The infamous V

At the top of the list of attributes that are wanted in an all rounded well developed body is the V taper.  This is achieved by developing full flared lats (back width) and large rounded shoulders while keeping a tight small waist.  The plus side is the bigger your shoulders are the smaller your waist will look and vice versa.  To achieve this look work on your pull ups and lat pull downs, side delt raises and lots of ab work but avoid too much weighted ab work as this can thicken your waist and make it look bulky! 

The peeled to the bone diet!!!

Here is a sample diet to get you ripped for summer! You will need to start weighing your food so invest in some food weighing scales.  Remember this is based on my current weight so amounts can change based on your personal weight.  We are aiming for CARBS 1g per pound of bodyweight, PROTEIN 1.5-2g per pound of bodyweight and FAT 0.5-0.75g per pound of bodyweight. This is for a training day!

Breakfast
Black coffee
50g porridge made with water, honey, Cinnamon and raisins
2 scoops of whey protein mixed in
1 tbsp natural peanut butter

=60g carbs, 50g protein and 20g Fat

Mid morning snack
2 scoops of whey protein
Handful of nuts

=50g protein and 15g fat
Pre workout 30 mins before training
1 scoop of whey with an apple and pre workout supplement of black coffee

Post workout straight after!!!
1 plain bagel with jam and 2 scoops of whey protein

Lunch split into 2 meals leave at least 3 hours between
2x 200g chicken breast fillets (skinless) grilled or oven roasted
2x 50g (uncooked measure) brown rice boiled
Mixed veg with half an avocado

=100g protein, 70g carbs and 20g Fat

Dinner
200g salmon fillet with mixed veg

=50g Protein and 25g Fat

Before bed
250g Fat free cottage cheese
Handful of mixed nuts

=35g protein and 15g Fat

Drink lots of water around 2 litres a day around training and take multivitamins everyday.  Mix it up if you don't feel like chicken go for other lean meats tuna, turkey etc. Enjoy!!!

Dan Helligso PT

A cup of the black stuff please!

Coffee before training can increase strength, stamina and help you burn fat!  Caffeine taken about 30 mins before training will have you ripped to shreds and lifting more in no time....Its a no brainer...Go for sugar and milk free options instead grab a double espresso or an americano next time you hit the gym...if you cant handle it completely black sweeten it up with sugar free sweeteners.

BEST STACK EVER!!!!

BAGELS BABY

Bagels are a great post workout meal.  They are low in fat and pack lots of simple carbs to replenish your glycogen stores after training!!! Each plain bagel contains around 40g or simple carbs and tastes great! Just remember they are for after training or first thing in the morning only! But if your training hard they are great try spreading your favorite sugary spread on them eg Jam or honey which have there very own benefits but avoid fatty spreads as this will slow digestion and your body needs the carbs straight away. ENJOY!!!

Timing is everything!

When it comes to both training an nutrition timing is so important I cant even start to explain how important!!!! For example doing your cardio and weights in the morning will ramp your metabolism up more than later and night and have you burning those pounds away as the day goes on.  The same applies for what you eat and when.  So let me lay it out for you.

• Simple carbs eg sugary food, white bread pasta and rice should be consumed either first thing in the morning or after a hard training session to replace glycogen stores and create an anabolic state.
• Complex carbs eg wholegrain, brown rice, wholewheat pasta and oats throughout the day to keep you feeling full and releasing energy slowly but not the last meal before bed as this will blunt GH release at night so blunt your growth!!! Keep it light and carb free.
• Fast acting protein eg eggs, whey isolate shakes in the morning and after training to replenish protein stores ASAP.
• Slow digesting protein eg casein shakes, low fat cottage cheese and Greek yogurt at night before bed to stop catabolism (body using muscle for fuel as you ain't eating while you sleep but your still burning calories)
• Healthy fats at night.  These slow down digestion even more so your night time protein can keep you anabolic all night up to 7 hours.

WELCOME BACK!!!

Hey guys I'm back and ready to dish out more info that will have you ripped and ready for the summer and for the rest of your lives!!!