Author Topic: Reboot - get lean, get hops  (Read 445988 times)

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CoolColJ

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Re: Reboot - get lean, get hops
« Reply #45 on: September 24, 2019, 09:31:32 pm »
0
Still some DOMs in my pecs from the pushups...
And posterior chain from my soft tissue work

It's been quite cold at night the last couple of days, like 10C degrees, yet I'm walking around (and sleeping) in a t-shirt and it feels like 18-19 to me  :o
I'm guessing my body is like a furnace right now burning fat like a MOFO!
Quite a difference in effects from regular low calorie diet, imagine eating 3-6 meals of 1000 calorie total....   :trolldance:
I'd be hungry all the time, cold, low energy and losing muscle mass like crazy

« Last Edit: September 24, 2019, 09:33:59 pm by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #46 on: September 25, 2019, 03:17:36 am »
0
Wednesday 25th Sept 2019 - BBall practise

weight without shoes 97kg
1 hour

average

Got interrupted halfway through by school kids for their BBall practice, so I did a bunch of jumps and dunks, and attempted lob dunks on the 8 foot netball rim until they were finished, I guess 20 mins worth

Jumps seem about the same, but I hit my elbow on the 8 feet rim on one casual approach jump.
My wrist is 12 inches from my elbow, so that would mean I should be able to get my wrist on the 9 feet backboard off a few steps.
Which would be 4 inch increase, but I haven't been able to do so... one of those weird things
And if I could do so then my standing vertical is also up 1+ inch.

left knee  felt good, first time I could do a low effort 1 legged running jump pain free.
Must be all the release work from a day ago, putting an oly barbell shaft on your quads gets in real deep!

---

stretches

 40 min through walking paths around the court that wind through nature and bushland.


CoolColJ

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Re: Reboot - get lean, get hops
« Reply #47 on: September 26, 2019, 01:12:44 am »
+1
Thursday 27th Sept 2019

7km, 2hours 38min hike!

And on a dry fast, woo I'm tired.
Even with the sweat I'm not all that thirsty....

should have 3500 calorie burn by tonight
Gonna eat some 1000-1200 calories - Profit

Trying to drop another 1kg of fat by the weekend.
Just need to get a similar calorie burn the next 2 days without my legs falling apart....

The view from halfway



end spot where I chilled out for 15mins with my shoes off before turning back





« Last Edit: September 26, 2019, 01:18:01 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #48 on: September 27, 2019, 04:51:29 am »
+1
Friday 27th September 2019

tissue/release work at home

bodyweight without shoes - 97kg

fasted

BBall practice session - 63 mins
dribble, shooting practice
Then 20 mins worth of jumps of all types and dunks on 8 foot netball rim

No change in hops.
Right toe flexor felt sprained afterwards, from pushing off the ground maybe...
Might take me out of jumping for a bit, we shall see

--
resistance at the outdoor courts

Single leg calf raise x 10
Bulgarian split squat - BW x 12  paused and explosive
inverted row on stair railing - undergrip x9  - last rep hard
pushups - feet elevated 6 inches x 10 - last rep hard

plank x 40 secs - last 20 secs shakey

Inverted rows hit my abs hard, I tried to pull to my sternum. Made my planks way harder.
Numbers are all up across the board, and I moved to harder variations


---
45 min walk around the courts and paths

LOL I found another one of those nigrocincta bull ant queens  :highfive:

---
back at home

facing down garage slope, in flat shoes

front squat 20kg bar x 5, x6 
paused, explode up 30kg x5

High bar squat 20kg bar x 5, x6
paused, explode up 30kg x6

clean grip deadlift 30kg x 5

high angle single arm row, elbow out 10kg bumper plate x 12
overhead press 15kg bumper plate x 15 - 5 sec hold at top on last rep

Just working on my form on squats/deadlifts
Had to powerclean up the weight... too lazy to set up rack...
Felt good, no lower back stress - all the work I put into mobility, stretching and soft tissue work has paid off
Will drag in a mirror next time to confirm, and maybe video myself

