Ask Jay Fitness. http://www.grenadejay.com Fitness, Nutrition and Training Blog from Team Grenades Jamie Alderton Sun, 07 Apr 2013 10:14:46 +0000 en hourly 1 http://wordpress.org/?v=3.3.2 My New Competition Diet http://www.grenadejay.com/blog/my-new-competition-diet/ http://www.grenadejay.com/blog/my-new-competition-diet/#comments Fri, 08 Feb 2013 14:58:01 +0000 Jay http://www.grenadejay.com/?p=490 My New Competition Diet is going to be a Carb Cycling one initially!  I’ve set my calories at about 2700 initially which will account for my cardio and training. My diet will consit of 2 low carb days, 3 medium carb days and 2  high carb days per week.

High Carb Day

 

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]]> http://www.grenadejay.com/blog/my-new-competition-diet/feed/ 0 Exercises to help Build a Set of Guns! http://www.grenadejay.com/blog/exercises-to-help-build-a-set-of-guns/ http://www.grenadejay.com/blog/exercises-to-help-build-a-set-of-guns/#comments Tue, 18 Dec 2012 16:30:27 +0000 Jay http://www.grenadejay.com/?p=559

 

Its not always easy building up your biceps but I have found some really good exercises that you can introduce into you arm routines to get the biceps popping!

First thing is to get your diet right! With the right diet that reduces your bodyfat levels down you will see greater definition in your muscles making you look a lot bigger and more impressive

Secondly is looking at the different ways that you stimulate your biceps

Concentrically - This is when you are shortening the bicep muscle (i.e bringing your arms up and into your body) this is basically all your exercises that you do such as cable, dumbbell and barbell curls

Eccentrically - This is when you are lengthening the bicep muscle (i.e bringing your arms away from the body) A lot of people fail to realize the importance of the negative rep as it builds just as much muscle as the concentric rep. Control your weights in the downwards movement and play about with timings and frequencies (e.g 3 seconds up, 3 seconds down)

Isometrically This is when the muscle size and length remains the same (i.e holding the weight at a 90 degree angle) There are not many people that train this way with their biceps but holding a set of dumbbells or a barbell after a set (say 20 seconds at a 90 degree angle) will seriously help develop your arms

 

Exercises to really shock the arms!!

DTP BICEPS

 

If you really want to shock your arms up give this a try! start with the bar for 50 reps then increase the weight as you go down to 40, 30, 20, 10 then move back up in sets but down in weight 10, 20, 30, 40, 50 This is a real KILLER!!

7 Set Shutdown

I like to do this exercise at the end of my arms session! Grab a cable or a set of dumbbells that you can do at least 12 reps on then as soon as you have finished hold out a set of 5-7kg dumbbells for 20 seconds, continue to do this for 7 sets WITH NO REST!!

Pre Exhaust Arms

Put a weight on the EZ-Bar that is heavy enough so you fail on 15-20 reps then go straight into a working weight on the dumbbells for 8 repetitions, take 2 minutes rest then hit this for 3 sets.

 

Hope this helps you in some way! it has certainly helped me develop my arms and the same with my clients!

 

All the best

 

Jamie

 

]]> http://www.grenadejay.com/blog/exercises-to-help-build-a-set-of-guns/feed/ 0 Todays Quad Sesssion http://www.grenadejay.com/blog/todays-quad-sesssion/ http://www.grenadejay.com/blog/todays-quad-sesssion/#comments Thu, 20 Sep 2012 14:58:24 +0000 Jay http://www.grenadejay.com/?p=496 Todays Quads Session was a cheeky one! I felt every rep! Copy it if you dare!

 

- Foam Roller on Quads – 5 Minutes

Warm Up

- Leg Extensions – 100 reps @ 56kg

Barbell Squats

- 3 Sets of 20 Repetitions with 60kg

Barbell Jumps/Barbell Squats Superset

- 20 Barbell Jumps with 35kg straight into 8 Barbell Squats with 100kg – 3 Sets

Leg Press / Barbell Lunges Superset

- 20 Leg Presses with 200kg straight into static lunges with 35kg , 12 on each leg – 3 Sets

Single Leg Lunges with foot on bench

- 20 reps each leg for 3 sets

Leg Extensions

12 Repetitions for 7 sets tensing and contracting the quad muscles between each set

10 minutes of quad tensing and stretching

 

Job Done!!!!

]]> http://www.grenadejay.com/blog/todays-quad-sesssion/feed/ 0 This Mornings Quads Session http://www.grenadejay.com/blog/this-mornings-quads-session/ http://www.grenadejay.com/blog/this-mornings-quads-session/#comments Thu, 06 Sep 2012 07:52:04 +0000 Jay http://www.grenadejay.com/?p=492 it was 6:30am when I started this mornings Quad Session so here it is….

