Fatbusting: DK fatlog
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Week 2<br />
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Sunday - Row/bike and weights, nothing special<br />
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Tuesday - PT session - Cardio - run, then row, then stability work on the bosu ball and then finish with a gut wrenching bike session - 10 minute up-hill cycle, increasing resistance each 30 seconds, maintaining rpm @ 100-110<br />
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Wednesday - PT Session - 5 exercise routine, no rest between exercises, 2 minute rest at the end of set , with short barbell and 25kg weight<br />- Push-up on barbell x10<br />
- Burpees on barbell x10<br />
- Barbell Cleans x10<br />
- Barbell Push Press x10<br />
- Jump squats x10<br />
Repeat x 3<br />
<br />
KB 20kg - swings x 20, then 1 minute plank - Repeat x 3<br />
KB 16kg - Clean and press x 10 for each arm - Repeat x 3
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Week 3<br />
Only one PT session this week then travelling for the next two weeks. He sure made it hurt!<br />
10 minute treadmill, start at speed 9 and incline 2. Increase incline every 30 seconds until incline 10, then reduce incline every 30 seconds. Heart rate 176.<br />
45 squats as warm up. 15 normal squats, 15 wall squats, 15 jump squats<br />
KB session<br />
5 exercises, 30 reps, 24kg KB - repeat x2<br />
KB deadlifts<br />
KB goblet squats<br />
Double arms swings<br />
Cleans, 15 each arm<br />
Single arm swings, 15 each arms<br />
Wall sit, 1 minute, then Plank 1 minute. x2<br />
Then collapse and crawl home -
5 exercise routine, no rest between exercises, 2 minute rest at the end of set , with short barbell and 25kg weight<br />
- Push-up on barbell x10<br />
- Burpees on barbell x10<br />
- Barbell Cleans x10<br />
- Barbell Push Press x10<br />
- Jump squats x10<br />
Repeat x 3<br />
<br />
KB 20kg - swings x 1 minute (40 first rep, then 35, then 33), then 1 minute plank - Repeat x 3<br />
KB 16kg - Clean and press x 10 for each arm - Repeat x 3<br />
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Then stretches for hammies, glutes, hip flexors, shoulders and pecs. PT's comment is I need to improve my flexibility
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Cardio today in preparation for a fitness test on Friday and a new programme on Monday<br />
<br />
10 minute warm-up on cross trainer<br />
20 minute bike at resistance 15 @ 80-90rpm<br />
Balance and stability on half bosu ball side up, then ball side down. 2 Feet, then right, then left. Catching 5kg medicine ball for 20 reps<br />
20 x cross-fit press up + 20 x catch and throw while in a almost flat position, feet raised, back raised, like the start of a crunch. Then catch 3kg medicine ball - repeat -
Fitness test in preparation for a 10 day programme, called Sportvasten (Sport Fasting), which is a controlled process to change the bodies metabolism from burning carbs to burning fats. Over the 10 days there are prescribed supplements and a strict diet plan. I also need to take urine tests and blood tests during the 10 day period to ensure I am making the switch and not going into starvation mode.<br />
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The exercise component is 20-30 minutes per day, working @ 80% of max HR, my MHR is 191, so perform @ 153bpm and working at a 'wattage' output of a minimum of 150 to a maximum of 275. For my 30 minute test I was working on a stationery bike and managed an average wattage of 190, resistance 14, 90 rpm.<br />
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Now for the measurements<br />
Weight - 100.3kg<br />
Belly - 106cm, measured around the belly button#<br />
Height - 184cm<br />
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[url="http://www.sportfasting.com/?page=home"]http://www.sportfasting.com/?page=home[/url] -
OK, I am in my 5th day of the Sportvasten and 2nd day of no-food only fruit juice days. I'll give a full summary when I complete. I have a blood test today as my urine test yesterday indicated that I was almost making the switch from burning carbs to burning fats, if I switch today then I don't have to do the 3rd no-food day and can start the building up of foods. Weighed myself this morning and I am down to 96.5kg, but at least 1.5kg's would be water, so net fat loss is about 3kg's.
