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How to Stick to a Nutrition Plan

February 10, 2015 By Michael Mahony, ISSA CPT Leave a Comment

nutrition

Sticking to a nutrition plan is something most people have tried to do and failed at. I had so much trouble with it when I first got started. The motivation to do so was there, but for some reason it was “too difficult” in my mind to stick to the plan. Over the years I have analyzed my own inability to stick to a plan. I have looked at what has changed for me now where I am sticking consistently to a plan and I have compiled the following points for others to learn from.

A Nutrition Plan that is Too Strict

When a nutrition plan is too strict we tend not to stick to it. At first we get on board because we are excited about our goals, but over time we lose interest. I strongly believe that anything that is too rigid is bound to fail for the majority of people. Yes, there are those who, with extreme discipline, can keep to a rigid plan, but that's not the majority. I wonder sometimes if this is because of our natural instinct to fight against authority, but I have definitely found this to be an issue with my own nutrition plan.

The Need for Flexibility

Most of us are not professional bodybuilders. We don't make money from our body being in phenomenal shape. As a result, we need some flexibility built into our nutrition plan. Life happens. There are going to be birthday parties and the such that will put us in a position where we either partake of some less than healthy food or we come off as distant to our friends and family. I have personally embraced the IIFYM (if it fits your macros) approach to this. It is a take off on flexible dieting that really works.

Changing Everything At Once

As with any major life change, I believe trying to change everything at once is a recipe for failure. If you want to be successful, make small, but consistent changes to your situation. If you never eat right, aim for eating well Monday through Friday. Once you see consistency in this area you can add another day. Eventually you will be up to all 7 days. The goal is to eat healthy at least 80% of the time. Take it easy. You didn't get to where you are overnight and you won't get to the new spot overnight either. Progress in the right direction is still positive progress. Stick it out.

Planning Ahead

Failing to plan is the same as planning to fail. Make sure to have a plan for what you are going to eat each day. Hit the grocery store and make sure to purchase good foods that fit your plan. By having these readily available you will change your entire life for the better.

Nothing feels better than sticking to your nutrition plan. It is mentally satisfying. It makes you feel strong. Give these tips a try and see what happens.

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Filed Under: Diet & Fat Loss, Featured

Monday Madness: Get Your Calves to Grow

February 9, 2015 By Michael Mahony, ISSA CPT Leave a Comment

calves

Training your calves can be extremely frustrating. For whatever reason, this muscle is extremely hard to force growth out of. There are many approaches to getting your calves to grow. Today I am going to suggest a 4 week program that will definitely inspire growth in your calves. Parts of this program are quite extreme and not for the feint of heart, but they work.

I Command My Calves to Grow

This is a 4 week program. At the end of 4 weeks you rest your calves for a week and then start all over again.

Week 1:

This week you are to use a weight you can complete comfortably for 15 repetitions.

Exercise Sets/Repetitions
Seated Calf Raises 3 x 20
Standing Calf Raises 3 x 20
Seated Calf Raises 1 x 30
Standing Calf Raises 1 x 30

Week 2:

This week you are to use a weight you can complete comfortably for 10 repetitions.

Exercise Sets/Repetitions
Seated Calf Raises 3 x 15
Standing Calf Raises 3 x 15
Seated Calf Raises 1 x 20
Standing Calf Raises 1 x 20

 

 

Week 3:

This week you are to use a weight you can complete comfortably for 10 repetitions.

Exercise Sets/Repetitions
Seated Calf Raises 3 x 25
Standing Calf Raises 3 x 25
Seated Calf Raises 1 x 35
Standing Calf Raises 1 x 35

Week 4:

This week you are to use a weight you can complete comfortably for 20 repetitions. You are going to do extremely high repetitions. Feel free to break them into multiple sets, but only 10 seconds rest between those sets.

Exercise Sets/Repetitions
Seated Calf Raises 1 x 100

You have now completed 100 repetitions with a weight you should only be able to get 20 repetitions from. Now you are to rest your calves next week. You will then repeat this cycle again. Don't be surprised to be walking funny during Week 5. 100 repetitions will really shock and tear apart the muscle. That's exactly what you need to stimulate growth.

 

 

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Filed Under: Featured, Training

My Focus Journal Entry #7

February 8, 2015 By Michael Mahony, ISSA CPT Leave a Comment

focus-journal

This week my calories were lowered by 200. It is always a bit of a struggle at first because I am very good at dialing in my calories and then knowing exactly what to eat to hit them. This change will take me a week or so to get used to. In the mean time I am keeping very careful track of what goes into my mouth so that I don't exceed my calories.

I did have one day this week where I exceeded my calories. It was not by much and the week averaged out, so I am OK with it.

My body fat percentage dropped by 0.7% from last week. I am obviously heading in the right direction.

The training continues to be a challenge. I am enjoying that immensely.

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Filed Under: Experiment of One, Featured, Regaining Focus

Hamstring Curls for Stronger Legs

February 8, 2015 By Michael Mahony, ISSA CPT Leave a Comment

hamstring curls

Hamstring curls are superior to deadlifts in activating the hamstrings. Don't believe me? Read on!

A recent study by Bret Contreras and Brad Schoenfeld from the Journal of Strength and Conditioning Research seems to show that my initial statement above is true. The study used accomplished trainees who had been training longer than 4 years. It showed that the hamstring curl caused greater activation of the hamstring muscle than any other exercise.

It is for this reason that I tell you not to neglect hamstring curls when training your legs. I feel that you should work your hamstrings very hard at the middle or beginning of your leg training. Below is a typical leg session. As you can see, the hamstrings get their work.

Exercise Sets/Reps
Leg Extension 4 x 15
Leg Press 4 x 25
Lying Leg Curl 3 x 15
Seated Leg Curl 3 x 8
Squat 4 x 10

This plan is quite simple, but quite effective. It begins by pumping blood into the quad muscles and wearing them out. It then continues on by hitting the hamstrings very hard. To me, this does a wonderful job of isolating the hamstrings. The first 2 exercises tire out the quads so that they don't play any role in the hamstring exercises.

If you have any tips on building up your hamstrings please leave them in the comments below.

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Filed Under: Featured, Training

My Focus Journal Entry #6

February 1, 2015 By Michael Mahony, ISSA CPT Leave a Comment

focus-journal

Wow, what a week! I finished my 4th microcycle with Coach Ryan Miller. While I am not going to reveal workouts and specific advice he has given me, I can say that his program is working for me. Here are some max lift numbers on core lifts that should blow your mind.

Core Lift 1/4/2015 2/1/2015 % inc/dec
Back Squat 320 lbs. 350 lbs. +9%
Incline BB Press 160 lbs. 185 lbs. +16%
Deadlift 350 lbs. 390 lbs. +15%
Chinup Grip Lat Pulldown 95 lbs. 150 lbs. +58%
Seated BB Overhead Press 135 lbs. 150 lbs. +11%

My 1 rep max increased on every single exercise in just 4 weeks. I attribute this to the way Ryan has me attack the exercises each and every workout. These numbers are close to my all time best numbers. For instance, the most I have ever deadlifted is 405 lbs. and I am at 390 lbs. at the moment. The most I have ever squatted is 365 lbs. and I am at 350 lbs. at the moment.

These numbers were done at pretty much maintenance calories. I am ready for more progress and this has simply increased my focus.

Related Posts:

  • Eat So You Hit Your Macros
  • My Focus Journal Entry #8

Filed Under: Experiment of One, Featured, Regaining Focus

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