Go hard or go home

Hanley

1,800 sounds a bit low. Add in 50g of carbs to get up to 2,000. So rice/sweet potato.

Naos

Hanley wrote: »

1,800 sounds a bit low. Add in 50g of carbs to get up to 2,000. So rice/sweet potato.

I think it's only fair to add: I haven't been putting the 70g mozarella to my lunch (forgetful). I did it on the Monday (50g) and kcals came in at 2056

Hanley

Naos wrote: »

I think it's only fair to add: I haven't been putting the 70g mozarella to my lunch (forgetful). I did it on the Monday (50g) and kcals came in at 2056

Leave the cheese out and swap it for carbs so!

...you will have 2-4 days of crapness as you adjust to low carb, tis to be expected. Should be rocking from next week!!

Naos

Hanley wrote: »

Leave the cheese out and swap it for carbs so!

...you will have 2-4 days of crapness as you adjust to low carb, tis to be expected. Should be rocking from next week!!

Will do! And looking forward to it Enjoy your break and catch up next week!

Naos

Friday - Rest
Sat - 6km walk as I was quite run down
Sun - Rest

Mon: Gym

1 x 10000 x 40kg DL to warmup
1 x 5 x 60kg + 7 x 8kg chins
1 x 5 x 80kg + 6 x 8kg chins
1 x 5 x 90kg + 6 x 8kg chins
1 x 4 x 100kg

FAIL.

I knew it would be a bad day, felt really weak & unfocused for this session.

After I started lifting, energy totally sapped here to a point of dizziness. I've been feeling pretty sh*tty the last few days and this was the finale.

I should've just gone for a run

Naos

Tues: Striking - 90mins

Conditioning circuits (Press up tabatas, core stuff)
Lot of sparring rounds.

Felt great today, I'm lighter and had a few sneaky Jaffa cakes (confession) before training - moved a lot smoother and just felt good.

Naos

Tuesday 6.7km run: 34m 22s

Nice run around the phoenix park with a few hills thrown in.

Km 1: 4.46
Km 2: 4.38
Km 3: 4.45
km 4: 4.57
Km 5: 5.55
Km 6: 5:52
Km 7: 5:08

I used to do that run a bit and would get similar time, considering I've only went out on 5 runs [I think] in the last 3 months I'm happy with it.

Naos

Meeting Hanley later, haven't been strict to the diet this week [Sick, holidays tomorrow, excuse] however three things I've learned about myself:

1) I can motivate myself to go exercise even if I have no desire for it.
2) I do not get cravings for junk food [read: Pizza, burgers, chips etc]
3) Contradictory to the above, I'm an aboslute sugar fiend and this is my biggest downfall. When I start I find it hard to stop, this needs to be worked on majorly in order to progress.

The sweet sh*t is the real killer. Stop that and I'm golden...ish.

Naos

Can't out train a bad diet but I'm gonna try! (on holidays in Portugal)

Yesterday: 9km walk

This morning, hotel gym:

Bench press and dips:

1x10x62kg | 7 dips
3x8x62kg | 3x7 dips

Barbell curls & pressups & wide chins:

3x6x35kg | 3x10 | 3x6

Incline situps & L-ups & leg raises:

3x10x10kg overhead | 3x10 | 3x5ish

Naos

Returned home from Lagos last night

Starting diet + training again from today and looking forward to it!

Sep 25th Morn Weight: 84.7kg

Naos

Tues MMA: 80 mins

First night back in almost two weeks, wow I felt soft. It was like I completely forgot everything I've learned, looking forward to getting back to where I was quickly

Conditioning plus a lot of 4min rounds.

Sep 26th Morn Weight: 82.9kg (Won't be doing any more weight updates for a bit was just an interesting waterweight/sh*t food drop in one day. Also I don't care as much about weight, just want skinfolds down).

Naos

Wed Technical Striking (beginners class): 50mins

Fairly basic class last night with some conditioning work thrown in, needed though as I'm still rusty (cannot believe how much after such a short time off).

