Sunday, 25 January 2015

My workout plan updated

Welcome to 5.14 fitness,

Time for a quick update on the workout I am doing at the moment. As I have written about before, I started doing the 30 day fitness workout plan that is on ( It is not for body builders) and I changed it a bit to suit my needs. If you do not know about the 30 day workout, then please check back on previous posts I have wrote about it. The workout pretty much consists of a 15 minute abs workout followed by some lifting which trains certain parts of the body.

What I do now is quite different from what I started out doing. This is mainly because I do not have the equipment or I want to train other parts of the body more than others. For example, a lot of shoulder workouts used to be in place, whereas now they are not in the plan: due to shoulders not being a priority for me. I now do not  have a lot of variety in my workout- I tend to do the same thing every day. 

I do the same 15-20 minute abs workout then I did before, which I am finding is maybe too easy and I may change it soon. Afterwards, I do 6 different exercises , they are usually the same everyday.
They are: 

Straight arm dumbbell pullover
3 sets, 12 reps, 45 second rest

Concentration curls
3 sets, 12 reps, 60 second rest

3 sets, 15 reps, 45 second rest 

Dumbbell bench press:
3 sets, 20 reps , 60 second rest

Hammer curls
3 sets, 12 reps, 60 second rest

3 sets, 15 reps, 45 second rest 

So, I do that along with the 20 minute abs workout, and it mainly focuses on the arms, abs and chest. I spend about 45 minutes a day doing it all, with cardio on some days also ( I tend to do cardio on an exercise bike ).

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Sunday, 18 January 2015

Just a quick update

Welcome to 5.14 Fitness, 

So I appologise for the lack of posts over the last week, however I have been really busy else where with exams and school at the moment, therefore Inhave not had the free time that I would and use to post with. But I have tried to stay pretty healthy and and active when I could over the last few days and this will just be a progress check on how I am feeling and doing.

I confess to have eaten a fair share of fatty and sugary foods over the past week, however this was intended to keep me awake and alert so that I would be able to complete the busy routines scheduled for this week in particular. I also admit to a lack of dairy and calcium, however other than that I can safely say that I have been eating a pretty balanced diet. Moreover, over the last week I have actually cut down on fats and increased dairy, but I have not eaten as much and as frequently, so I think I will be in a good place if I have the same percentage of balance just increase the quantities. 

Moving on to physical appearance I am feeling quite proud of how things are going, I have really cut down on stomachs fat and developed my six pack and worked hard at a new gym routine to increase my arm size. In particular triceps have really been targeted and worked.

So this was just a quick post, I am feeling great! So I hope you enjoyed, please check out other posts and come back in the future, new posts coming soon, please follow me and comment etc everything is returned remember- work hard and peace! 


Wednesday, 7 January 2015

My eating plan - part 1/2

Welcome to 5.14 fitness,

Today I am going to post about what I eat on a day to day basis, as I try to be healthy with what I eat. I will also make some comments about what is healthy to eat and how I could improve my own "diet".
I used to eat without a care, however now I try to choose foods that are good and I do try not to eat too much. I know that I probably am quite foolish without knowing with what I eat- so I will be glad to hear feedback on improvements or anything I am doing wrong.

I have researched about food and what men should eat in order to become healthy and fit. Despite all the information I gained, I still can not incorporate some of the foods into my life, as it is either too expensive or not available to buy where I live.
I have control over all my meals apart from my dinner- which my mum cooks and I have little say on what I want. The meals are usually quite big and occasionally quite unhealthy, however I can not change them as my mum does not like me eating any less than what she gives me - ( she claims I need to eat more and I am too thin ) .

It is recommended that you have 6 meals a day, which is breakfast, lunch, dinner , two snacks in-between those meals, and dessert. It is also good to eat breakfast like a king, lunch like a prince, and dinner like a pauper. I can not do this, as I don't have that much control over what I eat ( I am living and eating with a family of five )


I have two options for breakfast.

