GeekFit

Time to burn

2012-01-31T07:00:00.001+10:30

Fight training last night, but where do I start?
Perhaps at intensity, endurance or intent?

Probably best to start at the beginning.
I was nervous as I got changed because I hadn't been in ages, what do I expect? Is it going to destroy me? Has the intensity and skills of the others left me dragging in the wake?

These thoughts and more went through my mind but I pushed them aside and made a mental commitment to train till I couldn't.

The first session was a pyramid circuit with the exercises decided by a giant dice.
It was hard but great, by the end I was soaked in sweat and breathing heavy.

When that session finished I was looking forward to the break - oops to soon.

We all got given an extra 45 minutes of cardio to complete before the third session.

I got exercise bike, 20km in 45 which is a bit quicker than my road riding.

As that finished third session started, base skill.work for me and two others, heavy sparring for two more. It was good, nice to have a specific focus with things to improve.

I want to be the best version of myself that I can so I have no problems working the basic skillset until it is polished.

That way when the reliance is on instinct and non-cognitive movement it will still be half decent.

After three hours of training I was exhausted, hungry and you could smell the sweat from distance.

The main theme was train hard, fight easy and we sure did that last night.

Tonight am doing the thai class to improve fitness and technique, one class should seem easy after last night.

The great BUPA challenge

2012-01-21T13:51:00.001+10:30

Yesterday I took on the BUPA challenge during the tour down under, to raise money for Cancer Council SA.
The bike ride was 138km from Norwood to Tanunda.

I tackled it with an hire bike as my regular bike needed expensive repairs, not a good idea - but I had no real alternative.

It's hard to pick the key points to put up here and I don't want this to turn into an epic post (but it probably will) so I'll break it into sections:

The start:
I started with everyone else, I wanted to start early but was running late.
I've never seen that many cyclists or ridden in a pack before.

I started near the back of the pack and pretty much stayed there but I was comfortable at my pace.
The first hill saw me hunting for wuss gears on the hire bike and that became the theme of the day unfortunately.

Within the first 30km was a king of the mountain section, in which I had a crash caused by a tool in a car.
No major damage to me or the bike but it certainly rattled me and I struggled to keep going for a little while.
The crash saw me hit the deck pretty hard and almost get run over by the car, not a fun experience.

The first refreshment stop:
I got there and thought man we've been riding for ever - I'm sick of these hills, but have an energy gel, drink and toilet stop and get going again.
I got motivated and pushed on.

The refreshment stop at 69km - Mt Pleasant:
This stop I was feeling completely done, I just wanted to stop.
Had a protein bar, some powerade and found my motivation.
Get back on to find it was mostly down hill - Thank christ!

The great downhill to Lyndoch:
During the downhill section I got a second wind and was trying to make up time (I wanted to finish before the pros got in) I hit around 50kph regularly on the downhill sections.
In one of the sections here there was no one else around, just me - no spectators, other participants, just me.
It was fairly lonely and made motivation pretty hard during some of the steeper climbs.
Kind of difficult to describe that loneliness, as there is just nothing around no cars, no people, no other bikes - only your own willpower to keep on going. Probably at about the 80 - 90km mark when everything hurts it's so difficult but it's all in your mind. The body will just keep on doing what you make it do.

It was through this section that I got stopped by police, some idiot had thrown tacks across the road - but I needed to keep going, so I picked up the bike and walked through the 200m or so then got back to riding.

Tanunda - are we there yet?
As I started to get close to Tanunda, my body was screaming at me, quads, calves, glutes, back, neck.
All of them just wanted me to quit, no chance body, no chance.
I kept on pushing and got into a town, I asked a cop for direction he just waved at me.
So I chose a path and found I'd made a wrong turn and came into Tanunda the opposite way to the finish.
It meant I wouldn't cross the line, I was a little disappointed until I realised I'd still covered around 110 - 115km, I could turn around and go back but I was spent so I accepted that's how I was going to finish.

When I got into Tanunda and the finish oval, seeing my fiance and mother in law was one of the most satisfying feelings ever... it was so rewarding and I'm so VERY glad they where there.

Overall it was a great experience, tough as hell but well worth it.
I raised $500 for the cancer council and really tested myself - both mentally and physically.

I burnt 4405 calories in 6 hours 38 minutes 20 seconds.
My average heart rate was 151 bpm and max 178.

I can tell you it was as tough as fuck but I would do it again in a heartbeat, preferably with my own / decent bike :)

Run, run, run or get those intervals done.

2012-01-13T06:58:00.001+10:30

Last night I did the second batch of interval sprints on the treadmill.

The first session I did a pyramid, this time just a straight set of increasing intervals.

The set went like this:
3m warmup @ 4.5kph / 0% incline
2m @ 13kph / 1% incline
1m @ 5kph / 1% incline
2m @ 14kph / 2% incline
1m @ 5kph / 2% incline
2m @ 15kph / 3% incline
1m @ 5kph / 3% incline
2m @ 16kph / 4% incline
2m @ 5kph / 4% incline
2m @ 17kph / 5% incline
2m @ 5kph / 5% incline
2m @ 18kph / 5% incline
2m @ 5kph / incline slowly dropped to 2.5%
3m @ 12.5kph / 2.5% incline
3m @ 5kph cooldown / incline slowly dropped to 0%

Was a good workout and had a "nsv" or non scale victory: my heart rate monitor kept on slipping off so it's time to adjust it smaller :)

About ten minutes after the intervals I didn't feel like I'd done a workout so, I think next time I might push harder.

Also had paleo friendly ham burgers last night, absolutely epic.

Homemade beef mince patty
Egg
Bacon
Onion
Beetroot
cheese (not 100% paleo)
Wrapped in a lettuce leaf.

Bloody fantastic - the lettuce leaf provides a crunchy almost sweet and refreshing flavour to the burger.

New favourite food for me.
Tonights a rest day but tomorrow is a light 40km cycle in prep for the ride for a reason...138km of hell roads.

I'm not ready but still going to give my all as it is to raise funds for cancer research / critical care.

That's all for now

First fight training 2012

2012-01-10T06:42:00.001+10:30

Last night was the first session back for the fight team, if I said it was an intense hard session, I probably wouldn't be saying enough.

My cardio let me down a little having to stop for air every now and then.

It felt awesome though. Next session wednesday.

After training I did break from paleo for some sugary carbs, which I instantly regretted, but what's done is done - don't dwell on it, acknowledge the fuckup, remind yourself next time and keep going forward.

Today is a fasting day so time again to test mind over ..... Sugar, junk and the other rubbish around the office.

I'm planning on starting the couch 2 5km again tonight and trying to get that sorted along with smash my cardio endurance, I get enough weights in the fight training conditioning sessions for my needs so I think it's ok to focus on cardio.

Also, I'm looking for protein recommendations currently only had 1: Max's super shred.

Open to more.

Think that's all for today have a great day.

Weights and the paleo after-fast feast

2012-01-06T06:53:00.001+10:30

Last night I hit the weights room for my routine, felt good but struggled a little bit - it's been a while.

I also had to modify a little iron crosses still kill me, the age old saying about flys being one of the greatest exercise for making you feel like a pussy, is amplified by 100% when doing iron crosses......

Regardless the session was still good.
I'd been fasting all day and could feel it as I hit the gym.

Probably need to organise some protein to break the fast pre workout.

Last nights dinner was grilled chicken and boiled veg, all healthy paleo and tasted a1.

Because it was a fast day I also treated myself to a paleo friendly dessert - a Thai inspired hot banana & coconut cream dish with cinnamon.

Delightful and paleo a-ok :)
Might add some small chopped chilli next time though.

All up the meal came to 643 calories, 28g fat, 46g protein and 42g carbs.

The carbs are on track but the other two need to be higher particularly protein I'm aiming for around 150g a day.

You might think how can you be full after a meal that small, but after a day of fasting the small meal feels like an epic after battle feast.

Today is a normal paleo food day and rest day for exercise so will update again tomorrow after my bike ride, aiming for around 100km and need to figure out my nutrition strategy - since everyone believes carbs are a must for endurance sports.

Run, Run, Run

2012-01-04T20:13:00.001+10:30

Tonight I went for a 3.75km treadmill run in 24 minutes including warm up / cooldown.
Not as fast as I wanted but getting there, slowly but surely.

Food wise was a pretty good day - I ate nice and lean paleo foods, until desert - then I had one of the 'avoid foods' without even thinking.

Dairy - in the form of thickened cream with my banana for desert.
And I was doing so well... ah well fasting tomorrow.

Things are going well so far, I am considering working with a PT to get some weight work in as well (since I tend to slack when I do weights by myself).

Tomorrow another treadmill run aiming for 5km.

Treadmill intervals

2012-01-04T06:36:00.001+10:30

Last night jumped on the treadmill for some "long" interval work.

I say long because it wasn't the usual 60 / 30 second intervals I normally do.

2km @ 10.5 kph
2 minute walk
3 minute 12.5 kph
2 minute walk
5 minute 15 kph

Tonight going back for a constant speed 5km aiming for around 25 minutes and I'd like to get that to sub 20 minutes eventually.

Also started intermittent fasting and paleo again yesterday, unfortunately I broke the fast at lunch and made poor paleo choices - same with dinner.

Back on the wagon today with a good paleo meal plan.

Almonds
cranberries
Chicken
Eggs
spinach
Rocket
Black sugar free coffee

Looking forward to good results.

Dear fitness, where have you gone?

2012-01-01T09:54:00.000+10:30

Firstly, Happy new year, I hope that 2012 brings you everything you desire and more.
Now that, that is out of the way on to the important stuff, 2011 finished for me in a very lethargic way.

Three weeks of no exercise, excess food, drink and time spent in front of the computer.
Not the best way to finish off a year that you have been working hard to get to a goal.

Over the Christmas period I put on 4kg bouncing up to 82kg from 78kg again not a great way to finish the year.

I also feel like my fitness level has gone away and is still binge eating....
I went for a run today (4.85km according to gps) - my usual circuit - and instead of taking around 25 minutes it took 40 - I could barely run, I spent most of the time walking, granted it's hot outside but that's really no excuse.

I think it's time to reassess where I am at, take regular measures and get back on track.
I will be doing a once a month 'stats update' post that will include:

Weight (kg)
4.85km run time
Heart rate average
Heart rate max
Pushups in 1 minute
Situps in 1 minute
Heart rate monitor calculated Vo2 max
Body fat percentage (Digital caliper)
Waist size (cm)

The reason for this is for me to gauge how my fitness is tracking, I need to know so I can work on various areas to improve for my fight training.

On that note - I had an epiphany over the Christmas break about the fight training.

I have struggled mentally with the why, where do I fit, am I good enough to be here type of questions and the realisation that I had - was that if I want it and am prepared to work for it then that's all that matters. It doesn't matter if I get punched, kicked or pushed around the training area as long as I work hard and make my opponent work hard as well.

In 2011 I had a degree of fear about the fighting so held myself back but 2012 it's time to get in there and step it up a notch or two - I know I can do it, I know I can take a punch, I know what to expect so it's time to go in and enjoy every single second of it.

Ok so with that - it's the end of this post.

I'll do a stats update once I've done all the tests again - hope that 2012 brings you all that you desire, eat well, work hard.

Cycling

2011-11-22T10:28:00.001+10:30

It's been a little while since I've posted, not because I have been slack with the exercise - but simply because I have been slack with the updates ;)

Went for an early morning cycle today 44.39km in 2 hours 4 minutes.
Some good hills and practice for the TDU community challenge but I need to step up the hills a bit more I think.

I can ride the distance I'm pretty comfortable with that - it's just grinding away.
It will be the hills - in particular the first epic steep part for 8km - that kill me.

It's for a good cause so I'm sure I can suck it up :)
Weights tonight with the lads then fight training tomorrow.

Thursday is a day full of gardening... boo!

Ah well fun times :)

Next update tomorrow.

I am the predator, not the prey

2011-11-08T08:40:00.000+10:30

Last nights fight training was hard work, it was hot and sticky inside the gym - I felt the heat a bit, but not enough to be concerned.

The first part of training was movement - something I need to work on and practice until I can move quickly and fluidly around the ring, instinctively.

This was followed by some more movement work with a focus on speed and creating space - again something I am aware that I need to work on.

We then moved into sparring, with only three of us there it was short rounds of intense activity.
First round body sparring, then change partners and head sparring, then rinse and repeat.

One person in the middle constantly two people changing.
I got tagged a few times when I was changing out - then it was my turn in the centre.

I was trying to move and be more aggressive, something I do struggle with - as I am quite a placid and relaxed person, even when getting hit - I'm more frustrated at myself then at my opponent.

By the third round in the centre I couldn't breathe, no air into the lungs and I could feel that my movement had dropped right away - this was confirmed when I started getting swarmed and tagged more.

I could hear my coach, telling me to move, to go one for one, to cover and keep my hands up.
I was trying as hard as I could to keep on pushing, all I wanted was to stop and die in the corner so I could get some air.....

I kept pushing - and getting punched - heard the coach call out 10 seconds left, push hard, dig deep.
So I did - I tried to keep pushing, punching, moving all the while unable to breathe, feeling like I couldn't lift my arms, feeling like my legs weighed 150kg....EACH.

I know I got tagged a LOT because I was tired and kept dropping my hands, my movement slowed to a crawl and my head movement completely stopped.

At the end of the session the coach told me I need to work on my aggression, I'm not a punching bag.
I need to get angry, control it and use it to throw. He also told me that I need to work on being less technical, to be more brawler for the time being so the other skills develop.

He was telling me all of this while I was flat on my back gasping for air at the end of the session.
It took me another thirty minutes to get back to normal, I was still completely spent when I got to the mother in laws for dinner.

