Fast Buster: Red Beard.



  • [b]Goals:[/b]

    To be able to fit the clothes in my bottom two drawers will be the acid test.  Not worried about bodyweight in the short term (about 108kgs), more focussed on changing bodyshape. Long term 12 weeks would like to weigh under 100kgs for the first time in 15 years.

    Have started [b]Body For Life [/b] 12 week challenge.
    [b]
    [url="http://www.bodyforlife.com/"]http://www.bodyforlife.com/[/url][/b]  All BFL workout and nutritional info can be found on website.  I recommend you buy the book also.

    BFL programme involves:

    3 X 45 minutes intense UB and LB weights workouts p/w.

    3 X 20 minute intense Cardio sessions p/w.

    1 day off p/w.

    I have been jogging for a few weeks now and have been doing weights for farkin yonks so Im reasonably prepared for this programme.

    This BFL programme requires me to drop my weights, increase reps, reduce rest between sets and focus on intensity to reach 'High Points' in each workout.

    There is a really good eating plan for BFL also.  6 smaller meals per day with fist size portions of protein and carbs.  BFL supplements to replace 2 of the meals.

    Im ready to beat the battle of the bulge!



  • Day One: Monday.

    Te Aroha Gym 11-1145am.

    45 minute UB Weights Workout.  6 Excercises, 30 sets total. 60 seconds rest between sets.  Reps 12-6.

    Worked hard, still adjusting to the shorter rests between sets.  Good session, felt the burn on the supersets.

    Did better than I thought.

    My eating followed the plan today apart form the 4 MallowPuffs and Iceblock at 4pm!



  • Day Two:  Tuesday.

    5pm.

    40 minutes duration.  Combo of walking, jogging and  3 minute interval runs.

    Eating was spot on today except for the the Bro Town Chocolate Muesli Bar, Mallowpuff and Quart bottle of Waikato Draught!



  • Day Three.

    Te Aroha Gym.  3-345pm.

    Lower Body weights workout.  4 Excercises (Squat, Deadlift, Calf Raises, Swiss Crunches), 24 sets total. 60 seconds rest between sets.  Reps 12-6.

    Couldnt match the intensity of Monday session but still  hard yakka.

    Followed BFL eating plan to perfection.

    Want to run in the morning.



  • Red Beard - the BFL cardio - the 20 minute thing - the intensity splits - could you throw them up here, did that on the rower once, and almost killed myslef.  hence want to do it again, but Willie Weka has my BFL book (think he is using it to hold up a short leg on his coffee table, sure ain't using it!).



  • Day Four.

    630am.  Te Aroha Wetlands Reserve (PC name for festering swamp track). 35 minute run.

    3pm.  Te Aroha Gym.  BFL 20 minute Aerobic programme on Rower.

    First early morning run for about 5 years.  Didnt set any world records, but a solid effort.

    Bartman, I will post BFL Aerobic Programme later on tonight!



  • cheers RB, rowing machine almost perfect for that programme, with the 75% effort and the like, asyou can work out exactly what your efforts are for each interval.  I'll crank it out on the rower tomorrow and see what happens, looking forward to it!!



  • Cardio Link:  [url="http://www.bodyforlife.com/exercise/cardiotraining.asp"]http://www.bodyforlife.com/exercise/cardiotraining.asp[/url]

    Here are the minute by minute intensity levels (20 minute programme):  5,5,6,7,8,9,6,7,8,9,6,7,8,9,6,7,8,9,10,5



  • Day Five.

    1230pm.  Big Keiths Gym.

    UB workout 46 mins.Took a great little EAS kick start supplement that put me in the zone.  Most intense workout I have had for yonks.



  • Day Six.  (Saturday)

    9am.  Te Aroha Gym.

    BFL 20 minute Aerobic Solution (on treadmill).

    Sweated like a Hog, grunted like a Wilderbeast.  Great workout.

    Day Seven.  (Sunday)

    Rest Day.

    Day off training and eating plan.  Will be making lengthy visits to KFCs and Burger Kings in Chiefs franchise.



  • Day Eight.  (Monday).

    Te Aroha Gym.  315-405pm.

    UB Workout.

    Most intense weights session I have ever done.

    Eating right on track.  Only 76 days to go!



  • Hey Bart

    Her is an example of a good BFL rowing session. You want to be looking at the time per 500m on your screen rowing.

    min 1and 2 - warmup - any speed
    min 2 to 3 - 2.00/500m
    min 3 to 4 - 1.55/500m
    min 4 to 5 - 1.50/500m
    min 5 to 6 - 1.45/500m
    min 6 to 7 - 1.40/500m - 1st 90-100% effort

    After minute 7 go back to min 3 to 4 and work down again- should end up having 90-100% efforts on minutes 10 to 11, 14 to 15 and 18 to 19 - make this one 5 secs faster than you previos efforts 1.35/500m.
    It will pay to cruise for the first 30 secs of each minute straight after you high intensity minutes to give the body some Oxygen which is a fairly important thing to have.
    You may need to alter the times a bit to suit you fitness levels but rowing like this is the best form of cardio.



  • Day Nine:

    9am.  Te Aroha Gym.

    20 min BFL Cardio on treadmill.

