Ok, picture 3, and some obvious differences. Mainly hair.
Starting to see a bit of a difference now!!! I just need to keep it up and I'll be where I wanna be :)
Monday, 21 January 2013
weigh in
Weight: 84kg. BF: 17%
I'm gonna take the above BF measurement with a pinch of salt yet again, but as noted last week, its definitely going down. Looking in the mirror i'm pretty sure I can see a bit of difference between now and the first photo I posted. Maybe not as drastic as 3/4% though. I'll post a new pic tonight.
The weight has gone down quite drastically in 2 weeks, I had a minor freakout when stepping on the scales this morning, worrying that I'm losing it too fast, or maybe losing too much muscle in the process. Several frantic emails to Adele, and a few posts on NF and I had calmed down a fair bit. I've seen another NF user had a slightly bigger drop in weight when going full on paleo for the first time, and whilst doing less exercise that me. Also, one of the guys who replied to my post mentioned that it could just be water weight; due to the fact i'm now eating less than I was when bulking, and no carbs, my glycogen stores are much lower. And glycogen holds water. Ergo, a lot of water in my body has been lost. This also goes hand in hand with the fact I've had to get up nearly every night to pee. Not like every 5 minutes, just once a night at most, but pre-paleo that was pretty rare.
I've been told to keep an eye on it, and keep an eye on it I will.
Dan
I'm gonna take the above BF measurement with a pinch of salt yet again, but as noted last week, its definitely going down. Looking in the mirror i'm pretty sure I can see a bit of difference between now and the first photo I posted. Maybe not as drastic as 3/4% though. I'll post a new pic tonight.
The weight has gone down quite drastically in 2 weeks, I had a minor freakout when stepping on the scales this morning, worrying that I'm losing it too fast, or maybe losing too much muscle in the process. Several frantic emails to Adele, and a few posts on NF and I had calmed down a fair bit. I've seen another NF user had a slightly bigger drop in weight when going full on paleo for the first time, and whilst doing less exercise that me. Also, one of the guys who replied to my post mentioned that it could just be water weight; due to the fact i'm now eating less than I was when bulking, and no carbs, my glycogen stores are much lower. And glycogen holds water. Ergo, a lot of water in my body has been lost. This also goes hand in hand with the fact I've had to get up nearly every night to pee. Not like every 5 minutes, just once a night at most, but pre-paleo that was pretty rare.
I've been told to keep an eye on it, and keep an eye on it I will.
Dan
Sunday, 20 January 2013
footy
great game of footy today, only went in goal once during the 90 minutes, the rest of the time I had loads of energy, and was probably playing some of the best football I've ever played.
All I ate beforehand was a banana, and I still had plenty in the tank at the end of the 90. going to have to do a few more sunday sessions if they're like that.
I think it might be down to the paleo diet, or the fact that i've not drank in 3 weeks. either way, whatever im doing is working, so I'm gonna try and keep it up.
All I ate beforehand was a banana, and I still had plenty in the tank at the end of the 90. going to have to do a few more sunday sessions if they're like that.
I think it might be down to the paleo diet, or the fact that i've not drank in 3 weeks. either way, whatever im doing is working, so I'm gonna try and keep it up.
Saturday, 19 January 2013
more workout
Just a quick one, mainly for my benefit so i remember how much i did today.
Did todays SS session as usual, hit 57.5kg bench, and 85kg DL, whilst still doing 65kg squats.
Also did an extra 10 mins on the treadmill in the middle, 3, 2, 2 pull ups (near the end of a heavy sesh, hence the shite number), and 3 sets of 8 close grip bench, 40kg.
sound.
Did todays SS session as usual, hit 57.5kg bench, and 85kg DL, whilst still doing 65kg squats.
Also did an extra 10 mins on the treadmill in the middle, 3, 2, 2 pull ups (near the end of a heavy sesh, hence the shite number), and 3 sets of 8 close grip bench, 40kg.
sound.
