Nick Rooms / Transformation

Nick Rooms' amazing MAX'S Challenge transformation

  • Before
    89.0 kgkg
  • After
    71.80 kgkg

“I got the body I’ve been chasing for years and I’m over the moon! I’m still shocked I did it in 12 weeks!”

Details

Program

Get Shredded

Reason to start The Challenge

To use it as motivation to get shredded and also the challenge of getting the results that you are always training for.

What did you like most about The Challenge?

That's a hard question to answer because I enjoyed everything about the whole challenge. The structure of the diets to the training plans and the of course the Max's supplements. Another thing which I really liked was how the training and diet plans increased intensity steadily through the three stages of the challenge which was allowing me to adapt to the increased training easily. And of course one thing that is very high on the list of what I liked most about the challenge is my new body which I had not been to achieve in the past. The other thing I really liked was that everyone was really interested in what I was eating and how much I was training during the 12 weeks. This really amazed a lot of people which I would think about in those days when I was felling a little flat and in turn would give that spark to get going and smash out a huge training session.

What was the hardest thing about your Challenge?

That's and easy one, When i do things I like to commit 110% to achive the goal I had set out to do. So the hardest thing about this challenge for me was staying focused and not missing 1 single training session or faulting on the the diet especially those morning training sessions at 5am when i was tired and just wanted to stay in bed but would drag myself out and hit the road for a cardio session the whole time reminding myself what I had set out to do.

What impact has The Challenge had on your life?

Well firstly I lost 17kgs that's a huge impact and I still cant believe it, I keep looking at the after photo and thinking WOW! I never thought i would get that kind of body in such a short amount of time I have tried for years. So now I'm inspired to set a new goal of going onstage and competing in the men's fitness category next year.

What would you say to people who are thinking of doing The Challenge?

What I would Say to someone thinking about this challenge is quite simple "Stop thinking about it, and just do it! you will never look back". This challenge will teach you to eat well and train hard the two most basic lessons you need to in the best shape of your life.

Anything else you would like to tell us about your Challenge?

I'm just so happy that I came across the challenge one day just cruising on facebook and thought I should give that a crack. And i must fess up, i saw Glenn Black's image first and my first thought from his before to his amazing ab ripped physique in 12 weeks I thought that's not possible so I then decided Ill find out for myself and give it a go. And I am still amazed I lost 17.2kg and went from 17.5% body fat down to 7%.

I would also like to just thank everyone who got to listen to my constant gym talk and didn't give me to much hassle when we where having cake mornings at work and i had an apple and protein shake in hand instead.

A big thankyou to the hard work done by the Max's team. I really enjoyed both the training plans and the diets, I learned a lot from the website/forums which will help me a lot in the future.

A shout out to my mate and work colleague Rob Harris who did an awesome job of the photo's for me.

An the biggest thankyou would have to go to my partner Jacqueline for putting up with me spending most of the last 12 weeks at the gym or running around the streets at 5am. She also had to put up with a little grumpiness every now and then when I was a bit fatigued, tiered and stacked with a little hunger. I probably owe her a dinner or two to make up for it.

And lastly good luck to all the other challengers.

Journal

  • Nick Rooms
    19 Oct 2014
    11:43 PM

    The final day is here. so today is the long awaited photo shoot. This morning started with a very light walk as I was very bored and lost without training for a couple of days. So the photo shoot went really well and I really enjoyed doing all the posing the actual shoot went for a lot longer than i had realised I think it ended up being around 3 hours long. after the all the posing for photos I was quite stuffed and very ready for a feed the long awaited feed. When I got up this morning I also jumped on the scales to see where I was at I very shocked to 71.8kg come up i have not been that light in years and when I was that weight I didnt look like this. so my total lose was 17.2kg which blows my mind because at the start I didnt think i could or had that much to shed so here is the proof that hard work and combined with the maxs diet/plan and supps you will amaze yourself because thats how Im feeling right now looking at my final photo. I have attached a photo of my scales showing the final weight and a little behind the scenes shot of todays photoshoot.