 

- Exercise bike, level 13 for 5 mins

- Barbell Squats – 2 warm up sets of 60kg

- Barbell Squats – 8 reps, 6 Sets of 100kg

- Leg Press 15 reps straight into lunges 12 reps on each leg for 3 sets

- Leg Extension 7 sets of 15 reps tensing the quads for 30 seconds inbetween each set

- 10 minutes of quad posing and tensing

 

Job Done!

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]]> http://www.grenadejay.com/blog/this-mornings-quads-session/feed/ 0 Shred Tactics http://www.grenadejay.com/blog/shred-tactics/ http://www.grenadejay.com/blog/shred-tactics/#comments Mon, 30 Jul 2012 19:52:06 +0000 Jay http://www.grenadejay.com/?p=474  

DISCLAIMER!

SHRED TACTICS INVOLVES WATER MANIPULATION AND DEPLETING YOUR BODY OF GLYCOGEN! THESE EFFECTS CAN SEVERLY DRAIN YOUR BODY AND CAN EVEN MAKE YOU PHYSICALLY SICK AND ILL. SHRED TACTICS SHOULD BE DONE WITH CAUTION AND THE WRITER ACCEPTS NO LIABILITY FOR AND INJURIES OR DISABILITIES SUSTAINED WHILST FOLLOWING THE BELOW. THESE TACTICS ARE DESIGNED FOR SOMEBODY WHO IS ALREADY AROUND 10% BODYFAT AND DOES NOT CARRY AN EXCESSIVE WEIGHT. RESULTS WILL DIFFER AND MAY NOT WORK FOR EVERYONE

 

Getting your body ready for a photoshoot ready can be done pretty quick if you already are in decent shape!

In this guide I will show you the 7 and 14 day plan to get ready so you look your best and how you can temporarily lean yourself out.

Day 1-6

Diet

Water Intake 6 Litres

Breakfast – 4 Boiled Eggs and 200g of Extra Lean Mince Steak with spoonful of fish/udos oil

Mid Morning Snack – 50g Almonds and 2 Slices of Cheddar Cheese with spoonful of fish/udos oil

Lunch – 200g Chicken Breast and 100g Green Veg with spoonful of fish/udos oil

Mid Afternoon Snack – 50g of Almonds and a low Carb Protein shake with spoonful of fish/udos oil

Pre and Post  Workout – Low Carb Protein Shake

Dinner – 200g Chicken and Green Vegetables

Before Bed – 300g Cottage Cheese

Calories 2867kcal – Protein 340g – Carbs 40g – Fat 150g

 

Day 7

 

Water Intake 1 litre (consumed with meals)

 

Breakfast – 100g Rolled Oats with Honey and Banana

Mid Morning Snack – 100g Rolled Oats with Honey and Banana

Lunch – 200g Sweet Potato with 50g Chicken

Pre Shoot Snack – Packet of Haribo Tangfastics

 

 

 

Workout

 

Day 1

 

AM – 20 mins High Intensity Cardio and a Mixture of Ab Work

PM – Heavy Weights Chest and Tris

 

Day 2

 

AM – 20 mins High Intensity Cardio and a Mixture of Ab Work

PM – Heavy Weights Back and Bi’s

 

Day 3

 

AM – 20 mins High Intensity Cardio and a Mixture of Ab Work

PM – Shoulders and Traps

 

Day 4

 

AM – 20 mins High Intensity Cardio and a Mixture of Ab Work

PM – Upper Body Circuit(15-20 reps per exercise with little to no rest) and Ab Work

 

Day 5

 

AM – 20 mins High Intensity Cardio and a Mixture of Ab Work

PM – Upper Body Circuit(15-20 reps per exercise with little to no rest) and Ab Work

 

Day 6

 

AM – 20 mins High Intensity Cardio and a Mixture of Ab Work

PM – Upper Body Circuit(15-20 reps per exercise with little to no rest) and Ab Work

]]> http://www.grenadejay.com/blog/shred-tactics/feed/ 0 All about the Morphs… http://www.grenadejay.com/blog/all-about-the-morphs-2/ http://www.grenadejay.com/blog/all-about-the-morphs-2/#comments Tue, 01 May 2012 18:01:00 +0000 Jay http://www.grenadejay.com/blog/all-about-the-morphs-2/
Finding a diet that works for you isn’t as easy as just logging onto the internet and picking one! What might have worked well for someone you know might not exactly have the same effect on you!
This Article today is going to talk about body types, what you need to know about each body type and what diet I would recommend for you.
This is Mr Ecto! Mr Ecto doesn’t have much bodyfat on him! He eats lots but doesn’t seem to gain any weight!
Mr Ecto is without a doubt the hardest body type to put on size! But it’s not impossible! One of the greatest bodybuilders of all time Frank Zane believe it or not had an ectomorph body type!
One good thing about Ectomorphs is that when they do eventually put on muscle size it is without a doubt the most impressive ripped to shreds look around!
With regards to diet I will say one thing “CARBS ARE YOUR FRIEND!!”  Its carbohydrate sources that need to make up  50%-60% of your daily food intake!
Let’s just say Mr Ecto is 30 Years old, 5ft 11 and weights 160lbs (11stone 4lbs)
This would put his BMR (Basal Metabolic Rate) at 1760 calories; I would put him on a 3 day training program in the gym and would set him on a starting diet of between 2800-3200 calories.
Let’s say he was on a 60-30-10 diet (60%Carbs/30%Protein/10%Fat)
I’d be happy to say that Mr Ecto’s daily food intake should be…
2800 Calories
420g of Carbs
210g Protein
32g Fat