Last night I didn't sleep well, I kept analysing the sparring - I could see it from a third person perspective and felt myself screaming out the same things the coach was: "Hands up, move, rush in, circle" I could see very clearly the things I was doing poorly.

The major thing is aggression, I need to be the attacker, I need to put my sparring partner on the back foot and make them move.

A line from a book resonated with me today - "I am the predator, not the prey" from Sam Sheridan's - A fighter's heart. It really is something I need to be. I need to be the predator, I need to stalk my opponent and I need to attack them with intent.

It makes sense - and it is the same thing that my coaches have been saying: "You're not their punching bag" - it is just a different way of saying things.

I think I get it now, I know what I need to do.
Time to work on it and push myself harder than ever before.

Time to get aggressive.

Why fight?

2011-11-07T13:50:00.002+10:30

This is actually a question that I struggle with and thought it might be time to try and put my thoughts to something more solid.

I started out with martial arts to lose weight (and I have always loved them, just never done them) but something changed inside, I found this desire to push myself and I found that I wanted / want to compete against others, but I don't understand the desire or where it came from.

It is not a desire to compete, but to win, I don't want to get in the ring and lose.
I want to win, I want my opponent to know that they gave it their all and they came up short.

I don't want one fight - I want multiple fights and I want to win all of them.
So with that in mind - Why fight?

Why would I, a computer geek with no martial art experience want to get in the ring?
What is my motivation?

I honestly don't know the answer to the questions, I can't be certain what my reasons are.
I do know that I'm not motivated by finances to look at fighting competitively, at thirty (30) I am probably to old to make a career out of fighting - that and I wasn't born gifted with natural ability and talent in the fight world, so if I wanted a career out of fighting I should have started a LOT earlier.

Maybe it is the feeling of never having tested myself to quote from a Slipknot song (Sulfer) "Stay, you don't always know where you stand, until you know that you won't run away" - maybe that's what it is? I want to know if I will stand or run?

I've never really had a full on fight in my life, I've been attacked on the street and have responded with aggression to resolve the situation but all I have really been doing is looking for a window to escape.
Eg. throw a massive punch with intention to knock someone out, create space and GTFO out of there.

The few 'fights' that I have had, usually resulted from being bullied to the point that I snapped, attacked my tormentors out of anger - then within minutes return to my normal placid self, you probably couldn't really call it a fight either a bit of push, shove and lots of swearing.

Even with my brother I've never really had 'fights' not even play fighting, nor when I played rugby - the few little scuffles where all push and shove.

I've been punched in the face more in sparring practice than I have the rest of my life.

So maybe it is something about wanting to test myself as a fighter, as a man, my courage?

It could be about respect, as a fighter there is a degree of respect given by 'normal' people and other fighters just for stepping into the ring, maybe that's what I desire - that respect?

To go toe to toe with an opponent who is intent on causing me harm, maybe it is the respect that can be gained from them, from the crowd, from my coaches and peers for fighting as clean, crisp and accurate as possible - win, lose or draw. Knowing that I have made my coach, club and team mates proud?

Maybe it is the thrill / fear of the unknown doing something out of character for me and just going with it?
Maybe it is because I have found something I really enjoy and can see more to it than just bag and pad work with training partners?

As I said right at the start - I don't know what motivates me to fight and push myself - I think it is something that I will gradually fill in the blanks for, but right now. It is unknown.

To me it is a strange place to be - to have a desire so strong that I would make sacrifice and push myself as hard as I can for a goal I don't fully understand.

Usually when I have a goal I know the reasons behind it and can use that to keep me motivated, with fighting there is just the burning goal of "I want to fight" nothing really behind it.

It means that when I am sparring / training I have to keep pushing myself hard to achieve this goal, even though I don't understand it.

I have to work harder than the young guys who have the same drive and passion, I have to be better than them and my opponent so I can get into the ring, give it my all and win even if I don't know why I want to be there in the first place.

I need to listen to my coaches, make improvements and continue the journey even when my motivation flags and my mind steps up to question what I am doing there.

Even though I don't understand the reason for the goal, I can say I will be a fighter, I will go toe to toe with my opponent and I will give my all to win.

Post weights rant

2011-11-04T08:44:00.001+10:30

Last night I did weights, the new routine that I have worked out - that covers the majority of the body.
I am still working at 10kg for the most part, 5kg for iron cross and I bumped the tricep extensions up to 17.5kg for the first set and 20kg for the second.

Not huge weight - I know that - but I want to build the strength back up to a reasonable level before plying on the weight.

I can probably do most at 15 - 20kg without to much hassle, but again I want to start right and not cause myself an injury.

So my workout was good, had a chat with another geek in the gym which was good, but I just don't understand the mentality of some others.

Picture this:
Small gym / weights area for a corporate organisation so it's not a big money making gym.
Limited equipment but still a decent range.

Two guys working in the smith machine, doing purely bench press.
Taking turns to do 80kg bench and talking each other up, being derogatory to the other people lifting.
(Myself and the other geek - who is really just starting out and lifting lightish)

The comments themselves pretty harmless, but it's more the snickering and laughing happening because two other people are working light, without knowing why - they just assume that both people are weak.

So I would just like to put a bit of a response to the two gym douchebags:

There is more to gym work than bench, even if you are doing isolation work - you probably want to work the opposing muscle group as well so that you achieve the best results.
80kg is not really a heavy bench, sorry to burst your bubble and mess with your swagger - but it's really not that heavy. Most males that have been lifting for a while are able to bench their body weight and usually more on top of that. (Some just don't realise that because they don't put their mind on the game)
Laughing at my workout: in my 40 minutes in the gym, I worked every muscle group including my core while you worked your chest and biceps. Great work.
If you want a challenge feel free to do my weights session, then we can do some cardio work a few rounds of sparring, then more cardio. All that time on the bench will certainly pay off here.

In short - I hate gym douchebags - they are unfortuantely everywhere - even at your work gym :(

Boo!

Fight Training, cardio and sparring.

2011-11-02T22:08:00.001+10:30

So tonight was a double of fight training, the first session was cardio and conditioning, the second drills and sparring.

Really enjoyed both sessions, but before I go into that I should probably give an update on my weights session yesterday.

Started all of the weights at 10kg, beginner weight for the moment until I build some strength back up.
Unfortunately the iron cross - kicked my ass, down to 5kg for those.
But it felt good and let me know how much I missed weights.

Will keep them at the current weight for at least two weeks before I go up to a reasonable weight :P

Tonight's session was really good, the cardio session was really quite tough.
Nothing like bear walks, squats, circles, sprawl, mountain climbers, front kicks. All after a good session on the bag.

Awesome.

Second session was sparring with a twist, clinch work, knees, and sparring on your knees.
Was really good - I felt smashed after the session but enjoyed it.

Loved it.
Looking forward to more weights tomorrow.

Oh yeah and side note I have taken some comparison photos from 01/07/2010 and today - there's a fair amount of difference not keen to post to the world yet - but soon, once I get a little more progress.

New weight routine - starts tonight

2011-11-01T08:41:00.000+10:30

So I have decided to make use of my non fight training days (Tuesday, Thursday) for weight training.
It's been nearly six months since I've done any weight work - so I am starting again with a basic / intermediate full body routine.

This routine covers the majority of the body and will tide me over for two - three months while I get back into it.

I am not aiming to build massive bulk but lean strong muscle, so the weight which I haven't decided on yet - won't be massive.

The routine will be as follows:

Edit: on advice from a good friend, I will be adding chinups to the routine

Bent over two dumbbell row 2 x 15
Dumbbell bench press 2 x 15
Dumbbell lunge 2 x 15
Dumbbell one arm shoulder press 2 x 15
Dumbbell squat 2 x 15
Dumbbell iron cross 2 x 15
Bent arm double pullover 2 x 15
Alternate hammer curls 2 x 15
Dumbbell tricep extension 2 x 15
Bench dips 2 x 15
Chin-ups 2 x 15

I'm looking forward to getting back into it and building some strength back (I feel that I've lost some with the big cardio / martial arts push) so this will be a nice refresher course :)

This would then mean that I am training:
Monday: Kick boxing beginners (warm up - 45 minute), Fight training (Conditioning / Sparring -1 hr)
Tuesday: Weights
Wednesday: Fight training (Conditioning - 1 hr), Fight training (Sparring - 1 hr)
Thursday: Weights
Friday: Rest
Saturday: Fight training (Conditioning - 1 hr)
Sunday: Cycle (Anywhere from 20 - 100km ride - 1 - 4 hours)

Coupled with the IF, healthy eating and 'No Cheat November' I should reach the 70kg goal in good time.

Tally ho!

Training really does lift the spirit

2011-10-31T21:13:00.004+10:30

So today was pretty shit for me, stress, grumpy and feeling a little exposed in my work life left me feeling average tonight.

Walking down to Momentum I just didn't want to bother, a very big part of me kept saying "Just blow it off, go home and have a scotch" but I kept walking, kept trying to get motivated.

I got to the gym still in a pretty bad mood and still not really feeling it, but thought I'm here now - so lets do this.
Jumped into kick boxing with Elle and instantly it lifted my mood, granted I didn't push hard in that session, but I could feel my mood change for the better.

Before starting fight training I let Val know that I was feeling pretty shit still, not motivated and struggling with the decision to be there today, but not to let me slack - if he sees me holding back and not working hard to give me a kick in the arse.

Two of the team members tonight where really encouraging, one saying how it's nights when you feel like shit and don't want to train - those are the nights you need it.

Another just being his usual encouraging self, the whole team is fantastic and I can't wait to be in their corner when they fight and have them in mine.

Anyway - off topic a little.

The chat with Val, it worked.
I don't think I needed the extra push - I found it in me to just work hard and not let the other shit into my head.

By the end of fight training - which was drills and body sparring I felt good.
My stress, my worries and the BS from the day - I hadn't even considered it for the last hour and 45.

Just what the doctor ordered.

So I'll keep that in mind for next time I feel like shit, don't want to train.
I'm going to go, work hard, get a sweat up and forget my troubles.

Feels good, but damn I stink.
Time for a shower.

Saturday conditioning

2011-10-29T16:42:00.002+10:30

This morning session with Fight Team was pretty good, conditioning and body work.
Something I need more practice on - not necessarily the striking side of things, but taking punches to the body.
It's something that should be conditioned so the punches / kicks can be shrugged off.

It was a pretty good session, not completely intense - but it's sometimes nice to have a more relaxed session.
The bag work was good, mostly thai boxing on the bag and movement, some bag push - then body sparring.

Was a bloody good session all in all.

Side note: took a weight reading today and I have hit 79kg so that's a plus and lets me know that the IF and workout routine is getting me there.

I'd like to do it quicker - but by the same token I want it to stay off.

I still feel 'tubby' though - since I have a gut and moobs still.
I had hoped by the time I cracked 80kg they would be gone, but looks like those two things are going to stay with me a while longer.

That said both are significantly reduced from where I started at 95kg oh so long ago.
I'm more than happy with my progress for the moment.

The I.F strategy

2011-10-27T12:37:00.002+10:30

So I've been experimenting with intermittent fasting for the last month.
Initially I was a little hesitant because of all the 'chatter' about eat six small meals a day, higher food frequency restricts hunger and keeps you burning fat all day.

It has been working surprisingly well, I am quite happy doing 20 hour fasts and have found no discomfort or downsides at this stage.

I have tweaked the process a little - since I fast on martial art training days, I break my fast with cashews / craisins (Dried cranberries) about 30 minutes prior to training.

My body weight is staying reasonably stable at the 80kg mark but my body fat is dropping away significantly as is the size of my waist.

I have dropped down to a size 36 pants and even they are lose on me.
I can fit comfortably into size 34 pants, but find the few pairs I have tried the cut isn't fantastic.

As far as my nutrition goes here is a sample no fasting day:
(One note: I don't always have breakfast - most days I skip this as well)

1 x glass orange juice
Breakfast: 2 x pieces of fruit toast with butter
1 x coffee (1 sugar, but I am cutting the sugar out) with skim milk

Lunch: grilled chicken + green veg salad
Snack: Cashews and Craisins
Water intake: approx 1.5l a day

Dinner: Chicken chevapachichi, steamed veg (usually beans, brocolli, carrot)
Desert: Small container of peaches in natural juice (Occasional - I rarely have desert)

On a fasting day:
Last meal will be dinner the night before:
AM 1 x coffee with skim milk
Breakfast:
Lunch:
Snack - Pre training: Cashews and Craisins
Dinner: Corned silverside, steamed potatoes, corn, peas, carrots, white sauce

As you can see I am eating very clean and lean atm - there is still a reasonable amount of carb and fats in what I am eating - but I am trying to minimise this as much as possible.

Currently my IF is more of an alternate day fast since I fast Monday and Wednesday, but I will look at making it a little more random - eg I will decide the night before if the next day will be a fast day.

Hoping that this strategy can help me reach the 70kg goal.

Wipe the sweat from your eye.....

2011-10-26T21:56:00.002+10:30

Tonights session at Momentum Technique was awesome - the first session was conditioning / cardio.
Really Really good session: bagwork, situps, push the bag, bagwork, situps, ..... then a 'race'

10 items (weights and tennis balls), 2 x teams, 1 person per team moving 1 item at a time... other person doing start jumps.

Was fantastic - losing team got kicks or pushups - then again.
Sparring was freaking great, drills, sparring, drills, sparring.
Loved every damn moment of tonight - 100% cannot say how fantastic it was.

Side note: I really need to work on my aggression - one of the other team members commented that I'm running at 10% and not trying to hit them... looks like I gotta step it up and push aggression some more.

