After the The Arttu Winter 2013 Strength Cycle yielding modest gains in strength numbers, and the open over, it's time to embark on the 1st of 3 more strength cycles up to Christmas.
The target is to get 5kg on the backsquat per cycle and achieve bodyweight (80kg) snatch before the year ends.
Strength training 3 days a week, with a Sunday snatch/clean and jerk weightlifting session.
Strength training will begin with an olympic lift, then finish with back squats.
Back squats will vary from heavy low rep to build strength, to medium weight medium rep, to light weight high rep to build muscle.
Every 4th week is a deload week.
Beginning stats on 20140420 (Sunday)
Back squat 114kg
Snatch 74kg
Clean 97kg
Jerk 91kg
Clean and Jerk 87kg
Deadlift 145kg
Bench 88kg
OHS 101kg
Press 62kg
Front squat 102kg
Weighted pull-up 26kg and weighted dip 38kg
End stats on 20140719 (Saturday) after 12 weeks.
Back squat 121kg (+6kg)
Snatch 75kg (+1kg)
Clean 100kg (+3kg)
Jerk ??kg
Clean and Jerk 90kg (+3kg)
Deadlift 1??kg
Bench ??kg
OHS 101kg
Press 58kg (-4kg)
Front squat 1??kg
Weighted pull-up ??kg and weighted dip ??kg
Showing posts with label body experiments. Show all posts
Showing posts with label body experiments. Show all posts
Wednesday, 30 April 2014
Thursday, 10 October 2013
Shroom TECH Sport - Review
Then last month, the owner of Onnit Labs was a guest on the wodcast podcast. He explained his products very well and the one I was interested in most was "Shroom TECH Sport". There's lots of explanations of what it does on the internet but basically it gives you 50% more oxygen while working out. To me this sounded too amazing not to try because I'm always gassed during workouts.
It arrived last weekend so I decided to test it.
Test Plan
8 hours sleep the night before
Paleo food the day before
Train fasted
Train at 7am (1 hour after waking)
Leave one day rest between workouts
Train the below workout:
"Small"
Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters
The reason I chose the above workout is because I know it gasses me out, it's long so any differences would show up in a big way, all the movements require little skill, and my rowing is very consistent.
Control Result
Time: 52 mins 42 seconds
Test Result
( 3 Shroom TECH Sport pills were taken 45mins prior to workout start as per instructions on the bottle )
Time: 51 mins 34 seconds
Conclusion
Does nothing.
I did not feel any different between workout 1 and workout 2. When I do the same workout back to back I always improve my result so a 68 second PR in such a long met-con is normal for me. Had no feelings of being energised and my recovery between rowing, burpee sets, box jump sets, and 800m felt no different.
Irrelevant information: I did the workouts with a friend who got around 45 mins
This was a pity because I really wanted this product to work after reading a lot of bad things about Aubrey Marcus (WarriorPoetUS). There are a lot slandering comments about him on the internet related to phishing scams and people lose respect for him because he has another company that sells vibrators for men.
I also wanted this product to work so I could train harder. I will not be using it again and will make use of Onnit's refund policy. I'll update this blog post with how the refund goes later.
Tuesday, 17 September 2013
The Arttu Winter 2013 Strength Cycle
I'm following Arttu's strength cycle to the letter, doing no other work in the gym. I'll go in the gym, do the menu, and get out to rest/recover. The only other things I'll do myself is mobilise before, stretch after, eat clean and sleep well. I've no idea what he has in store, and that's the best way if I'm going to follow blindly. All I know is that we'll do it until Christmas, then test maxes again.
Pre Cycle (3 weeks)
Before we start focusing on increasing strength, I want to know your strength goals, where are you looking to be at and what kind of weights you wanna be throwing up? Also what is your biggest weakness (as in what is your weakest lift)?
Let's spend the next few weeks finding your PR's on all the big lifts and movements.
Back squat, front squat, deadlift, clean, snatch, OHS, press, bench, weighted dips and chins. I want these spread in to a span of 2 weeks or even 3 weeks, I want you to wake up in the morning and have the feeling that today I can lift some heavy sh*t! You have to be physically and mentally ready when hitting your 1 rep maxes. Once we find your 1 rep maxes then will start to focus on increasing those numbers and attacking your weaker points. The way I want you to divide them (whatever day you start on): Day 1: Back squat Day 2: Snatch Day 3: Clean Day 4: Deadlift & Bench Day 5: OHS Day 6: Press Day 7: Front squat Day 8: Weighted chins and dips This does not mean to go 8 days straight I want you to have at least 1 rest day in between. Result
Week 1
Plan is to take the 1RM numbers found in the 3 week pre-cycle and work on building lifts at 85% of that. Increasing numbers until 10 reps at 85% of pre-cycle 1RM is accomplished.
Irrelevant to the strength goal, but so as not to lose all cardiovascular ability. There will be short, 4-8min met-cons thrown in.
Day 1: 3 Pos Clean 70%/75%/78%/78%, 3-3-3-3 Jerk 3-3-3 FS
Day 2: Hang Pwr Snatch 55%/65%/75%, Snatch Pull 80/85/90, OHS 3x5, Snatch Press 4x5
Day 3: Clean 55%/65/75/85, Spl Jrk 75/80/85, Clean Dead 80/85/90, HPwr clean 5x10
Day 4: 20 min met-con
Week 2
Day 1: Hng Sq Snatch 65%~85%, Hang Sq Clean, BS 80%~90%
Day 2: Pwr CL/FS 65~85%, Clean Dead 5x3, Spl Jrk 65~85%
Day 3: Pwr Sn+3OHS 55~65%, Cl Hi Pull 3x2, Sn Pu-press 3x3, BS 90% 1x5
Week 3
Day 1: Sn Pull + Sn Hi Pull + Pwr Sn 55~65%, Pwr Sn x2x4, Sn Dead 3x3, BS 70~90%x2
Day 2: Long Met-con
Day 3: Cl+2 jerk 65~75%, FS 85% 2x5, Good Mornings 30%(BS) 8x4
Day 4: Long Met-con
Day 5: Pwr Sn 75% 1x8, Pwr Cl 75% 1x8, OHS 65~75% 3x4, Bent O Rows 40%(dead) 4x4
Week 4 - deload week
Plan this week is to not go above 55% of maxes and to do all eccentric movements fast. fast out of the hole, fast bar movement off shoulders etc.
Day 1: Push Press 55%, Met-con Day 2: 3 Pos clean 55%, Push Jerk 55%, FS 55%, Met-con Day 3: 3 Pos snatch 55%, Snatch Pull 55%, OHS 55%
Donnie Shankle Seminar Lifting
Day 1: Snatch 69kg Day 2: Clean & Jerk 83kg PR
Week 5
Day 1: Snatch, C&J, back extensions 5x10 Day 2: Snatch, OHS 1RM, Good Morning 4x10 Day 3: Snatch, C&J, BS, Snatch Dead
UPDATE
It was a massive undertaking to write all exercises and weights and sets on here as well as on my BTWB page.
All together this cycle lasted for 3 weeks pre-cycle and then 13 weeks, here are the results.
Results
Back squat 114kg Snatch 74kg Clean 97kg Deadlift 145kg & Bench 88kg OHS 101kg Press 62kg Front squat 102kg Weighted pull-up 26kg and weighted dip 38kg
Gains
Back squat 4kg Snatch 1kg Clean 5kg Deadlift untested & Bench untested OHS 6kg Press -3kg Front squat 10kg Weighted pull-up untested and weighted dip -2kg
Pre Cycle (3 weeks)
Before we start focusing on increasing strength, I want to know your strength goals, where are you looking to be at and what kind of weights you wanna be throwing up? Also what is your biggest weakness (as in what is your weakest lift)?
Let's spend the next few weeks finding your PR's on all the big lifts and movements.
