Hi Fitness friends. I have the pleasure in announcing that my personal website will be launching soon. It will have info about me, pictures, training videos, articles on fitness, bodybuilding and health. I wont mention anymore as you will have to wait for the launch, so im keeping the rest a surprise. Check it out SOON!!!
Peter
Tuesday, 7 February 2012
Monday, 9 January 2012
Competition Schedule for 2012
Hi Fitness Friends
I trust you all had a great festive season!
So 2012 is finally here. 2011 was a very successful year for me. I achieved so much and met some amazing people and role models too. Was fortunate enough to meet Pro Bodybuilders Lee Priest, Toney Freeman and fellow USN Ambassador Troy Alves. What an inspiration these guys are and they have inspired me to keep improving and give my best in everything I do in life.
On the competition side of things I only competed at the Mr and Miss Fitness SA show were I placed 6th out of 40 athletes in the model line up. It was a good achievement as I placed 3rd in the body round but a not so strong theme round dropped me out of the top 3. Never the less, I can still hold my head high as I achieved my best look ever which I aim to improve for 2012.
So lets talk about 2012. I have a few shows im considering such as Mr and Miss Fitness SA in May, Fitness America Miami in June, possible make my debut in the IFBB WP Champs in classic line up in August, Body Beautiful in September and Fitness America Las Vegas in November. It all depends how things turn out this year which will decide what shows of the above ill be entering.
Its going to be a tough year for dieting as I have never dieted for longer than 4 months and due to me possible entering quite a few shows this year I am going to have to be dieting the whole year through. Wish me luck and I will be keeping you all updated on my progress. Remember you can follow me on Facebook or Twitter (@petergaiser) to follow my progress and get tips on diet and training.
Make the most of every opportunity presented to you. Have an amazing 2012 and all the best.
Peter
I trust you all had a great festive season!
So 2012 is finally here. 2011 was a very successful year for me. I achieved so much and met some amazing people and role models too. Was fortunate enough to meet Pro Bodybuilders Lee Priest, Toney Freeman and fellow USN Ambassador Troy Alves. What an inspiration these guys are and they have inspired me to keep improving and give my best in everything I do in life.
On the competition side of things I only competed at the Mr and Miss Fitness SA show were I placed 6th out of 40 athletes in the model line up. It was a good achievement as I placed 3rd in the body round but a not so strong theme round dropped me out of the top 3. Never the less, I can still hold my head high as I achieved my best look ever which I aim to improve for 2012.
So lets talk about 2012. I have a few shows im considering such as Mr and Miss Fitness SA in May, Fitness America Miami in June, possible make my debut in the IFBB WP Champs in classic line up in August, Body Beautiful in September and Fitness America Las Vegas in November. It all depends how things turn out this year which will decide what shows of the above ill be entering.
Its going to be a tough year for dieting as I have never dieted for longer than 4 months and due to me possible entering quite a few shows this year I am going to have to be dieting the whole year through. Wish me luck and I will be keeping you all updated on my progress. Remember you can follow me on Facebook or Twitter (@petergaiser) to follow my progress and get tips on diet and training.
Make the most of every opportunity presented to you. Have an amazing 2012 and all the best.
Peter
Tuesday, 15 November 2011
I am Unbreakable
I AM UNBREAKABLE
Most people dont understand, but youre ok with that.
For you, training is not a hobby or a social activity; it is a way of life.
Those around you say that you are obsessed, taking it too far and possibly insane.
They cant understand why you wont eat birthday cake, why you bring Tupperware full of chicken to a party or why you go to sleep early on a Friday to rest up for a Saturday training session.
