Current weight: 75kg (11st 12lbs) (Before weight: 73kg)
Height: 1.88m (6’2”)
Body fat: 8%
Jordan aspired to gain muscle and burn fat simultaneously, striving for a muscular yet athletic physique that supports health and longevity as well as aesthetics.
He explains: “For me it’s as much about getting my heart rate up as it is about getting a good pump, mainly because I loathe typical cardio exercise”!
Jordan’s Training/diet regimen:
Typical weekly exercise:
- Monday: Legs
- Tuesday: Chest and Tris
- Thursday: Back and Biceps
- Friday: Abs and Shoulders
- Saturday: Hill Sprints
Jordan generally works through different rep ranges within each workout with the use of supersets, trisets, drop sets and rest-pause.
Typical daily diet on training days:
Jordan goes on to say “Being of ectomorphic tendencies, I can get through a fair few calories without gaining weight. That said I try to avoid sugar/grains because they make me feel lethargic so I operate on a High Protein/High Fat/Moderate Carbs diet 80% of the time. I attribute the greatest improvements in my physique to eating more healthy fats, protein with every meal and limiting my intake of refined carbs”.
Morning Super Shake* for pre and post workout.
6.45 - Half my supershake (see details below) and tablespoon of peanut butter. 5 grams of beta-alanine in sugar free cordial.
Post workout - second half of supershake and a banana
10am - 3 scrambled eggs with 5 slices of chorizo
1pm - Tuna pesto with spinach leaves, sweet potato, boiled egg and beetroot
3.30pm - Apple, Greek yogurt and beef slices. Green Tea
6.30pm - Beef Stew, Chicken Curry or Beef Chilli - all served with a side of greens
Before Bed - 50 grams of oats in water with a half scoop of whey*
He also has oats to keep his muscles fueled overnight and adds in half a scoop of whey merely for additional protein...and taste!
At work he grazes on nuts and boiled eggs when hungry.
Jordan has a self confessed love for food and he feels he has found a way to still eat plenty of different meals throughout the day, supplement where necessary and maintain a lean physique whilst attempting to add some mass.
He also runs his own nutrition and fitness blog which is worth a look:
www.theproteinranger.com – Here he posts recipes and his thoughts on nutrition and training based on his own experiences.
-Thanks for sharing this incredible transformation Jordan!