MuscleFiles: Week 12 – Sunday – The End

Posted on May 13, 2012 by Scott Baptie

The end!

It has been a great 12 weeks. Below you will see my stats and end photos. There has been some fat gain but there has also been some good muscle gain.

Big thanks to all you guys for reading the blog. Thanks to Maximuscle for the supplements and Andrew Gordon Butcher for providing the meat.

There are so many things happening at the moment and I am working on some new projects that I am pretty sure you will be interested in. To keep up-to-date “like” my Facebook page (http://facebook.com/scottbaptiefitness)  and feel free to ask me any of your nutrition and fitness questions there.

If you are looking to add on some lean muscle then a personal nutrition plan, designed by me could help you achieve your goal. Each program is custom-designed and individually tailored to your needs. Generic programs yield generic and unimpressive results; properly individualized programs yield extraordinary and astounding results. : (http://www.foodforfitness.co.uk/#/services/4551769017)

Yours in health,

Scott

Posted in Diary Entry, Progress Photo, Video Blog | Leave a comment

MuscleFiles: Week 12 – Thursday

Posted on May 10, 2012 by Scott Baptie

Lunchtime legs session. It was nails, I could hardly walk afterwards. When doing the leg extensions I made a concious effort to make the negative part of the rep last 3 seconds, the burn was insane. Give it a try next time!

 

 

 

Someone asked me on the facebook page why I have not been uploading food logs like with the previous blogs. Simple reason why: I haven’t been keeping a log. I know roughly how much I should be eating and at what time. Most of my days look like this:

Breakfast: 100g oats, bannana, MaxiRaw WPI Intensity, multivits + probiotics + zinc + echinacea + glucosamine + fish oil

Mid Morning: Lean protein (chicken, fish, turkey, steak etc) with some low GI carbs (sweet potaoto, brown rice, quinoa etc)

Pre-Wo: Maxipower (http://tinyurl.com/mmpower)

Post-Wo: Cyclone (http://tinyurl.com/mmcyclone)

Lunch: Lean protein (chicken, fish, turkey, steak etc) with some low GI carbs (sweet potaoto, brown rice, quinoa etc)

Mid Afternoon: Either lean protein (chicken, fish, turkey, steak etc) with some low GI carbs (sweet potaoto, brown rice, quinoa etc). Or 100g oats and MaxiRaw WPI Intensity and some peanut butter

Dinner: Lean protein (chicken, fish, turkey, steak etc) with some low GI carbs (sweet potaoto, brown rice, quinoa etc).

Bedtime: MaxiRaw Casein Sustain + magnesium

This was my dinner

Don’t forget to add me on twitter if you tweet : @ScottBaptie or on Facebook ScottBaptieFitness

Posted in Diary Entry, Random photo, Workout log | Leave a comment

MuscleFiles: Week 11 – Sunday – What a difference a shave makes

Posted on May 6, 2012 by Scott Baptie

So here are two photos taken on the same day. I am sure you will agree I look fatter and less defined in the photo on the left. I did not proceed to do several hours of cardio then take another photo, I just simply shaved my chest. This post sounds like a load of nonsense but when do you ever see cover models or fitness models with hair on their chest? Answer: never!

If you want to show off your figure a bit more then get rid of the hair and you will be surprised at the difference it makes. If you get a tan then it takes it to another level, perhaps a vane step too far. Just saying.

 

Anyway, enough talk of photos, lets get down to business. Weight was 85.1kg this afternoon, very happy with that although I am not sure I will hit 86kg by the end of this 14 week programme.

I made quite a nice dinner if I may say so myself using some chicken supremes from my friend Andrew Gordon Butchery.

I dunked some chicken in an egg and coated in breadcrumbs then gently fried on a very low heat so they wouldn’t burn. I mixed up some honey, olive oil, parsley, black pepper and Tabasco sauce in a bowl then added it to the frying pan when the chicken was ready and coated the meat. I served with some rice, delicious. Quite dense in calories but I am trying to add mass, that’s what I want!

 

Don’t forget to add me on twitter if you tweet : @ScottBaptie or on Facebook ScottBaptieFitness

Posted in Diary Entry, Food Log, Progress Photo, Video Blog | Leave a comment

MuscleFiles: Week 11 – Tuesday

Posted on May 1, 2012 by Scott Baptie

Quite a lot of progress photos, went a bit snap happy. Anyway, this is what I look like at 85kg. I thought I had better include a leg shot as I havn’t done so to date, nor has there been a front double biceps. I realise I look very white and a bit hairy. I only have a few weeks left of this phase of my training before I start to cut it up again.

When I did lean files, my lean weight was 79kg. I am hoping to be able to get down to that same level of leanness when I start the cut but hold onto the muscle I have built up over the last few months and be leaned out around 82-83kg. I am still happy with the fat gain on the plan. I knew that I would gain some fat but I have gained much less than I expected.