---

I'm really surprised I wasn't beat up from the hike yesterday and there were some steep ascents and descents!
I was using hiking poles so my upper body got a bit of work too.
My work capacity is improving way faster and getting higher than I thought possible, especially not at this stage at such a big calorie deficit

Looking to be burning 3600 calories by midnight tonight, not including weights
Will be eating 1200-1500 calories over 2 meals
« Last Edit: September 27, 2019, 05:45:49 am by CoolColJ »

Mikey

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Re: Reboot - get lean, get hops
« Reply #49 on: September 27, 2019, 10:16:38 am »
0
What does your 1200-1500 calories look like food/macro wise?
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #50 on: September 27, 2019, 09:28:23 pm »
0
What does your 1200-1500 calories look like food/macro wise?

It varies -

but basically I have dinner with either 250g reheated cold rice or 400-500g of boiled low carb potatoes or 300-350g mashed potatoes for resistant starch and the filling-ness
Potatoes for the potassium, which I add sea salt and lots of cracked black pepper  (needed for the fasts electrolytes wise)
Then some form of protein, usually no more than 150-200g of steak or more of chicken, and 200g of stir fried veges

second meal later in the night is just 500g of reheated cold boiled potatoes, loaded with salt and black pepper

The above gets me to around 1000 or so calories
If I'm not super calorie restricting I will add some protein to this second meal

The meals get me pretty full, but my stomach has shrunk a bit since I started fasting
And potatoes are super filling

---

sample meals screencap from Fitday where I log em


 


 

« Last Edit: September 27, 2019, 09:48:32 pm by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #51 on: September 27, 2019, 09:33:53 pm »
0
Yoinks, waist is under 40 inches!

One more day before official weigh in tomorrow - hope to crack 96kg  :strong:

The changes are happening so fast and are really noticeable... I can't stop touching and feeling my wrist/forearms as they feel so much slimmer and tighter than before  :derp:
A small bit of vein is starting to peek out from my lower bicep area
« Last Edit: September 27, 2019, 09:54:58 pm by CoolColJ »

Mikey

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Re: Reboot - get lean, get hops
« Reply #52 on: September 28, 2019, 01:53:07 am »
0
What does your 1200-1500 calories look like food/macro wise?

It varies -

but basically I have dinner with either 250g reheated cold rice or 400-500g of boiled low carb potatoes or 300-350g mashed potatoes for resistant starch and the filling-ness
Potatoes for the potassium, which I add sea salt and lots of cracked black pepper  (needed for the fasts electrolytes wise)
Then some form of protein, usually no more than 150-200g of steak or more of chicken, and 200g of stir fried veges

second meal later in the night is just 500g of reheated cold boiled potatoes, loaded with salt and black pepper

The above gets me to around 1000 or so calories
If I'm not super calorie restricting I will add some protein to this second meal

The meals get me pretty full, but my stomach has shrunk a bit since I started fasting
And potatoes are super filling

---

sample meals screencap from Fitday where I log em


 


 

Great work!

I knew you would lose weight by calories out < calories in but I was interested in whether you were tracking your macros / the kind of food you were eating. Since you're doing the snake diet it sounds similar to intermittent fasting, which doesn’t specify which foods you should eat but rather when you should eat them. You're eating the right foods so I'm not surprised you're losing weight and most importantly body fat.
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #53 on: September 28, 2019, 04:26:51 am »
0
^ not quite doing Snake diet, which is more extreme.
I'm taking some bits of it and other IF concepts, the Potato hack (goggle it) and mashing it all together, and changing the setups as it suits me day by day :)


Saturday 28th Sept 2019

stretched
32 min walk at Midday
62 min walk in the late afternoon

Should burn 3000 calories by Midnight
Dry fasting today - probably break the fast by eating 1000 calories at the 24 hour fasting mark, and go to sleep straight after

----

moderately sore from all the new stuff I did yesterday - calves, adductors, glutes, erectors and hammies.
Right toe flexor still sore, but didn't bother me on the walks