But you dont care.Their accusatory tones, sarcastic remarks and insults are merely cotton bullets firing at a titanium wall of perseverance known as YOU.You know, beyond a shadow of a doubt, that any negativity that surrounds you is fueled purely by jealousy. Jealous that you are capable of unconditionally committing to something that most cannot stick to for more than a few weeks as part of their yearly resolution. Jealous that you gladly embrace a level of pain, discomfort and fatigue that others cringe at the idea of suffering a fraction of. Jealous that you take time to count carbs, protein, fats and calories while they count their chicken nuggets to make damn sure their 10 piece isnt a 9 piece. In short, theyre Jealous of YOU.Ironically, all the comments, nagging and questioning that is meant to break you down a little, does just the opposite. Every negative word reminds you of how special and uncommon your mechanical allegiance to training really is, in turn, pushing you harder. So bring it on! Let them call you obsessed, crazy or insane and watch you get stronger with every word.
The only one who can slow you down is yourself. As far as the rest of the world is concerned, you are both an immovable object and an unstoppable force
YOU ARE UNBREAKABLE
Most people dont understand, but youre ok with that.
For you, training is not a hobby or a social activity; it is a way of life.
Those around you say that you are obsessed, taking it too far and possibly insane.
They cant understand why you wont eat birthday cake, why you bring Tupperware full of chicken to a party or why you go to sleep early on a Friday to rest up for a Saturday training session.
But you dont care.Their accusatory tones, sarcastic remarks and insults are merely cotton bullets firing at a titanium wall of perseverance known as YOU.You know, beyond a shadow of a doubt, that any negativity that surrounds you is fueled purely by jealousy. Jealous that you are capable of unconditionally committing to something that most cannot stick to for more than a few weeks as part of their yearly resolution. Jealous that you gladly embrace a level of pain, discomfort and fatigue that others cringe at the idea of suffering a fraction of. Jealous that you take time to count carbs, protein, fats and calories while they count their chicken nuggets to make damn sure their 10 piece isnt a 9 piece. In short, theyre Jealous of YOU.Ironically, all the comments, nagging and questioning that is meant to break you down a little, does just the opposite. Every negative word reminds you of how special and uncommon your mechanical allegiance to training really is, in turn, pushing you harder. So bring it on! Let them call you obsessed, crazy or insane and watch you get stronger with every word.
The only one who can slow you down is yourself. As far as the rest of the world is concerned, you are both an immovable object and an unstoppable force
YOU ARE UNBREAKABLE
Friday, 4 November 2011
Plans For 2012
Hi fitness and golfing friends
So...It's almost the end of 2011, can you believe it. Time flys when you having fun hey :)
Many of you have been asking me what my plans are for 2012. Well I like to see how my life unfolds, im not really one for thinking too far into the future, instead I prefer to take each day as it comes and make short term goals that are attainable. This I have found to work for me as it makes me focus easier and allows me to take one step at a time.
I have a few ideas of what I will be getting involved in. I will most likely compete in the annual Mr and Miss Fitness SA pageant again and would like to maybe do one more show, not to sure yet, might even be a show overseas, but we will see how my body progresses as I am always striving to improve and know that I am my best before stepping out on stage. So right now I will be focusing on my weak areas and bringing those up and I may even move up from Model to Model Plus category depending on my progress.
On the golfing side of things, I will be playing in a few tournaments from around March 2012, so I will spend December and January working on my game again as I have been tremendously busy giving golf lessons.
I also have a few other things planned which I can not reveal yet but I will in due course . I am currently in my off-season now so I am trying to grow during this phase and also give my body a bit of a break from the strenuous competition diet. I am a big believer in having a balance in life and it feels great to be human again :) Diet is pretty clean and getting in a good 4-5 sessions per week in the gym with heavy weight training and added cardio to keep my metabolism up. During the weekends i still eat pretty clean but add one or two cheat meals in to help with cravings but try not to over indulge.
I will be back on competition diet around 14 weeks before I know what show I will be doing, so for now im taking it easy and working hard on my weak areas.
Thats all for now and remember to be fit and healthy is not the easiest thing to do, its a lifestyle and once you in it then you will never get out of it. Just keep your mind on the prize and be patient. Always set yourself realistic goals and beleive in yourself.
ONLY THE STRONG SURVIVE!!!
Peter
So...It's almost the end of 2011, can you believe it. Time flys when you having fun hey :)
Many of you have been asking me what my plans are for 2012. Well I like to see how my life unfolds, im not really one for thinking too far into the future, instead I prefer to take each day as it comes and make short term goals that are attainable. This I have found to work for me as it makes me focus easier and allows me to take one step at a time.