Back squat, front squat, deadlift, clean, snatch, OHS, press, bench, weighted dips and chins. I want these spread in to a span of 2 weeks or even 3 weeks, I want you to wake up in the morning and have the feeling that today I can lift some heavy sh*t! You have to be physically and mentally ready when hitting your 1 rep maxes. Once we find your 1 rep maxes then will start to focus on increasing those numbers and attacking your weaker points. The way I want you to divide them (whatever day you start on): Day 1: Back squat Day 2: Snatch Day 3: Clean Day 4: Deadlift & Bench Day 5: OHS Day 6: Press Day 7: Front squat Day 8: Weighted chins and dips This does not mean to go 8 days straight I want you to have at least 1 rest day in between. Result
Day 1: Back squat 110kg
Day 2: Snatch 73kg
Day 3: Clean 92kg
Day 4: Deadlift 145kg & Bench 88kg
Day 5: OHS 95kg
Day 6: Press 62kg
Day 7: Front squat 92kg
Day 8: Weighted pull-up 26kg and weighted dip 40kg
Week 1
Plan is to take the 1RM numbers found in the 3 week pre-cycle and work on building lifts at 85% of that. Increasing numbers until 10 reps at 85% of pre-cycle 1RM is accomplished.
Irrelevant to the strength goal, but so as not to lose all cardiovascular ability. There will be short, 4-8min met-cons thrown in.
Day 1: 3 Pos Clean 70%/75%/78%/78%, 3-3-3-3 Jerk 3-3-3 FS
Day 2: Hang Pwr Snatch 55%/65%/75%, Snatch Pull 80/85/90, OHS 3x5, Snatch Press 4x5
Day 3: Clean 55%/65/75/85, Spl Jrk 75/80/85, Clean Dead 80/85/90, HPwr clean 5x10
Day 4: 20 min met-con
Week 2
Day 1: Hng Sq Snatch 65%~85%, Hang Sq Clean, BS 80%~90%
Day 2: Pwr CL/FS 65~85%, Clean Dead 5x3, Spl Jrk 65~85%
Day 3: Pwr Sn+3OHS 55~65%, Cl Hi Pull 3x2, Sn Pu-press 3x3, BS 90% 1x5
Week 3
Day 1: Sn Pull + Sn Hi Pull + Pwr Sn 55~65%, Pwr Sn x2x4, Sn Dead 3x3, BS 70~90%x2
Day 2: Long Met-con
Day 3: Cl+2 jerk 65~75%, FS 85% 2x5, Good Mornings 30%(BS) 8x4
Day 4: Long Met-con
Day 5: Pwr Sn 75% 1x8, Pwr Cl 75% 1x8, OHS 65~75% 3x4, Bent O Rows 40%(dead) 4x4
Week 4 - deload week
Plan this week is to not go above 55% of maxes and to do all eccentric movements fast. fast out of the hole, fast bar movement off shoulders etc.
Day 1: Push Press 55%, Met-con Day 2: 3 Pos clean 55%, Push Jerk 55%, FS 55%, Met-con Day 3: 3 Pos snatch 55%, Snatch Pull 55%, OHS 55%
Donnie Shankle Seminar Lifting
Day 1: Snatch 69kg Day 2: Clean & Jerk 83kg PR
Week 5
Day 1: Snatch, C&J, back extensions 5x10 Day 2: Snatch, OHS 1RM, Good Morning 4x10 Day 3: Snatch, C&J, BS, Snatch Dead
UPDATE
It was a massive undertaking to write all exercises and weights and sets on here as well as on my BTWB page.
All together this cycle lasted for 3 weeks pre-cycle and then 13 weeks, here are the results.
Results
Back squat 114kg Snatch 74kg Clean 97kg Deadlift 145kg & Bench 88kg OHS 101kg Press 62kg Front squat 102kg Weighted pull-up 26kg and weighted dip 38kg
Gains
Back squat 4kg Snatch 1kg Clean 5kg Deadlift untested & Bench untested OHS 6kg Press -3kg Front squat 10kg Weighted pull-up untested and weighted dip -2kg
Monday, 20 May 2013
Kinesio Tape or Rocktape Unfortunately Doesn't Work On Me
Seminar was broken into part 1 alleviating pain, and part 2 taping for performance
Here's what we did at the seminar/break out practice sessions
Lower Back
Put 2 strips up your back, helps when you deadlift.
You can feel the tape is there, maybe it helps as a cue because you can feel it stretching when your back bends and it signals to you that you have lost the lumbar spine and should either reengage it or discontinue the lift.
Knee / Calf
Use 2 strips to surround the knee, one piece from ankle up side of leg, split a piece from the ankle, up each side of calf.
The lower leg one seemed pointless. Knee one did give some support in the squat. Not as much support as a knee sleeve though.
Shoulder / Upper back
Put a strip in a sideways "V" shape on your scap to your arm/lat.
Make a "#" sign in tape on your upper back.
This is to lift the skin to allow blood flow for recovery.
Performance 1 - Falling Over Test.
Partner kneels as if shooting a gun, other partner pushes from one side. Choose the side that is the weakest. Apply tape from groin upwards towards nipple. Retest and test subject is magically stronger.
Demonstration was a massive difference.
My wife and I tried this and didn't notice anything different. Lots of other people noticed a difference.
Performance 2 - Balance Test
Partner gets on all fours, raises left arm and right leg, other partner pushes down on right leg. Take the weakest side and then apply tape from lower back diagonally up over back.
Demonstration was a massive difference.
My wife and I tried this and didn't notice anything different. Lots of other people noticed a difference.
Performance 3 - Grip
Put tape on your wrist then spiral outwards finishing back at crux of elbow.
Demonstration was a massive difference.
I tried this by hanging on a pull-up bar for as long as I could with each hand before and after.
Before and after results were the same time.
This test resulted in the what appeared to be the whole room convinced of the powers of Rocktape. Everyone was impressed by this before and after test and I felt ashamed for not feeling the big difference that everyone else did.
Performance 4 - Thruster
Put tap from spine along arms on both sides. Tape from buttock up both sides of spine towards neck.
Demonstration was a massive difference.
We ran out of time for everyone to try this one.
Conclusion
Rocktape seems to help a lot of people. After yesterday I've seen a lot of people feel immediate benefit from its application. But it has no place in my gym bag. For me it has no effect and I'm glad I attended the seminar because now I know. My wife and I also had a lot of fun putting tape on each other for 4 hours, later on we had fun in the bath taking it all off. I gave the Rocktape we received at the seminar to a friend, hopefully he'll be a responder.
It would be more worthwhile spending the time I would use applying Rocktape before training on mobility exercises to loosen up my tight glutes and hips to get a more upright position in the bottom of the squat.
Things that are worth buying in for training (and one person's belief in them)
Lifting shoes: 80% effective, 20% placebo
Heels lifted for better position in the squat (effect), feet feel sucked onto the floor and solid giving a feeling of security (placebo).
Whey Protein: 100% effective
Casein Protein: 100% effective
Wrist straps: never tried them
Gymnastics Tape: 100% effective
Without it my skin tears, the proof is there. Therefore with it on I feel more secure.
Knee Sleeves: 60% effective, 40% placebo
Slight help out of the squat, injured knee noticeably less painful after a workout (effect). Feeling of security having them on (placebo).
Rocktape: 100% placebo
Feels nice having it stuck to you like you're a crossfit games competitor. Helps rehab and performance in most, but so far I have not experienced any benefit.
Some links I found on the internet on Kinesio tape
http://www.ncbi.nlm.nih.gov/pubmed/22796389
http://www.dailymail.co.uk/sciencetech/article-2182471/Kinesio-tape-Researchers-say-evidence-works.html
Thursday, 9 May 2013
Size On for Korea
As of today I weight in at just under 78kg, 14% bodyfat.
The workouts for Korea have been released and the Chikara Nokorimonos team will not make it past day one due to the requirement of 6 muscle ups for the women. So there's one thing left to really gun for and that's event #2
Event #2 is 3 rep max overhead squat with the barbell taken from the deck.
The Target
Size on 12kg up to 90kg in 22 days.
The workouts for Korea have been released and the Chikara Nokorimonos team will not make it past day one due to the requirement of 6 muscle ups for the women. So there's one thing left to really gun for and that's event #2
Event #2 is 3 rep max overhead squat with the barbell taken from the deck.
The Target
Size on 12kg up to 90kg in 22 days.
