Body Transformation: TNT & NROL

What's been happening?

2011-01-22T07:09:00.000-08:00

Well, you'll notice that I haven't posted in a while so what have I been up to? Well my eating has been quite a bit off mark some time mid-November and I ate anything and everything over the Christmas period. In terms of training I progressed through the Hypertrophy phases and currently in the first few sessions of Hypertrophy III. I became ill over the Christmas and new year period and was completely drained of energy. Work has been ridiculously hectic so yes I've been struggling.

What does all of this amount to I hear you ask. Well it means that I've put a lot of weight back on this morning 15st 3.5lbs which is eve slightly up from last week and I'm trying to be good. I'm hoping some of the weight increase is muscle mass but I can tell by my clothes and just visual appearance that plenty of it is actually fat. I'm still cycling to and from work, which by the way has been very difficult what with the weather and all.

So what am doing about it? Good question, like I said above I'm getting back into training following the long break and bad habits of late last year. I'm doing the Hypertrophy III sessions and once these have been completed I will do all of the Fat Loss phases. I've avoided carbs as much as possible over the last 2 weeks to try and get some fat burning established again but my weight has risen slightly from last week (up 1.25lbs). I will need to move off plan A and back on to plan B where I take in carbs before and after training otherwise I'm not going to maximise the benefit of the Hypertrophy sessions.

I think to help I need to try and get my eating into some order splitting things down into smaller and more frequent meals (and try to avoid eating late). Currently I haven't been doing this so I believe that will help if I can sort it out. Free time at the moment is very very sparse. I'm very busy at work doing long hours and when your busy through the day eating a little frequently becomes a bit difficult to accommodate. I'll just have to try harder and get more organised and strict with taking that time. Work also has had the knock on effect of having me eat later than I would like when I get home and I really do need to make sure that I get more sleep. See I can identify a number of areas where I need to improve I just need to get organised and commit to doing it. Oh, yes at the moment I'm only doing two gym sessions a week so when possible I'll need to move this back up to three. I would have moved it to three already but with doing a couple of weeks on plan A to get myself internally sorted and getting use to the exercises of the new program I was struggling with muscle soreness and general fatigue.

So that's where I am at the moment. I'm not pleased with the way I look but am going to commit to completing the Hypertrophy III sessions properly and then trying to sort everything out with the fat loss sessions. I'll try and keep you updated as I go.

Cheers, BustaGut!

Week 12 Hypertrophy I - Finish line reached!

2010-10-17T09:05:00.000-07:00

Weight 14st 3.5lbs which has increased slightly over the last week but nothing to get too hung up about.

Having completed the Hypertrophy I sessions over a 12 week period of 2 sessions per week I thought that I’d look back over any improvements within the workouts that I’ve made. So lets start with workout A which is effectively what you would call the upper body session of a traditional split programme. It consists of Dumb-bell incline bench press (approx 45 degrees) superset paired with Cable seated row, Dumb-bell shoulder press superset paired with Widegrip lat-pulldown and Barbell close grip bench press superset paired with High pulls.
With NROL Hypertrophy I the difficulty comes in the form of changing rep ranges and the number of sets. The rest periods between sets are also adjusted as well. So in order to illustrate what happened over the twelve weeks I’ll have to identify the set and rep range being discussed. The best way to do this I think is to simply list the exercises and any increases achieved, so here goes;

Workout A:
For 5 sets of 5 reps
Dumb-bell incline bench press – weight increased by 10KG
Cable seated row – weight increased by 1 plate
Dumb-bell shoulder press – overall weight increased 5KG (that’s 2KG/side)
Widegrip lat-pulldown – weight stayed the same
Barbell close grip bench press – slight increase of 2.5KG (that’s only 1.25KG/side)
High pull – weight increased by 7.5KG (that’s 3.75KG/side)

For 3 sets of 15 reps
Dumb-bell incline bench press – weight increased by 5KG
Cable seated row – weight increased by 1 plate
Dumb-bell shoulder press – overall weight increased 5KG (that’s 2KG/side)
Widegrip lat-pulldown – weight increased by 1 plate
Barbell close grip bench press – weight stayed the same
High pull – weight stayed the same

