Day 19 on Dax Moys Muscle in a Month.
Oops, almost a week since I last posted. Work's been crazy busy and my lap top has decided it doesn't want to switch itself on, so the only internet access I have is at work where I barely get time to breath.
Any how, the workouts are kicking my butt and I can feel the effects of overtraining kicking in, but only 9 days to go.
Body weight is up 4 lbs and I appear leaner, I have a little more definiation in my abs.
I want to gain at least another 3lbs and that will get me to 13stone (182lbs) for the first time in over 5 years, so I'll be eating like a horse for the next 9 days and the recovery week.
Friday 24 April 2009
Saturday 18 April 2009
Day 13
I've not posted for a couple of days, I changed a gym shift round, felt awful for the lack of sleep and missed a workout.
The good news though is that my bodyweight is up. I'm now 12st 10.5lbs or 178.5lbs. I realised I wasn't eating enough to gain any significant weight so I've upped my calories the past few days and the body weights gone up. I did the same thing the first time I tried Muscle in a Month. I didn't eat enough for the first 2 weeks - doh! Probably robbed myself of 3-4 lbs of weight gain.
Note to self, next time yopu try Muscle in a Month, eat loads from day 1.
Yesterdays workout was tough, easpecially with the lack of sleep, but I managed it and lifted more than the previous workout.
The workout consisted of barbell squats, lunges, jump squats, clean and press shoulder press and lateral raises.
And if that wasn't enough the workout eneded with 10 x 10 deadlifts supersetted with hanging leg raises-Brutal!
The good news though is that my bodyweight is up. I'm now 12st 10.5lbs or 178.5lbs. I realised I wasn't eating enough to gain any significant weight so I've upped my calories the past few days and the body weights gone up. I did the same thing the first time I tried Muscle in a Month. I didn't eat enough for the first 2 weeks - doh! Probably robbed myself of 3-4 lbs of weight gain.
Note to self, next time yopu try Muscle in a Month, eat loads from day 1.
Yesterdays workout was tough, easpecially with the lack of sleep, but I managed it and lifted more than the previous workout.
The workout consisted of barbell squats, lunges, jump squats, clean and press shoulder press and lateral raises.
And if that wasn't enough the workout eneded with 10 x 10 deadlifts supersetted with hanging leg raises-Brutal!
Wednesday 15 April 2009
Day 10
Day 10 of Muscle in a Month and todays was workout was pretty brief. I whizzed through it in about 30 minutes.
The workout consisted of Chins, Rows and Straight arm pressdowns, Windmills, Hanging leg raises and Swiss ball crunches. Sorry I can't be more specific than that, but I've been sworn to secrecy and signed a confidentiality agreement so I can't give away the specifics of the workout.
Yet again I was stronger on all lifts and still really enjoy it this time round.
The workout consisted of Chins, Rows and Straight arm pressdowns, Windmills, Hanging leg raises and Swiss ball crunches. Sorry I can't be more specific than that, but I've been sworn to secrecy and signed a confidentiality agreement so I can't give away the specifics of the workout.
Yet again I was stronger on all lifts and still really enjoy it this time round.
Tuesday 14 April 2009
Day 9
Day 9 on Dax Moys Muscle in a Month and still getting stronger.
Todays workout included the bench press which is an exercise I truly suck at. Long thin body and pipe cleaner arms don't make for a big bench. Even though I'm never going to have a massive bench, I can improve and added a few more reps from my previous bench workout-progress at least.
My body weight seems to be all over the place since starting Muscle in a Month. I stated at 12st 7lbs (175lbs) and my weight has fluctuated between 12st 6 and 12st 9 (174-177lbs) I remember this happening the first time I tried Muscle in a Month and I eneded up several pounds heavier, so I'm not worrying-as long as I end up at least 180lbs.
I'll get to the end of week 2 and assess my weight, if I haven't added 3-4 lbs I'll really up my calories.
Nutrition
Cahew, banana and blueberry smoothie.
Snack
2 Bounce Protein Balls
Lunch
Scrambled egg, cashews, satsuma-hmm, not much thought went into this!
Snack
Egg fried rice (home made of course-not from a takeaway)
Dinner
Rice with 2 peppers stuffed with ground beef and pine nuts.