Always something to work on :)

On a different note the IF is working, I feel good doing it and the hunger doesn't bother me at all.
I actually look forward to fasted days and training.

Whoot feel like I'm making some epic progress.

Hurray!

Conquering the hill and getting clean

2011-10-23T16:10:00.001+10:30

Today was a reset day, I've been thinking about my goals and progress and realised that one of the reasons I'm not further ahead is because my diet has been far to dirty.

Littered with soft drink and sweets, so as of today no more sweets and soft drink.

I've also tweaked my nutrition as well:
Monday & wednesday fasting till 3 then cashews and cranberries until after training then refeed.

Food during the week is grilled chicken and greens for lunch and something healthy for dinner.

All up approx 1500 calories a day, less on fasted days.

On another note I went for a 40km cycle uphill, pushed myself hard and didn't need pussy gear up the main hill.

Was a huge feeling of accomplishment when u got to the top, I couldn't get the smile off my face :)

One section made me walk but it was the lead up hill not the main one.

Next ride I'll push the route out to 80km with more hills :)

Loved it today.

Just running in the rain

2011-10-20T20:51:00.003+10:30

Tonight since I didn't go to Momentum, I decided to go for a run in the rain.
Nothing like that feeling, the rain cools you, helps wash away any stress all you focus on is the stride, your breathing and the rain.

Unless an injury flairs up and you have to walk, which gets you frustrated, so you try to run again and it hurts more, so you walk.....

I'm hoping I've just tweaked it and don't have to start from scratch again with physio and bracing and all that.
Boo!

The run itself was good and I enjoyed it, but as soon as the injury tweaked.... my frustration got very high - I wanted to spar with someone right then and there or more to the point just slug it out.

Maybe I can work some way to capture that aggression and anger for my sparring.

Yep, that's me in the corner throwing up.

2011-10-19T21:47:00.002+10:30

So tonight's session was run by Nathan as Val was away - it was epic.
Started with bag work, then a 10 exercise x 30 rep set, finally 200 v-situps.

Intense is probably an understatement, I felt like I was going to puke before the end but tried as hard as I could to finish (I got through everything but the V-Situps, when I couldn't do them I did normal crunches) - it was awesome.

End of the session I did end up puking and feeling light headed, very dizzy, tried to replace fluids and relax but all the fluid did was make me feel worse :\

Started the second session and within a few minutes of movement - I was puking again.
Time to bail out.

Unfortunate it looked like a wild session - I really wanted to be involved - but no real point if you're puking and ready to pass out.

:(

Ah well next session maybe tomorrow for Thai or I'll go cycling instead, otherwise I'm not back until saturday.
Either way am going to give it my all.

Side note: not sure if it was the heat, the fasting or the preworkout supplement that caused me to feel sick, might need to investigate a bit further.

Move your head to the beat or get your face punched to it

2011-10-17T21:35:00.001+10:30

Move your head.
Move your head.
Head outside the hands, MOVE YOUR HEAD, HANDS UP, RIGHT HAND UP!

That's what I can hear still from tonight, but what an epic session - I have never felt that close to puking before, I was at the limit, coughing, spluttering and feeling like it was about to be the end of me.

I had pain, I got hit, I tried to focus and not cower away, to keep on moving and push forward.
I really need to work on my aggression, I go to soft and don't throw to connect.
Not sure what that's all about, shit I don't like getting hit, so what better way to prevent that?

MOVE AND HIT THEM FIRST!

I get so frustrated with myself sometimes when I get tagged all the time, particularly when I do something dumb like duck my head and get tagged across the back or open my guard and get my nose smashed.

(Made my eyes water and expected a blood nose tonight but nothing)

It's hard to maintain that focus, but when I'm there all I can see and hear is what I need to do.
More practice, more power, more conditioning and I'll get there.

I thought tonight was going to be good and damn - I was right.
I'm spent now.
I gave everything I had - I tried to push on even when I wanted to puke, but the coach called time and let me rest. (Thanks Val - I probably needed it)

Sometimes I feel like I give in to easy, that I should have sucked it up and pushed through, but I'm honestly not sure if I could have gone another 10 - 15 minutes tonight :|

I guess you don't know unless you push to that point and then go a little further.
All I know is that I tried not to limit myself tonight and just go in do whatever I was asked to do.

Next session - I'll give the same 100% and see if I can push myself further than tonight.
That's what it really all comes down to - pushing your limits, boundaries and fears aside and reaching beyond where your mind says "Stop".

The body can usually take it and more, it's the mind that gives out first.
Toughen the body through training, toughen the mind by believing and accepting that you can probably still squeeze more out of yourself, no matter how tired, beaten up, sore, or ready to give up you are.

Calm before the storm

2011-10-17T06:30:00.001+10:30

Sitting on the bus, on the way to work and all I can think about is what training will be tonight.

What things I need to work on, how I can improve. I wish I could skip through the day, straight to training.

The coaches saturday gave me things to improve and mental triggers to bring out the anger, looking forward to unleashing tonight.

Bring the punches, kicks and grapples on.

Fight Training: Conditioning

2011-10-15T13:50:00.001+10:30

Loved the session today, sparring, conditioning, running what more could you ask for early on a Saturday morning?

Pushed harder even with the annoying niggly injury, but that's what you're supposed to do.
Push through, work with heart and most of all just keep going.

Have to say the cut kicks felt good for a little while, then got a bit niggly but push through!
The coaches have given me stuff to work on that I think is important to my goals, so need to push and work hard.

Really need to own the training and make the most of this - to push myself as hard as I possibly can.
I want to excel and I want to win.

When my first fight comes up - I want to know that I have trained harder, I am stronger, faster and have better endurance than my opponent.

I want to WIN.

Today was great, now back to the rest of the day.

Training and the mental reset button

2011-10-13T06:35:00.001+10:30

Last nights training was fantastic, a little limited near the end for me because of pain, but otherwise fantastic.

started with a mini circuit tailored to each of the fight team members needs.

Mine was kettlebell press, jab / cross on the heavy bag the round kicks.

15,30,15 x 5 sets.
It might not sound a lot but try giving that session 100% and pushing for speed and power.

We then moved outside for sprints, 20m sprint jog backwards, repeat. This was only a five minute session but sprinting with others...let's just say I don't like to lose.

Then it was time for sparring, I got hit a lot but know what I need to do to improve, near the end I needed to sit out, my injury flared up causing a fair amount of pain.

Back to the physio today.

On the mental state I'm still struggling with it, but just trying to focus and push myself to break my mental barriers.

I feel motivated now but I'm sure the negativity will probably creep back in.

Here's hopping I can shake it off if it does come back.

Weight wise I've set a new goal 70kg by xmas, so I can get a rib tattoo and be closer to my ideal fight weight.

The goal will be a push - approx 12kg in a short time, but I do like a challenge.

Bitching out

2011-10-10T22:27:00.000+10:30

I don't know what gets into my head some days.
I have an injury, I can work around it but I opted for the easy way out tonight.
I've done that to much, sometimes legit reasons other times, I have found an excuse or let my mental apathy get the better of me.

I don't know why or what goes through my head, just that it does and it is 100% my biggest stumbling block.
I don't have the best skills in the world, skills can be worked on, injuries happen, that's the nature of the game.

Getting your head right and giving 100% is the hardest thing.
I mean how can I give 100% if I am scared that I am going to get hurt and need time off of work?
This goes through my head before we start, before I even get to the gym, am I going to get injured and in trouble with work?

I want to be a fighter, I want to fight in the ring, but I am my own worst enemy I defeat myself before I start.
I think I need to read up and talk about it with someone - to try and make a change so that I can actually develop the skills I desire.

Man up or bitch out that is the real question.

Is it even a question really?

The rest week

2011-10-05T06:48:00.001+10:30

Well I've had a week off, not by choice but through injury. I'm back to it tonight, have to say I'm nervous, but not really sure why.

The injury is still a little niggly and will be braced - that alone makes me a little hesitant.

I don't want to make it worse, but I hate missing training. I have already missed to many sessions.

Plan is to play it by ear and see how it goes - will probably be fine, but better to think it's going to get smashed?

Through the week off, I only trained once and it was very light defensive work.

Nothing like telling your brothers to punch and you'll defend anyone would have thought they'd been waiting for the day of free shots.

Regardless, the injury held up through that even if it was about 40% of normal training.

can only wait and see I guess.

The great test of heart.

2011-09-26T06:33:00.001+09:30

It hurts, keep going.
Push through the pain or work around it.
Find the extra: the extra motivation, the extra desire, the extra intention, the extra energy and keep moving forward.

If you get knocked down, get up.
If you get knocked down again, get up.
A third time, get up.

Don't give up, work a different strategy and follow the path.

I've realised that if you want anything in life, not only fitness, you need to push for it and work hard. Even when you feel fatigued or like quitting or you're injured.

You have to push to achieve and take from life the opportunities you seek.

Otherwise you procrastinate, stagnate and then in a blink the opportunities are gone, the ability and drive will lapse, leaving you with only regret.

Frustration

2011-09-25T17:27:00.000+09:30

So last sunday was the City to Bay - I ran, didn't do as well as I wanted.
Afterwards discovered a fair amount of pain in my knee and calf.

I hoped it would pass - the calf pain did.
My knee, not so much.

Thought it was feeling ok today so went for a run, I didn't even get 1km in before I was hobbling around.

Fail.
Fight training tomorrow and I'm going to suck it up and push hard through the pain.
Will have to rest from running and probably cycling as well which is a pain in the arse but there isn't much else I can do :(

Fail.
Fail.
Fail.

Another post sans title.

2011-09-22T21:52:00.001+09:30

Tonight I did kick boxing beginners and thai boxing.
Both classes where great - enjoyed them a lot.

Enjoyed pushing myself though kicks to the thai pads had a lot of fail.
Little bit sore but all good, it will pass.

The first session was good - light but good, second session (Thai) was fantastic I really enjoyed that.
Left four count, right four count, left to left four count, right to right four count, random moving kick combos.

Can really feel it stepping up.
LOVED IT!

I still have the issues in my head from yesterday - haven't got them sorted yet.
I think one other thing that is still messing with me is "WHY?" Why do I want to fight so badly?

I don't really know the answer so that's another thing to work on.

Always a lot to work on....
Another thing today the fight team ran a photoshoot for our 'promo' shots and marketing material, it was good a little uncomfortable but nothing that I couldn't handle.

I hope that I can do another one later on once I lose some more weight and stop being an overweight pale geeky guy.

Anyway that's all for now.
Later.

The unnamed post

2011-09-21T07:51:00.001+09:30

I'm currently sitting on a bus, commuting to work and trying to figure out what I want to say.

Sunday was the city to bay and I set an ok time (1:20:44) without specifically training for it.
Running occasionally no more than 7km at a time and just doing my martial arts training.

I feel a little 'meh' about it, it impacted my martial arts training which I feel I'm getting left behind in.

I have so many goals and aims, I sometimes push myself one way only to change direction.
Not sure that's a good thing.

Perhaps I need to reevaluate everything, take stock of where I am at and make a clear cut achievable goal?

I'm still pushing to get my weight down and build the body I want, but there is much more than that.

I want to fight, I don't know why - I know I'm not that good at sparring and can't seem to relax into it.

That said - I'm tired of my body being sore, but maybe I'm not taking enough recovery.
Perhaps I just demand to much of myself and am harsh when I don't reach my goal, which is always a stretch target.

I want to run a marathon, ride the tdu challenge (138km), complete a triathlon, get lean and muscular but above all else I think I just want to be good at something other than just nerd stuff.

(Ninja Edit - I'm not on the bus - I am actually at work)

I really need to focus my thoughts and energy to achieve that.

My head is all over the place with where I'm at fitness wise - I really don't know what it is.
Not even sure what I really want any more :(

How the hell do you get around this mental state of 'MEH'?

Resting. Do not want.

2011-09-05T17:26:00.001+09:30

Between my work schedule and pushing my body and mind hard - I feel flat. I need to rest but don't want to.

I know a few days off aren't going to set me back to square one, but I still fear slipping and wasting the hard work so far.

I need to rethink my strategy and work a better way to reach the goal.

Blood on the dance floor.....

2011-08-31T21:16:00.002+09:30

Tonight the training was intense - I gave it my all - for my troubles I got a bloodied nose (twice), an eye that will probably be black tomorrow, some light bruising on the legs and a bit of pain around my front teeth.

The pain will pass, the blood will clot, the bruises will yellow and fade.

Tomorrow is another day, another experience, a whole lot more learning.

The session tonight covered some cardio, a LOT of sparring, some core work.

Sparring wise - straight boxing - I get tagged a lot and keep dropping my hands, but I tried to listen to what the coaches where saying, how to move, to keep pushing in and out.

It worked to a degree - I got hit less, but still got frustrated with myself.

Then it was onto kick boxing (sparring) - my first time doing that tonight - it adds a whole new degree of complexity to the mix, something I wasn't sure I was ready for - but you don't know till you dive in, you'll either succeed or fail and I plan to succeed.

So dive in - what's the worst that could happen?

Well tonight I got a bloodied nose and a punch to the mouth that left my teeth sore - need a better mouth guard - other than that it was a fantastic eye opening experience for me.

After the session the coaches both praised me on me efforts, intensity and improvement which is good to hear - helps to keep pushing.

On another note - tomorrow is D day for the 75kg challenge, I already know I haven't made it quite there, but I'm happy with where I have got to, not content because with contentment comes complacency, with complacency comes laziness, when you get lazy you go backwards.

That's not my way, go forwards keep pushing.

Change the target date and roll with it.

End game is still the same - body recomposition while learning how to be a fighter or maybe it's the other way around - learn how to be a fighter and change my body in the process.

