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.

Training and nutrition diary Week: the hybrid

The name of the blog entries have changed. I'm now settled on a hybrid diet of velocity and green faces (VELGF) TM! Haha.

It looks like this:

Morning fast (ideally strength training)

2 x meal replacement drinks

6 eggs with chicken breast portion (1/2)

Broccoli and spinach 

Also returned to my greens drink in the morning. Feels like it's helping already.

Wednesday 28

Weighed in this morning at 79.7 (-8.7) the 2/2 shakes and meal formula with fasting is the ideal blend for me and highly effective. My training has been 1 lift per day (Monday - goblet squat & Tuesday - chin ups) again I over this style as it's sparing on energy. I will sprint/row/cycle in bursts daily (but it's not a priority yet). Had dry needling done today I could be off training for a day or two. Can do light sprints tomorrow and maybe some core work - no disaster, good time to dial in the diet to super strict carb intake. 

Starting to get more ketone taste in my mouth this week and feel and look visibly leaner in places, need to keep this 10-12 day run going to next weekend and feel I could make massive steps towards single digit bf%.

Thursday 29

Weighed in at 79kg (-9.4) think I've hit the sweet spot for weight/fat loss with daytime shakes and high protein meal in evening (modified warrior diet) so will try to keep the same system. It's not easy but it's not that tough either. Shoulder still hurting from dry needling so 50/50 on training today.

Did first day of easy strength 40 day program, avoiding shoulder and was "easy" - I will keep this going every day, I like the process of strength practise, it takes very little time too - which helps.

Additional Note: to avoid sounding gross my toilet stops have been unbelievably different over the past 2 days. Elimination is a vital part of health, if it ain't happening regularly, you're not going to feel great. More on this as the diary goes on but it seems like one massive feed a day is doing incredible things for the bowels. Say no more.

Two meals, two shakes today - that's easy to maintain.

Friday 30

Weighed In at 79kg. had extra hour in bed and felt good, weekend target is to get to Monday at 78.5 or 78. 

Waking - 11am to 12noon is water/coffee

12 - 5/6pm is shakes

6-7pm I'm eating one large protein heavy meal

Saturday 31

Weighed in at 79kg today, pretty steady, happy to stay here. Took my greens drink today which shows an attitude shift towards my weekends. In gym doing day 3 easy strength program at 0845. Drank 2 coffees, the milk feels really crappy now so I'm done with it. Had 1 shake then one large meal at 1730, chicken, wedges and sweet potato (boomerang) not first choice but not a disaster. No food until tomorrow evening. Possibly just shakes through Monday lunchtime and past Monday bootcamp.

Sunday 1

Weighed in at 80.2kg. 13 days until pictures for blog story, no more huge feedings, sizes of single meal wil naturally reduce. Redo bf% on Friday this week and adjust cardio/sprints/carbs for last week accordingly.

Trained today (4) easy strength and feeling good. 

1230 - pre workout shake

1430 - post workout meal (sashimi pieces x 12, banana)

24 hour fast commences. Good week, felt really good midweek and tapered off Friday/Saturday. Need to put the next 7 days down as the best yet. 

- absolutely no fruit or dairy

- smaller last meal of the day (big not massive)

- lane sprints to end some workouts

- slow 'rag doll' runs on sat and sun while carb depleted.

- no cheat meals

Velocity diet: week 3

Monday 19

Okay so my first statement here is I'm no longer on the V diet. So like most diets, that's a fail. However I am now combining shakes and low carb eating and making the whole process more enjoyable.

I wanted to share this because I think it's funny and deadly accurate!

Tuesday 20

81.5 on weigh in this morning. Holding weight quite well, I'm really only looking at myself visually now, the weight is more a secondary thing as extra information. It would be excellent to remain as heavy as I can while continuing to lean out. 

Training EDT style with daily ab work, goblet squats and loving the simplicity of the sessions. Consistent, steady work without massive fatigue each day and also adding short bursts of sprinting and also weekend exercise.

Tonight's "Atkins" meal:

Wagyu burgers, lean bacon, 2 fried eggs with Parmesan cheese, broccoli and asparagus. Oh and carb free ranch dressing! Amazing :)

Wednesday 21

Weighed in at 82.1 so really stabilising there but eating a lot more solid food. Happy to extend pictures to another week, feel good right now and want to continue this run not end it. The goal now has to be to get as lean as possible in the coming 4-6 weeks.

Using a new bodyfat caliper sequence called "parillo" which has more sites and tests the leg fat too, so I think it's far more accurate.

The results show that in the past 16 days I have lost (an estimated) 3.5kg bodyfat and lost around 2kg of muscle but I believe this is partly glycogen storage and not not pure 'muscle'. My new goal on next parillo caliper test is to stay above 71-72kg lean mass and duck under 10% bodyfat. To achieve this I need to extend the zero carb "Atkins" style diet for another 7-9 days - definitely through this weekend with no heavy treats/alcohol/late nights.

Thursday 22

Weighed in this morning at 80.8kg. Got a busy morning with PT so I'm going to fast with water and a black coffee. Will train fasted at midday and breakfast around 1330 with bacon and eggs.

Friday 23

Weighed at 80.3 (-8.1kg). Trained bench, got to 130kg again, failed on 137.5 - relaxing on the carb intake today but not much, back on the diet train again tomorrow. Need another 2% in 2 weeks to be happy with this past 6 weeks effort. Half way through day I decided to have a carb refeed - so i can refocus on low/zero carb weekend and weighing in lighter on Monday than today. Active weekend planned with lots of sun, fasting and recharging.

My daily dojo.

Saturday 24

Taking the day off training, weighed in at 80.3 again, did bootcamp coaching and chilled. Had 2 coffees and a solid lunch so not eating much more today and will return to a single meal, low carb Sunday into a 24hour fast - looking to creep under 80 on Monday and a Friday goal of 78.5/79 with solid strength and sprint work all week.

Sunday 25

Fasted today, not a particularly great diet day but fully committed for the next 14 days effort of fat loss, goal is to get under 10% which is close to around 78kg.