Eric Bugenhagen. Guys mindset is ridiculous.
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Cheers - will definitely check them out.
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Day 41 - 15/02/2021
Week 6 completed.
Weight - 90.80kg (+0.2kg from last week) (-3.30kg from 04/01/2021)
Waist - 37 inch (-0.5 inch from last week) (-5.0 inch from 04/01/2021)
0.2kg heavier but half an inch of the waist from last week! V day has not been kind! Only means one thingā¦ the cardio begins. Interested to hear what peopleās thoughts are in terms of how much and type of cardio. Was considering incorporating a couple of non-lifting days as cardio days. HIT was all the range when I was lifting previously but I am considering to steady state, running around 5km each run. Imagine that would take 30mins+, especially at the start. My brothers a decent cyclist so was looking at the Zwift set up as it would mean we could race/cycle together, despite being on the other side of the world. Didnāt realise I needed to re-mortgage in order to buy all the stuff requiredā¦ have proper bikes always been this expensiveā¦ tempted to get back on my old BMX! I think cycling would be more sustainable than running, just the initial cost is holding me back. Out of interest, anyone used the Zwift app and if so, decent?
Walk - 3.7km
Breakfast (9:00am) - Coffee
Lunch (12:30pm) - My muscle chef - Asian stir fry
Snack (4:00pm) - Protein Bar
Dinner (8:00pm) - Barramundi, roasted sweet potato, broccolini and greek yoghurt w/ dill
Snack (9:00pm) - Protein bar
Gym -
T Row - 4 X 10 - 50kg
Incline Bench - 3 x 5 - 80kg
1 x 6 - 70kg
1 x 8 - 60kg
1 x 8 - 50kg (pause set)
Leg Press - 4 x 10 - 160kg
Chest press (machine) - 4 x 10 - 60kg
Lat pulldown (machine) 4 x 10 - 80kg
Lateral raises - 1 x 10 - 12kg
3 x 10 - 10kg
Went during lunchbreak, didnāt get everything I wanted done. Make up for it next session.
In other news, myprotein had a 45% sale so I went a little overboard. Looking forward to trying my suger free butterscotch syrup on my protein pancakes whilst drinking my protein hot chocolate
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Great progress on the fat loss mate.
Lol
I much prefer HIIT. LISS takes waaaaay too long for me because I find it quite boring - I can tolerate it for 10-15 minutes but after that itās just too much, which defeats the point because you sort of have to do it for longer due to the low intensity.
If you are logistically and skill-wise able to do so, I would highly recommend swimming - my favourite cardio by far! Try a few suitable workouts from online and just rotate through them. Or join a class (which Iād recommend). Watch your joints though - shoulder problems are common. (Similarly if you are running/jogging for cardio, especially longer distances, watch your joints. Some people never have problems, others have issues really quickly.)
Canāt say anything about cycling because I donāt know much about it, but itās a great option, similar benefits to swimming.
If youāre looking to run, here are some plans by Coach Thibaudeau which I have used bits from and enjoyed.
These are all just my own personal experiences and thoughts so obviously your own mileage may vary.
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Thanks mate and thanks for the info!
I know what you mean, LISS is boring and long, at least HIIT makes cardio relatively interesting. However, I just attempted a 5km run and had to stop a few times. Quite embarrassing that I canāt run a 5km without stoppingā¦ considering making that a short-term goal to keep me motivated. Never thought about swimming, although the comment about shoulders makes me think twice. Left shoulder has shown some wear and tear so donāt want to expedite that. Will 100% be looking at some HIIT though, the IBUR from that link you sent looks interesting but as you suggest, may look to rotate a few of those to keep things fresh.
