17/03/2018 – Tightening up my diet…

I’ve been gradually getting my head back on track over the last few weeks. It’s been a tough year, although I am back on track, I still need to make some adjustments. I know I’ve been eating too much and that’s fine. Now it’s time to start casually measuring my daily food intake. I aim for 2250 calories per day for a week and make further adjustments on a weekly basis. I believe I’ll be around 1800 calories a day when I’m dieting hard.

I’m dieting for me to promote myself and help others along. I have some big goals for the distant future and the best way for me to gain followers, friends and clients is to do it myself first. I have a rough goal of around 2 months of consistent strict diet or around 3 months of a slow, relaxed diet. Fortunately it’s a lifestyle for me and I know what I have to do to get there. It shouldn’t be to difficult, depending on how life unfolds during the months of cutting.

I’m slowly getting on top of my social media. It’s very time consuming and quite difficult to keep on top of it all. I’ll do what I can though and over time it will grow.

Welcome to Health and HIT

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Hi! George here, I have decided the time is right to take my interest, passion and lifestyle to the next level. I have set up and redesigned a complete new social media experience to interact, share knowledge, experience and my interests with you. I’m still very early into what I hope to achieve, but as I have already been doing it on my personal account, I’m hoping to continue it and progress on this side as I go along. There’s no better time than the present to start and so here it is. The beginning of an end to WolvosGamer and WolvosWorkouts as far as my health and fitness media goes. Health and HIT are 2 things I associate myself with. I have a developing passion for my health over everything and I am doing that through a clean plant based diet. The other is High Intensity Training, which I have surrounded myself with from the start of my serious journey. These two things combined, are my main focus points in my future journey. My goal now is to interact with people and gradually take on clients that are just as intrigued in changing their mind and body as I am. I understand it will not be easy and that’s fine. Nothing worth having comes easy! Thanks for the support! George #healthandhit #fitness #diet #gym #motivation #goals #aims #transformation #mindset #bodybuilding #crossfit #fit #healthy #food #health #training #weights #motivational

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01/03/2018 – Vegan stories, my life, food cost and goals.

Food cost week 1 – £40.19

Weight gain?

From a macro point of view, Vegan food is higher in fat, carbs and lower in protein. I’m currently trying to drop the body fat. I think it’s harder to drop the body fat with a vegan diet, although I think I’ll be in a better place as I do diet due to my metabolism, carbs and fat being higher. I’ve told myself over the years that if I want to do something and give it 100%, I wont fail. Let’s let time pass and we will see how it’s goes.

Do I feel healthier?

My stomach does. I’m not having cramps, bloating or general upset stomachs. I used to suffer with a bad stomach frequently when I had cheese, beer, onions, pizza, chocolate or general junk food. When I had a clean meat diet, I also felt relatively healthy and I now know that what I was eating back then was not healthy.

Do I have more energy?

Yeah, I think so. Nothing special to get excited over and as I’m not dieting as such, I can’t yet comment on this.

What about mentally?

I feel better mentally, but I’m also in the ‘zone’ and this is obviously a bigger factor than the food itself. Knowing I have a goal and I will reach it at all cost, I’ll just deal with whatever crops up. I am hungry now, but as I’ve just ate, I want to wait an hour before eating again. This gives me time to type up this and pass some time away.

What would I like to say?

I would like to say I feel healthier, stronger, fitter, better skin, mentally happy, more energy and so on. I really want to, but at the moment, I can’t say any of this. I could blag my way, but I just need to be honest. Let me get my body fat down and this will be the telling point.

My aches and pains have gone. My hamstring feels a bit better, my delt feels better and that’s good. Although it is a problem that comes and goes.

Is a vegan diet the best thing ever?

Well no. That’s also down to each individual. I really enjoy it and I will talk about it in the same way as I enjoyed talking about my meat and then my vegetarian diet. I wouldn’t advise anyone to go vegan it if you enjoy meat and are bodybuilding. It sort of isn’t logical and makes it much harder, but if you have your morals or a good reason to go vegan, then do so. You may have some very good benefits from it health wise. Again, if you’re eating processed food then it’s not going to be better than eating a good healthy meat diet. I mean, you can live off chips and crisps as they are vegan, but this isn’t a good healthy diet is it!?

