CJ_Xfit89
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Hey all,
this is my second log of date and im still new to how i log properly but ill do my best.
Background:
Chris
Male, 22, 78kg
Sports: 10km running transitioning to Duathlons
best 10km time: 33minutes
RMR 1530
BMR 2460
Goals:
1- the utilisation of carbohydrates for training endurance wise while being low carb
2- improve general aerobic fitness capacity and reach higher v02 levels
3- lean out around lower mid section through improving insulin sensitivity and eating clean while training hard
4- maybe if possible while on this run, increase LBM 5lbs with adequate strength training
Training protocol:
Monday: PM
static roller/myofascial release for 10 minutes.
5 minute warm up, 30 minutes of Heart rate training (this is training in zones 2 and 3) to improve bodies adaptation to use fat as a fuel source at higher heart rates, 5 minute cool down
(yes, i have had metabolic testing done through a mask and cords which was set up through cricket NSW as well as had my BMR calculated)
Tuesday:
AM: 10x100m sprints for time under 11seconds each one with 1 minute recovery each sprint
20x30m shuttles
PM: tempo run for 40 minutes straight to improve endurance levels. Heart Rate is usually between 155 and 180bpm
Stretch and foam roller for relaxtion with some added yoga
Wednesday:
AM: push day at home on multi-station gym(don't have the money to have a gym membership) and with kettlebells
routine:
seated chest press + push ups (superset) 3x12
tricep kickbacks + tricep dips (superset) 3x12
inchworms 3x5
stiff legged deadlift with kettlebell 24kg 3x8
kettlebell clams 16kg 1x25
ketlebell swings 24kg 2x30
ketllebell snatch 16kg 3x10
leg raises 3x20
Foam roller and stretch
PM:
1hour light jog to soak up some sun in the afternoon. shoot for about 12 km in the hour so its a recovery run
Thursday:
Intervals: This one i love to hate.
Heart rate intervals tracked on my GARMIN HR watch.
1.5Miles at each HR zone
e.g. 1.5 Mile 140-150bpm (zone 1)
1.5 Mile 150-160bpm (zone 2)
1.5 Mile 160-175bpm (zone 3)
1.5 Mile 175-180bpm (zone 4)
1.5 Mile 180-195bpm (zone 5)* zone5 is like cheating death on a run
Friday:
reset for weekend and chill with light music to yoga in the am before UNI
Saturday:
pull day:
BW pull ups 10sets of 5
BW upward rows on a bar 5sets of 10
inchworms 3x5
stiff legged deadlift with kettlebell 24kg 3x10
leg raises 3x20
Kettlebell lunge (24kg) 3x15
plyo pushups with 15" black boxes 3 to failure
jump squats (explosive power) 3x10
jumping lunges 3x10
inchworms to stretch it out 5,3,1
Sunday:
AM: static roller/myofascial release for 10 minutes.
5 minute warm up, 40 minutes of Heart rate training (this is training in zones 2 and 3 and some 4 this time) to improve bodies adaptation to use fat as a fuel source at higher heart rates, 5 minute cool down. (usually hit about 4:10 a km so that is about 14.5km/h
PM:
family time and bike ride with the brothers and chill out and study for UNI
FOOD:
Going to adopt the 6 foods that work but will use my paleo advocacy to benefit my goals.
they are:
free range skinless chicken breast, wild caught salmon (in place of tuna), grass fed beef (mince and or steak), lots of broccoli, asparagus, eggs and egg whites, salad condiments (capsicum,cucumber,tomato,english spinach, spanish onion) and some nuts like almonds and macadamia if im hungry and YAMS/Sweet potato and extra virgin coconut oil
I wont be inclined to log individual meals every day but i will give me net calorie surplus or deficit for the day
6litres of water a day roughly.
Supplements: the fun part
Thanks to all who helped me understand ANABETA and its use whilst being low carb
staples:
cordygen v02 ultra
cre-02
(i consider these staples as i am an endurance athlete and these have helped me push through some tough days)
fish oils (2g of epa/dha a day)
vitamin D (5000iu per day + whatever i get from being outside)
Now foods super enzymes
co-q-10 400mg
(im not using protein powder because of paleo but also to decrease the gut problems with lactose and the constant burping)
nutraplanet green tea
nutra planet bulk ALCAR capped at 1g per cap (cap m quick homemade)
melatonin (2g) a night
magnesium
stack:
anabeta - dosage 1/1/1/1
if after a week and adjusting to my already constant toilet breaks ill up it to 2/2 and then maybe 3/1 etc etc
Alpha t-2 - dosage as per bottle 2am 1 pm
TTA-500 - 1g for the first week then up to 2g after that
add in green tea at 1g and alcar at 5g pre workouts as well as my cordygen (dosed at 3 caps) and cre-02 (2 caps)
TRAINING IN THE AM WILL BE DONE FASTED
TRAINING IN THE PM WILL BE DONE UNDER A FED STATE OBVIOUSLY BUT WILL BUT MINIMAL (3HOUR WINDOW)
LETS DO THIS SH1T!!!!!!!!!!!!!
this is my second log of date and im still new to how i log properly but ill do my best.