Thursday, 17 January 2013
Gym update
Just got back from a beasty gym session, and i'm pretty sure I've found my max shoulder press and power clean weights for the next few weeks. SP: 40kg and PC: 50kg. I couldn't finish the last rep, on the last set for the press, and the first set for the clean was a bit wobbly. But I adjusted my balance and then was fine. Although it felt like i'd been dead lifting 80kg for 3 sets by the time i'd finished which I wasn't expecting. I may look to up these work sets in Feb, but for now they seem fine where they are. And where they are is pretty fucking hard for me.
I also added some dips, some bicep curls and some myotatic crunches in with todays workout, as now I've found a few weights where i'm comfortable, I'm going to be doing a few more exercises in my workouts rather than just the 3 per session as outlined in Starting Strength. So basically SS is going on hold until my next bulk up, when I can eat enough to fuel the muscle growth between sessions and start lifting heavier. But regardless, the 2 month stint of SS has done me well, and has upped all of my lifts (still finding a top weight for the dead lift).
I wasn't surprised at the dips, 3 sets of 6 reps was pretty taxing, not least because it was near the end of my session and I've not done them since early December. The bicep curls were a different matter. 3 sets of 8 reps @20kg were pumped out pretty easily. I probably had 2 or 3 more reps in the tank on the last set, which I was pleasantly surprised at, as I've not curled since probably before the last time I dipped, and when I did I wasn't doing much more than 20kg. So i'll be upping that shortly.
Anyway, I just wanted to put it on here that from February, when I'm in my flat, im gonna add an extra component to the workout regime: pushups and pullups in the morning. Not sure how im gonna structure it, or when im gonna do it (probs not every day, but still at least 3 days a week), but thats what the next 2 weeks are for. And then after that running in the morning....but thats for another post.
Dan
I also added some dips, some bicep curls and some myotatic crunches in with todays workout, as now I've found a few weights where i'm comfortable, I'm going to be doing a few more exercises in my workouts rather than just the 3 per session as outlined in Starting Strength. So basically SS is going on hold until my next bulk up, when I can eat enough to fuel the muscle growth between sessions and start lifting heavier. But regardless, the 2 month stint of SS has done me well, and has upped all of my lifts (still finding a top weight for the dead lift).
I wasn't surprised at the dips, 3 sets of 6 reps was pretty taxing, not least because it was near the end of my session and I've not done them since early December. The bicep curls were a different matter. 3 sets of 8 reps @20kg were pumped out pretty easily. I probably had 2 or 3 more reps in the tank on the last set, which I was pleasantly surprised at, as I've not curled since probably before the last time I dipped, and when I did I wasn't doing much more than 20kg. So i'll be upping that shortly.
Anyway, I just wanted to put it on here that from February, when I'm in my flat, im gonna add an extra component to the workout regime: pushups and pullups in the morning. Not sure how im gonna structure it, or when im gonna do it (probs not every day, but still at least 3 days a week), but thats what the next 2 weeks are for. And then after that running in the morning....but thats for another post.
Dan
Wednesday, 16 January 2013
Picture 2
So, pic number 2. not much difference between that and the first one. Not that i'm expecting much difference yet.
Monday, 14 January 2013
In pain...
Short post today.
I'm in serious pain from boxing class. Not like a bad pain, like i pulled a muscle or anything, more like the pain that comes from a non-stop class where every other minute you're either doing sit ups or planks and the instructors don't take 'i can't do this' for an answer.
The good type of pain.
Seriously, I feel like i've been hit in the stomach with a cannonball. And I can only assume it'll be worse tomorrow.
Anyway, I had my weekly weigh in this morning, and measured by BF% this evening.
85.1kg
19% BF
I'm not 100% on my BF as my girlfriend took the measurements. Nothing against her judgement, but I'd prefer to err on the side of caution than think 'OMG I can lose 1% a week no problem', plus we're using a pretty cheap set of calipers so its not gonna be exactly right. But I can say for sure that I haven't PUT ON any fat which is good. I'll put a picture up later.
