Sunday, 8 June 2014

Training diary week 6

Monday 9th

Weighed in at 78.2 (0.6 less than Friday) - which is always a good goal to set. Had a "cheaty" meal yesterday afternoon but on 24 hour fast 4-4pm to kick off week.

Taking bootcamps early each morning so my steps should be above 20k every day.

Today ended up pretty busy! 35.5k is ridiculous. Really felt it this morning.

Tuesday 10th 

Enjoying the early morning bootcamp, it gets me moving around early - I'm a believer in steady morning movement as exercise, not too strenuous. All week I get to hit 10,000 steps before 8am.

I'm still doing my easy strength program in the gym (Trapbar Deadlifts, chin ups, bench or shoulder press, leg raises, swings and grip/core work) TB deadlift was 175kg today (2.25 bodyweight) felt strong, lots left in the tank I think.

Diet focus has remained as "fasting as long possible in morning, low carb eating" - keeping the rules simple. Started to drink lots of water today - around 7-8L. Felt knackered this afternoon, probably due to yesterday's massive walking effort. There is no way that all this walking and low carb eating is not burning bodyfat off me somewhere, it's impossible. Probably need to back off the walking as I wasting away it seems!

Wednesday 11th

Weighed in this morning at 78.1 kg. Just think its needs clarifying here that I while I think a weekly/fortnightly weigh in is a good indicator I don't usually weigh daily. It's more to see trends of days during this "experimental" phase and to see what really effects weight from day to day. Went to bed at 2145 last night and felt much better today, moving on this is key to the 5am start for work.

Training - easy strength protocol, some arms and shoulders, 1 x crap run up the lane. Felt heavy!

Eating - low carb misery! Salad in evening with an apple.

Thursday 12th

Weight - 78.1 (visually look leaner) a solid 48 hours of clean protein and good training/sweat should get me a decent result. Would have wished for slightly more fat loss in the past week or so but I feel the ball is rolling nicely and can't see why it won't continue all through summer and remain lean this year. Don't really drink that much alcohol anymore, eat well 90% of the time and my training is steadily improving - so all the habits are in place.

Feeling - feel pretty good, bootcamp off today as it was pretty wet on the ground at 0630am. 

I got up early, this dog was still in my bed at 0730! Laziest dog on the planet.

Training - afternoon weights:

Goblet squat and single arm farmers walks
Push press 5,5,3,3,1,1,1,1,1,1 ended up with bodyweight
Chin-ups 10x5 with different grips/tempos

Planned interval session but genuinely don't have a single ounce of desire for cardio. Low energy, no interest.

Decided to lay off cardio in evening, see point above. Early start tomorrow.

Eating - protein only day, clean options like boiled eggs, chicken breast, etc one more day left where I consciously will be limited in my food options. Had some sashimi in afternoon. Ham Salad 6pm, lots of water.

Friday 13th - World Cup commences!

Got up at 4am for the World Cup opening match Brazil vs Croatia. Suits me today because I need to drink as much water as I can before midday/1pm. Finished up Bootcamps - fantastic week and really got me moving around early each day, perhaps the reason I had no real energy for cardio training in afternoon?

Eating - strictly protein only (10 x boiled eggs, chicken breast x 2, tuna x 1) water, black coffee. Had a sarnies salad for lunch. Eaten pretty low carb for past 21 days to be honest. I think I can be stricter, as in true GFD with plain protein and greens meals. I think I need to do that in order to shift down another level, progress is steadily slow but that's expected at this stage.

Training - trained strength with wanderers, felt good, strong and powerful. Pictures tomorrow and once again I'm not as prepared as I wanted to be. Will take pics and use as another 'progress' stage - this is not over. 

Saturday 14th - week 6 results

Around 4% drop in 6 weeks, pretty good. It justs makes me hungrier (pun intended) to keep the fat loss effort going for another 4-6 weeks to really get down into single % figures. Weight is still relatively high for me and my strength and gym performances have been good.