  • Nick Rooms
    18 Oct 2014
    10:52 PM

    well its day 6 of week 11 just one more day and its over. Im not sure what next week will be like without the busy training schedule. Anyway today was no training at all which i found really hard, i found myself pacing the house and I also started to increase my carbs every two hours which gave me more energy than normal. Im really looking forward to my photos tommorow, and then the long awaited cheat meal yippeee cant wait and im not sure where im going to go with so many choices.

  • Nick Rooms
    17 Oct 2014
    10:44 PM

    Well today was quite a busy day. First it started of this morning with a quick 20min HIIT session on the rower. Then i had to shoot home have a shower then off to get a hsir cut the back to eat. After my lunch i then headed to addicted 2 beauty salon for a spray tan which was quite the experience. Then i hsd to head hone and sit in the air con for 6 hrs yo let it set. But after sitting on the couch being very careful not to move to much i spilt my water down my chest which marked my tan so i had to rush back to the salon to see if they could fix it luckly they could. I have attached some pics. Cant wait till ttomorrow to start adding some more carbs to my diet.

  • Nick Rooms
    17 Oct 2014
    12:08 AM

    Well training went really good today. i just worked all upper body today with a high rep range 15 to 20 reps with 6 to 8 sets and one exercise per muscle group and two on shoulders. Tomorrow i will do a cardio session only and in the afternoon im in for spray tan which I'm looking forward to. I will be very interested to see what i look like with a tan. Today i also went and got my arms, chest, legs and under arms wax which was fun i have attached a photo of me on the bed getting waxed.

  • Nick Rooms
    14 Oct 2014
    11:26 PM

    Today went well, i felt tired through the day but when i got to the gym i seem to power up. For todays training session i did a full body just one exercise per muscle group but did very slow reps 10 to 12 and 6 sets. I got a really good pump out of it. I think this week im going to have to dig deep into my mental strength to stay on the rails. But on a positive note im really looking forward to my spray tan to see all the new definition and 12 weeks worth of work.

  • Nick Rooms
    13 Oct 2014
    11:38 PM

    Training went good today, i seem to never get lazy or tired when im in the gym but outside im very tired especially between 2pm to 430pm. Just made a list of things i have to do at the end of the week for my photo shoot so ill talk about that latwr in the week.

  • Nick Rooms
    12 Oct 2014
    11:03 PM

    Did 60mis of walking this morning and i felt a bit sluggish to start but soon got into it and smashed it out. Went to the shops to get a short pair of shorts for my photo shoot and would you belive know where had any so i bought some and cut them down. Right here comes the final week.

  • Nick Rooms
    11 Oct 2014
    6:54 PM

    ok, so another where i have not blogged which is very poor of me. But i have been really tired in the evenings over the last two weeks. I think the challenge is finally starting to catch me and take its toll. But nothing much has actually happend even though im tired through the dy and evening at the gym I feel 110% and the harder I train the more i want to train but after i get home and eat i just crash. My nutrician is still 100% and no changes and the training is also 100% as oer maxs recomendations, actually I have change flat bench to the cables because when I push hard on the bench I get a headache I think i have a big muscle knot in my shoulder and the weight from the bar must push my shoulders into the bench and cause some light discomfort. Now that there is only one week left I have been suddenly injected with energy because friday and saturdays sessions was awesome and didnt feel to flat through the day either. But i think that because I only have a week left its almost like I still push to what i can actually get to in regards to weight. Another think which I just remebered is that just this week so many people have commented on how thin my face is getting which is some where I seem to lose alot of weight.

