Fashion and Fat Day

I have decided that after this experiment is over (in March), I'll be buying a brand new wardrobe to deal with the new size I may or may not be. Currently I am wearing an XL shirt and 34 inch pants and I hope to be down to an L sized shirt and possibly 32 inch pants but we will see. I've already donated 70% of my wardrobe to charity due to me never wearing these old clothes so the idea of buying a new set of clothes for the new year and a new me is rather exciting. Also, I will be having the biggest cheat day I have ever had. And that is something that really makes me salivate. I am aware that after the cheat day, I'll most likely swear of junk food and anything remotely unhealthy but until the time I don't care. My final blog entry will be the results of the experiment, pictures of the results and finally a record of what I eat throughout the day. I already have a good idea of what I want to eat on that day (Brownies, caramel mudcake, spicy pork belly from the Korean restaurant, blocks of chocolate, sushi, doughnuts and churros) but whatever takes my fancy as well will be gorged. I'll be taking bets on if I O.D but I think I'll be OK. My inner fatty child will be unleashed when this is done and I will love it! For those who want to donate baked goods or any other food for Fat Day, all donations are welcomed but if they are not appealing will be kindly donated to the family dog. It's probably a good idea to ask if I will eat something before I eat it.

A new low but reaching a high!

I took a weight measurement on Monday and it read 87.5kgs. In all the times I remember being active and using scales, this is the lowest scale reading I have ever had. I remember being at my biggest during high school and how uncomfortable I felt, constantly wearing baggy clothes and layers upon layers to hide away the shame I felt. And now, with only a few changes and more determination than ever, I am at my lowest. But this is only the start, I am going to keep going and see what changes can come with more time. To get a perspective of this, from the start of the experiment to that measurement on Monday, I have lost around 4 kgs. That is one small Kettlebell  If I keep up working hard, eating clean and being positive it will be another Kettlebell, then another and another!

Working out can be difficult and there are many mental barriers that will try and keep you from reaching the end but remember this (and for ladies just replace man with women), "I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause ad lies exhausted on the field of battle- victorious."- Vince Lombardi

Late Week 3 and 4 results.

Results for weeks 3-4.
Previous weight: 89.10
Current weight: 88.00
Difference = -1.10 kgs

I had a massive blow out in Wellington and I loved it. I had beer, burgers and Korean food. I had a wonderful time with wonderful people and it was good having the physiological release valve because clean eating can get boring. Chocolate is delicious, beer is amazing and ice cream makes me inner fat child dance with glee but we all know that too much of a good thing is bad. Moderation is the key and I think a lot of strict caloric dieters fail because they restrict themselves to 700, 600 and even 500 calories a day. The downfall of restricting your caloric intake to a low number is that your body suddenly realizes that you need to store food as fat whenever you get a meal inside you that isn’t dust, dirt and small thoughts. And when you are told you can’t have something for long enough, sooner or later that dam is going to burst and you will gorge like Augustus Gloop in Willy Wonka’s chocolate factory. But you don’t realize that your metabolism slows down and your body enters ‘starvation mode’ in which you will turn everything to fat, suppress muscle development and feel nasty. Also your thyroid’s conversion rate of T4 to T3 gets messed up and you will most likely put on more weight then before. Cheat days (and binge eating) will help reset your metabolism and get it back to a healthy, roaring inferno rather than a piss weak Mt Tongariro explosion.

For those interested in the science of thyroid conversion here it is. If not, skip the following paragraph: Thyroid cells combine iodine and the amino acid tyrosine to make tyroxine (T4) and triiodothyronine (T3). T3 and T4 are then released into the blood stream and transported throughout the body where they control metabolism (conversion of oxygen and calories into energy). Ever cell in the body depends upon thyroid hormones for regulation of their metabolism. The normal thyroid glad produces about 80% T4 and about 20% T3, however, T3 posses about four times the hormone ‘strength’ as T4.

So, do I feel bad that over 2 weeks I only lost 1.1kgs? No, because once you get off the path and know how it feels to get lost, you have a new appreciation about being on the path and moving forward. I ate and drank and now I feel better about eating clean and drinking clean. Be naughty once in a while and reward yourself for good efforts. It makes the journey that much better (and sweeter).