For 4 sets of 10 reps
Dumb-bell incline bench press – weight increased by 5KG
Cable seated row – weight increased by 1 plate
Dumb-bell shoulder press – weight stayed the same
Widegrip lat-pulldown – weight stayed the same
Barbell close grip bench press – weight stayed the same
High pull – weight stayed the same

Clearly from the above we can see that for workout A the best improvements were achieved within the 5 sets of 5 reps range. The two largest improvements of 10KG and 7.5KG respectively were achieved here. The least productive range for workout A was the 4 sets of 10 reps range where the majority of the exercises remained at the same weight. I did experience some problems within this workout for about 2 to 3 weeks in I was struggling with the Widegrip lat-pulldowns as I was experiencing a sharp nipping in my right shoulder. That aside this workout was enjoyable.

Moving on to workout B, the lower body portion of a traditional split programme approach. This encompassed the Squat superset paired with the Deadlift with shrug and the Bulgarian split squat superset paired with the Step-up. As with workout A these were also dealt the changing rep and set ranges so I’ll list the exercises and any improvements under the appropriate approaches;

Workout B:
For 5 sets of 5 reps
Squat – weight increased by a fantastic 27.5KG (that’s 13.75KG/side)
Deadlift with shrug – weight increased by 22.5KG (that’s 11.25KG/side)
Bulgarian split squat – increased by 5KG (that’s 2.5KG/ dumb bell)
Step-up – increased by 5KG (that’s 2.5KG/ dumb bell)

For 4 sets of 10 reps
Squat – weight increased by 10KG (that’s 5KG/side)
Deadlift with shrug – weight increased by 5KG (that’s 2.5KG/side)
Bulgarian split squat – increased by 5KG (that’s 2.5KG/ dumb bell)
Step-up – increased by 5KG (that’s 2.5KG/ dumb bell)

For 3 sets of 15 reps
Squat – weight increased by a mere 2.5KG (that’s 13.75KG/side)
Deadlift with shrug – weight increased by 5KG (that’s 2.5KG/side)
Bulgarian split squat – increased by 5KG (that’s 2.5KG/ dumb bell)
Step-up – increased by 5KG (that’s 2.5KG/ dumb bell)

From these results we can see that the two largest increases appear within the 5 sets of 5 reps range for the Squat and Deadlift with shrug respectively. At 27.5KG, the squat holds the record for the biggest improvement during the Hypertrophy I sessions over the 12 weeks. It’s interesting to note that the third largest increase for workout B, 10KG also appeared within the Squat for the 4 sets of 10 reps range. The Bulgarian split squat and the Step-up experienced a consistent 5KG increase across the board of rep and set ranges.

Not to neglect the Core work the Slant board crunch (that I substituted for the swiss ball crunch) in workout A and the Reverse crunch of workout B were performed consistently over the 12 week period at 3 sets of 20 reps.

So that about wraps up this quick evaluation. I hope people find this useful and encouraging that improvements can be made over a relatively short period of time. I am sure others can and will experience better improvements that I have. Just stick with it!

Cheers, BustaGut!

Week 11 Hypertrophy I - Penultimate week!

2010-10-10T14:05:00.000-07:00

Very near to the end of Hypertrophy I now with just another 2 sessions to go. I've kept up with the cycling and did my two sessions this week in the gym. I've been hitting it hard and putting some real effort but have had a big blow out over the weekend with plenty of carb and sugary treats (naughty). Anyhow, I have been feeling a bit run down lately so I suppose I've treated myself to make me feel a bit better. Strangely I do feel ok if a little guilty. My weight this week has remained the same at 14st 1lb so it should be alright I think. I've been doing some preliminary work one working out the weights etc for the next set of workouts that I intend to move onto Hypertrophy II. It's all been paper based and looking at what I did previously on them but it will give me a good indication of where to start. Anyway that's all for now, just a quick update this week.