The thinking behind this exercise is bigger people move more weight.
The Plan
Eat 4,000 calories on training days paleo and whey shakes post workout and during the day, casein before bed.
On non training days skip breakfast and eat a normal 1,800 paleo calories.
Plenty of sleep
No met-cons
Creatine
Reps schemes in singles or triples.
Sundays: Rest
Mondays: Rest
Tuesdays: OHS test, C&J test
Wednesdays: Rest
Thursdays: Jerk practice
Fridays: Front Squat 5x3
Saturdays: Deadlift 5x3
Typical Eating Day
coming soon.
2013/05/09 Starting Stats
Clean and Jerk: 82kg
OHS 1 rep max off the rack: 85kg
OHS 3 reps max off the rack: 80kg
Weight: 78kg
BF: 14%
2013/05/14 Week 1 Stats
OHS 1 rep max off the rack: 85kg
OHS 3 reps max off the rack: 80kg
OHS 3 rep max off the deck: 80kg
Weight: 81kg
BF: 14.9%
2013/05/21 Week 2 Stats
Clean and Jerk: ??kg
OHS 1 rep max off the rack: 95kg
OHS 3 reps max off the rack: 90kg
OHS 3 rep max off the deck: 82kg
Weight: 83kg
BF: 15.5%
2013/05/28 Week 3 Stats
Clean and Jerk: ??kg
OHS 1 rep max off the rack: 95kg
OHS 3 reps max off the rack: 90kg
OHS 3 rep max off the deck: 84kg
Weight: 83kg
BF: 15.9%
2013/05/31 Competition Stats
Clean and Jerk: ??kg
OHS 3 rep max off the deck: 84kg
OHS 2 rep max off the deck: 89kg
Weight: 84kg
BF: 16%
*** 2013/06/03 UPDATE ***
Okay so it's just after Regionals and my experiment was a failure.
My target was to put on 12kg but I only managed 6kg. My lifts did go up but not to the 100kg that I was hoping. What I learned was that it's a longer and more gradual process and you can't fast-track getting fat.
I managed to put on 5kg in the first week, then seemed to plateau. Also I wasn't very diligent in getting 5,000 calories in on lifting days. It's a lot of hard work to remember to eat breakfast, chug protein post workout, as a mid-morning snack, after lunch etc.
I also changed my technique from clean and jerk, to clean and dip-drive-pop-head-under to get the barbell to back rack. So I stopped practicing the clean and jerk hence no results there.
Next Step
Putting on a lot of weight fast to lift more weight fast was a quick fix to lift more at Regionals. Now that's done I need to get back to work on the real holes which are flexibility, rack receiving confidence, and proper 1st pull technique off the floor.
Time to go back to paleo with some basic liftting. I expect a slow decline back to around 78kg/13% bodyfat by August.
The Plan
Eat 4,000 calories on training days paleo and whey shakes post workout and during the day, casein before bed.
On non training days skip breakfast and eat a normal 1,800 paleo calories.
Plenty of sleep
No met-cons
Creatine
Reps schemes in singles or triples.
Sundays: Rest
Mondays: Rest
Tuesdays: OHS test, C&J test
Wednesdays: Rest
Thursdays: Jerk practice
Fridays: Front Squat 5x3
Saturdays: Deadlift 5x3
Typical Eating Day
coming soon.
2013/05/09 Starting Stats
Clean and Jerk: 82kg
OHS 1 rep max off the rack: 85kg
OHS 3 reps max off the rack: 80kg
Weight: 78kg
BF: 14%
2013/05/14 Week 1 Stats
OHS 1 rep max off the rack: 85kg
OHS 3 reps max off the rack: 80kg
OHS 3 rep max off the deck: 80kg
Weight: 81kg
BF: 14.9%
2013/05/21 Week 2 Stats
Clean and Jerk: ??kg
OHS 1 rep max off the rack: 95kg
OHS 3 reps max off the rack: 90kg
OHS 3 rep max off the deck: 82kg
Weight: 83kg
BF: 15.5%
2013/05/28 Week 3 Stats
Clean and Jerk: ??kg
OHS 1 rep max off the rack: 95kg
OHS 3 reps max off the rack: 90kg
OHS 3 rep max off the deck: 84kg
Weight: 83kg
BF: 15.9%
2013/05/31 Competition Stats
Clean and Jerk: ??kg
OHS 3 rep max off the deck: 84kg
OHS 2 rep max off the deck: 89kg
Weight: 84kg
BF: 16%
*** 2013/06/03 UPDATE ***
Okay so it's just after Regionals and my experiment was a failure.
My target was to put on 12kg but I only managed 6kg. My lifts did go up but not to the 100kg that I was hoping. What I learned was that it's a longer and more gradual process and you can't fast-track getting fat.
I managed to put on 5kg in the first week, then seemed to plateau. Also I wasn't very diligent in getting 5,000 calories in on lifting days. It's a lot of hard work to remember to eat breakfast, chug protein post workout, as a mid-morning snack, after lunch etc.
I also changed my technique from clean and jerk, to clean and dip-drive-pop-head-under to get the barbell to back rack. So I stopped practicing the clean and jerk hence no results there.
Next Step
Putting on a lot of weight fast to lift more weight fast was a quick fix to lift more at Regionals. Now that's done I need to get back to work on the real holes which are flexibility, rack receiving confidence, and proper 1st pull technique off the floor.
Time to go back to paleo with some basic liftting. I expect a slow decline back to around 78kg/13% bodyfat by August.
Saturday, 9 February 2013
Testing Sups
Animal Cuts
No Effect, didn't feel any different, didn't do anything it said on the tin.
Launch
Pre-workout supplement
No effect
Ripped "Juice" EX2
Unmatched Appetite Suppression - Tear Fat Away!
No Effect, taken pre-workout, no euphoria, no increased energy, ate breakfast, huge lunch, big dinner after.
No Effect, didn't feel any different, didn't do anything it said on the tin.
Launch
Pre-workout supplement
No effect
Ripped "Juice" EX2
Unmatched Appetite Suppression - Tear Fat Away!
No Effect, taken pre-workout, no euphoria, no increased energy, ate breakfast, huge lunch, big dinner after.
Thursday, 22 November 2012
K-MAP
I just got back from my first session at K-MAP. I'm a total non believer when it comes to fixing things with a massage. When ever I've had a massage it's been because it feels nice, and afterwards I feel exactly the same as I did before. Lots of people I know need a massage. I've never needed a massage, but they are nice. In my office I'm surrounded by people complaining that their shoulders are tight, there's lots of implements hanging over people's desks so they can do self massage. All my colleagues seem to gradually become stiffer and stiffer until they go and see a masseuse and restart the cycle, I really don't get it.
I did a heavy squat 5x5 5kg PB last Monday and since then my hip has felt weird, so I decided to get it checked out by a professional physio. I explained the feeling to Dr. Tomo and he got me to move my leg in a few ways that hurt in my hip. He pulled out his iPad and launched an app called "3D Doc" or something. I asked him if it's free and he said no, it's really expensive. He diagnosed that my pain is in the "Pee-Go-Go-Kyuu" muscles. I was like "what? P559? muscles". So then he showed me the "Piriformis", "Superior Gamellus", "Obturator Internus" and "Inferior Gamellus" muscle set. They all hide behind the Glute and are responsible for turning the thigh out. It was a great lecture on muscles. The "Piriformis" is the big one out of the bunch and the likely culprit of the pain. He said it's good news because he knows the problem and he can fix it in 4 sessions, during which time I can go ahead and squat heavy. Awesome.