  • Nick Rooms
    6 Oct 2014
    10:04 PM

    I have been a bit slack with my blogs over the last two weeks, ever since we got the new training plan (week9-12). I have been training my ass off and when i get home and make my tea and sit on the couch the days and weeks of training seem to catch up with me and make very sleepy so hence the lack of blogging. but I have been training and eating as per the plans provided by maxs so not to much to report there as I have not once gone away from the plans. I do feeel a bit tiered but when i walk through the gym doors I seem to a boost of exitment to be there which allows me to train to my maximum capicity. Only two weeks to go and im looking really shreded so I cant wait untill the last days to se what i look like.

  • Nick Rooms
    30 Sep 2014
    10:36 PM

    Did my morning cardio at the gym as was raining this morning so that was a change. Did shoulders and back today which I really enjoy so it was a good session trained nice and hard.

  • Nick Rooms
    29 Sep 2014
    10:40 PM

    Trained chest, bis and tri's and finished with abs I also did 20 mins of cardio after becausein I have had to switch my morning csrdio today to tomorrow morning as I was sat in accident and emergency until 5am.

  • Nick Rooms
    28 Sep 2014
    10:35 PM

    I have been a bit slack with my blogging this week but I have really been concentrating hard on this new plan. It has increased in intensity and has taken it out of me this week but I have managed to hit all training sessions and keep my diet 100% on track. So I have to just keep doing what im doing as im still losing weight just three more weeks to go.

  • Nick Rooms
    22 Sep 2014
    10:34 PM

    Started today at 5am with an hour of walking and then in the afternoon was the first weight session of the new plan which was chest, bi's and tri's finishing with abs which was good because it ment less time in the gym for a change. Nutrition was not much of a change so no change there.

  • Nick Rooms
    21 Sep 2014
    11:06 PM

    For todays cardio I jumped omto my old crossfit workout book to find a workout so what I did was, 5 rounds for time: 30 x 24kg kettlebell swings 30 x burpees 30 x full situps I fininshed this in 34:51 mins and i was stuffed.

  • Nick Rooms
    20 Sep 2014
    11:18 PM

    Today I did shoulders, biceps and triceps finishing with abs. But for my warm up I did the 8 week fitness test which left me a bit wounded for my main workout but I got through with abit a the girting the teeth. Then in the afternoon I went for a jog but felt flat for the best part of the 50 minjog. I was glad to finish thst run a sit on the couch.

  • Nick Rooms
    19 Sep 2014
    10:58 PM

    So today I had a fairly big cardio sesh I did 90min on the treadmill on incline 8 and at the end it said I had burned 1300 calories. But I felt really good after the workout. Nutrition is always good so nothing to report there.

  • Nick Rooms
    18 Sep 2014
    10:36 PM

    Chest, back and legs im si tired so thats all for today!

  • Nick Rooms
    17 Sep 2014
    10:39 PM

    Last two days ive really been struggling with being tired I still do well in the gym but outside the gym ive been so flat. But todays cardio was awesome felt full of energy again and ran for 50mins and did around 9 to 10km and evan when I finished I felt lkke I couldve kept going. Today was also the day for my week 8 photo upload which wss good and I also dropped some more weight and looking abit more shredded which im happy with. I cant wait to see the next workout plan and nutritian plan.

  • Nick Rooms
    15 Sep 2014
    10:55 PM

    Today's session started at 515am with an hour of walking and then this afternoon I did chest, back and legs which always leaves me very tired in a good way.

  • Nick Rooms
    14 Sep 2014
    11:13 PM

    For my session today I walked for 60mins at a hard pace and covered 7km and the went for another walk with the dogs for a further 4km which took 40mins. Im not to sure what the cqlorie burn would've been.

  • Nick Rooms
    13 Sep 2014
    10:22 PM

    Todays session was on a time limit as I had an hour and a half to get through shoulders, biceps and triceps which I did by leaving out abs. I did abs in tthe afternoon just before my run which was for my cardi sesh. For the runi ran r around an hour and I reckon I didcaroubd 10km and I felt it after. Cant wait till the pkan cones out on Wednesday.

  • Nick Rooms
    12 Sep 2014
    10:47 PM

    Did cardio early this morning, I went walking for just over a hour and racked up 7.2km. Then in the afternoon I went for a short 4km run as I was a bit bored.

