Connect with us

Men’s Health

Big Brother’s Mitch Giles workout and diet



Mitch, the father of a two-year-old son, regularly attended the gym before applying for the show. However, he knew beforehand how important it was to diversify his training in order to master the intense challenges of the show.

“In the run-up to Big Brother, I reached out to my PT (Emma Sanford) and told her I had to be the strongest version of myself. She wrote me a workout plan and because I’m terrible at keeping track of myself I became Put on the Shredded Chef. I was able to lose an additional 10 kg before going inside. It’s amazing what a good diet and exercise plan can do for yourself, and I can’t thank you enough to help. “

In addition to his strength exercises, Giles added some cardio and hones to his diet.

“… I tried adding cardio before work or getting into a HIIT workout buddy on COVID when I was isolated. The only thing I changed beforehand was my diet to cut it back on Extremely difficult to find energy and strength most days, but thanks to my main gym brother Hayden, he really kept my training and eating in check. “

It was not always like that. Gilles, who grew up as a “chubby” child, struggled with his body image and was attacked by bullies. “I loved exercise and study, but kids can be horrible at times and it affected me mentally. I pretty much hated the way I looked and who I was and it destroyed my confidence. I didn’t want to go to school, I quit was doing sports and just didn’t want to go anywhere or do anything. “

The experience led him into the world of fitness, increased his self-confidence and changed his attitude towards life. “I’ve grown from a distrust of never going anywhere or doing anything to one of the most confident men you will meet. I’m always out there doing things, bubbly and positive, and laughing the loudest in the room. It feels so good to be able to love what I see in the mirror and to remember where I come from. “

“I remember times then and how I felt, trying to be the nicest person to everyone I meet and helping where I can. I’ve used the times when I was bullied to push and become what I look like today. “

Here he breaks his routine in front of Big Brother.


“When I was preparing for Big Brother, I had a strength program from my trainer Emma Sanford. We’re doing a 6×6.4×8.4×8 schedule.”

day one

Our first day is a beefy leg session based on squats, starting with front bar squats mixed in with hammy curls, then in squats with RDLs, and then on some squats with leg extensors. Then we cannot forget to break up calves in the end.

Day two

The next day into a chest and back day, starting with an incline bench mixed with weighted pull-ups, then on a flat bench with weighted pull-ups, which is then rounded off with a few pull-ups with a paused incline press.

Day three

Day 3, I do a good stretch and abs session for recovery.

Day four

Then into another leg day that starts heavily with loss-making hammy lock deadlifts, then some good mornings on trap bar deadlifts that end with some weighted lunges and hip kicks.

Day five

Day 5 is a shoulder and back day that starts with a BB overhead press with rows of dumbbells, then with a standing V-press with BB Pendley rows, and finally with some Arnold presses with T-bar rows.

Day six

Then the last day is a stretch and recovery, and on the seventh day I try to get myself into stable cardio. I try to get extra cardio before work when I’m on the day shift


“When I got to Big Brother I was asked to do my best. Luckily, I was stuck in Darwin at times due to COVID and the hotel we stayed in was Chef Pete, who owns The Shredded Chef. Me went to him and asked him to write me a good program that would make me destroy as much as possible with the limited time I had. ”

“I usually don’t stick to diets where I have to write down exactly what I eat and keep track of my calories and all that stuff, so he wrote me a program of what to eat, how much to eat, and when I’m supposed to eat it, which made me cut down on fat by retaining as much muscle as possible. This magical program is listed below. “


8:00 am

100 g steak
6 boiled eggs 1 yoke, remaining white
21 almonds


10:00 a.m

Shake rule 1
21 almonds

Having lunch


200 g of chicken
200 g of greens


2 p.m.

21 almonds

Rice cake peanut butter


4 p.m.

150 g rice or 150 g sweet potato
200g chicken breast
21 almonds

Post Gym

3-4 slices of pineapple



Chicken or fish 300g
250 g of greens
150g sweet potato

Before going to bed

Peanut butter 2 tablespoons

“The key was the persistence and strict adherence with which my friends helped and the thought of a fraudulent meal at the end of two weeks was unique. I can’t thank Emma Sanford, my trainer, and Pete from The Shredded Chef enough for helping me bring my body to what it was on Big Brother. “

Men’s Health

Greg Murphy urging Kiwi men to get regular health checks



Long-time Men’s Health Week ambassador Greg Murphy is calling on New Zealand men to get involved in the run-up to this year’s campaign from May 14-20. The Kiwi motorsport icon is also in the spotlight this week after announcing he is retiring to compete in this year’s Bathurst 1000.