CoolColJ

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Re: Reboot - get lean, get hops
« Reply #54 on: September 28, 2019, 08:54:24 pm »
0
Sunday 29th September 2019

Week 6
Height - 5'8.5"
weighed - 95.3kg (-3.2) 210.1lbs
waist - 39.75 inches (-7/8)
hip = 43.5 (-3/8)
upper thigh = 27.5 (- 3/8)

Tanita scale bodyfat% = 28.9 (-0.7%)

Total loss so far - weight  8.2kg 18lbs  Waist 3.25 inches  BF% Tanita 4.6%

So I ended up dry fasting all the way through last night.
Had problems sleeping due to neighbour blasting their party music till 12:30am.... restless sleep till 6:30 am
Got up and drank 4 glasses of water to end the dry fast, of about 30 hours.
Then went back to sleep till 9:30am
Will continue water fasting till tonight for a 44 hour total fast

So big drop in weight this week as expected, but would probably be 1kg heavier if I had eaten last night.
But the 4 glasses of water I drank balances that out a bit
Almost lost a full inch off the waist!

--

Still sore in my adductors, hammies and erectors.
Will likely BBall today in any case.
« Last Edit: September 28, 2019, 09:09:31 pm by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #55 on: September 29, 2019, 04:53:16 am »
0
Sunday 29th September 2019

tissue/release work at home

bodyweight without shoes - 96+kg

fasted

BBall practice session - 73 mins
dribble, shooting practice
Then 30 mins worth of jumps of all types and dunks on 8 foot netball rim

Hops still about the same - not fresh so I'm not too bothered.
Did a ton of jumps in the second half. Regular and lob dunk attempts.
And some jump intervals for 10 mins - lob the ball, run and try dunk it on the 8 foot netball rims or tip it in on the BBall rim - walk to start repeat.
Was huffing but hops stayed consistent, so work capacity is getting better.
Less stressful on the body than regular jump attempts.
Finally dialing in my approach jump form off a left right plant - was able to hit elbow on the 8 feet netball rim most of the time even when fatigued.

Also did a few single leg jumps, but 6 inches lower than 2 legged jumps.
I'm just happy I can do them again pain free, and it's only going to get easier as I get lighter.

All on a second day of a fast - I'm surprised!
Also my calves/feet felt much stronger relative to my bodyweight - leaner and calf work
Right toe held up fine, but then started to hurt at the end.

had a strained lower back - hurt it when I bent over after getting up from sleep.... old man problems...

---

stretch

66 min walk

---

3600 calories burned by midnight
Will likely eat 1500 calories - already had some spaghetti and Lindt treats for 1100 calories :)
Might have a lean home made hamburger for second meal...

Carbs will help me sleep well tonight
« Last Edit: September 29, 2019, 05:12:06 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #56 on: September 30, 2019, 03:18:12 am »
0
Monday 30th Sept 2019

1hour 48min medium hike

A little beat up today, but not as much as I expeted.
My quads don't seem to get sore anymore from jumping.
My upper adductors and hamstrings are still pretty sore

Dry fasting till dinner today, 20 hours
3100 calorie burn by the look of things
might eat 1200 calories

« Last Edit: October 01, 2019, 06:07:19 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #57 on: October 01, 2019, 06:00:23 am »
0
Tuesday 1st October 2019

tissue/release work at home

bodyweight without shoes - 96kg

fasted

BBall practice session - 23 mins
dribble, shooting practice
2 low effort dunks on 8 foot netball rim


Sprint intervals - walked to nearby soccer field

some warmups - side ways and backwards running

16mins worth - 2 min walking rest recovery between each
1x100m at70%
4x50m at 90%
1x100m at 90%

6-7 mins rest

5 vertical jumps - against sign

Wanna burn even more fat, faster, so trying out some intervals, and to break up the monotony of long steady state walking.
fasted state + sprints = fat meltage
Plus the rest periods add a good amount of walking.
Uneven field made my right ankle feel angry, so will try these at the baseball field nearby, which is perfectly flat, and has lush green grass on the outfield areas.
Form felt decent mobility wise, and I had enough strength to hold the positions, but man my abs were hammered hard, and even my neck was straining a bit from the forces.

