Genesis Zone

So one of the biggest minefields and one of the areas I have been asked for advice on recently is planning a writing out a nutrition program for people. With all the 'bro-science' out there and poor education material available that contradicts just about everything else that you can find, I thought it best to take things right the way back to basics and start from the ground up. All the diets that we see touted out there all come with fancy names; Intermittent Fasting 5:2 Diet Cambridge Herbalife Cambridge Carb Cycling Paleo Atkins I could go on and on but there is far too many to do so, and I really don't care for them either so back to where we are heading with this short piece of a blog. Nutrition works on a very basic equation, of Calories in -vs- Calories out, or Energy Balance as I like to refer to it. In laymans terms should you want to gain weight you need to eat more calories than what you use during the day, this being your TDEE (Total Daily Ener...

Thought I would write a series of pieces on various training methods that I have employed over the years and also those that I have put into clients programs. I never ever give a client a training program that I haven't tried and tested myself as I want to know exactly how it will make you feel and the pro's and con's of them, both mentally and physically. To start with I thought I would write about one of my favourite training techniques - Daily Undulating Periodisation or DUP for short. Now it sounds very technical DUP just by the name alone, when the reality is its anything but complicated. To simplify it further lets break it down into easier to understand pieces; Daily - We are literally talking about days, see it's not rocket science so far is it... Undulating - A word some may or may not of heard of before but undulating means a flowing motion, up and down in a wave like pattern. Now if we refer that back to training it means reps and sets progressing in...

We've all heard about them, we've all read about them and I damn well guarantee that a large proportion of the people reading this has either tried one themselves or have a family member or friend that has. The 'fitness' market is saturated with them, Herbalife, Juice Plus, Forever Living, Clean 9, the list goes on and on and on. Before I go too far into my rant and rave about them and the cold hard facts, let's go to our good friend Google and look at the definition of what a 'fad diet' is - So they promise quick weight loss, through an unhealthy and unbalanced diet. They are targeted at people who do NOT want to exercise, and in actuality the weight that people lose is more often water weight, rather than fat loss. They sound amazing! Where do I sign up?! In these articles and blog pieces I am writing, unlike some I will not try and baffle you all with science and massage my ego, these are designed for every day folk to understand and hopef...

As a qualified PT and someone with multi sport experience that goes back 25 years since I was old enough to run, or kick a ball or catch one I like to think I have a good understanding of most training systems, and ways and means of getting people to their desired goals.  Whether that be weight loss? Well we would look at energy balance, or I would. To lose weight you need to be in a caloric deficit, now dependent on the clients health and situation would I put them in a caloric deficit via less food or would I look at energy output, i.e. What we do in the gym, to create that deficit? Weight gain / muscle gain - Now we are looking at caloric surplus plus training methods. Some stimuli (exercises) work for some due to their biomechanics, some don't. Some people respond to higher rep ranges, some respond better to lower rep ranges. Then when you get to the nutritional side of things, for me I can gain eating at 5% surplus of my maintenance cals due to my training style, and also the ...

So, here I want to discuss what I believe is optimal, but I'm not going to provide all my reasoning here, just explaining what I believe is optimal. High Training Frequency - This is optimal, I used to be of the opinion that if your on cycle, due to protein synthesis you don't need to keep training frequency as high. Here's where the problems can arise. Frequency of a lift is important, more practice of a movement, the more efficient you become, simple. Eventually this will cause issues, your only going to be able to repeat a movement daily for so long. For example 3 sets daily is a lot more management then 21 sets in 1 day. Long term though, you'll run into the constraint of injuries due to movement repetition. Also, you should never go below a frequency of twice per week. Training of a muscle more frequently will provide benefits, such as increased satellite cell profileration, muscular swelling (remain pumped looking constantly). So training each lift twice per w...

Back Day 1 All exercises are rest paused, no supersets today, 3 rest pause sets , 10 deep breaths, 2 overall sets per exercise. Up weight if you hit targets. Zbar Row 8-5-3 Single arm dumbbell row 8-5-3 Narrow seated row 8-5-3 Mid back machine row 8-5-3 Lat pull down 12-8-5 Assisted chin 12-8-5 Lat pull down 12-8-5 Assisted chin 12-8-5 Straight arm pullover on the cable 12-8-5 + CHEST Chest seated press 8-5-3 Seated Cable Flies 12-8-5 LAT STRETCH Machine Shrug 12-8-5 www.genesis-ugl. com www.genesis-board.com

(8am) Meal 1 - 2 whole eggs, 150g lean beef/sirloin (10% fat content), 8g extra virgin olive oil, 15g protein from whey (11am) Meal 2 - 200g salmon, 120g white fish, 70g avocado (1.30am) Meal 3 - 300g chicken/turkey, 150g sweet potato, 30g mozzarella cheese, 1 apple (4pm) Meal 4 - 60g protein from whey, 65g gluten free oats, 100g strawberries, 10g dark chocolate (7pm) Meal 5 - 300g chicken/turkey, 60g rice/couscous, 5g coconut oil (10pm) Pre bed - 60g protein from whey, 70g nut butter Each shake with 250ml Semi Milk www.genesis-ugl.com www.genesis-board.com