  • Nick Rooms
    11 Sep 2014
    11:26 PM

    Today was chest, back and legs and im alway a bit wobbly after but I felt good and Evan if I was a bit wobbly.

  • Nick Rooms
    10 Sep 2014
    10:16 PM

    Wednesday cardio, so for this I did 70mins of walking on the treadmill at speed 7 and incline 8 then after the 70mins I did s 10 minute cool down decreasing the incline by 2 every 2.5 mins and the speed by 1. I felt really good a bit tired as it said I had burned 1200 calories but the tiredness really hit me around 930 that evening. roll on tomorrow chest, back and legs.

  • Nick Rooms
    9 Sep 2014
    10:32 PM

    Walked to the shops today before lunch which is around 1.6km round trip the at the gym in arvo for shoulders, bicrps, triceps and finished with abs. I felt quite tired all day but was fine once I was in the gym and all my weights have been increasing and I felt strong. When I got home I then took the dogs out for a steady walk which was around 25mins long and about 2.5km.

  • Nick Rooms
    8 Sep 2014
    10:44 PM

    Walked this morning at 515am for my cardio sesh and I think I got around 7 km and the it was e monster afternoon session chest, back and finish with legs after all this im ready fir homecwith wobbly legs.

  • Nick Rooms
    7 Sep 2014
    10:38 PM

    for todays cardio session i did another walking session and my tracker didnt work for some reason so I had to try and do a rough calculation of google earth and so I walked around 8km in 60min so happy with that.

  • Nick Rooms
    6 Sep 2014
    10:45 PM

    Smashed shoulders, bi's, tri's and a good ab session. Felt strong through all exercises tbennin the afternoon I went running for my cardio session as I did a couple of inclined walks this week so I thought I would mix it up with a bit of pace so I did 60mins and covered 11.15km with a ccalorie burn of 980.

  • Nick Rooms
    5 Sep 2014
    10:59 PM

    Cardio today and I did 70mins on the treadmill on incline 8 and a speed of 7 which almost feels like I need to jog. At the end of the 70 mins I cool down for a further 10 mins in total I burn around 950 calories.

  • Nick Rooms
    4 Sep 2014
    10:39 PM

    Chest, back, legs today and Thats all I have to say. Its a big training session but it feels good when you finish it and I really like the leg press as a change from squating.

  • Nick Rooms
    3 Sep 2014
    9:52 PM

    Cardio session today was fairly straight forward I walked for 70mins on the treadmill with the incline set to level 8 and after that I finished with two sets of 4x20 reps on abs (crunches and 20kg side raises for obliques).

  • Nick Rooms
    2 Sep 2014
    10:53 PM

    Todays training was shoulders, biceps, triceps anf finish with abs all wentbwell felt good and strong and when I gorbhome I went out for a walk with the dogs and my partner which ended up being around 4km and took 45mins abd still felt good after that. Nutrition was perfect as I follow the maxs plan exactly.

  • Nick Rooms
    1 Sep 2014
    10:31 PM

    Well todays training started at 530am with a cardio session. Im not that keen on early starts but im coping, so for my session I did a fast pace walk for 60mins and walked 6.3km which was quite a suprise. For my afternoon weight session it was chest, back and finished with legs which is a huge training sessikn and im quite stuffed after it. As for nutrition im still following the maxs diet plan to the letter and still getting awesome results so I will continue with out changing a thing.

  • Nick Rooms
    31 Aug 2014
    10:36 PM

    For today's cardio I went for a run but instead of a slow jog a decided to run hard for 30 mins instead of my usual slow 60 min jog. My fitness is coming on as after the run I felt real good and my recovery time was very fast. In 32 mins I ran 6.3km's. See pic

  • Nick Rooms
    31 Aug 2014
    4:11 PM

    Had good solid training session today with shoulders, biceps and triceps then finished with some abs. Felt strong on all exercises and the in the afternoon I went for a ride on my mtn bike for just over an hour I think it was actually 1 hour 10mins which is around 20kms I also through in some hills to get heart pumping.

