• Opening Hours


    MONDAY11:00 AM - 7:30 PM

    TUESDAY9:00 AM - 7:30 PM

    WEDNESDAY9:00 AM - 7:30 PM

    THURSDAY9:00 AM - 7:30 PM

    FRIDAY11:00 AM - 7:00 PM

    SATURDAY10:00 AM - 2:00 PM


  • daveleek@whosyourtrainer.ca


Road to Provincials: Day 16/231

By Dave Leek | In Gym, Mental Training, Nutrition, Weight Training | on November 3, 2014

November 3, 2014

Road to Provincials: Day 16/231

Weight: 212.2

Feeling like a little boy today when I step on the scale but I guess that’s what I get for not following my prescribed meal plan. It’s funny how I always expect the scale to climb when I need it to climb or drop when I want it to drop, regardless of whether or not I ate what I needed to eat to make the numbers move in the right direction. You just hope that you’ll get lucky for some reason and the scale will magically tell you the numbers you want to see. If only it were that easy. Maybe one day I’ll design the Wish Scale. Whatever you wish your weight to be, you just step on the scale and it will make it so. I’m definitely bringing that idea to Dragon’s Den.

Regardless of my disappointing featherweight this morning, the week is off to a great start. I actually woke up early enough to eat my first meal and do some work around the house before heading in to meet my first client. I was also lucky enough to have my wonderful wife-to-be put together my first couple of meals for the day which made the rest of the food prep fairly easy, and because of that I’ve been eating clean all day. I also managed to put in a wicked leg day today that left my legs pumped, full of veins and feeling like they were about to collapse – awesome.

This time of year makes it harder for me to get things done at night though. I got home from work not too long ago and for some reason, as soon as it gets dark my body goes into sleep mode and doesn’t want to do anything. So I’m struggling a bit at the thought of having to do a little bit of client work after this, as well as prep for tomorrow and also get in a little reading time before passing out but I just have to buckle down and get it done. The trick for me is to move as soon as I get home – if I give myself some down time first then I can’t get off my butt for the life of me.

I’m already anticipating tomorrow to be a good day because 1) I ate clean today which means my energy will be higher, 2) leg day is finished already and 3) I pick up my brand new ride! Dea and I have been sharing one car for as long as we’ve been together so we decided to add a second vehicle into the mix to make both of our lives easier and tomorrow is the day I go to pick it up so I’m a happy guy.

Before I wrap this up, I wanted to take a minute to talk supplements. I know it’s off topic but I was just about to take my evening batch of pill shaped goodies when I remembered a client of mine asking me today which supplements her and her boyfriend should be taking. Now, there are a million different supplements out there and everyone has suggestions for which you should take but I figured I would give a QUICK rundown of the ones I think are important for beginners/novice lifters to the more advanced trainees. I classify them into two main categories of priority – the first category are ones that I feel almost everybody should be supplementing with, regardless of your physical activity or experience level and the second group is comprised of supplements that are still very beneficial but can be passed up on if you’re on a budget and you just want to focus on the necessities.

Group 1

  • Whey protein powder – source of complete protein; improves muscle protein synthesis; promotes growth of lean tissue mass
  • Multivitamin – supply 100% of recommended dietary intake
  • Fish oil – provide essential fatty acids; optimize hormone production; enhance joint repair, muscle growth and fat loss

Group 2

  • Creatine – increase power, strength, recovery; increase bodyweight
  • Glutamine – prevent muscle breakdown; immune support
  • Branched-chain amino acids (BCAAs) – prevent muscle breakdown; decrease perception of fatigue
  • ZMA – maintain testosterone, IGF-1 levels; improve strength; sleep/recovery enhancement
  • Glucosamine – anti-inflammatory; enhance joint repair
  • Vitamin C – antioxidant; enhance immune function

Again, everyone has their own suggested list of supplements but these are the ones that I’ve come to find the most important when it comes to optimizing health and training in general. As I said above, the list of possible supplements is quite extensive but I don’t really feel like going that in depth for now as this should cover the majority of people reading this blog.

Do I see Smarties in there?

Do I see Smarties in there?

Time for me to put back some supplements of my own and get a little more work done before taking a trip to la-la land. Have a good night and I’ll see you tomorrow,


No Comments to "Road to Provincials: Day 16/231"

Leave a Reply

Your email address will not be published. Required fields are marked *

Current day month ye@r *

Leave a Reply

Your email address will not be published. Required fields are marked *

Current day month ye@r *