Next………
Meet Mr Meso!  Theres a reason Mr Meso is smiling and that is because he has the perfect body for putting on size and for losing weight. If he wants to put on size he can do quite easily and if he wants to get ripped he can do that too! I myself have a Mesomorph bodytype and count my blessings.
Finding the right diet for Mr Meso depends on exactly what look he is trying to achieve. If he is looking to put on size I would recommend a diet similar to Mr. Ecto however with a 40/40/20 split of Macronutrients 40%Carbs/40%Protein/20%Fat
Let’s say Mr Meso is 29 Years old, is 6ft tall and weighs 190lbs (13stone 6lbs)
His BMR would be 1966 calories, Id have him training 6 times a week and would be looking to put him on 3500-3800 calories per day
If he wanted to put on size I would suggest…
3500 Calories
350g of Carbs
350g Protein
78g Fat
If Mr Meso was looking to rip up I would put him on a 5 day Carb Cycle!
Day 1 – 250g, Day 2 – 150g, Day 3 – 150g, Day 4 -100g, Day 5 50g REPEAT
So… his daily intake for those days would be dependant of how many carbs he had for that day!
I’d make sure he had 1.7g per lb of bodyweight in protein so every day he would have at least
323g Protein
Ids also make sure he has at least 0.7g of fat in his diet too! Increasing this by 0.1g as the carbs reduce through the week so his fat intake would be
133g Fat – Day 1
153g Fat – Day 2 and 3
171g Fat – Day 4
190g Fat – Day 5
And his 5 day intake would look like this…..
Day
Calories
Carbs
Protein
Fat
1
3394
250g
323g
133g
2
3269
150g
323g
153g
3
3269
150g
323g
153g
4
3231
100g
323g
171g
5
3202
50g
323g
190g
NEXT………
Poor Mr Endo does not look happy! Being and Endomorphic body type can be a pain in the ass when trying to lose weight as you tend to gain weight quickly and carry more bodyfat!
It’s not all bad being an Endomorph because with the right diet and training these body types are some of the biggest! Most Muscular guys on the planet and boy are they Strong!!!!!
I have one word for you Mr Endo! “CARBS ARE NOT YOUR FRIEND!!” The kind of diet you will be looking for is a very low carb one with a few high carb days chucked in to keep the metabolism firing on all cylinders!
The Key to Mr Endo’s diet would be to keep his metabolism as high as possible and his blood sugars low too! We need to be burning fat as much in the day as possible and can’t afford any insulin spikes so any carbs that Mr Endo does consume need to be low Glycemic (Oats, Brown Rice, Sweet Potato and Lentils)
I would put Mr Endo on a 6 training Session a week plan (3 morning cardio, 3 Afternoon/Evening Weights) and put him on a 6 day  20/60/20 diet (20%, Carbs, 60% Protein, 20% Fat Diet)
Let’s say Mr Endo is 32 Years old, 5ft 9 and weighs 230lbs (16 stone 4)
His BMR would be 2157 calories, I would still keep this fairly High due to the added training so would create the diet around a 2000 calorie diet.
Which Means Mr Endo would be consuming for 6 days…
2000 Calories
100g of Carbs
300g Protein
44g Fat
On the 7th Day I would introduce a Calorie and Carb Spike to Keep the Metabolism high so on day 7 his diet would be….
2760 Calories
300g of Carbs
300g Protein
40g Fat 


Before I Forget there is one more body type I want to speak about…   Xenomorph!!
Xenomorph’s don’t really give a fuck about dieting as their sulphuric acid saliva dissolves just about anything!
I can’t recommend a decent diet plan for this body type as I’m not sure how many carbs and protein is in a human body!
There you have it Guys and Girls! Choose a diet that is right for you dependant on your body type! It’s the key to success!