Work outs for Week 3 were the same as previous but Week 4 has seen a move from a 16kg Kettlebell to a 20kg Kettlebell. Reps will start out at 2.5 and build up another .5 every week (in the same way the swings have increased per week). Once I have gotten to 10 mins of swings 3 times a week, the week after I’ll move to a heavier weight and start again at 5, moving up 1 rep every week. Since the weight has changed, I am expecting fat loss to decrease and muscle mass increase (I’ll also add protein shakes into the diet after a workout) so I predict the scales to be up and down over the coming weeks. But even though it says I have only lost 1.1 in 2 weeks, I feel my body fat percentage has decreased and this was sadly seen last night after my shower. Normally as a chunky man, the body fat around my tummy, coupled with a bad snails trail, meant I could push the sides of my stomach in towards my belly button and make it look like a hairy bum. But now, the bum is getting smaller and smaller. Once it was a glorious Kim Kardashian booty but now sadly it is turning into something similar to the backside of Calista Flockhart. I’ll miss those early morning giggles. Sorry that this has taken a while to get up but I have been rather busy with work and other projects.

Keep you posted!

Setting goals and self-improvement

We [the human race] are an animal, but we are aware of who we are and we contemplate our existence; the next stage of animal development. And when you contemplate your existence as a higher functioning animal, the one thing you look to do is self-improve and the one thing that has brought the greatest positive results is kindness and friendship. The positive connection with other human beings is the basic foundations of building positive improvements as a species as it enriches all those who are part of the connection.  You build up a trust with others and share the good times, the positive results and outcomes which are a big part of self- improvement. Kindness is the ultimate gift you can bestow on someone, whether it be sharing a meal when they are hungry, listening to someone when they need to speak or just sharing your time and helping out. Being around someone and complimenting them, we all know that it feels inherently great.

Before one can give to others, one must give to yourself. As a species, we are curious. Be intrigued; find the beauty of life and things that make you happy (and that don’t impede on the happiness or safety of others, don’t be a douche’ to be happy). If something doesn’t make you happy, move on and keep looking. Move into positive situations and don’t stay in negative ones; I want to share something that has really changed my outlook and it was the idea of constructive interference brought forward by one Dr. Bruce Lipton PHD, “In physics there is an understanding that if two things have the same energy vibrations, the share “harmonic resonance”, meaning that when one vibrates it causes the other to vibrate. For example, when a vocalist can sing the right note, one in tune with the atoms in a crystal goblet, their voice (vibration) can cause the goblet to shatter. The energy of the voice combines with the energy of the goblet’s atoms and the two energies become so powerful together, it causes the goblet’s atoms to fly apart and break the glass.

Some energies when added together becomes constructive, that is the two energies are summed together producing a more powerful vibratory energy. However two energy waves can interact and cancel each other out, so when combined, the power of the combined energies become 0. In humans, when energies are constructive and give more power, we actually physically experience these energies “good vibes”. However, when two energies cancel each other out, we experience this energetically weakened state as “bad vibes”.”

For when you find things that make you happy, you’re a more positive and pleasant person to be around. When you’re more positive and pleasant then you’re able to fully give to those who are in need around you and help improve their lives with positive experiences. It may be something small, but knowing you have a friend who is there for you no matter the situation is a truly humbling and owe inspiring thing and that stems back from being a positive person who is self-improving. Kindness is a gift, share it wisely.  And for me, I’m at my most positive after I finish a workout and challenged myself to improve on previous efforts. This is not limited to just swinging a cannonball with a handle but being active and physical. I get the same feeling when I take my brother’s dog for a walk and see how much he enjoys the new sights, the new smells and being safe in the knowledge that he can poop wherever he wants and I’ll pick it up. We know being active is a positive thing for the body and how exercise releases serotonin (the feel good hormone), increases cardiovascular capability and makes you feel like you have accomplished something. Also it gives you time to yourself, I do my best thinking while working out and after working out as I feel clearer and then everything can be placed in perspective and allow me to move forward in life.

Perspective is a good thing and I think that it would help those who wish to start a gym routine and want to get into shape.  I see how people can get so frustrated after a week of physicality and clean eating only to see the scale say you lost 500grams. Unless you take large doses of narcotics then weight loss will usual take a long period of time to get to where you want to be.  Every time I go to the supermarket, I like to look at how much 500grams is with the size of butter. A block of butter is not small and when you add them together in your head in regards to weight loss, suddenly it is in perspective. Only lost 1 kg? That’s 2 blocks of butter off you in a week. Move forward and set goals to help! Make a chart, start a blog but keep motivated and have a goal at the end. I have decided that after this experiment, if I can get down past a certain weight and drop down a size, I’ll go out and update my wardrobe for the first time in years! I am not a man who usually shops or gets enjoyment out of it, but the idea of spending money on new smaller clothes that will look good is a goal that I want to succeed at.  I have already donated some of my larger clothes to charity and the simple act of giving to charity makes me smile. I already feel my jeans are looser in the thighs (THANK GOD, I am tired of having them rub together and attract the local dogs who think it sounds like a distressed spaniel) and that I have lost 4 blocks of butter so far. Put it all into perspective and move towards a goal; on that journey you’ll find happiness and self- improvement.

