CLICK HERE AND VOTE JAMES
I have now come to the end of my Maximuscle Protein Project 12 week training programme. It has been an
incredible experience and I have to say, I’m gutted it’s over. I consider
myself extremely lucky to have been given this chance and have given everything
I could for the full 12 weeks. I hope my results will reflect my effort. The
journey, however, is not over. Voting closes tomorrow (Wednesday 8th May) and I need all the votes I can get,
to win. I don’t want my Maximuscle journey to be over, I would love the
opportunity to become an ambassador and educate others, with hectic work-life
schedules, on how to start and get the most from their training.
Please vote for me here: www.facebook.com/maximuscle
Right, self-promotion over, let’s get back to the
interesting stuff. The whole purpose of my last week of the Protein Project was
to lean up as much as possible while maintaining and even pushing the intensity
in the gym. The aim is to get into the leanest condition with the most balanced
diet possible.
I needed to get lean for the ‘Final’ shots. This is something
cover models will do regularly to ensure they are in the best shape possible
when they get in front of the camera. However, there are a lot of bad practises
that have gone horrendously wrong for people in the past and my Maximuscle
nutritionist, Sharmain Davis, and trainer, Rich Tidmarsh (Reach Gym, Clapham), were keen to keep a
healthy balanced diet but reduce my calorie intake a little further to 2,300kcal.
The focus was put on conditioning and an extra cardio
session was added to my training programme. From this, and the reduced calorie
intake, I saw some big differences in my body and now I am really leaning up
for the final stages.
So how does my leaning and conditioning training relate to
your football performance? Well now that the football season is in full swing your
focus needs to change to maintaining your fitness levels and conditioning your
body to prevent injury. The usual sprints and shuttle runs will not be
developing your game as much as it did in pre-season, not to mention they may
be getting a little boring, so it’s time to mix it up.
I have a mini circuit that you can add to the end of a workout
that will give you a good 20 to 30 minute whole-body fitness and conditioning
tune up. Think of it in a game-play situation, if you can play at a higher
intensity for longer than the guy next to you, you will be a more effective
player.
Killer Conditioning
6 exercises
x 30 seconds, repeat 3 times. Do as many, go as far or fast as you can in the
30 seconds. If you need to rest, take 1 minute between sets.
·
Rower (high resistance)
·
Squat thrusts
·
Whatt bike (high resistance)
·
TRX upright Row
·
Versa climber
·
V-Up / sit up cycle
If you do not have access to a gym here is an equipment-free
variation:
·
10 burpees
·
10 v-ups
·
10 squat jumps
·
10 press ups
·
10 sprints
Both of these sessions will send your heart rate through the
roof and are brilliant at not only improving your fitness but promoting fat
burning.
Nutrition
Something that I have been trying recently is to combine
different forms of protein, which absorb at different rates, in my post-workout
shake. The idea is that this can help the body to build and repair muscle for
longer. It is a relatively new idea, as before you took either a quick release
or slow release protein, but one well worth trying. Therefore try and blend
your normal post-workout protein shake with a slow digesting protein. At the
moment I use Cyclone and Casein together.
BAFL
Then British Season is now in full swing and some big games
are already showing how the senior league is getting more and more competitive.
It seems that every year the senior league sides are stronger and better
drilled teams. It was a shame to see my
old team, the London Olympians, lose to the London Warriors; a match-up that is
sure to become an ever increasing rivalry in the Premiership South Division.
Also a tough loss for the British powerhouse, the London Blitz, losing by just
2 points to Copenhagen. Now out of the European league the Blitz will no doubt
focus all their efforts on the domestic title and to defend their title as
British Champions.
Best of luck to all teams playing this weekend.
Finally, it’s been a pleasure
working with the guys at Double Coverage,
I’ll be back again after the results night next week to tell you how I fared.
In the meantime, please vote for me so that I can come back with good news: www.facebook.com/maximuscle.
Check out my results:
|
James Goddard
|
|||
|
|
Week 1
|
Week 6
|
Week 12
|
|
Muscle Mass (KG)
|
65
|
65.5
|
63.5
|
|
Fat %
|
20.5
|
16.7
|
13.9
|
|
Waist (cm)
|
86
|
81.5
|
80
|
|
3 rep max dead lift (KG)
|
110
|
125
|
150
|
|
3 rep max Squat (KG)
|
110
|
125
|
132
|
|
3 rep max bench press
|
105
|
110
|
100
|
|
Max pull ups (to fatigue)
|
9
|
12
|
12
|
|
Plank (time to fatigue)
|
1.29
|
2.21
|
2.46
|
|
Bleeptest
|
10,9
|
NA
|
12,1
|
You can
still get in touch with me on Twitter: @James_ProteinP. I look forward to
hearing from you.
All the
best,
James
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