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.
Thursday, 23 August 2012
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.
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.
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.
"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.
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
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
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
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.
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
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
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!
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.
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.
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.
Weight Training In Springfield, MA
Wow. It's been a long time since I have posted in my blog. Good news is that I have been training, more so for my half marathon but I have been weight lifting as of when I can without draining my body and suffering on my half marathon training.
SO I have been living in Springfield, MA for about three weeks. First week was pretty hectic since I was attending a wedding and the following weeks I have been heavily involved in my marathon training. I have access to multi-gym but equipment is fairly limited as well as the space. Although I am glad that I have a gym and some equipment rather than none at all.
My workouts have changed a fair bit. I have been working out at least 2 or 3 times a week. I try and work two body parts which is easier said than done with the limitations of the equipment although I was able to improvise and manipulate the equipment.
SO I have been living in Springfield, MA for about three weeks. First week was pretty hectic since I was attending a wedding and the following weeks I have been heavily involved in my marathon training. I have access to multi-gym but equipment is fairly limited as well as the space. Although I am glad that I have a gym and some equipment rather than none at all.
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| Weider Multi-Gym - Used for chest, back, shoulder and abs (don't have the chain link to leg curl) |
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| Powerzone Lifting Bench - I use this to bench press, work my legs and biceps |
Wednesday, 20 June 2012
Supplements that I am taking
A list of supplements that I am taking to build muscle, lose fat and fuel my runs:
MUSCLE BUILDING
ON 100% Gold Whey - Fast acting whey protein with BCAA's
ON 100% Casein - Slow release night time protein with added BCAA's and Glutamine
Muscle Pharm Combat - Protein blend with both fast and slow release proteins (meal replacement or time release)
ON Glyco Maize - Fast and slow release carbs used in post workout shake to help spike insulin and aid in protein absorption
USP Labs Modern BCAA - Electrolyte and BCAA drink used during workouts with 10g of BCAA per serving. Help maintain muscle mass, helping when dieting and building muscle
PhD/ ON/ Reflex Creatine Monohydrate - Improves strength when dieting and provides extra energy to the muscles. Compliments running when explosive power is required on sprint bursts, extra energy in the gym when lifting weights which results in greater fat burning as more effort can be applied
FAT LOSS
Dymatize L-Carnitine (liquid) - Suppresses hunger and aids in fat burning. Also helps improve performance on running performance as fat storage use is optimised
RECOVERY
High 5 Recovery - High carb shake with whey protein isolate. Only 18g of protein but this is sufficient for an endurance athletes macro nutrients requirements. Higher carb intake than protein
Dymatize L-Glutamine -
Also mixing whey protein and glyco maize acts as a recovery supplement.
RUNNING
High 5 Recovery - as above in recovery section
High 5 4:1 - Electrolye based fluid used either during or after a workout session. Combination of carbs to and protein to fuel and recover
High 5 Xtreme - Stimulant based preworkout drink with carbs. Help provide the focus and energy required for a long run
Kinetica Joint Support - Blend of high dose glucosamine, choindroitin, MSM and anti inflammatory remedies to support joint health care. I am having a lot of problems with my knees so hoping that thisis halping and I cannot take Ibuprofen so any herbal anti inflammatory remedy is welcomed
HEALTH AND VITALITY
A-Z Multi Vitamins and Minerals
Ginkgo Biloba
Korean Ginseng (Panax)
Cod Liver Oil capsules 1000mg
Flaxseed Oil capsules
Ferrous Sulphate
Echinacea
All of this is complemented with a 5 day weight training programme with cardio, a three day marathon training programme and carb cycling diet which is pre-calculated with every gram of food measured to meet the macro nutrient requirements.