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Day 42 - 16/02/2021
Walk - 4km
Breakfast (9:00am) - Coffee
Lunch (1:30pm) - Half chicken, spinach, hot sauce in natural wrap
Pre-run (5:00pm) - Zero calories energy drink
Dinner (8:00pm) - My Muscle Chef - Smokey brisket and sweet potato mash
First cardio session, and it was disgustingā¦
As mentioned above, pretty disappointing I canāt run a 5k without stopping, although I am not sure what I was really expecting given the shape I let myself get in. Something to improve over the next few months.
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Wow thereās worse places you could do your cardio haha, sure beats running around rainy English streets. Even if you didnāt run it all, 30 mins isnāt a bad starting point.
I really like cycling for cardio and Iād love to get an indoor set up but theyāre so expensive! Whatās wrong with cycling outdoors where you are? Unless you meant to use zwift outdoors (Iāve not used it and only heard of people using it inside so not sure what it can do).
Iāve just been walking lots recently and Iāve been surprised by the effect that has had. Main issue is that it takes ages but Iāve been enjoying doing it while listening to podcasts and itās a lot easier than running. The way I see it if you burn 300 cals walking for an hour or running for 10 mins itās still 300 cals.
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Yeh, canāt complain about the view. Itās just the running part I do not enjoy!
No issues with cycling outdoors. One of the reasons I want to get into cycling is I think it would be great for me and the Mrs to cycle to some amazing places on the coast of New South Wales. The Zwift was an idea so I could do it with my brother. Plus, I am quite a competitive person so I think the ability to join races would help push me that bit further. As you say though, it is not cheap!
Yeh completely agree with the walking. Obviously the change in my diet has had a massive impact but I think walking almost each day has been imperative as well.
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Day 43 - 17/02/2021
Breakfast (10:00am) - Coffee, wholemeal wrap with scrambled egg, turkey bacon, onion and guac
Snack (12:30pm) - Protein Bar
Snack (3:00pm) - Handful of beef jerky
Dinner (8:00pm) - Grillād chicken burger - Grilled chicken breast with cheese, jalapeƱos, roasted peppers, cos lettuce, Spanish onion, sour cream & chilli relish
Snack (9:00pm) - Protein bar
Gym -
DB Press, Flat - 4 X 10 - 24kg
Barbell row - 4 x 10 - 60kg
Squat - 1 x 5 - 100kg
3 x 5 - 110kg
Flies (machine) - 4 x 10 - 40kg
Was working from home so went to a gym closer to me. Didnāt realise it shut at 7:30pm so had to leave a lot earlier than I wanted. Very frustrating. Going to have to be a big ol sesh on Friday.
On another noteā¦ just found out I passed the third and final level of the CFA exam. I am absolutely buzzingggg!!! Very tempted to reward myself with something a bit dirty but trying to stay strong!
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Update: Mrs is taking me out for a celebratory dinner. I chose this place;
Have a feeling Iāll be at a surplus today!
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Day 44 - 18/02/2021
Walk - 3.7km
Breakfast (9:00am) - Coffee, wrap with spinach, mushroom and egg
Lunch (12:30pm) - Natural wrap, chicken with spinach and hot sauce,
Snack (2:00pm) - Protein bar
Dinner (8:00pm) - Pork belly, brisket, beef short rib, brisket beans and salsaā¦ it was fantastic.
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Day 45 - 19/02/2021
Walk - 3.7km
Breakfast (9:00am) - Coffee
Snack (11:00am) - Protein Bar
Lunch (12:30pm) - Yum Cha - Chinese broccoli, pork bun, dim sim, salt and pepper squid, duck,
Dinner (8:00pm) - Scrambled egg (1 full, 4 white)
Gym -
Sumo deadlift - 1 x 5 - 100kg
1 x 4 - 110kg
2 x 3 - 120kg
BP, Flat - 4 X 5 - 90kg
Chest Press (Machine) - 4 x 10 - 60kg
Low Row (Machine) - 4 x 10 - 60kg
Lat pushdown (cables) - 4 x 10 - 20kg
Lateral Raises - 4 x 10 - 10kg
Cable flies - 3 x 10 - 20kg
Boss took me out for celebratory lunch. This week has been a bit of a write off fat loss wise!
