My Transformation In Pictures

I use a HIT (High Intensity Training) approach to weight training. In essence, my approach is pretty simple: one working set to at least positive failure (the point where one cannot complete that last impossible rep) and sometimes static and negative failure, then move onto the next exercise with the minimum amount of rest and do the same. I utilise this within the framework of intense, short and infrequent workouts. Basically, the teachings of Mike Mentzer:

Provide stimulus (ALWAYS to failure) - recover - grow .... and repeat. Closely monitor performance/progress and adjust exercise 'dosage'/selection/application as necessary.

No multiple working sets. No NTF workouts. Slow, smooth and safe reps, about a 4/4 or 4/2/4 cadence. The cadence however, is dependant on the exercise. My current recovery period between weights sessions is 5 - 7 days.

I eat a clean, healthy and well balanced diet, about six feeds of varying sizes spread throughout the day. From my experience, I have found that it is possible to drop the fat and still get stronger and add muscle. Now that I've achieved my desired level of leanness, the plan is to continue to gain strength and muscle whilst remaining lean. This is all part of achieving my main goal which is to maintain good overall health. I think that carrying as much naturally attained muscle whilst staying lean goes along way to achieving this goal.

When I was dropping the fat, I aimed to lose 1 - 2 pounds a week until I reached my desired level of leanness. Throughout this phase, I constantly monitored and adjusted my diet to keep the fat loss going whilst at the same time, getting stronger and more muscular. In a nutshell:

Eat - monitor - adjust accordingly.

If you're following a decent HIT routine, I don't think cardio is necessary to get yourself in great shape. If you enjoy it, go ahead and do it, but don't overdo it. If you do, it'll adversely affect your strength and muscle gains. If its a chore dont bother.

To sum up: The right weights routine + the right diet + patience + dedication + hard work + self discipline + adequate recovery = decent physique.

It's as simple as that. If you fall short on any of the aforementioned factors, you're scuppered and your results will suffer greatly.

I continue to make progress using this approach, and provided I monitor and adjust my training and diet as necessary, I'm certain there's no reason why this progress won't continue.

Category:

Sports

Tags:

• thebiggfella
• HIT
• weight
• training
• bodybuilding
• Mike
• Ray
• Mentzer

[chitraknaha]

did you follow low carb-high protein diet

[HIT4120]

@chitraknaha High protein and fat, restricted carbs is how I keep lean and keep progress going in the gym. Whilst I was losing the fat, I ate more carbs than I do now but I think my diet now is better, more healthy: whole foods, very few grains or cereals, lots of meat and veggies, fruit and nuts in moderation and more calories now that I'm not trying to lose the fat.

[mikecazzx]

Did you cut calories?

[HIT4120]

@mikecazzx Yes. I lost around 40 pounds over one year, so I took it off nice and slow and it's stayed off.

[kells445]

can ya tell me which was the best exercises used to burn fat off the stomach and arms please????? btw ur looking greattt !!!

[HIT4120]

@kells445 Thanks for the comment. You can't spot reduce fat. As your overall body fat reduces, your arm and stomach will gradually become leaner and more defined as will the rest of your body.

[mikecazzx]

Nice, read body by science

[mahootska]

good job man

[ArGyProductions]

Fantastic buddy... I have the opposite problem I am really thin but very strong for my size and find it extremely difficult to even gain 2Kg :(

[rgmcall]

great video. you got very lean over time.

[13341LEMOOREST]

Awesome vid man,im a hit man myself....you look great.

[RareMusicAlbums]

I find that me and my mates find different things work best for each of us, my routine is Right diet with plenty of Carbs (Pasta, Potatoes), daily Gold Whey Protein, 3 hours non stop in the gym