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Enlightenment

African King

12/5/2021

10 Comments

 
I spent the summer hard at work in my coliseum just so I could muscle my way out of my 20s💪🏿. I’m 30 today and I’m pretty pleased with where I’m at physically 😁. I nearly drowned in my sweat and constantly fought off hunger, cravings and temptation but it’s all been worth the struggle. I’m going to tell you what I did to get to this point:

Nutrition 🥘
  • Breakfast: 2-4 weetabix biscuits with almond milk + a cupful of blueberries🫐 + 1 banana 🍌 , 1 tablespoon of chia seeds + 500mls of plain warm water mixed with a double serving of whey protein
  • Lunch: 2-3 fish fillet (usually hake or tilapia)/t-bone/chicken (breasts or thighs) with a large serving of 3 mixed vegetables 🥦 🥬 🥗
  • Snack: 2-3 medium sized cups of mixed fruit 🍐 🍉 🍎 🍇🍓🍑 + 500mls of plain warm water mixed with a double serving of whey protein and creatine
  • Supper: 3 boiled eggs🥚, bacon 🥓 , chopped cucumber 🥒 and carrots 🥕 , sliced tomatoes 🍅
  • Hydration: 2.5 liters of plain water daily plus 6 small cups of green tea. Multiply your body weight by 40 mls to get your own optimal daily hydration target.

I didn’t touch dairy products 🥛 🧀 (outside of whey protein), bread 🍞 , nshima and juice. When it came to rice and pasta options I’d opt for brown and wholegrain variants. Water and green tea were my primary go to hydration options and I’d occasionally have a couple lite beers just to be social or when I just felt the urge to consume alcohol.

In summary, it’s lots of nyama (meat) na nsomba (fish), fruit & vegetables.

Training 🏋🏾‍♂️
  • Strength training 5 days a week which involved heavy lifting for an hour a day.
  • Cardiovascular exercise 5 days a week which comprised of 5-10 kilometer incline walks 🚶🏾‍♂️ on a treadmill.
  • Isolated core work: 100 sit-ups, 30 leg raises, 30 side crunches each side, 30 Russian twists with a 8kg kettle bell, 30 bicycle crunches and a 1 min plank

I’m more than happy to share my complete and exact training plan for those that are interested. All you got to do is subscribe to my newsletter here and request for the plan on WhatsApp. Osa yopa ku funsa, ni mahala (don’t be afraid to ask, it’s free).

Supplements 💊
Supplement World Zambia was my plug locally. I got pro nutrition’s 6 pack fat burner, whey protein powder, creatine and CLA. I took them to help build muscle faster, recover from sessions and drop fat (through thermogenesis and appetite suppression) . Other supplements I opted to stack with were fish oil from real science athletics, vitamin D + zinc + magnesium + L-tyrosine from Bulk Powders UK🇬🇧 . The extras were used to optimize my hormone profile (mainly testosterone - zinc), enhancement of mental focus and motivation (via L-Tyrosine) and assistance with the replenishment of lost minerals from sweat (zinc & magnesium).
NB: Guys, please, don’t rush to buy and consume supplements mungulu mungulu if you don’t know what you’re doing. Have a chat with Patrick first (0962-212157). But yeah, this is what I took.

Lifestyle😊
  • 9 hours of sleep daily 🛌 😴 . I took a melatonin supplement to help me with this.
  • Five 2 minute prayer sessions and check ins with God🙏🏾 + 40 minutes of daily meditation 🧘🏾‍♂️ to manage stress. I’d also avoid all human beings whose energy irritates my spirit😔 both in person and on my phone📞 (contact name: Don’t Answer). Please, protect your peace and don’t feel compelled to take calls, respond to messages or interact with people that provoke the little devil in you.
  • Daily practice of affirmations (x10) which was anchored on turning my insecurities into mantras. More on this here: This greatly helped reinforce positive realignment.
  • An hour of positive, uplifting music 🎶 to spike my mood and lift my spirits every morning.
Everything outlined in the lifestyle section helps keep my mental and emotional health dialed in.

If all this sounds like too much work then it’s just not important to you. The truth is that when you’re in shape you don’t have to walk up to somebody and say “yo, I love myself.” You look 👀 😋 like you take care of yourself and that’s real self love. Learn to do it more.


Supplementary reading:
Body positivity
Supplements

Men’s health
Women’s health
Women & weights

Happiness
The belly must go!
Keto Dieting
Fitness & alcohol
Advice to the Mrs.
The 5 minute myth
Digging your grave with a knife & fork

📸 Photo Credit: Ryan J Banda (0974-101553)
🗣🎬Creative Director: Lombe Mulenga (0975-911308)

⚠️ Protocol demands that you refer to me as His Royal Buffness when you see me 🤴🏾 😄 jokes! I hope you, whoever you are that’s reading this is encouraged to get in shape and assume your place as King or Queen of your own body.
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10 Comments
Jossy phiri
12/4/2021 09:36:19 pm

Awesome, very encouraging, thank you sir

Reply
Bupe
12/4/2021 09:38:03 pm

I love how you have developed your muscles ,nice dedication and work ethics you are inspiring me bro

Reply
Tony
12/4/2021 09:42:59 pm

Firstly, Happy Birthday Bwana. Secondly, Good read, 30 is clearly the new 20. The hard work paid off. Have a great day King.

Reply
Mwenda Teddy Mukubesa
12/4/2021 09:50:15 pm

Wow, wow. I have to take a bow. U ve been the king of the gym this year Nick. I exactly had an idea of where u were going.
This is the exact motivation I would want to hear, backed with both work and results.
This is an awesome experience. We definitely shall catch up for the protocols.
Happy 30 birthday day Mwana Mfumu Nick Majura.
Hats off.

Reply
Patrick
12/4/2021 09:50:16 pm

Very inspirational and very motivating. Balancing fitness, religion and your mental health. It’s definitely something to be proud of. The meal plan wasn’t one of those that get you all depressed which is good. What we choose to and not to consume is always the hardest part of fitness.

You killed it 💪🏾

Happy Birthday! I’m sure you deserve a cheat meal just for today 😅

Reply
Musanda
12/5/2021 05:57:28 am

Happy blessed 30th birthday Mr. Majula.
The hard works surely speaks for itself, well done bro.

Thanks for the tips.

Reply
Anna Majula
12/5/2021 10:35:15 am

Happy birthday to you Baby Brother!!!! I’m so so proud of you. I can honestly say you’ve inspired me to work on a lot of things this year and I’m most definitely the Queen of my body now.
Thank you for another amazing blog. May this new year bring you more blessings, more wisdom and in this 30th year we pray vizungu ivi vamene mukonda vipitilize. Keep inspiring and teaching many.
You’re my biggest flex for sure!

Reply
Makwembo
12/6/2021 03:18:41 am

His Royal Buffness, Happy Birthday !!!!!

Reply
Elina
12/12/2021 10:20:20 am

Really interesting article. Reminds me of a book I read 'the monk who sold his ferrari', I highly recommend. Teaches a lot about how to take care of one's mental health and the translates into the physical.

Reply
kudzayi
12/21/2021 09:20:02 pm

Incredibly well documented and articulated. Very inspiring. I love the commitment.

Reply



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    Nicholas Majula

    ISSA Certified Fitness Trainer & Nutritionist

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