Fatbusting: DK fatlog

dK

Week 2 
 
Sunday - Row/bike and weights, nothing special 
 
Tuesday - PT session - Cardio - run, then row, then stability work on the bosu ball and then finish with a gut wrenching bike session - 10 minute up-hill cycle, increasing resistance each 30 seconds, maintaining rpm @ 100-110 
 
Wednesday - PT Session - 5 exercise routine, no rest between exercises, 2 minute rest at the end of set , with short barbell and 25kg weight

Push-up on barbell x10
Burpees on barbell x10
Barbell Cleans x10
Barbell Push Press x10
Jump squats x10 
Repeat x 3 
 
KB 20kg - swings x 20, then 1 minute plank - Repeat x 3 
KB 16kg - Clean and press x 10 for each arm - Repeat x 3

dK

Week 3 
Only one PT session this week then travelling for the next two weeks. He sure made it hurt! 
10 minute treadmill, start at speed 9 and incline 2. Increase incline every 30 seconds until incline 10, then reduce incline every 30 seconds. Heart rate 176. 
45 squats as warm up. 15 normal squats, 15 wall squats, 15 jump squats 
KB session 
5 exercises, 30 reps, 24kg KB - repeat x2 
KB deadlifts 
KB goblet squats 
Double arms swings 
Cleans, 15 each arm 
Single arm swings, 15 each arms 
Wall sit, 1 minute, then Plank 1 minute. x2 
Then collapse and crawl home

dK

5 exercise routine, no rest between exercises, 2 minute rest at the end of set , with short barbell and 25kg weight

Push-up on barbell x10
Burpees on barbell x10
Barbell Cleans x10
Barbell Push Press x10
Jump squats x10 
Repeat x 3 
 
KB 20kg - swings x 1 minute (40 first rep, then 35, then 33), then 1 minute plank - Repeat x 3 
KB 16kg - Clean and press x 10 for each arm - Repeat x 3 
 
Then stretches for hammies, glutes, hip flexors, shoulders and pecs. PT's comment is I need to improve my flexibility

dK

Cardio today in preparation for a fitness test on Friday and a new programme on Monday 
 
10 minute warm-up on cross trainer 
20 minute bike at resistance 15 @ 80-90rpm 
Balance and stability on half bosu ball side up, then ball side down. 2 Feet, then right, then left. Catching 5kg medicine ball for 20 reps 
20 x cross-fit press up + 20 x catch and throw while in a almost flat position, feet raised, back raised, like the start of a crunch. Then catch 3kg medicine ball - repeat

dK

Fitness test in preparation for a 10 day programme, called Sportvasten (Sport Fasting), which is a controlled process to change the bodies metabolism from burning carbs to burning fats. Over the 10 days there are prescribed supplements and a strict diet plan. I also need to take urine tests and blood tests during the 10 day period to ensure I am making the switch and not going into starvation mode. 
 
The exercise component is 20-30 minutes per day, working @ 80% of max HR, my MHR is 191, so perform @ 153bpm and working at a 'wattage' output of a minimum of 150 to a maximum of 275. For my 30 minute test I was working on a stationery bike and managed an average wattage of 190, resistance 14, 90 rpm. 
 
Now for the measurements 
Weight - 100.3kg 
Belly - 106cm, measured around the belly button# 
Height - 184cm 
 
[url="http://www.sportfasting.com/?page=home"]http://www.sportfasting.com/?page=home[/url]

BartMan

that will be interesting to watch and see how it goes - good luck, and good to see it being done properly.

dK

OK, I am in my 5th day of the Sportvasten and 2nd day of no-food only fruit juice days. I'll give a full summary when I complete. I have a blood test today as my urine test yesterday indicated that I was almost making the switch from burning carbs to burning fats, if I switch today then I don't have to do the 3rd no-food day and can start the building up of foods. Weighed myself this morning and I am down to 96.5kg, but at least 1.5kg's would be water, so net fat loss is about 3kg's.

dK

Oopps.......concentration levels aren't great and neither is my arithmetic, net loss 2kg's

dK

My blood test shows I am now burning fats, instead of carbs, so a metabolic switch has occurred. This means I can have real food tomorrow, instead of only juice. I have never been so excited about 150gm of Chicken fillet before <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/greeting.gif' class='bbc_emoticon' alt=':greeting:' />

dK

Final stats 
 
[color=#282828][font=helvetica, arial, sans-serif]Weight - 100.3kg - now 96kg[/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]Belly - 106cm - now 101cm[/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]Height - 184cm - no change, but I feel 10ft tall[/font][/color][color=#282828][font=helvetica, arial, sans-serif] <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/yes.gif' class='bbc_emoticon' alt=':yes:' />[/font][/color] 
more details will follow

Kirwan

You do some pretty interesting stuff, always good to follow your progress.

dK

OK, here is a summary of the 10 day Sportvasten programme that I have just completed. (For those interested) 
 
The programme breaks down into 3 phases. 1) Food reduction 2)Fasting 3)Food build up. The objective is to 'switch' your body from using carbs as it's first choice fuel to using fat. The programme has 3 components, Exercise (timed, measured, focused), Diet (prescribed, measured) and Supplements (prescribed) . There were controls taken before, during and after. I had to take my measurements (weight, belly measurement) before and after, then photo's before, during, after (no these will not be shared) and urine test, before, during, after and a blood test at the time of the metabolic switch. 
 