Fruit salad.
Snack
Cashews and an apple
Todays workout included the bench press which is an exercise I truly suck at. Long thin body and pipe cleaner arms don't make for a big bench. Even though I'm never going to have a massive bench, I can improve and added a few more reps from my previous bench workout-progress at least.
My body weight seems to be all over the place since starting Muscle in a Month. I stated at 12st 7lbs (175lbs) and my weight has fluctuated between 12st 6 and 12st 9 (174-177lbs) I remember this happening the first time I tried Muscle in a Month and I eneded up several pounds heavier, so I'm not worrying-as long as I end up at least 180lbs.
I'll get to the end of week 2 and assess my weight, if I haven't added 3-4 lbs I'll really up my calories.
Nutrition
Cahew, banana and blueberry smoothie.
Snack
2 Bounce Protein Balls
Lunch
Scrambled egg, cashews, satsuma-hmm, not much thought went into this!
Snack
Egg fried rice (home made of course-not from a takeaway)
Dinner
Rice with 2 peppers stuffed with ground beef and pine nuts.
Fruit salad.
Snack
Cashews and an apple
Monday 13 April 2009
Sunday 12 April 2009
Day 7
Day 7 on Dax Moys Muscle in a Month and all the DOMS has disappeared from my upper body and only a small amount lingering in my lower body.
I had another great workout today. I actually went to the gym even though it was closed. The fact that it was empty meant I could go from exercise to exercise without any interruptions-bliss!
Each workout I'm getting stronger and there's no drop off in strength as I come to the end of each set.
Today I ate;
Breakfast
Cashew, banana and blueberry smoothie.
Bounce Protein Ball
Snack
Peanut butter and banana smoothie
Lunch
Cajun chicken with rice, peas and sweetcorn
Dinner
Quite a large one as I was round my brothers and stupidly didn't take any healthy snacks
Chicken, salad, new pototoes, smoked salmon and houmous.
Snack
Spoonful of peanut butter
1oz of almonds and a satsuma
I had another great workout today. I actually went to the gym even though it was closed. The fact that it was empty meant I could go from exercise to exercise without any interruptions-bliss!
Each workout I'm getting stronger and there's no drop off in strength as I come to the end of each set.
Today I ate;
Breakfast
Cashew, banana and blueberry smoothie.
Bounce Protein Ball
Snack
Peanut butter and banana smoothie
Lunch
Cajun chicken with rice, peas and sweetcorn
Dinner
Quite a large one as I was round my brothers and stupidly didn't take any healthy snacks
Chicken, salad, new pototoes, smoked salmon and houmous.
Snack
Spoonful of peanut butter
1oz of almonds and a satsuma
Saturday 11 April 2009
Day 6 Nutrition
Breakfast
Peanut butter and banana smoothie
Snack
2 Bounce Protein Balls
Snack
cashews and a n apple
Lunch
Steak burger, salad, carrot sticks and houmous.
Dinner
chilli and garlic chicken with leeks and baked potato.
Snack
1 Bounce Protein Ball and spoonful of peanut butter
Peanut butter and banana smoothie
Snack
2 Bounce Protein Balls
Snack
cashews and a n apple
Lunch
Steak burger, salad, carrot sticks and houmous.
Dinner
chilli and garlic chicken with leeks and baked potato.
Snack
1 Bounce Protein Ball and spoonful of peanut butter
Day 6
Day 6 on Dax Moy's Muscle in a Month and the day off did me the world of good. The first part of the workout called for bench press to be paired with windmills. I was stronger on both lifts and to be honest could have cranked out a few more reps on each set.
Part of the workout consisted of 4 x 4-6 clean and presses. I did the 1st set no problem, but on the 2nd set felt a shooting pain from my neck into my collar bone, I completed the reps, but called it a day there. Experience has taught me to listen to my body. Better to call it a day there than injuure myself and not be able to complete the whole month. Any how 95% of the workout was complete, so no big loss.
Part of the workout consisted of 4 x 4-6 clean and presses. I did the 1st set no problem, but on the 2nd set felt a shooting pain from my neck into my collar bone, I completed the reps, but called it a day there. Experience has taught me to listen to my body. Better to call it a day there than injuure myself and not be able to complete the whole month. Any how 95% of the workout was complete, so no big loss.