Either way I don't mind that I won't reach this short term goal - I know I'll reach the long term one.

Anyway I think that's enough rambling tonight, time to shower, stretch out, chill out, reflect and have a milo :)

Running with the mouth guard in...

2011-08-28T07:56:00.003+09:30

This morning was a sweatsuit run again, this time with mouthguard in.

Have to say I'm not a fan of running with it in - restricts the breathing quite a bit - but I guess if you can train with all the adversity in the world - then when the time comes for real it doesn't feel like it's an effort.

So far the running has been average - I push myself hard but the sweatsuit kicks my ass everytime.

I know it works but god damn it's hard.....

Hopefully still on track for the weigh in on the 1st September - but I'm not expecting to see the win.

I've hit another weight plateau and can't quite seem to break it - I guess the only way to do it is tighten the nutrition belt even more, push myself harder and work like every single day is my last on earth.

I've found a couple of songs that really motivate me on my run as well these are:

Brotha Wolf - Imperial March (Dubstep)

Tool - Forty six and two

Avenged sevenfold - Natural born killer

These three songs energise me each and every time I hear them - make me put in that little bit more even if I feel I'm spent.

I think that's about all for now... time to get sorted for the day.

Fight training

2011-08-27T12:18:00.004+09:30

Today's session was hard.

Hard and intense - not as full on as other sessions with sparring, but today was different.

Different for me more than the others.

I went with a different mindset, instead of being nervous about being rubbish, worse than others or that I was going to hurt - I just went, prepared for whatever the coaches would give us.

No matter what it was I was ready - and ready to give it my all.

Made a huge difference to my training, instead of a degree of nerves and trepidation - I just wanted to get it going and get it done.

After the session we talked about the mental switch and what it takes to be a fighter - I understand 100%. It's the switch I had to toggle in my own head and finally have it sorted.

It's about zoning out all the other bullshit in your life, work, family, friends, none of it matters when you're training. You just have to push as hard as your body and mind will let you.

Listen to the coaches, do what your told and push until you feel you can't push anymore - then suck it up, find that last 10% and give it everything.

Lay it all on the line because if you don't you're not getting everything out of it, you're holding yourself back.

So today that's what I was ready to do - work till I puked, then keep working, push till I had nothing left then find that extra.

It was an incredible session for me.

Really looking forward to taking this attitude to next week and all future training sessions.

A taunting from the scales of doom.

2011-08-26T08:35:00.004+09:30

This morning I weighed in on the 'official' scales, disappointing result as I was expecting to be under 80kg - I've been pushing harder than I thought I could, dropped the body fat significantly but nope still a reading above 80kg.

The unofficial scales have me at 78 / 79kg in same clothes.

Guess that means I need to push even harder, tighten the diet and restrict the calories even more so I can get as close as possible to the goal weight.

Expectation at this stage is that I won't make it, but my mindset isn't going to change.

I am going to push like a MADMAN to reach the target the closer I get the happier I will be.

I can't complain either - I've dropped from 95kg to 81.6kg (Official weigh in scale) in a 6 month period - but in reality I've only been training hard and correctly for the last 3.

In other news I ran at 12% incline at 13.5kph today - that's FUCKING KILLER! (Sorry for the bad language) it smashed me something fierce.

Anyway time to get sorted for work and back to what I'm supposed to be doing.

Kicking ass and taking names.

2011-08-25T21:22:00.001+09:30

Todays session was kick boxing and thai - I tried to push as hard as possible. Felt really good tonight, really really good.

Almost at the end of my challenge time and I think I'm on track, feel confident that I'm going to make the weight.

tomorrow is weigh in day and I expect to see <80kg closer to 75kg the better :)

Thai was good tonight, intense but not as full on as fight training. Lots of punch combos.

Really feel that I've passed the mental stumbling block and can push push push!

Fight team training

2011-08-24T21:17:00.002+09:30

Tonight was intense - really intense, lots of core work in the first class then a full hour of sparring and finish with a bit more core.

Was good I love it when it's intense, tonight almost made me puke - but I hung in and pushed through.

My sparring was better - but still a long way off - refocussing myself last night and this morning really helped a lot as well.

Nothing like identifying the problem and working on ways to sort it.

Had an unofficial weigh in tonight and hit 78kg again on the analogue scales - so expect the digital ones on friday to read a little higher :\ I'm going all out to hit the 75kg mark and not 100% if I'll get there.

Side note I found how I'd like to look today - everyone should look up Benson Henderson (UFC Fighter) he's the same height as me and the weight I would like to get to, only thing Ben is lacking is the guns - I don't want small arms but don't want monsters either.

Looking forward to smashing myself over the next few days till 1st September and see just how close I can get.

I think that's all - till tomorrow.

Mindset

2011-08-24T07:07:00.002+09:30

After some reflection last night from my last post, I've realised what I need to do.

Instead of holding back and accepting that I am not as fit or as good as the other team members, I need to train like every session is the last before I fight.

I need to embrace the moment and do the things I know I can.

The self doubt is something I need to put to bed 100% and accept that to get what I want I need to work harder, push myself passed my mental and physical limitations.

I need to keep going when others stop and not be the first to bitch out - just because it hurts or my mind loses focus.

I know what I want, I have the tools and knowledge to make it happen, I have the heart and dedication - it's time to silence my mental critics and work hard to make it all possible.

I need to stop making excuses and finding ways out of things - real or not I need to learn to train around them (Sick, Injury etc) and make sure I push myself as hard as I possibly can - otherwise I will not improve.

There is one more thing I need to remember: I will get hit, it might hurt but it WILL NOT KILL ME!

Going to finish this post with a quote because it is not only apt but very true.

" The fight is won or lost far away from witnesses -behind the lines, in the gym and out there on the road, long before I dance under those lights."

Muhammad Ali

Mind games.

2011-08-23T22:14:00.002+09:30

In the last week my mind has really let me down at fight training.
It's something I want so badly - I'm prepared to sacrifice to make it happen, but when I get there something doesn't twig and I'm full of self doubt.

It's not normal for me to feel like this with anything, I normally dive in and get things done so I don't know why it's affecting me the way it is.

Tonight was fairly disappointing - I ended up bailing on Muay Thai because I felt sick.
I puked in the earlier class, but swallowed it - no idea why I couldn't do the same for Thai.

I'm going to conquer my mind over the next week and get in the right head space to make the most of my training, my fitness and my nutrition plan.

If anyone has tips on the mental game feel free to leave a comment :S

Fasting day 2 + sweatsuit

2011-08-22T10:29:00.002+09:30

Well as promised I'm updating after a workout today - there's another two to come so will hopefully manage one more blog post today.

Firstly todays workout was another 5.6km run done in the sweatsuit, done on day two of a 48hr fast.

The first run wasn't to bad - I felt ok (probably due to the n02 ripcuts) the second run I struggled so much with energy and muscle fatigue.
Took me longer than planned and I ended up having to walk quite a lot - no sprints today though - I just couldn't manage them.

Secondly the challenge (1st September - 75kg) is almost up and according to my last weigh in I have 7.5kg to lose in 10 days. I'm planning on smashing it out.
I last weighed in 3 weeks ago and my current routine is pretty full on including ultra lean nutrition.

As you can see from the below it's a fair epic amount of work - but it will be worth it
My expectation is that I will be able to shed nearly 10kg in 10 days (1 kg a day) based on current experience.

Every day has approx 2.5 - 3.5 hours of exercise a day - most of it is high energy cardio and conditioning (note there are no weights included at this stage - I will get back to the weights after 1st September).

Hopefully my body can withstand the onslaught and hold out till the 1st.

Anyway see below for the next two weeks plan:

Week 21 – 27 August:
Sunday: Fast (No food, only water, 1 protein shake post workout) = 5.6km run in ‘sweat suit’
Monday: Fast (No food, only water, 1 protein shake post workout) = 5km run in ‘sweat suit’ + kick boxing + fight training
Monday night after training: Break the fast – steamed vegetables and grilled chicken.
Tuesday: Morning Tabata workout + 1 protein shake, lunch: Tuna and green veg salad + 1 boiled egg, Afternoon: Circuit + Thai dinner: Steamed veg and grilled chicken
Wednesday: Morning Tabata workout + 1 protein shake, lunch: Tuna and green veg salad + 1 boiled egg, Afternoon: Hardcore cardio + fight training dinner: steamed veg and steak
Thursday: Morning 5km run + 1 protein shake, lunch: Tuna and green veg salad + 1 boiled egg, Afternoon: Kick boxing + Thai boxing dinner: steamed veg and chicken
Friday: Morning 7.5km run (treadmill) + 1 protein shake, lunch: Tuna and green veg salad + 1 boiled egg, Afternoon: No exercise dinner: Thai restaurant
Friday: Morning Weigh in – after workout – I will record the details but hide them in the spreadsheet – This is more for my own records than the competition.
Saturday: Morning fight training (Cardio + conditioning) + 1 protein shake, lunch: omelette (3 egg, ham, cheese, tomato, herbs), Afternoon: 50km bike ride (slower pace, higher distance) Dinner: unsure

Week 28 – 31 August
Sunday: Fast (No food, only water, 1 protein shake post workout) = 7km run in ‘sweat suit’ + 1 protein shake, 30km bike ride (Higher pace, lower distance)
Monday: Fast (No food, only water, 1 protein shake post workout) = 5km run in ‘sweat suit’ + kick boxing + fight training
Monday night after training: Break the fast – steamed vegetables and grilled chicken.
Tuesday: Morning Tabata workout + 1 protein shake, lunch: Tuna and green veg salad + 1 boiled egg, Afternoon: Circuit + Thai dinner: Steamed veg
Wednesday: Morning Tabata workout + 1 protein shake, lunch: Tuna and green veg salad + 1 boiled egg, Afternoon: Hardcore cardio + fight training dinner: steamed veg

THURSDAY 1st September: WEIGH IN.

Running in the sweatsuit

2011-08-21T17:50:00.005+09:30

Well I've now done two runs in the 'sweat suit' AKA thick tracksuit pants and hoodie, which is awesome for the amount of sweat it helps produce.

Working towards a big loss this week and next before the 1st September weigh in.
The aim was 75kg - I am hoping to be below that and with the way things are going I think that's easily possible.

My last weigh in (2 weeks ago) I was 81kg so losing that last few kilos shouldn't be out of reach.

I also know it's a long time between updates (again) - I just don't have time to update - so I will make time.

Every workout will be a post workout blog entry - will be my new recovery routine.

I've had to take two weeks off until now due to a rib injury at fight training - not training has been mentally taxing - but getting back into it now and giving myself a flogging to make up for it - is helping :)

One last thing - I'm trialing 48 hour fasting for the next few weeks - basically Sunday / Monday no food only water.

Pre workout is N02 Ripcuts and post workout is a plain iso whey protein shake.

Monday night after final training session I break the fast with steamed vegetables and grilled chicken.

The remainder of the week will be the same supplements and two meals a day + 1 protein shake for breakfast.

Breakfast: 1 x protein shake (30gram protein + 300ml skim milk)
Lunch: 95g tuna + green leafy veg salad
Dinner: lean meat and veg

Upping the ante now and really aiming to smash my body to achieve my goals.

Lack of updates

2011-07-05T13:22:00.002+09:30

Well it's been a little while since I updated my blog.
Really slacking off on that front - I just don't have time :\

I've pretty much stopped weight training for the time being and am focusing on my martial arts.

I am now a BJJ white belt, training in MMA, Kick boxing and Muay Thai - also doing full contact sparring.

Last night was my first attempt at Sparring and I have to say it felt good, but also sucked to get hit so often, really need to keep my hands up and move the head more.

Still - was a great introduction :)
Weight wise I am down to 80kg on analog scales and around the 82 - 83kg mark on digital.

Body fat has dropped an epic amount which is good.
As of now my training routine is:

Monday:
Kick boxing beginners (45 minutes)
Fight training (Full contact) 1 hr

Tuesday:
Circuit (45 minutes)
Thai boxing (1 hr)

Wednesday:
MMA Beginners (45 minutes)
Fight training (1 hour) or Kick boxing Intermediate (1 hour)

Thursday:
Kick boxing beginners (45 minutes)
Thai boxing intermediate (1 hour)

Friday:
3.5 - 5km AM treadmill run (before work)
Circuit (45 minutes)

Saturday:
5km outdoors run or 45km bike ride

Sunday:
Rest

All in all it's pretty full on almost two hours of training a day all of which are 1000+ calories.

I'd say it's going pretty well :)

The triple threat + knees of fury 33

2011-05-14T10:00:00.004+09:30

After a few days away from blogging my progress - I really need to update.

So Thursday:
Kick boxing then muay thai - probably the most intense session I've done for a while.
Massive I felt like puking afterwards not kidding in the slightest.

was 2 hours of full on intensity.
I loved every minute of it.

I didn't wear the HRM but I'd put a conservative estimate on number of calories around 1500.

Friday morning was treadmill work, covered 4km at a light pace - was mostly just a light run / recovery session followed by a weigh in.

Burnt 350 calories in 27 minutes which is not bad for a light session.

(We'll get to that in a minute)

This morning I went for a 1:40 bike ride covering 30.5 km lots of rolling hills and a ridiculously steep section - I was leaning all my weight over the back wheel, using the rear brakes and the bike still seemed to want to lean forward over the front wheel.

Was good fun but am spent now - good thing the rest of the day is quiet :)

Today's workout was 1124 calories.
Since starting my 50k calories in 112 days (01/05/2011) challenge I have RECORDED a total of 3275. I say recorded because there has been workouts I haven't worn my HRM for so I won't enter them in manually at a guess.

Now to my good news - the weigh in: 86.8kg down from 95 when I started all of this.
The progress has been slower than I wanted because I wasn't pushing myself hard enough until I signed up at Momentum Technique - Now I'm pushing as hard as I possibly can - but there's always more to give :P

On a non fitness note - I went to knees of fury 33 last night - held at the shores function centre, I have to say for my first ever live muay thai event it went OFF! some fantastic fights - a BRILLIANT knockout (Single cross to the chin, dropped the guy to the deck in a crumpled heap) and some great entertainment.

If you've never been to a live muay thai event I suggest you check it out.
Incredible atmosphere.

With that I'm done, time to go watch the football :)

Kickboxing + Boxing fit with a HRM readout

2011-05-10T13:58:00.003+09:30

Last night I did kick boxing (beginners) and boxing fit.
Both seemed a little lighter than usual but still fantastic.

Kick boxing we covered some great combos and even covered the superman punch.

The best combo for me was moving left to right / right to left on the bag:
Rear left round kick, jab, cross, rear right round kick

I really enjoyed that though the cross, hook, cross, uppercut combo was pretty good as well.

Boxing fit was full on as usual but seemed a little less intense than previous maybe it was just the night for it, or perhaps I'm more used to the flogging that comes from it.

Lots of core work last night and some good sparring with partners also some good stuff on the bag, but always over to quickly.

The 1 hr 45 minute session was 921 calories which is not bad, considering my goal for the remaining days in the 'challenge' is 420ish...it's not bad.

Anyway I think that's all for today so just will leave a photo of the HRM results to finish up on :)

Mothers day classic and week in review

2011-05-09T13:11:00.005+09:30

So yesterday I completed the 4.5km mothers day classic run.
I did it in 28 minute 11 seconds and was averaging around 6 minutes a km.

Certainly not quick, but not slow either.
Unfortunately for me the early morning cold affected my asthma which sucks.
It really is a pain in the ass to try and run when you can't breathe.

Either way I finished it with as minimal walking as possible - if my asthma hadn't played up I would have finished running.

Nothing more I can do, except push harder for next time.

This week has seen quite a lot of training which is good and I'm certainly on target for the results that I am after.

Monday: Kickboxing + boxing fit (knackered after that)
Tuesday: 5km run in the work gym
Wednesday: MMA then MMA Private session - not huge on the calorie burns but a good workout
Thursday: Kickboxing
Friday: REST
Saturday: REST
Sunday: 4.5km run

So all in all quite a busy week.
I've also started training my fiancée on saturday mornings for a boxing / cardio session.

She surprised me with her fitness and desire to push through whatever I threw at her.
Looking forward to keeping that up.

Really need to study I think and get my PT certs, then I can take people out for real.
I enjoy it a LOT but I know it won't pay the bills so that's an unfortunate side affect.

Anyway bit of a random musing...
I'm off to wait out the rest of the work day until I can get to training tonight kickboxing then Boxing fit.
I will be beyond stuffed afterwards, but I love it.

Kickboxing + Boxing fit

2011-05-03T13:51:00.004+09:30

Last night I did kick boxing and boxing fit, have to say it was pretty intense.
Kick boxing serves as a good warm up (it's only the beginners class at the moment) and boxing fit is an extreme cardio session.

Certainly served the purpose of leaving me breathless, dripping in sweat and barely able to stand up :)

Heavy concentration last night on core strength which is always good, but also always leaves my abs cained.

Today I was planning on going for a run in the AM and then doing circuit tonight but I woke up late and didn't manage the run, so I am just running this evening.

Over the weekend there is a run on - the mothers day classic - which I will be entering (7.5km) so hopefully I can train a nice steady 5km tonight and push it on the weekend :)

Have just worked my new 'gym playlist' so hopefully that can push me along and help the motivation.

I think that about covers it for now... oh for anyone who's interested - this is the gym playlist for this week:

Weekend bike ride

2011-04-30T08:57:00.002+09:30

Decided yesterday that I would do a bike ride today, didn't plan a route out last night so just winged it this morning with a planned 25km ride.

Unfortunately my workout yesterday left my legs cained today so my planned ride was shortened a little, was still 18km and 645 calories.

I'm trying to mix it up with my training to really keep hammering my body, my goal is to be 75kg and lean (sub 12% bodyfat) by 1st September. I'm not so much concerned with the actual weight change - I am more interested in the bodyfat.

If I end up at 80kg and 11% bodyfat I'm going to be a happy camper :)

My training schedule at present is:

Monday: Kick boxing (45 minutes), Boxing fit (45 minutes)
Tuesday: Weights
Wednesday: MMA
Thursday: Kick boxing, Muay Thai
Friday: Circuit
Saturday: Cycling (20 - 50km)
Sunday: Pilates

Overall it's a very busy schedule with not a lot of room for rest - but pilates is pretty much a rest day.

Anyway I think that's enough from me.
Next post tomorrow :)

Long time, no post = my fail.

2011-04-29T13:19:00.002+09:30

Well the title is a bit misleading.
I haven't posted for a while - I just haven't thought about it.
Doesn't mean I gave up the whole fitness thing, I'm still working my ass off to achieve my goals.

Even more so now that I have turned thirty, on my birthday I realised I've had a goal for nearing 15 years now and never achieved it, motivation plus you might say.

Well so far since that date I've been pushing myself harder and harder doing various different classes / exercise routines to try and find what works.

Now after 2 months of doing MMA / Kickboxing and Muay Thai I've found something that works very very well for me.

I'm still running and cycling, but they are for secondary goals to my main goal of a lean physique with a visible six pack.

In the last 8 weeks I have dropped from 91kg to 88kg (not a huge weight drop) but also dropped my body fat percentage from 25 - 26% down to 19.2% so am incredible happy and proud of that achievement.

Still going strong with it all and I plan to reach my goal by September 1st (if not before), will try and post more on here - not necessarily for anyone else but more for myself so that when the goal is achieved I can reflect.

Cheers for reading again and look forward to posting more.

Stretching for running / shin splints

2011-04-06T08:49:00.004+09:30

This is just a blog post for some friends of friends:
(It's easier than trying to post all over facebook)

When I first started running / walking distances I suffered badly from shin splints and worked these stretches into my after run routine and now rarely suffer shin splints – when I do it is usually due to lack of stretching and is now very minor, compared to when I first started it would be that bad that I couldn’t walk after a run.

If the shin splints / muscle pain are really intense you may need to take time off from your exercise routine and follow the ‘RICE’ principal.

REST. ICE. COMPRESSION. ELEVATION.

This can reduce pain, inflammation, muscle spasms, swelling…etc etc.. in short it helps you get back to exercising quicker.

A good article on RICE is here: http://www.topendsports.com/medicine/rice.htm

Make sure when you stretch, that you don’t over extend – you should be able to feel the stretch and then go a little deeper, but it should not ever make you feel pain.
Hold each stretch for 10 – 20 seconds then slowly release.

1. Shin stretch

2. Seated glute stretch

3. Hamstring stretch

4. Groin stretch

5. Anterior compartment shin stretch
6. Half kneeling, half squatting

7. Wall calf stretch

8. Wall ‘gastrocnemius-soleus’ stretch

9. Lunge (hip flexor stretch)

10. Quadricep stretch

11. Downward dog to upward dog

You might wonder why there are stretches for more than just the shins:

A common cause of shin splints is tight hamstrings / calf muscles – as these muscles tighten the shin muscles are pulled tight as well it’s usually a chain reaction, the tighter the rest of the legs the worse the pain feels from the shin splints.
The above stretches work the major muscle groups in the legs (downward / upward dog also stretches the lower back) and help to reduce tightness that can lead to shin splints.

There is also a variant of the ‘Anterior compartment shin stretch’ that can be done in an office chair

Basically you aim to bring the toes back in line with the knee, pointing them downward to the floor.

In the picture above the person stretching should keep their knee / hip in line with the body rather than drawing it out wide.
You should feel this stretch in the lower portion of the shin and up the back of the calf.

I find it works best if you hook your toes behind the legs of the chair, to increase the stretch lean your upper body backwards.

I also include this stretch as well for calf / shin:
http://www.youtube.com/watch?v=E26G1aGbg7s

I do this against a wall / door frame and increase the stretch by pulling my body forward keeping the body straight and heel on the floor.

One other stretch is a heel drop these work in combo with stretch above and should be included.
http://www.youtube.com/watch?v=RmfSJmXLpo4

Just a small note: if the shin splints don’t seem to go away with stretching and rest you may need to see a doctor as it may actually be something like a stress fracture in the shin bone or compartment syndrome. It is more common for shin splints to be muscle related though.

Couch 2 5km - week 4 - day 4

2010-11-25T13:34:00.004+10:30

Well today, after three failed attempts at the week four running program, I can safely say - COMPLETED!

I think the issue with the other runs was that I was trying to move to quickly still.
Today when I consciously slowed down my pace - I found it a much easier run, I was still puffing and felt like I was spent by the end of the last five minute run, but I still was able to push through.

Overall pretty happy:
4.2km in 0:32:26 with an average HR of 142.
Pace of 7:43 per KM - just remember that there are enforced walks in the couch 2 5km program, so it's not entirely accurate.

Attached the GPS graph of speed vs distance - was aiming for as constant as possible on the run - ignore the spikes as the GPS polls every 3 seconds and isn't a perfect flat line.

Couch 2 5km - week 4 - day 1

2010-11-16T08:27:00.003+10:30

Today's run was a fail.
Warmup was all good, first 3 minute run was all good..... after that it was pretty much downhill.

The first five minute run I got to 4:30 total running time (30 second break) then the rest period was fine, the next 3 minute run I only JUST got to the end of the time.

The final five minute run - well between back pain, shin pain and just sucking and failing, I ended up walking it.

I think so far that I'm going to need to do this week again 100%.

Graph below from the GPS tracking - covered 3.7km at reasonable pace.

Couch 2 5km - week 3 - day 1

2010-11-09T12:10:00.002+10:30

Well today was a challenge.
Big time.

Not only the time of morning I went for the run (0530) but also the last 3 minute interval.

I was really struggling by the end minute - almost - almost gave out but just pushed that bit harder to make it through.

No pain or anything like that just struggling to breathe.

Hopefully over the next two runs it will improve.

The 90 second run / 90 second walk / 3 minute run / 3 minute walk felt quite challenging.

Distance: 3.7km
Time: 00:29:47
Pace: 8.3 per km
HR Avg: 143
HR Max: 188

I'm pretty sure the max heart rate was right at the end of the last 3 minute.

All in all was good and i'm looking forward to the next one :)

Couch 2 5km - week 2 - day 3

2010-11-04T10:12:00.002+10:30

Well I've finished week 2 now of the c2-5km program.
Not bad - I finished up with a little pain in the knee and shins but I think it's just because I haven't run in a while.

This morning I left the house at 535 am ... which is another challenge in itself.
Getting enough time in the morning before going to work is a pain in the arse.

The stats for the run where:

Distance: 3.5km
Time: 00:27:12
Pace: 7.46 per km
HR Avg: 141
HR Max: 178

Overall not a bad week of running, looking forward to the next week starting.

The knee niggles I'm not sure about - may get it checked if it keeps on giving... if it eases up and buggers off - well all good :)

So far the music selection has been pretty good and the effort required not to bad.

Couch 2 5km - week 2 - day 2

2010-11-02T08:54:00.005+10:30

Well had a really good weights session last night - even managed to set a personal best in the deadlift:

KB Clean and press (2 sets x 10 reps - 20kg)
KB Swing (2 sets x 10 reps - 40kg)
KB Bench press (2 sets x 10 reps - 20kg)
Dumbbell flys (2 sets x 10 reps - 12kg)
Deadlift (3 x 128kg, 3 x 148kg, 2 x 168kg)

I was and am pretty happy with the deadlift - I'd like to get it so I can do 200kg deads eventually.

Followed up the weights with a little bit of medicine ball work:
10 medball situps
10 alternating throws (10 throws from each side of the body)
10 medball rotations (pass around the body to another person)

All up was pretty good.

Went for an early morning run today - 0610 start week 2 day 2 of the couch 2 5km.
Covered 4km with injuries - my shins, knee and back all felt very tender.

Stats of the run: 4km, avg hr:143 max hr: 182 time: 00:33:24 pace: 8.21 per km

I attribute this mostly to the pain I was in - I felt like my shins and back where going to give out - but I kept running, no guts no glory they say.

Or no pain no gain....

Either way weights tomorrow then running again Thursday.

Couch 2 5km - week 2

2010-11-01T14:51:00.004+10:30

Sunday I did the first run for C2-5km w2, 90 second runs followed by 2 minutes walking.
6 intervals.

Not bad - by the end I was in a bit of pain from my back, but I don't think it was run related, just run aggravated.

I felt a small twinge in my back the previous Wednesday doing weights - so I think it was that. Unfortunately the final set of running was just to much for my back and I had to conk out (13 seconds to go)...so I will be doing this week over four runs instead of 3.

I don't expect that the c2-5km program will be compromised by me doing one extra run.

The 1st day of week 2 was 4.5km in 00:35:07l, avg hr: 145.

This gives me a pace of: 7:48 per km
Not fantastic - but it's interval based so averages out.

Couch 2 5km - week 1

2010-10-28T09:04:00.004+10:30

So today I finished week 1 of the couch 2 5km training program.
I have been running with the podcasts from :here.
These are really good and have helped.

I actually thought I would hate the music since it's techno but it's really quite good.

First week was intervals of 60 second running then 90 second walking.
So not overly taxing - but I'm trying to do this right to get my base built solidly.

Also did a good weights session last night as well - not as hard as I wanted but worked hard enough.