Cheers, BustaGut!

Week 10 Hypertrophy I - Nearing the end!

2010-10-03T22:26:00.000-07:00

Hi Everyone,

It's been a very busy week at home and at work but I've stuck with the training and the cycling. I have let myself down a bit at the weekend by having a blow out with sugary carbs (a no no) over the weekend (Saturday and Sunday)though I dont intend to do that for a while now I have it out of my system. I do think that it is worth doing that once in a while purely for that reason. Don't feel guilty just move on. So how's the training being going? Well apart from some nipping in my right shoulder with pulldowns very well. I've been trying to move the weights up gradually in each session even if it's not on all the exercises I know that I've done more work in each iteration of each session. I've also kept an eye on the time and tried to limit the amount of wasted time between each set(ie getting to the next exercise). I've only overshot a couple of times but generally speaking I either improve the time to complete the session or bring it in the same as previously. This ensures the intensity of the sessions are as high as possible.

So what has this equated to? Well the pictures are an improvement from last week but again I dont think they are a true reflection of where I am. The weight side of things on the Saturday morning was 14st 1lb so has fallen by a couple of pounds. I'll have start looking to what session I want to do next and at the moment I think it'll be Hypertrophy II but after that I may have to revert back to Fat Loss again as I do feel I'm putting fat on as well as some muscle. I suppose we'll have to wait and see where we are at the time. I don't really want to be restricting too much over the Christmas period so I'll make a judgement nearer the time. Well that's all for now.

Cheers, BustaGut!

What's been happening? - Update!

2010-09-26T08:08:00.000-07:00

Hi Everyone,

Yes I know it's been some time since I last posted and for that I must apologise. So what's been happening? In terms of training somewhat of a frustration, let me explain. You may recall me telling you about the problems I had been experiencing with my knee and back. Well, I'm still having problems with them but not the same as before. I've been nursing the knee some what by lower gearing on my bike and spinning (pedalling faster) to ease much of the strain on it. It isn't perfect but it's not too bad. The problem I had with my back was what I initially put down to bad form on the deadlift with shrug exercise but whilst this wont have helped it does seem to be lingering with aches and pains if I've been sat down for long periods and first thing when I wake up in the mornings. I honestly feel like I'm falling to pieces some times. That said I have really worked on getting the form exactly right on the deadlift and it is much better and feels more like a natural movement. It's not perfect but much better than before. Right, with all of this I've been limiting myself to just two lifting sessions a week to assist recovery (given the added problems) and that seems to be about right as well. I've just finished session 9 of 12 this week for both workout A & B, basically these equate to a rough upper and lower body split. I've taken some photos below but there not very good I'm afraid and in my honest opinion don't really give a true reflection of my condition. These tend to show me in pretty bad condition but I personally feel better than these pictures show and think that the training in terms of small improvements in weights, reps and timings all adding up over the sessions that I've completed so far. Anyway take a look and judge for yourselves;

Granted I know that being on the Hypertrophy program will have the obvious smoothing effect since I'm consuming more carbs than previously. I must also confess to having the odd splurge as well which wouldn't help but these have been few and far between. I am trying hard so I'm not going to lie the pictures are disappointing. I'm not going to let it get me down though (there'd be no point) I'm just going to stick with it. Weight wise I was just under 14st 3lb and have been as low as 14st 0.75lbs but was dehydrated. As I mentioned previously the cycling to work has continued and the spinning provides an excellent cardio session especially up the hill on the way home. Well that's about all for now. I'll try and update much more frequently so as to provide a fuller picture of the program and sessions that I'm doing.

Cheers, BustaGut!

Plodding on slowly but surely!