Day 5 of Dax Moys Muscle in a Month
Didn't workout on day 5. I went to my in-laws with my wife and son for hot cross buns. I didn't
have any as wheat is off limits on the Elimination Diet and I'm intolerant to wheat anyhow.
We ended up staying the whole day so I missed my workout : (
Still, I stuck to my diet.
Breakfast
4 egg omelette, with mushrooms, peppers, onions, garlic and Italian herbs.
Satsuma.
Snack
Banana and spoonful of peanut butter.
Snack
Cockles
Dinner
2 chicken breasts, home made potato wedges and mixed salad.
Snack
Cashew, banana, blueberry and live yoghurt smoothie
have any as wheat is off limits on the Elimination Diet and I'm intolerant to wheat anyhow.
We ended up staying the whole day so I missed my workout : (
Still, I stuck to my diet.
Breakfast
4 egg omelette, with mushrooms, peppers, onions, garlic and Italian herbs.
Satsuma.
Snack
Banana and spoonful of peanut butter.
Snack
Cockles
Dinner
2 chicken breasts, home made potato wedges and mixed salad.
Snack
Cashew, banana, blueberry and live yoghurt smoothie
Thursday 9 April 2009
Day 4
Day 4 of Dax Moys Muscle in a Month and my quads, glutes and hamstrings are on fire after yesterdays squat, lunge, jump squat combo. Climbing and and down stairs is painful, but it's a good renminder of a great workout.
Wednesday 8 April 2009
Day 3 Muscle in a Month Nutrition
Breakfast.
Cashew, banana and blueberry smoothie.
Snack
2 Bounce Protein Balls.
Lunch
Garlic and chilli chicken and rice.
Snack
Apple and 1oz of cashews
Dinner
Garlic and chilli chicken and rice.
Snack
2 satsumas and 1oz of cashews
Snack
Blueberries, banana, natural live yoghurt and chopped nuts.
Cashew, banana and blueberry smoothie.
Snack
2 Bounce Protein Balls.
Lunch
Garlic and chilli chicken and rice.
Snack
Apple and 1oz of cashews
Dinner
Garlic and chilli chicken and rice.
Snack
2 satsumas and 1oz of cashews
Snack
Blueberries, banana, natural live yoghurt and chopped nuts.
Tuesday 7 April 2009
Day 2 Muscle in a Month
Day 2 Nutrition
Breakfast
Cashew, banana, blueberry and live yoghurt smoothie
Snack
2 Bounce Protein Balls
Lunch
Smoked salmon, rice, carrot sticks and humus
Snack
Peanut butter and banana smoothie
Dinner
Potato wedges, steak, peas and sweetcorn.
I spent the day walking round Southsea with my wife and son. When I woke up I had DOMS in my low back from yesterday workout, as the day went on the rest of my body started stiffening up and the DOMS set in every where : (
When I got back I headed straight to gym and had a cracking upper body workout, despite the DOMS in my Pecs, Lats, Rhomboids and Delts.
Breakfast
Cashew, banana, blueberry and live yoghurt smoothie
Snack
2 Bounce Protein Balls
Lunch
Smoked salmon, rice, carrot sticks and humus
Snack
Peanut butter and banana smoothie
Dinner
Potato wedges, steak, peas and sweetcorn.
I spent the day walking round Southsea with my wife and son. When I woke up I had DOMS in my low back from yesterday workout, as the day went on the rest of my body started stiffening up and the DOMS set in every where : (
When I got back I headed straight to gym and had a cracking upper body workout, despite the DOMS in my Pecs, Lats, Rhomboids and Delts.
Dax Moys Muscle in a Month- Take Two
Yep, I'm crazy enough to try Dax Moys Muscle in a Month programme again and this time I expect the results to be better.
I'm going to learn from my previous mistakes. Last time I gained 8.5lbs of muscle and lost 2lbs of fat so it was far from a disaster. However I didn't stick to the Elimination Diet 100%. I'd finished the diet the month before and thought I didn't need it, I was wrong.
