If you really want to go gung ho and strip right down fast, you can try dry fasting - goggle snake diet Your body will burn fat as per normal fasting, but also strip fat to get water as your not drinking any....
did some release work before heading to outdoor court
used the Supernova https://www.roguefitness.com/mobilitywod-super-nova-2-0 Highly recommend it, have this 12 cm one and a smaller one 8cm. Hits the glutes, upper hamstrings/adductors (sit on it in a low chair), low adductors ( lie face down/sideways with inner thigh wedged on it) better than anything I've tried. The size is just perfect to get into those areas. Also works a treat jammed into your armpit on the floor, the trigger point in your upper triceps, lats and cuffs will scream! The balls are quite hard and grippy....the pain is exquisite...
Sunday 15th Sept 2019 - BBall
weight without shoes 99.8kg 51 mins
felt ok
5 standing vertical jumps, and some approach jumps a few dunks on 8 feet netball rim
hops about the same as last session.
reactivity kinda sucks right now, not much difference between my paused vertical and jump of a few steps Although I'm still too sacred to plant aggressively
feet felt much stronger and springy. Running is starting to get the smooth floating feeling, springing off the balls of my feet.
Total loss so far - weight 3.7kg Waist 1 7/8 inches BF% Tanita 2.9%
Was lighter a few days ago, but extra food last night Shooting for 98.5kg or under next week Looking noticeable slimmer already - especially around my face and neck
Did some release work on my calves and side of ankles/achilles with my fingers. Hurt like a bitch! Then calf/ankle stretches and banded ankle mobility work
I know the guy who runs that site. When I first started ant keeping, a few of my ant queens came from there, but I now capture my own queens locally. I got hooked into ant keeping from watching Ants Canada videos on Youtube Plus things I did as a kid back in Rabual, Papue New Guinea.
plank x 30 secs upper 24 inch elevated pushup x 10 single arm row with 10kg bumper plate x 10 overhead press 10kg bumper plate x 10
Pushups felt relatively harder than last time, the rest comfortable.
added 10 secs to plank - damn, did it feel so much easier compared to a couple of weeks ago. And now my lower back has stopped being over active while BBalling
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38 min easy walk to park and then short moderate bush trail and then back home
Right ankle was a bit achey, but it'll feel better after this
Was really cool when I saw that you had joined up - lots of people on here know you. And a great way to start posting: progress journal post flood!
yea I think addressing body comp should probably be the biggest focus right now, especially given the knee issue. I remember seeing you get back into stuff a while back, then reading about the knee issue, was hoping it was completely gone by now - injuries suck.
I really like long walking for weight loss & re-strengthening. Nice and easy 1-2 hour sessions (after you're adapted). 1 hour more often, 2 hours once a week (like a weekly long run), say on the weekend. I've gone through some big blocks of long walking, always ends up fixing lots of nagging issues & improving body comp. Especially if I do most of it on soft surfaces (grass, dirt, mulch etc). It's def underrated IMHO.
Kingfish uses incline walking on a treadmill occasionally. He's a big fan of it as well.
not too sore from BBall, but right ankle/heel is sore. Gotta be careful with this, don't want it to get chronic, and achilles tear is the last thing I want...
yea def, that's always been my worst nightmare - almost a phobia of mine tbh.
Those ant videos you have are pretty cool!
pc man!
thanks
I want to get shredded, leaner than even my leanest back in my early 20s, where I peaked at around 69kg after a 3 week Keto style diet. So I think 65kg might just do it, but we shall see as you lose a lot of other weight like water and blood volume as the bulk comes off.
My left knee issue started a long time ago when I jumped after a long layoff while being fat, during the jump plant, it must chipped the cartilage from knee mistracking from bad mobility, flexibility, tissue tightness and all that stuff. I sorta forgot about that for a while, and didn't have any issue with it when I started hitting the weights hard, but after a year or so one day when squatting I think a chunk of it came loose and jammed into the joint. All caused by knee mistracking etc. I battled that for ages, but tissue work, stretching, and when I finally worked on my long and short adductors ( something you don't normally pay attention to that much) it got sorted - which also fixed the outer right hip issue I was having back then
I even had scans done of the knee and was prepared for surgery. Back then I thought it was my meniscus, but the MRI showed zip, and the doctor said I had great knees... turns out the scan doesn't show the damage under knee cap too well... anyway I know what it is now, as it does click once in a while from a bit of the cartilage lightly brushing against something, but doesn't hurt.
Only major issues I have now is my right ankle, that old ankle injury I had has all sorts of gunk in there, causing bad ROM, and impingement if the knee goes too far forward - it's been a bitch fixing it, but it's slowly improving. And now my inner right hip somewhere near the short adductor aches a bit, but no issue when BBalling, probably from my last 6 months of long hours on the computer, along with my right TMJ jaw ache... bad posture and joint tightness issues. Which are improving from all the work I have been doing, releasing and stretching
I know walking well, if you recall I did those 6 hour long hikes through rough bushland around here In hindsight too much work for so little gain fat burning wise, and I think it killed my hops a little as well. I think my insulin resistance back then didn't help - so fasting right now is the key to resetting my insulin and set point bodyweight back down. My body likes to settle around 90-100kg, whereas I was around 70kg in my early 20s
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Yeah I got into ant keeping big time - goes well with bush walks, looking for ant queens
Finally no more major DOMs Overall achey feel, and right ankle/back of foot/heel still getting sore. Foot arch no longer getting sore. A little stale feeling, so I'll dial things back a bit next time
3 standing vertical jumps 1x3 standing jump to 24 inch wall from 2.5 feet away, landing with near straight legs 2 sets x 3 pogo jumps into jump to 24 inch wall from 2.5 feet away, landing with near straight legs
a few dunks on 8 feet netball rim - can get elbow near this rim off a vertical
base of fingers almost to 9 feet BBall backboard = 23 inch vertical jump
vertical up an inch from the last time I tested a week ago. Today was the first time landing from the vertical jumps, where my left knee didn't ache, when I dropped into a low landing stance
Pogos felt good, also first time my feet didn't hurt, and they can handle my weight.
It would seem that fasting is not catabolic at all, if my vertical keeps going up, at least for now.
plank x 20 secs upper 24 inch elevated pushup x 8 single arm row with 10kg bumper plate x 8 overhead press 10kg bumper plate x 8 supported bulgarian split squat x8 each side
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