Anyway, weights tomorrow, thinking of adding in some barbell rows. I love those for some reason. Also gonna try and put pull ups back in by the end of the week. Need to get my iron gym out of the cupboard as well to start doing some at home. Soon enough I wanna start the day with a few sets of push ups and a few sets of pull ups. I'll get more specific soon enough. Right now I need a shower.
Ok, so maybe not such a short post.
Dan
I'm in serious pain from boxing class. Not like a bad pain, like i pulled a muscle or anything, more like the pain that comes from a non-stop class where every other minute you're either doing sit ups or planks and the instructors don't take 'i can't do this' for an answer.
The good type of pain.
Seriously, I feel like i've been hit in the stomach with a cannonball. And I can only assume it'll be worse tomorrow.
Anyway, I had my weekly weigh in this morning, and measured by BF% this evening.
85.1kg
19% BF
I'm not 100% on my BF as my girlfriend took the measurements. Nothing against her judgement, but I'd prefer to err on the side of caution than think 'OMG I can lose 1% a week no problem', plus we're using a pretty cheap set of calipers so its not gonna be exactly right. But I can say for sure that I haven't PUT ON any fat which is good. I'll put a picture up later.
Anyway, weights tomorrow, thinking of adding in some barbell rows. I love those for some reason. Also gonna try and put pull ups back in by the end of the week. Need to get my iron gym out of the cupboard as well to start doing some at home. Soon enough I wanna start the day with a few sets of push ups and a few sets of pull ups. I'll get more specific soon enough. Right now I need a shower.
Ok, so maybe not such a short post.
Dan
Sunday, 13 January 2013
Rethinking the workouts
Got my second and third bouts of weekly cardio in this weekend, 45 minute game of 5 a side football with some friends on friday, and 90 minutes today.. This is pretty much a set arrangement every week, with a core group of about 7 or 8 of us, and then we get an extra 2 in. Usually, because we play pretty late (usually around 8pm) on a Friday, the pitches aren't that busy and we can stay on for an extra 45 minutes giving us a full 90 minute game.
Its amazing.
But this week was one of the times that it was busy, so we only got the 45. Still a great workout though. Especially as our team was rinsing it. Very enjoyable.
Sunday was nice and quiet, we could of stayed longer than the 90 mins but we were all knackered by the end of it.
Sunday was nice and quiet, we could of stayed longer than the 90 mins but we were all knackered by the end of it.
Basically as im on a bit of a calorie deficit, Im not eating enough to recover between the sessions, to lift more the next session.
Although I've upped a fair few of my lifts, i'm going to stop near my upper threshold for each of them, rather than try and push it further each week. As long as im still lifting heavy I should get the intended effects (keeping the muscle while i strip off the fat).
Over the next few weeks im going to add a few bits and pieces back into the workout, such as pullups and bent barbell rows to make sure the muscle from my bulk doesnt go anywhere.
Its Monday tomorrow, so I'll be doing my weekly weigh in and posting the results up here.
Dan
Thursday, 10 January 2013
Hitting the gym
I've been doing Starting Strength for the last 6-7 weeks, and i've been making some decent progress on it. Currently my lifts are like so:
Squat: 70kg
Bench: 52.5kg
Squat: 70kg
Bench: 52.5kg
Deadlift: 75kg
Press: 35kg
Power clean: 45kg
The only one i'm starting to struggle on at the moment is the squat. I'm about 15kg off of squatting my body weight, which would be huge for me. The rest of them, i feel like im still a good few weeks off of starting to faulter in my form, which is good. Pretty sure i'll be deadlifting 100k by the end of Jan :)
Hopefully it was just a lack of energy causing me trouble on my squats today. I got through the 3 sets of 5 alright, but it was hard.
Post gym meal was a nice Paleo lamb and veg combo, with some sweet potato mash.
Playing football tomorrow so that'll be my cardio done for the week (after boxing on Monday).
Dan
Tuesday, 8 January 2013
Photo 1
First photo to chart my progress..... taken 7/1/13, 86.8kg, 20% BF
Will probs post a new one every week or two to keep track.