I didn't get enough sleep partly my fault and partly due to my boy wetting the bed 5 nights out of 7. We're trying to get him through the night without a nappy. Thankfully he's dry 5 nights out of 7, so things should be easier on the sleeping front : )
I didn't plan my workouts properly. Sometimes I trained at 10am sometimes 10pm, not great , but at least I got the workouts in.
I'm going to learn from my previous mistakes. Last time I gained 8.5lbs of muscle and lost 2lbs of fat so it was far from a disaster. However I didn't stick to the Elimination Diet 100%. I'd finished the diet the month before and thought I didn't need it, I was wrong.
I didn't get enough sleep partly my fault and partly due to my boy wetting the bed 5 nights out of 7. We're trying to get him through the night without a nappy. Thankfully he's dry 5 nights out of 7, so things should be easier on the sleeping front : )
I didn't plan my workouts properly. Sometimes I trained at 10am sometimes 10pm, not great , but at least I got the workouts in.
Muscle in a Month Results
So the 28 days are up and the results are in.
Measurements
Chest went from 39" to 40.5" + 1.5"
Waist went from 34" to 32.5" - 1.5"
Hips 39" stayed the same
Left upper thigh went from 23.5" to 24.5" + 1"
Left lower thigh went from 19" to 19.5" + 0.5"
Right upper thigh went from24" to 25" + 1"
Right lower thigh went from 19.5" to 20" + .05"
Left and right calf went from 14.5" to 14.75" + 0.25"
Left arm went from 11.75" to 12.5" + 0.75 "
Right arm went from 12.5" to 13" + 0.5"
Muscle in a Month Testimonial
I've been training in gyms for over a decade now, initially to lose fat, but later to gain musle.
Recently things have slipped a little, with finishing a degree, running a gym, a personal training business, being a husband and a dad, my life is more than a little hectic and my muscle gaining efforts were all in vain.
I've tried many workouts that promised to build muscle in no time, body part splits, upper/lower splits, total body training, GVT, 10 x 3, 5 x 5, the list goes on and the results were average at best.
When I first started MIM, I thought "what have I let myself in for? Dax is a sadist!" The workouts aren't for the faint hearted, they're brutally tough and like nothing I've seen or used before.The workouts took me WAY out of my comfort zone.
The hardest part was fitting it into my already tight schedule, on some days the workouts were long and touturous plus the lack of sleep from my 3 year old waking in the early hours most mornings!
However, I stuck to whole 28 days and the results were well worth the effort.
I started at 168lbs and 13.5% bodyfat and finished at 174.5lbs at 12% bodyfat
So a gain a of 8.5lbs of muscle and lost 2lbs fat in just 28 days AND I'm a 'hard gainer'
The last time I gained any where near that much weight it took 3 months and my bodyfat increased!
Would I recommend MIM to anyone? Absolutely, it's just 28 days, they're going to pass anyway so you might as well commit to building your body in record time. In fact I'm so pleased with the results I'm repeating it again in a month.
Ausin
Measurements
Chest went from 39" to 40.5" + 1.5"
Waist went from 34" to 32.5" - 1.5"
Hips 39" stayed the same
Left upper thigh went from 23.5" to 24.5" + 1"
Left lower thigh went from 19" to 19.5" + 0.5"
Right upper thigh went from24" to 25" + 1"
Right lower thigh went from 19.5" to 20" + .05"
Left and right calf went from 14.5" to 14.75" + 0.25"
Left arm went from 11.75" to 12.5" + 0.75 "
Right arm went from 12.5" to 13" + 0.5"
Muscle in a Month Testimonial
I've been training in gyms for over a decade now, initially to lose fat, but later to gain musle.
Recently things have slipped a little, with finishing a degree, running a gym, a personal training business, being a husband and a dad, my life is more than a little hectic and my muscle gaining efforts were all in vain.
I've tried many workouts that promised to build muscle in no time, body part splits, upper/lower splits, total body training, GVT, 10 x 3, 5 x 5, the list goes on and the results were average at best.
When I first started MIM, I thought "what have I let myself in for? Dax is a sadist!" The workouts aren't for the faint hearted, they're brutally tough and like nothing I've seen or used before.The workouts took me WAY out of my comfort zone.
