PDB Coaching

Saturday nights under the lights 🤩

They talk about losing the spark and the exact same happened to me.

Hadn’t trained for the best part of 2/3 weeks before this Monday.

Gritted my teeth and trained legs and that ‘want’ and motivation to train is back stronger than ever

The goal till the end of this year is to pack on as much muscle as possible and keep fat to a minimum till embarking on a cut in January.

We back 😁

The ugly truth about body dysmorphia;

From the very day I started secondary school at age 12 I started worrying about how I looked physically.

From being far too skinny to being too embarrassed to take my top off when it’s warm, I’ve struggled for the past two to three years and it’s had an effect on me more than I let on.

I don’t want to say it’s body dysmorphia exactly as self-diagnosis is never something I’ve been a fan of.

I’ve spent nights looking in the mirror almost in tears and contemplating taking copious amounts of PEDS and thermogeneses despite knowing the implications but the night after I’ve been fine.

I suppose a lot of it comes from seeing everybody else on social media being ripped and full of muscle and it’s incredibly easy to say ‘just ignore it’ or similar but when my occupation is centred around health and fitness and the ‘ideal’ body image for a a PT is to have minimal body fat almost, it’s near impossible.

Of course, what you know definitely helps in my line of work however if me, as I look now, and another lean as f’ck PT are stood next to each other, taking it at face value, anybody without a clue about our backgrounds would choose the latter.

The first photo is of me after a spin class, feeling great, like I was on the path to my best condition yet. The second however, is of me the other day. Perhaps it’s the way my t-shirt is on me, but looking back on that photo made me feel sick.

I know I’m definitely not huge and at first glance I know I’ve put a load of muscle on and changed however my brain won’t accept this and still, wants me to believe that I’m as skinny as I was 4 years ago whilst also feeling that I’m obese. Doesn’t make sense I know.

I know this page was made by me as a way to educate others and to push my online coaching business but this is more of a rant if anything and a way to get a nagging issue off of my chest.

Cheers ✌🏼

Happy bank holiday everyone 😁

Here’s a photo of me after lifting bits of metal after an hour with a pump just to feed my ego, you’re welcome 🤣

No but in all seriousness it made me think about what a pump is and why gym-goers including myself chase the next one after the last.

The pump is, in short, the build up of fluids such as lactic acid and blood into your muscles which in turn causes the cells to swell,therefore making them look bigger.

The boring science wording for it is known as ‘transient hypertrophy’ but that’s far too professional sounding for me 🤣

However, with that being said, you don’t need to acquire a pump after every session and just because you never got one, doesn’t mean it was a poor session.

Sure everybody wants to look bigger and look more aesthetic in the moment but proper muscle growth comes from weeks of consistent training over time.

That’s why we chase after a pump, it makes us look and feel better however temporary it is. After all, who wants the good times to go? 😉

First session back a couple days ago after roughly two weeks felt great.

Kept a fair bit of strength despite doing pish all on my time off so that’s always a positive.

Calories have been altered as has the training plan and posts will be made in the not so distant future detailing both.

This session was the first of the new plan and my bodies definitely feeling it still which can only be a good thing!

The wheels are back in motion!

Long time no see 😅

Been on holiday for the last week down sunny Cornwall to take a break for all things fitness and work related and my god was it needed 🤩

Ate good food, drank beer and spent it with someone who means the most and I don’t regret a single part of it

However, every rose has its thorn and all that stuff so long story short I’m back in the gym, training will kick off again as of Monday so I can use these next three days to get the ball rolling and I’ll update in due course 😁✌🏼

Really wish I was still on holiday but it be like that sometimes!

Long time no see 😅

Been on holiday for the last week down sunny Cornwall to take a break for all things fitness and work related and my god was it needed 🤩

Ate good food, drank beer and spent it with someone who means the most and I don’t regret a single part of it

However, every rose has its thorn and all that stuff so long story short I’m back in the gym, training will kick off again as of Monday so I can use these next three days to get the ball rolling and I’ll update in due course 😁✌🏼

Really wish I was still on holiday but it be like that sometimes!

A staple of meat-free meals….

JACKFRUIT

Not only is jackfruit incredibly low in calories but it can also be served in so many different ways.

