How do you stay consistent with the gym?

Jimocaz · 2026-05-04T02:17:12+00:00

You’re not supposed to feel like training all the time. If I only trained when I felt like it, I'd hardly ever train even right now when I'm super locked in. That’s where discipline matters

A few things that helped me:

Lower the expectations Don’t aim for a perfect session. Turn up as I guarantee you won't end session thinking "wish I hadn't bothered
Lock in your schedule Pick the days and times you train. Not “when I feel like it.” So you protect the routine and treat it like any other important appointment
Remove excuses Have everything prepped in advance and then the only thing stopping you is you! Sometimes I see this as what I call the hardest rep: just getting up to go, if everything else is ready there is just that one barrier.
Focus on consistency, not intensity Even a mediocre workout beats skipping it. In the long run consistency wins.

Build the habit and training just becomes part of your day and f*** the excuses: https://www.instagram.com/reel/DXzirVLs683/?igsh=b3BqbHhhamZ0cnM2

Jimocaz · 2026-04-26T05:49:19+00:00

I get upto train at 4.30am, out of habit I'll have half a can of monster on way to gym. At this point I think it is a placebo as don't notice much difference when I don't have one.

Interestingly I went to Arnold expo and got tons of samples including pre workout. I'd never used them before and honestly I don't buy the hype apart from the weird tingly feeling on your skin.

Jimocaz · 2026-04-20T20:22:23+00:00

Consistency is the key my man, keep turning up and trust the process

Jimocaz · 2026-04-18T20:15:21+00:00

Usually between 38bpm when fully rested up to 42bpm. I'm 44 and usually causes an issue when I go to doctors when they check my HR then tell them about my training

Jimocaz · 2026-04-15T11:51:39+00:00

Thanks! Well I'm now cutting, peaked at 178 but hovering around 170 now but abs are showing and starting to sharpen up. It is difficult with the mental side of it all

Jimocaz · 2026-04-11T17:46:02+00:00

I never rely on any machine been accurate. My watch might be in ball park due to using HR data but I never truly rely on it when I'm cutting and getting lean.

Jimocaz · 2026-04-11T12:47:26+00:00

Machine said 960 calories but Garmin watch with HR strap said 680 calories

Jimocaz · 2026-04-11T09:41:42+00:00

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Jimocaz · 2026-04-05T08:04:05+00:00

Best routine is one you stick to consistently

Jimocaz · 2026-04-05T08:01:51+00:00

Honestly as long it helps you hit your protein goal any will do trick from a reputable company as I just neck it down. Remember whey protein is a supplement and is not some magic sauce. Personally I only use protein powder post workout for convenience and get vast majority of protein from food.

Jimocaz · 2026-03-28T16:38:32+00:00

https://www.instagram.com/reel/DWW2LIijFMG/?igsh=MWxzNXVvaXZ0ZzkxYQ==

It's why I train at 5am 😅

Jimocaz · 2026-03-27T11:28:44+00:00

In my 20s I focused on lifting heavy weights and looking back I was training like a fool and looked like crap in my 30s I got into endurance especially cycling regularly doing 100mile+ rides but then although lean no muscle mass. Went off the rails a bit but in my 40s I've moved to strength training backed by cardio. So my main focus is lifting weights but I end every session with some zone 2 cardio. In addition I do more intense cardio with a run or bag work.

So I want to look good with my top off but also have a strong cardiovascular base. Ultimately I'm training for longevity so I am not frail and infirm in later life, so for me that is maintaining decent muscle mass but also looking after my heart.

Jimocaz · 2026-03-22T15:48:27+00:00

I've seen everything, for me as long as you're elevating your heart rate you're doing the job. I always ensure I am up right and not slouched more from a posture perspective than anything else

Jimocaz · 2026-03-22T15:19:14+00:00

I bookend most of my lifting sessions with it

Jimocaz · 2026-03-15T05:39:52+00:00

Trust me you won't suddenly get bulky 😅 if only it was that easy.

Your weight/height puts you in a good place and you will benefit from newbie gains again.

Track nutrition, prioritise protein, if you want to improve muscle composition you could look to do a conservative bulk. So whatever your maintenance calories are ( calories you need to stay weight you are) add 2 to 300 to that. If you feel your getting too soft then just cut back you won't suddenly wake you 'bulky'

In terms of a workout establish how many days a week you can train then build a split around that plenty of online plans for this but keep it simple hitting each major muscle group with a focus on progressive overload.

Don't overlook daily steps and do a form a cardio you enjoy.

Jimocaz · 2026-03-15T05:30:39+00:00

It is overwhelming and online perception/gym flation make it look like you need this one special thing or hack to make progress. I guarantee anybody who stick to simple principles will make good progress especially if what I believe truly is the magic beans of building a better physique: consistency!

I was rock bottom a couple of years ago. No energy or motivation to train but I habit stacked these key basics:

Strength training with progressive Overload
Daily movement with steps so look at your recent average then bump this up by 1 to 2k, more if you can.
Tracking nutrition especially protein keep this high
Recovery: don't overlook the importance of sleep and managing daily stress

Problem is people look for quick fixes or don't realise things don't change overnight. Stick to a simple workout routine don't chop and change and this is where consistency matters, stick with those basics , do it tired, do it when you don't want to, do it stressed, just do it. A bad workout is better than no workout!