Legs felt like jelly afterwards but did a few vertical jumps against the big sign - looked about 24 inches.
landings felt good in my trail running shoes on dirt, they force you to land on the balls of your feet since they are flat and thin.


--
resistance at the outdoor courts

Single leg calf raise x 8 (left side) x9 (right side)
pushups - feet elevated 6 inches x 11 - last rep hard
inverted row on stair railing - undergrip x7  - last rep hard
Straight bar dip x 1.....

Sprints may have killed my strength as the numbers were down a bit, except on pushups.
Will do these before sprints next time, except calf raises.
Moving pushups to the next step to make it harder.

Tried a straight bar dip, ie the top of a muscle up and could only do one....   :huh:


---
back at home

facing down garage slope, in flat shoes

rotating sets between the squats
front squat 20kg bar x 5,   
paused, explode up 40kg x5, 50kg x3

High bar squat 20kg bar x 5
paused, explode up 40kg x5, 50kg x 5

clean grip deadlift 50kg x 6 - 3 reps normal, 3 reps hooked grip

high angle single arm row, elbow out 24kg kettle bell x 8
overhead press 15kg bumper plate x 15 - 10 sec hold at top on last rep

Bulgarian split squat - paused - 5kg x 10

Squats felt good
Row was a tad heavy, but was too lazy to setup a dumbbell, so used my only kettlebell :)

===

3600 calorie burn for today, not including weights and after burn from sprints.
Will eat about 1500


« Last Edit: October 01, 2019, 06:22:12 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #58 on: October 02, 2019, 06:24:44 am »
0
Wednesday 2nd October 2019

I tweaked something in my right elbow yesterday... probably from that straight bar dip attempt...
Hurt like hell at night in certain positions, but it felt a lot better today, and almost like nothing now... some fast healing!

Hammies/adductor tie sore as hell this morning, as expected, but my right ankle/heel was in pain and I hobble around when I got up.
But by midday it felt good enough to walk around, and after releasing the heel with a golf ball, felt a lot better, and could walk normally again
So sprinting is probably a no go right now, but maybe lower effort intervals, sideway runs, prime times etc could be ok.

--

dry fasted for 20 hours

38min walk afternoon
71 min walk late afternoon - with frequent rests


3100 calorie burn
eating 900 calories over just one meal, lots of salt

Then early to bed

Will likely start a 3 day dry fast.. ending on Saturday dinner, trying to get down to 90kg ASAP... and reset my body
Longest has been 2 days... if not I will drink some water and continue water fasting with my self mixed snake juice - electrolyte mixture
They say dry fasting is 2-3x more effective than regular water fasting... and you hit ketosis way earlier




« Last Edit: October 02, 2019, 06:48:04 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #59 on: October 02, 2019, 08:16:45 pm »
0
Thursday 3rd October 2019

Dry Fast day 1 start
weight = 95.7kg  210.9lbs
waist = 39 3/8 inches
hip = 43 3/8
upper thigh = 27 3/8

Tanita BF% = 27.6%

Stats  as of this morning straight out of bed
Not sure what is up with my weight, muscle gain maybe?
But it's gone up while all my stats are down from Sunday.. while pretty dehydrated and on a high calorie deficit!
Lean body mass is as high as it was back when I was 105kg, 70kg or so

Anyway, restless sleep last night, woke up after 3 hours to pee, and light sleep from there on
Right ankle/heel still sore this morning

I won't need to exercise as much the next 3 days of the fast to get the same if not more calorie deficit, since I won't be eating!
As long as I burn 2600 calories a day I should lose another 1kg of fat by Sunday morning, plus any extra a dry fast adds ontop, if any   :-*
Will be interesting, as it's finally getting hot, tomorrow is going to be a scorcher at 30C degrees...
Nice to sweat it out and death dry fast  ;)




« Last Edit: October 02, 2019, 08:45:32 pm by CoolColJ »