Squat x 3 sets with 50kg (+bar)
Squat x 3 with 90kg (+bar)
Kb clean and press 20kg x 2 sets
Kb swings 40kg x 1 set
Deadlift x 110kg (+bar) x 1 set

Enjoying getting back into it - I know though that I won't make my goal of visible abs by xmas but I'll still try my hardest.

As of Sunday this week (31st October) I'll be weighing in once a week and taking photos again.

Back on the bike..er..feet

2010-10-26T12:20:00.003+10:30

It's been ages since I've written a blog - have been so unmotivated it's not funny.
In between being sick, unmotivated I've also been lazy.

That's an honest truth right there - lazy.

Anyway enough telling myself off - I'm back on the bike.
Well feet at least.

After my dismal performance in the city to bay - I took some stock of what I was doing.
I decided that run / walking was not good enough.

So I have taken up the couch to 5km training.
Currently week 1, day 2 and it's easy enough - 60 second run, 90 second walk - repeat 8 times.

Looking forward to building it all up over 9 weeks and then really getting back to it.

5km should be easy.
10km should be easy.

I want to run a marathon so those two are 100$ pre-reqs.

Anyway that's all for now - will update with more later on.

City to bay

2010-09-21T15:02:00.003+09:30

Well,

The time has been and gone - I ran the city to bay.
So I have at least achieved one goal.

I ran it unofficially in 1:22:59 but the official time is out by 20 minutes.
Unfortunately I passed near the start antennas before actually running and had my time triggered.

Boo!

Next year I plan to run it under an hour, but still this year as a first attempt was not to bad.

Also trying to get serious again as I've slipped and started putting weight on again, so it's back to the drawing board.

Boo!

A long wait between drinks

2010-09-12T17:58:00.000+09:30

It's been three weeks since I last posted anything - and about that since I did a serious workout.

Motivation left the building.

I'm doing what I can to bring it back, tonight went for a cardio circuit for 40 minutes and cained myself well enough.

It's now officially one week to the city to bay 12km as well, fingers crossed that I can actually make the distance - I have my doubts, but self doubt is bad mmkay.

Anyway short and sweet tonight, just to try and get back into the swing of blogging again.

Here's hoping I can make a full week of workouts every day.

Wouldn't that be nice?

Currently hovering around 84 - 85kg as well so not doing fantastic on that front, but that's the nature of an extended break.

Running in the rain + Weigh in

2010-08-21T09:41:00.002+09:30

Went for a 7.8km run last night in very heavy rain, for the most part the rain eased off but there was a ten minute section where it just belted down.

Felt good running and set a reasonable time of 57 minutes total time, but if I take out the 12 minutes of stoppage time (sheltering from the rain, traffic lights, train) it works out to be 45 minutes.

I was and am fairly stoked with that ... that's on track for a good time at City to bay which isn't far away now :\

On another note today was weigh in day, it is now three months since I started tracking and it's actually a little disappointing I thought I would be further ahead than where I am.

Not sure if it's diet or if I'm just not working hard enough.
Am restarting food logging and aiming for a 1900 calorie intake I want to get my waist and stats down so I can see my abs which was always the goal.

I am also going to increase my intensity and activity - if I'm not feeling half dead after a workout it wasn't hard enough.

That's all for today I think, time to go vote.

SARRC Interval training

2010-08-18T20:59:00.005+09:30

Well tonight we did our first batch of interval training, was pretty good.
covered 7.2km according to the GPS and burnt 700+ calories.

The run was broken into stages:

Stage 1: light warm up run to the sweat track
Stage 2: 8km survival pace (300m)
Stage 3: Slow jog back (300m)
Stage 4: Repeat stage 2 and 3 for 30 minutes
Stage 5: light cool down run back to the school

Not a bad session I felt a bit of pain in the shins, but just tried to push through it and it worked don't feel to bad now.

Was averaging about 1 min 25 on the stage 2 section and around 2 min on the stage 3.

Not bad at all.

Didn't end up logging food today - to busy at work, so I will start this Sunday again and log for the next week.

Have asked my fiance to give me a kick tomorrow AM if I don't get up and do a tabata session am aiming to burn approx 3000 calories a week currently with four workouts down I have covered 16km (a fair way off of the 30km that SARRC expect per week by now) but also 1731 calories.

Another goal to strive towards :)

Motivation appears to be back - lets hope I can keep it up and not only smash the 12km run but also get my target of 75kg and 10% bodyfat.

Motivation + exercise bike

2010-08-17T19:58:00.003+09:30

At the moment, I feel like I'm lacking a bit of motivation.
Not sure why - I think it comes down to lack of effort lately.

So that has to change.

The last few weeks I haven't done any TABATA, HIIT and I missed my kettlebell session for the last two weeks (one due to a migraine - the other due to helping setup the new gym).

Starting tonight I am going to lift my game - otherwise I wont get to my goal, which by the way has changed - instead of 80kg I'm aiming for 75kg now - which I think is very achievable - so it's time to push hard again.

Tabata in the AM, Running / weights / cycle in the evening.

Tonight did 20 minutes mixed hiit / constant rate on the exercise bike and burnt a measly 209 calories, so I clearly wasn't pushing myself hard.

I'm going to try and get so I am burning 600 - 800 calories a day and cut my diet down again - which means I start tracking the food again.

Annoying but if I don't do it - no one else is going to do it for me.
So it's time to push harder than ever before.

Goodbye little tubby gut and unsightly bulges, goodbye man boobs, goodbye casual approach.

NO MORE IT'S TIME TO GET SERIOUS.

Running + shin splints + gadgets

2010-08-16T21:12:00.003+09:30

Went for the usual work run today and had to cut it short, had some pretty epic pain in the shins / calves almost couldn't walk still was ok.

Better than doing nothing at all.

Got my Qstarz BTQ1300s worked a treat with decent GPS logging.

So that means now I wear the heart rate monitor and the GPS tracker during a run.

Just call me the gadget runner ;)

The route we run is actually pretty good - is around the 5.5km mark but cut short today.

GPS log via mapmyrun here

The HRM stats:
Distance: 4.3km
Avg HR: 142
Max HR: 172
Duration: 28:36

All in all not bad - just have to work a bit harder, push through the pain a bit more and I'll get there :)

Running fails

2010-08-15T10:26:00.002+09:30

Well the last two runs I have been on have been fails.
The first - I decided to run from work to my mother in laws (7.5km) which I thought shouldn't be a problem even with my bag of work clothes.

Learned a valuable lesson - running with a backpack not designed for running is fail.
The backpack kept swinging around all over the place putting me off stride and causing me some pretty full on pain in the calves / shins.

Tried to tie it across my chest and it kept pulling the hrm off.

Gave up running and just walked - total time 1 hr 5 mins - avg heart rate of 130 - max 222 EEEP!

Today's run in driving wind and rain lacked motivation - every time my brain said 'walk' I didn't hesitate - I didn't even try and push through to the next milestone - I just walked.

I don't think my head was in it even so - no excuse.
4.5km in 31 minutes avg hr 155 max 178.

Need to step it up a bit more I think, if I'm to achieve my goals.

SARRC Training

2010-08-12T08:36:00.003+09:30

Well last night was the running training and I have to say I was reasonably happy with both sustained pace, minimal walking and even managed a flat out 250m sprint at the end.

A time of 55:44 which while slower than my 8.1km run the other day - doesn't take into account traffic light stops / group catch up stop.

I don't believe in pausing the timer as it's effectively recovery time.

Pace was: 7:20 per KM / 8.18 KPH which again slower than the 8.1km but as that's calculated on the total time to complete it doesn't factor in the stoppages.

I would say at a guess that you could almost take off 2 - 3 minutes from the stoppage time at a minimum.

Either way quite a good run and I felt comfortable at it - even felt quite good during the sprint admittedly I was properly stuffed by the time I got to the end and was feeling everything burn, a few minutes to get my breath back and some stretches and right as rain.

Now considering a 7.5km run home from work on Friday night... will see though not 100% on that as I'll have my bag with and it's not fantastic for running.

HRM output below:

First solo 8.1km run + weigh in day

2010-08-07T10:42:00.005+09:30

Well today has been pretty full on so far and I'm glad of that, since the last week I have been a little slack.

Today I've just completed my first solo 8.1km run in 0:55:04 which gave me a pace of 6:48 per km, not to far off of the 6:40 per minute pace that I need to finish the city to bay 12km in 1:20:00 - I'm fairly happy with my effort today I really felt like I pushed myself hard.

HRM put the run at an average HR of 157 and maximum of 183.
A whopping 823 calories burnt as well - which is great.

I felt strong through the run, even though I did break to walk reasonably frequently - but my method was that it was 30 seconds to 1 minute to walk - then run again for as far as I could.

Nearing the end of the run - I had to push myself a bit harder as I wanted to finish under 58 minutes - all I could think about was 7 minutes to go, run harder which really helped.

Unfortunately during my burst at the end I almost got knocked over by a car, my fault but not a great way to finish (no injury as no contact but it was close) - even worse... there was a police car watching everything unfold - eep.

Anyway moving on - today is also weigh in day so my stats will be updated on bodybuilding.com and the pictures uploaded here.

Not a great fortnight weigh in wise:

Weight: 84.4 kg (from 84.7)
Bodyfat % (Scale): 21.8 % (same as last weigh in)
Waist: 98.5cm (from 101.5cm)

I know I have to tighten the diet up a bit more, push the tabata and HIIT sessions a bit more and probably increase the intensity during the kettlebell sessions.

Regardless - it's mostly still dropping which I'm happy with :)

HRM output below and updated body change photos on the progress pics page.

7km run - who'd have thought?

2010-08-04T22:05:00.002+09:30

Well tonight the running training was a 7km run from south terrace (Adelaide) to cross road and back again.

I struggled a bit with the run initially - run / walk / run etc, mostly because of my training partner having an injury and me not wanting to be a dick and run off and leave him.

Because of this we hit the back of the pack and where left quite a way behind....

On the way back however I decided that I needed to run the whole distance and really push myself - so I went off on my own, found a comfortable pace and pushed through my own pain (shins and calves full on pain).

I still did the run / walk / run again but for as short as possible and was trying to push for more running.

I caught up to the pack and passed about ten of the people in our group, through one section one of the ladies that I passed got a burst of speed up trying to compete - I did my best to ignore the competitive beasty in me and just kept my constant pace going.

After about 100m she fell back behind - I just kept running - I set a goal and got there.

Then I looked at my HRM, the distance to the finish point and realised I could make the 7km under an hour...so kept pushing hard.

Felt really good to cross the unofficial finish line under an hour - gives me hope for the 12km that I will be able to do it in reasonable time :)

Tonights pace was: 8:20 a km or 7.2kph which is reasonable - not fast enough for a sub 1 hour 20 in the 12km but two weeks ago I was able to run 5km with a fair amount of walking - now I'm up to 7 with fairly limited walking.

Happy - very happy I should say - with the progress so far, do miss my weights though.

Also read an inspiring transformation today by a member of the BB.com transformation comp - 6 weeks to get fairly lean (still chubby but massive change) by using the warrior diet / intermittent fasting.

Guess I really should read up on it some more - so I've grabbed a copy of 'The Warrior Diet' and will have a read.

Will add the HRM log to this post tomorrow as I left the flowlink at work :S

Ah well :)

Running and Heart Rate

2010-08-04T08:55:00.002+09:30

Apologies for lack of updates - I really haven't had a lot to say recently...

Went for a run yesterday, approx 5km and was really struggling.
Not quite sure what the deal is - I run by myself or with the training group and I'm fine - comfortable and feel like I can run probably 8km.

I run with my work training buddy and I struggle through the 5km.... it's either pace or focus, not sure what - but I know I need to work on it.

As for the heart rate I'm a little concerned right now - my theoretical maximum heart rate is between 185 - 191 (dependent on the formula you use to calculate)... in both of my last two runs I have averaged 145bpm and peak of 182 / 177 respectively.

That said I haven't felt that bad running at that level - have felt pretty reasonable so I'm going on the theory that the maximum calculations are wrong and it's nothing to worry about.

As a side note a few months back I worked out in 40 degree heat, in a tin shed, doing a high impact weights superset, at the end of that my head was spinning, I was dizzy and seeing spots... I measured my heart rate there and was nearing 200bpm.

Still am going to see a doctor and just have a checkup as I don't want to be pushing myself so hard my heart is going to pop or anything like that.

First run with the HRM

2010-07-31T09:38:00.004+09:30

Just got back from my first run with the heart rate monitor, felt a little weird with the strap at first, but then I just got used to it and didn't notice.

Was a good run in strong winds and rain, which I actually think helped me push a little harder - because I wanted to get home as quickly as I could.

4.7km in 33 minutes otherwise known as 8.52 minutes per KM not a fantastic pace by any stretch of the imagination, but getting there.

Ideally I would like to get to 7.30 per KM which would let me do the 12km in 1.5 hours, but I think that might be a touch ambitious.

Either way if I can get a finish under 2 hours I will be happy.

Anyway I'm wandering off into dream land atm, back on topic - today's run felt good, measured pace and ran longer than I normally do before walking, only walked three times, once approx 200m, the second approx 150m and the third about 50m so all up ran approx 4.3km of the 4.7km circuit.

Heart rate average was 145bpm and maximum was 182 - not sure how long that was sustained for - my hrm doesn't give me that much information :S

Either way outputs below for reference.

Long time no update

2010-07-29T12:14:00.004+09:30

Well it's been three days since I have updated here, mostly because I haven't had much to say.

Last night was the second run with the 'beginners running course' and we covered 5.8km....in 50 minutes - felt a lot more than that - but both google maps and gps confirms.

I finished the night with a charge from the back of the pack to the front mostly because I wanted to push hard for the final part of the run and reward myself when I got there.

Finished fourth (out of 30) in a 'non competitive training run' ;)

Also got my heart rate monitor last night and tested it out this morning during a 4x4 tabata session, results in the images below.

Not bad for a 4x4 in 8 minutes - looking forward to using it more and more regularly.

Plan to use it tonight for 30 minutes of interval on the bike - as I've been a little slack so far this week.

It's also weigh in night for the BB.com transformation comp - I'm actually expecting to have put on a little bit of weight - don't ask why - I just have a feeling.

More updates tonight with weight and the results from the interval cycling :)

HRM stats:

HRM Zones:

8 weeks down, weigh in results

2010-07-24T16:11:00.002+09:30

Well today is officially eight weeks since I started on my mission to transform my body.

In eight weeks I have taken control of my nutrition, I have bumped up my workouts and I feel fitter and healthier than ever.

In eight weeks I have lost 5kg and dropped 2% bodyfat.

I know that I need to push a bit harder to achieve my goal as I should have probably dropped a bit more than that in eight weeks.

Anyway here's the stats for comparison:

21/06/2010
Weight: 89.6 kg
Bodyfat: 23.9%
Waist: 106.5 cm

24/07/2010
Weight: 84.7 kg
Bodyfat: 21.8%
Waist: 101.5 cm

Unfortunately I've actually gained 2cm in the waist since my last weigh in, yet I have still managed to shed 2kg. Regardless I'm not concerned at this stage with a small increase around the waist.

I can see and feel myself getting fitter and plan to push even harder now :)

Latest body pictures up on the progress page.

Fist bumps for unofficial milestones

2010-07-22T08:04:00.003+09:30

Well, this morning I thought I would weigh in early, just to check on progress.
I weighed in, in track pants and polo shirt, expecting to see around the 85 - 86kg mark.

I would have been happy with that as I normally weigh in wearing jocks or thin shorts.

So imagine my surprise when I stepped on and weighed 84.8kg - Fist bump, fist pump, happy dance you name it.

I know that clothes don't account for a very large percent of the weight, but I've been hanging to see sub 85kg weight in normal clothes since I started out.

Now I'm not going to update my stats yet - as it's weigh in day on Saturday - so the official weigh in results will be the ones I count.

Still well happy with the progress - expecting to see an 84kg weigh in.....

Fingers crossed :)

First night of running training

2010-07-21T20:28:00.002+09:30

Rocked up at the run training and was fairly nervous - didn't really know what to expect.
The unexpected always makes me nervous, but I'm not the sort of person to let a little bit of nerves get to me...

So we started off with about 50 people in the class and then it split off with the SA Road Runners doing their regular wednesday run (8,12,17 km) and the rest of us went off on a 45 minute run, broken into three sections.

The first section I ran a bit quick and felt that I was losing my breath, I slowed it down a bit on the second leg and felt fine, the third leg I found my pace and felt comfortable - for the first time I've gone running - I found my pace and rhythm and really felt comfortable.

Could have kept that pace and breathing up for a LOT longer than we did.
Now just to keep that pace and technique for the next session.

Only downside of the training is that they expect us to go for at least 2 x 45 minute runs before the next session, which I'm not sure where I will fit it in.... :S still will do what I can.

Fingers crossed that in 8 weeks time I will be able to run 12km if not comfortably, at least in majority :)

Early morning Stationary cycle, protein and run training

2010-07-21T14:21:00.003+09:30

Well this morning went for a 15 minute session of HIIT on the stationary bike, not huge by any stretch, but HIIT is designed to be done in short bursts, due to how hard it is and how easy it is to get your heart rate up.

Was good - always leaves me feeling more energised when I've worked out in the morning.

Today I've had to increase my protein intake so I've had a protein shake (I do love my NHS natural flavoured protein + NHS chocolate flavour) .... trying to keep things in balance atm.

Have also been reading up on the Warrior diet or Intermittent fasting - i'm still not convinced.
I can see merit in it sure - but I just can't see it being something long term sustainable for the average person.

Either way - tonight is the first session of the running training - am somewhat nervous, but sure it will be good.

My training partner is already whingey, my sister has done her knee so it could be me running alone... well we'll see bring it on SA Road Runners Club i'm keen and need to get to the 12km :)

Missed a day.....

2010-07-20T18:57:00.002+09:30

Well yesterday - I felt absolutely terrible, struggled to concentrate to be motivated and even moving was a bit of a hassle, consequently I missed a day - both nutrition wise and workout wise.

Still feel a bit average to be honest, but 100% on yesterday, so where there is a will and dedication....

Nutrition is back on track today and I've just finished a 5x4 tabata set.

Wasn't a huge one by any stretch of the imagination, but it's enough to get me sweating and the heart rate up.

Start the running course tomorrow so hopefully that will be good, not quite sure what to expect but we'll see if the SARRC (SA Road Runners Club) can get me to be 12km ready.

Side note: did a degree of reading on knee injuries today as my sister is suffering the second injury to her knee, so I was curious, when that happens I usually read a LOT..... anyway dinner time, chicken + pineapple skewers on white rice.

Nice end to the day.

Just a light bike ride...

2010-07-18T17:54:00.002+09:30

Those where the words I uttered to my partner before going into the gym for an hour and five, "just a light constant rate cycle".....

Well I sat at an average speed of 27.51 kph (17.10 mph) for about 50 minutes, then something changed.

I used the power of imagination to push myself on harder and faster, I envisioned being in a race.

The first place rider just ahead of me, while I was second.

It spurred me on, I pushed harder, cycled faster, controlled my breathing, They stayed in front.

I pictured the crowd lining the streets, cheering the two dueling riders on towards the finish line, I pushed harder, faster, I had to win.

I imagined drawing level, then just getting in front, must keep pushing, almost there, I can see the finish line, PUSH HARDER, I MUST WIN.

Glance down at the distance traveled it's about to clock over to 32km my target distance.... PUSH HARD MUST WIN.....

Hear the sound of cheering loudly and know that I'm only just in front, push hard and .... cross the line.

Imagination can be a very powerful thing when you're hunting for motivation, picturing yourself in a race like above can make all the difference to a lazy ride or whether you go out and smash yourself senseless.

After I finished the ride and a short cooldown, I came out did 25 crunches and ended my workout.

Feel absolutely wrecked now and have sore glutes from the bike (hard seat sucks), but damn it was good, hopefully it made up for my average eating over the weekend.

Tomorrow am going for the triple session Monday and am going to stick to it this time around.
No holds barred.

Motivated even more now.

Side note: as you lose weight, some things are noticeable changes such as definition in the face, clothes becoming loose - other things are subjective such as feeling the cold more.

I never noticed the cold the last few years, it could be -1 and I would still be warm enough to wear shorts and t-shirt, now I'm losing weight and I want to rug up and keep warm.

Awesome feeling :)

Light workout

2010-07-17T17:52:00.001+09:30

Only a light workout today - 6x4 tabata set.
Mostly because I was tired, felt a bit average and have to work all night tonight.

So it was just a light one.

If tonight goes well will be going for a 9km walk tomorrow but will play that by ear.

Short and sweet update for today :)

Early mornin' Tabata

2010-07-16T05:40:00.003+09:30

Well, it's 5:43 am - five minute ago I finished a Tabata set (reasonably light compared to others I've done) of 5x4 and I feel great.

Did a proper weigh in this morning and am at 85kg / 22% bodyfat which is still a drop.
Not as much as I'd hoped for - but I've had a casual type week, missing a couple of days of exercise.

Really want to work in another weights day - but can't until after the City to Bay fun run, I need the running time atm :S

Looking forward to the weekend, going to do another Tabata session saturday am, then sunday 9km walk(*Assuming I don't get called into work*) am considering as well taking the pilates class at work as I think I need the stretching benefits.... will see am still pondering that one.

Anyway time to go - gotta get ready for work :)

Awesome workout tonight

2010-07-15T20:18:00.000+09:30

Decided that this week had been a bit slack, so I went on the attack tonight.

25 minutes HIIT on the exercise bike.
10 V stiups
10 full crunches
10 toe taps
1 minute hover, 30 second hover, 30 second hover
100 wide pushups in four minutes.

Right now I'm pretty spent but I know that it was a killer workout and it was beyond worth it.
According to the scales I'm at 86.3kg but that was with a full belly of food and I normally weigh myself first thing in the morning, so will be doing that tomorrow am - and will upload a full set of stats for the comp.

About to upload pics for the BB.com competition and track my progress.

I have to say uploading photos to the internet is a somewhat confronting thing, but the end result I WILL have a six pack on show there.

If I can maintain the rate at which I'm dropping fat and making gains it should be within the next 4 months.

Motivation plus :)

Happiness is ......

2010-07-15T14:17:00.004+09:30

A brand new home gym order.

I really can't wait, my training partner has put in a MASSIVE order for gym equipment including a commercial squat cage and 410kg of olympic plates.

It's going to be wicked - seriously wicked no other words for it.

Cannot wait :)

Nutrition wise today has been very low as I forgot breakfast, then forgot my popcorn snack for the afternoon - so it's a VERY lean day, still works well.

Tonight is HIIT on the exercise bike, as I've been slack the last few days and skipped my tabata in the morning.... tonight is also the weigh in for the BB.com body transformation comp.

I'm hoping to have dropped at least another kg this week even though it's been a bit slack.

Will update tonight with the new body stats and photo.

Picture below is the details for the new order (doesn't include everything already owned) - only extra that we need now is a leg press :)

Double Tabata and GPS HRM.

2010-07-14T15:49:00.002+09:30

Decided tonight that I'm going to give my training partner and myself a flogging.

Tonight is going to be a Tabata session split into two routines first will be 5x4, second will be 5x4.

After the first routine, my training partner and I will switch roles - IE he will go first, while I time.
Once done we swap, then swap again.

I'm thinking the sets will be:

Set 1:
Burpees
Thrusters
Pushups
Squats
Dips

Set 2:
Lunges
High Knees
V Situps
Oblique crunches + toetaps
Hovers

Should be quite a good session that will leave both of us feeling like we're going to puke.

As a side note - I've decided I'm going to order a Heart Rate Monitor / GPS tracker / workout tracking tool.

After looking around and reading a bit - the one that I have decided on is the Garmin 310XT based on pricing and functionality.

My requirements are GPS tracking, Heart Rate Monitor, PC uplink, Addons for indoor work (eg foot pods).

The Garmin met all the requirements and reading the reviews sounds like it will more than meet my expectations.

Going to be grabbing one soon and will update once I have used it a few times (who knows may even start including the data on workouts).

Garmin 310xt with HRM @ Highlytunedathletes.com.au and an awesome review.

Looking forward to getting one and working out with it.

Oh one last thing - shin pain has eased a little since last night - so will see how I go, but will potentially not be able to run for a few more days :(

Aggravating old injuries and self doubt.

2010-07-13T18:58:00.003+09:30

There are times when everything is going awesome, there are times when your motivation is a bit low, then there are the times when an old injury flares up and you can do nothing but take the preventative action and rest up.

For me the issue is shin splints caused by over running or running on soft surfaces (grass) - so after my run with a workmate, the problem has come back full of horns and bitey teeth.

What it means for me is cut out all running for the next few days until it settles down - otherwise it will get so bad I can't walk.

Not happy about it - but I know what has to happen.
Tonight I've canned my workout to give my shins / calves some recovery and will pick up tomorrow with a Tabata session with my training partner.

Might have to see a doctor about the shin splints because it seems to come and go, hopefully they will be long gone before the 21st July - when I start training seriously for the city to bay -12km fun run.

As a side note I am for the first time having serious doubts about whether I will make the distance on the day - I know I can walk the distance easy enough, but the plan was to run as much as possible, at this rate I will probably be hobbling along to try and finish.

Will update again tomorrow after the workout with an injury breakdown.

Triple workout fail

2010-07-12T17:08:00.002+09:30

Monday is supposed to be triple workout session, this morning I lacked the motivation 100% to get out of bed, therefore no Tabata session.

Still made good with a good run, even if my breathing lets me down.
Really need to get on top of this - because it's holding me back - I have the physical fitness to run for a fair distance, but my breathing capacity kills me.

Tonight is Kettlebell which I always love, even if it does cain me.

Realised last night that I've taken 8cm off of my stomach in six weeks as well - quite happy with that.

Will update tonight after I get home from workout, with nutrition and workout log :)

Total cheat day

2010-07-11T17:53:00.002+09:30

Yesterday I decided that it as time for a total cheat day, no counting calories, no workouts, no being conscious of everything I'm eating.

After six weeks of being ultra careful and trying to be lean, workout regularly I have lost seven (7)cm from my waist alone.

I figured I deserved a reward.

My reward consisted of a couple of ham and cheese sandwiches and a chocolate bar after dinner.

Back to it today though, good nutrition and a killer cardio session just now (my heart is still pounding like mad)....

25 minutes HIIT stationary bike
20 wide pushups
20 crunches
20 oblique crunch + toe tap
10 tricep pushups
20 toe squats (squating on tiptoes)
40 high knees

Well spent now, tomorrow is the triple session:
5am Tabata
12pm sprints + pushups
1800 Kettlebell

Can't wait.

cheat day

2010-07-10T09:28:00.004+09:30

Well yesterday I allowed myself to have a cheat / reward for hitting the 85kg mark.
had 1 scoop of ice cream and two small blackberry and apple pies, the end result +1kg on the official weigh in today and a daily food intake of 2894 calories (EEP)

Breakdown:
Fat: 123.3g / 39%
Carb: 285.1g / 40%
Protein: 145.9g / 21%

Fairly substantial amount of food considering the average for the last 4 weeks is:
1878 calories.