1.) The first is shredded wheat bite size, which I ate for the last 3 or 4 months. I like to have cereal for breakfast, as it is quick and I do not have a lot of time in the mornings. For breakfast, ideally you would have something like egg on toast, as it is good on protein and other things. However, something high in fibre is good as it fills you up quick.
I spent a bit of time looking at what the best cereals are, and I found that shredded wheat bite size is the best one to go for. Throughout all the articles I looked at, this cereal was the number 1 . High in fibre, and with virtually no sugar, this cereal is incredibly good for you and has everything inside it for a very beneficial breakfast.

Although, there is one problem...the taste.
For the first two days it was all right, however after that I realised how bland and tasteless it was. It literally tasted of nothing; it was like eating solidified air or sometimes sawdust. The lack of taste may turn you off it completely, but it is very healthy so I still ate it and eat it for that reason.

2.) The second breakfast I have is the one I have the most often now. It is a simple, well known breakfast that is porridge. Porridge is very good for you, for reasons that I am sure all of you know. It is quick to make, full of beneficial oats and nuts, and is even quite tasty ( unlike the shredded wheat ), I have a fruit and nut flavoured one, although it is healthier to make your own porridge, as then there will be no added flavours and ingredients that knock the porridge down on the "healthometer". So if you can make your own, I strongly advise it!

The next post will finish my eating diary off and talk about what I have for my lunch, my snacks and my dinner.
Criticism , in this case , is a good thing and if anybody has problems or improvements to my eating lifestyle then please do tell me.

Thank for reading, please subscribe and like (we will like and subscribe back) . Thanks again and peace!

Saturday, 3 January 2015


I went from a BMI of 27 to 19.8 in two years. I have gone from being very overweight to below a normal weight and I am sharing my journey on how I did it. If you haven't read my introduction to this, then please do so- as it might really help you.

So, you have heard up to until I had nearly finished Insanity. For those who can't remember ( or who just don't know ) , Insanity is a two month workout DVD that makes you burn a hell of a lot of calories, as well as build muscle. It uses high-interval training in order to make you work the most sweat- and it is extremely effective. You hardly get any rests, which increases the workload and thus means results occur quicker. It is one of the most effective and popular workout plans on the market.

Now, I finished Insanity in a weird way. In the second month, I started to not do the workouts to their fullest. This is because they were an hour long, and I did not have the time to complete them, due to school and doing things with my friends. My parents also started arriving earlier from work, which meant I could not use the living room ( the only space I had ) to do Insanity. So on some days I started doing half a workout and the rest the following day.

After the two months had been more or less, I cam to a halt, but it was not sudden. I started playing football more often and doing other sports, and so I gradually did less Insanity until I did not do it any more. I had completed the two months you were meant to do- so I had a reason to stop. After Insanity, I went on to weights and abs workouts, but I will get to that on other posts.

The results of Insanity were very good. At the beginning, I was still very fat and my fitness was very low. Over the course of the two months, all of this changed. I became thinner, and I was at a normal weight by the end. I did not measure at the time but I reckon my BMI was about 23 or so. I had become more confident in myself, and felt happier. I also became stronger, and my strength enabled me to excel in other things. Finally, my fitness levels increased and my stamina was greatly improved.

Insanity Pro's and Con's

  • You lose weight incredibly quickly
  • Pushes you to the max and makes you sweat
  • Little/no rest times therefore fast results
  • Increased strength and fitness.  
  • Improved confidence and happiness   

  • Not for the faint-hearted!
Overall, Insanity changed my life for the better. It turned me into a much healthier and fitter person in only two months, Yes, it was incredibly hard, but it was also incredibly beneficial. I highly recommend it to anyone looking to lose weight or anyone wanting a challenge. Id say it is the best workout out there. 

Next post- my diet and transition into other self-formulated workouts

Thank for reading, please subscribe and like (we will like and subscribe back) . Thanks again and peace!