Personal Training!

Sup guys! I've moved back to Birmingham and I'm now personal training at 24/7 Fitness gym in Bearwood! I charge £25 per 1 hour session, £100 for 5 1 hour sessions, making them £20 each or £180 for 10 1 hour sessions, making them £18 each! I offer great nutritional and training advice from being level 3 qualified as a personal trainer and having studied a Sports & exercise science BSc at University. For those who don't wish to have personal training sessions but would like advice on their diet or training splits, I write both training programs and diet plans for £15 each to cater to whatever the clients fitness goal. Whether that be to lose weight, gain lean muscle, tone, lose fat off the stomach/thighs and much more! If I can be of service to you don't hesitate to contact me!

Aaron Daley...Professional fat burner.

Email : AaronDaleyFitness@hotmail.com

Twitter - @A_DaleyFitness

Facebook.com/AaronDaleyFitness

Instagram - @aarondaleyfitness

1st place!

I am the under 80kg first timers winner (The lightest on stage ;0)) and received a trophy for the best posing routine! It was an amazing day that I'll never forget. All those hours spent training paid off and even though I've always thrown the phrase around "Hard work pays off", I now have personal experience to back it up! I'd like to thank everyone who supported me and came to support me on the day. Bodybuilding is a very selfish sport which is a 24-7 all year round commitment. All my moaning to friends and family, especially my girlfriend who had to put up with my foul moods all the time. Somehow she found it in her to support me all the way and stick with me until I won! I hope she's ready to do it all again! No carbs is a dangerous path to take! I don't ever wish to return but once I began re-feeding correctly, it worked.

Future Physiques First Timers Winner 2013
Future Physiques Best Posing routine 2013

1st place!!

Me and old gym partner Anna!
Well done to her coming 1st in the Ladies class!

My on stage weight was 73.8kg which was a shock to me because 1 week out I was 76kg stressing that I still wasn't as hard/dry looking as I was at the BodyPower Expo. However, everything seems to have happened in the final week of my prep! This was when I increased my water to 9 litres per day, began taking dandelion root extract and started doing A.m HIIT Cardio & Abs then P.m Weight training & 2nd HIIT Cardio. I've now found what works for me and shall be following this for my next competition! The main judge Lee Kemp ("Pocket Rocket" He tagged me) gave me many compliments when I saw him at the end of the show. He told me I have the whole package, great symmetry, and that I had world champ potential! I was speechless when he said that to me!! My girl just so happened to walk over right at that moment too so in my head I was like "Sweet" **One eye brow raised**. He's invited me to compete in the UKDFBA novice class September 29th. The United Kingdom Drug Free Bodybuilding Association is right up my street!

If I begin dieting again July 14th until the show on September 29th, that gives me 11 weeks to get myself in better condition than I was when on Sunday. I know It's possible because if you remember I had that week off after the BodyPower Expo leaving me with only 6 weeks to pull it back and get in on stage condition. I managed to do it but I know my physique was nowhere near as tight/dry as I would have preferred. Anyway, I won and I'm happy about that! This time I'm taking that much needed week off again eating whatever and whenever I like! So yeah, dieting begins again on July 14th with a whole 11 weeks to get the most shredded I've ever been, and knowing what I know now, how my body reacts to what cardio/intensity and diet regime I reckon I can get down to 70kg on stage weight. Also it's best I start dieting soon because I might be working with my gym at the BodyPower Beach Party on August 3rd. I've been told by my gym owner there's no chance of that happening if I carry on eating rubbish! Suppose I better stop having chocolate cheesecake for breakfast.


Pictures from the competition of me on stage and hopefully footage of my posing routine coming soon!


Twitter - @A_DaleyFitness
Facebook.com/AaronDaleyFitness
Instagram - @aarondaleyfitness

Bodybuilding competition diet plan 1 week out!

Forgive my delay on the updates of what's been going on folks! It's been a stressful past couple of weeks. I can honestly say I've never been so depressed in my life; the reason? I miss food. Simple as that. On top of that, I've been trying to achieve a more grainy/dry/hard physique than when I competed at the BodyPower Expo and It just hasn't happened. I've been 0g carbs for the past two weeks! I put my body in a place it's never been before. I believe I would have gained much better results from it had I implemented carb re-feeds more often. Also, that week after the Expo that I ate everything in my path remember? Yeah, that bit me in the ass. There's only 7 weeks between my last competition and this one on Sunday 7th. I had 1 week off which gave me only 6 weeks to not only try and pull it back, but improve on my condition. I've learnt the hard way that it's just not possible to rush the body into such conditions when macro-nutrients fluctuate so harshly. You have to coax it over a long period of time. The only way I would have been in better shape for my competition this Sunday is if I hadn't taken that much needed week off my diet after my last competition; (11 weeks dieting) and continued to diet through until now (7 weeks dieting). 18 weeks dieting straight? I can promise you now that was never happening! So no regrets, just a learning curve.

So what have I been eating this past couple of weeks? Nothing exciting.

