Blairw Summer Weight Loss / Fitness Journal

Saturday & Sunday

Pretty much a booze up on Saturday resulting in a serious kcal overspend! No booze on the Sunday but still a fair bit of food!

Weekly Update

Weekly Update
Body

20/04/2015 - 229.4
27/04/2015 - 227.4
05/05/2015 - 225.1
11/05/2015 - 223.6
18/05/2015 - No Weigh In
25/05/2015 - No Weigh In
01/06/2015 - 219.9
08/06/2015 - 221.2 Weight Gain!

Well... No surprises really, I just had the worst week so far - very mixed / little training combined with horrible horrible diet choices all week long!

No travelling / events this week so hoping to get right back on it and reserve the damage.

Diet

Average for Week
Kcal - 3212
Protein - 115(24%)
Carbs - 273(58%)
Fat - 86(18%)

The Macro's don't really tell the truth really as I had to do some (excessive estimations) quick add meals on MFP this week.
 
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Monday Training

Crossfit & Five A Side on Monday

4 RFT: 16 mins 28 secs | Rx'd
4 rounds of:
Handstand Hold, 20 secs
6 Close Grip Push Ups
8 Power Cleans, 60 kg
10 Dumbbell Push Press, 20 kg
12 Kettlebell Swing (Russian), 24 kg
14 AbMat Sit-ups

Five a side's was an hour later and lasted 70 minutes - pretty hard going game so was feeling tired by the end of it!

Monday Diet

Back on track!
1958 Kcals!
 
Mate - just read through your log and well done on sticking in there through some tough workouts. Good stuff on your back squat, clean and jerk and Grace results! Well done.
 
Thanks Bud - working on my bench press and bodyweight stuff at the moment. I am hoping to bring my weight down to under 90 over summer and keep as most of my strength as possible!

Wednesday Training
In the box today - was roasting so I decided against any metcon stuff as I had some stuff to do afterwards and didn't want to turn into a puddle!

Every 2 mins for 12 mins:
1 Squat Clean, 65 kg
3 Split Jerks, 65 kg

Found this surprisingly easy! Was prescribed at 70% of 1RM (I had went up to 85 on my C+J last week) but after warming up I upped it slightly. I could have went up heavier comfortably.

Sets
Bench Press, 10 reps | 20 kg
Bench Press, 10 reps | 30 kg
Bench Press, 5 reps | 40 kg
Bench Press, 5 reps | 50 kg
Bench Press, 5 reps | 60 kg
Bench Press, 5 reps | 70 kg
Bench Press, 5 reps | 70 kg
Bench Press, 5 reps | 70 kg
Bench Press, 5 reps | 70 kg
Bench Press, 5 reps | 70 kg

Next step in my work towards a semi decent bench press! Up another 2.5KG this week and will be up another 2.5 next week hopefully.

I then took part in a little bit of fooling around with different press up variations with some of the guys at the box using a set of nike push up handles

5x regular
5x close up
5x Staggered Left
5x Staggered Right
5x Pseudo Planche
5x Diamond
5x 3 Second Holds

Wednesday Diet
Spot on again - 1958!
 
Thanks! I am seeing some huge improvements at the moment - really happy to be keeping to a settled routine again! The main area I am seeing it is when I play five a sides, I am stronger and faster than ever, and I have much more staying power than I used too. Makes me excited for the future (as long as I keep on track)
 
Thursday Training
No training today - went for a 5KM walk with Sarah though

Thursday Diet
2,204Kcal - Couldn't resist a mars ice cream and strawberries after dinner!
 
Friday Training

Sets
Front Squat, 5 reps | 40 kg
Front Squat, 5 reps | 50 kg
Front Squat, 5 reps | 60 kg
Front Squat, 5 reps | 70 kg
Front Squat, 5 reps | 80 kg
Front Squat, 5 reps | 90 kg
Front Squat, 5 reps | 90 kg
Front Squat, 5 reps | 90 kg
Front Squat, 5 reps | 90 kg
Front Squat, 5 reps | 90 kg

Felt very heavy - heaviest I have repped for front squats before, was toying with going up to 100 but I don't think id have completed all sets - legs are fried at the moment.

Sets
Split Jerk, 10 reps | 20 kg
Split Jerk, 5 reps | 30 kg
Split Jerk, 5 reps | 40 kg
Split Jerk, 3 reps | 50 kg
Split Jerk, 3 reps | 60 kg
Split Jerk, 1 rep | 70 kg
Split Jerk, 1 rep | 80 kg
Split Jerk, 1 rep | 90 kg

Just some Jerk work since i had some spare time!

Friday Diet

Since I knew I had a BBQ today, I left it a bit short - 1759

Saturday Diet

Another weekend, another BBQ - no drinking this time though - 2398


Off for a nandos, cinema, then football tomorrow with a cycle home!
 
blairw said:
Friday Training

Sets
Front Squat, 5 reps | 40 kg
Front Squat, 5 reps | 50 kg
Front Squat, 5 reps | 60 kg
Front Squat, 5 reps | 70 kg
Front Squat, 5 reps | 80 kg
Front Squat, 5 reps | 90 kg
Front Squat, 5 reps | 90 kg
Front Squat, 5 reps | 90 kg
Front Squat, 5 reps | 90 kg
Front Squat, 5 reps | 90 kg

Felt very heavy - heaviest I have repped for front squats before, was toying with going up to 100 but I don't think id have completed all sets - legs are fried at the moment.
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Dude - that is a huge amount of heavy front squat volume!
 
