#grenadefit8

So I have finished the @grenadefit 8 week challenge and I am happy with my results. I lost around 12lbs and plenty of cms, mainly around my waist where I hold most of my weight. This was much different to other plans I have followed as the diet was much more relaxed which I found much easier and sustainable. I will continue to follow the diet and training until my holiday in August and see how much more I can progress. Would definitely recommend the grenade fit 8 programme as well as @kagedmusclesupps which kept me fuelled throughout! #gfit8march18 #grenadefit8challenge #transformation #gym #fitness #nutrition #challenge #fitspo #workout #gf8 #followthenoise #grenadefit8 #blog #training #mfp #macros #kagedmusclesupps #kagedmuscle

Day 19 - Push Workout - I got to the gym early this morning and managed to get my push workout done. I have never been the strongest person but I felt really weak today. I barely made it through the 3 sets of press ups! I felt it through my chest though so that’s the main thing. I added a couple of extra exercises in for shoulders and triceps as I was feeling quite good. I finished the session with 10 x 100m row intervals and then 20 minutes on the x-trainer as I knew I wouldn’t be walking too much at work today. I think I may have gone over my calories slightly today maybe a 100 or so as I have just felt really hungry all day. I’m sure it won’t make too much difference for the end of this week. #gfit8march18 #grenadefit8challenge #transformation #gym #fitness #nutrition #challenge #fitspo #workout #gf8 #followthenoise #grenadefit8 #blog #training #mfp #macros #pushworkout #pressups #chest #shoulders

Day 16 - legs - today’s workout was based around time rather than reps. For each exercise I had to do reps for 1 Minute which is a long time to keep a muscle under tension!! I started with deadlifts and was a little conservative with the weight. I ended up doing my working sets with 80kg which was really tough as I tried to keep moving the entire time in order to keep the muscles under maximum tension. This was the same for the rest of the exercises. The worst was probably the leg press as I wore my slingshot band around my thighs to keep my glutes activated and by 30 seconds my legs were on fire! It was a good session though and I finished off with a good 20 minutes on the cross trainer. I hit my step goals and nutrition again today so a good day in all. Looking forward to the DOMS tomorrow! 😐 #gfit8march18 #grenadefit8challenge #transformation #gym #fitness #nutrition #challenge #fitspo #workout #gf8 #followthenoise #grenadefit8 #blog #training #mfp #macros #legday #deadlifts #glutes #slingshot

Day 8 - Legs - I got to the gym early this morning so took plenty of time to warm up. My ankle is still troubling me so I decided to give squats a miss completely. I started on the leg press but with a very light weight and worked on my range of motion and keeping constant tension on the muscle. It was tough but I would have liked to go heavier, but I know it would have upset my ankle even more. I restrained myself and moved onto hamstring curls. I played with my foot position, keeping my toes pointed until I reached failure then curled my feet up to get as many more reps as I could. I did this with leg extensions as well as it’s a great way to completely finish off the muscles. I did straight leg deadlifts, abductors and adductors to finish. I wanted to get quite a bit of cardio in this morning as I knew I wouldn’t be that active at work today so I spent a good 45 mins on the cross trainer. A good start to the second week of this programme. #gfit8march18 #grenadefit8challenge #transformation #gym #fitness #nutrition #challenge #fitspo #workout #gf8 #followthenoise #grenadefit8 #blog #training #legday #legs #cardio

Day 7 - Rest/cardio - I woke up this morning and weighed myself to see what difference there was after this first week. I weighed in at 13 stone 11lbs which initially I was a little bit disheartened by. On previous diets I have managed to lose quite a bit more in the first week, saying that though the diets were much more strict and not as enjoyable as the one I have been on so far. I thought about it for the rest of the day and thinking logically about it (rather than half asleep) a 3lb loss is pretty good and if I did that every week of this programme then it would be over a stone in weight. Nutrition this week has been good, I have been under my total calories on all but one day which is good. I could probably increase my protein a little more, an extra shake here and here should help with that. Training wise I am ok with what I have done, my ankle is a real annoyance though as it stops me with a few exercises and slows down the intensity I can put in. I will try and come up with some alternative exercises this week in order to maximise my time in the gym. Today has been pretty quite as I was at work all day. I still managed to get my 10k steps in as well as 30 mins on the stepper which I’m happy about. Very early start again tomorrow so hopefully a good nights sleep before hitting legs in the morning!! #gfit8march18 #grenadefit8challenge #transformation #gym #fitness #nutrition #challenge #fitspo #workout #gf8 #followthenoise #grenadefit8 #restday #cardio #blog #goals

Day 2 - Push session. I woke up this morning and my legs didn’t feel to bad after yesterday’s torture, my left ankle however was really sore! I think I aggravated it quite a bit with my squats which is annoying but I will just have to work around it. I decided to walk to the gym to get some steps in. I have never followed a legs, push, pull cycle so this plan will be interesting. I was a little conservative initially in the first few exercises with my weight selection so ended up doing a couple more sets here and there to make up for it. I like to push to failure on each rep to make sure I am breaking down as much muscle tissue as possible! The workout went well and I got everything done and I felt good for it. I added some ab exercises in at the end but had a rude awakening at how weak my core actually is! I think I will add some form of ab exercises in each day to help increase this. I did 25 mins on the cross trainer at a reasonable pace then walk home which again my ankle really flared up so I rested it with an ice pack for half an hour which seemed to help. I had an afternoon shift at work which is fairly active so was easily able to hit my 10,000 step target for the day. Food has been bang on although I feel hungry today! My legs are slowly getting more and more sore so I think they are crying out to be fed! #gfit8march18 #grenadefit8challenge #transformation #gym #fitness #nutrition #challenge #fitspo #workout #gf8 #followthenoise #grenadefit8 #chestworkout #shoulderworkout #abs