2 weeks focusing on high quality gym sessions and less strict planning in food, still low carb focus. Then UFITs 3rd clean and lean contest starts. 3 weeks of that challenge should be a great target to really dial in the diet. Will update pictures this week.

Overall 7.5/10

- Training has continously improved
- few glitches in diet (not many)
- need super strict GFD strategy to get to next level
- must start some cardio!
- new magnesium, coq10 & fishbowl supplements should help the 'detox' focus of my next phase

Sunday, 1 June 2014

Training and nutrition week 5

Monday 2 June

Weighed in at 79.2 (+0.2 for weekend) not too bad. Next weekend has to be different, pics the weekend after, no cheating! Decided not to get up early to run this week, will do in evening or weekends only. Wake up early enough as it is!

One meal today, keeping it simple. Eggs, chicken and hummus.

Post dinner plate....

Yes I have a plate that says "winner winner chicken dinner" LIKE A BOSS!

Tuesday 3 June

Weighed in at 78.6, possibly down to BC last night. This weekends tactic of double or triple sessions (sat/sun) should mean I'm feeling lean on Monday for the final run in. Bought Syntha 6 protein shake to continue the shakes during daytime and one meal strategy, want to see how far that takes me in terms of fat loss as I think its unique and my own idea.

Fasting has really dialled in the past 2 days, really feel comfortable going through morning on no eats. Will try a genuine 'warrior' day soon of no food until 6-10pm (protein and greens only). It'll take some getting used but I think it's going to be a powerful strategy to get under 10% and keep dropping fat.

Wednesday 4 June

Weighed in at 79.1. Feeling a little sore upper body, debating no training and focus on diet? First shake today at 1330, morning fast was comfortable. 2 black coffees and 2L water done. Large meal in evening of salad, apple, eggs, chicken and hummus - easy and nice.

Thursday 5 June

Weighed in at 79.2. Woke up feeling more awake, started with shakes today around 11am. Will try to repeat yesterday and check weight. 

Friday 6 June

Weighed in at 78.8 kg. Pretty steady this week, I think the injection of training is going to be perfect for a drop this weekend without changing much to the diet. I will switch off MRPs to syntha 6 for less carbs over the weekend and drink only after training.

Bodyfat estimated at 10-11% - I don't want to take bodyfat unless absolutely sure I've dropped significantly, so will wait until next week sometime.

Great salad idea. Salami and feta cheese, with tomatoes balsamic vinegar and olive oil. Delicious

Saturday 7 June

Weighed in at 78.8kg. Woke up later and walked up my apartment stairs, looking to do 60,000 steps on my polar loop for next 2 days for my NEPA. Plus strength session, few sprints and steady jog.
Ramping up training to 3/weekend days to get fat loss moving for the final week. Strict zero carb warrior style for both days - it's business time.

Walked to universal studios and tried to stay busy today, also run in the evening and ended up on steps 26100 steps. You really have to get a good early start to ramp the numbers up! Tomorrow should be good opportunity to get the fasted cardio in.

Went to gym at 4pm, 5x5 on chin ups, squats, Deadlifts and push press plus a finisher on the Bulgarian bag.

Made the greatest tasting salad I've ever had tonight...

Salmon sashimi, feta, avacado, cherry tomatoes, mixed leaves, olive oil and balsamic. Amazing! Followed by 5 whole eggs, avacado and hummus. Crazy Saturday nights in Singapore!

Day 1/2 weekend training plan down and completed. Repeat tomorrow and Monday I should be bang on target for the Saturday completion and progress picture.

Sunday 8 June

Weighed in today at 77.7kg, getting back down to March weight of 76kg but significantly leaner/stronger. First of 6x7am bootcamp at fort canning, should be interesting. Walked around marina bay to get my steps in, finished on 28,000. Weekend total 54,100! Feeling stiff today as result of pushing it yesterday. Went to true and did 30 minutes of bench and chin ups.