aindreas.com

Lets see what have I been up to?

Am enjoying the beautiful weather we are having in Ireland at the mo. Below is what greeted us as we arrived in the park for a stroll today.

I rejoined a gym in Dublin city centre. It’s very hmm amicable. I was told I may be a snob today. Am not denying it. I remember telling my Mum I was proud to be a snob lol. Though the gym is very inner city so make of it what you will

I looked at myself in the mirror the other day to appraise the state of the work needed. I had just eaten a big dinner so I uttered a few profanities on giving a long hard look at the what not working out for a year does to the body of a once very fit guy.

There’s no disguising the fact that there is serious exercising ahead for myself. At present I have D.O.M.S. ie delayed onset of muscle soreness.  Yes I, a fully qualified fitness instructor that is forever bitching to a pal to stretch after his training did not in fact take my own advice. I did in fact forget to stretch..

I was on the treamill last nite.. Last year I would run on a treadmill at its maximum trying to out-run the machine. Monday gone was my 1st nite back at the gym I did 5 min of level 6 zero incline and had to stop. Last nite I barbell bench-pressed 3 sets of 15 kilo…  So alot of work on the bod to do.  It will make for interesting stuff the training to get back into shape. It will happen. I told another fella that I plan on knocking off my excess tummy in 15 days.. It’s pushing it. But I will have it knocked off. Then it’s pinging every muscle group to their optimum.

kale juice pic @ GOOP.com

It’s just about summer time, time for the jogging and cycling in the park. Cycling everywhere in fact.

Refreshing way to start your day. Kale is full of calcium and antioxidants and just about everything else, it’s one of the best things you can put into your system. When juiced with a bit of lemon and agave, kale turns into a sort-of grassy lemonade. No worries if you don’t have a juicer, a blender and a sieve do the trick.

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 Hi folks

The Work Out page has been updated

x aindreas

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Jeremy above (1997 and @2007) severely suffers from anorexia. Jeremy has done alot to raise awareness. Hope he’s keeping well.

I have mentioned male eating disorders previously.

Geeky facts = 20 years ago for every 10-15 females who suffered from Anorexia or bulimia there as only 1 male.

Today research shows for every 4 females with anorexia there Is 1 male

And for every 8-11 females with bulimia there is 1 male.
(American journal of psychiatry 2001)

There has been a 67% increase in the number of men treated for eating disorders in the UK in the last five year. ( Department of Health UK 2008 )

Info on manorexia

The cute guy above looks like he is at an early stage of Bigorexia. Some guys go on to do major damage.

Bigorexia or muscle dysmorphia is a disorder in which a person becomes obsessed with the idea that he or she is not muscular enough.

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Supplements I currently take

What I currently supplement my diet with

a Chocolate Whey Protein Powder, used to increase protein just prior to and post work out.
b Vanilla Caesin Protein Powder, used to increase protein intake during the day
c Glucosamine MSM Chondroitin- minerals for the joints
d Free Form Amino Acids, hopefully they promote energy, size and strength
e flax seed oil tablets – good source of Omega-3 fatty acids help lower cholesterol and blood triglycerides, and prevent clots in arteries
f Multi Vitamin with Saw Palmetto – mix of water souble vitamins & minerals
g creatine in tablet form, used to supply energy to our muscles
h a blender flask
For more on Working Out go here

Gym Gear!

my gym gear

What I equip with for the gym. NB; It depends on what you do at the gym ie (d) 0r (i) may not be required if you are just going to the gym & doing weights.
(a) runners/ sneakers/ gym shoes
(b) towels (one or the same ) for wiping down equipment and another for drying off.
(c) flip flops for the locker-room/ pool
(d) cardio wrist and torso monitor
(e) shorts or workout bottoms
(f) t-shirts, I bring 2 ( an extra one is handy to change into if you sweat)
(g) electroid belt, I sometimes use one to or and from the gym
(h) gym gloves or and arm wraps. I use a combo
(i) swim cap & goggles

One of the things about buying supplements over the internet is sorting out what is legally permitted product in Ireland ( or where ever) & what is not. For example, some herbs, mineral or vitamin combination’s are prohibited in Ireland though not in the States or up north or across in the UK. I’ve spent the last few days ordering and double checking my orders against the following list. Mind you, some products I haven’t found whether they are legal or not (so haven’t ordered them).
Another thing with buying supplements on-line is how they are packaged! I ordered some tabs from the UK as I don’t like powders, which are popular here. And the tab version of the powder is available in the UK. They haven’t arrived yet but my supps from Florida & Michigan have! So, you need to buy product that is in good travel able containers.
Thirdly, supps I have bought from a company in Ireland, use a courier service. But I used my home address, and well I’m never home at their delivery times. So have to go to the courier depot to collect! So, check who delivers the product. and give your work or day time address.

So listed below are current prohibited supplements in Ireland.
Stevia (lol, it’s true. Stevia for those that aren’t familiar is a close to zero calorie, natural sugar alternative and is from a herb).

Saint John’s Worth ( it was prohibited a few years ago, available via MD prescription)

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So, the working outs begin. Follow me over the next few months as I get in shape.

Attached is my workout program frame. I am a qualified sports therapist and gym fitness instructor. The PDF  attachment is self explanatory – for me. If you are unfamilar with working out it’s best to get assessed personally by a qualified instructor.  Feedback welcome

aindreas.com-workout-program-1

If you would like me to email the workout frame I would be happy to. Contact me at aindreas1@liveNOSPAM.com -just leave out the NOSPAM. I will email you back asap

to be continued…

see workout page above…

UPDATE; My preferred working out program format of the attached PDF will be published online later.

B/F % stands for Body Fat %

Will have the formulas for BMI up by Monday next. And a pdf of the schedule downloadable.