Hanley

Naos wrote: »

Wed Technical Striking (beginners class): 50mins

Fairly basic class last night with some conditioning work thrown in, needed though as I'm still rusty (cannot believe how much after such a short time off).

Shoulda hit your gf when you were away...









...with gloves, and on her hands, where she would be wearing pads.

Naos

Tues 2nd Boxing 90 mins
Wed 3rd Cardio/Boxing 60 mins
Thurs 4th BJJ 60 mins | MMA 90 mins

Weight and Bodyfat:

1st Sep Hanley: 85.8kg | Bodyfat = 14.42%
15th Sep Hanley: 83.4kg [-2.4kg] | Bodyfat = 12.9% [-1.52%]
5th Oct Morn Weight:81.8kg [Lowest I've been in years!]

Although I've tidied my diet up a lot, not been as strict as I could've been. Tupperware being bought this weekend and weeks eating being made up on Sunday!

Meeting Hanley on the 7th with my goal to be 10% by 8th Nov (my birthday).

(We measure skin folds using Jackson Pollack 7 site system, BF% is just to make it easier to track here.)

Naos

Saturday: MMA 115 mins

Cardio circuits, thai pads + kickboxing spars.

Mon Morn: Gym

I don't even want to write this it was so $hit.

Squat:
3 x 5 x 60kg

Bench:
3 x 5 x 70kg

Deadlift
1 x 5 x 80kg
1 x 5 x 100kg (energy dropped completely after this for some reason)
1 x 5 x 80kg

Chins:
3 x 6

Naos

Tues: Nothing - this is quite embarrassing but my legs are still hurting quite a bit, think it was more to do with lack of warmdown than the weights.

Weight and Bodyfat Update:

1st Sep Hanley: 85.8kg | Bodyfat = 14.42%
15th Sep Hanley: 83.4kg [-2.4kg] | Bodyfat = 12.9% [-1.52%]
7th Oct Hanley: 82.6lkg [-.8kg] | Bodyfat = 11.33% [-1.56%]

Nov 3rd Goal: 80kg @ 10% bodyfat

Hanley

You wanna lose 2kg and add 10% bodyfat? Alright, now we're talking. That, I can do.

Naos

Been quite a busy few weeks - job restructure + interviews so training was lacking. (Got about 3/4 sessions in)

Anyway, onwards and upwards:

Mon: BJJ - 80mins, lot of rolls.

Tues Morn Run: - 5.72km | 28m 23s | 04:58 avg min/km

Finished the run off with about 80 or so pressups.

Naos

Wed CMMA: Conditioning Circut - 1hour

Circuit not bad. Then went to do some BJJ. About 5 minutes in, felt something weird in my knee so had to take it off and ice it all night.

Should be good to go later on.

Naos

Mon Weights:

(A) Deadlift:

1 x 5 x 60kg
1 x 5 x 80kg
3 x 5 x 100kg

(B) DB Bench:
4 x 5 x 30kg

(B) Chins
4 x 8

(C) Military Press
3 x 5 x 50kg

(C) DB Curl
3 x 6 x 16kg

(D)Tricep Pushdown - Rope attachment
2 x 8 x 13.5kg

Something else cannot remember.

Tues: Striking 80mins

Light enough day, not too much sparring - lot of technical work, circuits + thai pad rounds.

Wed: Weights

(A) Deadlift:

1 x 5 x 60kg
1 x 5 x 80kg
3 x 5 x 100kg

(B) Bentover Row
4 x 5 x 50kg

(B) Chins
3 x 8

(C) Military Press
4 x 5 x 50kg

Something else cannot remember.

StrawDub

Savage new exercises man, I am going to give them a try tomorrow

Naos wrote: »

Mon Weights:

Something else cannot remember.

Wed: Weights

Something else cannot remember.

Naos

StrawDub wrote: »

Savage new exercises man, I am going to give them a try tomorrow

They're tough lad, if you want me to take a look at your form just let me know

Thurs MMA

Kickboxing + bjj

Saturday - Crosstraining with PHK MMA Belfast

Went up to Belfast to do some crosstraining with another club. Great day out, brilliant atmosphere, great coaching & good level headed sparring + technique from all involved.