Greg Murphy
Photo: Photo sports

He said there needs to be a change in the culture of how men look after their health, including the time for regular medical exams.

Men are often bad patients, Murphy said.

“Women take care of themselves much better.

“We have the thing that we’re too steadfast to see a doctor or it’s not what we do, it’s not hard enough or whatever.”

Every year 365 New Zealanders die of melanoma, 60 percent of them are men.

“There are so many scenarios or cases where death is avoidable because of the types of melanoma and also because of the prostate.”

Prostate cancer is the most common cancer among men in New Zealand, with more than 650 deaths per year as of 2018, according to the Department of Health.

“A lot of these things can be diagnosed, and so many things can be done today to prevent part of this loss that is simply unnecessary,” Murphy said.

“Men should develop a relationship with their doctor and get these tests done.”

Too often, men wait years between regular doctor visits, and the Men’s Health Week website offers tips on keeping a regular schedule.

During his motorsport career, Murphy said he had to undergo annual medical exams, which helped realize the importance of a health routine.

Greg Murphy

Greg Murphy
Photo: Photo sports

“We have to get into this routine and find the time to make sure we’re doing really simple things, and just get past some of the way we think, this culture that may kill us.

“Every year you write down your calendar and just do it, no matter what you feel, because there are a lot of hidden killers out there that fester and you may feel good, but by the time it actually shows up, it’s too late.

“Men are 20 percent more likely to die of heart disease or diabetes than women,” Murphy said. “We have to take that into account and see what we’re doing wrong.

“If it can be prevented, why not?”

Murphy likened regular health checks to maintaining your car’s fitness guarantee.

“We’re very happy to have our cars serviced or checked and pay for them and do the right thing, but when it comes to going to your doctor what is the stigma behind that that keeps us from doing it?”

Murphy also recommended the What’s Your Score health survey tool on the Health Week website as a great way for men to check where they are.

“The reason I wanted to become a Men’s Health Ambassador is to push this forward and make sure we all change our attitudes because some of the reasons are really a bit pathetic these days.”

Continue Reading

Men’s Health

‘We’ve all had too much time in our heads over the last while’



PJ Gallagher is supporting Men’s Health Week starting June 14th by calling on men across Ireland to make their health a priority in life.

“Traditionally, we’ve been pretty bad at taking care of our own health. About 41% of men get health problems and do nothing about them, or like me, they will save their problems to eventually go to their GP with all of them. We don’t seem to take our problems seriously, ”he says. “I think if you tell a man to take care of his health, he’ll go to the gym or drink less, but you have to act when you are not feeling well.”

The comedian and actor has teamed up with Lloyds Pharmacy to promote the free men’s health check, available at all Llyods locations.

“Mood problems, skin diseases, erectile dysfunction – whatever it is, just go in. It won’t cost you anything. Whatever the problem, it’s nothing to be ashamed of. Those ten seconds of what you think are embarrassing are worth it for peace of mind, ”says the 46-year-old.

“Especially when it comes to mental health. We’ve all had too much time on our heads lately. A lot of people don’t know where to go, but there are trained people in pharmacies who can point you in the right direction and that’s good to know. “

What shape are you in

I was fine in training, but for the past six months I’ve dropped it. I think the pandemic has finally started winning. But I’m still reasonably fit. I cycle a lot and have booked a gym now that they have reopened.

What are your healthiest eating habits?

I am very familiar with routine. I’m the type of person who can eat the same thing for days and not get bored, a bit like a dog. I now also cook everything I never did in my life before March last year, and I love it.

What are your most guilty joys?

If I ever splurge, it would be at breakfast. I have no problem having two sausage rolls and a chocolate bar from Dairy Milk for breakfast on Sundays.

What would keep you up at night?

I am worried about everything. Everything can be perfectly fine and I will still go to bed wondering when it will fall apart. Anything from the bohemians losing a cup game to the pandemic would keep me awake.

