Ive been back training now for aprox 12 weeks since having a complete lay off for 18 months due to illness. In the last 12 weeks I have managed to get down to 12.5% bodyfat from approx 20%. I have lost a stone in weight, had impressive strength gains and increase in muscle mass in this time. Losing fat and gaining muscle was something I had accomplished before getting as low as 6-8% at times but with a much higher impact on my body due to higher volume training while following a harder restricted diet which was let me tell you no FUN AT ALL! This time following a different approach I have found it easier to obtain results, in a shorter time and at lower impact to my body and with a more lenient eating plan. I was completely de-conditioned and in terrible physical shape when I started back but over the weeks I slowly got back to where I was before I took ill and even progressed beyond that stage.

My main training has consisted of 3 full body strength/weight training days and 2-3 conditioning days. The strength days use mainly compound moves with the main foundation moves (e.g. squat, deadlift, bench, military press and rows) all following a reverse pyramid structure. The conditioning days have incorporated mostly high intensity barbell complexes to help burn fat. I used to be a keen runner, running anywhere from 5-6 days a week before my illness, but now I dont miss running at all. The barbell complexes have trimmed the fat quicker and they are much more challenging and fun to do than systematically pounding yourself into the pavement or the treadmill. I have done no cardio at all since returning from illness and last week as part of my course I undertook running challenges for the first time. I completed the sessions with ease holding my own against the others who run a few times a week as part of their program. Only noticeable side effect was sore calves for a few days but otherwise I performed comfortably like i was a regular runner.

My diet? Not really a diet at all I'd say but just more structured in terms of eating times with unprocessed food being the main components of my food intake. I still have the odd take away dinner etc but mostly its lean meats, good carbs, healthy fats and a few clever whey protein recipes in the form of protein cakes and protein truffles to keep me sane. The main difference this time around is i follow a strict eating window, eating all my calories within an 8 hour period. Out with this window I drink only water. I eat from approx 12 noon until 8pm, and nothing after until I break my fast at 12noon the following day. This is intermittent fasting (IF) and it works like nothing else I have tried before. I follow this 5-6 days a week while manipulating carbs and fats over my training days. Heavy lifting days less fats/higher carbs, conditioning days higher fat/lower carbs while protein is retained fairly high through all days.

Starting on monday I am following a 12 week periodisation plan with 3 mesocycle 4 microcycle routine to switch things up and accelerate strength and hypertrophy. I will have 2 clients doing this also although their routines will be modified to suit their goals and abilities. Weekly progress will be posted here with full routines etc for the curious to have a look at. My weight at the moment is 79kg with 12.5% bodyfat.