Changes - one week !

A while ago, in a previous blog entry, I mentioned body fat testing machines and how their results can be a bit off depending on water levels , time of day etc.






( this link )


Measuring bodyfat


As I was taking some pics today my older brother suggested recording my total body water on the body fat scales. On Friday last week I took first measurement and finished up today ( although I may update this post in future just to show changes over a longer time). Bearing In mind the scales had me at 14 % body fat in Feb when I began dieting down from a weight of about 14 ' 10.

I tried to keep all variables the same ie - same time of day, same hairstyle, take test before workout etc.

Fri -
Weight - 12 ' 12 . 2
Bodyfat % - 12 . 7
Fat Mass - 1st 8 . 8
Fat Free Mass -11st 3 . 4
Total Body Water - 8st 3 . 2

Sat -
Weight - 12 ' 11 . 4
Bodyfat % - 12 . 7
Fat Mass - 1st 8 . 8
Fat Free Mass - 11st 2 . 6
Total Body Water - 8st 2 . 6

Sun -
Weight - 12 ' 11 . 2
Bodyfat % - 12 . 1
Fat Mass - 1st 7 . 6
Fat Free Mass - 11st 3 . 6
Total Body Water - 8st 3 . 4

Mon -
Weight - 12 ' 8 . 4
Bodyfat % - 11 . 9
Fat Mass - 1st 7 . 0
Fat Free Mass - 11st 1 . 4
Total Body Water - 8st 1 . 8

Tue -
Weight - 12 ' 5 . 2
Bodyfat % - 13 . 4
Fat Mass - 1st 9 . 2
Fat Free Mass - 10st 10 . 0
Total Body Water - 7st 11 . 8

Wed -
Weight - 12 ' 3 . 8
Bodyfat % - 13 . 4
Fat Mass - 1st 9 . 0
Fat Free Mass - 10st 8 . 8
Total Body Water - 7st 11 . 0

TODAY !
Weight - 12 ' 1 . 8
Bodyfat % - 12 . 5
Fat Mass - 1st 7 . 2
Fat Free Mass - 10st 8 . 6
Total Body Water - 7st 10 . 8


What happened ?

As I played about with my choice of foods and water intake my weight obviously dropped dramatically due to fluid loss. Being more dehydrated (less total body water) had a pretty direct affect on the other readings. I'll not mention anymore but I'll leave it for the geeks like Davey to ponder over. I'm sure he will have some sort of geek graph with a pie chart attached drawn up by this time tomorrow :-)

Animal Pak !

I remember seeing this site a few years ago and I loved it straight away. Plenty of hardcore motivational articles and awesome photos.






Although a bit old school in many areas the site provides you with a glimpse of what its like to be truly hardcore when it comes to pumping iron - enjoy :-)

Animal Pak

Push Press

I love training shoulders - In fact most of my favourite exercises are either pushing or explosive / powerlifting type moves.

When pushing overhead you work the shoulders and triceps but I find with this exercise it just zaps everything. Your abs and back are trying to help you balance while your forearms and lungs are screaming for the set to end !

As seen in the picture, this exercise is basically a military press but the extra bit of push and absorption from the legs helps you handle more weight. A great exercise which should be alternated with the strict military version (no leg help).


Tip - Take the bar out from the squat rack when working with a weight that is simply too heavy to flick up into the start position.

Quick Update

So I started dieting around Feb time. Nothing major to start off, just cut out the junk food then gradually tightened everything up. I plan to get some photos taken on the 31st of this month so I'm looking forward to seeing the difference.

Starting weight was about 14 ' 7 - 14 ' 10

Currently about 12 ' 12 - 13 ' 02

This year I really took my time with my diet and unlike last year I didn't drop as much muscle or strength. After training legs for an hour the other day I was still able to try 140kg squats to the deck, my bench after shoulders was around 120kg and in general I don't feel too bad. My brother suggested using the body fat machine to show the difference in my fluid levels between now and next week as I've just started playing about with different variables such as water and carbs.

I'll keep you guys updated on my results.

Fit for Cricket !

Regular reader David has provided me with a link to his site which basically talks about all things cricket. I'm not a big cricket fan but that doesnt mean its not okay :-)

Check out his site and improve your game !

Harrow Drive

New Rambo Trailer !

Bodybuilder Diet

Thanks to Andy Johnston for emailing me this great video. You may need a pen and paper to write down the extensive list of foods which constitute this young bodybuilders diet.

You, the readers . . .

I'd like to include more stuff on the blog from you guys. I know Kirth and Davey have started their own blogs after being inspired by my vastly superior blog ! If a few more people did it, I'd start a readers links section so readers could read up on other readers and we could create a small network of like minded individuals.

Any other ideas you think would work well ?

I'm looking to also update my mobile phone soon and preferably get a good camera one so I can add clips of specific things people would like to see ie - good technique , one rep max attempts etc

Fasted cardio

Like I've said 100 times before, people always look at the details long before they cover the basics. Top coach Alwyn Cosgrove is one of the few guys out there who I have any respect for. I love his shy, 'kid gloves' approach :-)

Are you fucking kidding me? Seriously, are you fucking kidding me? Why are we even talking about this?

Let's take two twins, both 200lbs, both doing the same training program, taking the same supplements, and following the same nutrition plan in the hopes of getting lean.

One difference, though: one of them eats 2 eggs and does 30 minutes of cardio three days per week. The other does 30 minutes of cardio, three days per week and THEN eats 2 eggs.

