Week 2 – Workout #4 27/11/2013

Hey people!

Another workout results post from Wednesday! I have been pretty busy with uni work etc so I’m a bit late getting my post up! Sorry guys.


The Squat

Warm up sets: 10xbar 5x45Kg 5x55Kg

Set 1: 5x65Kg

Set 2: 5x70Kg

Set 3: 5x70Kg

Good improvement from last session! I said I would squat 70 this session and I did, for two sets too! So I’m really happy with my progress!


Overhead Press

Warm up sets: 5x30Kg 3x40KG

Set 1: 5×42.5Kg

Set 2: 5×42.5Kg

Set 3: 5×42.5Kg

The same as last week, by the last set I was absolutely shattered! But I pushed myself and made sure I got those 5 reps. Going to push the wight up to 45Kg next week!


Power Clean

Warm up sets: 5x40Kg x50Kg

Set 1: 3×52.5Kg

Set 2: 3×52.5Kg

Set 3: 3×52.5Kg

Set 4: 3×52.5Kg

Set 5: 3x55Kg

So, the second time doing power cleans in a while, and I was pleased to see that I felt able to put the weight up for the last set, I really had to push them out but managed it! I get the feeling I’m lifting lighter than I should be for this weight however, so I’m going to push it up pretty fast!

Anyway thanks for reading guys! And I hope your all having a quality day, feel free to leave any comments with any questions whether its to do with this post or not! Also check out the links below for more from SM simple fitness!



Twitter – @SMsimplefitness

YouTube – http://www.youtube.com/user/SMsimplefitness

Bodybuilding.com workout journal – http://forum.bodybuilding.com/showthread.php?t=158341993


Week 2 – Workout #3 25/11/2013

Hey guys,

Another workout post! Just writing this up as I’m watching the football, sorry it wasn’t up yesterday I had a manic day! Anyway the workout went pretty well. I was VERY tired from rugby on Saturday and I think that affected some of my lifts. Anyway here’s how it went…

P.s. Sorry I forgot to record my warm up weights! I’m sorry!

LifterDoesDeepSquatWithPowerThe Squat

Set 1: 5x65Kg

Set 2: 5×67.5Kg

Set 3: 5×67.5Kg

I’m a little disappointed I couldn’t up the weights from my last session, but I’m pretty sure it was due to the fact I was so tired from a very difficult game of rugby Saturday.


Bench Press

Set 1: 5x55Kg

Set 2: 5x55Kg

Set 3: 5x55Kg

Again a little disappointed I only managed to up the weight on the first set, but little progression is better than none. Again I’m certain this was due to fatigue from rugby.


Dead lift

Set 1: 5x105Kg

I was determined after performing so miserably in my last two exercises to increase the weight I lifted in my dead lift, and considering how tired I was by the time it got to this exercise I am really happy with how it went!

Overall I’m pretty please with how the workout went, I guess I could have dropped the reps in the last sets and increased the weight, but I didn’t want to force an injury, and I 100% feel like I’ve trained.

Thanks for reading again guys, and sorry for the late post! The next workout will be posted tomorrow!

Don’t forget to check out the links below! Cheers,


Twitter – @SMsimplefitness

YouTube – http://www.youtube.com/user/SMsimplefitness

Bodybuilding.com workout journal – http://forum.bodybuilding.com/showthread.php?t=158341993

Nutrition 101 – How to manipulate your diet to achieve your goals!

meat-and-vegetablesNutrition… Possibly the topic that more people are confused about than any other! All for good reason though. It’s a massive topic, and with so much rubbish information out there on the internet and in magazine’s, how can anybody expect to learn what they really need to know?! Well its a good job you’ve found your way to my blog, because in this somewhat lengthy post, I’m going to explain all the basics to constructing YOUR diet, to ensure YOU achieve YOUR goals.

Notice the words in that sentence that stand out, that’s not by accident. The reason I have highlighted those words, is so that you realize that a diet that works for your buddy, or for a Victoria’s Secret model, may not work for you, and a diet that works for somebody trying to gain weight, is unlikely to work for you if you’re trying to lose weight!

Diets can be divided into two sections, those that make you lose weight and those that make you gain weight. The main difference between these two diets is that one will put an individual into a calorific surplus, and the other into calorific deficiency. Don’t be scared by the word deficiency it simply means that in a 24-hour day you have eaten fewer calories than your total energy expenditure (TEE), which will make you lose weight. Whereas a calorific surplus means that you ate more than you’re TEE, which will make you gain weight.


