Dieting Fundamentals

Here’s a great new podcast where David O’Connor from Doc Fitness interviews Sigma Nutrition‘s Danny Lennon, who I’m a great fan of and have written about several times.

If you’re interested in losing weight the right way, and finding out what the right way for YOU is, give this a listen!

Listen the podcast here (sorry couldn’t get the player to work directly on this page).

My diet is progressing well. No cravings and good energy for a change 🙂 . Last week I reduced calories by cutting my fat intake as my weight loss has now stalled and my weight actually bumped up almost a kilo. This was the first time I had to decrease calories so as I’m now in week 5 of my diet things are going well. When looking at the mirror I appear to have lost weight – my face is more gaunt, and I seem to have more muscle definition allover. The weight increase is probably due to water weight.

Even the masochistic RP powerlifting hypertrophy workouts have been fun – so far 😉 … I have one more workout left from week 2 and the next two weeks will be considerably more challenging. But hell, bring it on! Progress is inevitable 🙂 . I love to train so lots of volume and sets is a nice change.

Losing size from waist, preferably not from my tiny quads…

Last Saturday I did:

Hack squat 8 x 65 kg 12, 11, 10, 10, 10, 8, 8, 7

Incline DB press 6 x 15 kg 7, 7, 8, 7, 5, 7

Parallel pullups assisted on machine 5 x (-17.5 kg) 8, 7, 6, 5, 5

Cable upright row 4 x 40 kg 8, 9, 9, 8

Cable donkey kicks 2 x 15 kg 15, 13 – I’m doing these to rehab my glutes after my tendinitis problems. Doing direct glute work with bands etc has helped tremendously and I’m completely pain free at the moment 🙂

Sit ups with twist 3 x 5 kg 12, 8, 8

Rest is also very important and I’ve been focusing on getting enough quality sleep, 8-9 hours per night. It means getting ready for bed early enough and shutting off all the distractions like TV and putting out the smartphone – ouch! Luckily we all value sleep very highly in my household 🙂 ❤ .
Franz knows the essence of recovery!

Another important method of winding down and getting my parasympathetic nervous system on the groove is doing stuff I enjoy on rest days, like reading and watching movies. Last weekend we watched The Accountant – it was great! Highly recommended, I’d give it 4.5 stars out of 5. If you have a great plot, action, Ben Affleck and sniper rifles in a movie, you can’t go wrong ❤ .

Exciting new week folks,




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