2010-08-22T00:59:00.000-07:00

Sorry for posting in a while but it's been quite hectic. In terms of training it's seems to be going ok although very slowly. It's hard to gauge too much improvement in the sessions just yet as the sets, reps and rest periods are all changing each time but I get the impression that I'm doing ok. I've completed my two sessions this week and although I had spoke about moving to three sessions a week the external changes at work and other stuff have made that difficult to implement. In fact I have been having to go in the evening to do my workouts rather than my usual first thing in the morning. I am trying to find time periods at the gym when it is relatively quiet and that in itself has caused some problems. Also I'm still not a 100% with my right knee and so don't want to push the training too much. Although with that said it hasn't caused me much of a problem in training at the gym it just seems to be with the cycling. There is some improvement due to spinning in a much lower gear than I use to and that has taken the strain off the knee a little but it's still not right and as I cycle all of the working week it doesn't really get that much of a chance of a complete break from it all. It's also something that I enjoy doing so wouldn't really want to have too much time away from it. I think I need to just keep nursing it it some degree like I'm doing and hopefully it will sort itself out over time. If not then I'll obviously have to get it looked at by a medical professional but that's some way off as yet.

In terms of eating I've been trying hard to stick to TNT principles but I have been taking in a little more carbs than usual. Ever since starting the Hypertrophy sessions I've been taking in a few carbs before and after each workout with my protein shake. I take this in the form of dried dates, around 6 to 7 (which might be a little too much but not by a lot). I have in the past added a further supplement to my protein powder but enjoy actually eating something instead especially as I like them so much it's like eating a soft toffee or sweet and that's much nicer in my opinion. The only problem is that I do occasionally steal a couple from the fridge every now and again but see this as a treat especially as the dates are extremely low in fat. Now I know on TNT high fat is good but mixing fat with carbs is a no no simply because the fat will be stored, hence the low carb element of the diet. So whilst I'm doing this type of training and I've moved to primarily diet plan B I think it should be ok so long as I don't eat loads and loads of them (which can be easily done). On another eating related aspect I'm also trying to stick with taking a little extra lunch with me to work and then eating twice, splitting it into two meals. These are not generally equal meals or even spaced out with two hours separation but having them provides a more steady stream of food and nutrients to my body throughout the day and this is obviously better than the extended periods I have fallen back into between meals. This is something that I need to improve on further because I do believe that this will and does have a positive impact. You just have to be aware that the portion size is adjusted if you are eating more meals. What you don't want is to be eating 6 large meals instead of 3 that would just equate to an increase in weight. The same amount of food should be split across more frequent smaller meals and this provides a steady stream of nutrients and the body is more able to absorb what it needs from these smaller meals since there is a limit to how much it can take from your food in one sitting.

So have I noticed any difference? Well, in short yes. It's still early days but it is definitely something I want to stick with due to the things I've outlined above. In terms of any figures to support this I can only offer a weight measurement as it's the only one I've kept a rough eye on. Yesterday I weighed 14st 1.5lbs and so the weight that was lost initially to what I thought was illness has stayed off (with work of course) and I went training at the gym yesterday so there has been a small decrease in weight this morning to 14st 0.75lbs. Now I do expect there to be a slight rise to yesterdays levels but it shows there is movement. Also I have noticed a slight visual improvement which I hope will be reflected in the pictures I post eventually (as I'm having upload problems at the moment). Anyhow I'll try to get some photos up during these hypertrophy sessions to see if any of you notice any differences. I think the space between them should act as a good comparison but please be aware of the different purposes of the sessions being compared. The previous pictures were at the end of a Fat Loss period and this current one is supposed to be a muscle building one. Well I think I've brought you all up to date for now.

Cheers, BustaGut!

Testing The Waters - slowly back to training!

2010-08-08T13:49:00.000-07:00

I thought that I'd let everyone know that I went training to the gym on Friday. It was a very tough session but all in all the knee and back held up. The legs were very sore for the next couple of days but it was proper soreness from training rather than any problems. Don't get me wrong the knee is definitely not great and has a tendency to hurt a little when I cycle especially up the steepest part of the hill on the way home. To combat this to some degree I've gone on my other bike that is slower but has a triple chain set and I can knock it down into a much lower gear to go up the hill. It's much slower, still not easy and the knee does still get twinges but it's much better than over exerting it even more so with the other faster bike.