MUSCLE BUILDING
ON 100% Gold Whey - Fast acting whey protein with BCAA's
ON 100% Casein - Slow release night time protein with added BCAA's and Glutamine
Muscle Pharm Combat - Protein blend with both fast and slow release proteins (meal replacement or time release)
ON Glyco Maize - Fast and slow release carbs used in post workout shake to help spike insulin and aid in protein absorption
USP Labs Modern BCAA - Electrolyte and BCAA drink used during workouts with 10g of BCAA per serving. Help maintain muscle mass, helping when dieting and building muscle
PhD/ ON/ Reflex Creatine Monohydrate - Improves strength when dieting and provides extra energy to the muscles. Compliments running when explosive power is required on sprint bursts, extra energy in the gym when lifting weights which results in greater fat burning as more effort can be applied
FAT LOSS
Dymatize L-Carnitine (liquid) - Suppresses hunger and aids in fat burning. Also helps improve performance on running performance as fat storage use is optimised
RECOVERY
High 5 Recovery - High carb shake with whey protein isolate. Only 18g of protein but this is sufficient for an endurance athletes macro nutrients requirements. Higher carb intake than protein
Dymatize L-Glutamine -
Also mixing whey protein and glyco maize acts as a recovery supplement.
RUNNING
High 5 Recovery - as above in recovery section
High 5 4:1 - Electrolye based fluid used either during or after a workout session. Combination of carbs to and protein to fuel and recover
High 5 Xtreme - Stimulant based preworkout drink with carbs. Help provide the focus and energy required for a long run
Kinetica Joint Support - Blend of high dose glucosamine, choindroitin, MSM and anti inflammatory remedies to support joint health care. I am having a lot of problems with my knees so hoping that thisis halping and I cannot take Ibuprofen so any herbal anti inflammatory remedy is welcomed
HEALTH AND VITALITY
A-Z Multi Vitamins and Minerals
Ginkgo Biloba
Korean Ginseng (Panax)
Cod Liver Oil capsules 1000mg
Flaxseed Oil capsules
Ferrous Sulphate
Echinacea
All of this is complemented with a 5 day weight training programme with cardio, a three day marathon training programme and carb cycling diet which is pre-calculated with every gram of food measured to meet the macro nutrient requirements.
Diet Update
Trying something new today. Still low carbing but
going on a zigzag diet to fuel my runs, build muscle and burn burn. Diet
will be optimised to burn fat and give me energy for my runs so the
building muscle is low on the priority list for now.
So today, I am going to try and have a no carb day. This doesn't really mean zero carbs since the only source of carbs will be fibrous carbs from vegetables. High levels of protein and fats are essential as per normal on a low carb diet.
Plan for zigzag diet:
Monday - Low carb
Tuesday - Moderate carbs
Wednesday - No carbs
Thursday - Moderate carbs
Friday - Low carbs
Saturday - High carbs or carb loading phase to store glycogen for long runs
Sunday - High carbs to fuel long run/ Moderate to low on recovery runs
Running days on Tuesday, Thursday and Sunday
Rest on Saturday's only
Gym sessions - Monday to Friday
Cardio almost every session or when time permits. I either run outdoors or on treadmill for marathon training and often walk incline on treadmill, use the exercise bike and rowing machine at the gym.
So today, I am going to try and have a no carb day. This doesn't really mean zero carbs since the only source of carbs will be fibrous carbs from vegetables. High levels of protein and fats are essential as per normal on a low carb diet.
Plan for zigzag diet:
Monday - Low carb
Tuesday - Moderate carbs
Wednesday - No carbs
Thursday - Moderate carbs
Friday - Low carbs
Saturday - High carbs or carb loading phase to store glycogen for long runs
Sunday - High carbs to fuel long run/ Moderate to low on recovery runs
Running days on Tuesday, Thursday and Sunday
Rest on Saturday's only
Gym sessions - Monday to Friday
Cardio almost every session or when time permits. I either run outdoors or on treadmill for marathon training and often walk incline on treadmill, use the exercise bike and rowing machine at the gym.
Friday, 15 June 2012
Cardio and very low carbs today
FITNESS UPDATE:
9.15am and I am awake after a late night study session.
I pigged out on almost 200g of cereal so consumed in excess of 150g of additional carbs. So today is ZERO CARB DAY!!
At the moment I am getting ready for an empty stomach bike ride than off to the gym for a shoulder workout. Going to try and burn as much of my glycogen reserves as possible and promote as much fat burning as possible.
Before cardio: 3g BCAA, 5g L-Glutamine, Green Tea, 1L water for hydration
During cardio: BCAA with electrolytes
Before weight training:
I will consume a whey protein shake before my weight training, 1.5 scoop with water.