Diet Plan

• Meal 1 – 8am | 4 Fried eggs (Whole) |

Calories = 284kcals Carbohydrates = 0g Protein = 24g Fat = 20g

• 1 Tablespoon Udo’s oil

Calories = 135kcals Carbohydrates = 0g Protein = 0g Fat 29g

• Fusion Whey Protein (with water)

Calories = 150kcal Carbohydrates = 0g Protein = 33g Fat 0g

• Meal 2 – 10am |100g Salmon & 100g Broccoli |

Calories = 191kcals Carbohydrates = 1g Protein = 25g Fat 9g

• Meal 3 – 12.30pm |130g Tuna & 100g Broccoli |

Calories = 145kcals Carbohydrates = 1g Protein = 33g Fat = 1g

• Meal 4 – 3pm Pre Workout |150g Chicken breast & 100g Broccoli |

Calories = 203kcals Carbohydrates = 1g Protein = 41g Fat = 1g

• Meal 5 – 6.30pm Post Workout | 150g Chicken Breast & 100g Broccoli |

Calories = 203kcals Carbohydrates = 1g Protein = 41g Fat = 1g

• Fusion Whey Protein (with water)

Calories = 150kcal Carbohydrates = 0g Protein = 33g Fat 0g

• 1 Tablespoon Udo’s oil

Calories = 135kcals Carbohydrates = 0g Protein = 0g Fat 29g

• Meal 6 – 9pm | Scrambled egg |

Ingredients – 8 eggs (6 Whites, 2 whole)

Calories = 238kcals Carbohydrates = 0g Protein = 36g Fat = 10g

Total Calories – 1834kcals

Total Carbohydrates – 4g

Total Protein – 266g

Total Fat – 100g

I'm back on multivitamins, also now taking dandelion root to help flush water out and dry me out. I swapped my amazing PhD Whey Bars for a friends Grenade fat burners. I really didn't want to let them go but this was for the best because to be honest they weren't helping my calorie intake after having 1 or 4. I take 2 Grenade fat burners before fasted cardio at 6.30am and 2 before weight training at 4pm. I've definitely felt a difference when working out. Much more energy for both cardio and weight training so happy about that. I have to be careful with products containing caffeine because I'm quite sensitive to it. There's 225mg in each serving which is more than enough for me personally. I struggled to get back to sleep after a toilet break last night though, side effects? Possibly. I'll only be taking them once more anyway.

Grenade Thermogenic Fat burners
& Dandelion extract

My training splits have been A.m HIIT Cardio, Abs. P.m Weight training HIIT Cardio. Never done so much cardio in my life. I had to change my training splits so that I don't weight train 3 days leading up to the competition, I've had less rest and feel so drained. Just Arms and cardio this afternoon and 1 final cardio tomorrow morning then I can rest up for the big day!

Monday 24th - A.m H.I.I.T Cardio, Abs. P.m Legs H.I.I.T Cardio
Tuesday 25th - A.m H.I.I.T Cardio, Abs. P.m Shoulders H.I.I.T Cardio
Wednesday 26th - A.m H.I.I.T Cardio, Abs. P.m Back & Biceps H.I.I.T Cardio
Thursday 27th - A.m H.I.I.T Cardio, Abs. P.m Chest & Triceps H.I.I.T Cardio
Friday 28th - Day off
Saturday 29th - A.m H.I.I.T Cardio, Abs. P.m Legs H.I.I.T Cardio
Sunday 30th - A.m H.I.I.T Cardio, Abs. P.m Chest H.I.I.T Cardio
Monday 1st - A.m H.I.I.T Cardio, Abs. P.m Back H.I.I.T Cardio
Tuesday 2nd - A.m H.I.I.T Cardio, Abs. P.m Shoulders H.I.I.T Cardio
Wednesday 3rd - A.m H.I.I.T Cardio, Abs. P.m Arms H.I.I.T Cardio
Thursday 4th - A.m H.I.I.T Cardio. Carb up (300g)
Friday 5th - Day off. Carb up (300g)
Saturday 6th - Day off. Carb down (200g)
Sunday 7th - Competition!

My diet will change again on Thursday and Friday when I carb up, then drop my carbs a little on Saturday. All diet choices now are critical and I cant afford any mistakes. If I have too much carbs I'll look too soft at the competition; too little carbs I'll look flat. I'm literally taking each day by day and letting the mirror make the decisions for me.

From Monday 1st I increased my water intake from 7 litres to 9 litres of tap water per day and have been having salt with each meal. As you can imagine, I now live in my bathroom. This is to ensure my body is flushing out everything I don't need. On Thursday I'll stop having salt with my meals and switch from tap water to bottled. 9 litres of bottled water Thursday, Friday & Saturday. at 7pm on Saturday evening I'll only sip water until the competition. During this time my body will continue to flush out water as though I was taking on the 9 litres of course this isn't the case so I'll temporarily consciously dehydrate myself to dry out and make my skin even thinner making me look even more shredded on stage.

Posing practice! Side chest pose in the symmetry round

Posing practice! Front latt spread, a new favourite of mine

Twitter - @A_DaleyFitness
Facebook.com/AaronDaleyFitness
Instagram - @aarondaleyfitness

My Workout plan + Training splits!

It's been a very long time since I shared my training splits with you guys. The majority of my posts have all been diet/supplement orientated; not a bad thing at all but I think it's about time I revealed again exactly what I do for 90 minutes 5 days a week, and more importantly why. All of the training principles I follow are backed up through science and past research that I've taken the time to learn myself, also with the combination taking on others's opinions and from there slowly figuring out what works best for me. Of course completing a Sports Exercise Science degree helped too! So you see this stereotype of gym meat head who has an IQ of 3?... Don't even go there.