Then we checked out how balanced I am. He asked me to resist while he pushed my shoulder from behind on the right side. I didn't move Then he pushed my left side shoulder and I stumbled forwards. He said there's an obvious imbalance there from my weakness in the hip. I immediately assumed I'd been duped by some holistic healer's party trick. He pushed harder on my left shoulder? The floor is slightly unbalanced to amaze all first time clients? I asked Dr. Tomo to do it again and the same thing happened. I hopped on the table and he stuck his thumbs in while I moved my legs and arms about, this was the painful "A.R.T." treatment I'd read about in Tim Ferris's 4 hour body. Tim Ferris said he was writhing around in pain, so I think Dr. Tomo has a lighter version of it? A few thumb pushes felt deep and it was the best massage I've ever had, but on a scale of poolside massage, stubbing your toe, punch in the face/football to nose, and dentist it was closest to a tough poolside massage. Maybe he was just testing the water this time and he'll really open up on me in the next 3 sessions. We tested again and I was rock solid on both sides, a 100% improvement. I was amazed, still a bit sceptical but something was definitely better. I did a few air-squats, got on my back like an upturned cockroach and moved my left leg about and my hip pain was unchanged.
"Much better?" asked Dr. Tomo.
"No, same pain".
"50% better?"
I felt the need for acknowledgement of Dr. Tomo's hard work building up inside me.
"Yeah, bit bitter actually"
I lied; the pain was exactly the same.
My hip is feeling better day by day and I can squat painless again now, lateral stuff hurts. Also the diagnosis that my bones are correctly aligned, and my problem is musculature, and the lecture on which muscles are affected is good for my peace of mind. I can google these muscles to my heart's content now and read about ways to self massage and balance myself out. The rebalancing trick was really interesting and worth the money in itself. I also now know my main muscles I should be rolling out before working out. And Dr. Tomo said I can go ahead and ass to grass heavy, that's great news. I'm a total miser for anything apart from flight tickets, and I think this visit to Dr. Tomo's physiotherapy clinic was worth it. Thank you Dr. Tomo, my hip might have healed in time anyway, but I'll keep going back until my hip is painless. I'm also interested to see if I've reverted to being "Off balance" again next Thursday.
I did a heavy squat 5x5 5kg PB last Monday and since then my hip has felt weird, so I decided to get it checked out by a professional physio. I explained the feeling to Dr. Tomo and he got me to move my leg in a few ways that hurt in my hip. He pulled out his iPad and launched an app called "3D Doc" or something. I asked him if it's free and he said no, it's really expensive. He diagnosed that my pain is in the "Pee-Go-Go-Kyuu" muscles. I was like "what? P559? muscles". So then he showed me the "Piriformis", "Superior Gamellus", "Obturator Internus" and "Inferior Gamellus" muscle set. They all hide behind the Glute and are responsible for turning the thigh out. It was a great lecture on muscles. The "Piriformis" is the big one out of the bunch and the likely culprit of the pain. He said it's good news because he knows the problem and he can fix it in 4 sessions, during which time I can go ahead and squat heavy. Awesome.Then we checked out how balanced I am. He asked me to resist while he pushed my shoulder from behind on the right side. I didn't move Then he pushed my left side shoulder and I stumbled forwards. He said there's an obvious imbalance there from my weakness in the hip. I immediately assumed I'd been duped by some holistic healer's party trick. He pushed harder on my left shoulder? The floor is slightly unbalanced to amaze all first time clients? I asked Dr. Tomo to do it again and the same thing happened. I hopped on the table and he stuck his thumbs in while I moved my legs and arms about, this was the painful "A.R.T." treatment I'd read about in Tim Ferris's 4 hour body. Tim Ferris said he was writhing around in pain, so I think Dr. Tomo has a lighter version of it? A few thumb pushes felt deep and it was the best massage I've ever had, but on a scale of poolside massage, stubbing your toe, punch in the face/football to nose, and dentist it was closest to a tough poolside massage. Maybe he was just testing the water this time and he'll really open up on me in the next 3 sessions. We tested again and I was rock solid on both sides, a 100% improvement. I was amazed, still a bit sceptical but something was definitely better. I did a few air-squats, got on my back like an upturned cockroach and moved my left leg about and my hip pain was unchanged.
"Much better?" asked Dr. Tomo.
"No, same pain".
"50% better?"
I felt the need for acknowledgement of Dr. Tomo's hard work building up inside me.
"Yeah, bit bitter actually"
I lied; the pain was exactly the same.
 |
| I want to be flexible like K-Starr |
Monday, 7 May 2012
CKD Plan
 |
| low carb pyramid |
Sunday - morning cycle warm up, 5k as fast as I can, cycle warm down to reduce glycogen and speed entry into ketosis, less than 50g carbs
Monday - AM CF, less than 50g carbs
Tuesday - AM CF, less than 50g carbs
Wednesday - AM CF, less than 50g carbs
Thursday - AM CF, less than 50g carbs
Friday - AM CF, less than 50g carbs
Saturday - AM CF, 600g of carbs as cleanly as possible.
Repeat 4 times and record results.
Week 1 start on Sunday the 13th.
Week 2 start on Sunday the 20th
Week 3 start on Sunday the 27th
Week 4 start on Sunday the 1st
 |
| from The Ketogenic Diet by Lyle MacDonald |
Calculating macros and measuring weight and bodyfat daily using livestrong.com.
Weight and BF measured first thing in the morning after 'making a deposit to the underground bank'.
Will try to use sweet potatoes for paleo carbs on Saturdays, but I fear the odd pizza, ramen, gyoza, HFCS infused orangina, doctor pepper, milk, oven chips, and marmite on toast may be sneak their way in.
Notes about the Saturday 600g Carb Load
Lyle MacDonald says:
"At an average rate of 5 mmol/kg /hour, approximately 120 mmol/kg of glycogen can be synthesized over 24 hours. This can be achieved by the consumption of 50 grams or more of carbohydrate every 2 hours during the first 24 hours after training. Intake of greater than 50
Over 24 hours, at 50 grams every 2 hours, this yields 600 grams of carbohydrates total to
grams of carbohydrate does not appear to increase the rate of glycogen synthesis.""Over 24 hours, at 50 grams every 2 hours, this yields 600 grams of carbohydrates total to maximize glycogen resynthesis. These values are for a 154 pound (70 kilogram) person""In the second 24 hours, glycogen resynthesis rates decrease and a carbohydrate intake of 5 grams/kg is recommended to further refill muscle glycogen stores while minimizing the chance of fat gain. For many individuals, the small amount of additional glycogen resynthesis which occurs during the second 24 hours of carbohydrate loading is not worth the risk of regaining some of the bodyfat which was lost during the preceding week."
"During carbohydrate overfeeding, there is a decrease in fat use for energy. Most fat gain occurring during high carbohydrate overfeeding is from storage of excessive fat intake. Therefore, as long as fat intake is kept relatively low (below 88 grams) during the carb-up phase of the CKD, there should be minimal fat regain."
Notes about Re-establishing Ketosis on Sunday Morning
Lyle MacDonald says:
"Low-intensity aerobic exercise, below the lactate threshold, is useful for both establishing
ketosis following an overnight fast as well as deepening ketosis. High-intensity exercise will more
quickly establish ketosis by forcing the liver to release glycogen into the bloodstream. However it
can decrease the depth of ketosis by decreasing the availability of FFA. Performing ten minutes
or more of low-intensity aerobics following high-intensity activity will help re-establish ketosis
after high-intensity activity.
1. After a carb-up, if not weight training the following day, perform 45’+ of low-intensity aerobic
exercise (~65% of maximum heart rate) to deplete liver glycogen and establish ketosis without
depleting muscle glycogen. Interval training will establish ketosis more quickly by depleting liver
glycogen but will negatively affect your leg workout.
OR
2. Perform a high-intensity workout (weight training or intervals) followed by 10-20’ of lowintensity
aerobics to provide adequate FFA for the liver to produce ketones.
3. Perform 10-15’ of low-intensity aerobics after high-intensity training to provide FFA for the
liver for ketone body formation."
For this, on Sunday mornings I will cycle 4km, run 5km as fast as I can, cycle 4km, then go for a walk to the park for a low carb picnic.
Week 1
Kie's Saturday - prestart carb load:
workout
3 hour morning workout: deadlifts, met-con, cleans, pull-ups
breakfast
2 rounds of pancakes with butter and blueberry jam
young coconut
chocolate protein smoothie
banana
yoghurt
home-made cheesecake
lunch
Four 7" pepperoni pizzas
Yoghurt banana strawberry young coconut meat & water smoothie
dinner
Baskin Robins mint choc chip ice cream
Movie popcorn - butter
Movie popcorn - caramel
2 Large Pepsi (not diet)
evening
Large Sprite
summary
morning weight: 78.00kg
morning BF: 13.0%
calories: 6,735
protein: 251g
fat: 255g
carbs: 935g
sleep: 7 hours
notes:
Think I could have eaten more healthily using sweet potatoes and dried fruits.