During weight training: BCAA with electrolytes
After weight training: 5g L-Glutamine, 5g Creatine, 1 scoop whey, 1 scoop Glyco-Maize
Than shower, ride home and eat lunch. Lunch is likely to be chicken breast,lettuce and olive salad with a protein shake (Muscle Pharm Combat).
-Only source of carbs I will consume today will be the Glyco-maize after my workout and the vegetables with all my meals.
9.15am and I am awake after a late night study session.
I pigged out on almost 200g of cereal so consumed in excess of 150g of additional carbs. So today is ZERO CARB DAY!!
At the moment I am getting ready for an empty stomach bike ride than off to the gym for a shoulder workout. Going to try and burn as much of my glycogen reserves as possible and promote as much fat burning as possible.
Before cardio: 3g BCAA, 5g L-Glutamine, Green Tea, 1L water for hydration
During cardio: BCAA with electrolytes
Before weight training:
I will consume a whey protein shake before my weight training, 1.5 scoop with water.
During weight training: BCAA with electrolytes
After weight training: 5g L-Glutamine, 5g Creatine, 1 scoop whey, 1 scoop Glyco-Maize
Than shower, ride home and eat lunch. Lunch is likely to be chicken breast,lettuce and olive salad with a protein shake (Muscle Pharm Combat).
-Only source of carbs I will consume today will be the Glyco-maize after my workout and the vegetables with all my meals.
Monday, 28 May 2012
Low Carb Diet - Update
Got the jitters yesterday after my 9.5mile run. Had very low sugar
levels and was slightly dehydrated. Obvious cure is to eat a banana and
re-stabilise blood sugar levels but I had already consumed my carb
macros in excess. So I made myself a salmon omelette with a side of iceberg lettuce salad instead.
I will measure my body fat hopefully today and assess whether I have lost any body fat. This should give me a good indication if my low carb diet is working or whether my body is resisting and maintaining body fat for survival. If there is no change in BF I will start carb cycling and maintain my 5 day split workout routine and continue with my marathon training plus the extra cardio on rest days.
The only way for me to achieve BF of 7% at this stage seems to be low carb caloric deficit. I maintain my energy levels by consuming 70g of fat (30% macro) per day, supplement L-Carnitine, Ginseng, Multi-Vitamins. Recovery supplements are whey protein with BCAA's, BCAA's and L-Glutamine. This matched with a strict diet and supplementation seems to keep me 'fighting fit'.
Let's see how it goes. I am looking a little leaner this week.
I will measure my body fat hopefully today and assess whether I have lost any body fat. This should give me a good indication if my low carb diet is working or whether my body is resisting and maintaining body fat for survival. If there is no change in BF I will start carb cycling and maintain my 5 day split workout routine and continue with my marathon training plus the extra cardio on rest days.
The only way for me to achieve BF of 7% at this stage seems to be low carb caloric deficit. I maintain my energy levels by consuming 70g of fat (30% macro) per day, supplement L-Carnitine, Ginseng, Multi-Vitamins. Recovery supplements are whey protein with BCAA's, BCAA's and L-Glutamine. This matched with a strict diet and supplementation seems to keep me 'fighting fit'.
Let's see how it goes. I am looking a little leaner this week.
Sunday, 13 May 2012
Cheat Meal 1: Turkey Bolognese
High carb cheat meal after my 9.33mile marathon training run. This is my first bolognese in almost a year when I gave up eating foods made from white processed flour.
Ingredients
Lean minced turkey
Wheat free speghettii
1 carrot
Half red pepper
2 bunch spring onions (green part only)
Organic passata
Tomato puree
Italian herbs
Worcester sauce
BBQ sauce
Pepper and Himlayan sea salt
(Cheese is optional)
This meal is gluten free, FODMAP compatible. High carb, low in fat and with protein.
High carbohydrate content required to replensish glcogern storage depleted from training run and to shock the body. Hopefully this meal will aid in recovery and increase my metabolism. I will be eating clean for the next 6 days and doing cardio. Really hoping my body fat goes down to single digits as it is measured at around 10% at the moment.
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