mrstevealexander mrstevealexander

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STEVE ALEXANDER ๐Ÿ‡ฌ๐Ÿ‡ง  ๐Ÿ’ช๐Ÿฝ Body Recomposition ๐Ÿฑ Intermittent Fasting โ€ข IIFYM ๐Ÿ‹๐Ÿฝ 24 โ€ข Lifetime Natural Athlete ๐Ÿ˜‡ My knowledge is free ๐Ÿค‘ Applying it won't cost you much either

http://instagram.com/stevealexanderphoto

I won't lie.. Easter bank holiday weekend took me by surprise.. cheat meal turned into cheat day.. which ended up being a whole weekends worth of all things tasty ๐Ÿ™„ +11lbs on the scale.. challenge accepted โœ…
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Sometimes I slip into the habit of overindulging.. especially if I give myself a good enough reason to! We're all guilty of it at some point in our lives and the most important part of it all is how you bounce back. Getting to the gym this evening was a mental battle but once I was in and shifting some weight, the endorphins began to flow- these are what make working out somewhat addictive ๐Ÿ’Š๐Ÿ’Š๐Ÿ’Š
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Routine went as follows, a push-pull, antagonistic muscle group workout just to get back into the swing of things:

Superset 1:
Seated shoulder press w/ wide grip weighted pull-ups (4x12)
Superset 2:
Flat dumbbell bench press w/ seated close grip cable row (4x12)
Superset 3:
Straight bar tricep pushdown w/ standing wide grip E-Z bar curls (4x12)
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stevealexanderlondon@gmail.com

IIFYM protocol certainly has its benefits but doesn't come without its drawbacks too, especially whilst travelling! Here is my 950kcal, low carb & post workout dinner this evening- not the most fulfilling and certainly not the most cost effective but the point here is IIFYM is a very easy way to live when on the go. Reading food labels almost becomes an art, of which you can tailor and perfect to suit your lifestyle ๐Ÿ’๐Ÿฝโ€โ™‚๏ธ
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stevealexanderlondon@gmail.com

Standing proud โœŠ๐Ÿฝ Things are coming together here in London. Couldn't have asked for a better first week or so and introduction to the new job- not a bad view from up here either ๐Ÿ˜Ž Eating window, training regime and sleeping patterns have all been revised.. full details of the changes to my routine coming sooooon ๐Ÿค— Shot by my go-to man @neiloflondon ๐Ÿ“ธ
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stevealexanderlondon@gmail.com

New @fulfil_nutrition flavours keeping me going during the working week.. no longer can I follow my typical 6 hour fasting window after 5pm- the brain needs feeding!! ๐Ÿค“

I'm back ๐Ÿ™Œ๐Ÿฝ
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It's been a hectic few days; โ›ณ๏ธ golf weekend in Wales followed by the ๐Ÿ  move to London and topped off by starting my new job yesterday!! ๐Ÿ˜…
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I'll endeavour to post more frequently again, as I try to find a balance between the working life in the Capital and keeping fit & healthy too. Expect more food posts as I explore the local cuisines in London and I move into a maintenance phase- currently sitting at ~194lbs, the lowest I've been for over 2 years.. let's see if I can keep up this form!! ๐Ÿ™๐Ÿฝ
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Watch this space ๐Ÿ‘€๐Ÿ‘€๐Ÿ‘€
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stevealexanderlondon@gmail.com

Post refeed day- bulkier upper torso, more rounded abs, lost lower definition/oblique striations and clearly not as flat as my last low weigh-in ๐Ÿค”However, this was expected! Refeeds are to be used as a tool, biweekly, once or twice a week; subject to your individual goals ๐Ÿ™Œ๐Ÿฝ
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I took in just over 3500kcals in a 12 hour window and came out weighing 206.4lbs.. 1.6lbs above my previous low weigh-in. This weight increase consists of increased glycogen storage in the muscle tissues & liver, increased salt intake resulting in greater water retention & possibly a small amount of fat gain due to overconsumption of both fats & carbohydrates combined
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My point is this- after a day of particularly high carbohydrate or overall calorie intake, don't be worried by a weight increase that lasts even a few days. Your metabolism has been spiked, leptin levels have increased and your body is in full fat-burning mode once again in preparation for another week of weight loss! (I'm not saying go on an all-out binge, but a carb-filled refeed day does your mental state some good too ๐Ÿ˜‰)
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WEIGHT LOSS IS NOT LINEAR! ๐Ÿ“‰
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stevealexanderlondon@gmail.com

There are far too many wonderful & creative ideas using @grenadeofficial Carb Killa protein bars, here's one of my favourites (& easiest to make!) This makes for the perfect PWO sweet treat ๐Ÿ˜‹
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๐Ÿฅ2 x 8g unsalted rice cakes
๐Ÿซ1 x Fudge Brownie Carb Killa
๐Ÿฏ 10g Honey
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Fill it up, then heat it up for approx 30 seconds and voila ๐Ÿ™Œ๐Ÿฝ Hardly rocket science & so damn tasty!! In total, this makes for ~360kcals, using 4 rice cakes & one Carb Killa ๐Ÿ‘๐Ÿฝ
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stevealexanderlondon@gmail.com