Kie's Sunday - start of CKD
workout
4km cycle, 5km fast run, 4km
breakfast
no time lunch
sausages
bottle of wine
dinner
swordfish
kimchi
broccoli
half a bottle of wine
summary
morning weight: 79.65kg
morning BF: 13.0%
calories: 2055
protein: 105g
fat: 82g
carbs: 40g
prev night's sleep: 7 hours
notes:
Early morning workout was done at high intensity to deplete liver glycogen stores and speed onset of ketosis.
Half of calories and carbs came from red wine. Did well to refuse champagne keeping carbs below 50g.
Kie's Monday
workout
none, legs still broken from run
breakfast
no time
lunch
was too lazy to make anything before leaving for work
dinner
pork chops, 2 fried eggs, kimchi, avocado with olive oil, and spinach
summary
morning weight: 77.65kg
morning BF: 13.2%
calories: 1173
protein: 57g
fat: 95g
carbs: 41g
previous night's sleep: 8 hours
notes:
Should eat more than this or I'll lose muscle and fat.
Start getting organised tomorrow.
Managed to get the calories up with some olive oil and avocados. Avocados have a lot of carbs too though, so they sent the carb total up to 34 out of 42g.
Overall pleased with the day, still unable to walk from Sunday's 5k, and sunburnt.
Kie's Tuesday
workout
crossfit - romanian deadlift & met-con
breakfast
protein gel and a diet pepsi
lunch
3 steaks, carrot and broccoli
dinner
2 steaks, kimchi, avocado with olive oil, broccoli, cup of milky tea.
summary
morning weight: 77.35kg
morning BF: 11.9%
calories: 2604
protein: 378g
fat: 101g
carbs: 38g
previous night's sleep: 8 hours
notes:
Good on the sleep for the past 2 days.
That morning workout really beat me up and I feel drained.
10 minutes late for work because I had to sit in the gym for a while with my head in my hands.
Huge drop in bodyfat Mon-Tues. Was this due to not eating much on Sun & Mon? Or perhaps it is the effect of Saturday's carb overeating compared with the following carb restriction. Or it could be a machine malfunction and tomorrow's reading will be above 12%. Will be interesting to see if this happens every week.
Good to get more calories in today too. Just over maintenance.
Kie's Wednesday
workout
crossfit - "Jackie"
breakfast
protein gel and a diet pepsi
lunch
chicken, broccoli and carrot
workout
crossfit - pull-up practice, GHD practice and handstand practice
dinner
chicken, broccoli and dijon
casein protein shake
summary
morning weight: 76.6kg
morning BF: 12.5%
calories: 1196
protein: 236g
fat: 8g
carbs: 31g
previous night's sleep: 8
notes:
Felt tired at CF this morning, but managed to get through a good workout.
Lost weight but gained bodyfat, yesterday must have been a machine malfunction. Daily readings over 4 weeks will help this even out.
Calories were a bit low for Wednesday so put in a protein shake to increase to 1,200. Still too low. Try harder tomorrow.
Kie's Thursday
workout
crossfit - SWOD: Front Squats, MWOD: Wall balls and mountain climbers
breakfast
protein gel and a diet pepsi
lunch
chicken, broccoli and dijon
dinner
sausages, fried eggs and spinach
more sausages and casein protein shake
summary
morning weight: 75.65kg
morning BF: 12.2%
calories: 1805
protein: 225g
fat: 112g
carbs: 26g
previous night's sleep: 7
notes:
Felt normal at crossfit this morning, was able to push it all the way.
Got to bed an hour later that I'd hoped.
Good to see the carbs really low for Thursday, but that's because the calories are really low too. Have to try to eat more for breakfast.
3 chicken breasts for lunch today felt like a lot, less appetite than yesterday.
Bodyfat seems to be evening out as a slowly declining graph, but weight loss is not stopping. Eating more breakfast could bolster that.
Kie's Friday
workout
crossfit - Regionals 12.4 Team Workout
breakfast
BCAA, sausages, protein gel and a diet pepsi
lunch
steak and broccoli
workout
crossfit - Grace Rx'd
dinner
pork chops, spinach, avocado with olive oil and balsamic
casein protein shake
summary
morning weight: 76.30kg
morning BF: 12.0%
calories: 2070
protein: 245g
fat: 113g
carbs: 28g
previous night's sleep: 6
notes:
Not going to bed early enough, part of the reason 'power week' stripped off fat was due I think to all the good sleeping that was going on. Must try to keep this as constant as possible between the two experiments.
After a tired start to the week I am feeling stronger.
Having some fat and protein for post workout breakfast will help get the calories up today.
Eating at maintenance yesterday meant the weight didn't drop but the fat kept dropping.
Kie's Saturday - Carb cycling day
workout
crossfit - Miracle Mile
breakfast
Protein Shake, burrito, young coconut strawberry and yoghurt smoothie, biscuits, root beer
lunch
honeydew melon, biscuits, aquarius, taco rice
dinner
popcorn, amino value, buttered toast with peanut butter, with marmite, with jam, young coconut melon and yoghurt smoothie, biscuits, burrito
summary
morning weight: 75.95kg
morning BF: 11.4%
calories: 4462
protein: 172g
fat: 135g
carbs: 646g
previous night's sleep: 7
notes:
Just over the 600g mark on the carbs, didn't feel rough this Saturday, felt full all day though.
Next Saturday try to eat a sweet potato at least.
Kie's Sunday
workout
no motivation
breakfast
nothing - still full
lunch
sausages, saurkraut and a bottle of red wine
dinner
cod and spinach
summary
morning weight: 78.6kg
morning BF: 12.4%
calories: 1412
protein: 42g
fat: 60g
carbs: 33g
previous night's sleep: 7
notes:
Started the day with a bit of a food hangover.
Kie's Monday
workout
crossfit - push presses
breakfast
protein gel and diet pepsi
lunch
250g smoked salmon, green salad, diet Dr. Pepper
dinner
chicken & tomato stew
summary
morning weight: 79.1kg
morning BF: 12.8%
calories: 963
protein: 142g
fat: 26g
carbs: 31g
previous night's sleep: 6
notes:
Stayed up late watching Predator, woke up feeling dried out from the wine so drank loads of water all day.
Kie's Tueday
workout
Crossfit - cleans
breakfast
protein gel and diet pepsi
lunch
chicken tomato stew
dinner
salmon, spinach, lettuce, avocado with olive oil
summary
morning weight: 78.1kg
morning BF: 13.2%
calories: 1636
protein: 134g
fat: 101g
carbs: 53g
previous night's sleep: 7
notes:
Felt okay this morning. Surprised by the BF reading, it looks like the weights comes down first, then the bodyfat comes down, then the weight loss slows, and the bodyfat continues to drop. With a slow start to the week, perhaps due to not depleting glycogen on Sunday morning and drinking on Sunday, I am not confident that I'll get to 11.4% BF again this Saturday morning. That would mean this way of dieting is not a method to reduce BF and should not be revisited. Of course I'll continue for the planned 4 weeks regardless of data.
Kie's Wednesday
workout
Crossfit - front squats, weighted pull-ups,
breakfast
protein gel and diet pepsi
lunch
chicken tomato stew
dinner
Chicken, broccoli, fried eggs, kimchi, butter, carrots and lotus root
summary
morning weight: 76.65kg
morning BF: 12.2%
calories: 1178
protein: 147g
fat: 41g
carbs: 49g
previous night's sleep: 8
notes:
Felt great this morning, 8 hours sleep! 10pm to 6.15am. I could have gone back to sleep for more too. Shows how my body needs more sleep.
Felt good in the gym too.
It is not a coincidence that I had an omega rich, high fat, high protein low carb meal, then 8 hours sleep and bodyweight came in a whole 1% less in 24 hours. Try the same tonight.
