Saturday, 8 December 2012

LOW FODMAP/PALEO: EASY SPINACH RECIPE

Just cooked the best tasting spinach I have ever remember eating in less than 5 minutes. No pictures this time around, I ate it before I remembered.
*Low FODMAP and Paleo approved recipe

Ingredients:
100g Baby spinach (Washed and Ready)
Garlic infused olive oil
Small block of Organic Butter
Himalayan rock salt
Ground black pepper

1. Heat pan to hot
2. Drizzle garlic infused olive oil
3. Add small block of organic butter
4. Add spinach and stir until leaves have shrunk
5. Season with pinch of salt and pepper to taste and serve immediately

Notes:
1. Himalayan rock salt it strong in flavour so only use a pinch
2. Garlic infused olive oil and the butter adds to the flavour and fats required on Paleo diet. I can tolerate butter with no milk fats otherwise use Ghee or coconut oil (although it will add a coconut taste which I don't think goes to well with spinach).

Sunday, 18 November 2012

Muscle Building Breakfast


Healthy muscle building breakfast.

Smoked salmon in scrambled egg (1 whole egg, 4 egg whites) cooked in a teaspoon of coconut oil and seasoned lightly with pink salt and ground black pepper.
Gluten free oats with cinnamon, stevia sweetner, Cadbury's cocoa powder in light soy milk.

100ml OJ with 5g creatine.3g Amino and 10g L-Glutamine upon waking.550 calories, 41g protein, 36g carbs, 25g fats with 2.9g saturated

I weighed in at 60.4kg this morning, looked pretty ripped in the mirror so hoping to be 7% body fat by now. Some of the mass is likely to be water weight since I am still taking creatine monohydrate so there is a tendency to bloat and fill the muscles with water.

My macro nutrients is still 18% carbs, 41% proteins and 41% fats. On the weekend I indulge in a little extra carbs, possibly 500 calories more than normal.It helps me study and stop cravings plus it makes me very anabolic as all the muscles start to refuel with glycogen. Take it as one or days days or carbing up and getting out of mild ketosis.

Saturday, 17 November 2012

Recovery Day

Not feeling bad this morning, hoping for a good productive day.
Bouncing 110kg on my shoulders has left a mark or two, very very sore and bruised shoulders but the legs are good and recovery from the brutal workout.

Timed supplementation is definitely helping to repair the damage.

3g Aminos, 10g L-Glutamine, 5g Creatine with little orange juice
1 egg, 4 egg whites scrambled in coconut oil
50g gluten free oats with light soy milk and manuka honey (cinnamon and stevia to taste)

Than medication and vitmains and CLA

Friday, 16 November 2012

WAR - Power Body Building "Legs"

I've not been logging my daily workouts but I have been training like a beast.
Today was legs day and I went to war with the weights, no half reps, no light weights, just pure brutal no compromise lifting.

Here's what my power body building session went:
=Squats,5 reps all deep no half reps! - 2 set warm up sitting practically on the floor [40,50g] followed by working sets 60,70,90,80,100,110kg. All clean reps with no help from the spotter and plenty of grunt.
=Leg Press, deep full range of 10 reps 5 sets - 40,60,80,100,130kg
=Hamstring curls, 10 reps 3 sets - 40,50,60kg
=Quad curls, 5 sets 10 reps - 12plate,12plate,13plate,14plate,16plate(full stack over 100kg)
=Calf raises of leg press, 3 sets of 25 - 30,30,20kg
Abs
=Weighted knee raises with gravity boots - 5kg 15 reps than 7kg 15 reps
=Hanging wipers - 8.8.6 reps
=Weighted reverse crunches with ankle straps on the cables - 7kg 15 reps decline, 7kg 15 reps flat, 5kg 15 reps flat
=15kg ab crunch with gym ball, 3 sets of 15 reps

