Roadrunner Zambia
  • Home
  • Blog
  • Contact Me
  • Home
  • Blog
  • Contact Me

Enlightenment

Black Panther

12/5/2022

1 Comment

 
It’s my birthday again 🥳 and this time around I am my own superhero 🦸🏿‍♂️! I put the mask on and transformed into the Black Panther at 31! I’m going to share what I did in my final 6 weeks before stripping down for photos and putting up back bacon for viewing purposes.
​
Cardio 🏃🏿‍♂️
5 kms daily. I’d either run this distance (8 mins per kilometer - turtle gang 🐢) or walk it uphill on a treadmill (5 km/h @ 10-15% incline). All that mattered was covering the distance on a daily basis and keeping my body in motion.

Abs
100 reps minimum of sit-ups daily. No days off. It's amazing how after a couple weeks of this practice you start see your stomach compartmentalise itself starting with the top shelf 😅. The belly must go was the motivation behind this.

Gym work 🏋🏿‍♂️
Changed my lifting formula to sets of 15 - 30 repetitions at a time. I’d pick a weight that would allow me to complete a higher number reps per set till it burns 🔥. The only exercise I moved heavy weight on was deadlift (400lbs +), the rest was lightweight with high intensity and short rest periods not exceeding 1 min. I trained everyday without exception, sometimes twice a day.

Nutrition 🍱
I adopted an 16:8 intermittent fasting protocol so my first meal was an early lunch at 11 am and last meal was at 7 pm.
  • Lunch - pretty standard x3 Chicken 🍗 (breast or thigh)/fish fillet 🐟/eggs 🥚/t-bone 🥩 with frozen vegetables 🥗, beans 🫘 and white rice 🍚/ pasta 🍝 /noodles. Every now and then I’d have a matebeto style lunch when I felt like it. Fitness & nutrition te punishment.
  • Afternoon Snack - 2 small low fat fruit yoghurt + 3 pieces of fruits usually an apple 🍎 , banana 🍌 and chopped up watermelon chunks 🍉 + a handful of groundnuts bought off the street.
  • Dinner - Popcorn 🍿, fruit based muesli taken with fat free milk 🥛 with extra toppings such as banana 🍌 and blueberries 🫐 . Alternative dinner was frozen pizza 🍕 from Woolworths topped off with slices of tbone and frozen veggies 🥗.
⚠️ I completely abstained from bread 🍞 and pastry related products and the preferred method of cooking was grilled for the protein options.

Supplements 💊
  • Pro nutrition ‘pump & cut’ pre-workout. Used primarily for a pump, energy and focus 🦍
  • Pro nutrition ‘six pack’ fat burner. Used to spike my metabolism and heat my body up🥵 so I could sweat more, cut water weight and stimulate my metabolism for more calories burnt per session and throughout the day.
  • NPL water cuts post-workout. Used to cut water weight.
Everything worked like a treat and Supplement World Zambia was the plug 🔌. Call Patrick for the best deals on products 📞 0962-212157.

Hydration 💧
5 - 6 liters of fluid a day, which was 50 - 60 mls x my body weight in kilograms. I peed often but generally felt good and ready to go at a moment’s notice 🫡. I tried to, and sometimes failed to avoid juice 🥤 but I did try to limit my overall intake. I’d opt for sugar free cokes and sprite where possible. I’d drink alcohol 🥃 but only on weekends where I’d take a multivitamin before bed to prevent a hangover 😵 the next day. You should try it!

Apps 📲
I used the free Life app to track my fasting and eating windows and the free nutritionix app to log my food intake, hydration and daily weight. I believe that what gets measured gets improved so I’d track everything and make adjustments where required.

Photo credit 📸 Ryan J Banda 📞 0974-101553

Supplementary blogs
African King
Supplements for gym goers
Restarting your fitness journey
Weight-loss toolbox
4 kilos down and counting
Intermittent fasting 101
The belly must go!
Picture
1 Comment
Anna Majula
12/5/2022 01:57:36 am

Happy birthday to you my one and only brother!!! I’m proud of you always! 🤩🥳 May you shine all year, like that oil on your back!😂
You’re blessed! Awesome blog❤️

Reply



Leave a Reply.

    Nicholas Majula

    ISSA Certified Fitness Trainer & Nutritionist

    Categories

    All
    Fitness
    Ichupo Chisuma
    Lifestyle
    Motivation & Psychology
    Nutrition
    Supplements

    Archives

    March 2022
    January 2022
    December 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020

      SUBSCRIBE TO MY MONTHLY NEWSLETTER

    Subscribe to Newsletter
Powered by Create your own unique website with customizable templates.
Photos used under Creative Commons from Wilka, OLCR, SqueakyMarmot, ella.o, shixart1985, frank.shepherd, orlandofringe, Free Public Domain Illustrations by rawpixel, wuestenigel, wuestenigel, MattysFlicks, Tobyotter, wuestenigel, Andrew Gustar, Artotem, wuestenigel, aqua.mech, homegets.com, wuestenigel, shixart1985, DVIDSHUB, wuestenigel, focusonmore.com, wuestenigel, quinn.anya, airdrie.m, htomari, denisbin, One Way Stock, shixart1985, The Nutrition Insider, planetlight, volkspider, wuestenigel, Ray in Manila, M McBey, Jodiepedia, Ivan Radic, middlekidd, The National Guard, twm1340, stoneysteiner, wuestenigel, focusonmore.com, wuestenigel, wuestenigel, mobilyazilar, wuestenigel