Last week there was one reading outside the curve on the graph, this week the off reading could be yesterday's 13.2. Last week I hit 12.2% on Thursday@75.65kg, this week 12.2% was hit on Wednesday@76.65. Could this be a slow downward trend on BF% while increasing muscle mass?
Kie's Thursday
workout
Crossfit - Good mornings, wall balls and 200m runs
breakfast
3 boiled eggs and diet pepsi
lunch
Chicken and broccoli
dinner
Salmon, broccoli, spinach, kimchi
summary
morning weight: 76.30kg
morning BF: 12.0%
calories: 1605
protein: 206g
fat: 72g
carbs: 24g
previous night's sleep: 8
notes:
8 hours sleep again! 0.2% drop in BF, same as last friday. But will the swoop to 11.2% come to fall in line with predictions?
Last night I felt stuffed after dinner, but hardly ate any calories over the whole day.
Kie's Friday
workout
Crossfit - High hang snatches and Hang cleans
breakfast
2 boiled eggs and diet pepsi
lunch
Smoked salmon and salad
workout
Crossfit - Kalsu, the most horrible workout ever
dinner
Pacific cod, spinach, kimchi
summary
morning weight: 75.65kg
morning BF: 12.0%
calories: 1214
protein: 203g
fat: 31g
carbs: 29g
previous night's sleep: 7
notes:
Only 7 hours sleep because I got up early for open gym.
Is that why BF was stagnant.
Last time a omega rich, high protein day followed by a good night's sleep dropped 1%BF, this time nothing. Not confident about beating last week's 11.4%.
Kie's Saturday - carb refeed
workout
Crossfit - 30 muscle ups, pull-ups, push-presses, runs, air squats
breakfast
protein shake, burrito, berry juice
lunch
danish pastry, cheesecake, creme caramel, yoghurt
dinner
caramel popcorn, salted chocolate cookies, sweet potato, honeydew melon, 4 litres of beer, sashimi, chicken wings, ginkgo nuts, scallops, asparagus, yoghurt and raisins
summary
morning weight: 75.0kg
morning BF: 11.10%
calories: 5382
protein: 222g
fat: 129g
carbs: 617g
previous night's sleep: 7
notes:
stressful day with all the trains etc.
Kie's Sunday - re-establish ketosis
workout
5k run, cycle, walk
breakfast
scotch eggs
lunch
sausages, red wine
dinner
diet pepsi
summary
morning weight: 77.35kg
morning BF: 11.20%
calories: 1217
protein: 60g
fat: 96g
carbs: 20g
previous night's sleep: 10 (hangover)
notes:
Kie's Monday
workout
Crosssfit - Snatch 5-5-5-5-5
breakfast
3 boiled eggs, sausages
lunch
3 sirloin steaks, carrot , broccoli, sausages
dinner
pork chop, spinach, broccoli, kimchi
summary
morning weight: 78.2kg
morning BF: 12.30%
calories: 2198
protein: 287g
fat: 119g
carbs: 19g
previous night's sleep: 7
notes:
There we go! there's the delayed jump in BF from Saturdays refeed. But why does it take a day to register?
Kie's Tuesday
workout
Crossfit - front squats, weighted pull-ups
breakfast
diet pepsi
lunch
4 pork chops, broccoli, carrot
dinner
Nimono
summary
morning weight: 77.98kg
morning BF: 11.80%
calories: 984
protein: 121g
fat: 43g
carbs: 27g
previous night's sleep: 8
notes:
Good to see the bodyfat has completed its rise and is on the journey back down again as in week 1. I think if the Sunday morning 5k was not done, then today would have seen either another slight increase or the same result as Monday. Instead by re-establishing ketosis right away, the bodyfat starts it's journey to Saturday morning's 10.8% (Estimation made from graph so far below).
Kie's Wednesday
workout
Crossfit - One legged deadlifts, weighted dips
breakfast
Nimono
lunch
Chicken and broccoli
dinner
Nimono, salmon, kimchi, pickles
summary
morning weight: 77.05kg
morning BF: 12.10%
calories: 1227
protein: 179g
fat: 40g
carbs: 27g
previous night's sleep: 7
notes:
Today's BF reading does not fall in line with the graph.
Kie's Thursday
workout
Crossfit - 1RM Jerk, Helen
breakfast
Nimono
lunch
Stir fried beef and broccoli
dinner
chicken drumsticks, kimchi
summary
morning weight: 67.95kg
morning BF: 12.10%
calories: 1199
protein: 138g
fat: 52g
carbs: 39g
previous night's sleep: 7
notes:
Nothing changed over 48hrs. Is the stress of this sore throat causing a plateau?
Kie's Friday
workout
Crossfit - 1RM Snatch TWOD, OHS 4-4-4-4-4 SWOD, Thrusters+CTB MWOD.
breakfast
BCAAs, pork and onions
lunch
pork and onions
dinner
chicken drumsticks, red wine.
summary
morning weight: 76.5kg
morning BF: 12.0%
calories: 1986
protein: 204g
fat: 104g
carbs: 56g
previous night's sleep: 6
notes:
Total plateau, caused by less sleep this week or by sore throat?
Kie's Saturday
workout
Crossfit - team WOD
breakfast
Protein shake, dried sweet potato, paleo cookies
lunch
melon bread, croissants, lemon smoothie, curry bread, pizza bread, cheesecake, milk, sweet potato cake.
dinner
yoghurt, peanut butter on toast, french toast, banana, kiwi, mango, watermelon, pineapple jelly, aloe vera drink, banana ole drink, 70% dark chocolate.
summary
morning weight: kg
morning BF: 12.0%
calories: 5312
protein: 213g
fat: 240g
carbs: 695g
previous night's sleep: 7.5
notes:
Cold almost gone away.
Kie's Sunday
workout
Cycle, 5km run, cycle, walk
breakfast
nothing
lunch
sausages, fried eggs
dinner
sausages and dark chocolate
summary
morning weight: kg
morning BF: 12.0%
calories: 729
protein: 39g
fat: 67g
carbs: 16g
previous night's sleep: 9
notes:
Good night's sleep after a bloated day of mainly refined flours and dairy. Feel so much better with an empty stomach.
Kie's Monday
workout
Crossfit - Front squats, weighted pull-ups, dumbbell thruster met-con
breakfast
sausages, diet pepsi
lunch
sausages
dinner
chicken, broccoli and egg mayo
summary
morning weight: 77.95kg
morning BF: 12.0%
calories: 1631
protein: 103g
fat: 123g
carbs: 53g
previous night's sleep: 7
notes:
Felt really strong in the gym this morning, it's great not feeling weak like I was last week.
Why did I eat 40g of carbs in the form of dark chocolate?
Kie's Tuesday
breakfast
nothing
lunch
nothing
workout
Crossfit - Romanian deadlifts, dips, Diane
dinner
maguro tomato avocado wasabi salad, fried cod, raspberry leaf tea, chicken and cucumber, casein protein shake
summary
morning weight: 77.35kg
morning BF: 11.8%
calories: 1381
protein: 210g
fat: 40g
carbs: 45g
previous night's sleep: 9 (woke up once, then slept in)
notes:
Dark chocolate taking up all the carbs again!
Had to eat a lot to make up for fasting all day.
Kie's Wednesday
workout
Crossfit - cleans
breakfast
pork and onion
lunch
chicken breast and broccoli
dinner
roast balsamic lemon chicken
summary
morning weight: 77.10kg
morning BF: 12.0%
calories: 0
protein: 0g
fat: 0g
carbs: 0g
previous night's sleep: 8
notes:
Diane stiffness is taking 36 hours to kick in.