Was injured going up (Shin hanging off me + sore elbow joints) so was a bit pissed off I wasn't 100% but enjoyed it.

Stayed up there for the weekend, sheer gluttony occured. Ended up going to BurgerKing twice, having eaten only 2 takeaways in the last 3 months :eek: and other crap.

Edit: I also noticed that in the past two days eating crap, had what can only be described as a hangover each day, presumbly from eating sh!t foods, quite odd.

Hanley

Naos wrote: »

Edit: I also noticed that in the past two days eating crap, had what can only be described as a hangover each day, presumbly from eating sh!t foods, quite odd.

Is it REALLY that odd....?

I'm pretty sure I said this to you a while ago - the only time you notice how good you're feeling is when you slip up and eat crap. Normally we walk around in a constantly crap state without even realizing it!!

Naos

Yes you did, this was such a kick in the nuts though. Have cut out alcohol for the most part in my diet (went from boozing maybe twice a week to about once a month) and getting hangovers from crap food, f**k that I have no idea how people can allow themselves to feel that way all the time and I was one of them.

Tues MMA + BJJ
Striking techniques and cardio followed by few rolls in bjj. My right shin is officially wrecked, was wearing a shin pad for rolling and was still hurting a lot through that so no contact for a while.

Hanley wrote: »

Is it REALLY that odd....?

I'm pretty sure I said this to you a while ago - the only time you notice how good you're feeling is when you slip up and eat crap. Normally we walk around in a constantly crap state without even realizing it!!

Naos

Wed - Gym

Taking a few nights off MMA to let my shin heal up.

(A) Bentover Row
4 x 5 x 55kg

(A) Pull Ups
4 x 7

(B) Military Press
4 x 5 x 55kg

(B) Chins
4 x 7

(C) DB Press
3 x 6 x 30kg

(C) Rows
3 x 10

(D) DB Curl
3 x 5 x 16kg

Naos

Thurs 5km Run: 30mins

Went for a run with mate, nice and easy jog.

Naos

Sat - MMA: 1.5 hours

Cardio + Sparring.

Decided to test out my shin, was fine for a few rounds but a kick was checked in the 3rd or 4th spar and that kind of ended my fun there. Few boxing rounds after, basically on one leg so had to stop after two rounds.

Going to leave it rest now for a few more days, just concentrate on upper body weights, chins, pullups etc anything that doesn't put pressure on my leg.

Naos

Weight and Bodyfat Update:

1st Sep Hanley: 85.8kg | Bodyfat = 14.42%
15th Sep Hanley: 83.4kg [-2.4kg] | Bodyfat = 12.9% [-1.52%]
7th Oct Hanley: 82.6kg [-.8kg] | Bodyfat = 11.33% [-1.56%]
8th Nov Hanley: 80.4kg [-2.2kg] | Bodyfat = 10.47% [-.86%]

Total KG lost: 5.4kg
Total BF lost: 3.95%

Results of the Rev Fit nutritional program

I'm very happy with the results, they could've been better if I'd been tighter on the program which shows how effective it is even at around 85%.

Have a great framework to follow now, probably going to get a check done every few months to see where I'm at.

Hanley

Naos wrote: »

Weight and Bodyfat Update:


8th Nov Hanley: 80.4kg [-2.2kg] | Bodyfat = 10.47% [-86%]

That's right folks! DOWN 86%. BOO YAH!

Naos

Mon Gym

(A) DB Bench
5 x 6 x 30kg

(A) Pull Ups
5 x 7 (4th & 5th set needed break at 5 PUs)

(B) Push Press
5 x 5 x 55kg

(B) Chin Ups
5 x 7 (4th & 5th set needed break at 5 Chins)

(C) Bent Over Row
4 x 5 x 55kg

(C) Dips
4 x 8

(C) Bicep curls
2 x 8 x 16kg
2 x 6 x 16kg