Total Energy Expenditure (TEE)

Your total energy expenditure is the amount of calories that you burn each day. It is made up of four things, these are:

  • Your BMR (basal metabolic rate) – This is the amount of energy you would need to maintain exact body weight while in a coma. This is often called the base level.
  • Exercise associated thermogenesis (EAT) – This is the amount of energy required to carry out purposeful exercise for example training for a specific sport, going for a jog or going to the gym. Unless you are doing one of these things for 2+ hours every day it doesn’t make a massive difference.
  • NEAT (Non-exercise associated thermogenesis) – This is the amount of energy that is needed to carry out non-purposeful exercise for example washing, cleaning, talking and walking. By doing less of these things you can reduce this amount.
  • TEF (thermic effect of feeding) – It is a percentage of the total calories consumed while eating a meal, it tends to be around 15% but varies with different people.

Adding together all the calories needed for these four things gives you your total energy expenditure.


How to gain weight

For your body to store energy from the foods that you’ve eaten in the form of muscle or adipose tissue (fat), you must eat enough food to ensure that your calorie intake is higher than your total energy expenditure for the day. The magnitude of your calorific surplus can be changed to determine the amount of fat and muscle you gain from the diet. If you are to eat a 700 calorie surplus you are going to gain more fat than if you were eating a 350 calorie surplus combined with an effective weight training program. That is not to say that you would gain no fat when eating in a lower calorie surplus and doing an effective weight training program but the amount of fat gained will be less. You have to juggle this though with the fact that eating a higher calorie surplus gives your body more potential to gain muscle.  Deciding how much of a calorific surplus you want to be in can often be a difficult task, typically if you want to gain weight quickly and go for sheer size and strength most athletes tend to eat 500 to 750 calories over maintenance. If you can be patient, and want to keep those six-pack abs and keep fat gain to a minimum but still increase lean muscle mass most athletes tend to eat 250 to 500 calories over maintenance.


How to lose weight

To lose weight the process is similar to gaining weight but you need to eat under your total energy expenditure. This will cause your body to burn adipose tissue (fat) for energy to carry out those four aspects of total energy expenditure. Similarly to gaining weight the magnitude of your calorific deficiency has an impact on body composition. If you are to eat 700 calories under maintenance you are going to lose an increased amount of muscle and fat, as opposed to eating 300 calories under maintenance. So again determining the magnitude of your calorific deficiency can be difficult. If you want to keep as much lean muscles possible then it’s advised to eat 250 to 500 calories under your maintenance. If you want to lose weight quickly and I’m not concerned about the amount of muscle loss it is advise you eat between 500 and 750 calories under maintenance any more than this amount can start to have adverse effects on your health.

How do I know what my TEE is?

This is a question a lot of people asking often get wrong, it differs with every person and can ultimately only be decided with trial and error, but there are ways that you can estimate this amount. One of the quickest and easiest ways is to use a calorie calculator, hundreds of these can be found if you Google calorie calculator but the one I like to use and is the most detailed is Fatcuda, you just enter the details it asks you for and click calculate.


Ok so I’ve decided how many calories I need to eat, but what should I eat?

This is where it starts to get slightly difficult. Regardless of your goal the diet needs to be made up of a least three macro-nutrients these are carbohydrates, protein and fat. Each gram of these macro-nutrients contains a certain amount of energy as follows:

  • Carbohydrates – 4 kcal (Kilocalorie)
  • Proteins – 4 kcal
  • Fats – 9 kcal

So you now need to how many of each of these  you need to make up your calorie goal.



To work out how much protein you need is quite simple, as I’m sure most of you want to, to either preserve lean muscle mass whilst losing weight, or gain lean muscle mass while gaining weight, you are advised to eat 1 g of protein per pound of bodyweight. For example if you weigh 160lbs you should be using 160 g of protein. By using the values above you can then work out how many calories that amount of protein will take out of your calorie goal. For example if you were 160lbs you will require 160 g of protein, which when multiplied by 4, gives you 640 kcal. Subtract 640 from your calorie goal, and this gives you the amount of calories you need to make up from carbohydrates and fats.



You might think that you want to keep fat consumption to a minimum, but you can’t do this as it will have adverse effects on your health and please believe me when I say this. Most people suggest that you eat 0.5 g of fat per pound of bodyweight. You can reduce this amount, but I would suggest you do not go below 0.3 g per pound of bodyweight. So for example if you weigh 160lbs you should eat 80 g of fat per day. By doing the same as we did for proteins we can work out how many calories of our calorie total are used up by fat. Just multiply your fat requirement by 9 and this will give you the amount of calories taken up by fat. For example if your fat requirement is 80 g, then the amount of calories this will take out of your calorie goal is 720.



For carbohydrate there is no requirement from your body. But unless you’re in a state of ketosis (which I will explain in a later post), you will need carbohydrates for energy, making them vital for athletes, active people and people trying to gain mass.  To work out how many carbohydrates you need you need to divide your remaining calorie goal after subtracting your fat and protein calorie requirements by 4.  For example if you weigh 160lbs and your calorie goal is 3000 kcal per day, then you need to subtract 640 and 720, this gives you 1640. That is the total amount of calories that you need to make up in carbohydrates to hit your calorie goal. So divide that value by 4 to give you 410, which represent how many grams of carbohydrates you need to eat in your day.