Exercise is constant through out the programme and is a minimum of 20 minutes to a max of 30 minutes of exercise. There is a minimum wattage that needs to be attained and you need to work at between 80-90% of your max heart rate. All of these measures are personal to you (and the minimums differ between men & women), my HR range was 137-155. For me I used the stationery bike, and worked at a resistance of 14 at a rpm of min 90 for 30 minutes. I found this generated wattage of 180-200 and my HR was stable around 142-156. As I went through the programme, power in the legs started to reduce, so reduced resistance to 12 and maintained a 90-95rpm to generate similar results. 
 
Diet, I will come to in a moment. The supplements used were 'Metabolic Switch' - which is a combination of BCAA's, this was taken breakfast, lunch and dinner. 7gm in water, sipped over 3 hours. So 21gm over the day, constantly sipping through the day. Multi-vitamin, taken once per day in phase 1, not taken in phase 2 and taken twice per day (B,L) in phase 3. Fish oil taken 2 caps B,L & D per day and a Magnesium, Calcium Zinc supplement taken 1 cap B,L & D. 
 
Diet (to be followed exactly, but you can drink as much water, black coffee, green tea, or herbal tea (without black tea) as you want) 
[u][b]Phase 1 - Day 1[/b][/u] 
Breakfast - 2 pieces of fruit and 250ml of fruit juice (all fruit juice has to be freshly squeezed, as bought juices have added sugar) + supplements 
Lunch - 100gm mixed salad, 1-2 tomatoes (I substituted for beetroot), 10 olives, and 2tsp olive oil. Salt, pepper and vinegar to taste + 50 gm pistachio nuts (in the shells) + supplements 
Dinner - 200gm wok greens + 50 gm pistachio nuts (in the shells) + supplements 
 
[u][b]Phase 1 - Day 2[/b][/u] 
Breakfast - 2 pieces of fruit and 150ml of fruit juice + supplements 
Lunch - 200gm wok greens + 50 gm pistachio nuts (in the shells) + supplements 
Dinner - Soup - 100-150gm vegetables, with 500ml water with stock cube + supplements 
 
[u][b]Phase 1 - Day 3[/b][/u] 
Breakfast - 250ml of fruit juice + supplements 
Lunch - 250ml of fruit juice + supplements 
Dinner - 250ml of fruit juice + supplements 
 
[u][b]Phase 2 - Day 1[/b][/u] 
Breakfast - 150ml of fruit juice + supplements 
Lunch - 150ml of fruit juice + supplements 
Dinner - 150ml of fruit juice + supplements 
 
[u][b]Phase 2 - Day 2[/b][/u] 
Breakfast - 150ml of fruit juice + supplements 
Lunch - 150ml of fruit juice + supplements 
Dinner - 150ml of fruit juice + supplements 
 
Day 3 of the fasting is only necessary if you have not completed the metabolic switch from burning carbs to burning fats. In my case I switched on day 2 and didn't need the extra day. The switch is identified by urine test and confirmed by blood test. 
 
 
[u][b]Phase 3 - Day 1[/b][/u] 
Breakfast - 2 pieces of fruit + supplements 
Lunch - 100gm mixed salad, 10 olives, and 2tsp olive oil. Salt, pepper and vinegar to taste + 50 gm pistachio nuts (in the shells) + supplements 
Dinner - 200gm vegetables + 150gm protein, I used Chicken Breasts + supplements 
 
[u][b]Phase 3 - Day 2[/b][/u] 
Breakfast - 1 piece of fruit, in plain low fat (no sugar added) yoghurt + supplements 
Lunch - 100gm mixed salad, 10 olives, and 2tsp olive oil. Salt, pepper and vinegar to taste + 50 gm pistachio nuts (in the shells) + supplements 
Dinner - 200gm vegetables + 150gm protein, I used Chicken Breasts + supplements 
 
[u][b]Phase 3 - Day 3[/b][/u] 
Breakfast - 2 pieces of fruit, in plain low fat (no sugar added) yoghurt + supplements 
Lunch - 100gm mixed salad, 10 olives, and 2tsp olive oil. Salt, pepper and vinegar to taste + 50 gm pistachio nuts (in the shells) + supplements 
Dinner - 200gm vegetables + 150gm protein, I used Chicken Breasts + supplements

dK

Had my first 'proper' work out yesterday after coming off the sportvasten. 
1000m row warm up 
Cable pec 10rep x 3 
Assisted pull ups 10x3 
Cable squat to upright row 10x3 
BB Cleans 10x3 
Bosu ball crucnhes with 1 leg extended - 4x10 (20 reps each leg) 
 
Managed it better than I thought I would, didn't have much in my legs after 9 days straight on the bike. Did it with a cold. My PT said it was common for people to catch a cold after the complete the sportvast as your immunity levels are down.

dK

To maintain the gains, at least once per week, complete a 30minute ride at the same intensity as previous. Preferably after breakfast, then skip lunch (mini-fast) and this is meant to keep the body burning fats.

