I am splitting my year in different parts when it comes to training.

Right now I am trying to gain muscle mass and gain weight. Which is getting harder and harder as I am turning 44 soon and my Testosteron levels are much lower than they were in my 20s. Nevertless I have much more know how and insight in training tham 20 years ago. This helps a lot.

I am came from 83kgs about 5 months ago with a 13% body fat. Status today is 94kg with 18% body fat. So the result is ok. Especially when I remember last winter I have 92kg with 26% body fat. So this year it works much better for me.

Here is what I do:

1. I try to train with the highest possible weights.

2. I keep reps between 8-10, sometimes only 4-6 reps.

3. I change every training session when it comes to excercises and reps

4. I try to eat a high protein, hig carbs, medium fat diet

5. I try to eat every 3 hours, from 6am in the morning till 9pm at night.

6. I take the last carbs before 7 pm, last meal at 9pm only protein

7. Once a week I eat what I like and as much as I like

8. I do cardio 30-45 min at least 4 times a week in the evening before I got to bed.

9. I train 5 times a week, each body part only once a week.

So the question is why am I doing this year better than last year?

Basically I can see these reasons:

1. I have added cardio, I did not do any cardio the last before with the mass cycle

2. I avoid alcohol as much as possible. Max 2-3 glas of wine or beer a week.

3. I stick to the diet which is basically not much different than during my summer weightloss diet, only bigger portions.

4. I have a clear goal in mind

So what is next:

Target is to reach 98kg bodyweight with about 18% body fat and do 180kg squats. Once I have achieved this goal I will start the summer diet and try this year to go down to maybe 85-86kg with 10-12% body fat.

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The book is about losing body fat and transforming your body. It is a proven concept and worked very well for me and will work for you as well.

It is not a 300 page book that explains the whole human biochemistry and gives you hundreds of cooking recipes. It is not an book that shows you how to lose 25 pounds in 7 days. In fact it has only about 70 pages and will teach you the basics. That is all you will need to be succesful.

There are a lot of books on diet and fat loss on the internet and in bookstores. And some of them are really good, some of them are crap, but most of the times they have too much information to deal with.

My book will give you the very basic rules and guidelines to reach your target in losing body fat, but maintain or even build up muscles. The book is easy and quick to read and to understand.

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An online forum and a blog provides you with the opportunity to discuss diet and training topics with other readers and the author.

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Just a video today. Enjoy

www.youtube.com/watch?v=7x-Q1U1fRHM

I am preparing my dinner and was just thinking about this.

Pizza is one of the most favourite foods for most people. Is Pizza heathy or unhealthy for someone doing fitness training? I always try to choose some fresh toppings and add tuna or chicken to it, but can not do it without cheese on the top. So is this bad or not?

Is Pizza a Healthy Food?

I would like to know from you what you think and what recipes you have for a healthy pizza. Or do you not eat pizza at all?

Please tell me how to make a healthier pizza. Use the comments section to dicuss this and share your option on healthy pizza.

On of my all time favorites and I just found a 8 minute extended mix on the web.

Get up, dance and burn some calories

www.youtube.com/watch?v=leohcvmf8kM

Another day in the gym. And a quick workout it was, but intense. I had my leg workout and as you might know the goal is 180 kg squats within the next 2 months.

I did 150 kg squats today and had 3 reps. A first feeling for the heavy weight. As I am trying to strengthen also the lower back and supporting muscles I had no major problems so far. Actually I make more progress than I tought. So I keep going on slowly and do not force me to put on too much weight at this point of time.

I am strictly on my bulk up diet, but have reached a bit of plateau yet. I will stick to the calorie intake and do not increase it, as I would otherwise gain to much fat. Meanwhile I am back to 30 min cardio on the stationary bike per day. Might be a reason why the weight gain had stopped. I am at 94 kg and will go up to 98kg.

General condition is very good. I keep it with Kevin Levrone and visualize my goal of 180kg squats.

I found a video on youtube to give you an idea of 150 kg squats.

Have a look

www.youtube.com/watch?v=ZaDsWwtdKzM

I will start a series of YouTube videos on food and nutrition in the next time.

Let’s start with breakfast.

www.youtube.com/watch?v=60vXPj411Ww

So you have decided to get rid of you some body weight and want to start your training and diet now.

With this good plan in mind I would like to give you 11 steps that will help you to achieve your goal.

1. Start today, not tomorrow. Tomorrow never comes, where change or breaking a habit is involved.

2. Develop a passion for what you want to achieve.

3. Do it for the most important person in your world. Do it for yourself! You will not succeed if you are doing it for someone else.

4. Write down your plan and follow the plan.

5. Set a time frame when you would like to reach your goal, but split it to some smaller goals. That will give you some success on the way to your final goal.

6. Determine the daily dose. Figure out what works for you.

7. Don’t quit just because you slip. Keep going, do never stop.

8. Post your goals and tell other people about you achievements. That will make sure that you will get feedback and have committed yourself to your goal.

9. It’s a day by day process. The goal will come nearer day by day. But it is a long way. Stick to your diet and workout and you will reach the finishing line.

10. Change other habits. Goals require change. Why not changing some other habits as well.

11. Celebrate your victory. You can be proud of yourself. And other will be proud on you.

And most importantly stick to your new habits, set new goals and you will be happy with your new lifestyle.

Stay strong and fit!

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Today I have done a great back training. As I am going for very heavy squats soon it is absolutey necessary that my back and specially my lower back is strong. Otherwise I risk an injury. So I had quite a heavy training and used some of the new machines in the gym. It went very well and my gain of 12kg in about 12 weeks tell the rest of the story

A very good back workout routine can be found on YouTube. Have a look. It is worth to watch it.

www.youtube.com/watch?v=VuyP1DY-GuQ

What Is Your Health & Fitness Story?

Today I am curious to learn how and more importantly why you decided to visit a gym or started to do fitness training, natural bodybuilding or bodybuilding.

There are plenty of reasons why one wants start with this sport or better said lifestyle.

Some want to lose weight, some want to gain muscle, some are looking for a potential partner in the gym, some have other reasons.

Everyone has a story to tell. Share your story with us.

You will also receive a gift. All writers of stories that have been published on the blog will receive a free copy of the eBook “Quick Guide – How to lose fat and shape your body”. You get this ebook for free, it is normally 4.00 US Dollar.

If you do not want to tell your own story, but have something funny or sad to share that happened in the gym or wherever you were doing your fitness training, than you are welcome to share this story, image or video with us.

Or maybe you hate fitness training, think it is boring or any other reason, let us know.

Of course all your postings will be anonymous, unless you would like to be named. And if you have an own blog or webpage I will gladly accept links to your website (max. 2 backlinks per story).

Please email your story to blog@its-a-guys-world.com

There is no guarantee of being published on the blog, but a pretty good chance. Only postings via email will be accepted so do not write your story in the comments area.

Start now. We are waiting