Background:
Chris
Male, 22, 78kg
Sports: 10km running transitioning to Duathlons
best 10km time: 33minutes
RMR 1530
BMR 2460
Goals:
1- the utilisation of carbohydrates for training endurance wise while being low carb
2- improve general aerobic fitness capacity and reach higher v02 levels
3- lean out around lower mid section through improving insulin sensitivity and eating clean while training hard
4- maybe if possible while on this run, increase LBM 5lbs with adequate strength training
Training protocol:
Monday: PM
static roller/myofascial release for 10 minutes.
5 minute warm up, 30 minutes of Heart rate training (this is training in zones 2 and 3) to improve bodies adaptation to use fat as a fuel source at higher heart rates, 5 minute cool down
(yes, i have had metabolic testing done through a mask and cords which was set up through cricket NSW as well as had my BMR calculated)
Tuesday:
AM: 10x100m sprints for time under 11seconds each one with 1 minute recovery each sprint
20x30m shuttles
PM: tempo run for 40 minutes straight to improve endurance levels. Heart Rate is usually between 155 and 180bpm
Stretch and foam roller for relaxtion with some added yoga
Wednesday:
AM: push day at home on multi-station gym(don't have the money to have a gym membership) and with kettlebells
routine:
seated chest press + push ups (superset) 3x12
tricep kickbacks + tricep dips (superset) 3x12
inchworms 3x5
stiff legged deadlift with kettlebell 24kg 3x8
kettlebell clams 16kg 1x25
ketlebell swings 24kg 2x30
ketllebell snatch 16kg 3x10
leg raises 3x20
Foam roller and stretch
PM:
1hour light jog to soak up some sun in the afternoon. shoot for about 12 km in the hour so its a recovery run
Thursday:
Intervals: This one i love to hate.
Heart rate intervals tracked on my GARMIN HR watch.
1.5Miles at each HR zone
e.g. 1.5 Mile 140-150bpm (zone 1)
1.5 Mile 150-160bpm (zone 2)
1.5 Mile 160-175bpm (zone 3)
1.5 Mile 175-180bpm (zone 4)
1.5 Mile 180-195bpm (zone 5)* zone5 is like cheating death on a run
Friday:
reset for weekend and chill with light music to yoga in the am before UNI
Saturday:
pull day:
BW pull ups 10sets of 5
BW upward rows on a bar 5sets of 10
inchworms 3x5
stiff legged deadlift with kettlebell 24kg 3x10
leg raises 3x20
Kettlebell lunge (24kg) 3x15
plyo pushups with 15" black boxes 3 to failure
jump squats (explosive power) 3x10
jumping lunges 3x10
inchworms to stretch it out 5,3,1
Sunday:
AM: static roller/myofascial release for 10 minutes.
5 minute warm up, 40 minutes of Heart rate training (this is training in zones 2 and 3 and some 4 this time) to improve bodies adaptation to use fat as a fuel source at higher heart rates, 5 minute cool down. (usually hit about 4:10 a km so that is about 14.5km/h
PM:
family time and bike ride with the brothers and chill out and study for UNI
FOOD:
Going to adopt the 6 foods that work but will use my paleo advocacy to benefit my goals.
they are:
free range skinless chicken breast, wild caught salmon (in place of tuna), grass fed beef (mince and or steak), lots of broccoli, asparagus, eggs and egg whites, salad condiments (capsicum,cucumber,tomato,english spinach, spanish onion) and some nuts like almonds and macadamia if im hungry and YAMS/Sweet potato and extra virgin coconut oil
I wont be inclined to log individual meals every day but i will give me net calorie surplus or deficit for the day
6litres of water a day roughly.
Supplements: the fun part
Thanks to all who helped me understand ANABETA and its use whilst being low carb
staples:
cordygen v02 ultra
cre-02
(i consider these staples as i am an endurance athlete and these have helped me push through some tough days)
fish oils (2g of epa/dha a day)
vitamin D (5000iu per day + whatever i get from being outside)
Now foods super enzymes
co-q-10 400mg
(im not using protein powder because of paleo but also to decrease the gut problems with lactose and the constant burping)
nutraplanet green tea
nutra planet bulk ALCAR capped at 1g per cap (cap m quick homemade)
melatonin (2g) a night
magnesium
stack:
anabeta - dosage 1/1/1/1
if after a week and adjusting to my already constant toilet breaks ill up it to 2/2 and then maybe 3/1 etc etc
Alpha t-2 - dosage as per bottle 2am 1 pm
TTA-500 - 1g for the first week then up to 2g after that
add in green tea at 1g and alcar at 5g pre workouts as well as my cordygen (dosed at 3 caps) and cre-02 (2 caps)
TRAINING IN THE AM WILL BE DONE FASTED
TRAINING IN THE PM WILL BE DONE UNDER A FED STATE OBVIOUSLY BUT WILL BUT MINIMAL (3HOUR WINDOW)
LETS DO THIS SH1T!!!!!!!!!!!!!