RECOVERY AND SUPPLEMENTS
My body went through war all this week so the recovery process is likely to be slow and painful but there are things that I can do to reduce DOMS and speed up recovery. Good nutrition is key which I have almost perfected already but more importantly effective supplementation especially when training incredibly hard 5 days a week.
Morning: 10g L-Glutamine, 4g Amino acids, breakfast - oats, eggs and whey protein
Pre-workout: 4g BCAA, 5g L-Glutamine with a whey protein shake
Post-workout: 4g Amino acids, 5g L-Glutamine with a whey protein shake
Bedtime: Casein protein, 10g L-Glutamine and 4g Amino acids#
I take more L-Glutamine due to my bowel disease (colitis), Rea search suggests that it helps to repair and keep digestive system healthy.

Sunday, 11 November 2012

My legs workout

Super busy with university so I have been neglecting my blog. However I do post up on my Facebook page, Daily Mile (when I remember) and very often on Twitter. So feel free to follow me on Twitter for updates or add me as a friend on Daily Mile.

I will have more time once university is all said and done, so for the next few months I need to focus on studying and than I'm free to live life joyfully. Easier said than done since I have a memory of a goldfish and terrible attention span to sit and study or even get going. (Very frustrating)

Here's what my current legs workout regime looks like:

- Barbell squats (I go deep all the time. Warm up with light weights on higher reps than do max 5 reps or less on heavier weights, power lifting style)
- Stiff leg dead lifts (Start on 70kg than increments of 10kg. I maxed out at 120kg for 4 reps)
- Leg press (Deep! Start on 80kg than 120, 160kg)
- Hamstring curls (3 sets, 30,40,50kg)
- Quad curls (3 sets, heavy, heavier than the whole stack!)
- Calf's on leg press (15kg each side for 2 sets than 10kg each side, I try 25 reps or failure)
- Hip abductors superset (3 sets)

If time permits I stretch out on some pretty funky stretching machines and use a foam roller. This is by far the best routine for legs that I have had. The barbell squats and dead lifts are a definite mass gainer.

Wednesday, 17 October 2012

Formulation of my diet

A friend recently asked me about how I was formulating my diet. Three days ago I started a new diet that has all the restrictions from Low FODMAP and SCD in order to help my body get into remission from ulcerative colitis.

Here is my response which I feel might be relevant to share:
I had to change my entire lifestyle when I got UC so a lot of what I know is through research, trial and error (experimenting), nutritional advice from the Hospital and more research. My diet is following the combined restrictions of 'Low FODMAP' and 'SCD'. Heck the diet also coincides with the 'Paleo' diet and has some correlation with 'Low carb' and 'Keto diet'.
At the end of the day my body has certain requirements in order to build new lean muscle and to continue to burn body fat yet keeping the disease at bay and staying healthy and energetic. However the disease means I have many restrictions which I must consider and develop my meals around in order to get the nutrition I require. I still consume my required 2200 calories per day and hit the gym 5 days a week with the weekend for cardio (that is the plan but I have to wake up at 5.30am to be able to accomplish that).

Like all diet plans the key thing is to know how much you need to eat to maintain your 'weight' and than take into consideration your level of activity. The science is the same ENERGY IN and ENERGY OUT. Eat more than your body requires and gain 'weight' and eat less or do more exercise to lose it. Lazy people go on diets, they eat less and they lose 'weight' in the form of water and potentially muscle mass. THEY ARE STILL FAT BUT WITH LESS WEIGHT!!

To effectively lose 'weight' the goal should be to 'LOSE FAT'. Burn away the body fat to lose the overall weight and increase lean muscle mass to increase metabolism. That requires healthy controlled eating and EXERCISE. Use exercise to burn the fat and food to help fuel the body.

There is much I can say but I feel I am typing to much. Would be good to see you. Heard to were coming down this weekend with Xavier.

Thursday, 23 August 2012

Blood Work Info

Some info about blood work. Doctors will not normally tell you what they see in the blood work even if there are a few things that may be low/high, so I like to take the imitative and read my results myself. However my doctor is pretty awesome and spends time explaining things to me and is always happy to dig a little deeper and help me out however he can.