How do I count my calories?

After working all this out you still have the difficult job of counting your calories every day. There are loads of ways to do this including a food diary, 24-hour food, recall 48-hour food recall and many more, but I feel the quickest and most effective way is a calorie counting website or app. There are loads of these out there but my two favourite are, Fitday and My Fitness Pal, both of these have a website and an app downloadable for iPhone/android. By scanning in the barcodes on your foods, searching their extensive food database, or reading the label and entering the details of your food, you can track your calories and amounts of fat, protein and carbohydrates easily.

So there you have it even though this is a pretty long post, it’s just covering the basics of diet manipulation. I really hope this information helps and you can use the skills learnt from this post to create an effective and efficient diet that will help you reach your goal as quickly as possible.

Thank you for taking the time to read my post and please check out the links below! If you have any questions please don’t hesitate to comment!


Twitter: @SMsimplefitness

Week 1 – Workout #2

Hey people!

Another workout results post! Today was the second workout, so as you may already know if you’ve read my previous posts, today was workout B! Here how I got on (from today I’m going to be including my warm up sets too)


The Squat

Warm up sets: 10xbar 5x40Kg 3x50Kg

Set 1: 5x60Kg

Set 2: 5x65Kg

Set 3: 5×67.5Kg

So this is a pretty good improvement from last week. I felt a little bit of a strain in my left knee over the warm up sets so took it a little bit careful, 70Kg up next week!!


Overhead Press

Warm up sets: 10xBar 5x30Kg 3x35KG

Set 1: 5x40Kg

Set 2: 5×42.5Kg

Set 3: 3×42.5Kg

So by the third set I was really exhausted, this exercise really takes it out of me, and I could only manage 3 reps, but it isn’t the end of the world, I’m going to FORCE myself to get 5 next week!


Power Clean

Warm up sets: 6xBar 5x40Kg

Set 1: 3x50Kg

Set 2: 3×52.5Kg

Set 3: 3×52.5Kg

Set 4: 3×52.5Kg

Set 5: 3×52.5Kg

Today was the first time I’ve done a power clean in a very long time. My form was a bit off so I felt slightly unsafe doing it. But none the less I got it done and the results weren’t terrible. Next week I think I might keep the weight the same to ensure I don’t injure myself, and to make sure I get that form down!

Anyway thanks for reading guys! And I hope your all having a quality day, feel free to leave any comments with any questions whether its to do with this post or not! Also check out the links below for more from SM simple fitness!



Twitter – @SMsimplefitness

YouTube – http://www.youtube.com/user/SMsimplefitness

Bodybuilding.com workout journal – http://forum.bodybuilding.com/showthread.php?t=158341993

Week 1 – Workout #1

Hey again guys!

Just a quick post to say that today was the first workout day! If you’ve read my post, ‘The basics – My training and nutrition‘ then you’ll know that today was workout A. So ill get straight into it and tell you how it went.

squat1The Squat

Set 1: 5×57.5 Kg

Set 2: 5×60 Kg

Set 3: 5×62.5 Kg

The squat today was pretty mad,  I was particularly happy about what I was lifting but it was my first session back so I was struggling to get to grips with an effective weight, but after a session or two this will change.

Bench PressBench-Press

Set 1: 5×52.5 Kg

Set 2: 5×55 Kg

Set 3: 5×55 Kg

Again, I wasn’t really very happy with this weight, but as I’ve only just stepped back into the gym, I’m hoping there will be some muscle memory and my strength will increase quickly.



Set 1: 5×100 Kg

This wasn’t too bad I suppose, but the dead-lift is one of my strongest lifts. I’m hoping to get that up to 120 Kg within a couple of weeks!

So there you have it! Week 1, workout 1 over! As I said I wasn’t over the moon with the lifts but, I know its my first time back and I’m definitely going to have some serious DOMS (delayed onset of muscle soreness) tomorrow!

Hope you guys are having/had a great day, and please check the links bellow to follow or subscribe! It would be a big help! Thanks!


Twitter – @SMsimplefitness

YouTube – http://www.youtube.com/user/SMsimplefitness

Bodybuilding.com workout journal – http://forum.bodybuilding.com/showthread.php?t=158341993

The basics – My training and nutrition.

Hi guys! Here I go with my second post, and it has to be said I’m just as nervous about getting it right as I was with my first! This post is going to explain why, how, how long and how often I’m going to be training… But first of all..

Kicking for goal

My Goals

Everybody needs to set goals, whether it’s just one, or a number of goals, everybody needs something to work towards. Goals increase focus, they create routine, help to inspire, motivate and when you reach your goal you will be leaving with an unrivaled feeling of satisfaction! So to understand why I’m training the way I am, you need to know my goals, so here they are, and I want to achieve them by March 2014.