Kie's Thursday
workout
Crossfit - Press
breakfast
lunch
dinner
summary
morning weight: kg
morning BF: %
calories: 0
protein: 0g
fat: 0g
carbs: 0g
previous night's sleep:
notes:
workout
3 hour morning workout: deadlifts, met-con, cleans, pull-ups
breakfast
2 rounds of pancakes with butter and blueberry jam
young coconut
chocolate protein smoothie
banana
yoghurt
home-made cheesecake
Four 7" pepperoni pizzas
Yoghurt banana strawberry young coconut meat & water smoothie
dinner
Baskin Robins mint choc chip ice cream
Movie popcorn - butter
Movie popcorn - caramel
2 Large Pepsi (not diet)
evening
Large Sprite
summary
morning weight: 78.00kg
morning BF: 13.0%
calories: 6,735
protein: 251g
fat: 255g
carbs: 935g
sleep: 7 hours
notes:
Think I could have eaten more healthily using sweet potatoes and dried fruits.
Kie's Sunday - start of CKD
workout
4km cycle, 5km fast run, 4km
breakfast
no time lunch
sausages
bottle of wine
dinner
swordfish
kimchi
broccoli
half a bottle of wine
summary
morning weight: 79.65kg
morning BF: 13.0%
calories: 2055
protein: 105g
fat: 82g
carbs: 40g
prev night's sleep: 7 hours
notes:
Early morning workout was done at high intensity to deplete liver glycogen stores and speed onset of ketosis.
Half of calories and carbs came from red wine. Did well to refuse champagne keeping carbs below 50g.
Kie's Monday
workout
none, legs still broken from run
breakfast
no time
lunch
was too lazy to make anything before leaving for work
dinner
pork chops, 2 fried eggs, kimchi, avocado with olive oil, and spinach
summary
morning weight: 77.65kg
morning BF: 13.2%
calories: 1173
protein: 57g
fat: 95g
carbs: 41g
previous night's sleep: 8 hours
notes:
Should eat more than this or I'll lose muscle and fat.
Start getting organised tomorrow.
Managed to get the calories up with some olive oil and avocados. Avocados have a lot of carbs too though, so they sent the carb total up to 34 out of 42g.
Overall pleased with the day, still unable to walk from Sunday's 5k, and sunburnt.
Kie's Tuesday
workout
crossfit - romanian deadlift & met-con
breakfast
protein gel and a diet pepsi
lunch
3 steaks, carrot and broccoli
dinner
2 steaks, kimchi, avocado with olive oil, broccoli, cup of milky tea.
summary
morning weight: 77.35kg
morning BF: 11.9%
calories: 2604
protein: 378g
fat: 101g
carbs: 38g
previous night's sleep: 8 hours
notes:
Good on the sleep for the past 2 days.
That morning workout really beat me up and I feel drained.
10 minutes late for work because I had to sit in the gym for a while with my head in my hands.
Huge drop in bodyfat Mon-Tues. Was this due to not eating much on Sun & Mon? Or perhaps it is the effect of Saturday's carb overeating compared with the following carb restriction. Or it could be a machine malfunction and tomorrow's reading will be above 12%. Will be interesting to see if this happens every week.
Good to get more calories in today too. Just over maintenance.
Kie's Wednesday
workout
crossfit - "Jackie"
breakfast
protein gel and a diet pepsi
lunch
chicken, broccoli and carrot
workout
crossfit - pull-up practice, GHD practice and handstand practice
dinner
chicken, broccoli and dijon
casein protein shake
summary
morning weight: 76.6kg
morning BF: 12.5%
calories: 1196
protein: 236g
fat: 8g
carbs: 31g
previous night's sleep: 8
notes:
Felt tired at CF this morning, but managed to get through a good workout.
Lost weight but gained bodyfat, yesterday must have been a machine malfunction. Daily readings over 4 weeks will help this even out.
Calories were a bit low for Wednesday so put in a protein shake to increase to 1,200. Still too low. Try harder tomorrow.
Kie's Thursday
workout
crossfit - SWOD: Front Squats, MWOD: Wall balls and mountain climbers
breakfast
protein gel and a diet pepsi
lunch
chicken, broccoli and dijon
dinner
sausages, fried eggs and spinach
more sausages and casein protein shake
summary
morning weight: 75.65kg
morning BF: 12.2%
calories: 1805
protein: 225g
fat: 112g
carbs: 26g
previous night's sleep: 7
notes:
Felt normal at crossfit this morning, was able to push it all the way.
Got to bed an hour later that I'd hoped.
Good to see the carbs really low for Thursday, but that's because the calories are really low too. Have to try to eat more for breakfast.
3 chicken breasts for lunch today felt like a lot, less appetite than yesterday.
Bodyfat seems to be evening out as a slowly declining graph, but weight loss is not stopping. Eating more breakfast could bolster that.
Kie's Friday
workout
crossfit - Regionals 12.4 Team Workout
breakfast
BCAA, sausages, protein gel and a diet pepsi
lunch
steak and broccoli
workout
crossfit - Grace Rx'd
dinner
pork chops, spinach, avocado with olive oil and balsamic
casein protein shake
summary
morning weight: 76.30kg
morning BF: 12.0%
calories: 2070
protein: 245g
fat: 113g
carbs: 28g
previous night's sleep: 6
notes:
Not going to bed early enough, part of the reason 'power week' stripped off fat was due I think to all the good sleeping that was going on. Must try to keep this as constant as possible between the two experiments.
After a tired start to the week I am feeling stronger.
Having some fat and protein for post workout breakfast will help get the calories up today.
Eating at maintenance yesterday meant the weight didn't drop but the fat kept dropping.
Kie's Saturday - Carb cycling day
workout
crossfit - Miracle Mile
breakfast
Protein Shake, burrito, young coconut strawberry and yoghurt smoothie, biscuits, root beer
lunch
honeydew melon, biscuits, aquarius, taco rice
dinner
popcorn, amino value, buttered toast with peanut butter, with marmite, with jam, young coconut melon and yoghurt smoothie, biscuits, burrito
summary
morning weight: 75.95kg
morning BF: 11.4%
calories: 4462
protein: 172g
fat: 135g
carbs: 646g
previous night's sleep: 7
notes:
Just over the 600g mark on the carbs, didn't feel rough this Saturday, felt full all day though.
Next Saturday try to eat a sweet potato at least.
Kie's Sunday
workout
no motivation
breakfast
nothing - still full
lunch
sausages, saurkraut and a bottle of red wine
dinner
cod and spinach
summary
morning weight: 78.6kg
morning BF: 12.4%
calories: 1412
protein: 42g
fat: 60g
carbs: 33g
previous night's sleep: 7
notes:
Started the day with a bit of a food hangover.
Kie's Monday
workout
crossfit - push presses
breakfast
protein gel and diet pepsi
lunch
250g smoked salmon, green salad, diet Dr. Pepper
dinner
chicken & tomato stew
summary
morning weight: 79.1kg
morning BF: 12.8%
calories: 963
protein: 142g
fat: 26g
carbs: 31g
previous night's sleep: 6
notes:
Stayed up late watching Predator, woke up feeling dried out from the wine so drank loads of water all day.
Kie's Tueday
workout
Crossfit - cleans
breakfast
protein gel and diet pepsi
lunch
chicken tomato stew
dinner
salmon, spinach, lettuce, avocado with olive oil
summary
morning weight: 78.1kg
morning BF: 13.2%
calories: 1636
protein: 134g
fat: 101g
carbs: 53g
previous night's sleep: 7
notes:
Felt okay this morning. Surprised by the BF reading, it looks like the weights comes down first, then the bodyfat comes down, then the weight loss slows, and the bodyfat continues to drop. With a slow start to the week, perhaps due to not depleting glycogen on Sunday morning and drinking on Sunday, I am not confident that I'll get to 11.4% BF again this Saturday morning. That would mean this way of dieting is not a method to reduce BF and should not be revisited. Of course I'll continue for the planned 4 weeks regardless of data.
Kie's Wednesday
workout
Crossfit - front squats, weighted pull-ups,
breakfast
protein gel and diet pepsi
lunch
chicken tomato stew
dinner
Chicken, broccoli, fried eggs, kimchi, butter, carrots and lotus root
summary
morning weight: 76.65kg
morning BF: 12.2%
calories: 1178
protein: 147g
fat: 41g
carbs: 49g
previous night's sleep: 8
notes:
Felt great this morning, 8 hours sleep! 10pm to 6.15am. I could have gone back to sleep for more too. Shows how my body needs more sleep.
Felt good in the gym too.