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Day 46 - 20/02/2021
Breakfast (11:00am) - Coffee, Pea Wrap - scrambled egg and turkey bacon
Lunch (1:00pm) - Popcorn, protein bar, banana
Dinner (7:30pm) - Chicken, low carb pita bread and coleslaw
Snack (8:30pm) - Protein bar
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Day 47 - 21/02/2021
Breakfast (11:00am) - Coffee, french toast (3 pieces, soaked in egg white, cinnamon, sugar sub. and vanilla extract) topped with yopro yoghurt and strawberries
Lunch (2:00pm) - Protein bar, apple
Dinner (7:30pm) - Chicken, cauliflower rice, guac
Snack (8:30pm) - Protein bar
Cardio - 3 x 400m sprints. 120s Rest Intervals (RI)
@tinkertailortanker - started the 400m sprint schedule. Got punished for assuming I was in āaverageā shape. Hoping to make some lung gains soon!
West Ham also beat Spurs and move up to 4th in the league. What is going onā¦ it has been a great week!! Sure iāll come back to earth when standing on the scales later today though!!
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Excellent work mate. These are properly tough - a 400m sprint is meant to be one of the worst distances. But you seem to be accustomed to running so Iām sure youāll be fine.
FYI here is Coach Thibās guidance on how to execute these!
Whats the difference between a single 400m sprint and a repeatable 400m rep ? About 10secs. Eg sprint 400m in 63 secs, run repeat 400s in 73 secs. A simplistic example from myself but you get the drift.
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Eye is better! Thanks. Just waiting for the weather to warm up a bit and Iāll give it a go!
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Day 48 - 22/02/2021
Week 7 completed.
Weight - 89.20kg (-1.60kg from last week) (-6.35kg from 04/01/2021)
Waist - 36.5 inch (-0.5 inch from last week) (-5.5 inch from 04/01/2021)
Walk - 3.7km
Breakfast (9:00am) - Coffee
Lunch (12:30am) - My Muscle Chef - Beef Stroganoff
Snack (2:00pm) - Protein Bar
Dinner (8:00pm) - Turkey Mince, canned tomato, onion, mushroom, chilli, guac and cauliflower rice
Gym -
Chest Press (Machine) - 4 x 10 - 60kg
T Row (Overhand) - 4 x 10 - 50kg
Leg Press - 1 x 10 - 160kg
3 x 10 - 180kg
Flat DB Flies - 4 x 10 - 18kg
Lat PullDown - 1 x 10 - 45kg
3 x 10 - 55kg
Lateral Raises - 4 x 10 - 10kg
Reverse Flies - 4 x 10 - 8kg
Calf Raises (seated) - 4 x 10 - 55kg
Comments: Surprised with the weight loss given the week! Last week must of been affected by the big meal I had on the Sunday. But broke the 90kg barrier. Boom.
Finding I am getting such a better mind to muscle connection with using the chest press machine as opposed to any other press (bench, DB - flat and incline), where I feel my shoulders are taking over too much of the lift. Arms and shoulders have always been more developed than chest so going to stick with the machine for next couple of weeks to see if it makes a difference.
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Just gone back to your first post and thereās a big visual difference between then and now.
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Day 49 - 23/02/2021
Walk - 3.7km
Breakfast (9:00am) - Coffee
Lunch (12:00pm) - GYG burrito bowl - chicken, brown rice, guac, tomato, jalapeno, onion, beans
Snack (2:00pm) - Protein bar
Dinner (8:30pm) - Steak, broccolini, mushrooms
Cardio;
Comments: Very happy with the improvement from last week regarding the 5km time. Not sure where that came from. Still had to stop a couple of times in the last km, 1 time so I didnāt throw up and the other to throw up. Certainly going in the right direction though!
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