The hardest part was fitting it into my already tight schedule, on some days the workouts were long and touturous plus the lack of sleep from my 3 year old waking in the early hours most mornings!
However, I stuck to whole 28 days and the results were well worth the effort.
I started at 168lbs and 13.5% bodyfat and finished at 174.5lbs at 12% bodyfat
So a gain a of 8.5lbs of muscle and lost 2lbs fat in just 28 days AND I'm a 'hard gainer'
The last time I gained any where near that much weight it took 3 months and my bodyfat increased!
Would I recommend MIM to anyone? Absolutely, it's just 28 days, they're going to pass anyway so you might as well commit to building your body in record time. In fact I'm so pleased with the results I'm repeating it again in a month.
Ausin
Sunday 15 February 2009
2 Weeks In
I'm now 2 weeks into Dax Moys Muscle In a Month challenge and I'm extremely pleased with the results so far. I've lost 2lbs of body fat and gained 4.5 lbs of muscle- in just 2 weeks!
My abs are more defined, I've lost 1.5" from my waist, I'm stronger in my core and my upper back is more muscular. I'm really looking forward to the results over the next 2 weeks and the super compensation that'll occur in the 7-10 days after the programme ends.
My abs are more defined, I've lost 1.5" from my waist, I'm stronger in my core and my upper back is more muscular. I'm really looking forward to the results over the next 2 weeks and the super compensation that'll occur in the 7-10 days after the programme ends.
Todays food
As I've already mentioned I'm trying to cram in the calories as I've been undereating.
Breakfast
Millet porridge, with tahini, peanut butter and cinnamon. Then added in 2 free range eggs-delicious : )
Then a banana and blueberry smoothie-need my servings of fruit.Post workout
Banana and 2 Bounce Protein Balls - I first tried these at Dax's studio last weekend and they are addictive. My local Waitrose stocks them : )
Tuna steak and Mexican rice & carrots
Bounce Protein Ball
Snack
Banana, peanut butter and tahini moothie
Banana, peanut butter and tahini moothie
Quick Update
The workouts are going great, I'm getting stronger, getting through the workouts quicker and I'm definitely leaner and more muscular.
I'll post my measurments and pictures later today.
I realised I wasn't eating enough a few days back, my weight had stayed the same, but I had got leaner, so I was building muscle and burning fat at the same time : )
However I want to end up several pounds heavier-all muscle, so I'm upping my calories. I went on to www.fitday.com and worked out my daily calorie intake and it was around 2,350.
Certainly not low calorie, but for the volume of work I'm doing it's not enogh calories.
I've doubled the size of my breakfast and added in a larger snack, that should give me several hundred extra calories per day and the weight should start to pile on : )
I'll post my measurments and pictures later today.
I realised I wasn't eating enough a few days back, my weight had stayed the same, but I had got leaner, so I was building muscle and burning fat at the same time : )
However I want to end up several pounds heavier-all muscle, so I'm upping my calories. I went on to www.fitday.com and worked out my daily calorie intake and it was around 2,350.
Certainly not low calorie, but for the volume of work I'm doing it's not enogh calories.
I've doubled the size of my breakfast and added in a larger snack, that should give me several hundred extra calories per day and the weight should start to pile on : )
Thursday 12 February 2009
Ooops, 8 days since I last posted
I can't believe it's 8 days since I last posted.
In that time I've had some of the most severe delayed onset muscle soreness (DOMS) imaginable, my weight has fluctuated, my limbs got bigger then got smaller. Life has been a bit manic with getting on Dax Moys KCA course at the very last minute this past weekend and having to rush to get cover at the gym, miss my brothers wedding suit fitting and walking around London for 2 hours trying to find a hotel.
Anyhoo, the DOMS has subsided and in some warped, twisted kind of way I'm enjoying the torture of the workouts. I seem to be getting stronger and more agressive as the workouts go on, which is strange for me.
I'm the same weight, but definitely leaner. My problem is I need to eat more, oh and sleep more. My 3 year old son keeps wetting the bed-we're trying to get him out of nappies during the night-so lots of disturbed sleep : (
My weight did drop below 12 stone at one point, but I cranked up the calories and am just over 12 stone although leaner.
