Fatbusting: DK fatlog
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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 />
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[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 />
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[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 />
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[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 />
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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] -
Ha ha you've got to take your exercise where you can get! Congrats on the new addition to the family!!<br />
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Goes to show that intensity and volume (of reps/sets) will kick yo ass even without massive weight. Bet that 30kg felt an awful lot heavier by the end of the workout. -
Good work out today. More focus on KB's and core exercises. Discussed plan with PT going forward and identified area's to improve. Since my shoulder was injured, I haven't been doing much in the way of 'pull' exercises, so that will be part of my focus, as well as increasing strength. Looking forward to see the new programme. Kick off on Tuesday.<br />
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Also discussed the sportvasten (still maintaining my weight loss, in fact dropped another kg) and we are planning a mini-sportvasten for the beginning of May, which is completed in 3 days. Exercise changes from 30 minutes to 90 minutes, so will be a big challenge! -
[quote name='Paekakboyz' timestamp='1334697937' post='281331']<br />
Ha ha you've got to take your exercise where you can get! Congrats on the new addition to the family!!<br />
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Goes to show that intensity and volume (of reps/sets) will kick yo ass even without massive weight. Bet that 30kg felt an awful lot heavier by the end of the workout.<br />
[/quote]<br />
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The tabata protocol really kicks your arse and at the end of some of these exercises, just lifting my arms feels like I'm pushing hundreds of kilo's! -
I got a taste of your workouts the other day, having to do four tabata exercises in a row. 16mins of utter hell! Nothing else quite like it, even tabata air squats turn your legs to jelly if you attack them (Boy at the gym got 23 the other day DURING the workout with four exercises in them....)
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Second week of the new routine, unfortunately has coincided with a crazy few weeks at work and a painful left calf muscle from too many shoulder rides for Miss dK1.<br />
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Things I have learnt - shoulders are weak = chest is weak. Building the strength slowly in my shoulders, will see how the improvements are over the next 4 week schedule.<br />
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Exercises - all 3 x 10<br />
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BB Bench Press<br />
BB Shoulder Press<br />
Captains Chair<br />
Deadlifts<br />
BB Squat Thrusters<br />
Cable Pec thingy me jingy<br />
Cable Reverse Pec thingy me jingy -
OK I have had to make a big decision. After speaking with my physio, there appears to be no cure short of surgery for my shoulder. So I have decided to retire from Cricket after a great 12 years playing here in NL. I won't have the surgery as I can manage the pain and even with surgery there is no 100% certainty the shoulder will be back to full functionality.<br />
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Workouts continue as normal, 1 PT session per week and 1 or 2 cardio sessions per week. -
[quote name='dK' timestamp='1337761815' post='287441']<br />
OK I have had to make a big decision. After speaking with my physio, there appears to be no cure short of surgery for my shoulder. So I have decided to retire from Cricket after a great 12 years playing here in NL. I won't have the surgery as I can manage the pain and even with surgery there is no 100% certainty the shoulder will be back to full functionality.<br />
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Workouts continue as normal, 1 PT session per week and 1 or 2 cardio sessions per week.<br />
[/quote]<br />
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If I remember right, you are about the same age as me so that's still a good run. Are you a bowler, if so could you keep playing as a batter or is the fielding an issue too? -
[quote name='Kirwan' timestamp='1338248722' post='288137']<br />
If I remember right, you are about the same age as me so that's still a good run. Are you a bowler, if so could you keep playing as a batter or is the fielding an issue too?<br />
[/quote]<br />
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45 last birthday. I was an all-rounder, sneaking in a 20/20 tomorrow just to 'really' check if the physio was right. Bowling is not such a problem as the rotation is a single movement. Problem is when fielding and having to throw the ball in. I'll find out how the batting is tomorrow -
[quote name='dK' timestamp='1338275062' post='288164']<br />
45 last birthday. I was an all-rounder, sneaking in a 20/20 tomorrow just to 'really' check if the physio was right. Bowling is not such a problem as the rotation is a single movement. Problem is when fielding and having to throw the ball in. I'll find out how the batting is tomorrow<br />
[/quote]<br />
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I'm not happy that I just added six years to my age. Are you allowed to sit out fielding, or always be in the slips? (In problem solving mode at work, can you tell?) -
I have been alternating between tabata series, tabata KB sessions and Drop set sessions over the last few weeks. Weight is stable at 96-97kg, but has crept up a little during the stress end of year, with too many late nights + no regular meal times = snack time. One consistent exercise is 1000m row as a warm up to my sessions. Best time for the 1000m is 3.32, average of 1.46. Want to get this down to an average of 1.45. <br />
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I am too scared to try a 2000m as the 1000m are killing me <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />