Week 7 day 4 Ketogenic Diet re-feed day and training summary with use of a pre work out supplement – Grenade 50Cal

Morning all,

Trained Legs this morning with James.

Before training I used 2 grenade fat burner thermogenic tablets and also used a grenade 50Cal pre work out supplement. It’s advised you use it 30 minutes before training and said use 1 serving if you’ve never used it before with 250-300 ml of water, but I thought is take all of it and took two servings with 500ml of water. I took it about 8:40Am, and was within training by 9Am but got into the main bulk of the sets by around 9:10Am, and boy was I feeling the pump. I’m not sure some people would react the way did, as I’ve never used pre workout supplements before and I felt like I was bouncing off the walls. Was eager to do the set, was shaking a little and defiantly up for it.

As you can see from the ingredients; the 50 cal has some pretty mad ingredients!

We trained an ascending and descending pyramid on the plate loaded leg press:

1 set of 20kg either side (40) + machine which is 50 so I’m told all the way up to 8 x 20kg either side plus machine.
The last set I thought I’d try 8 plates aside plus a 10kg each side, and I managed 6 reps which I pleased with.
We then came back down taking two plates off each side, so 6x20kg each side, 4, 2, then 1. By this point I was feeling sick and I felt the pump do it’s job and I was fairly pleased. However I did some abductor exercises and adductor exercises and that was me, feeling sick and no longer able to carry on.

Would I use the pre workout 50Cal again: Yes I would, felt like it gave me some real determination, and energy which sometimes you can struggle with on a ketogenic diet, especially as carb levels today are at there lowest as its the morning of the re-feed day. Rest periods in between each set were about 45-60 seconds so it was fairly intense.

Anyway I’m off to get some carbs down me. Have a good day

@beachfitproject

#beachfitproject
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@beachfitproject – maximising gains on a Ketogenic (Carb Cycling) Diet – (weight analysis)

Below is a similar pattern by what I follow, however I have three days carb cycle with up to a 100g of carbs a day followed by the fourth day where I try to take in around 300-400g of carbs. The cycle below shows a different way of carb cycling, you just need to adapt a way of making the ketogenic cycle world for you. Have a read, let me know what you think at @beachfitproject #bfp or #beachfitproject

How to maximise gains with carb cycling

What is it?
Carb cycling is simply splitting your carb intake for the week into three different daily amounts – low, moderate and high – to best complement your training regime.

Why should I do it?

Carbs in your diet trigger the release of the hormone insulin – one of the most important anabolic hormones in the body. Insulin directly influences the amount of amino acids and glucose transported to your muscle cells. Put simply, the more of it coursing through your body, the more your muscles grow. And it also prevents the mobilisation of nutrients stored in your muscles either as intramuscular glycogen or muscle tissue. Which means alongside helping build muscle tissue, it also protects against muscle breakdown.
A continuous high level of insulin, however, will create fat storage. Carb cycling, when you get it right, gives you the best of both worlds: optimum muscle gains; zero fat storage.

How do I do it?

By loading up with carbs on the brutal training days that would ordinarily suck the life out of you, but treating your body as if it’s in a cutting phase on the days when you don’t need excess energy.
So, on the days of your toughest sessions you would choose a high carb day, for your secondary workouts or less intense sessions you would choose a moderate carb day, and for your rest days you would choose a low carb day.
High days – in which you shovel in all the carbs your body can handle – refill your glycogen stores and promote the anabolic environment required for optimal muscle gains. Medium days allow you to maintain your glycogen levels with fewer total calories – you’ll have enough carbs to fuel your workout and prevent tissue breakdown, but not enough to be highly anabolic. Low days are ideal for when you’re just doing cardio, or no training at all. Your body, with its low insulin levels, will be primed for burning away body fat. And with fewer carbs, you’ll be eating more fats, which benefits hormone production and helps keep your body sensitive to insulin on the medium and high days.
Which carbs are best?
Sweet potatoes, basmati brown rice, quinoa, porridge oats and rye bread. Aim to get 50% of your carbs in your peri-workout shakes (before, during and after your session), 25% in a meal 60-90 mins after training, and 25% at breakfast.
How much carbs should I aim for?
Low day 0.5-1.25 grams per pound of body weight
Medium day 1.5-1.75 grams per pound of body weight
High day 2-3 grams per pound of body weight
The above article is from:

http://www.menshealth.co.uk/blogs/dan-rookwood-cover-model/dan-rookwood-cover-model-training-blog-18

As mentioned above, I do my cycles differently as I find having three days of low carbs combined with a thermogenic tablet (grenade in my case) helps my body promote fat loss at a suitable and sustainable rate. On my re-feed day I take in enough carbs to replenish the stores so that the next three days can use what I’ve taken in as energy, burn them of instead of storing them as fat and then continue within the ketosis stage where my body burns fats and protein as the primary energy source.