Why are you vegan?

It’s easier for me to say it’s for medical reasons, but it isn’t. I do it completely off my own back, no one else in the house is vegan and I cook meat for them. I’m vegan as I have become more spiritual and I have empathy for the animals and I can see the meat/dairy trade is just about making money at all costs. I don’t feel morally happy to support these trades, even if it does mean I lose muscle ‘gains’ I know I’ll make up for this with my mental gains. I find that whole food is much better than refined food, although meat can be from a good source so this is irrelevant. I enjoy my path and I won’t be swayed by others opinions. My body responds better to vegan food and my stomach feels much more settled. My knowledge on nutrition has been expanded and I enjoy the lifestyle.

What about cutting the calories?

When I was on meat and veg during my cutting phase, I found my energy was low and I felt constantly tired. I have to remember that I was dieting and I was strict with my food intake, obviously I’m going to feel rough, it’s part of the journey and what most people struggle with. I need time to see how my vegan diet works for my cutting phase, as I know protein will be harder to get without the extra carbs and fats. Chicken and veg was boring, but it was also high in protein and low on fat and carbs. Time will tell…

This weeks weigh-in…

I’m the same weight as I was last week. I have a had quite a lazy few days though as the snow is quite bad here. I have done cardio twice a day to try and make myself feel a bit better though. Once the snow clears and spring is here, I’ll be doing much more calorie burning in just general daily activities. I feel tighter at the moment, although it’s too early to judge just now. I’ll come back to this…

Recovery?

My sleep has been excellent the last few nights, I’m tired early (I’m programming myself to sleep early and recover better) I’m getting a good night kip now, without the nightmares and upset.

Conclusion…

I feel healthier, fitter and my aches and pains have gone for now. Perhaps this is down to the better diet I have? When I was on meat I felt good on a strict diet and I also had much more strength than I do now. Again, time will tell… I am happy with my diet and a slight strength decrease is fine, but I will still challenge myself to beat all my previous best lifts!…

I seriously do not doubt myself one bit! If I don’t reach my goals now, it’s time for me to take a step back and concentrate solely on long term general heath. Which Is what I’m trying to do now, but the weight lifting side is something I cannot just stop. As sad as it sounds, its my life! Like football or the pub for some, moving those weights gives me something special!

That was a long blog and gave me chance to speak to myself with a honest open mind. Now I need to put it all into production and make things happen… Let’s do it…!

25/02/2018 – Vegan end of week 1 strict diet

I can start doing these vegan weekly updates now as I have a goal I wish to reach. It’s not really worth putting the time and effort into typing up a blog if I’m just plodding along. Let’s say this is week 3 of a strict vegan ‘meaningful’ diet. From here I will give weekly updates on my weight and I’ll give a very rough idea of my body fat. I need another 4 weeks to just dial it in a bit and change things around to for my goals. Let’s call this the pre focus phase.

This will be my first update on my goals, although I haven’t been taking photos of myself, but I will throw random photos up when I feel good within myself.

Week 1 –

I’m currently at 77.1kg and weigh myself first thing on a Saturday morning with just my pants on. I’m down 1.3kg since last week. This week has been a shambled due to the funeral and not being in my own house for a week, but that’s not an excuse as I only missed 1 meal and that was during the funeral. I never drank of put anything in my body that would sway me from my goals. It’s been an extremely mentally challenging week, but It’s over and I did it. It’s 100% all the way!

I’ve slept for the first time last night and had a good solid 5 hours sleep with just a tiny little nightmare, which is expected. The rest of the year I’ve suffered really bad. Most nights having between 1 and 3 hours sleep. Hopefully this is out the way now within reason and sleep will help me recover and be more focused. (Obviously it helps in all aspects of life, but this is a fitness goal post)

I have all my measurement which I will post in time. At this moment they mean nothing as I don’t have anything to compare them with. My body fat is roughly around 15% at a visual guess. It could be more or less, I just need to keep note of it.