Week 2 results and thoughts

Results

Week 2

Original weight: 90.3kgs
New weight: 89.10kgs
Difference = -1.2kgs.

Body fat percentage…still pinchable

So, another week down and another kilogram and a bit that has vanished from my body by following the simple principles; eat well and work out. At this rate by the time March has come around and the New Year has started at University, I could be down 16kgs if the results are continuous. That would take me to 73 kilograms but personally I think that is too light for me; once you’re below 80 kilograms as a male, your cuddliness is severely reduced (and I pride myself on my cuddliness).  Before this experiment my left butt cheek weighed 73 kilograms.

 I’ve never been one of those guys who stresses the exact number on the scale as a means of justification of who I am nor should anyone be in that position. I need to stress to everyone reading the importance of personality.  Personality is important!  You can work out and have the physique of a fitness model but if your personality sucks, you’ll be amazed at how many people will want to avoid. And don’t confuse acceptance with tolerance; I will only tolerate something (or someone) for so long before I decide my time is better spent elsewhere. You will be astonished at how far personality can take you and also how attractive it is; nobody likes hanging around people with the personality of a lobotomized chimp (even if you are a gym addict and look like a world class athlete). So remember, you can change your appearance but changing your personality is a lot harder than a few gym sessions a week. Be positive and positive people will be drawn to you [For those who want their mind blown, look into Bruce Lipton and his thoughts on constructive interference], and when it comes down to this crazy existence on this organic spaceship, being positive makes the trip much more enjoyable.

There were no real changes to the diet this week, with the exception of switching sports drinks out. Normally after a really hard session at the gym or jitsu, I would reach for the Powerade and then a protein shake but now it’s a protein shake with bananas blended into it. The combination of the protein powder and milk covers the protein needs after working out, the banana gives you more than enough potassium to avoid cramping and feeling like balls and the milk also covers the carbohydrates as well. Even chocolate milk covers the post workout spectrum of nutrients needed after a good workout (I didn’t know this before starting this experiment).

I have also been testing something at the moment over the last 2 weeks and before I post it up, I just want to do some more research and make sure I have my facts right. If correct, this could be something rather interesting as it was just something I stumbled upon that could have some interesting corollaries (especially for the ladies). Guys, watch this space.

So, keep focused, work hard the changes will come. Changes are good things, embrace them.


Workouts:

Monday-Upper body training
5x 25 kettlebell swings.

Tuesday-Jitsu training.

Wednesday- Core training
Turkish Get Ups
10x 25 kettlebell swings.

Thursday-Jitsu training.

Saturday-Leg training
5x 25 kettlebell swings.

Thursday thoughts after Wednesday workout.

People always go to the gym with the best intentions but intentions are not what burns calories. Intentions don’t convert fat into energy and it doesn’t build muscle. It’s motivation, sweat and pain. And if you are not willing to put in the effort then don’t expect the results. We all know this and understand the mountains of cliché’s (No pain, No gain is the best one I hear) but sometimes the challenge is too much and people give up. Any logical person can look at going to the gym and working out as a weird and almost unnatural way of killing time.  When we do go, it is hard work and we want to see results instantly. And when we don’t see the results straight away, screw it all the sweatpants and Squiggles are coming out!

But all it takes is time and the results will come to those who put in the effort. Apply yourself and follow the rules and you will notice differences. It may not be on the scale but you can’t deny results and proof in your routine when it becomes slightly easier.  Seeing an improvement in strength gains with something small like fitting in an extra rep or going for a few extra minutes can be an incredibly powerful motivating factor to keep going.  Example is last night for me; still sore from Martial Arts training on Tuesday I decided to give Wednesday my all and get my swings done. Last week when trying to fit in 10 reps of swings, I felt like my arms were going to explode and the muscles in my chest were falling off the bone at just 6 reps.  That was the second work out of last week of this experiment and just one week later I physically felt a difference. I had gotten to the 6^th rep of swings and felt the difference as the pain of last week had not really set in. Sure, I was sore and sweaty but hadn’t reached the point in where my body felt like it was going to break. I continued to swing for another minute and then the body started to burn and my arms filled with lactic acid and mercury. But it was at the 7^th rep, not the 6^th like last week.  It may only be a small improvement of a single rep but it is an improvement and something to build on. 7 days of this experiment and I can already see one improvement in the strength of just one rep of swings. This is not cause of major celebration but instead build on it and move forward.