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My blood test shows I am now burning fats, instead of carbs, so a metabolic switch has occurred. This means I can have real food tomorrow, instead of only juice. I have never been so excited about 150gm of Chicken fillet before <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/greeting.gif' class='bbc_emoticon' alt=':greeting:' />
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Final stats<br />
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[color=#282828][font=helvetica, arial, sans-serif]Weight - 100.3kg - now 96kg[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]Belly - 106cm - now 101cm[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]Height - 184cm - no change, but I feel 10ft tall[/font][/color][color=#282828][font=helvetica, arial, sans-serif] <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/yes.gif' class='bbc_emoticon' alt=':yes:' />[/font][/color]<br />
more details will follow -
OK, here is a summary of the 10 day Sportvasten programme that I have just completed. (For those interested)<br />
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The programme breaks down into 3 phases. 1) Food reduction 2)Fasting 3)Food build up. The objective is to 'switch' your body from using carbs as it's first choice fuel to using fat. The programme has 3 components, Exercise (timed, measured, focused), Diet (prescribed, measured) and Supplements (prescribed) . There were controls taken before, during and after. I had to take my measurements (weight, belly measurement) before and after, then photo's before, during, after (no these will not be shared) and urine test, before, during, after and a blood test at the time of the metabolic switch.<br />
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Exercise is constant through out the programme and is a minimum of 20 minutes to a max of 30 minutes of exercise. There is a minimum wattage that needs to be attained and you need to work at between 80-90% of your max heart rate. All of these measures are personal to you (and the minimums differ between men & women), my HR range was 137-155. For me I used the stationery bike, and worked at a resistance of 14 at a rpm of min 90 for 30 minutes. I found this generated wattage of 180-200 and my HR was stable around 142-156. As I went through the programme, power in the legs started to reduce, so reduced resistance to 12 and maintained a 90-95rpm to generate similar results.<br />
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Diet, I will come to in a moment. The supplements used were 'Metabolic Switch' - which is a combination of BCAA's, this was taken breakfast, lunch and dinner. 7gm in water, sipped over 3 hours. So 21gm over the day, constantly sipping through the day. Multi-vitamin, taken once per day in phase 1, not taken in phase 2 and taken twice per day (B,L) in phase 3. Fish oil taken 2 caps B,L & D per day and a Magnesium, Calcium Zinc supplement taken 1 cap B,L & D.<br />
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Diet (to be followed exactly, but you can drink as much water, black coffee, green tea, or herbal tea (without black tea) as you want)<br />
[u][b]Phase 1 - Day 1[/b][/u]<br />
Breakfast - 2 pieces of fruit and 250ml of fruit juice (all fruit juice has to be freshly squeezed, as bought juices have added sugar) + supplements<br />
Lunch - 100gm mixed salad, 1-2 tomatoes (I substituted for beetroot), 10 olives, and 2tsp olive oil. Salt, pepper and vinegar to taste + 50 gm pistachio nuts (in the shells) + supplements<br />
Dinner - 200gm wok greens + 50 gm pistachio nuts (in the shells) + supplements<br />
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[u][b]Phase 1 - Day 2[/b][/u]<br />
Breakfast - 2 pieces of fruit and 150ml of fruit juice + supplements<br />
Lunch - 200gm wok greens + 50 gm pistachio nuts (in the shells) + supplements<br />
Dinner - Soup - 100-150gm vegetables, with 500ml water with stock cube + supplements<br />
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[u][b]Phase 1 - Day 3[/b][/u]<br />
Breakfast - 250ml of fruit juice + supplements<br />
Lunch - 250ml of fruit juice + supplements<br />
Dinner - 250ml of fruit juice + supplements<br />
<br />
[u][b]Phase 2 - Day 1[/b][/u]<br />
Breakfast - 150ml of fruit juice + supplements<br />
Lunch - 150ml of fruit juice + supplements<br />
Dinner - 150ml of fruit juice + supplements<br />
<br />
[u][b]Phase 2 - Day 2[/b][/u]<br />
Breakfast - 150ml of fruit juice + supplements<br />
Lunch - 150ml of fruit juice + supplements<br />
Dinner - 150ml of fruit juice + supplements<br />
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Day 3 of the fasting is only necessary if you have not completed the metabolic switch from burning carbs to burning fats. In my case I switched on day 2 and didn't need the extra day. The switch is identified by urine test and confirmed by blood test.<br />
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[u][b]Phase 3 - Day 1[/b][/u]<br />
Breakfast - 2 pieces of fruit + supplements<br />
Lunch - 100gm mixed salad, 10 olives, and 2tsp olive oil. Salt, pepper and vinegar to taste + 50 gm pistachio nuts (in the shells) + supplements<br />
Dinner - 200gm vegetables + 150gm protein, I used Chicken Breasts + supplements<br />
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[u][b]Phase 3 - Day 2[/b][/u]<br />
Breakfast - 1 piece of fruit, in plain low fat (no sugar added) yoghurt + supplements<br />
Lunch - 100gm mixed salad, 10 olives, and 2tsp olive oil. Salt, pepper and vinegar to taste + 50 gm pistachio nuts (in the shells) + supplements<br />
Dinner - 200gm vegetables + 150gm protein, I used Chicken Breasts + supplements<br />
<br />
[u][b]Phase 3 - Day 3[/b][/u]<br />
Breakfast - 2 pieces of fruit, in plain low fat (no sugar added) yoghurt + supplements<br />
Lunch - 100gm mixed salad, 10 olives, and 2tsp olive oil. Salt, pepper and vinegar to taste + 50 gm pistachio nuts (in the shells) + supplements<br />
Dinner - 200gm vegetables + 150gm protein, I used Chicken Breasts + supplements -
Had my first 'proper' work out yesterday after coming off the sportvasten.<br />
1000m row warm up<br />