Vitamin D: Above 50 is good
Ferritin: 15-150
Iron: 35-180
TIBC (Total Iron Binding Capacity): 280-380
Hemoglobin: 11.5-16.0
Hematocrit: 34.5-47.0

What you might find on your blood test slip:
Serum ferritin (42R4) - Iron levels
Erythrocyte sedimentation rate - Cancer and inflammation marker
Serum electrolytes (44I) - Sodium, potassium, cloride, bicarb, creatinine
Serum creatinine (44J3) - Kidney function??
Liver function - Iron and others
Plasma C reactive protein (44CC) - Inflammation marker for cancer

Disclaimer: Please note that I have found this information over the internet and through my GP so the content may or may not be accurate. Please ask your GP for more info.

Tuesday, 21 August 2012

Chest Workout - Personal Best's Matched

Chest session today started off a little rough. Partner turned up late and was struggling all day, even with light weights. That really effected his moral so I spent most of the session trying to motivate him plus a fair bit of verbal abuse aimed with good intentions (later paid off, young ones these days).

Anyhow had time to warm up and was motivated by Rocky movies. I started doing my normal routine which is:
- 50 wide grip push ups (no rest)
- Than push ups towards each hand. Normal push than lean to left for push than center than lean to right for a push up.
- Next was tapers. Get as low as possible and lean left than right with opposite elbow straight.
- One handed dynamic push up to end
If you thought normal push ups were hard, these just take it to a whole new level. Really pleased that I have the strength to be able to even attempt some of these.
Workings sets for the chest workout:
1) Barbell bench press - 40kg (10 reps), 8 reps of 50kg 60kg 80kg. 80kg is my PB I struggled.
2) Incline bench press - 8 reps of 40kg 50kg 60kg. Struggling due to elbow tendonitis
3) Dumbbell bench press - 8 reps of 17.5kg 20kg 24kg 26kg than dropped the 28kg on rep 4. Lacking stability due to elbow.
4) Incline dumbbell bench press - 8 reps 17.5kg 20kg 22kg
5) Chest flys - 8 reps of 12.5kg 15kg 18kg. New PB with 18kg
6) Incline iso chest press - 12 reps of 30kg than 40kg to failure with negatives
7) Iso chest flys - 10 reps 2 sets to failure
8) Wide push ups with feet elevated to failure than 5 reps when in failure until I couldn't get myself of the floor

New personal best once again even with the elbow issues. I am taking care of my elbow guys, I do wish to return to rock climbing and I will have to lift heavier so I cannot afford to ignore the tendonitis.

Friday, 17 August 2012

Epic Legs Workout - Personal bests beaten

I haven't trained my legs properly in almost two months. The last time I trained my legs was in New York City but I didn't have a spotter to be able to squat heavy.
Today's training was absolutely epic. My new diet with increased carbohydrates is giving me plenty of energy. I feel as though I am making quick gains and the results are starting to show. (Note that I am still on creatine monohydrate)

Here's how my Legs Workout went:
Leg press - 50kg, 3 variations of 10 reps for a warm up.
Barbell squats - 60kg box squats 10 reps for warm up. Followed by 8 reps of 80kg,100kg,120kg and than 6 reps of 140kg to beat my personal best.
Smith machine squats with legs forward to activate the quadriceps - 8 reps of 70kg,100kg, 110kg. I believe that might be the heaviest I have lifted for this variation of squats.
Deadlifts - 60kg 10 reps, 100kg 8 reps, 120kg 3.5 reps matching my personal best.
Hamstring press - 3 sets 8 reps, 70-100kg range with 1 set of negatives - Personal best
Quad curls -  8 reps, 84kg - 110kg range - Personal best matched
Calf raises - 54kg 15 reps than 80kg to failure (I managed 12 reps)
Hip abductors and flexures - 4 sets of 20 with 30 second rest, 30kg for outer muscles and 35kg for inner

Abs Workout
15 rep wipers
30 reps leg raises on roman chair
50 rep bicycles


 This was not a pleasant experience!

