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

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

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.

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

 

Peter Gaiser on the right.

 

Peter Gaiser

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

 

5 Days out from Mr and Ms Fitness SA, ripped and depleted. Currently water laoding then start my carb up phase on Wednesday.

Water Loading Phase

Hi Fitness Friends

So tomorrow, Sunday 11th September 5 days out from Mr and Miss Fitness SA, I start my water loading phase. Not looking forward to this as I honestly struggle to get in the water I need to flush out my system.

The reason why I use a water loading phase is to help my body get rid of excess water retention. So basically the reasoning behind this is to shock the body into thinking, hey Iv got to much water, I need to get rid of it. So the body starts flushing out that excess water.

Generally I drink 2-3 litres per day, so on Sunday 11th Sept. I will attempt to drink 5-6 litres still water as this will give my body the shock it needs to get rid of excess water. On Monday 12th Sept. I will comsume another 5-6 litres still water. I will be taking a serving of USN Aqua Expel supplement that helps flush out water and toxins in the body. This I will take one serving every day from Sunday through to Thursday, 1 day from the show.

In terms of my nutrition, my diet will remain the same on these 2 days:

Meal 1 5:30

- Half cup oats with 4 egg whites, cinnemon, tablespoon salt and sugar free peanut butter and 1 sweetner.
- Cup black coffee.
- USN Vitamin C 1000mg
- USN Muti Vitamin.
- 2 USN Phedra Cut Stimulant Free capsules.
- 1 serving USN Aqua Expel.

Meal 2 9:00

- 10 boiled egg whites
- Cup black coffee. 
- 2 USN CLA Capsules.

Meal 3 11:00

- 2 Chicken breast with balsamic vinegar.

Meal 4 13:30

- 2 pieces hake.
- Half bag of green beans.
- 2 USN CLA Capsules. 
- 2 USN Phedra Cut SF.

Meal 5 16:00

- 2 pieces hake or chicken breast
- Half bag of green beans.
- 1 teaspoon salt and sugar free peanut butter. 

Meal 6 20:00

- 2 pieces hake
- whole pack of baby marrow.
- 1 whole cucumber with balsamic vinegar.
- 2 USN Phedra Cut SF.
- 2 USN CLA capsules.

Meal 7 21:30

- 6 boiled egg whites.

As you can see my complex carbohydrates are extremely low, this is a really tough time for me now. This diet will be the same for Monday then from Tuesday as I start dropping water, I will be adding complex carbs in small amounts each day until Wednesday afternoon when I start carb loading.

Keep an eye out for future blogs next week as I will be posting my glycogen depletion workouts as well as what I will be carb loading on to come in full and hard for the pre-judging on Friday 16th September.

Wish me luck.

Peter

De-carb week

So this week I have dropped my complex carbs slightly, taking away meal 3 complex carbs and splitting my morning 1 cup oats into half cup foe meal 1 and half cup for meal 2. Due to decreasing complex carbs this week, iv had to increase my protein intake to prevent muscle loss and also make up for the decrease in the carbs.

Still eating around 7 meals per day. From meal 3-7 im eating high protein in form of hake and lean chicken and fibrous carbs in form of green beans, broccoli and baby marrow. Water intake is still around 3 litres.

I will start with my water loading on Sunday and Monday and from then till show time I will drop water intake each day and as I do this increase my complex carbs slightly each day untill I start carb loading on Wednesday.

Make sure to check in next week as I will be posting a blog on how I manipulate my water and carb intake before I hit the stage.

Peter

My Competition Diet for Fitness SA

Hi Fitness Friends

This is my diet which I used for my preparations for Mr and Miss Fitness Pageant South Africa 2011. I started this diet 14 weeks out and I was weighing 90kg with body fat percentage of around 18. After being on this diet for 12 weeks iv got my weight down to 79kg and my body fat percentage is around 5 rite now.

Meal 1 5:30 am

- 2 USN Phedra Cut Hardcore capsules. 
- 1 USN Omega Pro.
- 1 USN One-a-Day Vitmanin C 1000mg.
- 2 USN Mens Ultra 2-a-Day Multi Vitamin tablets
- 1 Cup oats.
- 1 scoop USN 100 % Whey protein powder.
- 1 Cup black coffee with sweetner.

Meal 2 9:00am

- 7-10 Boiled egg whites. .
- 1 Black coffee with sweetner.

Meal 3 11:00 am

- 1 Chicken breast or 2 scoops USN Pure Protein Hydro 6 shake with water.
- Handfull of raisans.

Meal 4 13:00 pm

- 2 USN Phedra-Cut Hardcore capsules.
- 1 USN Omega Pro capsule.
- 2 Chicken breast or 2 hake fillets.
- Half pack of cubed sweet potato.
- Half pack of green beans.

Meal 5 15:00 pm

- 2 Scoops USN 100 % Whey Protein shake 

Pre-Workout

- 1 Table spoon Salt and Sugar free peanut butter.
- 4 USN Nitro Anabolic X4 tablets. 

Post-Workout

- 2 Scoops USN 100% Whey Protein shake.
- 5g USN L-Glutamine.

Meal 6 20:00 pm

- 2 Chicken breast or 3 pieces hake.
- Half bag green beans.
- Cucumber sliced with balsamic vinegar.

Meal 7 22:00 pm

- 2 Scoops USN Pure Protein Hydro 6 shake
- 5 g L-Glutamine.

Extra notes:
- I squeeze some lemon onto my hake.
- Sprinkle a bit od pepper on my meat and veggies ( pepper is a natural fat burner).
- I do not use any other spices at all.
- Drink about 3 litres water per day.

After using USN supplements and changing my diet a bit from last year, it really has helped me improve my physique drastically. Remember to catch my fitness friends and myself rocking it on stage on 16 and 17th September, Grand Arena, Grand West Casino Cape Town. Get your tickets from Computicket NOW!!!

Welcome!!!

Hi all you fitness and health freaks!

Here it is, my official blog page. I will be posting various fitness, health , golf and nutrition articles as well as my own personal diet and training tips and regimes. So remember to to check in on a regular basis for latest articles and my secrets to being successfull.

I am exactly 16 days out from MR and Ms Fitness South Africa Pageant. Felling very confident and am on track to rock it this year. My new improved shredded physique will be revealed on 16 and 17th September at this show at the Grand Arena, Grand West Casino, Cape Town, South Africa. Remember to get your tickets at Computicket...dont miss out in the biggest and best fitness shwo in Africa.

I appreciate all the support and my aim is to grow and promote the fitness industry as well as help others achieve thier fitness and health goals!!!

Yours in Fitness

Peter