@beachfitproject

End of week 5 summary and article on gas/bloating when following low carb diet

I’m coming to the end of week 5 today, and I’ve noticed again some more changes this week. Fitness has definitely increased on the heart rate sprints and fatigue is starting to decrease. Noticeable changes in the body around the upper abs.

Today I’ve got an interesting article on gas and bloating when on a low carb diet, which I counter with some of the solutions that the article suggests anyway. It’s quite interesting, take a look.

People switching to a low-carbohydrate diet often complain of gas, bloating, constipation and diarrhea as their bodies adapt to their new style of eating. For people on low-carb diets, gas is often a symptom of constipation. Constipation and fluid retention also cause the swollen, bloated feeling in your abdomen on a low-carb diet.
Causes
Fiber is a kind of carbohydrate from plants that your body can’t digest. Fiber aids in bowel movements by softening your stool and giving it bulk. However, since many low-carb diets limit fruit and vegetable consumption because of the sugars they contain, some dieters end up with hard stools that are difficult to pass. Constipation leads to gas and a bloated feeling. Also, as Health 101 explains, the sugar alcohols like lacitol and sorbitol that sweeten many processed low-carb snacks can cause digestive disturbances and gas in large quantities.

Bloating
Although constipation causes bloating, other traits of a low-carb diet can also lead to bloating and abdominal discomfort. High-protein foods such as cured meats and cheeses are salty. Sodium causes you to retain water, swelling your belly and other parts of your body. Avoid cured, treated and processed animal products to avoid bloating. Also, meats–especially beef and pork–cause bloating because they are slow to digest and empty from the stomach. You can relieve a heavy stomach by substituting white meat, fish and eggs for red meat and pork.
Prevention/Solution
Eat low-carbohydrate, fiber-rich vegetables such as greens, celery and mushrooms to relieve constipation, gas and bloating. If your diet prohibits all plant foods, then take a fiber supplement to encourage bowel movements. Also, make sure that you are eating enough healthy monounsaturated and polyunsaturated fats to lubricate your bowels. Drink plenty of fluids to aid digestion and keep your bowel contents soft and moist. Finally, take a probiotic or eat plain yogurt to revitalize the intestinal fauna that aids digestion.

Read more: http://www.livestrong.com/article/300356-gas-bloating-low-carb-diet/#ixzz1wjhugiw7

Picture from: http://proimblogger.com/wp-content/uploads/2012/01/Low-carbohydrate-Diet.jpg

Week 5 day 3 +Technogym Arke Training and todays nutrition

Afternoon all.

Trained this morning with Russell again and we did shoulders. Started with some light dumbbell shoulder presses, followed by some sets to 8 rep failure followed by front raises, side raises and rotator cuff frontal exercises. We then hit the plate loaded shoulder press machine where we did an ascending pyramid on a shoulder press.
We finished off with a few light core exercises, including using the new technogym arke training medicine type balls.

I’ve just had lunch which consisted of two oven chicken breasts wrapped in ham, with chilli flake accompanied with a 2 egg omelette with chilli. (quite chilli orientated)

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Enjoy the article today on the new technogym arke range.

Below is an article from technogym on the arke range and it’s uses:

technogym arke picture here
The American College of Sports Medicine (ACSM) has counted functional training among its projected top fitness trends for 2011.

Functional training has already proven to be a success because asit is based on natural movements, it allows users to gain an ease of movement never before experienced in everyday activities.

ARKE – train the best possible way
For you and your fitness staff, ARKE represents an innovative approach to Functional Training, based on new tools and a method designed and tested by the Technogym Scientific Center.
For your members, it represents a journey along the development of their posture, from childhood to adulthood, and to regaining genuine physical well-being.

The ARKE tools and method will help all your members, from beginners to experienced athletes, to explore their movement potential by training in a new, effective and mindful way and achieving visible results, day by day.

Four categories – endless possibilities
The ARKE tools are divided into four categories , each named after one of the four natural elements (Earth, Water, Fire and Air) and characterized by different shapes and colours according to intensity and mode of use. The line includes three innovative pieces of equipment (Pendulum, Twin Clubs and Water 8 Ball) to revolutionise your approach to Functional Training.
Products & solutions
ARKE, the new kit for functional training

Offer your clients complete functional trainingwith Arke, the new Technogym solution for functional training.

Optimising physical efficiency means training your coordination, stability, balance, flexibility, strength, speed, agility, responsiveness, and cardiovascular & respiratory capacity.
ARKE, the new approach to functional Ttraining, is based on a newly designed equipment kit and a method designed and guaranteed by the Technogym Scientific Center

Appeals all members
From beginners to advanced users, one-on-one or in small groups, ARKE is suitable for everyone because it’s a training method that allows complete freedom of movement and involves all physical components, giving the best results with the support of a personal trainer.

What’s new
ARKE is an equipment line divided into four categories, each identified by a colour and a name inspired by the four classical elements (air, earth, water, and fire), and is composed of traditional elements as well as a few that are unique of their kind. Here they are.

Water 8Ball is a tool consisting of two semi spheres joined together, and because it is filled with water it has an unstable mass that makes it very helpful in developing balance.

Pendulum consists of a shaft with holes located at different heights, to which a sphere is attached that serves as a weight. Thanks to the holes on the shaft, the sphere can be positioned at different heights, changing the resistance that the user must supply during movement.

Twin Club is a pair of clubs with a new fastening system that allows them to be used both together and separately. Combining the two clubs in different ways, the centre of gravity can be symmetrical or asymmetrical, achieving different training results.

Complete Range
The air category consists of equipment filled with air, making the equipment suitable for throwing and for performing exercises on an unstable surface. It includes the Wellness Ball, Medicine Balls and Air Ball.

The earth category consists of Balance Dome, Kettle Blocks, Stability Disc, Balance Pad, and Foam Roller; these are all products used for performing exercises on the ground or with supports.

The water category includes equipment filled with this element, which makes the weight of the water balls and the Water 8ball dynamic and therefore unstable.

The fire category includes Pendulum and Twin Club, both suitable for warming up and strength training.

http://www.technogym.com/gb/company/news-and-events/news/products-solutions/arke-the-new-kit-for-functional-training/10552

Week 5 day 2 progress: Benefits of a cheat day explained, and why it is good for Dieting and fat loss

Morning all.

Back in the gym this morning, cardio today though. Two days ago I had my bi-weekly cheat day, where basically I eat what I wanted (il explain the benefits of that further down this article). I had a pasta bowl with meat an jalapeños, which was fairly heavy on the calories and fat, loads of carbs and some protein (mainly from the meat). I had a chocolate milkshake, low in fat but quite high in calories as it was mainly carb based, and some protein. We then in the evening after work had a BBQ and I could have been a little worst then anticipated, I opted for the chicken off the BBQ (bbq’d breast fillets) and I also had a rump steak. Later on that evening i had 3 small pieces of pizza with the lads for the boxing and then had some Ben and jerrys apple pie ice cream (that was beautiful).

All in all it was a successful cheat day, and that has kicked in the motivation again and refuelled me which will kick me on for the next two weeks until the next cheat day.

Benefits of having a cheat day in a hard training and diet programme:
The theoretical benefits of cheat days are:

1) you’ve been working hard for the week or two weeks in my case, and you can put the diet and training aside for one day and enjoy your life, not letting exercise and diet rule you for one day
2) motivational goal factor. Gives you something to look forward to after hard bouts of training
3) some research shows that a cheat day can be beneficial to a fat loss programme (explained below)
4) kick starts motivation for the next solid hard block of exercise
5) good for your mind body and soul, and for you to relax and reward yourself.

Scientific evidence below:

1) Increased thyroid hormone output. When in a caloric deficit, underfed individuals produce less T3 and T4—both important thyroid hormones that play roles in the regulation of metabolic rate. A cheat day or strategic overfeed is used in part to increase these hormones.
2) Increased 24-Hour Energy Expenditure. A caloric surplus from a cheat day causes the body to upregulate basal metabolic rate (BMR). Some studies have shown an increase of 9% above baseline, and it’s hypothesized that more is possible.
Increased serum Leptin levels. The big one that most harp on. Leptin levels drop while in a caloric deficit (lasting as little as 72 hours), and a periodic bump in leptin coming from a cheat day has several benefits including increased thyroid output, increased energy expenditure and BMR, and overall increased thermogenesis.

The above was taken from: scientific evidence above

More below about cheat days:

Physiologically, cheats can offer many benefits. If you have been dieting pretty hardcore, it’s likely that you have low muscle glycogen levels. Along with this often comes a sluggish feeling during your workouts and less than optimal strength.

Glycogen:
Glycogen is a polysaccharide of glucose (Glc) which functions as the secondary short term energy storage in animal cells. It is made primarily by the liver and the muscles, but can also be made by the brain and stomach.

You may also find that you are fatiguing faster than normal and are not able to keep up with your previous performance.

A cheat meal or day, since it often means an excess of calories and carbohydrates taken in, will serve to replenish some of these stores, which will help give you more energy and train harder at your next workouts.

Click Image To Enlarge.
Cheats Can Offer Many Benefits.
Along with decreased muscle glycogen that goes with dieting, there is also a slowing of the metabolism effect. The body senses starvation and tries to lower the amount of energy it needs to continue to function on a daily basis.

This means you will be burning less calories just sitting there than if you hadn’t been dieting, which makes weight loss even harder.

above taken from:

Hope you enjoy a cheat day too.

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