Monday:- 
A.m
H.I.I.T Spinning bike
P.m
Legs
Squats 3x10
Leg Extensions 3x15
Laying Leg Curls 3x8-12
Smith Machine Lunges 3x8-12
Single leg curls 3x20

Tuesday:-
A.m
L.I.S.S Stairmaster
P.m
Shoulders
Dumbbell shoulder press
Superset with
Dumbbell lateral raises 3x8-12
Single Arm Cable Laterals 3x8-12
Dumbbell rear raises Dropset
Rear delt fly 3x8-12

Wednesday:-
A.m
H.I.I.T Spinning bike
P.m
Back
Weighted chin ups 3x8-12
T-Bar row 3x8-12
Seated row Dropset
Latt Pull down 3x8-12
Abs

Thursday:-
A.m
L.I.S.S Stairmaster
P.m
Chest & Calves
Incline Dumbbell Fly
Superset with
Incline Dumbbell press 3x8-12
Chest press machine Dropset
Machine Fly 3x8-12
Seated calf press Dropset x2
Standing calf press Dropset x2

Friday:-
A.m
H.I.I.T Spinning bike
P.m
Biceps & Triceps
Cable straight bar push down 3x8-12
Tricep extension machine 3x8-12
Weighted Dips 3x8-12
Hammer curls 3x8-12
Barbell curls 3x10
Concentration curls3x8-12

Saturday:-
Rest day

Sunday:-
Rest day

H.I.I.T Cardio = High Intensity Interval Training
L.I.S.S Cardio = Low Intensity Steady State

My cardio is something I'm still trying to figure out what works best for me, the amount of times I've altered the type and frequency is ridiculous. I believe it's because if I don't see results by the end of that week I get frustrated, throw my dumbbells out the gym and come up with a new cardio split for the following week; pathetic I know. I WILL be doing this cardio split for the next two weeks and be patient like a good boy.

Most favoured techniques which work for me

1. Drop Sets
2. Negative Reps
3. Supersets

Drop sets:- This is a technique which allows your muscles to continue working even after you've failed on that exercise. All you do is lower the weight and continue with the exercise. I begin with a weight that I'll fail between 8-10 reps, rep out until failure, lower the weight, rep out until failure again then lower the weight and rep out until failure one final time. "Triple Dropsets" possibly the most intense technique of them all!

Negative Reps:- Two parts to an exercise, when you lift the weight and contract the muscle (concentric/positive) and when you lower it returning to the starting position stretching the muscle (eccentric/negative). This is beneficial for tendon strength alongside muscular. I'll cheat the weight up as fast as possible concentrically (0.5 seconds), then lower it as slow as I can (3 seconds)

Your muscles can lower a weight under control that they couldn't lift in the first place so negatives are always very heavy!

Supersets:- Two exercises performed back to back without stopping. People use supersets for opposite muscles for example a barbell bicep curl into a tricep extension. However I always like to keep my supersets based on the same muscle group for example a dumbbell shoulder press into alternating dumbbell front raises, 8-12 reps on each exercise within the superset. If I really want to turn it up I'll perform a Tri-set. 3 exercises back to back all based on the same muscle. For example a dumbbell shoulder press into alternating dumbbell front raises into rear delt dumbbell raises. 

Abs:-

I've always trained abs with the same principle, high reps, high volume, high intensity. I believe the best way to achieve this is from performing circuits. I randomly pick one upper abs exercise, 1 oblique exercise and one lower abs exercise 20-30 reps each, no rest between. For example: 

1. Cable crunches 20-30 reps
2. Russian twists with 10kg medicine ball 20-30 reps
3. Hanging knee raises 20-30 reps

Perform all 3 exercises with no rest in between until final exercise is complete. That makes one circuit, rest for 2 minutes then repeat two more times. The difficulty can easily be altered if you wish to try this yourself. Just lower the reps, maybe 10-15? Give yourself more resting time between each circuit, I'd say exercise but you really want to try and keep the intensity high. Also if those exercises are too difficult, chose your own that work the same area.

My rule of the thumb, always increase weight. (With reference to health and safety of course) literally anything I can do to present my body with a new stimulus to instigate change, I'm doing it. 

My rep rage is 8-12. Ideally I'd pick a weight which I fail around the 9th rep. However 8-12 reps is the hypertrophy range so as long as I choose a weight which I'm failing within that range, I'm still hitting my target. Nevertheless like I said, ideally I'd fail on the 9th rep, and just to make sure I know I'm pushing myself to the max, anytime I can get more than 8 reps out, I increase the weight. This is a great way of pushing myself to absolute failure and knowing I'm giving it all I've got. I once read "muscle only knows failure". You train by that analogy, I guarantee you see change.

I alter my training splits approximately once a month, never letting my body become accustom to them. I used to be the complete opposite, I had my splits, stubborn as hell and you couldn't pay me to put even the smallest variation in my training. That's the quickest way to get yourself a one way ticket to a plateau and from personal experience you won't enjoy your stay. I'm glad I learnt my lesson. Now if I see a training program I like the look of and see where I could benefit from it (Y3T, DTP & FST7) I'm not afraid to give it a go! Also in my next off-season I'm going to periodize my training into 3 week cycles. Strength week (3-5 reps each exercise), Hypertrophy/Endurance week (8-20 reps each exercise) and a recovery week (10-20 reps each exercise) where I'll train upper body and lower body on two separate days.

Last thing, this training split is what I've been following for the past week and will continue to for the reminder of my competition prep. As I mentioned earlier my splits change quite regularly so by the time I'm off-season they'll look nothing like they do now. However if I were to change this training split to an off-season one, all I'd do is reduce abs to twice a week and take out all the cardio. My reason? Simple; I hate cardio.