  • Increase my strength (back squat 120Kg for 5 reps).
  • Increase my speed (sprint 60M in 8.5 seconds).
  • Reach 78Kg with under 20% body fat (23% at the moment)

So as you can see my goals are pretty simple, but they have a definite value, this means that you can get complete closure on a goal, and enjoy that beautiful satisfaction I described earlier! Remember, set some goals, long-term or short, pick your time scale and stick to it. Don’t give up.. Whats an hour of pain 3 times a week to achieve something you clearly value very highly? NOTHING!

my weekMy Normal Week

OK so with goals out-of-the-way, before I tell you exactly how I’m going to be training, you need to know what a normal week for me looks like! Because of my Rugby, I need to avoid over training, therefore I will only be in the gym twice a week, on a Monday and a Wednesday. So my tip to you is, make yourself a week planner, include all your work and 100% necessary activities, and work your workouts into those places you have an hour spare.

The program!Starting Strength

The program I’m going to be using is Mark Ripptoe’s Starting Strength (For a full explanation of the program, visit the link). This is a program for people who are just starting out in the gym or haven’t trained for a long time, It provides a sound workout routine worked three times a week, focusing on the basic compound movements. It is considered one of the best programs to follow for beginners, or anybody who hasn’t trained for a while and is looking to increase their strength and mass.

As shown in the link above, the program comprises of two workouts, workout A and workout B, the program suggests you workout three times a week, on non-consecutive days, for example a popular way of training is Monday/Wednesday/Friday, completing workout A twice and workout B once, the following week the workouts will be swapped so that workout A is worked once and workout B twice.

Workout A
Squat 3×5
Bench 3×5
Deadlift 1×5

Workout B
Squat 3×5
Press 3×5
Power Clean 5×3

Due to my rugby training, I’ll be training twice a week, workout A on Monday and workout B on Wednesday. Over the Christmas period, when I am not playing rugby, I will be doing a 6 week mass gain program as written by Dan John in his book Mass Made Simple.

I will be writing a workout journal as well as posting on this blog, and it would be wicked if you guys could follow my progress and post on there too!



Nutrition is a VITAL part of anybody trying to achieve any kind of goal within fitness. My nutrition is somewhat different to what many people’s will be, due to me being a Type 1 Diabetic. My diet is a lot higher in fats than many other people’s, this is to reduce the amount of injections I have to administer, giving me overall better control of my blood sugar levels (It’s also due to a lot of recent research on high fat vs low-fat diets, which I will explain in another post). I plan to be eating 350 calories over my daily maintenance, which leaves me eating 3000 Kcals a day, which is composed of 160 grams of protein, 183 grams of carbohydrates and 183 grams of fats. I will be making another post within the next few days explaining how you can work out your personal macro-nutrient requirements depending on your goal!

So there you have it! A very brief overview of my training and nutrition before I start to blog my progress! I apologize if there are some mistakes and my style of writing is hard to follow, this is something I know I need to work on!

Please don’t forget to follow SM  Simple fitness on twitter (SMsimplefitness) and subscribe to my channel on YouTube (http://www.youtube.com/user/SMsimplefitness)

Thank-you for reading and I hope your having a great day!!

First Ever Post!!

Hi Guys,

So this is my first ever post! If you don’t know anything about me or what this blog is about and want too, go to my ‘About Sam Milton’ page at the top of the blog!

Just thought id check in and leave you guys a quick message to say, the proper blogging will start on Monday, after I get back from the gym. I’m starting this blog at the perfect time, as I’m just restarting my serious training after a long while out of the gym, and I’ve also just gotten back into playing rugby as-well!

Come Monday, this is what you guys can expect to see… Posts roughly twice a week giving all the information, backed up with hard science that I have spent years gathering and studying! I’m going to continually update this blog with new articles/posts about workouts, training concepts or nutrition depending on what you guys want to read! I’ll also be making YouTube videos, starting shortly that ill be doing once a week, probably covering a certain topic that people have been asking me to explain, and covering the questions that commonly come up in the comments section. On top of those two things, ill have a training journal on Bodybuilding.com, where I will post every workout and nutritional breakdown of the day and I have a twitter that I will regularly tweet on to keep you guys informed about new posts, new videos, or just general twitter rubbish! I will post a link to all of these in the ‘Get in touch’ page, found at the top of the blog!

So I’m hoping you guys are interested and want to give me a follow, a like, and ultimately enjoy the time you spend reading my blogs, as I work together, with you guys, to achieve your goals!

I very much look forward to hearing from you guys, and PLEASE PLEASE remember to subscribe to my YouTube channel (http://www.youtube.com/user/SMsimplefitness) and follow me on twitter (@SMsimplefitness)!!