@beachfitproject anti-catabolic marathon training week 2

Week two is beginning this week, after bedding in from week one last week.

This week now the cardio and exercise programme has been set will be more focused on diet, making sure that I’m taking in the right stuff to make the good stuff happen.

I’m increasing my carb intake to about 150g a day, which should still see me be able to perform the cardio for longer periods of time.

Last week consisted of 4 runs – 4 long slow distance runs (3 treadmill and one outside), soccer for 90 minutes on Friday and 3 hours of squash on Saturday Fartlek style on and off. With the three treadmill runs I also included some HIIT training at the end to completely deplete sugar stores.

Before all of the cardio sessions were done I did some heavy weights with reps only up to 8 to fail, and split body parts throughout the week.

Sunday I had as a rest day, and this morning I’m raring to go for another LSD run.

Have a great week.

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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Week 6 day two – article on resisting temptation when following a fat loss/diet programme

Evening all,

Today is week 6 day two, cycle 1 of the carb cycling. I haven’t been on the scales for 6 weeks but in this blog I’ve included a picture of fat loss from my hip area. I’ve also included an article that was written about resisting temptation when following a diet. Enjoy.

The below article was not written by me, and you can find the original owner at the bottom of this page.

How to resist temptation

Human nature dictates that when you’re told not to do something, it becomes the one thing you really want to do. Hence while doing this cover model challenge, junk food – which I never normally eat unless drunk/hungover – has become extremely hard to resist.
I’ve always kept myself in reasonable shape so that I can enjoy my food and have a drink without feeling guilty about it. But when you’re training for the cover of Men’s Health, reasonable isn’t good enough. The diet has to be bang-on. No booze. No bread. No pasta or potatoes. And you’ve got to be just as disciplined with your training.
As I write, I am eating a post-workout meal: superfood salad with grilled turkey. I really didn’t have time to go the gym today, but I went anyway. (Apologies to the Web Editor for the subsequently late blog. Again.)
Not that I can be too pleased with myself. I must confess there have been times over the past four months when I have strayed from the straight and narrow. Several business trips, a two-week holiday and a few birthday parties have tested my commitment. Most of the time I’ve been pretty good, but there have been a couple of big dinners and one spectacular night on the lash.
While such occasions are clearly not advisable, they needn’t completely derail a training programme. A night of booze is never going to do you any good, but the very occasional blow-out meal isn’t the end of the world. In fact, following the basic principle of carb rotation, it can keep your metabolism guessing so your progress doesn’t plateau. Plus, I find the resultant guilt is very motivating: I tend to be stricter with myself afterwards to atone.
Targets and temptations
I also find it really helps to have a tangible target and a strict date to work towards. For me, the countdown to my photoshoot has begun. I’ve worked too hard for too long to mess it up now. For you the goal might be a beach holiday or a wedding.
With Easter and the Royal Wedding bank holidays coming up, the temptation to undo all your good work will be strong. Fine, take the odd day off here and there, have a bit of chocolate if you must, but don’t allow yourself to give up on your training goal. Stay strong and get back in the saddle straight away.
If any of you have any practical tips for how to stay on track after a lapse, please share them in the comments section below. My trainer Jamie Sawyer kicks us off with his advice on how to reboot your training after a slovenly seven days.
Sawyer says…
“If your break is a week of alcohol, processed foods and late nights then I would suggest that you ease back into training. You may feel rested, but your cardio and muscular system are in no fit state to beast the gym on your first session back.
See that first week after your break as a kind of adaptation week, getting rid of the toxins and switching your muscles back on again. This way you won’t suffer from severe soreness, a dip in your immune system, or a bucketload of stress hormone release – all of which will make you store body fat and burn muscle.”
article taken from: http://www.menshealth.co.uk/blogs/dan-rookwood-cover-model/dan-rookwood-cover-model-training-blog-15http://www.menshealth.co.uk/blogs/dan-rookwood-cover-model/dan-rookwood-cover-model-training-blog-15