Twitter - @A_DaleyFitness

Facebook.com/AaronDaleyFitness

Instagram - aarondaleyfitness

Bodybuilding competition diet plan 4 weeks out!

I've decided I'm not going to step on the scales again for at least 1 week. It'll make a change from what seems like everyday. I'm fussing too much about what it's is telling me and it's throwing me off. I've dropped my carbs again, 200g of sweet potato out which is a decrease of 56g Carbs. Getting to those (for me personally) really low level carbs now, as I plan on losing more body fat then I did in my first competition, I've dropped my carbs lower earlier this time round and will see how it goes from here.

Diet Plan

• Meal 1 – 7am | 50g Oats (with water) |

Calories = 178kcals Carbohydrates = 30g Protein = 5g Fat = 4g

• 1 Tablespoon Udo’s oil

Calories = 135kcals Carbohydrates = 0g Protein = 0g Fat 29g

• Super Sport Cellucor Protein Shake (with water)

Calories = 130kcal Carbohydrates = 4g Protein = 30g Fat 0g

• Meal 2 – 10am |100g Salmon & 200g Broccoli |

Calories = 220kcals Carbohydrates = 2g Protein = 28g Fat 10g

• Meal 3 – 12.30pm |130g Tuna & 200g Broccoli |

Calories = 198kcals Carbohydrates = 2g Protein = 36g Fat = 2g

• Meal 4 – 3pm Pre Workout |150g Chicken breast & 100g Sweet Potato |

Calories = 302kcals Carbohydrates = 28g Protein = 38g Fat = 0g

• Meal 5 – 6.30pm Post Workout | 150g Chicken Breast & 100g Sweet Potato |

Calories = 302kcals Carbohydrates = 28g Protein = 38g Fat = 0g

• Super Sport Cellucor Protein Shake (with water)

Calories = 130kcal Carbohydrates = 4g Protein = 30g Fat 0g

• 1 Tablespoon Udo’s oil

Calories = 135kcals Carbohydrates = 0g Protein = 0g Fat 29g

• Meal 6 – 9pm | Egg & Onion Omelette |

Ingredients – 8 eggs (4 Whites, 4 whole), Half a red onion.

Calories = 414kcals Carbohydrates = 7g Protein = 41g Fat = 23g

Total Calories – 2144kcals

Total Carbohydrates – 105g

Total Protein – 246g

Total Fat – 97g


This week I've decided to make some changes. First of all, I'm going back to what worked for me before in terms of the time I do cardio and weight train. I'll be doing morning cardio before breakfast again and weight training in the evening. It was the most strenuous and for me personally the least energy efficient way of training but It worked, so I'm thinking I should just man up and accept it! Also knowing I had weight training later in the day encouraged me to stick to my diet whereas recently when I've been getting weight training and cardio out the way by 10am, come 3/4pm I've felt more inclined to mess around primarily due to boredom. Spreading both out seems the better option.

Here's my training splits

Monday A.m HIIT P.m Quads & Hamstrings
Tuesday A.m LISS P.m Shoulders Abs
Wednesday A.m HIIT P.m Back Abs
Thursday A.m LISS P.m Chest Abs
Friday A.m HIIT P.m Biceps & Triceps
Saturday Rest day
Sunday Rest day

For those who don't know, HIIT Cardio = High intensity interval training. LISS Cardio = Low intensity steady state. My HIIT will either be at the gym on the bike 12-15 sprints. 90 second steady, 30 second sprint. Or sprints on a flat road (sometimes on a hill), 12-15 100m sprints, walk back and repeat. My LISS will be at the gym on the StairMaster 30 minutes fat burning program. Try it, hell.

As for my diet, now my daily carbohydrate intake is relatively low, I'm going to have a carb re-feed day on Saturdays. When dieting, carb re-feed days are crucial. This will prevent my metabolism from slowing down and becoming stagnant, which is what's expected when on a low carb diet. It will also restore the glycogen levels in my muscles which is what they need for that energy boost to upkeep a high intensity when weight training. To ensure I'm still at a caloric deficit on my re-feed day I'll drop my fats right down to compensate.

Low carb day Macronutrients
Total Carbohydrates - 105g
Total Protein - 246g
Total Fat - 97g

High carb day Macronutrients
Total Carbohydrates - 219g
Total Protein - 246g
Total Fat - 20g

That extra 114g of carbs will come from increasing my sweet potato intake to 300g and increasing my oats to 100g. This will only be on the Saturday, then back to 105g every other day of the week. A bit more to read in this post this week hope you don't mind, thought I'd give a little more detail!




Twitter - @A_DaleyFitness
Facebook.com/AaronDaleyFitness
Instagram - @aarondaleyfitness

My blog is 1 year old today!

I've now been writing posts for my fitness blog for 1 year today! I just wanted to thank those of you who have taken the time to continue to read and follow them so closely. The feedback I've received has been amazing and I'm very grateful. I'm still open ears to any ideas that could make it even better, if anyone has any let me know!