Motivation can be found in big things or small things. An old picture, a specific song or in my case the delayed onset of pain by just one rep. Find something that motivates you, whether it is big or small, and build upon it. Rome wasn’t built in a day and you won’t change overnight…but keep going and you will see change and feel change. It may not be big but it will be there. It’s the constant pressure that turns coal into diamonds and it will be the constant pressure and challenging of yourself in the gym that turns your life around. 

But I can always count on one scene from ‘Poolhall Junkies’ to really make me want to get something done.http://www.youtube.com/watch?v=jzekDivpK3M
 Stick to your goals, keep working hard and you will see change. It may be small, but it is the start of something great. I thought it would be 2 weeks before I change my swing routine but now it will just be 1 week. Next week will be 7 reps with a normal weight (16kgs) and then 3 reps at either 20kgs or 24kgs depending on how I feel. Before Wednesday I didn’t see change, now I have to adapt to it.

Also, I think guys who wear really brightly coloured, famous brand gym shoes are trying to attract a mate in the same way Peacocks show off their brightly coloured, famous feathers. 

Week 1

Experiment results.

Week 1.
Starting weight: 91.84kgs 
Current weight 90.30
Variance = -1.54kgs.
Body fat percentage- Pinchable

What the hell did I do this week to cause this decline in weight? And yes, I am aware it could be numerous things like water weight, undigested food and so other but am I a personal trainer? NO! I follow the scales and what they said was a loss of 1.54 kgs so I accept that. The changes in diet were as follows

Switching from white to brown carbohydrates.

Everything is brown; if it’s brown flush it down AND also chow down (if it is food and not poo).
Have I noticed a difference with brown rice/brown bread/brown carbohydrates? Yes. You definitely feel much fuller for longer by making the switch to brown carbs. But why is this you ask? Well, allow me to fill your knowledge sponges with science! A grain kernel has 3 basic elements to it; a cereal germ, endosperm, and bran. Before the invention of industrial rollers, people milled the kernel whole and so all 3 elements were in the final end product, a powdery substance we call flour. But now the milling process removes all the outer layers and removes the bran and germ. By doing this the end flour will now produce fluffier bread and pasties but does create a problem with digestion. The white carbs get digested almost instantly and pass through you faster than a bad curry. Also, white carbs will cause a massive insulin spike in your body [due to it being converted to sugars] and as insulin is the ‘hunger hormone’ will signal to the body that the food being ingested will need to be stored and not digested. Insulin spikes are bad. But the advantage of brown carbs will allow food to be digested slower and doesn’t cause this massive spike whole filling you up for longer. 

Vegetable smoothies for breakfast.

This is one change that is a double edged sword; the benefit is being a bigger intake of vegetables but the negative is the constant reminder that you are drinking something that mimics what I believe the Hulk’s loads would look like. I recently purchased a blender that can blend almost anything and so breakfast is now a green smoothies which contains:
Spinach (Kale when it is available)
Celery (whole and washed)
Cucumber (whole and washed)
Carrot (whole and washed)
Apple (whole, washed and cut)
1 Tbsp of Superfood Blend – Hemp- Cacao- Maca (I purchased this from an organic store due to this having high protein and omega 3 contents. Can’t really taste it over the vegetables)

Once everything is blended into a smoothie, drink and enjoy! By blending instead of juicing, you get higher phytonutrient release as well as the fiber and pulp from the vegetables and fruits. It fills you up for a while so don’t expect to snack for another 4-5 hours. This has been breakfast as of late as vegetable prices are pretty cheap so why not take advantage. You do feel more awake and cleaner throughout the day so I am enjoying this over Fruit Loops as sadly Fruit Loops have the same nutritional value as dog biscuits.

Workouts.

Monday- Upper Body kettlebell exercises
25 swings per minute X 5 mins

Tuesday-Jiu Jitsu training

Wednesday- Kettlebell swings (25 swings every 1 minute and the time left in the minute is your rest period). 25 swings per minute X 10 mins
Core exercises
6-9 heavy Turkish get ups 

Thursday- Jiu Jitsu training

Friday or Saturday
Leg kettlebell exercises
25 swings per minute X 5 mins 

Each gym routine on these days is about 30-45 minutes, but don’t let the lack of time fool you. You have no idea how painful kettlebell swings are until you hit the 5th and 6th minute. So far the usual delayed onset muscle soreness (DOMS) has been there but no changes yet that I can see but this is only week 1 of the experiment. The one thing that is strange is I still think people who lift weights to loudly and enthusiastically are class A assholes.