  • Nick Rooms
    30 Aug 2014
    11:49 PM

    Had good solid training session today with shoulders, biceps and triceps then finished with some abs. Felt strong on all exercises and the in the afternoon I went for a ride on my mtn bike for just over an hour I think it was actually 1 hour 10mins which is around 20kms I also through in some hills to get heart pumping.

  • Nick Rooms
    29 Aug 2014
    10:10 PM

    Well I felt a bit tired this morning, I think the little extra training is catching me. Anyway for my cardio session today I went running for 60mins which also included a few hills whichni must admit I walked up them in total I covered 8.5km.

  • Nick Rooms
    28 Aug 2014
    9:58 PM

    I didn't blog yesterday because i was so tired but it was cardio and si I did 60mins on the tred mill and did 5mins of running on incline 6 and then 5mins of walking on incline 8. Nutrition was good but after I got hone I just shut down and had to have an early night. Todays session was chest, back, legs andvthis really kicks my ass. By the time I get onto legs im a little fatigued so its a case of suck it and oush through. After my gym sesh I got home and took the dogs for a 2km walk. Nutrition is still rock solid.

  • Nick Rooms
    26 Aug 2014
    10:42 PM

    Second day of the new programme so it was shoulders, biceps, triceps and abs and before that my usual 5min warmup on the cross trainer. I felt good the whole way through the workout no flat spots which I thought I might be a bit sluggish after yesterdays workout. When I got home I also added a 2.5km walk with the dogs for a but of cardio points. Nutrition is to the letter of tge maxs plan which I find easy to follow and isvworking well for me.

  • Nick Rooms
    25 Aug 2014
    10:51 PM

    Started the new nutrition plan today which didnt really make to much of impact, actually it was easier less thing to prepare in the evening. But the new training plan was certainly a step up having to a cardio session first thing this morning and then the mammoth weight session in the arvo, chest, back, legs one afterrn the other. I was stuffed after I finished and ill have that again on Thursday. For my first morning session I decided I would go for a jog for 40mins and covered around 5kms as I was just going steady.

  • Nick Rooms
    24 Aug 2014
    10:13 PM

    Cardio sunday, today training was simple go and run for 45mins, in this time I clocked up 6.5kms felt good right up to about the last 10mins then I was struggling just a bit. And all this was before breakfast so when I walked through the front door it straight into cooking my egg whites and brown toast.

  • Nick Rooms
    23 Aug 2014
    10:09 PM

    So today was Cardio day and I decided to go to the gym and do a crossfit style workout instead of just a run around the streets. The workout I did was the "Spartan 300" which consists of: 25 chins 50 60kg dead lifts 50 push ups 50 box jumps 50 floor wipers holding a 30kg barbell 50 15kg dumbbell clean and press 25 chins I completed this in 28:04 mins

  • Nick Rooms
    22 Aug 2014
    9:43 PM

    Day 26 - morning session today and it was shoulders and tri's. I started feeling a bit flat and tired so I got some Max's pre workout which helped alot, I dont normally need to use pre work but i think the work load is slowly catching up. All felt good after the pre workout and all my weights went up again so I have been steadely increasing the weights everyweek so i dont think it is down to the pre workout but it sure did help. In the afternoon I had to do a flyer drops in peoples letter boxes around the neighbourhood and it all hills so i counted this as cardio as it took me two hours of steady walking.

  • Nick Rooms
    21 Aug 2014
    11:20 PM

    Today's was good it was back and cardio. I must admit I did struggle with close grip pull down so I dropped the weight on the the last few reps. For cardio I did 45mins of 5min walk and then 5mins of running all on incline of around 6 to 8. also before lunch today I did my 20min walk which I try to do everyday as a little extra cardio points. I got the next 4 weeks training and nutrition plan so look forward to starting that next week apart from double legs day.