15 minutes cardio on the stationary bike, keeping my rpm above 80.



My weight lifting routine and how I recover?

Every now and than I would tweet or leave a comment on my Facebook page that goes like this:
 "OMG Everything hurts.Feels like I got trampled on by an elephant.Now my legs need to feel like that so will be in the gym this afternoon #RTK"

As of late this has caused some concerns amongst friends and family who are not aware of my strict training and nutritional regiment, so I thought I'd cover the subject of my training routine and what I do to recover. Injuries are not fun so it is important to train safe, prevent injury and promote recovery. My training and recovery also includes running but this post will be more specific to weight lifting.
I will type up a similar blog post about my running training and recovery on my "Running With Team Kina" blog. - http://spikertk.blogspot.co.uk/

My current weight lifting routines looks like this. A 5 day split with the weekends off. I have included my running days in the list but will not cover half marathon training info on this post.

Monday - Chest
Tuesday - Back and 'Half Marathon Training'
Wednesday - Arms and Abs
Thursday -Shoulders and 'Half Marathon Training'
Friday - Legs and Abs (Includes lower back)
Saturday - REST (Might play badminton at work since I run a club)
Sunday - Half Marathon Training (Long runs as per training schedule)


Why a five day split, why not a three day split or even a banana split?
OK firstly banana split is a dessert and nothing to do with training. The banana is a good simple carb but the rest of the split is just sugary goodness that your body will love to store as fat.

I used to train 3 to 4 days a week when I first started lifting. My session would consist of working two body parts per session such as 'chest and triceps' or 'back and biceps'. I also tweaked my training and did 'chest and biceps' and 'back and triceps'.
Since I like to train my muscles to absolute failure, I found that training two body parts per session was fairly time consuming and also more difficult for my body to recovery. I would feel sore for 2/3 days which obviously hindered my next training session, even if I did take a day off on the next day.

Once I moved onto a 5 days split and worked individual muscle groups, I found that I was training more efficiently. I spent less time in the gym and also got the best out of my workouts. I trained to absolute failure and the muscle soreness did not effect my next training session the following day as I would train a different muscle group. I saw better gains and much improved muscular definition.

Note: This works for me but it may not work for you. I make time to go to the gym 5 days a week. I have to wake up at 6am in order to have time to train on days when I am at university.

When to slow down?
Simple. When there is pain or discomfort you  slow down. I currently have problems with my left elbow and still have problems with my wrist and shoulders. I suffer from a joint disorder known as hyper-mobility syndrome, just think of it as floppy joints. So this means I am fairly flexible but there is weakness in the joints and a lot of instability.
When training shoulders I ALWAYS have a spotter, even when lifting light. If my joints click excessively, I stop and find an alternative exercise. If free weights cause the problem, I move onto cables. If cables cause problems I go home and use resistance bands. So at anytime I have pain or discomfort I STOP and find an alternative exercise. This means absolutely no skull crushers as it destroys my elbow and always using a spotter on heavy lifts who can spot the weight and also support my elbows.

Recovery. How do I recover or aid recovery?
I like to split recovery into three parts: nutrition, stretching and rest.

My recovery for weight lifting is similar to my recovery for running with one exception. Running recovery almost always requires 'RICE' - REST.ICE.COMPRESSION.ELEVATION. I have never had to implement RICE after lifting weights unless an injury has occurred.

Recovery Stage One - Nutrition
Immediately after my workout I consume whey protein and a simple carbohydrate. Protein is a food supplement used to aid in repairing muscular damaged which is caused by resistance training. The whole point of lifting weights is to cause muscular damaged, 'micro trauma' that taer the muscle fibers. The growth of the muscles happen when you rest,so protein aids in recovery as it repairs the micro trauma.