Day 1
The title 'day 1' is a bit misleading.
In terms of this blog, its actually day 2. I've been on my new diet for the last 7 days, and I've been a gym regular for the last 6 months or so.
It just sounds like a good place to start.
So, the diet. I've been trying not to use the word 'diet', as to me, that conjures an image that once I reach my target, i'll stop. Diets are temporary, things people do to 'lose a few pounds'. I'm hoping this is more of a lifestyle change. Not that i'm going to eat 100% clean for the rest of my life, (wheres the fun in that?) but it means I'll be making a more permanent change to the way I look at my nutrition.
Since January 2nd, I've been on the Paleo diet, and I've been sticking to it pretty well. No refined carbs whatsoever, plenty of veg and decent protein and fruits and nuts for snacks. Here's an example of what I ate today;
Breakfast - Protein shake, a nectarine and a banana
11am snack - Large handful of pistachio nuts
Lunch - Chicken and vegetable stir fry (leftovers from yesterdays dinner)
Pre gym snack - banana
Post gym - protein shake
Dinner - Ribs, steamed veg, and a small portion of roast butternut squash/ sweet potato, and a cup of pineapple chunks for dessert.
Drinks: 2 cups of black coffee, and litres and litres of water.
Apparently you're not supposed to use whey protein on the Paleo diet, but i've heard conflicting accounts. In my view, a morning shake is a good protein hit after consuming nothing for 8 hours whilst being asleep. Plus its very low carb (2.5g per shake) so in that respect it fits in well.
The first few days I had a bit of sugar craving, working in an office where people bring in cakes and the like can make it very tempting to 'just have one'. But i've been down that road before, one always leads to another, then another, and before you know it your health plans have given way to a four pack of fosters, a large pizza and half a cake to yourself.
Maybe not that bad, but you know where I'm coming from.
Anyway, since Sunday the cravings have subsided a bit and im starting not to feel so hungry. I've also felt a bit more energy, yesterday I had my boxing class and it took a little while before I started to crash (its an intense class). I'm putting it down to the lack of blood sugar spikes due to the absence of carbs. Or maybe I'm getting used to the class. Either way, its a positive step.
Anyway, its time for the gym soon, i'll post about my exercise schedule and progress in the coming days.
Dan
Weight: 86.8kg
BF - 20%
In terms of this blog, its actually day 2. I've been on my new diet for the last 7 days, and I've been a gym regular for the last 6 months or so.
It just sounds like a good place to start.
So, the diet. I've been trying not to use the word 'diet', as to me, that conjures an image that once I reach my target, i'll stop. Diets are temporary, things people do to 'lose a few pounds'. I'm hoping this is more of a lifestyle change. Not that i'm going to eat 100% clean for the rest of my life, (wheres the fun in that?) but it means I'll be making a more permanent change to the way I look at my nutrition.
Since January 2nd, I've been on the Paleo diet, and I've been sticking to it pretty well. No refined carbs whatsoever, plenty of veg and decent protein and fruits and nuts for snacks. Here's an example of what I ate today;
Breakfast - Protein shake, a nectarine and a banana
11am snack - Large handful of pistachio nuts
Lunch - Chicken and vegetable stir fry (leftovers from yesterdays dinner)
Pre gym snack - banana
Post gym - protein shake
Dinner - Ribs, steamed veg, and a small portion of roast butternut squash/ sweet potato, and a cup of pineapple chunks for dessert.
Drinks: 2 cups of black coffee, and litres and litres of water.
Apparently you're not supposed to use whey protein on the Paleo diet, but i've heard conflicting accounts. In my view, a morning shake is a good protein hit after consuming nothing for 8 hours whilst being asleep. Plus its very low carb (2.5g per shake) so in that respect it fits in well.
The first few days I had a bit of sugar craving, working in an office where people bring in cakes and the like can make it very tempting to 'just have one'. But i've been down that road before, one always leads to another, then another, and before you know it your health plans have given way to a four pack of fosters, a large pizza and half a cake to yourself.