  • Nick Rooms
    20 Aug 2014
    11:08 PM

    So today was cardio day and so I hit the crosstrainer for 60mins at a steady pace with a 5min cool down and burned around 500cals and covered nearly 8km. I also went for a 20min walk before I had lunch today. I did my week photo today so I could unlock the next 4 weeks of the challenge so that I could prepare for it. Before I did the photo I jumped on the scales and came in at 83.6kg which was after the gym sesh so i had consumed a fair bit of fluid so I may be lighter than 83.6 but thats cool Im slowly stating to see changes so things are working. I have also attached a photo showing the start, week 2 and now.

  • Nick Rooms
    19 Aug 2014
    10:47 PM

    What can I say, its was legs today something that I love to hate! that's all I have for today I'm so tiered so I'm off to sleep.

  • Nick Rooms
    18 Aug 2014
    11:16 PM

    Day 21 and everything is still on track. Today was chest and bi's and for some reason my bench press was a real issue i dont know why but had to drop all the weight back lighter than my first week but everything else was stronger go figure. Started with a 10 min walk on the tredmill for a warm up and after the session I finished with a 20min steady pace session on the cross trainer.

  • Nick Rooms
    17 Aug 2014
    10:26 PM

    Today I went for a ride on my mountain bike which mainly consisted of flat riding bit found some steep hills to ride up and went to some trails all in all I was out for just over an hour and clocked up 19km and it Said on my tracker that I burned 1100 calories, but I don't know how accurate this is. while I still had some energy left and I was all sweaty I decided to mow the back yard which took an additional 20mins, so I think I had a pretty decent workout. See photo for my tracker page

  • Nick Rooms
    16 Aug 2014
    11:46 PM

    So todays challenge was cardio. After thinking what I would do I thought a run would be good as it look very nice outside. I went out as soon as I got up to get training out of the way for the day so my run lasted 40mins with a 5 min walk to cool down and I think in total I did just over 7km's I had to guess the distance of google earth because my stupid run tracker had some early morning issues. And as soon as I got back home it was time for oats in water with super shred and some low fat greek yoghurt......yumm :) Cardio is on the menu tommorrow so it could be HIIT or maybe out on my bike. First box of supershred down now onto the new box

  • Nick Rooms
    14 Aug 2014
    10:55 PM

    Back workout today, so i started with 10mins on the rower then into Maxs back routine then finished off with 40mins on the tred mill with incline up and alternating every 5mins run then walk the finish with a 5 min cool down at normal walking pace on 0 incline. On the walk the incline was on 8 and speed was 6.5 and the run was on incline 6 and speed was 8.5.

  • Nick Rooms
    13 Aug 2014
    10:29 PM

    So today was cardio day so normally I go for a run but the weather didn't look that great so I went to gym and smashed out 45mins on the cross trainer. I also went for a walk about 1.2kms at lunch time. Another thing I am starting to notice is that I'm not getting hungry through the day anymore which is good and after my day of felling flat I have noticed a jump in energy. I have attached a photo of the cross trainer results

  • Nick Rooms
    12 Aug 2014
    11:08 PM

    Legs day today :( Thats all!!!!!!!!

  • Nick Rooms
    11 Aug 2014
    10:58 PM

    Chest and bi's today which is my favorite. But today I was really struggling with the weights from the previous weeks so I don't know what happened today, I'm hoping it was just one of those flat days you can have. After my weight workout I joined a circuit class which was quite intense and that went for 40 mins.

  • Nick Rooms
    10 Aug 2014
    10:47 PM

    Sunday anothe rcardio day, so i went for a bike ride. Rode for 60 mins and clocked up nearly 19km's and it made extra hard because the route i took pretty much had a head wind all the way.

  • Nick Rooms
    9 Aug 2014
    11:38 PM

    All right its Saturday which means its cardio day. So today I thought i would jump into some of my ol crossfit training books and find a HITT workout and thin is what I did. For a warm up I did 5 mins of as many skipping double unders as you can which is for every jump the skipping rope does two revolutions. I attached a video of this as a demo. For my workout I did the "Spartan 300" (body weight) as fast as i could. 25 burpees 50 lying leg raises (each leg = 100 reps) 50 tuck jumps 50 pushups 50 air squats 25 burpees I completed this in 13mins 05secs and was stuffed In the afternoon I went for a 3km walk to finish the day off. I also attached a pic of my dinner which is a stir fry with a touch of soy and I add some water to make a little sauce then throw in my cup of brown rice an stir it all up to soak up the sauce its very nice almost so tasty its like a cheat meal.

  • Nick Rooms
    8 Aug 2014
    10:41 PM

    Friday, Shoulders, Tri's and Abs. Not to much to report just another solid training session. I started with a 20 min warm up on the cross trainer then into the workout which Im still following the Max's training plan so have a look at Fridays sesh and thats what I did. I did however add more exercises to th eab routine as I find it a little simple so here is what I did. 4x20 crunches 4x20 horizontal leg raise 4x15 weighted decline sit ups with the weight held as is you are benching it. and I do this none stop so no rest between sets. Diet was good no change there. two day of cardio coming up yipeeeee!!!! :)

  • Nick Rooms
    7 Aug 2014
    10:30 PM

    Today was back and cardio day. Felt pumped all day, itching to get to the gym. But for some reason I was strugling to lift the weight on the last exercise on back which was close grip lat pull down. I was quiet tierd first thing this morning so maybe it's just one of those days where just feel flat. To overcome the struggle on the weight I would start on the same weight as last week the I would drop set to finish my reps off. After my back session I finished with 40 mins on the tred mill with the speed set to 6.5 and incline on 15 which is the max. When I got the 10 min mark I would drop the incline to 8 and put the speed to 8 and run for 5 min then back the speed as above and alternate every 5 mins I also went for a 1.2km walk before my lunch which I count as cardio.

  • Nick Rooms
    6 Aug 2014
    11:02 PM

    Cardio today so I did another jogging session and ran for 40 mins and covered 7km so I was very happy with that. Although im not aiming for distance just time around 40 mins. I felt good but was a slow a the start as my legs where a bit tight from doing legs yesterday. I have also attached a funny gym meme for the day after legs!

  • Nick Rooms
    5 Aug 2014
    11:00 PM

    Legs day Tuesday, Thats enough said!!!!! increased a few of my weights on some of the exercises from last week which was good. Im so tired so thats it from me. :)

  • Nick Rooms
    4 Aug 2014
    10:53 PM

    Start of week two and nothing to different to report today, Ate well still following the nutrition plan with no problems at all. I like Monday as its chest and Biceps day which is my favorite. All of my 3rd and 4th on all exercises increased today which was good to see already. I think I read somewhere it is called progressive training where you steadly increase your weight every training session. After weight training I jumped in on a circuit class for 20 mins which is a fun way to finish i find. Anyway Im off to bed to have nightmares about Leg day tuesday (not my favorite day) :)

  • Nick Rooms
    3 Aug 2014
    11:36 PM

    End of week 1, 11 to go. everthything diet and nutrition wise has come together like clock work I am now in a good routine following both of max's diet and training plans and I feel they are working great for me. That being said I have been onto the plan since the registrations opened so Ive got used to it now. Today was a cardio day so I went for a ride on my mountain bike for 50mins and rode 16km in that time. This helped with my legs as they where a bit tight in the old hamstrings from the interval sprints yesterday. I have attached a pic of my cycle time, pace and distance for interest I also mowed the lawn which I add to my cardio points, hahaha every bit counts I say! This afternoon there was an NRL game on in Cairns for a change so I went to that (see photos). Now if there is a place to test your mental resistance for all things good or bad I should say. This the place all the hot dog, burger, bbq'd onions drifting around is almost enough turn you to the devil food but the challenge provailed even if my girlfriend sat next to me laughing while eating a hotdog. Bring on week two!!!!!!