I have a few ideas of what I will be getting involved in. I will most likely compete in the annual Mr and Miss Fitness SA pageant again and would like to maybe do one more show, not to sure yet, might even be a show overseas, but we will see how my body progresses as I am always striving to improve and know that I am my best before stepping out on stage. So right now I will be focusing on my weak areas and bringing those up and I may even move up from Model to Model Plus category depending on my progress.
On the golfing side of things, I will be playing in a few tournaments from around March 2012, so I will spend December and January working on my game again as I have been tremendously busy giving golf lessons.
I also have a few other things planned which I can not reveal yet but I will in due course . I am currently in my off-season now so I am trying to grow during this phase and also give my body a bit of a break from the strenuous competition diet. I am a big believer in having a balance in life and it feels great to be human again :) Diet is pretty clean and getting in a good 4-5 sessions per week in the gym with heavy weight training and added cardio to keep my metabolism up. During the weekends i still eat pretty clean but add one or two cheat meals in to help with cravings but try not to over indulge.
I will be back on competition diet around 14 weeks before I know what show I will be doing, so for now im taking it easy and working hard on my weak areas.
Thats all for now and remember to be fit and healthy is not the easiest thing to do, its a lifestyle and once you in it then you will never get out of it. Just keep your mind on the prize and be patient. Always set yourself realistic goals and beleive in yourself.
ONLY THE STRONG SURVIVE!!!
Peter
Monday, 24 October 2011
My Off-season Diet.
Hi Fitness friends
My off-season diet will focus on building muscle while staying lean and in shape for summer. It wont be as hardcore as my competition diet as I am now trying to gain muscle while keeping body fat relatively low. Below is my full diet and supplementation plan for the next 3 months.
Meal 1 5:30 am
- 2 USN Phedra Cut Hardcore caps.
- 2 USN Mens Ultra Multi Vitamin caps.
- 1 USN One A Day 1000mg Vitamin C cap.
- 1 Scoop USN 100 % Whey Isolate.
- Half cup Future Life Immune Boosting Energy meal with half cup Pro Nutro light cereal.
- Black coffee with sweetner.
Meal 2 8:30 am
- 2 USN CLA 1000 caps.
- 1 Cup raw oats with cinnemon and raisens with 1 sliced banana.
- 1 Scoop USN 100 % Whey Isolate.
- 3 Egg whites.
- 1 Cup coffee with milk and sweetner.
Meal 3 11:00 am
- 2 Scoops USN Pure Protein IGF-1
- 1 Apple or Orange.
Meal 4 1:00 pm
- 2 USN Phedra Cut Hardcore caps.
- 2 USN CLA 1000 caps.
- 1 Tin tuna.
- 1 Cup brown wild rice with lentils.
- 1 Cup Pineapple. or sliced cucumber with balsamic vinegar.
Meal 5 3:30 pm
- 2 Scoops USN Hardcore Whey GH.
- 1 Tea spoon USN Pure Glutamine.
- 2 Brown rice cakes with low fat cottage cheese.
Pre-Workout supplements 5:00 pm
- 3 USN Creatine X4 caps.
- 3 USN Anabolic Nitro X4 caps.
- 1 Teaspoon USN HGH 550.
- 2 USN 17 Testo Methox caps.
Workout supplements
- 1 Scoop USN Anabolic Amino Grow with 500ml water. (drink during workout).
Post-workout Meal 6 8:00pm
- 2 Scoops USN Hardcore Whey GH.
- 1 Teaspoon USN Pure Glutamine.
Meal 7 9:00pm
- 2 USN Phedra Cut SF caps.
- Lean beef steak or lean beef mince.
- 1 cup brown rice or wholewheat wrap.
- Broccoli or green salad with slicec cucumber.
Before bed supplements 11:00pm
- 1 Teaspoon USN HGH 550.
- 1 Teaspoon USN Pure Glutamine.