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]]> http://www.grenadejay.com/blog/all-about-the-morphs-2/feed/ 3 Shocking Principles for Growth http://www.grenadejay.com/blog/shocking-principles-for-growth/ http://www.grenadejay.com/blog/shocking-principles-for-growth/#comments Wed, 18 Apr 2012 11:12:20 +0000 Jay http://www.grenadejay.com/?p=382 /* */

 

What doesn’t kill you makes you stronger! It’s as true today as it’s ever been and it’s this quote that sees me through some of my intense workouts!

Your body is a very clever thing and adapts quickly to exercise! If you are doing the same workouts day in day out you will plateau and will not grow.

This post today is all about exercise principles that shock your body into growth! If you feel that you have hit a plateau then try and add these principles to your workouts.

Triple Drop Sets

These are the mother of all training routines! This simply pushes your muscles beyond failure and gives you an awesome pump! You pick a dumbbell or weight that you would normally do 6-10 reps on, get your head down and then aim for 15+ reps on this weight until complete failure! You will then drop the weight down slightly and hit that until complete failure! You will then drop the weight down AGAIN and hit that till failure! This is a very good exercise to use on machines specifically but is also great for dumbbell/barbell curls and times when you have a spotter handy!

Example Workout – E-Z Bar Dumbbell Curls

40kg Until Failure, 30kg Until failure, 20kg Until Failure, for 3 Sets

 

Riot Bombing

This is very similar to Kris Gethins DTP (Dramatic Transformation Principle) and ive found this also gives you insane pumps whilst also shocking your muscles into new growth! This is guaranteed to flush as much blood as possible into your muscles! Choose two opposing muscle groups (E.g Biceps & Triceps or Back and Chest) and here is the example for the Principle using an EZ Bar and Supersetting Biceps and Triceps with Curls and Skullcrushers

Set One:  10 reps each exercise
- 30 seconds rest
Set Two:  9 reps each exercise
- 30 seconds rest
Set Three:  8 reps each exercise
- 30 seconds rest
Set Four:  7 reps each exercise
- 30 seconds rest
Set Five:  6 reps each exercise
- 30 seconds rest
Set Six:  5 reps each exercise
- 30 seconds rest
Set Seven:  4 reps each exercise
- 30 seconds rest
Set Eight:  5 reps each exercise
- 30 seconds rest
Set Nine:  6 reps each exercise
- 30 seconds rest
Set Ten:  8 reps each exercise
- 30 seconds rest
Set Eleven:  10 reps each exercise
- 30 seconds rest
Set Twelve:  10 reps each exercise
- 30 seconds rest
Set Thirteen:  11 reps each exercise
- 30 seconds rest
Set Fourteen:  12 reps each exercise
- 30 seconds rest
Set Fifteen:  13 reps each exercise
- 30 seconds rest
Set Sixteen:  14 reps each exercise
- 30 seconds rest
Set Seventeen:  15 reps each exercise
- 30 seconds rest:
Set Eighteen:  14 reps each exercise
- 30 seconds rest
Set Nineteen:  13 reps each exercise
- 30 seconds rest
Set Twenty:  12 reps each exercise
- 30 seconds rest

Jays 8-4-8 Principle

 

Ive used this principle a lot when training and had some great results!

Check out the following Link for the tutorial

http://www.youtube.com/watch?v=yHJ2e7TfM_4

 

Pre Exhaust Training

 

I also use this principle a lot and have had some great results, this can be used on any two exercises for the same muscle group! What you want to do is to pick a moderate weight and rep it out until failure then quickly go into your normal 8 rep exercise and feel the burn when you try and rep it out. Check out the following link for a video tutorial

http://www.youtube.com/watch?v=YHE727XS-GU

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]]> http://www.grenadejay.com/blog/shocking-principles-for-growth/feed/ 3 Grenade Shoot, Feb ’11 http://www.grenadejay.com/photo-gallery/grenade-shoot-feb-11/ http://www.grenadejay.com/photo-gallery/grenade-shoot-feb-11/#comments Mon, 16 Apr 2012 07:07:48 +0000 Jay http://www.grenadejay.com/?p=380 /* */
]]> http://www.grenadejay.com/photo-gallery/grenade-shoot-feb-11/feed/ 0 Mr Olympia Expo, Las Vegas http://www.grenadejay.com/photo-gallery/mr-olympia-expo-las-vegas/ http://www.grenadejay.com/photo-gallery/mr-olympia-expo-las-vegas/#comments Mon, 16 Apr 2012 06:44:41 +0000 Jay http://www.grenadejay.com/?p=313 /* */
]]> http://www.grenadejay.com/photo-gallery/mr-olympia-expo-las-vegas/feed/ 1 Simon Howard Shoot http://www.grenadejay.com/photo-gallery/simon-howard-shoot/ http://www.grenadejay.com/photo-gallery/simon-howard-shoot/#comments Sun, 15 Apr 2012 12:02:44 +0000 Jay http://www.grenadejay.com/?p=294 /* */

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