  • Nick Rooms
    3 Aug 2014
    12:03 AM

    For some reason I alwasy find the weekends the hardest to stay strict with my diet, I dont know why maybe its because I get up a touch later which throws out all my meal times. You would think it would be easier with being at home but not me but I find it much easier when im at work clock watching lol. For training today it was cadio so i did some nasty interval training which consisted of, 400m warm run including side jumps, high knees and short burst then 20 rounds x 100m all out sprints and you rest between rounds by walking back to the start this took me around 20 to 30mins all up the last runs where a bit slower as you can imagine. For this training session I went to the local school and used the oval which has the running track marked out. After I finished I got home then took the dogs out for a 4km steady walk as a warm down. I meant to talk a photo because it was such a nice day sun shinning, blue sky's but I was so stuffed on the last round I forgot.

  • Nick Rooms
    1 Aug 2014
    11:06 PM

    Day 5, today was shoulders, tri's and abs I also threw in a 25 min warm up row on the ergo machine as I had to wait for my training partner to turn up. for the shoulders and tri's I followed the training plan which consisted of seated shoulder press 4x8 reps, dumbbell side raises 4x8 then onto tri's for these I did skull crushers and tricep pull downs with the rope attachement. For abs I changed it up a bit as I personally dont find 2x20 crunches enough so I do 3x20 lying leg raises 3x20 4kg medicine ball side to sides 3x20 15kg plate decline sit ups with the weight held like your benching pressing it. I added some photos one of my warm up row time and distance, a pic of me, just finished my training, the gym I train at its not big its got everything you need and last one of my dinner which i changed the salad option for asian greens for a stir fry which I just put in the fry pan with a dash of water to wilt them.

  • Nick Rooms
    31 Jul 2014
    10:09 PM

    Today was Back and cardio day. which consisted of a 10min warm up on the rower then 4x10 seated rows, 4x10 wide grip chin ups, 4x10 close grip lat pull down. for cardio I wakled on the tredmill for 30mins at a speed of 6.5 and had the incline set to 12 and moving it up to 15 then finished off with a 5 min cool down walk which ended with burning 600 calories according to the tredmill which I would take with a grain of salt. Food was as per the maxs nutrition guide which im finding work well for me just the right amount.

  • Nick Rooms
    30 Jul 2014
    11:26 PM

    Today was cardio day so I decided I would go for a run which was a slow as my legs where still a little tight from leg day Tuesday, I was aiming for around 40-50 mins but I was stuffed at 38 min but I still covered 6.3km's so was happy at that. I stopped at around 1km from where I was parked so I could walk back as a cool down then did some streching before heading home. I have attached some screen shots of my run times and map of the run. Food was as per the max's nutrition plan.

  • Nick Rooms
    29 Jul 2014
    10:37 PM

    Training today was exiting as it was legs day and abs to finish off. I also went for about a 1.5km walk at lunch time, to the local supermarket to pick up some stuff. And then another walk after my gym session which ended up being around 7pm and that was about 2.5km while hanging on to the dogs for some extra calorie burn. Again I have posted up a pic of my dinner which was grilled chicken, borwn rice, broccoli and a glass of water

  • Nick Rooms
    28 Jul 2014
    10:47 PM

    Well today was day one and it went pretty well. I have been following the nutritrion and training plan since the day the registrations opened. So this being said im in a pretty good routine already, I still have to commit the eating plan to memory so i dont have to keep looking at whats next to eat or whats on for tommorow food wise. As for training, I did the fitness test as a warm up and then went into training chest and biceps. Then I finished of with a 30 min Cardio class at my local gym (sprints, push ups, squat jumps, travel lunges) these where done in rounds on a timer. I attached a photo of my clean dinner Steak, a cup of brown rice and a cup broccoli and a glass of water.

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