BartMan

yeah, read somewhere that running or working out in the morning forces the body to look for other sources of energy, as you have not yet 'fuelled up' for the day. 
 
It all make sense really!!

dK

Repeated this work out today 
1000m row 
5 exercise routine, no rest between exercises, 2 minute rest at the end of set , with short barbell and 25kg weight

Push-up on barbell x10
Burpees on barbell x10
Barbell Cleans x10
Barbell Push Press x10
Jump squats x10 
Repeat x 3 
 
KB 20kg - swings x 1 minute (40 first rep, then 35, then 33), then 1 minute plank - Repeat x 3 
KB 16kg - Clean and press x 10 for each arm - Repeat

dK

Quietly plugging along with my work outs. Twice a week I do a cardio only session, 30 minute bike rides replicating the sportvasten work. Today PT session. He wanted to test how my fitness was holding up. 
 
[color=#282828][font=helvetica, arial, sans-serif]1000m row - as a warm-up, completed in 3.49, stroke rate 29spm. 2 second improvement from pre-SV* (sportvasten)[/font][/color] 
 
[color=#282828][font=helvetica, arial, sans-serif]10 minute treadmill, speed constant @ 8.0, increase resistance/gradient every 30secs until you reach 10, then reduce every 30secs until finished. pre-SV speed was 7.5, so improvement here as well.[/font][/color] 
 
[color=#282828][font=helvetica, arial, sans-serif]6 exercises in 3 sets, 2 minute rest at the end of set , with short barbell and 30kg weight[/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]Set 1 - [/font][/color][color=#282828][font=helvetica, arial, sans-serif]repeat twice[/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]- Barbell Cleans x10 [/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]- 1 legged Balance on half-bosu ball, catching and passing 5kg medicine ball x10 each leg[/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]Set 2 - [/font][/color][color=#282828][font=helvetica, arial, sans-serif]repeat twice[/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]- Barbell Push Press x10[/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]- 1 leg[/font][/color][color=#282828][font=helvetica, arial, sans-serif]ged squats on bosu x10 each leg[/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]Set 3 - [/font][/color][color=#282828][font=helvetica, arial, sans-serif]repeat twice[/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]- squats x10[/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]- long arm crunch on bosu x15[/font][/color] 
fitness has improved and increased[font=helvetica, arial, sans-serif][color=#282828] weights.[/color][/font] 
[color=#282828][font=helvetica, arial, sans-serif]Very happy with the improvements[/font][/color]

dK

PT is on a ski holiday, but wanted to maintain momentum. I have had a cold for the last week, so this is my first session in a while. 
 
1000m row warm-up 
Pyramid 1-2-3-4-5, 4 exercises with a bar-bell 
Push up on the bar 
Burpee on the bar 
Jerk 
Push Press 
10 min bike ride 
 
Little short of breath as I was still a bit stuffed up, but felt good

dK

Weekend did my standard 1000m row warm-up and then a 30 minute bike. Today was a PT session, Kettle bell Tabata Hell 
 
1000m row - 3.45.01 (my best time by 5 seconds in more than a year) 
4 minute Tabata's 20 seconds exercise, 10 second rest, so 8 sets, then 2 minute rest between each exercise.[list=1] 
[]Double arm swing to just above horizontal - 24kg 
[]Single arm cleans, alternating L & R - 16kg 
[]Woodchop, 5kg medicine ball 
[]Squat to clean - 24kg 
[]Side plank with hip dip (alternate L & R) 
[]Push-ups (when unable to complete a normal push up, move to knees, then move to press-up plank) 
[/list] 
Finish workout with a 1 minute plank. Leave gym, stagger home, vomit, lie on couch and update fatblog.

dK

Baby duties have meant it has been difficult to get away to the gym (Mrs DK had to have a c-section). I managed a session on Friday with the PT. Felt really flat through sleep deprivation, but managed a pretty good work out 
 
1000m row warm up, took it easy and finished in 3:57 
 
[color=#282828][font=helvetica, arial, sans-serif]5 exercise routine, no rest between exercises, 2 minute rest at the end of set ,short bar was being used, so had to use the bench press bar, with 5kg plates (total 30kg)[/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]- Push-up on barbell x10[/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]- Burpees on barbell x10[/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]- Barbell Cleans x10[/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]- Barbell Push Press x10[/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]- Jump squats x10[/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]Repeat x 3[/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]Finished with stability exercises, Balancing on a half bosu ball, alternating L & R catching and throwing a 5kg medicine ball. [/font][/color] 
 
[font="helvetica, arial, sans-serif"][color="#282828"]I am also taking my daughter to school each morning, and as part of my pseudo exercising, I put her on my shoulders and carry her all the way, she is 20kg and the walk is about 10 minutes. Surprisingly I get a nice leg burn doing this 5 times per week.[/color][/font]

The Silver Fern

Fatbusting: DK fatlog