L
AST MONTH,
we caught up
with Dean ‘the
protein’ Lesiak,
and movie star ‘the
monster’ Martyn Ford.
Flex is following their
transformation to show
readers exactly what it
takes for them both to
get into top shape.
Last time we spoke to them,
the lads revealed how they work
out their nutritional needs, plus
gave us an insight into what’s
required physically to really
shape up.
We caught back up with them
both to see how they are pro-
gressing, and discover the
changes they’ve made to their
diet and training regimes during
this part of the process.
DIETARY UPDATES
The first change
“As we previously discussed,
our fats and proteins have
stayed pretty much the same,
with little or no change,” reveals
Dean.
“As for our carbs, at first, we
dropped them by 25%. Our
weight was coming down nicely
at 2-3lbs a week. Then it slowed
to 1lb. When it slowed to this
extent we made the next
change, reducing carbs by a
further 25%,” he continues.
“This got the weight loss moving
again.”
Dean explains. “We’re currently
only doing 25 minutes 3 times
a week, and we choose to do
fasted cardio.”
“In order to ensure we don’t
go too flat, and also to keep our
metabolisms high, we are also
introducing a higher carb day.”
“Initially, we were on 600g of
carbs a day, but then went down
to 300g a day. Now, once a week
we have started to enjoy a
higher carb day, consuming
around 600g each on this day.”
“At the moment, the weight is
dropping off again, so we will
keep the diet like this until the
renewed weight loss subsides.”
TRAINING UPDATES
The second change Cardio
“When the weight loss slowed,
we started introducing cardio,” “As mentioned earlier, we’re
currently doing fasted cardio
3 times a week for 25 minutes.
These sessions are on a
Monday, Wednesday and
Friday,” says Dean.
“I prefer higher intensity
cardio, so we are doing interval
training. We train for 1 minute
fast, followed by 2-3 minutes at
a slow pace.”
“This is very effective for fat
loss, because whilst low inten-
sity cardio burns a higher ratio
of fat to glycogen than high
intensity exercise, the amount of
fat burned overall is higher when
you work at an intense level.”
Weights
“Every weights day is different
as we like to mix it up and keep
pushing the body out of its
comfort zone,” says Dean.
“We’re performing heavy
compound movements in every
session, followed by lots of drop
sets and super sets, as well as
pyramid sets- isolating the
individual muscle groups.”
“For the first exercise, we
always perform 3 good light
warm-up sets and then 3 work-
ing sets, getting heavier each
time and hitting failure. For
every exercise after this, we
perform 1 warm up set, followed
by 2 heavy sets to failure.”
96
FLEX | MARCH 2018