My diet isn’t tasty, it’s purely for function. I’ve had over 2 years with a relaxed diet and now it’s time to knuckle down and see if consistency is key or if meat and supplements are key. The majority of supplements I used, I now have in food. One things I will say though is that supplements are very helpful with recovery and motivation. I’m thinking about introducing creatine back into my diet, I’m just going to push as hard as I can without it for now. If I add some pre workout, creatine, bcaa’s and so on back into my diet, perhaps that would help with my strength. I might go back on them in the near future, I’m just a health freak at the moment and I’m trying to get what I need from vegan food, although that isn’t always possible or sensible, I will stick to it.

Last Monday we had dinner with Dorian, Gal, Dino, Dean and my wife. We went to a restaurant and they didn’t have any vegan deserts, so I didn’t have one at all. They had vegetarian options, but I’m too focused to let a chocolate desert sway me. Granted it was unsociable, but there’s plenty of time to eat deserts and now just isn’t the time.

So that’s it for now. I’ll keep doing my thing and time will show me what I need to add, remove and adjust to get there. I’m striving for 10% body fat and a small strength increase from where I am now. I’ll get there, it’s just time and life…

17/02/2018 – High protein vegan balls

  • Linseed 1tbsp
  • Greens 1 tsp
  • Chia seed 1 tsp
  • Hemp seed 1 tsp
  • Cocoa powder 1 tbs
  • Mixed nuts 40g
  • 1 banana
  • 1 date
  • 2 prune
  • Cocoa bites 10g
  • Vegan protein powder 80g
  • Peanut butter 2 tbsp
  • Roll in flax and chia seed

14/02/2018 – Vegan mashup (meal)

This is a mashup that me and my youngest daughter made. Personally, I will make double the curry mix next time as it was too mild for my liking. These meals are not something for you to go out and make, they are for me to remember and tweak.

Ingredients

  • Coriander 2tbsp
  • Cumin 1tbsp
  • Fennel 1tsp
  • Mustard 1tsp
  • Black pepper 1/2tsp
  • Tumeric 1 tsp
  • Red chilli 1/2 tsp
  • Ginger 1tsp
  • Hemp seed 1 tbsp
  • Quinoa 40g
  • Sweet potato 250g
  • Broccoli 200g
  • Tofu 430g
  • Lentils 50g
  • Pineapple 150g
  • Tomato 325g
  • Half pepper
  • Black bean spaghetti 50g per meal
  • Flax 1tbsp
  • Chia 1 tbsp

https://www.instagram.com/p/BfMK5JlhanA/?taken-by=wolvogamer1

03/02/2018 – Going Vegan…

I’m frequently asked the same question, ‘ where do you get your protein from’, or ‘ what do you eat’?

The information is everywhere! All you need to do is research and spend your time learning. Most of the time I am asked the questions are usually from qualified PT’s wanting advice, which is great! My advice would be to take at least a few months researching and slowly changing your diet to a more plant based diet, as your stomach wont be able to handle a straight diet switch.

Negatives of going Vegan (first week or two)

  • Stomach aches
  • Stomach cramps
  • Stomach gas
  • Constipation
  • Taste of the food can be vile

Once you get over these body changes, it’s all good, from a health benefit, to tasty and exciting food!

The biggest problem I find with a vegan diet is the same problem as the ‘no sugar’, ‘no fat’, ‘high protein’ and so on. Just because you see these marketing advertisements on food and drink products, it doesn’t mean it is any healthier than the natural version of the food. I always ask myself what they have removed and added to be able to claim what they do. Let’s take ‘high protein’ snacks and bars. Just because it is high in protein, doesn’t mean it is heathy or can be absorbed by the body as well as it’s counterpart.

Let’s take a high protein bar. Just because it has 20g of protein doesn’t mean your body will absorb it and use it to repair your muscles. Where as 12g of protein from eggs could be much more beneficial, as the body can absorb it easier as it has a higher biological value.

Lets get back to Vegan food… McDonalds, Ben and Jerry and all matters of other companies have caught on with the trend and have produced products to fit the Vegan range, but is it worth eating processed Vegan food? You can decide on that.