My recovery protein shake consist of:
1 scoop (39g) Optimum Nutrition Platinum Hydro Whey
1 scoop (40g) Optimum Nutrition Glyco-Maize
5g Glutamine
12oz water

It is important to have a simple carbohydrate with whey protein after a workout as it will help with protein synthesis and also balance your blood sugar levels. Both carbs and proteins are required for optimum recovery. In addition, I take a level scoop of L-Glutamine or Glutamine powder which has shown to reduce muscle soreness in some subjects. It also has research and backing to support bowel health which is a plus for me since I have ulcerative colitis (a bowel disease).

All your meals should contain a complex carbohydrate and a lean protein.

Recovery Stage Two - Stretching
Stretching should not be done prior to a workout but after a workout. Stretching helps release muscular tension and also breaks down scar tissue in the fibers which will aid in recovery. Research also shows that stretching improves strength.
When I feel too sore to go to the gym, I practice yoga or go for a swim. I find that the water helps me with muscle soreness. Alternatively a hot bath or a sauna session the next day seems to help. It's not such a good idea to jump into a hot bath or sauna straight after a lifting session as the muscles will start to relax and susceptible to injury. A cold shower or bath after intense exercise is ideal or rubbing sore muscles with ice also helps greatly. Remember RICE sore muscles.

Recovery Stage Three - Rest
This means no physically demanding exercises or activities the entire day. Light stretching or relaxing yoga is fine or going for a walk but refrain from heavy lifting and over exertion. The rest days is when the muscles will grow as they repair. Eat well and stay hydrated. Remember to have a complex carb and a lean protein with each meal.

Tuesday, 14 August 2012

Willpower and Dieting

Willpower and Dieting

Saying "I don't eat" rather than "I can't eat" makes you more likely to resist the temptation of the food in question. "I don't" gives you ownership of the idea, where as "I can't" suggests that something is beyond your control.

In my case there are many things which "I can't" eat but there are many more that "I don't" eat.

For example:
"I don't eat white rice" but I can
"I can't eat bread" because I actually can't tolerate much wheat
"I don't and can't eat ice cream" both in my case because I am lactose intolerant and I do not wish to eat ice cream

"I don't" and "I can't" are strong physiological words. Try it.

Changing my macros

I have been following my macro nutrients of 40% protein, 45% carbohydrates and 15% fat ratios for a few days. I noticed that I am consuming excessive amounts of healthy fats on almost every day as I am used to mixing flaxseed oils and seeds with my meals and protein shakes.
I have been on low carb diet for a long time with very high protein levels, so have become accustomed to mixing healthy fats in all of my meals and drinking protein shakes in between meals. Now that my carb ratios are the highest of my macro nutrients, I am finding it difficult to balance my meals without measuring all of my food on a scale and making notes.

Anyhow, I did a little more research and once again changed my macro nutrients. I know.... you might be thinking that I should try and stick to it but it's only a small change.

New macro nutrients will follow the baseline ratio of:
30% Proteins - significantly lower than any of my previous diets but still enough to build muscle
50% Carbohydrates - Highest ratio so far but this should fuel me on the gym and whilst running
20% Fats - Good healthy ratio that I am accustomed to

My BMR calories with a 20% deficit calculates to = 2115 calories per day
Protein = 158g
Carbs = 264g
Fats = 47g

Six meals a day so the split per meal looks like this:
Protein = 26.3g
Carbs = 52.8g
Fats = 11.7g

Sunday, 12 August 2012

New macros and supplements for improved gains?

During my vacation to the USA, I have not been able to manage my diet strictly and often struggled with getting good quality foods. Apart from getting a little weaker my physique has not suffered and the increased intake of simple carbs for my marathon training did not seem to effect my body fat percentage. Well at least not from visual inspection.

A review of my goals:
Run a half marathon - I will still have to train and continue running. Carbs in my diet is essential to fuel my runs which should also compliment my weight training in terms of building mass. I am a little concerned about gaining body fat but I will have to see how much carbs I can tolerate.
Increase muscle mass and stay lean - Should be simple enough. 20% caloric deficit from BMR, just as long my training is consistent. Building and maintaining muscle through lifting heavy and smart supplementation.