    A few posters reckon you wont lose weight (I guess they mean bodyfat), unless you complete regular aerobic sessions lasting 45 minutes or more but  I disagree.  If you do short, sharp and intensive cardio and strength sessions, (plus eat the right foods of course), your metabolic rate will rise and your body will become more efficient at burning fat 24 hours a day.  The key is the intensity and frequency with which you train not the duration.Â



  • [quote name='snapperslayer']
    Hey Bart

    Her is an example of a good BFL rowing session. You want to be looking at the time per 500m on your screen rowing.

    min 1and 2 - warmup - any speed
    min 2 to 3 - 2.00/500m
    min 3 to 4 - 1.55/500m
    min 4 to 5 - 1.50/500m
    min 5 to 6 - 1.45/500m
    min 6 to 7 - 1.40/500m - 1st 90-100% effort

    After minute 7 go back to min 3 to 4 and work down again- should end up having 90-100% efforts on minutes 10 to 11, 14 to 15 and 18 to 19 - make this one 5 secs faster than you previos efforts 1.35/500m.
    It will pay to cruise for the first 30 secs of each minute straight after you high intensity minutes to give the body some Oxygen which is a fairly important thing to have.
    You may need to alter the times a bit to suit you fitness levels but rowing like this is the best form of cardio.

    [/quote]

    Thanks for this mate.  I will try it myself although I wont be rowing at those speeds just yet!



  • Day Ten.

    Robbos Gym.

    10-1042 am.

    LB workout.  Awesome workout.

    Eating and sleeping well.  Just went to cafe and order buger without butter, dressing or fries.  washed it down with a Spiralina.

    74 days to go.



  • Day 11.

    Te Aroha Gym.

    BFL 20 minute Aerobic Solution (on treadmill).

    Starting to get the hang of this BFL but still hard yakka.



  • Day 12.  (Friday)

    Te Aroha Gym.  4-445 PM.  UB Workout 46 minutes.

    Day 13.  (Saturday)

    Te Aroha Gym.  9-920 AM.  20 BFL Cardio (Treadmill).

    2-4 PM.  Riding the pine at Kereone 15s tournament, including my official comeback to rugby for 6 minutes!



  • Crikey Red Beard, you are absolutely training the house down........good work man.



  • [quote name='Red Beard']
    2-4 PM.  Riding the pine at Kereone 15s tournament, including my official comeback to rugby for 6 minutes!
    [/quote]

    Nice; I believe that makes you the first FatBuster to take the field this year. Let's hope you're not the lastÂ



  • And what a six minutes it was.  👏



  • [quote name='Miller V Jackson']
    Nice; I believe that makes you the first FatBuster to take the field this year. Let's hope you're not the last 
    [/quote]

    But who will be the first fatbuster to get carried off the field?



  • Monday.

    Big Keiths gym.

    4-445 PM.

    Body For Life LB Workout: Squats, Deadlifts, Calf Raises (on the flash NEW block) and Abs.



  • [quote name='snapperslayer']
    And what a six minutes it was.   👏
    [/quote]

    There is no place on this thread for sarcasm Snapperslayer!  Lets remember 6 minutes of a 20 minute game is the equivalent of playing over a quarter of an 80 minute match.  It sounds much more impressive if you think of it like that.

    By the way would you like me to post the photos of my comeback match taken by Mrs Red Beard?



  • Was she using a wide angle lens big lad?

    Just want to make sure we get all the players in



  • The wider the better in my current state mate! Althought I am down to 107.5 kgs at an imposing 176 cm these  days!



  • You're undercutting me by a good 10kg at the moment and I'm only 180cm



  • Not sarcasm Red Beard - Admiration



  • 1pm

    Robbos Gym.

    BFL Aerobic workout on treadmill.

    Post workout drive to hospital to welcome new addition to Red Beard Clan into the world.



  • [quote name='Red Beard']
    Post workout drive to hospital to welcome new addition to Red Beard Clan into the world.
    [/quote]

    Red Beard also becomes the first Fat Buster to go directly from a workout session to hospital.  :nta One of yours good sir?



  • [quote name='Miller V Jackson']
    [quote name='"Red Beard":2ryk5ej2']
    Post workout drive to hospital to welcome new addition to Red Beard Clan into the world.
    [/quote]

    Red Beard also becomes the first Fat Buster to go directly from a workout session to hospital.  :nta One of yours good sir?
    [/quote:2ryk5ej2]

    Still no baby (yep one of mine mate).

    I wasnt present when the wifes waters broke this morning becasue I was down the road at the gym pumping weights though!

    Wednesday.

    Hamilton YMCA Gym.

    1030-115 am.

    BFL UB Workout.

    Then back off to hospital!



  • [quote name='Red Beard']
    Still no baby (yep one of mine mate).

    I wasnt present when the wifes waters broke this morning becasue I was down the road at the gym pumping weights though![/quote]

    Mrs The Aussie's waters broke at 4AM one Thursday morning - 6 weeks before term - and she didn't start getting labour pains until Monday.

    Is this the first one RB or are you a breeding machine?



  • Yikes! Well do let us know when the happy day arrives. And just think of all the wonderful early morning runs you'll shortly be able to put in, having been woken up at 5am by a newborn human alarm clock  :happy:



  • Red Beard has a daughter!!! 9lbs Ella Suzy 'Red Beard' delivered by Ceaser at 1049 pm Wednesday evening.  What an awesome day!

    She is a big beefy lass , my second child and first daughter!

    Thats my breeding done, my contribution to the continuance of the human race!



  • 👏 Ah well done big lad. You've got a little princess for the kingdom :happy:

    Now go get the snip



  • Congratulations RB; great news.



  • Thanks for the congrats lads.  Chiefs fans will be pleased to note both of my tribe were born at Waikato Hospital, in Chris Lathams least favourite city of Hamilton.Â



  • Congrats mate!



  • [quote name='Red Beard']
    She is a big beefy lass , my second child and first daughter!
    [/quote]

    MvJ will get her a Fatbusters log up and running immediately  :happy:

    Well done sir! Possibly some credit also due to Mrs Red Beard...



  • Good shit red beard  👏-I hope she has her mothers looks.



  • Well done Red Beard. Hopefully the TSF Lowlanders can respond and give you a nice win to celebrate. 😁


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