It actually feels like yesterday that I was writing "Where it all began...". Nearer that time I wasn't sure exactly how much life something like this would have but since that first post I've had so much to write about and share, just unfortunately not had the time due to being in the final year of University. Thankfully I've passed and now that's out the way, I can focus even more on sculpting my physique into...a descendant of Poseidon himself. Props to those of you who knew I was going to say that. But seriously, this past year has been a really good one which I'm so very thankful about! Biggest highlight is what many of you know, coming 2nd in the Physique of the week competition at the Body Power Expo on the 19th of May. God knew what he was doing when he gave me 2nd place, I'm now more motivated to work harder than ever. Strangely, more so in Men's Physique and Muscle model categories rather than Bodybuilding. Apparently I'm not ugly enough to be a Bodybuilder...Totally took it as a compliment at the time then realized it wasn't so much.
Anyway! I've thrown a little timeline together which is something I've never done before, I've seen all of the pics but not all together like this. I hope you enjoy them as much as I did :0)

28/06/06
14 years old.
Attempting an all muscular!

02/07/06
14 years old.
Thinking my arms were amazing!

11/05/09
17 years old .
At college!

11/03/10
18 years old.
At uni!

26/04/11
19 years old.
In Portugal. 

12/11/11
20 years old.
Saying hello to my obliques!

31/05/12
20 years old.
My body beginning to create
the shape I was looking for. 

17/06/12
20 years old.
My first attempt
 to cut body fat %.

29/10/12
21 years old.
First proper Off-season bulk.

02/03/13
21 years old
8 month Off-season bulk.

16/04/13
21 years old.
Mid way through 11 week diet.

30/04/13
21 years old.
3 weeks out from my
first ever competition

10/05/13
21 years old.
1 week out from
my first ever competiton

18/05/13
21 years old.
2nd place at my first ever competition!

7 years of progress in total! I used to send that first pic to girls over Msn o_0 If you could explain to me what I was thinking I'm all ears because I honestly have no clue! Hopefully I can progress even further and start winning competitions! UKBFF qualifiers this October will be my first major Men's Physique competition. Wish me luck!!




Twitter - @A_DaleyFitness
Facebook.com/AaronDaleyFitness
Instagram - @aarondaleyfitness

Bodybuilding competition diet plan 5 weeks out!

I'm far too impatient with the weight loss process. If only it would fall off me as fast as it jumped on during that epic week off! I need to sit back, breathe and let the effects of my diet and training regime take place. I've started weight training in the mornings now and I can actually feel the difference in energy I have from training basically as soon as I've woken up as opposed to what I'm used to which is doing whatever throughout the day then training at 4pm which is what I've always done. I've purchased a new isolate whey protein & Udo's oil. This is what my diet has been since Monday 3rd.

Diet Plan

• Meal 1 – 7am Pre Workout | 50g Oats (with water) | 

Calories = 178kcals Carbohydrates = 30g Protein = 5g Fat = 4g

• 1 Tablespoon Udo's oil

Calories = 135kcals Carbohydrates = 0g Protein = 0g Fat = 29g

• USN Pure Protein IGF-1 (with water)

Calories = 203kcals Carbohydrates = 2g Protein = 40g Fat = 3g

• Meal 2 – 10am Post Workout | 100g Salmon & 100g Sweet Potato |

Calories = 290kcals Carbohydrates = 28g Protein = 24g Fat = 8g

• USN Pure Protein IGF-1 (with water)

Calories = 203kcals Carbohydrates = 2g Protein = 40g Fat = 3g

• Meal 3 – 1pm | 150g Chicken breast & 100g Sweet Potato |

Calories = 302kcals Carbohydrates = 28g Protein = 37g Fat = 4g

• Meal 4 – 4pm | 130g Tuna & 100g Sweet Potato |

Calories = 268kcals Carbohydrates = 28g Protein = 30g Fat = 0g

• Meal 5 – 6.30pm | 150g Chicken breast & 100g Sweet Potato |

Calories = 302kcals Carbohydrates = 28g Protein = 37g Fat = 4g

·         

• Meal 6 – 9pm | Egg & Onion Omelette |

Ingredients – 8 eggs (4 Whites, 4 whole), Half a red onion.

Calories = 414kcals Carbohydrates = 7g Protein = 41g Fat = 23g

Total Calories - 2295kcals

Total Carbohydrates - 153g  

Total Protein - 254g 

Total Fat - 78g 

I took out 100g of sweet potato from meals 3,4,5 & 6. 400g total. Bringing my carbohydrate intake down by 112g. Possibly too much a rapid decrease because I'm starving and cheating with PhD diet whey bars which are costing me 181kcals each (Protein 25g Carbs 14g Fat 4.7g). I keep telling myself 1 or 4 won't hurt. On the contrary Aaron, yes they will. This foolishness stops today...I'll just say though the chocolate cookie flavour is angelic and I've only got 3 left in the box...of 12...which I opened on Monday.

Cellucor Whey Isolate Protein
1 scoop 130kcals, Protein 30g
Carbohydrates 4g, Fat 0g.
Udo's Oil
1 Tablespoon 135kcals, Protein 0g
Carbohydrates 0g, Fat 29g.

I haven't included the Cellucor whey isolate protein into my diet plan because I've not started taking it yet, I might start on Monday 10th. Just depends when my USN Pure Protein runs out. As for the Udo's oil, apparently the best source of essential fatty acids omega 3,6 & 9s out there. Without getting into too much science because there's a lot; these fatty acids are good fats the body needs. (Monounsaturated & Polyunsaturated fats) the more of those I consume in my diet, the more bad fats (Saturated) my body will get rid off. It doesn't taste very nice but just a good sign it's doing something right I guess! When I drop my Carbs again on Monday 10th I'll add another tablespoon of Udo's oil to increase my fats further and compensate for some of the calories lost just to make sure I'm not calorie deficient.


