Pt with lee

my job is to stop you doing what you've always done 🤷‍♀️

Coaching slots available
If you want to make a change ,message me 🤝

You can do a workout in 20 mins ,be it HIIT ,a good walk,some cardio etc

Alot of people say they don't have time to get any activity in

First thing I recommend doing is going on your social media ,check your activity log ,then say it again out loud 👀

Set myself a target of 30min Dailey for this week as last week I had spent well over an hour a day 🤦

And 100% this week has been more productive ,with the extra time gained

Give it a go

Back day @ home for me yesterday
Lovely session

I've dialled back the heavy training for back sessions as it's a very hard body part to connect to for me,so although I do believe lugging heavy weight around is needed sometimes for muscle growth....feel is key in general

5 exercises
3 working sets on each 10-15 rep ranges

When I don't go heavy I always up the volume and hit the muscle form multiple angles

Make sure your not just moving weight from A-B
There's always needs to be purpose 👊

Disclaimer.....I am always fully dressed for PT sessions 🤣😷

Well seen as was spouting about how il be lighter this check in than last one ,despite weekend off

Thought I'd lay my diet out for you
With a brief description of why

Mine or your diet ,if I'm coaching you ,will be to your specific requirements
Not just pulled from thin air,hence why I may ask you to eat it in a certain order....within reason

Training will be
Weights 2 on 1 off
30mins cardio post workout

M1 7am
for fat loss purposes I don't bother with carbs on this meal other than from my coffee(which gives me the energy kick I need)
Plus I Never really get hungry in a morning anyways so this is a good pro-fat meal for me

M2 10am
Again not really that hungry at this point
So M2 is more of a just ticking boxes,get some protein in there (I dont like going more than 3-4hrs without protein while up and active)
The fats pack the meal out /carry me throughout to next meal

M3 1pm
Around this time ...(the midday slump) I start getting hungry,need some energy
Il be training in a few hour so carbs start getting dropped in
The honey for instant kick
The granola will keep me ticking over ,burn abit slower till my pre workout meal

Pre workout 3pm
3 rice cakes with jam
These I need some fast acting carbs to get me through the workout ,these digest perfectly and can train within half hour

Post workout 5pm ish
2 scoops of whey,and a bagel

You've broke the muscle ....now feeed the muscle
This is always my highest protein meal

The bagels in there to refill glycogen stores somewhat after burning through that in training
Having milk in this isn't ideal,not because of the calories but because I don't want the fats to slow down the consumption of what I've just had....not quite a believer in the old 1hr anabolic window...but I am a believer of getting refuelled after a session asap especially if it's included cardio

7pm
My last meal,this is a meal I really enjoy and it needs to be ,I can't just do plain chicken etc on a night,or feel like I'm missing out
Plus for muscle fullness you ideally want 2 carb meals post workout,rather than just one
And the added fats from cheese and mayo will slow the absorption of this meal down and keep me full for the evening

If You Always Do What You've Always Done, You'll Always Get What You've Always Got

Bored of starting again on Mondays
Dropping 7 lb gaining 8 a few weeks later

My progress started when I got help
I half knew how to train
I half knew how to diet

But I was my own worse enemy,having a bad weekend and completely changing everything ,only doing what I liked,switching and changing

Bullsh*tting myself to suit myself basically 🤷‍♂️

The second opinion,someone to tell me what to do changed everything

👇couple of new plans going out
Make a change and commit to it

8weeks coaching £100 =
Diet plan
Training plan
App access with video instructions for every exercise we do
Constant support & changes as they need so the progress keeps coming, not stops after a few weeks