I personally believe a Vegan diet should be made from as much raw plant based food as possible without all the added junk to help make it taste better and to look better etc. A plant based diet should be prepared and cooked from scratch wherever possible. From a health point of view, I think my diet is the best it has ever been. I may have lost a bit of strength and a bit of muscle, but I am more than happy to trade off a bit of my ego for health. I’m sure I’ll get back to where I was before as a Vegan and I wont use any of the supplements or meat. Although Meat and supplements do make it all that bit easier.

Here’s what I had for breakfast today.

  • 40g oats – 147cal
  • Half hand or raisins, cashew, walnut mix – 100cal
  • Half hand walnuts – 200cal
  • Half hand mango – 88cal
  • 2 prunes – 71cal
  • 2 dates – 50cal
  • 25g mixed fruit – 103cal
  • Half avocado – 160cal
  • Tea spoon super greens – 40cal
  • Tea spoon chia seed – 64cal
  • Tea spoon linseed – 124cal
  • Tea spoon organic cocoa nibbles – 125cal
  • Scoop of vegan protein – 130cal
  • Hemp milk – 60cal
  • 1 Banana – 89cal
  • =1552cal approx

What about recovery time?

Just the same as it’s always been to be honest. After a good training session, I usually take the best part of a week to fully recover. It’s between 4-6 days. Legs usually take a week to recover, where my back may take 4 days. Unless I’m fully recovered with my back, I cant train legs properly as I can’t squat. Also if my traps aren’t recovered, I cant train delts right. So, recovery is my main focus. When I still have very tender muscles, it really does injure my strength for the next training session.

I was told in the gym yesterday that you can’t be a bodybuilder if you only train 3 hours a week. They told me I need 6 days a week training. I couldn’t train everyday as I ache, it’s that simple. Train, eat, rest, recover, repeat. Just like the diet, it’s a whole different game being natural. And it’s also less rewarding and more boring being natural. The sport is about being symmetrically big whilst carrying mass and condition. That’s what make it interesting for me to follow.

What about the cost?

It’s not expensive. Certainly not as expensive as buying supplements and meat. I can get most of my fruit and veg for a week at around £20. I will pay more attention to the cost and I’ll update this as I co along. I’ll come back to this…

What about the taste?

I’ll be honest. I enjoy it! Although I get my wife to try some of the food I eat and she can’t stand it. She thinks the Vegan protein is vile, along with all the bars etc. She could adjust, but she simply doesn’t need to or want to.

What about the pump in the gym?

When I had pre workout drinks such as Nox Pump, I really did get a good pump! No I can’t seem to get the last few reps in. I have a good excuse for this at the moment and once we get February out the way, I can hopefully stop grieving and that will help me dig a bit deeper. I don’t have any pre-workouts and I still feel good in the gym and that’s what matters.

What about calories?

I was dieting on 1800 calories a day when I was eating meat and veg, now I am dieting in the excess of 3000 calories. My breakfast most likely contains more calories that what I used to eat in a full day… Actually I’m going to do my homework and figure this out… … … Ok, so I went and did my research and I have had around 1550Kcal for breakfast alone! And yes I am dropping the body fat. I want to eat as much food as possible whilst still dropping the fat. I used to starve myself to drop weight. Let’s see how it plays out… I will adjust my macros as necessary.

I’d love to change my diet around, drop fat and build muscle, can you help me?

Are you a meat eater? Vegetarian? Vegan? Yeah I can help… read through my blog, make notes and if you are still unsure, email me.

Why have I gone down this path?

To gain knowledge and understand different ways the body can work and how nutrition can effect it. To be healthy and fitter. Bodybuilding alone is a very unhealthy sport and I think everyone can agree with that. I think it is very important to add a secondary sport or functional exercises to the standard weight lifting. Walking, jogging, aerobics, yoga, stretching, anything to keep the body and mind healthy too. Granted it’s my opinion, but I think it’s a very important one.

I’m happy doing my own thing and this has been a long time coming.


Right, time to read the February Edition of Flex…