For example, tonight’s tea was BBQ jackfruit burgers and these were good, like really good 🤣

The sauces and spices and the texture of the fruit replicates a pulled pork style and when paired with gravy it’s even better.

As usual, the macros are below 🤣

Kcal: 578
Carbs: 106g
Fat: 7g
Protein: 18g

Once again I’d definitely find a way to lower the carbohydrate content and increase the protein but fat content was low yet again so there’s always a positive there. Would definitely make these again!

Yet again another food post from yours truly 🙄🤣

Todays lunch was a vegetarian chilli ‘non’ carne (I know, how original a name!)

This actually turned out much better than I anticipated seeing as I had no kidney beans in the cupboard so I improvised with mixed vegetables

Served with rice this food wasn’t only macro-friendly but tasted real good!

Speaking of, the macros:

Kcal: 587
Carb: 97g
Fat: 9g
Protein: 41g

Very carbohydrate dense due to the rice and the sauce to make the chilli however had I swapped the white rice to cauliflower rice or even Japanese rice if I had any.

Protein was much higher than in my last meal so there’s that and the fat content was much lower too thanks to the copious amounts of vegetables 🤣

Getting the hang of this now I think!

1 week left till I can eat a little more freely 😁

Another dish I made last night for tea, vegetarian stuffed peppers 🌱😁

First ever time making these and they definitely tasted nice, presentation could probably do with a spruce up but this isn’t master chef 🤣

Macros are as follows;

Kcal: 507
C: 83g
F: 12g
P: 18g

Might start taking this food stuff seriously and turn this into a food account 🤔🤣

Little vegetarian stir-fry I quickly made up this evening

Trying to experiment with a few more dishes that fit into my macros whilst on this cut to make it less monotonous 🤣

Don’t think it looks too bad and definitely tastes nice!

Macros are as follows;

Calories: 598
Protein: 21g

Fat: 26g (2.8g saturated)

Carb: 64g

Could definitely decrease the fat content but with less than 3g of saturates I can’t REALLY complain 😁

In the end zone now

2 weeks left of this cut and there’s still work to be done

The next 14 days will be tough but that’s where the results are made

If it doesn’t challenge you, it won’t change you

In the end zone now

2 weeks away from finishing this cut and there’s still work to be done

The next 14 days will be hard but that’s where the results lie

If it doesn’t challenge you, it won’t change you

Macro breakdown for the next 2/3 weeks

Those of you that follow my stories will hopefully know that food has dropped to 1800 calories a day and cardio has increased to try shave off as much fat % as possible.

Training the same however 4 sets has reduced to 3 in line with energy availability and food intake.

Trying my hardest to stick to as little ‘unhealthy’ fat as possible however some is needed to function each day.

Few more weeks, just keep swimming 🥲

The plan of action from the beginning, set out in writing.

Should note I shortened it to a 12 week cut to finish on the 1/08/22 as opposed to going for another 4 weeks.

Calories set out and calculated to aid weight loss and macros calculated carefully to within.

Training plan has been set out as the same as it was before the cut. If it got me to this point, it’ll only help me later on it I keep it the same.

Water measured out to keep me hydrated and maintain body function. Similar as caffeine intake is limited to pre-workout and low calorie energy drinks.

Creatine added too to supplement training and muscle retention amidst fat loss

Macro breakdown at 12.5 weeks out, adjustments made as and when needed.

Protein staying high whilst carbs drop slightly and fat is kept to a minimal compared to before the cut.

Aiming for 3 meals a day made of each macro and a few snacks here and there high in protein.

Aiming for 2k calories but 40 off on this day isn’t terrible.

Trying to improve adherence by not being overly restrictive and allowing myself to go for meals or treats.

Let’s keep moving.

Finally got round to getting a body comp. scan done and the results are expected to be honest.

Definitely later than I would’ve liked but sometimes it’s like that in life.

To say I felt as though I’d put a load of fat on just by looking at photos, I was surprised to see it isn’t as much as expected.

We finally have a baseline (ish) to work with now and track till the end of this cut.

9 weeks to go, we move.

“Change is inevitable, Growth is optional”

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