Sweet potato the ” super carb”

19 Sunday Apr 2015

Posted by oliver bailey fitness in Uncategorized

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abs, bodybuilding, diet, dieting, Fitness, gains, lean, muscle, nutrition, ripped, weightloss, workout

Sweet potato is by far my favourite carb to eat. It has so many great nutritional values and gives your body tons of slow release energy. I tend to eat sweet potato along with a high protein source such as lean steak/chicken breast or fish. Getting in your sweet potato fix before you workout is key! They are also super easy to prepare and cook. I tend to boil them for around 25 minutes then mash them with some milk. Or If mash potato isn’t your thing you can always cut them up into strips and eat them as fries. Whatever you do with them just make sure they are in your diet plan.

Nutrient Profile (rough)
Serving size 3 1/2 oz raw (1 1/2 cups shredded)
Amounts Per Serving % Daily Value
Calories 140
Calories from Fat 0 0
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 24mg 1%
Potassium 195mg 5%
Total Carbohydrate 6g 2%
Dietary Fiber 2g 8%
Sugars 3g
Protein 1g
Vitamin A 15%
Vitamin C 47%
Calcium 4%
Iron 2%

Pre & Post workout meals

23 Monday Mar 2015

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6pack, bodybuilding, calisthenics, cardio, diet, dieting, Fitness, food, gains, gym, lean, muscle, nutrition, recipe, whattoeat, workoutformen

Many people have no idea when it comes to what to eat prior to a workout or afterwards. Getting the right kinds of nutrients into your body is vital at the best of times but even more so on a day of intense exercise. Usually before a workout you would need some high carb&protein foods. Taking in carbs and protein before you workout will give you the vital energy boost your muscles need to get through your workout.

Similarly, after your workout you are also going to need to intake carbs to help you regain your energy but this will vary depending on what kind of diet plan you are following. You also need to get in as much protein as possible to help your muscles recover and grow back STRONGER

Here are a few different pre/post workout meals that are perfect for anyone looking to make progress.

1.) PRE – Oats & banana & coffee

2.) PRE – Protein shake & Brown toast topped with wholemeal peanut butter

3.) POST – Veggie omelette with advacado

4.) PRE – Dried fruit and coffee

5.) POST – Chicken breast & Brown rice

6.) POST – Lean steak & Sweet potato

7.) PRE/POST – Poached egg on brown toast

8.) POST – Protein shake & sea bass in salad

9.) PRE/POST – Homemade recovery shakes

10.) PRE – Granola with mixed nuts & 1pint water

High rep leg workout for girl

10 Tuesday Mar 2015

Posted by oliver bailey fitness in Fitness, girls workouts, Uncategorized

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6pack, bodybuilding, exercising, female workout, Fitness, gains, girl workout, gym, hypertrothy, lean, legworkout, muscle, ripped, squat

Here is a great leg workout aimed at women thats going to really help you sculpt your legs and build some good strength too.

Don’t be scared that this involves weights and told be fooled into thinking that lifting weights will make you bulky! Notice that all these exercises are high repletion based because this lead to lean and sculpted legs opposed to bulky thick legs.

warm up & Pre stretch

Warm up – 5 minutes treadmill

Pre stretch:
Standing quad stretch: 10-15 second
Standing Hamstring stretch: 10-15 second
Standing calf stretch: 10-15 second
Adductor stretch: 10-15 second

Jumping lunge: 3 sets of 50 reps

Box jumps: 3 sets of 15-20 reps

Barbell squats: 3 sets of 20 reps

Hamstring curl machine: 3 sets of 20 reps

Calf raise machine: 3 sets of 20-30 reps

Cool down – Bike 5 min

*Repeat pre stretches for post stretches

HIT Full body circuit #intense

13 Friday Feb 2015

Posted by oliver bailey fitness in Fitness

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bodybuilding, bodyweight, Bodyweighttraining, circuits, circuittraining, exercise, fatloss, Fitness, highintensitycardio, hiit, hit, intenseworkout, lean, muscle, ripped, rippedmuscle, tone, weightloss, workout, workoutoftheday

Here is a super intense full body circuit that has 10 different stations. You are going to be on each station for 45 seconds with 15 second break in-between each station.Once you have completed all 10 stations, rest for 2 minutes then repeat 2x. Be sure to warm up before giving this ago and make sure you’ve stretched off all of your major muscle groups. This workout is great for anyone who is trying to lose fat and really shred up.

* the weights you will be needing are going to have to be light enough that you can go 60 seconds without stopping.

1. Barbell squat – 45 seconds

2. Push ups – 45 seconds

3. Pull ups – 45 seconds

4. Bent over dumbbell row – 45 seconds

5. Mountain climbers – 45 seconds

6. Bench step ups – 45 seconds

7. Dumbbell shoulder press – 45 seconds

8. Burpees – 45 seconds

9. Jumping lunge – 45 seconds

10. Plank – 45 seconds

Ab blast circuit

22 Thursday Jan 2015

Posted by oliver bailey fitness in 6pack, Abworkout

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6pack, abdominals, abs, abworkout, bodybuilding, circuits, circuittraining, core, exercise, Fitness, lean, muscle, obliques, ripped, rippedabs, tone, weightloss, workout

This circuit based workout will engage your entire core and really fatigue your abs and obliques. Spend no longer than 30 seconds on each exercise and then change. Once the circuit has been completed once, take 30 seconds rest and then repeat 4 more times (5 sets).

Hanging leg raises – 30 seconds

Cable pull down crunch – 30 seconds

Sit ups – 30 seconds

Double crunch – 30 seconds

Oblique teapots – 30 seconds

Total body superset workout

06 Tuesday Jan 2015

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back, Chest, exercise, Fitness, gains, hiit, hitworkout, hypertrophy, lean, muscle building, muscle gains, results, ripped, shoulders, superset, workout, workoutoftheday

Dumbbell chest press x Dumbbell shoulder press: