Sunday, 8 June 2014

Training diary week 6

Monday 9th

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

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


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

Tuesday 10th 

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


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

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

Wednesday 11th

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

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

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

Thursday 12th

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

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


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

Training - afternoon weights:

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

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

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

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

Friday 13th - World Cup commences!

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

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

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

Saturday 14th - week 6 results


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

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

Overall 7.5/10

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






Sunday, 1 June 2014

Training and nutrition week 5

Monday 2 June

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

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


Post dinner plate....


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

Tuesday 3 June

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

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


Wednesday 4 June

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

Thursday 5 June

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

Friday 6 June

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

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


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


Saturday 7 June

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

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

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

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


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

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

Sunday 8 June

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

Sunday, 25 May 2014

Training and nutrition diary Week: the hybrid

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

It looks like this:

Morning fast (ideally strength training)
2 x meal replacement drinks
6 eggs with chicken breast portion (1/2)
Broccoli and spinach 

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

Wednesday 28

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

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

Thursday 29

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

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

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

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

Friday 30

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

Waking - 11am to 12noon is water/coffee

12 - 5/6pm is shakes

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



Saturday 31

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

Sunday 1

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

Trained today (4) easy strength and feeling good. 

1230 - pre workout shake
1430 - post workout meal (sashimi pieces x 12, banana)

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

- absolutely no fruit or dairy
- smaller last meal of the day (big not massive)
- lane sprints to end some workouts
- slow 'rag doll' runs on sat and sun while carb depleted.
- no cheat meals