How do you relax?

Motorcycling. It is as close as possible to meditation.

Who are your athletic heroes?

Eric Cantona and Valentino Rossi. I love these great attitudes that they have. They are the type of people who have the ability to go to any place as if it is theirs.

What is your favorite smell?

The Manhattan popcorn factory in Finglas.

When was the last time you cried?

When my mom got her vaccine. It was a very emotional day because she is 83 and has not been able to see her grandchildren for so long. Everyone in the family broke down when she finally got it. Before that, Dublin won the All Ireland for the last time.

What qualities do you dislike least in others?

I hate people who don’t tell you things directly. Just tell me what you think i’m fine

What are your least favorite traits in yourself?

I would like a little more confidence. I also always worry about letting people down and that tarnishes too many things.

Do you pray?

I don’t know who I’m praying to or what I’m praying for, but I do it every day.

What would brighten up your day?

I can’t wait to get myself a sneaky pint. It’s so easy to just sit at a bar and have a pint on your own. I always feel like I’m cheating on the world when I do.

Which quote inspires you the most and why?

“Critics don’t count.” It was one thing that kept going on my mind when I got up.

Where is your favorite place in the world?

Dalymount Park. The excitement rises for the next Friday night with those lights, the people singing and the team watching the team go onto the field. I get emotional when I think about it.

Continue Reading

Men’s Health

New Study Claims It’s Not Healthy to Be ‘Fit but Fat’



Lina MoiseienkoGetty Images

A new study found that people best defined as “fit but fat” are at increased risk of obese health problems.

Fit but fat is a slang term for metabolically healthy obesity (MHO). People categorized as MHO have a body mass index of 30 or higher, but no systemic inflammation, problematic blood lipids, or insulin problems that are common with obesity.

A study by researchers at the University of Glasgow found that compared to metabolically healthy people who are not medically obese, people with MHO are 4.3 times more likely to have type 2 diabetes, 18% more likely to have heart attacks or strokes and, incredibly, their risk of heart failure is increased by 76%.

“People with metabolically healthy obesity were at a significantly higher risk of diabetes, heart attack and stroke, heart failure, respiratory disease and all-cause mortality compared to non-obese people with a healthy metabolic profile,” said Dr. Frederick Ho. Research Associate in Public Health at the University of Glasgow.

For the study, the researchers monitored 381,363 people who fell into one of four categories: metabolically healthy overweight (MHO), metabolically unhealthy overweight (MUO), metabolically healthy non-obesity (MHN), or metabolically unhealthy non-obesity (MUN).

It found that MHO individuals were generally younger, watched less television, exercised more, had a higher level of education, a lower deprivation index, higher consumption of red and processed meat, and were less male and not white than participants who were metabolically unhealthy obese.

Even so, if they are metabolically unhealthy, they are at greater risk of suffering from various obesity problems.

“In general, cardiovascular and respiratory outcomes rates were highest in MUO, followed by MUN and MHO, with the exception of heart failure and fatal heart failure and respiratory disease. For these results, people with MHO had higher rates than those with MUN, “said Ho.

In addition, the researchers also found that of a subset of participants for whom they had metabolism and obesity follow-up data, a third of those with metabolically healthy obesity became metabolically unhealthy within 3 to 5 years at the start of the study .

“People with metabolically healthy obesity are not ‘healthy’ because they are at higher risk of heart attack and stroke, heart failure and respiratory disease than people without obesity with a normal metabolic profile,” said Ho.

“Weight management could be beneficial for anyone with obesity, regardless of their metabolic profile. The term “metabolically healthy obesity” should be avoided in clinical medicine as it is misleading and different strategies for defining risk should be explored, “he added.

Sign in to Men’s Health Newsletter and start your physique plan. Take positive steps to get healthier and mentally strong with the best fitness, muscle building, and nutrition advice in your inbox.


Do you love what you read? Join our focused membership today from just £ 5, cancel anytime. You belong in the Men’s Health SQUAD!


Daniel Davies is a writer for Men’s Health UK and has been reporting for various publications on sports science, fitness and culture for the past five years.

This content is created and maintained by third parties and imported onto this page to assist users in providing their email addresses. You may find more information on this and similar content at

Continue Reading