Cable pec 10rep x 3<br />
Assisted pull ups 10x3<br />
Cable squat to upright row 10x3<br />
BB Cleans 10x3<br />
Bosu ball crucnhes with 1 leg extended - 4x10 (20 reps each leg)<br />
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Managed it better than I thought I would, didn't have much in my legs after 9 days straight on the bike. Did it with a cold. My PT said it was common for people to catch a cold after the complete the sportvast as your immunity levels are down. -
Repeated this work out today<br />
1000m row<br />
5 exercise routine, no rest between exercises, 2 minute rest at the end of set , with short barbell and 25kg weight<br />- Push-up on barbell x10<br />
- Burpees on barbell x10<br />
- Barbell Cleans x10<br />
- Barbell Push Press x10<br />
- Jump squats x10<br />
Repeat x 3<br />
<br />
KB 20kg - swings x 1 minute (40 first rep, then 35, then 33), then 1 minute plank - Repeat x 3<br />
KB 16kg - Clean and press x 10 for each arm - Repeat
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Quietly plugging along with my work outs. Twice a week I do a cardio only session, 30 minute bike rides replicating the sportvasten work. Today PT session. He wanted to test how my fitness was holding up.<br />
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[color=#282828][font=helvetica, arial, sans-serif]1000m row - as a warm-up, completed in 3.49, stroke rate 29spm. 2 second improvement from pre-SV* (sportvasten)[/font][/color]<br />
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[color=#282828][font=helvetica, arial, sans-serif]10 minute treadmill, speed constant @ 8.0, increase resistance/gradient every 30secs until you reach 10, then reduce every 30secs until finished. pre-SV speed was 7.5, so improvement here as well.[/font][/color]<br />
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[color=#282828][font=helvetica, arial, sans-serif]6 exercises in 3 sets, 2 minute rest at the end of set , with short barbell and 30kg weight[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]Set 1 - [/font][/color][color=#282828][font=helvetica, arial, sans-serif]repeat twice[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]- Barbell Cleans x10 [/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]- 1 legged Balance on half-bosu ball, catching and passing 5kg medicine ball x10 each leg[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]Set 2 - [/font][/color][color=#282828][font=helvetica, arial, sans-serif]repeat twice[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]- Barbell Push Press x10[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]- 1 leg[/font][/color][color=#282828][font=helvetica, arial, sans-serif]ged squats on bosu x10 each leg[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]Set 3 - [/font][/color][color=#282828][font=helvetica, arial, sans-serif]repeat twice[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]- squats x10[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]- long arm crunch on bosu x15[/font][/color]<br />
fitness has improved and increased[font=helvetica, arial, sans-serif][color=#282828] weights.[/color][/font]<br />
[color=#282828][font=helvetica, arial, sans-serif]Very happy with the improvements[/font][/color] -
PT is on a ski holiday, but wanted to maintain momentum. I have had a cold for the last week, so this is my first session in a while.<br />
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1000m row warm-up<br />
Pyramid 1-2-3-4-5, 4 exercises with a bar-bell<br />
Push up on the bar<br />
Burpee on the bar<br />
Jerk<br />
Push Press<br />
10 min bike ride<br />
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Little short of breath as I was still a bit stuffed up, but felt good -
Weekend did my standard 1000m row warm-up and then a 30 minute bike. Today was a PT session, Kettle bell Tabata Hell<br />
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1000m row - 3.45.01 (my best time by 5 seconds in more than a year)<br />
4 minute Tabata's 20 seconds exercise, 10 second rest, so 8 sets, then 2 minute rest between each exercise.[list=1]<br />
[]Double arm swing to just above horizontal - 24kg<br />
[]Single arm cleans, alternating L & R - 16kg<br />
[]Woodchop, 5kg medicine ball<br />
[]Squat to clean - 24kg<br />
[]Side plank with hip dip (alternate L & R)<br />
[]Push-ups (when unable to complete a normal push up, move to knees, then move to press-up plank)<br />
[/list]<br />
Finish workout with a 1 minute plank. Leave gym, stagger home, vomit, lie on couch and update fatblog. -
Baby duties have meant it has been difficult to get away to the gym (Mrs DK had to have a c-section). I managed a session on Friday with the PT. Felt really flat through sleep deprivation, but managed a pretty good work out<br />
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1000m row warm up, took it easy and finished in 3:57<br />
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[color=#282828][font=helvetica, arial, sans-serif]5 exercise routine, no rest between exercises, 2 minute rest at the end of set ,short bar was being used, so had to use the bench press bar, with 5kg plates (total 30kg)[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]- Push-up on barbell x10[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]- Burpees on barbell x10[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]- Barbell Cleans x10[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]- Barbell Push Press x10[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]- Jump squats x10[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]Repeat x 3[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]Finished with stability exercises, Balancing on a half bosu ball, alternating L & R catching and throwing a 5kg medicine ball. [/font][/color]<br />
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[font="helvetica, arial, sans-serif"][color="#282828"]I am also taking my daughter to school each morning, and as part of my pseudo exercising, I put her on my shoulders and carry her all the way, she is 20kg and the walk is about 10 minutes. Surprisingly I get a nice leg burn doing this 5 times per week.[/color][/font]