Switched up the toplessness for a suit & hit the city ๐Ÿ™
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What a week! Aside from an ongoing & truly horrific sequence of events in London, these last few days have been incredibly positive:
๐Ÿ‘จ๐Ÿฝโ€๐Ÿ’ปSecured a new job in the city! ๐ŸกSigned off on a new house in London
๐ŸŽ–Picked up my Gold @dofeuk award at the Palace ๐Ÿ“ŠHit a new low weigh in of 194.8lbs
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...and still a week left to go this month!' ๐Ÿ˜„
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stevealexanderlondon@gmail.com

Woke up this morning feeling skinny! Super happy with a new low weigh in of 194.8lbs ๐ŸŽ‰๐Ÿ‘๐Ÿฝ Today also happens to be a refeed day; using a more reasonable 10 hour fasting window; totalling 3400kcals made up of approx:
-470c
-200p
-80f
โ—๏ธTHE PROBLEM:
Towards the middle of this week I began to feel hungry and the cravings kicked in late at night. This is probably a sign of low leptin levels due to decreased body fat & a reduction in carbohydrate consumption over the last week ๐Ÿ˜ฉ
โœ…THE SOLUTION
I'll increase the frequency of my refeeds to once every three days. That is, unless it falls on a rest day- in this case I will refeed the day after. Ideally, the goal of a refeed day should be to promote a rise in leptin levels to better help adherence to a reduced daily caloric intake. Increasing the frequency of my refeeds does however, mean they will not be as high in total calories, carbs & fats: Protein at ~1g per lb of bodyweight will remain the same ๐Ÿ‘๐Ÿฝ
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stevealexanderlondon@gmail.com

HAMMER CURLS ๐Ÿ”จ๐Ÿ”จ๐Ÿ”จ
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Some #repost (instagram keeps messing up ๐Ÿ˜’) footage demonstrating proper form for this isolation exercise & one hell of a pump to finish off this session! ๐Ÿ’ช๐Ÿฝ
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You'll notice my elbow position โ›”๏ธDOES NOT MOVE โ›”๏ธ although towards the end of the set I do use minimal momentum to help achieve a full range of motion. The top portion of your arm should not change angle and to start this exercise you want to stand up straight, roll your shoulders back & tuck your elbows in behind your lats. Keep your wrists locked and if you can, as you raise the weight, touch the end of each dumbbell on your front delt. One common mistake is failure to control the weight back down to the rest position โœ”๏ธ
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Use the above as a guide to achieve a full range of motion and get the most out of your hammer curls ๐Ÿค—
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stevealexanderlondon@gmail.com

#prayforlondon ... a city full of surprises.. ๐Ÿ˜”
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Bittersweet feelings as I leave the Capital this evening having finally achieved my Duke of Edinburgh Gold Award and spending the day at St James's Palace, I found myself amidst the chaos that ensued today in Westminster. No one could have predicted the awful turn of events and my thoughts are out to everyone involved or affected by the tragedies in London today ๐Ÿ™๐Ÿฝ
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On a slightly more positive note, I may have found my new home in this fast paced, unpredictable & exciting city. Having taken so long to get out of London this evening, today will be a rest day, undoubtedly my focus tonight will be on the latest news updates and getting a good nights rest, in preparation for a high volume training & refeed day tomorrow ๐Ÿ’ช๐Ÿฝ
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This gorgeous shot, taken on an evening with a spookily-similar resemblance to today's sunset over the Capital, was captured by my good friend & (soon to be) fellow Londoner @neiloflondon last month ๐Ÿ“ธ #prayforlondon
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stevealexanderlondon@gmail.com

Fun fact: I am actually a quarter Irish & green happens to be my favourite colour ๐Ÿ€๐Ÿ’š๐Ÿ‡ฎ๐Ÿ‡ช
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St Patrick's Day curry tonight with the boys after a monster back session earlier this evening, focussing on shorter rest periods and higher rep ranges on specific isolation movements ๐Ÿ’ช๐Ÿฝ
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Wide grip pull ups (w/ machine if needed) 4x10
Seated cable row w/ triangle grip 4x10
Undergrip close grip lat pulldown 4x10
Straight arm lat pulldown 4x18
Pronated straight arm reverse dumbbell flye 4x18
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I'm looking to start interval training by incorporating HIIT, so this level of training intensity is a natural next step to take, preparing me for the more cardiovascular-oriented workouts in the coming weeks ๐Ÿ”œ๐Ÿ”œ๐Ÿ”œ
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stevealexanderlondon@gmail.com

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