Click Here For Part Two.
Matt has now been training for 5 weeks. This was the last week before Matt starts Rugby again and his new phase of training. I am happy with Matt's progress thus far, although he has hit a bit of a plateau with his weight, it hasn't dropped by much the last couple of weeks, but I think this is because of Matt's gain in muscle mass. Matt is looking noticeably bigger, leaner, wider and more confident.
With muscle comes confidence, and with the increase in confidence comes the desire to continue keeping a good diet, and continue training hard.
Since I haven't been dieting I have teased Matt with all types of different foods, but he sits there, shrugs it off and says, "Na I don't want that shit, bitch," LOL. I did this because Matt did that too me before he started his diet while I was on mine. Payback is awesome, LOL.
Matt is used to his diet and feels better about himself when he is on it, a lot of people are noticing and both myself and Matt are happy about this as we know whatever we are doing is having positive effects.
Before we get into stats I just want to say well done to Matt for sticking with your diet for almost 6 weeks. Matt has just finished year 12 and while all his mates are out partying and drinking Matt isn't at the moment, he is determined to reach his goals.
Have fun at your formal, eat up, drink up and enjoy your weekend off your diet because on Monday you will suffer! The last 2 weeks Matt has been training using this split.
Matt's Training Routine
Monday - Back and traps
Tuesday - Chest and shoulders
Wednesday - Rest
Thursday - Biceps and triceps
Friday - Legs
Saturday - Rest
Sunday - Rest
This suits Matt, as he has to work. It is convenient and does the job. Also it allows him to enjoy his weekend and not making training for him an inconvenience.
I believe if something is an inconvenience or a hassle then it won't last. The easier something is to follow the more it works, as everything about the situation is positive.
As you can see from the measurements below Matt is adding muscle all over. Mostly his chest, arms and legs. This is what is keeping the scales to drop.
Matt's Measurement Changes Are Below
|Body Part||Was||Now||Total + -|
|Chest||112||113||+ 1 cm|
|Arms||37||38.5||+ 1.5 cm|
|Arms (Flexed)||42||42.5||+ .05 cm|
|Waist||99||99||- 5 cm|
|Legs||61||63.5||+ 2.5 cm|
|Calves||45||45||+ 0 cm|
|Forearms||32||33||+ 1 cm|
Weight - 98.8kg
I have had Matt on low carbs up until now and I will continue this for at least another 2 weeks, as it seems to be having positive effects.
|5:30 A.M.||4 Hydroxycut Caps + 500ml of water|
|6:00 A.M.||1 Hour walk|
|7:00 A.M.||6 e/w + 1 cup oats|
|9:30 A.M.||Protein shake + apple + 5g olive oil|
|10:30 A.M.||100g Tuna + ½ cup rice|
|1:00 P.M.||200g Chicken + salad/veggies + 5g olive oil|
|4:00 P.M.||Protein Shake|
|6:30 P.M.||Walk backs|
|7:00 P.M.||200g chicken + salad/veggies + 5g olive oil|
|8:30 P.M.||Protein shake|
In preparation to his rugby tour I have had Matt do Walk backs for about 30 mins every night. This is where you sprint for a desired distance, use the walk back as the recovery and then turn around and go again. This will build his anaerobic capacity, aerobic endurance and explosiveness.
Well that's all for this week, drop Matt an email and let him know how well he is doing, the more encouragement he gets the better he will do.