Twitter - @A_DaleyFitness
Facebook.com/AaronDaleyFitness
Instagram - aarondaleyfitness

Future Physiques Bodybuilding Competition!

It's been 1 week since my first competition on stage and I've literally eaten everything in sight. chocolate cheesecake, double dozen krispy kreme donuts, chicken chorizo & cheese pasta bakes, Mass gaining protein shakes with full fat milk & added 100g Oats (1000 calories minimum), Hobnobs, Chocolate digestives, chocolate malted milks, Galaxy cookie crumble. You get the point, in fact no you don't. Flapjacks, cadbury dairy milk, chocolate fudge brownie pieces with vanilla ice cream and finally, Jalfrezi. I think that's it. Now I'm fat. My abs disappeared by Wednesday; I knew what I was doing but I missed naughty food so much I really couldn't care less! My next competition is in just under 6 weeks, now my diet is back and because it's bodybuilding, I need to be more shredded than I was at the BodyPower Expo. It's game time!

Sunday 7th of July is the date of the competition and I'll be in the junior category (21 and under) I still need to put together my 1 minute posing routine! Also figure out what to go for during the pose down. A pose down is a short time on stage when all body builders carry out the poses they feel their biggest strengths to give them an aesthetic preference over their competition to win the judges vote.

As for my diet, my macro nutrients will be around the same as they were when I was 6 week's out of my 1st competition. Only difference is my protein will suffer a little this time round purely because of finances! :( To be fair though, I should be having 30g per meal, I eat 6 times per day which is 180g of Protein, I'll be having approx 250g up to the competition so I should be cool! Here's what my diet plan looks like for this week!

Diet Plan

• Meal 1 – 7am | 50g Oats (with water) |

Calories = 178kcals Carbohydrates = 30g Protein = 5g Fat = 4g

• USN Pure Protein IGF-1 (with water)

Calories = 203kcals Carbohydrates = 2g Protein = 40g Fat = 3g

• Meal 2 – 9am | Egg & Onion Omelette |

Ingredients – 8 eggs (4 Whites, 4 whole), Half a red onion.

Calories = 414kcals Carbohydrates = 7g Protein = 41g Fat = 23g

• Meal 3 – 12pm | 150g Chicken breast & 200g Sweet Potato |

Calories = 430kcals Carbohydrates = 56g Protein = 37g Fat = 4g

• Meal 4 – 2.30pm Pre Workout | 130g Tuna & 200g Sweet Potato |

Calories = 396kcals Carbohydrates = 56g Protein = 30g Fat = 0g

• Meal 5 – 6pm Post Workout | 150g Chicken breast & 200g Sweet Potato |

Calories = 430kcals Carbohydrates = 56g Protein = 37g Fat = 4g

• USN Pure Protein IGF-1 (with water)

Calories = 203kcals Carbohydrates = 2g Protein = 40g Fat = 3g

• Meal 6 – 9pm | 100g Salmon & 200g Sweet Potato |

Calories = 418kcals Carbohydrates = 56g Protein = 24g Fat = 8g

Total Calories – 2672kcals

Total Carbohydrates - 265g 

Total Protein - 254g 

Total Fat - 49g

Here I have 7% body fat. I need to get down to approx 4%.
Vascularity will be out of this world! I'm going to be dry
and shredded as hell! I'll be sure to take pics ;0)

Twitter - @A_DaleyFitness

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Top 25 on Saturday, 2nd place on Sunday!

Best weekend of my life! Everything went to plan. Working with Phil Heath, Dana Linn Bailey & Kris Gethin. Meeting Flex Wheeler, Flex Lewis, Ulisses Jr & Diego Sebastien. Catching up with Rob Riches, Tony Pang, Roger Snipes and Nigel St Lewis! 

As many of you know I competed for the first time ever in the Physique of the Week competition on both the Saturday & Sunday. 250 competitors took to the stage over the course of Saturday awaiting a call back into the top 25 finalists which I made! However I don't think I expressed enough personality to make the top 3, also the top 3 were in amazing shape so I took that one on the chin and called it a day. However, that evening I got into bed and told myself "Sunday, I WILL make the top 3" I got on the stage, showed way more personality, had much more fun, played with the crowd, and made sure I was smiling from ear to ear whenever I was within 50m radius of the stage! I got 2nd place! Really happy with the result and made sure to congratulate 1st place winner Daniel Joseph. He competed on the Saturday and came 2nd so when I saw that I made the top 3 with him on the Sunday I knew he would win it, which makes sense! Next year I'll enter both days again and I have promised myself and I'm promising you, yes YOU who is reading this right now! On either the Saturday or Sunday next year, 1st place is mine! Competing in this competition has made me want to enter muscle model categories as well as bodybuilding. Miami Pro Universe competition on November 24th still has entries and I'm thinking about entering the muscle model category there! What I've learnt to understand is as much as I want to win everything I enter (No brainer) getting my name out there just by entering various competitions is also effective, 2014 and beyond is when I'll focus on winning absolutely everything!

Click the link below to watch video footage of me on stage at the competition on Saturday!!

Aaron Daley's first ever fitness competition! Physique of the Week Live! 18th May 2013

Me and 212lbs Mr Olympia Flex Lewis!

Me and the legendary Flex Wheeler!

Me and PhD's Roger Snipes!

Me and PhD's Tony Pang!

Me and my boy Daniel Blackwell! (Gym Shark sponsored)

Me and QNT's Diego Sebastian!

