Dave Hargreaves Personal Training

IIFYM, Flexible Dieting & Personal Training at Doherty's Gym, Brunswick

Dave Hargreaves Personal Training

IIFYM, Flexible Dieting & Personal Training at Doherty's Gym, Brunswick

new nutrition and training program

new nutrition and training program

ok so it’s been a long time between updates!

I spent the last month just eating everything in sight and training hard. Managed to get my weight up to just over 74 kilos which is my heaviest in quite a long time.

This week I have been on a Very Low Calorie diet, aiming for around 1300 calories (not including fruit which i snack on when I’m really feeling the hunger). The result of this is that yesterday i weighed in at just under 73 kilos, and have cut up quite nicely if I do say so myself.

Tonight I am back at work so i’ve added in one extra meal so far so I’m looking at around 1700 – 1800 calories I would guess. I will be climbing about 41 flights of stairs shortly which should be good for burning off a few more calories of body fat reserves.

The plan from here is to go back to eating big again starting this weekend. I’ll be back on cereal, french toast with 4 slices of soy linseed bread + 4 eggs, 1/2 a potato + 1/2 a sweet potato, and a side of basmati rice with my main meal which will be something like tofu, vegie burger etc. Heaps of good quality calories that I hope will get me up to around 76 – 78 kilos, and from there I’ll decide when it is time to cut back and cut up again.

The new workout routine seems to be pretty good as I’m still nicely sore through the chest after training on monday afternoon. The main work sets of the routine are a superset of decline dumbell flyes into decline dumbell press, then incline barbell press, then drop sets of 8, 12, and 25 cable pec dec. I might change the 25 to a set of 16.

The program for other muscle groups on other days more or less follows the same formula. The other change is that I’ve put in a seperate / optional day for traps, and also added some ab & oblique work which I have slacked off on for a while now.

This is all for now!

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