It is not a coincidence that I had an omega rich, high fat, high protein low carb meal, then 8 hours sleep and bodyweight came in a whole 1% less in 24 hours. Try the same tonight.
Last week there was one reading outside the curve on the graph, this week the off reading could be yesterday's 13.2. Last week I hit 12.2% on Thursday@75.65kg, this week 12.2% was hit on Wednesday@76.65. Could this be a slow downward trend on BF% while increasing muscle mass?
Kie's Thursday
workout
Crossfit - Good mornings, wall balls and 200m runs
breakfast
3 boiled eggs and diet pepsi
lunch
Chicken and broccoli
dinner
Salmon, broccoli, spinach, kimchi
summary
morning weight: 76.30kg
morning BF: 12.0%
calories: 1605
protein: 206g
fat: 72g
carbs: 24g
previous night's sleep: 8
notes:
8 hours sleep again! 0.2% drop in BF, same as last friday. But will the swoop to 11.2% come to fall in line with predictions?
Last night I felt stuffed after dinner, but hardly ate any calories over the whole day.
Kie's Friday
workout
Crossfit - High hang snatches and Hang cleans
breakfast
2 boiled eggs and diet pepsi
lunch
Smoked salmon and salad
workout
Crossfit - Kalsu, the most horrible workout ever
dinner
Pacific cod, spinach, kimchi
summary
morning weight: 75.65kg
morning BF: 12.0%
calories: 1214
protein: 203g
fat: 31g
carbs: 29g
previous night's sleep: 7
notes:
Only 7 hours sleep because I got up early for open gym.
Is that why BF was stagnant.
Last time a omega rich, high protein day followed by a good night's sleep dropped 1%BF, this time nothing. Not confident about beating last week's 11.4%.
Kie's Saturday - carb refeed
workout
Crossfit - 30 muscle ups, pull-ups, push-presses, runs, air squats
breakfast
protein shake, burrito, berry juice
lunch
danish pastry, cheesecake, creme caramel, yoghurt
dinner
caramel popcorn, salted chocolate cookies, sweet potato, honeydew melon, 4 litres of beer, sashimi, chicken wings, ginkgo nuts, scallops, asparagus, yoghurt and raisins
summary
morning weight: 75.0kg
morning BF: 11.10%
calories: 5382
protein: 222g
fat: 129g
carbs: 617g
previous night's sleep: 7
notes:
stressful day with all the trains etc.
Kie's Sunday - re-establish ketosis
workout
5k run, cycle, walk
breakfast
scotch eggs
lunch
sausages, red wine
dinner
diet pepsi
summary
morning weight: 77.35kg
morning BF: 11.20%
calories: 1217
protein: 60g
fat: 96g
carbs: 20g
previous night's sleep: 10 (hangover)
notes:
Kie's Monday
workout
Crosssfit - Snatch 5-5-5-5-5
breakfast
3 boiled eggs, sausages
lunch
3 sirloin steaks, carrot , broccoli, sausages
dinner
pork chop, spinach, broccoli, kimchi
summary
morning weight: 78.2kg
morning BF: 12.30%
calories: 2198
protein: 287g
fat: 119g
carbs: 19g
previous night's sleep: 7
notes:
There we go! there's the delayed jump in BF from Saturdays refeed. But why does it take a day to register?
Kie's Tuesday
workout
Crossfit - front squats, weighted pull-ups
breakfast
diet pepsi
lunch
4 pork chops, broccoli, carrot
dinner
Nimono
summary
morning weight: 77.98kg
morning BF: 11.80%
calories: 984
protein: 121g
fat: 43g
carbs: 27g
previous night's sleep: 8
notes:
Good to see the bodyfat has completed its rise and is on the journey back down again as in week 1. I think if the Sunday morning 5k was not done, then today would have seen either another slight increase or the same result as Monday. Instead by re-establishing ketosis right away, the bodyfat starts it's journey to Saturday morning's 10.8% (Estimation made from graph so far below).
 |
| Bodyfat/time graph of CKD experiment so far showing cross over at this Saturday's predicted bodyfat. |
Kie's Wednesday
workout
Crossfit - One legged deadlifts, weighted dips
breakfast
Nimono
lunch
Chicken and broccoli
dinner
Nimono, salmon, kimchi, pickles
summary
morning weight: 77.05kg
morning BF: 12.10%
calories: 1227
protein: 179g
fat: 40g
carbs: 27g
previous night's sleep: 7
notes:
Today's BF reading does not fall in line with the graph.
Kie's Thursday
workout
Crossfit - 1RM Jerk, Helen
breakfast
Nimono
lunch
Stir fried beef and broccoli
dinner
chicken drumsticks, kimchi
summary
morning weight: 67.95kg
morning BF: 12.10%
calories: 1199
protein: 138g
fat: 52g
carbs: 39g
previous night's sleep: 7
notes:
Nothing changed over 48hrs. Is the stress of this sore throat causing a plateau?
Kie's Friday
workout
Crossfit - 1RM Snatch TWOD, OHS 4-4-4-4-4 SWOD, Thrusters+CTB MWOD.
breakfast
BCAAs, pork and onions
lunch
pork and onions
dinner
chicken drumsticks, red wine.
summary
morning weight: 76.5kg
morning BF: 12.0%
calories: 1986
protein: 204g
fat: 104g
carbs: 56g
previous night's sleep: 6
notes:
Total plateau, caused by less sleep this week or by sore throat?
Kie's Saturday
workout
Crossfit - team WOD
breakfast
Protein shake, dried sweet potato, paleo cookies
lunch
melon bread, croissants, lemon smoothie, curry bread, pizza bread, cheesecake, milk, sweet potato cake.
dinner
yoghurt, peanut butter on toast, french toast, banana, kiwi, mango, watermelon, pineapple jelly, aloe vera drink, banana ole drink, 70% dark chocolate.
summary
morning weight: kg
morning BF: 12.0%
calories: 5312
protein: 213g
fat: 240g
carbs: 695g
previous night's sleep: 7.5
notes:
Cold almost gone away.
Kie's Sunday
workout
Cycle, 5km run, cycle, walk
breakfast
nothing
lunch
sausages, fried eggs
dinner
sausages and dark chocolate
summary
morning weight: kg
morning BF: 12.0%
calories: 729
protein: 39g
fat: 67g
carbs: 16g
previous night's sleep: 9
notes:
Good night's sleep after a bloated day of mainly refined flours and dairy. Feel so much better with an empty stomach.
Kie's Monday
workout
Crossfit - Front squats, weighted pull-ups, dumbbell thruster met-con
breakfast
sausages, diet pepsi
lunch
sausages
dinner
chicken, broccoli and egg mayo
summary
morning weight: 77.95kg
morning BF: 12.0%
calories: 1631
protein: 103g
fat: 123g
carbs: 53g
previous night's sleep: 7
notes:
Felt really strong in the gym this morning, it's great not feeling weak like I was last week.
Why did I eat 40g of carbs in the form of dark chocolate?
Kie's Tuesday
breakfast
nothing
lunch
nothing
workout
Crossfit - Romanian deadlifts, dips, Diane
dinner
maguro tomato avocado wasabi salad, fried cod, raspberry leaf tea, chicken and cucumber, casein protein shake
summary
morning weight: 77.35kg
morning BF: 11.8%
calories: 1381
protein: 210g
fat: 40g
carbs: 45g
previous night's sleep: 9 (woke up once, then slept in)
notes:
Dark chocolate taking up all the carbs again!
Had to eat a lot to make up for fasting all day.
Kie's Wednesday
workout
Crossfit - cleans
breakfast
pork and onion
lunch
chicken breast and broccoli
dinner
roast balsamic lemon chicken
summary
morning weight: 77.10kg
morning BF: 12.0%
calories: 0
protein: 0g
fat: 0g
carbs: 0g
previous night's sleep: 8
notes:
Diane stiffness is taking 36 hours to kick in.
Kie's Thursday
workout
Crossfit - Press
breakfast
lunch
dinner
summary
morning weight: kg
morning BF: %
calories: 0
protein: 0g
fat: 0g
carbs: 0g
previous night's sleep:
notes:
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