Maybe not that bad, but you know where I'm coming from.
Anyway, since Sunday the cravings have subsided a bit and im starting not to feel so hungry. I've also felt a bit more energy, yesterday I had my boxing class and it took a little while before I started to crash (its an intense class). I'm putting it down to the lack of blood sugar spikes due to the absence of carbs. Or maybe I'm getting used to the class. Either way, its a positive step.
Anyway, its time for the gym soon, i'll post about my exercise schedule and progress in the coming days.
Dan
Weight: 86.8kg
BF - 20%
Monday, 7 January 2013
Staring the search
I've never written a blog before. Then again, I've never had body fat low enough to see my abs either.
Not that the two have any correlation, but if i'm to achieve my goals, then i need to start doing things differently.
I'm doing this so that I have accountability in my quest for a better body. If in the back of my mind I think that someone, somewhere is looking at this for either reference or maybe even inspiration, and that I'm letting them down...well, lets just say that guilt can be a motivator.
But the probability is that no one will read this, and thats fine with me. Its just a medium to voice my progress, goals and the like, so that my ever-suffering girlfriend doesn't have to hear about what i ate for lunch, or how much I lifted at the gym.
So heres the deal with me;
I'm 25, and i've never been fat, but at the same time, i've never considered myself to have a 'good' body. i.e. a low body fat percentage. Since leaving university in 2008 I've attempted several times to get in shape, all with no results, or with results that I wasn't quite after. Its taken 5 years of on and off exercise stints, a few books, and god knows how many internet articles on nutrition, strength training, cardio and the like before I finally think i'm in with a chance to get the results I want.
I've got the training on the right path, which I'll elaborate more on in later posts. I've started on the Paleo diet in an attempt to try and shift some of the fat off me. And most importantly, I've got a deadline.
From May 3rd 2013, me, my brother Matt and my mum are spending 3 weeks in Florida and I'll be damned if i'm spending 3 weeks with this paunch that i've had for as long as I remember. Its going to be hot, i'm going to be going to water parks and generally spending time without a shirt on, and i'm determined to look good. It may sound vain (if anyone is actually reading this), but to me, vanity is as good a reason as any to start taking care of my body. And so, as often as I can, I'll be updating this blog with stats, photos and details on my progress and see if I can shed some fat to find my abs.
Dan
Not that the two have any correlation, but if i'm to achieve my goals, then i need to start doing things differently.
I'm doing this so that I have accountability in my quest for a better body. If in the back of my mind I think that someone, somewhere is looking at this for either reference or maybe even inspiration, and that I'm letting them down...well, lets just say that guilt can be a motivator.
But the probability is that no one will read this, and thats fine with me. Its just a medium to voice my progress, goals and the like, so that my ever-suffering girlfriend doesn't have to hear about what i ate for lunch, or how much I lifted at the gym.
So heres the deal with me;
I'm 25, and i've never been fat, but at the same time, i've never considered myself to have a 'good' body. i.e. a low body fat percentage. Since leaving university in 2008 I've attempted several times to get in shape, all with no results, or with results that I wasn't quite after. Its taken 5 years of on and off exercise stints, a few books, and god knows how many internet articles on nutrition, strength training, cardio and the like before I finally think i'm in with a chance to get the results I want.
I've got the training on the right path, which I'll elaborate more on in later posts. I've started on the Paleo diet in an attempt to try and shift some of the fat off me. And most importantly, I've got a deadline.
From May 3rd 2013, me, my brother Matt and my mum are spending 3 weeks in Florida and I'll be damned if i'm spending 3 weeks with this paunch that i've had for as long as I remember. Its going to be hot, i'm going to be going to water parks and generally spending time without a shirt on, and i'm determined to look good. It may sound vain (if anyone is actually reading this), but to me, vanity is as good a reason as any to start taking care of my body. And so, as often as I can, I'll be updating this blog with stats, photos and details on my progress and see if I can shed some fat to find my abs.
Dan
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