The completely lean bulk without gaining any fat is obviously the goal of many people but I can assure you, it is very, very difficult. You need to be realistic and accept that you will put on a little fat and the abs may dissappear. If you do this over winter then it is fine, who goes parading around with their top off at this time of year anyway? Once you have added on some lean size and you are happy with the muscle gains you have made, that is when you want to think about moving into a fat burning phase of your training.

I made a rather nice dinner tonight if I may say so myself. A quick and easy curry. Fry a chopped up chicken breast, an onion & green pepper in some coconut oil. Add half a tin of chopped tomatoes and a teaspoon of curry paste, let simmer for 10-15 mins. Cook the rice..(as you would normally) but with a pinch of cinnamon and curry powder in the water.

Don’t forget to add me on twitter if you tweet : @ScottBaptie or on Facebook ScottBaptieFitness

Posted in Diary Entry, Progress Photo, Random photo | Leave a comment

MuscleFiles: Week 10 – Sunday

Posted on April 29, 2012 by Scott Baptie

I can’t believe I have been on this programme for 10 weeks and I am not sick of it yet. Really loving the training routine, supplements and workout plan.

On the left is a rather delicious cut of venison I got my from my butcher Andrew Gordon. I just cooked it in the griddle pan and served with some sweet potato wedges. Venison is often considered the best meat for bodybuilding because it is low in cholesterol and it is very lean.  Venison is the best protein for building muscle because it also has vitamins such as the B vitamins. It also supplies an easily absorbed form of iron. It’s a great alternative to Lamb and beef for casseroles, stews and even curries for the adventurous.

It is also high in riboflavin which improves energy metabolism and plays an important role in  energy production. Where energy is created in the presence of oxygen, riboflavin is crucial for the energy conversion process, so in tissues  such as the heart and muscles. It also protects the molecule  glutathione in the cells mitochondria which is an anti-oxidant that  protects oxygen containing molecules.

Here are some progress photos:

 

 

 

 

 

 

 

I am happy with the progress. I think I am constantly adding some nice size and abs are still semi-visable which is pretty good after a solid 10 weeks of being in a caloric surplus.

Don’t forget to add me on twitter if you tweet : @ScottBaptie or on Facebook ScottBaptieFitness

Posted in Diary Entry, Progress Photo, Video Blog | Leave a comment

MuscleFiles: Week 10 – Wednesday

Posted on April 25, 2012 by Scott Baptie

I can’t believe I am half way through week 10 already. Time is flying. It will almost be time to start cutting again….but not before I add on some more mass. Not a huge amount of weight change but strength is still improving.

 

 

 

I did a chest workout today and I felt it went rather well. Until I started this current phase of my training I have never been able to use the 50kg dumbbells for a chest press. I managed the 6 reps quite comfortably, if there were heavier dumbbells I would move onto them but alas, I have maxed out. Therefore I will lengthen the time on the eccentric phase of the lift (the lowering of the dumbbells) this will help increase intensity.

Press-ups three angles is basically a giant set of decline (feet on a bench), incline (hands on a bench) and “normal” or flat press-ups. I like to finish with this as I get a great pump from these exercises.

For lunch I knocked up some pork loin steaks in a really simple glaze. I just placed some pork fillets on a grill then drizzled with some balsamic vinigaer and honey and sprinked some garlic salt, dried rosemary and black pepper on it.

Then I took the back of a spoon and basted the pork loin then fired it into the grill and cooked for 10-15minutes. It is such a simple way to add some flavour to pork. I removed the fat from the loin because there was quite a lot.

Once I did that it left a beautiful, high protein meal. I served it with some brown rice and mixed veg.

Progress is going quite well. I feel like I have added some good width and thickness to my back. I think I have made gains everywhere…including fat unfortunately. I am far from photo condition but I know that I will be able to skim off the fat and get back into good shape but with an extra few kilos of muscle when I need to.

Don’t forget to add me on twitter if you tweet : @ScottBaptie or on Facebook ScottBaptieFitness

Posted in Diary Entry, Food Log, Video Blog | Leave a comment

MuscleFiles: Week 9 – Sunday

Posted on April 22, 2012 by Scott Baptie

Sunday morning back workout:

 

 

 

I had a great session today, the gym was quiet so I got everything done in the order I wanted to do them. Deadlifts to start with went well, I recon I can go heavier but it is my grip that fails me. I don’t like using straps so I have got my hands on some of these:

FatGripz are a new invention that are proving to be very popular. I have spoken to several fitness colleagues and they spoke very highly of them. They attach to barbells and increase the thickness of the bar. This is great for forearm work which carries forward into improve grip strength and general arm development. I will be using them this coming week during my arm workout so hopefully they will have a positive impact.

