Vital Stats
Name: Jon Fildes
Email: Jonfildes0407@aol.com
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Why I Got Started
Growing up I was an average size until the age of about 12-to-13. When I reached this age I got into competitive tennis and played many hours a day for about 5-6 days per week. When I was playing this much I didn't increase my calorie intake much at all so as a result my weight dropped rapidly and I became skinny.
As I reached the age of 15 I began to take tennis a bit more seriously and realized that I was not as strong as the other players at tournaments and this was hindering my performance as I simply did not have enough weight behind my shots. Having just finished school at 15 I came home and went into my room. I was due to start college in the next few months and didn't want to be the same skinny boy going into college for obvious reasons. I went to my mirror and took my top off and right then and there I made a promise to myself to dedicate to training hard and packing on some muscle mass.
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I Made A Promise To Myself To Dedicate To Training
Hard And Packing On Some Muscle Mass.
How I Did It
By the time I went to college I had put on just under a stone from lifting at my local gym, but didn't really know what I was doing and didn't pay any attention to nutrition. During college my interest in the gym grew as I began lifting with a friend and I began to enhance my knowledge of weight training.
In the next year I put on more weight, but noticed I was putting on a lot of body fat which made me look kind of fat which was not appealing to me. I decided to devote time and effort into finding out information on nutrition as well as proper weight training form, exercises and overall weight training information. During my second year at college I began to see great results through cleaning up my diet and training properly.
I lost about a stone in body fat and achieved a much better shape to my frame. My passion for bodybuilding grew and grew and halfway through my second year at college I decided this is what I want to be doing. I am just about to start university to study fitness and personal training and am excited to be enhancing my knowledge as well as my personal results.
I aim to be a high quality personal trainer and start up my own business so that I can help others achieve their goals and fitness aspirations. I would also like to compete in a show in the near future so that I can take another step in my bodybuilding journey.
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I Began To See Great Results Through Cleaning
Up My Diet And Training Properly.
Supplements
I personally don't use any supplements as I feel that it is best to progress by being consistent with sound nutrition and training and by doing this results will come.
I have used protein shakes in the past but found them to be too pricey for me and I get just as good results from using whole foods.
Diet
For me diet and nutrition are important and in my case is what made my results. I believe that results are made in the kitchen and not in the gym.
This is a typical day's diet:
Upon Waking:
- 1 Banana
Meal 1:
- 50g Oats mixed with Water
- 100g Green Beans
- 2 Whole Eggs
- 7 Egg Whites
- 1 tbsp organic Peanut Butter
- 1 Apple
Meal 2:
- 1 can Tuna
- 6 oz Sweet Potato
- 100g Greens Beans or Broccoli
- 1 tbsp Extra Virgin Olive Oil
Meal 3:
- 100g grilled Chicken Breast
- 50g Oats with Water
- 100g Greens Beans or Broccoli
- 1 tbsp organic Peanut Butter
Meal 4:
- 1 can Tuna
- 6 oz Sweet Potato
- 100g Greens Beans or Broccoli
Meal 5:
- 100g Turkey
- 1 serving Salad with dark greens, Peppers, Onion, Tomatoes, Asparagus
- 1 tbsp organic Peanut Butter or Almond Butter
Meal 6:
- 100g grilled Chicken Breast
Meal 7:
250g low fat Cottage Cheese 100g Greens Beans or Broccoli 1 tbsp Extra Virgin Olive Oil or organic Peanut Butter
I drink a cup of green tea about 3-4 times per day which I feel helps keep my metabolism elevated. I also drink 3-4 liters of water per day to help the nutrients be taken through my body much better as well as keeping me well hydrated and feeling fresh.
I increase my carb intake by about 50g complex carbs pre workout and post workout by another 50g of complex carbs after taking in some fruit such as a banana to aid in the glycogen delivered to my muscles.
Training
I train one day on one day off and mix up my rep ranges from week to week. For example, I will go heavy one week, moderate the next and lighter the week after but still keeping the rep range within 4-12 and 12-15 on most isolation exercises. I mix up the exercises each week and never do the same workout twice. I will apply shock techniques to prevent a plateau as well such as superset's drop sets etc.
I do 30-35 minutes of cardio in the form of stationary bike or walking about 3-4 times per week. This is not on a set day but more when I feel like it.
I increase or decrease my cardio depending on how much other activity I am doing such as tennis. I stick to mainly low intensity cardio as I feel that this targets fats stores much better. However I am going to start doing some HIIT cardio to improve my cardiovascular endurance as well as burn fat more effectively.
When training I focus on training with good form and technique as I feel that this is the best way to stimulate the muscle and break it down. Big weights don't necessarily mean big muscles or a good body shape. It's how you contract the muscles with the weight that you can manage for the set number of reps that you have targeted.
An example of a typical weeks training would look like this:
Day 1: Chest/Triceps
- Reverse Grip Bench Press: 4 sets of 10,8,6,6 reps
- Incline Dumbbell Press: 3 sets of 10,8,6 reps
- Flat Dumbbell Press: 3 sets of 10,8,6 reps
- Incline Flyes: 3 sets of 12,12,10 reps
- Dips: 2 sets of 12-15 reps
- Close Grip Bench Press: 3 sets of 8,8,6 reps
Superset:
- Skull Crushers: 3 sets of 10, 8, 6 reps
- Dumbbell Kickback: 3 set of 12,12,15 reps
Day 2: Rest
Day 3: Back/Biceps
- Deadlifts: 4 sets of 12,10,8,6 reps
- Pullups: 3 sets to failure
- Underhand Barbell Row: 3 sets of 10,8,6 reps
Superset:
- Lat Pulldown: 3 sets of 10,8,8 reps
- Seated Cable Row: 3 sets of 10,8,8 reps
- Seated Dumbbell Curl: 3 sets of 12,8,6 reps
- Spider Dumbbell Curls with Rotation: 3 sets of 12,12,10 reps
- Incline Hammer Curls: 2 sets of 12,15 reps
Day 4: Rest
Day 5: Shoulders
- Seated Dumbbell Press: 4 sets of 10,8,6,4 reps
- Behind Neck Barbell Press: 3 sets of 10,8,6 reps
Superset:
- Side Laterals: 3 sets of 12,12,10 reps
- Rear Lateral Raise: 3 sets of 12,12,10 reps
- Plate Raise: 3 sets of 12,10,10 reps
Day 6: Legs/Calves
- Barbell Squat: 4 sets of 10,8,6,6 reps
- Leg Press: 3 sets of 10,10,8 reps
- Dumbbell Lunges: 3 sets of 15,12,12 reps
- Bodyweight Squat: 3 sets to failure
- Calf Raise on Smith Machine: 3 sets of 12,12,10 reps
- Calf Raise on Leg Press: 3 set of 12,12,15 reps
Day 7: Rest
Suggestions For Others
The main tips that I feel to be the most important are to focus on nutrition and make sure that you are eating clean whole foods every 2-to-3 hours and making sure that your meals include each food group.
Do some research and get your diet right. Diet makes up more than 70% of results so it makes sense to devote some time to the kitchen.
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