Macros
40% protein
45% carbohydrates
15% fats

New Supplements
Optimum Nutrition BCAA capsules before workout
Optimum Nutrition Amino acids and electrolyte during workout
Optimum Nutrition Platinum Hydro Whey with Glyco-maize, Creatine Monohydrate and L-Glutamine

Back Workout @ Muscle Mania

Back from my workout and I guess it went as well as it could on my own without assistance.


I was feeling weaker than normal but that is expected since I haven't worked my back muscle properly since I was in America the past 6 weeks.
Warm Up - 15 chin ups, 10 straight arm pull ups
Lat pull downs to chest - 3 sets,8-10 reps (8,10,12 plates)
Lat pull downs facing backwards to chest - 3 sets, 8 reps (6,8,10 plates)
Bent over rows with barbell (two grips)- 3 sets, 8-10 reps (20kg,40kg,50kg)
Dumbbell rows - 4 sets, 8-10 reps (20kg,26kg,28kg,30kg)
Close grips barbell pull ups to chin - 10reps 12.5kg and 15kg than went on cables for 30kg and 35kg
T-bar rows - 3 sets, 8-10reps (15kg,30kg,40kg)

Triceps - cable pull downs and dips
Abs - 10 reps wipers than 20 reps hanging knee lifts

Gym Time

Managed to wake up around 8am today. First early morning since I came back from America. Hopefully my body has adjusted from the 3 different time zones now. All week I have been busy with DIY, so I have not been manging my time well and been terrible with multitasking. Since I am up early I am going to try and make the most of my day and hit the gym first than come back and finish of the rendering job.

Supplements and nutrition intake this morning:
1g BCAA Optimum Nutrition (2 capsules) - Upon waking with water
1.2g L-Carnitine - 30minutes after

Protein shake breakfast consisting of:
2 scoops (60.8g) Optimum Nutrition 100% Whey protein - Chocolate
100g Banana
30g Organic oats
Pinches of cinnamon powder
8oz Organic light soy
8oz Water

I went half and half with the water and milk in order for it to both taste good and not slow down the uptake of the protein so much. I could have added a teaspoon of Manuka honey but I forgot. The simple sugars are required in the morning to balance blood glucose levels.

Saturday, 11 August 2012

What's going on?

Well I am back from America. Got back a week ago and started drowning myself in work, DIY to be precise. Only went to the gym once this week and worked chest.

Since I wasn't able to make it to the start line of my half marathon in America, I feel as though I want to maintain my running fitness and run a half marathon before October 2012. I have also been researching on macro nutrients for muscle growth and fat loss. It seems like a ratio of 40% protein, 45% carbohydrates and 15% fats worked for many top fitness models. Low carbing makes me feel tired and effects my running so this approach should give my body the fuel it needs. I am still aiming for the lean "ripped" fitness model physique so keeping the body fat down is vital. I guess I will find out in a few weeks if my new macros is working, hopefully it will spike muscle growth due to the increased uptake of carbs fueling my workouts.

I will post a few pictures up soon. Most of my daily updates are now on Twitter, since I now own a smartphone. I will try and keep up with this blog as it seems to have helped others and I am all about sharing experiences.

Breakfast
60g Oragnaic oats with a little water and Alpro Soya - teaspoon linseed and coconut powder added and a little cinnamon
30g whey protein with water and 1 teaspoon of Manuka honey

Sunday, 22 July 2012

The Pain That Leads To Growth

Good Morning New York City

Day four in NYC, my legs are sore as hell! Went a bit crazy in the gym yesterday and also used a new machine for hip flexure's and abductors. Feels like someone forced my legs apart and split my balls in half.
The pain is the success as it leads to growth. Pain is from the micro trauma and tears of the muscle tissue which I caused in order to lead to growth as it rebuilds.

Going to the gym within the hour for shoulder workout. Will include abs and cardio as well. Need to walk on treadmill and loosen my legs up or steady jog.