So what's the magical difference in terms of fat loss after six months? Drum roll please...

I'll tell you — no fucking difference.

However, whenever you bring up this question we get a ton of responses saying, "This is exactly the information I needed!". Oh fuck off. The reason you are still fat is because you couldn't decide to do cardio on an empty stomach or not?

30 minutes of steady state cardio will burn about 300 calories. Three times per week – 900 calories. Add that up for 26 weeks and we get a whopping: 23,400 calories.

Or 6.6 lbs of fat.

In six months.

If doing it fasted, burned 30% more (which it doesn't), you're looking at another 2lbs of fat in that same six month period.

Or an additional 0.07 pounds per week.

And for those of you who say – I do fasted cardio but I have a small scoop of protein first, then you're NOT DOING IT FASTED THEN, ARE YOU?

Fat people finish marathons all the time. Aerobic training doesn't do a hell of a lot for real world fat loss. Even if you're hungry.

His main site -

http://www.alwyncosgrove.com/Home.html

Light weight baby yeah !

Obsessed ?

Full credit to Nick Nilsson for these great pointers !


First one is my personal favourite.















1. If, on a job application, under "Previous Employment," you've listed weight training and under "Hobbies" you've listed your actual previous employment.
2. If you've ever made yourself so sore that it either takes you a full minute to sit on the toilet or you have to fall down onto it.
3. If you've been banned from an all-you-can-eat buffet restaurant.
4. If you've ever broken a bone and tried to "train around it."
5. If you're buying a home and the first thing you look for is where your training equipment will go (not how big the kitchen is or if there's a furnace or running water or anything like that).
6. If you've ever mentally calculated the protein content of a piece of your own birthday cake.
7. If you'd vote for Arnold Schwarzenegger regardless of of his views, policies or even what he's running for.
8. If everybody you know asks you to help them when they move because you can lift heavy things.
9. If Navy Seal training "looks like fun."
10. If you've ever had to scratch your nose in the middle of a set and you've used the weight to scratch it.
11. If you've brought skinless chicken breasts to a rock concert instead of beer.
12. If you can remember your One Rep Max for 76 different exercises but you can't remember your family and friends birthdays.
13. You've kept an old vitamin bottle for 12 years because it "brings back memories."
14. If your fridge has more than 6 cartons of eggs in it at any given time.
15. If, when you travel, you pack an extra bag just for your supplements.
16. If your marriage vows include the words "for better or for worse or for pre-contest dieting."
17. If your idea of a good leg workout is one where you work them so hard you can't take two steps without falling down after a set.
18. If you use the squat rack more for squats than you do for barbell curls.
19. If your spotter is yelling "It's all you!" and it actually is.
20. You do bicep curls with your grocery bags as you bring them in.
21. You mix tuna into your cereal to get more protein.
22. If you need to go to therapy if you miss two workouts in a row.
23. If the thought of lifting a car sounds perfectly reasonable to you.
24. If you've ever set a 45-pound plate on your lap and used it as a TV tray for eating dinner.
25. If you set your alarm to wake up in the middle of the night to drink a protein shake.
26. If you don't even have to set your alarm anymore to wake up in the middle of the night to drink a protein shake.
27. If you've ever wrapped the calorie counter on a cardio machine back around to zero.
28. If you've ever had to add extra weight to a machine because there's just not enough weight on it for you.
29. You mix protein powder into your condiments.
30. If you're regularly the very first, very last, or only person in your gym.
31. If you've laughed at any single one of the items in this article because it describes you perfectly.

What we can all learn from bodybuilders

Stan McQuay - Rising star in the world of bodybuilding and in my opinion one of the few physiques out there with plenty of size but also a small waist to match !













After replying to a post on a forum recently, I must say I did make a good point - How different many peoples efforts are in the pursuit of fat loss when compared to bodybuilders, who build muscle and lose fat for a living !


Bodybuilders Do Not -

* Live on Slimfast.

* Ignore the weights in favour of a spin class.

* Starve themselves - In fact, they eat more often than anyone !

* Lift light weights ? Wrong again - even when dieting you need to lift heavy to maintain muscle and keep that metabolism ticking over.

* Cereal for breakfast, lunch and dinner ? Nope !

* Drop fat from their diet.

* Work only the areas which they feel need work. They treat the body as a whole and leave no single area neglected.


So we can see that when planning to try anything new in the gym or the kitchen you should always ask yourself W.W.B.D (What Would Bodybuilders Do !)

Cathie Jung

Ive been 'cutting up' since Feb and my waist is still nowhere near thissize. Cathie holds the world record for having the smallest waist in the world.
( no shit !)













How big ?
About 15 inches !

Where are her internal organs ?
By the looks of it they are now stored in her tricep area - adding to the size of her bingo wings.

Where can I find out more about Cathie ?
Google this, " corset wearing granny with the waist the size of a babies head " or alternatively visit her site -

http://www.cathiejung.com/index.html

Male Implants !

Check this guys pics out - A male boob job where 'pecs' are put in to give males a more manly chest ! Personally I think they look terrible. These bad boys cost around 8000 dollars + and they dont even help increase your bench press.

Imagine how much personal training and supplements you could buy with that sort of money and actually have muscles that move weight. Not only that, to kit out your whole body with biceps, calves etc would run into serious money - all for fake muscles !


Would you buy them ??