Me and the reigning MuscleMania pro world champion Ulisses Jr!

Me and Mr Olympia Phil Heath!!!

The 11 week diet I endured saw me go from 80kg to 73kg, approximately 13% body fat to 7% body fat. To be honest, I hated every second. I enjoyed bodybuilding until the day I began dieting, the day I started to enjoy it again was the day of the competition. I'm happy with the condition I entered the competition in, it was just so hard to stick to my diet and not cheat. In the final 2 weeks I was beginning to lose my mind, BBQ sauce had to be summoned back in and boy did it make a difference!

02/03/2013 - 10/05/2013

As you can see I became much more shredded as I lost all the weight through weight training and cardio whilst at a caloric deficit of my 2662kcal maintenance. 100% the hardest thing I've ever done, a real test of my resolve and discipline. You'd think I've had enough, that I'm currently declaring the termination of my pursuit of building a physique nothing short of Poseidon's descendant himself. I'm sure you know me much better than that, my next competition is in 6 weeks time. ;0)

18/05/2013

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Cutting/Shredding Diet Part 6!! (The final part I promise)

Ok I know I said part 5 was the final part but I've made further alterations to my diet that I thought I'd share! I think I was quite naive to think there wouldn't be any changes in the final week leading up to the competition. So what changes have I made? I've dropped my carbs for the final time (I promise) and increased my fats again to prevent calorie deficiency. Here's what my diet looked like from Monday 13th of May and will be until competition day, the 18th.

Diet Plan

• Meal 1 – 6am | 50g Oats (with water) & 50g Brazil nuts & 1 teaspn Cinnamon|

Calories = 520kcals Carbohydrates = 32g Protein = 11g Fat = 36g

• Meal 1 – 6.15am|Fusion Whey Protein Shake |

Calories = 150kcals Carbohydrates = 0g Protein = 33g Fat = 0g

• Meal 2 – 9am | Egg & Onion Omelette |

Ingredients – 8 eggs (4 Whites, 4 whole), Half a red onion.

Calories = 414kcals Carbohydrates = 7g Protein = 41g Fat = 23g

• Meal 3 – 12pm | 200g Salmon & 200g Broccoli & 2 fried whole eggs|

Calories = 524kcals Carbohydrates = 3g Protein = 62g Fat = 26g

• Meal 4 – 3pm | (Pre-Workout meal) 130g Tuna & 200g Broccoli |

Calories = 174kcals Carbohydrates = 1g Protein = 30g Fat = 0g

• 5.30pm |Post Workout shake Fusion Whey (with water)|

Calories = 150kcals Carbohydrates = 0g Protein = 33g Fat = 0g

• Meal 5 - 5.45pm | (Post-Workout meal) | 200g Chicken breast & 200g Broccoli |

Calories = 290kcals Carbohydrates = 1g Protein = 50g Fat = 0g

• Meal 6 - 8pm | 130g Tuna |

Calories = 116kcals Carbohydrates = 0g Protein = 30g Fat = 0g

• Meal 7 - 10pm | 130g Tuna |

Calories = 116kcals Carbohydrates = 0g Protein = 30g Fat = 0g

Total Calories - 2454kcals

Total Carbohydrates - 44g

Total Protein - 309g

Total Fat - 85g 

No more sweet potato! Only carbs i'm getting now is from my oats in the morning, my body's definitely become accustom because I'm not feeling as groggy low low on energy as I was when I first started lowering my carbs between part 1 & 4. 44g of carbs per day, I feel the effects more so when actually in the gym and struggling to maintain intensity, as expected when carbs are so low. I'm also doing a water load. I'm having 9 litres of water per day so I'm practically living in my bathroom. Today I'll sip my 1.5 litre bottle of water throughout the day and my body will continue to flush out the water as if I were still taking on 9 litres per day. Consequently my body will be holding far less water on Saturday, giving me more of a dry look, helping me look more shredded. 

11/05/13

I think I'm ready, I just hope the judges feel the same way! I'll be at the Body power Expo all weekend working with "Nutrition by design" "Bodybuilding.co.uk" and Phil Heaths "Gifted" stands as well as competing. I hope to see you all there!

Twitter - @A_DaleyFitness

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BODY POWER EXPO 17th-19th May 2013

 

The biggest sport, fitness and nutrition event of the year has arrived again and I am stupidly excited to go back! Last year was my first time, I met top fitness model Rob Riches & PhD's Roger Snipes and Tony Pang who're all role models of mine. I saw Mr Olympia Phil "The Gift" Heath but the queue to meet him was crazy long, this year I'll be working at his stand selling "Gifted" t-shirts so I probably won't have to wait as long this time ;0) I'll be working on Saturday the 18th & Sunday the 19th, I cannot wait! It's the one and only time per year that you'll see and meet up with those amongst myself who call themselves "Fit fam" from all over the UK. There are simply too many amazing features with competitions in almost all happening for me to fit in this post to be honest, to name few...

1. Bodybuilding/Fitness modelling
2. Gymnastics, parkour and free running 
3. British Weight lifting & Powerlifting championships
4. Triathlon & Athletics
5. Brazilian jui jitsu, Muay Thai and Martial Arts

As many of you who've been following my blog will know I'm competing at the Expo on May 18th in the Physique of the Week competition. My preliminary judge is at 10.30am, they'll take a full body front picture and one from the side. (Whilst wearing board shorts, no man thongs...yet) I'll have 1 pose to choose If I make it to the top 30. No music or routines as this is a fitness competition. 