Good outlook on my nutrition. Going to eat more carbs than normal today since I have some food that I bought that I need to eat before I leave for LA (need my suitcase to be lighter!)

Breakfast
Whole grain oats 96g with a little water and 180ml Soy Milk
45g ON Whey protein with water
120g Banana

Supplements
Multi Vitamin
Ferrous sulphate (deficiency due to colitis)
Kinetica joint support
Ginkgo biloba
Panax ginseng
1400mg Cod liver oil

Also just let you know that I have treated my legs with a stick roller/massager that I use pre and post run. It is a form of myofascial massage.

Saturday, 21 July 2012

I am back in a gym!!

I joined a local gym here in New York City yesterday (Bally's Fitness Centre). I paid $25 which seemed like a lot since I am only here for another four nights but they didn't ask any questions and gave me immediate access to all their facilities. They didn't offer me the 7 day guest pass.

Anyhow, back in a proper gym after four weeks so what did I get up to? Legs, abs and cardio!

Legs Workout
+ Warm up - Leg Press, 4 sets than 2 sets single leg, maximum 180lbs
+ Smith machine squats - 5 or 6 sets, I went HEAVY!! 340lbs with bruises on my shoulder. People were staring. Oh guess what new PB!! 154kg.
+ Hamstring curls - 4 sets, 130lbs, 6 to 10 reps. This felt good, I finally felt strong with this exercise.
+ Quad curls - I went HEAVY! Lifting beyond 100kgs up to 260lbs. 5 or 6 sets with 6 to 10 reps
+ Standing hip abductors and flexures - New machine for me to try. 3 sets with 15 - 8 reps. Lifting as heavy as the machine allows than maxing the weights for the last set. Repetition is better with this exercise but I went with low reps this time as I want to encourage muscle growth.
+Calf raises - 3 sets8 to 10 reps, around 50kg max

Abs Workout
+ Window wipers - 2 sets 8-10 reps = people staring, this really hit the spot!
+ Hanging Knee Raises - 2 sets 10 reps. I should do more but it's been a while.
+ Decline crunches - slow and intense, 8 reps 3 sets
+ Obliques, side crunches - 20 rep with no weight than 15 rep with 35lbs plate

I'M BACK!

Wednesday, 18 July 2012

My take on life

I wake up every morning and the first thought that goes through my head is "How can I improve myself today". Each day is a new day and I try to find new ways to challenge my body and mind for positive changes and/or improvements.

Making compromises with regards to my health means I am going backwards. My body notices negative changes. Negative changes effect my mind and my body and that feeling is not good. The more I compromise with my health the greater the negative effects, the greater the risk of falling out of remission. I want to remain healthy and pain free for as long as I can so falling out of remission means causing more damage to my colon. This means the disease spreads faster and it's pretty much inevitable what happens from there onwards. If this is not so obvious the risks are as follows:
- Greater risk of colon cancer
- Greater the chance of requiring surgery to remove parts of the bowel
- Internal bleedin
- And the continual pain, discomfort,lack of appetite, loss of weight etc
Although this may not be my future, it is for many people with bowel disease and I fall under that category.


It's not fun being ill so why should I make exceptions and compromise when it comes to my health and well-being. For the sake of society for the sake of being sociable? Is it worth it? Is the compromises that I make due to pressures of society worth it?......

Not every will understand, not everyone needs to understand. It's my life after all, it's my future.
I like to smile and stay as positive as possible so that's what I will continue to do.

Tuesday, 17 July 2012

Transformation Picture - 17th July

Picture of what my abs look like at the moment. Still fairly cut although it is likely that I may have lost some muscle mass due to the lack of training.
I am back on my high protein diet since I will not be running much and getting healthy quality food is pretty difficult at the moment.

I'm not weight training as much so my calorie intake is lower and I will maintain a caloric deficit of either 10 or 20% of my BMR. This might suck a little and I will have to depend on whey protein since I have limited access to a kitchen or healthy food.