Meal 8 10:30 p m (Optional)
- 2 Scoops USN Pure Protein IGF-1 or USN Protein Dessert.
Notes:
I drink approximatly 3 litres water per day and add pepper to most of my meals as this is a natural fat burner. I also add a small teaspoon of Sweat Chilli sauce to Meal 4. As its offseason I like to add some flavour to my meals but try keep it very low to help me maintain a lean physique.
This is the basis of my off-season diet and I try to eat as clean as possible Monday to Friday and on the weekends I might have 2 or 3 cheat meals, which usually consists of pastas, pizzas and muffins.
My off-season diet will focus on building muscle while staying lean and in shape for summer. It wont be as hardcore as my competition diet as I am now trying to gain muscle while keeping body fat relatively low. Below is my full diet and supplementation plan for the next 3 months.
Meal 1 5:30 am
- 2 USN Phedra Cut Hardcore caps.
- 2 USN Mens Ultra Multi Vitamin caps.
- 1 USN One A Day 1000mg Vitamin C cap.
- 1 Scoop USN 100 % Whey Isolate.
- Half cup Future Life Immune Boosting Energy meal with half cup Pro Nutro light cereal.
- Black coffee with sweetner.
Meal 2 8:30 am
- 2 USN CLA 1000 caps.
- 1 Cup raw oats with cinnemon and raisens with 1 sliced banana.
- 1 Scoop USN 100 % Whey Isolate.
- 3 Egg whites.
- 1 Cup coffee with milk and sweetner.
Meal 3 11:00 am
- 2 Scoops USN Pure Protein IGF-1
- 1 Apple or Orange.
Meal 4 1:00 pm
- 2 USN Phedra Cut Hardcore caps.
- 2 USN CLA 1000 caps.
- 1 Tin tuna.
- 1 Cup brown wild rice with lentils.
- 1 Cup Pineapple. or sliced cucumber with balsamic vinegar.
Meal 5 3:30 pm
- 2 Scoops USN Hardcore Whey GH.
- 1 Tea spoon USN Pure Glutamine.
- 2 Brown rice cakes with low fat cottage cheese.
Pre-Workout supplements 5:00 pm
- 3 USN Creatine X4 caps.
- 3 USN Anabolic Nitro X4 caps.
- 1 Teaspoon USN HGH 550.
- 2 USN 17 Testo Methox caps.
Workout supplements
- 1 Scoop USN Anabolic Amino Grow with 500ml water. (drink during workout).
Post-workout Meal 6 8:00pm
- 2 Scoops USN Hardcore Whey GH.
- 1 Teaspoon USN Pure Glutamine.
Meal 7 9:00pm
- 2 USN Phedra Cut SF caps.
- Lean beef steak or lean beef mince.
- 1 cup brown rice or wholewheat wrap.
- Broccoli or green salad with slicec cucumber.
Before bed supplements 11:00pm
- 1 Teaspoon USN HGH 550.
- 1 Teaspoon USN Pure Glutamine.
Meal 8 10:30 p m (Optional)
- 2 Scoops USN Pure Protein IGF-1 or USN Protein Dessert.
Notes:
I drink approximatly 3 litres water per day and add pepper to most of my meals as this is a natural fat burner. I also add a small teaspoon of Sweat Chilli sauce to Meal 4. As its offseason I like to add some flavour to my meals but try keep it very low to help me maintain a lean physique.
This is the basis of my off-season diet and I try to eat as clean as possible Monday to Friday and on the weekends I might have 2 or 3 cheat meals, which usually consists of pastas, pizzas and muffins.
Monday, 26 September 2011
Wrap Up of the Mr and Miss Fitness SA Pageant
Hi Fitnes freaks
So, Mr and Miss Fitness SA 2011 has come and gone. I Always look forard to this show every year and LOVED competing this year. Met many amazing people and made many new friends.
The show entertained a crowd of 1700 strong and some awesome performances were presented to the crowd. The Standard of the athletes were outstanding/ Some 170 odd athletes entered the show and for the first time a top 10 was selected for each division at pre-judging. This I believe is important as it will ensure that the best of the best are on stage to compete for honours to be Mr or Miss Fitness 2011.