My boy Daniel Blackwell is last years winner on the Saturday which got him a PhD sponsorship! Got himself on this years flyer and you can see why. He told me to go for it this year, and I didn't have a reason not to. I believe in myself, I've worked hard and nobody can take my effort away from me. 

10/05/2013

"It's not about perfect. It's about effort. And when you implement that effort into your life...every single day, that's where transformation happens. That's how change occurs. Keep going, remember why you started."

I've been on an 11 week diet which has been nothing but hell. I've lost a total of 6kg. (Just under 1 stone which looks like it's fell off my face but we won't get into that) which would have been more If I chose to get even more shredded, say 3-4% body fat. But as It's a fitness competition I need to go more lean than shredded, say 6-8% (I've got a pump in that picture, hence the more shredded look ;0)) But I'm in the best condition I've ever been and how I do in this competition will answer the question of whether all of this was worth it! I'm excited and ready for whoever and/or whatever stands in my way! 

I don't think I've been biased to any particular sport at the Expo, I know I have. I'm 100% there for all the bodybuilding hype! (With no disrespect to the other sports!) Current Mr Olympia Phil "The Gift" Heath, Kai Greene, 2012 212lbs Mr Olympia Flex Lewis, 4x Mr Olympia Jay Cutler and record holding 8 straight Mr Olympia Ronnie Coleman who will be training at my Gym in Coventry, Future Fitness! and many more pro's all weekend. If I somehow haven't managed to convince you this isn't an event to be missed then the website will definitely have you!

http://www.bodypowerexpo.co.uk/

Opening times

17th May 11am - 5pm (Preview day)

18th May 10am (VIP's from 9am) - 6pm

19th May 10am (VIP's from 9am) - 5pm

Ticket costs

Preview day

Advance Only - £25

Standard day Expo ticket 

Advance - £19.50

On the Door - £24.50

Standard weekend ticket

Advance - £34.50

On the Door - £44.50

VIP day ticket

Advance Only - £40.00

VIP weekend ticket

Advance Only - £60.00

3 Day tickets

3 Day Standard ticket £60.00

3 Day VIP ticket £70.00

I hope to see you there!

Twitter - @A_DaleyFitness

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Cutting/Shredding Diet Part 5!!

2 weeks to go! Weight loss is slowing as I'm approaching the stubborn body fat that doesn't want to go but I've got other ideas! I've decreased my Carb in take again by 100g of Sweet potato and replaced that with 200g Broccoli. This takes my total Carb intake down to 92g I've also added an extra 100g of Salmon so I'm not calorie deficient! Now my diet looks like this...

Diet Plan

• Meal 1 – 6am | 50g Oats (with water) & 50g Brazil nuts & 1 teaspn Cinnamon|

Calories = 520kcals Carbohydrates = 32g Protein = 11g Fat = 36g

• Meal 1 – 6.15am | Fusion Whey Protein Shake (with water) & 1teaspn Glutamine |

Calories = 150kcals Carbohydrates = 0g Protein = 33g Fat = 0g

• Meal 2 – 9am | Egg Omelette |

Ingredients – 8 eggs (6 Whites, 2 whole), 3 Mushrooms, 30g Kale, Spinach, Pak choi, Jagallo nero 

Calories = 287kcals Carbohydrates = 1g Protein = 33g Fat = 8g

• Meal 3 – 12pm | 200g Salmon & 200g Broccoli |

Calories = 382kcals Carbohydrates = 3g Protein = 50g Fat = 16g

• Meal 4 – 3pm | (Pre-Workout meal) 130g Tuna & 100g Sweet Potato |

Calories = 283kcals Carbohydrates = 28g Protein = 30g Fat = 0g

• 5.30pm | Post Workout shake Fusion Whey (with water) & 1teaspn Glutamine |

Calories = 150kcals Carbohydrates = 0g Protein = 33g Fat = 0g

• Meal 5 - 5.45pm | (Post-Workout meal) | 200g Chicken breast & 100g Sweet Potato |

Calories = 360kcals Carbohydrates = 28g Protein = 50g Fat = 4g

• Meal 6 - 8pm | 130g Tuna & 30g Spinach |

Calories = 150kcals Carbohydrates = 0g Protein = 30g Fat = 0g

• Meal 7 - 10pm | 130g Tuna & 30g Spinach |

Calories = 150kcals Carbohydrates = 0g Protein = 30g Fat = 0g

Total Calories - 2432kcals 

Total Carbohydrates - 92g

Total Protein - 300g

Total Fat - 64g 

With only 2 weeks until the competition, I've been advised to purchase a whey isolate supplement in favour of a whey concentrate. This is because the protein in whey isolate goes through more purification processes than concentrate. I was told the product I purchased is a specially made whey isolate for when cutting, it's called Fusion whey and can't be found on the internet, it tastes like hell but it looks like it's working!

Could have been talcom powder for all I knew!
1 50g scoop, 150kcals, Protein 33g, Carbohydrates 0g,
Fat 0g.

30/04/2013

I'm definitely beginning to suffer now I'm below 100g of carbs. Energy's low, feeling lazy, getting snappy and biting heads off unnecessarily! which is really annoying because it's not who I am at all! I had my last cheat meal which was enchiladas on the 26th (Amazing might I add! Thank you to the Mrs ;0)). Now it's 100% effort and not 1 step out of line with my diet, or training in fact until May 18th. Lets go.



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