Even so - it's one day out of three weeks so I don't feel bad about it.
Went for a sprint / pushup / burpees session yesterday and have a little soreness in the calves but other than that was good - it's going to become a regular thing monday / friday.

On a different note today is weigh in / body stats day - which I've just done.
Weight: 86kg
Bodyfat: 22.5% (Scale only)

Measurements will be up on my bodyspace shortly and pics will be up on the progress pic page.

That's all for now, not sure if I'm going to workout today - may have a rest day and then push hard tomorrow.

Free fist bumps, high fives and hugs

2010-07-09T08:29:00.003+09:30

Today I weighed myself under normal conditions, which for me is first thing in the morning before any food.

So happy that I did, stepped on the scales and it read 85.4kg and 22.4% body fat.
I stepped off and on again - same reading.

Walked away did a bit more - came back stepped on same reading.

My weight loss plateau is officially over - no more 87 - 90kg fluctuations, no more working hard and not seeing results.

Couldn't be happier right now - it means that both my diet and full days of exercise are working and working well.

I set a goal of being 80kg by first of September and I'm well on the way to achieving that, the other main goal is 12% but I don't think I'll get there to near Xmas - which I am more than happy with.

Really happy right now :)

Circumstance screwed me

2010-07-08T21:52:00.004+09:30

Of all the nights for an unexpected outage at work, causing me to stay back late, miss my workout, my dinner, my weigh in photo for the bb comp and almost my weigh in.

The a/c in the server room at work went pop tonight causing the entire team to stay back until the problem was resolved, instead of leaving at 5pm like normal 9pm get home just before 10pm.

Dinner tonight was four slices of meat lovers pizza instead of the Enchiladas that we had planned.
After a reasonably lean day, I didn't really want or need 980 calories worth of pizza.

I missed my HIIT workout that I was planning, I ended up at 1940 calories and my weigh in result (while a loss) wasn't as good as I was hoping for.

Total nutrition for today:
1940 calories
57.7g fat / 27%
254.3g carbs / 53%
93.5g protein / 20%

But the good news is that I have still managed to lose weight and more importantly body fat.
Stats as of today:
Weight: 87kg (drop of 0.4kg since last weigh in)
Bodyfat: 22.7% (Scale) 19.5% (Caliper)

Body measurements and photos will be uploaded tomorrow.

I'm going to go on the conservative side with the bodyfat % and put it at 22%

Tomorrow is the first day of lunch time sprints + burpees so should be good fun.
That's all for now - time to get some rest.

Weigh in 2 is looming.

2010-07-07T20:12:00.006+09:30

Had an interesting day today, technically three workouts and a reasonable day nutrition wise.

The breakdown for today was:
2018 Calories
Fat: 99.3g / 42%
Carbs: 179.7g / 34%
Protein: 129.9g / 24%

Not fantastic but reasonable, the majority of fat came from dinner (3 x chicken drumsticks)

Workout wise it was AM HIIT on the exercise bike followed by crunches and pilates toe taps with an oblique crunch... quite a good exercise.

Afternoon workout consisted of a 3.77km run / walk due to the cold then a 4 x 4 Tabata set to finish.

Enjoyed all of that.

I'm not to sure how I will go with the weigh in and photos tomorrow, not sure if I've done enough this week - but we'll see I guess.

Had a bit of an interesting moment reading a thread on bb.com, the participants talked about intermittent fasting as a method for cutting / fat loss with no real explanation.

After reading up on it today I still stand by my original comment that a calorie deficit and staggered smaller meals / snacks is a better way to go, particularly because the studies on intermittent fasting have no conclusive outcomes and from most articles, the thermogenic affects after a workout are less than those in a fed person.

Anyway I wanted to jump in and reply, lay the smack down so to speak, but figured it wouldn't be conducive to anything as I would only get flamed, so I educated myself and will leave it at that.

On another note found a few courses today for nutrition studies and am looking into it a bit further, one day I plan to be able to run PT sessions and provided full nutrition and diet services, but small steps, start with the area that interests me the most and that's the nutrition side of things.

The courses are run by Cadence health and info can be found here for those in Australia.

Hmmm I think that's all for today, look forward to the 5am start and workout again tomorrow.

Might have to look into getting some sort of light / fluro running gear so I can change it up instead of doing 15 - 20 minute tabata / hiit sessions and go for an AM run.

Strength vs Tabata

2010-07-06T19:13:00.002+09:30

Tabata session has just finished, using a 3.2kg kettlebell and 2.5kg dumbbells.
Interestingly when I do a strength session I work with a 20kg and do the movements I did tonight, with little to no problem.

Tonight's session left my arms and shoulders burning, my body unable to get one last good pushup, struggling to shoulder press the 3.2kg weight...

Nothing like working to exhaustion in a 5 x 6 (5 exercise, 6 set) session of Tabata.

Consisted of:
Single arm swings
thrusters
Decline pushup
V situp
shoulder press

15 minutes flat out and I'm spent, so now time for dinner.

Tomorrow 5am tabata session (again) then running at 1630.

Bleargh!

2010-07-06T08:20:00.002+09:30

Well, I missed all three workout opportunities yesterday :(
Not a great start to the week, but you move on roll with it and keep on trucking.

Today to make up for the lack of workouts yesterday, I will be doing a tabata super set with a light weight kettlebell.

Should be good to catch up with.

Yesterday's eating was reasonable, high in carbs but under 1500 calories - so that's a plus.

Looking forward to tonight's workout.

Missed training

2010-07-05T12:45:00.003+09:30

Well today I didn't do a tabata session as I felt pretty rubbish, then missed the first session of sprints with my second training partner (start has now been delayed) all because I feel pretty rubbish from the flu.

Tonight is kettlebell, so I'm going to put in as best I can still but I have a bit of an expectation it's going to be a rubbish night.

I know, I know, that's a negative attitude to have - but I'm being a realist - I feel crappy today and know that it's going to affect my lifting.

I'll still push myself and my training partner as hard as I can - we both have goals to achieve.

Nutrition wise today - I forgot my 'snacks' so no mid morning apple, no mid afternoon popcorn.
Left me with only breakfast (oats), lunch (Tuna + salad), dinner (savory mince).

Right now I'm not feeling the adverse affects of no snacks, as I have just had lunch - but I can guarantee by 2 - 2.30 pm I am going to be hunting something down to eat :(

Ah well live and learn, onwards to tomorrow.

Will update again later with tonight's training.

14.66km walk

2010-07-04T11:11:00.004+09:30

Just got back from a 14.66 km walk, was a good session reasonable pace.
14.66km in 2 hours 33 minutes for 774 calories.

Really quite enjoyed it even if I did get sick of walking after a while.

Had good conversation with my sister on pretty much all things, mostly fitness and nutrition though, who would have thought ;)

Yesterday went to the AFL (Aussie Football League) and struggled to have healthy foods, only really snacked a little so that's a plus - food log here (via fitday)

Doing well with no fizzy drinks or alcohol as well - don't feel tempted at all.

I think that's enough for now as I need to go eat.

Link to todays walk is here (via sportypal)

Junk day + saturday morning workout

2010-07-03T10:17:00.004+09:30

Well yesterday was a bit of a buzz kill nutrition wise, I went from having a nice lean day to it being 2009 calories mostly from bad foods.

It's still below my maintenance calorie intake, but way too much sugar.

Calories: 2009
Fat: 78.3g
Carbs: 189.7g
Protein: 155.1g

Fat 34%, Carbs 36%, protein 30%

Food log on fitday.

Next rest day I'm going to find something other than chocolate as my cheat food, I started and then struggled to stop.

Live and learn, I'm not going to dwell on the negative.

Workout today was a 4.64km run averaging 7.51 km/h, I struggled with it a bit today, not because of the distance or the actual running but I couldn't get enough air in my lungs so I was basically running till I couldn't breathe, walking, then running again.

I'll get there eventually so I'm not to concerned that it wasn't a blistering run.

Got back indoors and followed up with:

25 pushups
30 full situps
25 pushups
20 Oblique situps

Left me feeling pretty good, a little sore, but pretty good overall.

Estimated: 419 calories burnt from the run and approx 159 from the pushups situps for a total of 578 calories :)

Rest day

2010-07-02T09:45:00.003+09:30

I never thought I'd be looking forward to a rest day, but today it's beyond brilliant.
No exercise at all today, no getting up at 5am for Tabata, no pushing slabs of iron around, no pushing so hard I feel like I'm going to puke.

1 day a week of rest feels fantastic.

It's still a normal day nutrition wise:

Breakfast: 0ats
Snack: apple
Lunch: tin of tuna + salad
Snack: popcorn
Dinner: home made meatballs and pasta

Todays nutrition log (not inc dinner as I haven't added that in yet)
Calories: 541
Carbs: 72.2g (53%)
Fat: 15.0g (25%)
Protein: 28.4g (21%)

While the carb content looks high - it's realistically all quite healthy with the majority coming from my breakfast (34g), the remainder from fruit and veg (25.2g).

Looking forward to really pushing myself though through the next 2 months to try and win the bodybuilding.com transformation competition, hoping to be able to drop around 5kg and at least 5% bodyfat.

I know with this though that I'll have to tighten up my diet and push myself a little harder in the workouts but that said - no problem I'm more motivated than ever.

Tomorrow I'm planning on going for a 5km run, then Sunday a 15km walk.
The training switches around a little on Monday, kettlebell instead of run and on Wednesday run instead of Kettlebell.

This is in prep for the running work I will be doing for the City to Bay 12km run - I'll be working with staff from the SA Road Runners Association to get ready to run the distance in September.

I think that's about all for now, so have a great day and I'll update again tomorrow with a Sportypal GPS log of my run.

Bodybuilding.com body transformation contest

2010-07-01T19:47:00.004+09:30

I've entered a competition on bodybuilding.com for body transformation.

The contest goes from 01/07/2010 - 01/09/2010.
There are no prizes but I thought it would be interesting to see how far I can go in 2 months.

Since the weigh in for these is outside of my current weigh in schedule / picture day, my current stats are: 88.7kg, 23.6% bodyfat (scale) 21.7% bodyfat (Caliper).

I'm uploading my pictures now - but am a little nervous about it as it shows what I usually hide, my stomach.

I guess the real point is that I am working my ass off to change it and hit my goals, so nothing to be bothered by with the current status.

So without further procrastination - pics below.

First pics are relaxed / Second pics are flexed - ignore the camera angle that makes me look like a monkey.

Hate of the tabata timer...

2010-07-01T05:39:00.003+09:30

So it's 5:38 am, I've just finished a Tabata workout and realised I really do hate the Tabata clock that I use.

I'm pretty sure that it counts the rest 10 seconds way quicker than it counts the work 20 seconds....I hate it's voice, 5, 4, 3, 2, 1, ding ding.... Argh.

No actually I don't hate it, I really enjoy the Tabata workouts and the timer is fantastic, it's just that you have to push so hard with Tabata workouts and by the end set when you're struggling not to throw up......well think how you'd be.

Anyway the workout itself consisted of a 6x4 routine (6 exercise, 4 sets per exercise):
Burpees
Thrusters
weighted lunges
Straight punch / uppercut
High knee raises
Hovers

I think with that I'm done for today and it's time to go get ready for work.
Wish it wasn't so far away to work and that breakfast was closer :S

Kettlebell session 1

2010-06-30T21:15:00.004+09:30

Tonight my training partner and I did a mixed Kettlebell set.
It was a little bit light on compared to normal but the cold weather + a bit of 'DOMS' for both of us didn't help.

The way I figure it's better to train a lighter session than to go all out if you're already in pain.

The session went as follows:

All kettlebell exercises we do are done with 20kg kb's.

10 x double arm kb swing
10 x single arm kb swing
10 x kb figure 8's
5 x kb thrusters
10 x kb pushup + renegade rows
10 x dips
10 x kb floor press
10 x 50kg deadlift

Also tried a couple of 'SOTS Presses' with 10kg dumbbells, those are seriously mental - props to those that can do them with correct form.

See for yourself:
Double Sots Press with 32kg KB

Clearly one of the hardest exercises I have attempted so far.
Looking forward to working them into the routine :)

Bleargh to early mornings

2010-06-30T07:57:00.002+09:30

This morning when the alarm went of at 4:41 am, so that I could get up for my 5am Tabata session, it was met with a solid "Snooze mo'fo".

This meant I slept until 6am and nearly missed my train for work.

Downside of pushing so hard and eating with a calorie deficit - some days the body is just to exhausted.

I can't blame it solely on the workout / nutrition though as I didn't sleep decently last night but "Que sera, sera" I'll make up for it tonight with the Kettlebell session.

Listening to 'the fitcast' this morning I thought of a nutrition based question that I'm going to send in.

Basically: Is there a time frame between rising and breakfast that should be looked at? the reason for me is those days I do manage to get out of bed and do a workout it's three hours before I eat breakfast. What I wonder is if I should have something small during the commute to work, then my breakfast like I normally do.

We'll see if it gets a response.
Will update again tonight after the kettlebell session.

Oh and a ponderance:
If the scale says 23% bodyfat, the calipers say 21.1% and the picture estimation puts me at approx 25% which do I go by?

Body fat estimate

2010-06-29T21:53:00.003+09:30

It is a really hard task to accurately measure your body fat.
My scales say 23% my calipers read 21.1% so I'm settling on a medium of 22%.

I was curious so I measured - I will now add it to my fortnightly measurements which consist of scale, tape and now digital calipers.

Next measurement day is: 10/07/2010 (Australian date format)

So will give a full update then.

Tonight's workout was quite good, to be honest I enjoyed it.

Tomorrow AM: Tabata
Tomorrow PM: Kettlebell

One day soon I hope to get back to deadlifts and squats, man do I miss squats ;)