Unfortunatly poor judging standards were experienced and there were some contreversial placings in certain divisions. Specifically in my model division. Judges messed up my theme round scoring and this really had an effect on my final placing. Nevertheless out of 48 model athletes in my division, I placed 3rd in the body round and 10th in the theme round for a final placing of 6th.
I was in the shape of my life and dedicated 4 months to hardcore dieting and training, so personally I achieved my goal but really feel I deserved a place in the top 3, so did many other people. O well, you can only do so much for yourself and hopefully the rest goes your way.
Lets hope that next year the judging standards can be improved as this is by far the best show to compete in. Look forward to improving on my physique even more and bringing home GOLD in 2012!!!
Peter
So, Mr and Miss Fitness SA 2011 has come and gone. I Always look forard to this show every year and LOVED competing this year. Met many amazing people and made many new friends.
The show entertained a crowd of 1700 strong and some awesome performances were presented to the crowd. The Standard of the athletes were outstanding/ Some 170 odd athletes entered the show and for the first time a top 10 was selected for each division at pre-judging. This I believe is important as it will ensure that the best of the best are on stage to compete for honours to be Mr or Miss Fitness 2011.
Unfortunatly poor judging standards were experienced and there were some contreversial placings in certain divisions. Specifically in my model division. Judges messed up my theme round scoring and this really had an effect on my final placing. Nevertheless out of 48 model athletes in my division, I placed 3rd in the body round and 10th in the theme round for a final placing of 6th.
I was in the shape of my life and dedicated 4 months to hardcore dieting and training, so personally I achieved my goal but really feel I deserved a place in the top 3, so did many other people. O well, you can only do so much for yourself and hopefully the rest goes your way.
Lets hope that next year the judging standards can be improved as this is by far the best show to compete in. Look forward to improving on my physique even more and bringing home GOLD in 2012!!!
Peter
Peter Gaiser on the right.
Peter Gaiser
Monday, 12 September 2011
Glycogen Depletion Workout 1
Just finished my glycogen depletion workout 1 of 3. It was seriously tough as I am now very depleted and water loading too.
The reason why I do these workouts is to completely deplete my muscle glycogen stores so that when I start carb loading phase my muscles will be screaming for carbs and my muscles will store a lot more glycogen to give my that harder fuller look. Its all very scientific but if done correctly it can make a huge difference to your look for the stage. Below is workout 1 of 3 I used this morning:
1. Seated machine rows 3x20.
2. Incline machine chest press 3x20.
3. Reverse grip pull down 3x20.
4. Machine flys 3x20.
5. Rear delt machine 3x20.
6. Lateral cable raises 3x20.
7. Arm Curls 3x20.
8. Cable pull downs 3x20.
9. Ab routine: Leg tucks 3 x 20
Side rope crunches 3x15 each side.
Ab machine crunches 3x25.
The focus here is to deplete the muscles and not kill or overload the muscles. I felt drained after this and then proceded to consume meal 2, which was 10 boiled egg whites and black coffee.
Peter
The reason why I do these workouts is to completely deplete my muscle glycogen stores so that when I start carb loading phase my muscles will be screaming for carbs and my muscles will store a lot more glycogen to give my that harder fuller look. Its all very scientific but if done correctly it can make a huge difference to your look for the stage. Below is workout 1 of 3 I used this morning:
1. Seated machine rows 3x20.
2. Incline machine chest press 3x20.
3. Reverse grip pull down 3x20.
4. Machine flys 3x20.
5. Rear delt machine 3x20.
6. Lateral cable raises 3x20.
7. Arm Curls 3x20.
8. Cable pull downs 3x20.
9. Ab routine: Leg tucks 3 x 20
Side rope crunches 3x15 each side.
Ab machine crunches 3x25.
The focus here is to deplete the muscles and not kill or overload the muscles. I felt drained after this and then proceded to consume meal 2, which was 10 boiled egg whites and black coffee.
Peter
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