Believe me, I know - feeling it today! I did take quite a while to get to my working weight but it had been so long since I had front squatted so didn't want to jump in too high
 
Sunday Diet
Steady as she goes - 2239

Sunday Training
3KM Cycle to Football - 60 Minutes of five a side - 9KM Cycle home


Weekly Update
Body

20/04/2015 - 229.4
27/04/2015 - 227.4
05/05/2015 - 225.1
11/05/2015 - 223.6
18/05/2015 - No Weigh In
25/05/2015 - No Weigh In
01/06/2015 - 219.9
08/06/2015 - 221.2
15/06/2015 - 216.6 (4.6lbs Loss!)

Well... That is a lot to lose in a week. I kept my Kcals stead around the 2k Mark for the week to see if I could turn the previous week around!

I am going to try and stick to the same this week and see where I am next Monday, obviously if I lose another 4lbs (very much doubt it) I will need to reintroduce some more Kcals as I don't want to be losing muscle!

I think I was really watered up (if that even is a phrase!) from what was essentially a cheat week where I put on 1.3lbs

Diet

Average for Week
Kcal - 2068
Protein - 143 (35%)
Carbs - 198 (49%)
Fat - 67 (16%)

I would still like to increase my protein and fat ratios and cut down a little on carbs - a musclefood delivery is required!
 
I wouldn't worry about loosing muscle mass, your body will whatever it can to burn fat and glycogen (the ration depending on blood oxygen) well before it decides to cannibalize itself. At the same time you never want t calories restrict too far because that will force your body to change it metabolism and conserve more energy.


Also when you weigh yourself your body changes a lot hour to hour, day to day, just based on hydration, glycogen storage, bowl movements, bladder etc .
I don't really follow my weight closely but when i do I try to weigh myself the same time every day and then only compare the average for the week, and even then only concern myself with month to month changes because week to week changes can be outliers.
 
Thanks for the input D.P - too be honest, I will be going by pictures and strength to tell if I am going the right way!

Monday Training

Establish a 3 Rep Max on Overhead Squat (15 Mins post warm up)
Sets
Overhead Squat, 10 reps | 20 kg
Overhead Squat, 5 reps | 40 kg
Overhead Squat, 3 reps | 50 kg
Overhead Squat, 3 reps | 60 kg
Overhead Squat, 3 reps | 65 kg
Overhead Squat, 3 reps | 70 kg
Overhead Squat, 3 reps | 75 kg

My previous 1 Rep Max was 70KG... so this is good!

The into a wee meant to be Toes 2 Bar but I struggle with them so Knees to chest for me

3-6-9-12-15 reps of:
Knees To Elbow
Kettlebell Goblet Squat, 24 kg

Finished in 4:54

Then after some food it was 60 minutes of five a side - looked like I had been playing in a sauna by the end of it!

Monday Diet

1926 Kcals - good days eating
 
D.P. said:
I wouldn't worry about loosing muscle mass, your body will whatever it can to burn fat and glycogen (the ration depending on blood oxygen) well before it decides to cannibalize itself. At the same time you never want t calories restrict too far because that will force your body to change it metabolism and conserve more energy.


Also when you weigh yourself your body changes a lot hour to hour, day to day, just based on hydration, glycogen storage, bowl movements, bladder etc .
I don't really follow my weight closely but when i do I try to weigh myself the same time every day and then only compare the average for the week, and even then only concern myself with month to month changes because week to week changes can be outliers.
Click to expand...

D.P. - please be careful as your opening paragraph is not strictly correct: the body will metabolise protein before fat as it is much easier to do so. The reason this does not appear to happen when cutting effectively (I.e with sufficient dietary intake/balance and resistance work) is because the body rebuilds the muscle at a sufficient rate as a result of the additional stimulus to those muscles.

This is why resistance exercise is so important in weight loss. :)
 
I am going to try hold steady and see where the weight is come next Monday then decide what to do KCal wise!

I am happy with my strength - it is increasing despite my weight decreasing... this may be the last time I get 'Noob Gains' though haha!

Long term I just want to drop to a low bodyfat level - I rekon that'll require me to go down as low as 170 - 175 but hopefully not!
 
blairw said:
Thanks for the input D.P - too be honest, I will be going by pictures and strength to tell if I am going the right way!

Monday Training

Establish a 3 Rep Max on Overhead Squat (15 Mins post warm up)
Sets
Overhead Squat, 10 reps | 20 kg
Overhead Squat, 5 reps | 40 kg
Overhead Squat, 3 reps | 50 kg
Overhead Squat, 3 reps | 60 kg
Overhead Squat, 3 reps | 65 kg
Overhead Squat, 3 reps | 70 kg
Overhead Squat, 3 reps | 75 kg

My previous 1 Rep Max was 70KG... so this is good!
Click to expand...

Nice OHS mate - I have never tried anything particularly heavy before (maybe 40kg for reps in a WoD)
 
Cheers - we don't actually ever have them programmed other than when doing specific strength work. I don't think it would ever be sensible to have them as a high rep component of a Wod! Because of that we don't do them that often - so its nice to see an increase when they do pop up!

Great for helping to develop snatch work, something I am hoping to improve upon in the coming months!
 
blairw said:
Great for helping to develop snatch work, something I am hoping to improve upon in the coming months!
Click to expand...

Yes and no - they are a great way of getting into snatch balance work, which is a great way of developing snatch work.

The biggest issue with most snatch work is the catch - the only way to get confident about getting down there in a hurry, and getting stable is to get the snatch balance/drop snatch right.

Nice weight, irrespective. :cool:
 
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