For dinner this evening I made a simple pork and red wine dish. I fried a pork fillet with some onions, garlic and peppers. I added a tin of chopped tomatoes, a glass of wine and a splash of water. I then mixed in some rosemary, black pepper and salt and simmered for 30mins until the sauce reduced to a consistency I was happy with. I served with some brown rice.

 

Progress – getting there slowly but surely. Weights, strenghth and general size is still increasing. Abs are slowly disappearing but I am happy that they are semi-visable after 9 weeks of heavy eating and lifting.

Don’t forget to add me on twitter if you tweet : @ScottBaptie or on Facebook ScottBaptieFitness

Posted in Diary Entry, Progress Photo, Workout log | Leave a comment

MuscleFiles: Week 9 – Thursday

Posted on April 19, 2012 by Scott Baptie

Lunchtime legs session, fuelled up on MaxiPower as per usual:

 

 

Great workout today. I should mention that I usually have a 5-10minute warm-up on the treadmill then do plenty of dynamic leg work before starting the squats. By dynamic I mean leg swings (different directions), squats with just the bar, lunges etc. Hopefully you don’t do static stretching before a workout. If you do, stop. Static stretching can be done after a workout but before you want to get the blood flowing by doing dynamic work.

For lunch, I made a simple chicken and rice dish. Simple recipe: coat the chicken in some balsamic balsamic vinegar, honey, black pepper and mixed herbs then put it in the grill. While the chicken is cooking – fry some spring onion, garlic and a pepper in coconut oil. Once the veg is cooked add some uncooked rice and a stock cube to the pan and mix through. Add your water and boil the rice until it is cooked. Drain the water and serve with the chicken.

Option – arrange on the plate, sprinkle with dried parsley then take a close-up photo to make it look more pretentious than it is :p

The bottom line is that it is very quick to eat, high protein and it tastes great.

I always use coconut oil for frying.  There is a misconception spread among many people that coconut oil is not good for the heart. This is because it contains a large quantity of saturated fats. However, coconut oil is beneficial for the heart. It contains about 50% lauric acid, which helps in preventing various heart problems including high cholesterol levels and high blood pressure. The saturated fats present in coconut oil are not harmful as it happens in case of other vegetables oils. It does not lead to increase in LDL levels. It also reduces the incidence of injury in arteries and therefore helps in preventing atherosclerosis

The saturated fats in coconut are medium chain fatty acids whose properties and metabolism are different to those of animal origin. Medium chain fatty acids do not undergo degradation and re-esterification processes and are directly used in the body to produce energy. They are not as ‘bad for health’ as saturated fats.

Progress photo on the left, weight and strength is still increasing so I am happy.

Don’t forget to add me on twitter if you tweet : @ScottBaptie or on Facebook ScottBaptieFitness

Posted in Diary Entry, Food Log, Progress Photo, Workout log | Leave a comment

MuscleFiles: Week 8 – Sunday

Posted on April 15, 2012 by Scott Baptie

Finished 8 weeks of the programme and enthusiasm is still very high! Weight is consistently over 84kg now which is also encouraging. I am happy with the progress pics. I think I have made some good gains everywhere but especially with shoulders and upper back. This is due to the heavy pressing and pulling work. Abs are still blurry but that was to be expected they are still visible and I am up over 4kg in 8 weeks so those gains are definitely muscle gains with some fat accumulation.

 

 

 

 

 

 

 

 

 

 

 

 

For dinner I made a hearty beef and ale stew. It was very similar to this one: http://www.foodforfitness.co.uk/#/italian-beef-stew/4552893917 but I used a can of ale instead of the stock.

Don’t forget to add me on twitter if you tweet : @ScottBaptie or on Facebook ScottBaptieFitness

Posted in Diary Entry, Progress Photo, Video Blog | Leave a comment

MuscleFiles: Week 8 – Thursday

Posted on April 12, 2012 by Scott Baptie

I got back through to Aberdeen today after a few days at home. After some tuna and gltuen free pasta salad for lunch and some Maxipower it was time to head to Aberdeen Sports Village to do some legs.

 

 

 

It was a satisfying workout, the gym was quite quiet and everyone who was there seemed to be very polite. There was lots of asking to take weight plates from the squat rack rather than just taking them, friendly greetings, people putting everything away and no one doing anything stupid like using a swiss ball for pilates on a lifting platform. All in all, it was a good session. Not only that my weight was 84.4kg! Delighted, hopefully it will hit 85kg by next week.

I had my usual serving of Cyclone and MaxiRaw Carb Impact in the changing room post-workout then it was home to my post-workout meal which happened to be my dinner. For dinner we had some amazing steak cooked on the griddle pan with sweet potato wedges. The seasoning of choice for the wedges was chilli flakes, cinnamon and black pepper. Yum.

Don’t forget to add me on twitter if you tweet : @ScottBaptie or on Facebook ScottBaptieFitness

Posted in Diary Entry, Food Log, Random photo, Workout log | Leave a comment