I willget my wife to take some motre picture and post them asap and get some measurements
Austin
In that time I've had some of the most severe delayed onset muscle soreness (DOMS) imaginable, my weight has fluctuated, my limbs got bigger then got smaller. Life has been a bit manic with getting on Dax Moys KCA course at the very last minute this past weekend and having to rush to get cover at the gym, miss my brothers wedding suit fitting and walking around London for 2 hours trying to find a hotel.
Anyhoo, the DOMS has subsided and in some warped, twisted kind of way I'm enjoying the torture of the workouts. I seem to be getting stronger and more agressive as the workouts go on, which is strange for me.
I'm the same weight, but definitely leaner. My problem is I need to eat more, oh and sleep more. My 3 year old son keeps wetting the bed-we're trying to get him out of nappies during the night-so lots of disturbed sleep : (
My weight did drop below 12 stone at one point, but I cranked up the calories and am just over 12 stone although leaner.
I willget my wife to take some motre picture and post them asap and get some measurements
Austin
Wednesday 4 February 2009
Day 2 Nutrition
Breakfast
Peanut butter and banana smoothie
Snack
Apple & 1o of almonds
Lunch
Banana
Postworkout
Chicken, rice and peas.
Snack
Grapes and 1oz of cashews
Dinner
Chilli beef stir fry with rice noodles
Snack
Live bio yogurt, blueberries, banana & cashews.
3 litres of water
2 cups of ginger and lemon tea.
Peanut butter and banana smoothie
Snack
Apple & 1o of almonds
Lunch
Banana
Postworkout
Chicken, rice and peas.
Snack
Grapes and 1oz of cashews
Dinner
Chilli beef stir fry with rice noodles
Snack
Live bio yogurt, blueberries, banana & cashews.
3 litres of water
2 cups of ginger and lemon tea.
Day 1 Nutrition
Breakfast
Banana and peanut butter smoothie
Snack
Apple & 1oz on almonds
Pre workout
Banana
Postworkout
Rice, peas and chicken breast
Snack
Apple & 1oz of cashews
Postworkout 2
Grapes.
Banana, blueberry & cashew smoothie
Dinner
Chicken risotto with red and green pepers, onions and mushrooms.
3 litres of water so far.
2 cups of lemon & ginger tea.
Only supplement I'm taking is a high quality fish oil : )
Banana and peanut butter smoothie
Snack
Apple & 1oz on almonds
Pre workout
Banana
Postworkout
Rice, peas and chicken breast
Snack
Apple & 1oz of cashews
Postworkout 2
Grapes.
Banana, blueberry & cashew smoothie
Dinner
Chicken risotto with red and green pepers, onions and mushrooms.
3 litres of water so far.
2 cups of lemon & ginger tea.
Only supplement I'm taking is a high quality fish oil : )
Chest 39"Shoulders 19"
Waist 34 "
Hips 39"
Left Thigh 23.5" & 19"
Right Thigh 24" & 19.5"
Left Calf 14.5"
Right Calf 14.5"
Left Arm 11.75" ha ha I have an eleventeen inch arm : )
Right Arm 12.5"
Height 6 foot
Weight 168lbs
Bodyfat 13.5 %
There's no picture of me from the side because when I turn sideways I disappear : )
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I look a happy bunny, probably because I know what I have in stall for me over the next 28 days.
Guys, feel free to laugh at my skinnyness and pasty white skin : )
Monday 2 February 2009
New Physique Challenge
I've been sworn to secrecy and signed a confidentiality agreement, so I can't give exact details of the workouts, but for the next 28 days i will be a guinea pig for Dax Moys Muscle in a Month programme.
It's going to be brutally hard and right now I'm questioning my insanity, but nothing ventured, nothing gained. Tomorrow I'll post my before pics. I'll log what I'm eating on a daily basis and how I'm getting on with the workouts.
Austin
It's going to be brutally hard and right now I'm questioning my insanity, but nothing ventured, nothing gained. Tomorrow I'll post my before pics. I'll log what I'm eating on a daily basis and how I'm getting on with the workouts.
Austin
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