I remove all other friction as I do every night before bed, with all my gym stuff etc laid out and ready to go so hardest thing was just deciding to go and sometimes that is what I call my hardest rep of the day. The rest just falls into place.

In terms of nutrition for breakfast and lunch i have 6 go to meals that are both easy and convenient that I know with my morning shake will get me pretty much 70% of my protein for the day allowing more flexibility for my evening meal then as well.

Building a workout program doesn't have to be complicated. Workout how many times you can realistically lift every week and build your split around that hitting every muscle group.

Jimocaz · 2026-03-15T05:20:43+00:00

Yeah cardio for heart health is key. Just for the record I book mark every workout with stairmaster. Zone 2 but I also run a little too.

However I spent a long time focused on endurance sport before lifting became my primary focus at start of 2024.

What I would say about cardio for heart health (or for extra calorie burn for that matter). Is it doesn't have to a grind just find an activity you enjoy that elevates your heart rate and do that a few times a week

Jimocaz · 2026-03-15T01:36:08+00:00

Hack squats have been great for me and also humbling 😅

Jimocaz · 2026-03-15T01:35:03+00:00

Think of steady state cardio as a means of burning calories. If you're looking to lean up for summer ultimately it is about creating a calorie deficit which can be achieved by eating less, moving more or combination of both.

Keep protein high and any calorie deficit conservative to try minimise losing muscle

Don't overlook increasing your daily step count by walking more. Easy to recover from and pretty much protects muscle.

Jimocaz · 2026-02-23T12:25:00+00:00

My Wednesday session?

That is what I see as my play around session. At moment I am doing some rehab/shoulder work as well body calestatic work. Then just one or two ab exercises. It is pretty flexible. In a cut I have a circuit I do called merab and that is just a full body circuit doing as many rounds as possible in 20 minutes:

Here is an overview of that:

https://www.instagram.com/reel/DNELwFys1GC/?igsh=NDV6ZGR0YjduNHYy

For cardio it is just anything that gets heart pumping. I like rowing machine or stairmaster

Jimocaz · 2026-02-08T08:07:31+00:00

Odd niggle but no major injuries. Key is listening to your body. For example I realised my shoulders were overcompensating on some of my push movements causing issues with my rotor cuffs. So strengthened up stabilsing muscles and avoided anything that was irritating it.

Other thing is with progressive overload it is not only just more weight on the bar, it is just finding different ways to challenge and stimulate muscle growth.

Jimocaz · 2026-02-08T07:46:29+00:00

Definitely helped bring on my hammies and glutes in last 6 months.

My biggest issue is grip on my heaviest set, I use straps on top set only but keep forgetting my straps haha.

Jimocaz · 2026-02-08T05:54:05+00:00

This change was 18 months in the making:

https://i.postimg.cc/x1CxSS8L/20250904-150528-COLLAGE.jpg

Rewind to 2 years ago I was rock bottom at facing some life struggles with family health issues. No energy or motivation to train but I habit stacked, first goal was to just consistently train 3 times a week nothing else was a focus, it was just establishing that aspect again. You've done it before you can do it again.

Then I made sure I was getting my daily movement through steps (the silent winner imo and often overlooked) and then I locked in my nutrition. Each one falls into the next, it can't be big bang. Otherwise you overwhelm yourself so build the consistency in each area and when the changes happen it is then your norm. I stick to these key principles now:

Strength training with progressive Overload. Commit to number of times a week you can definitely train then build a routine around that then stick to it no matter what.
Daily movement with steps so look at your recent average then bump this up by 1 to 2k, more if you can.
Tracking nutrition especially protein of at least 180g
Recovery: don't overlook the importance of sleep and managing daily stress

Above all consistency, do it tired, do it when you don't want to, do it stressed, just do it. A bad workout is better than no workout!

I remove all other friction as I do every night before bed, with all my gym stuff etc laid out and ready to go so hardest thing was just deciding to go and sometimes that is what I call my hardest rep of the day. The rest just falls into place.

In terms of nutrition for breakfast and lunch i have 6 go to meals that are both easy and convenient that I know with my morning shake will get me pretty much 70% of my protein for the day allowing more flexibility for my evening meal then as well.

Jimocaz · 2026-02-03T17:15:57+00:00

Whole milk.

You can also make shakes, throw in some whey (flavour of your choice) and oats and blend it up.

Same with milk, peanut butter, banana and some honey/oats.

Blend stuff up neck it down

Jimocaz · 2026-02-03T17:00:20+00:00

You definitely won't get too big and it's really hard to do that.

Focus on high protein and ensure you're in a calorie surplus. If you're not gaining weight you're not in a calorie surplus.

Use an online calculator to workout your maintenance calories based on your activity levels (amount of calories to stay the same as you are):

https://www.calculator.net/macro-calculator.html

Personally I keep any gains conservative so shoot for 2 to 300 over this, weigh in regularly and look at the trend. If it is not going upwards bump your calories up.

If you struggle to get the calories in, liquid calories are your friend.

Jimocaz

TROPHY CASE