I've been out a little on the bike today which in hindsight I perhaps shouldn't have done as I could have given my knee a longer rest before the cycling working week begins tomorrow. It is swollen slightly and feels a little funny but should be OK (I hope). I've taken some anti-inflammatory to try and restrict any further swelling. The cycling is the only aspect that now seems to be causing me problems as I intend to do two gym sessions this coming week as I think the last one went as good as can be expected. In terms of any progress I may or may not have made it is difficult to gauge since the illness interrupted training and eating, although I've tried to be better since starting back. I've split my lunch into two servings spaced two hours apart at work and believe that this is the way to go. I did it a couple of times last week but meetings and work schedule permitting I'll aim to do this for the full week. That said, when I got weighed on Saturday morning the scales said 14st 1.75lbs. I'm not paying too much attention to that at the moment because the reduction may simply be due to the illness that I had and may well rise back up. I'll keep an eye on it and let you know.

Cheers, BustaGut!

Hit by Mystery Bug - Training on Hold!

2010-07-31T09:17:00.000-07:00

Hi Everyone,

Just a quick update to let you know what's happening. I've been struck down by a mystery bug (illness - virus) that is going around and it isn't very nice at all. I woke up early Thursday morning with headaches, knee and back pain (as before but much worse - it must have been partly due to beginnings of bug and not just injuries). But the worst aspect were really bad stomach pains which resulted in me being unable to eat and drink next to nothing. I reckon I drank about 2 small cups of fluid all day and laid in bed resting as I was completely exhausted. A day or two on I'm much better but still not right. I have mild fluttery stomach pains off and on all the time and my back and general joint pain is still faintly there (coming on stronger if I ignore it and don't rest when it starts).

So as you can see there's not much training going on whilst I feel like this and I believe that it would be foolish to even try. I intend to give myself a rest until next Friday and if I feel up to it I'll attempt 1 leg session ie workout B that I missed this week due to illness. If I'm still not right then I will wait a little longer. These Hypertrophy sessions are hard and demand a lot of effort, if I attempt them too soon then I wont be able to do it and will just get frustrated and annoyed with myself. I'll keep you updated of how things go and fingers crossed none of you catch this horrible mystery bug!

Cheers, BustaGut!

Second Hypertrophy I session - Workout B

2010-07-24T04:50:00.000-07:00

I found this session quite difficult this morning because I was watching my knee was ok but ended up pulling my back a little on the deadlift with shrugs because I was forced to do them on the Smith Machine and that altered my form slightly as well as me not warming up the best I could. So there's a lesson there in ensuring that a proper warm up in conducted beforehand. On the whole though I think it went well and it was good to have gotten a try at both sessions this week and I can now work from there. I'll keep you updated.

Cheers, BustaGut!

First Hypertrophy I session - The first of many!

2010-07-22T00:43:00.000-07:00

I started the Hypertrophy I sessions this morning and it went well. I struggled a little in sticking to the extended rest periods (compared to Fatloss III) and occasionally cut them a bit short but the longer rests are needed as I tended to struggle too much on the last set of 5 reps (this is how the sessions start but the rests and rep ranges vary each session). I have 24 sessions to complete, 12 on this workout A and another 12 on workout B. I'm hoping to attempt workout B on Saturday morning and then see how the right knee is giving it the rest of the weekend to recover. I'm still having problems with it but I suppose it's only been a couple of days since I adjusted my saddle (by quite a lot actually) so if that is the cause it might slowly ease off as there is less strain on it, especially after a few days off. So at the moment I'll just have to wait and see. Looking forward to the frequency I hope to move to 3 sessions a week again but obviouly that is dependant upon how the body reacts. I'll keep you updated.

Cheers, BustaGut!

Week 6 - Fat Loss III - End of the road!

2010-07-19T09:56:00.001-07:00

Weight - 14st 4.5lbs (decrease of 0.75lb)

This is a late update to the page which should really have been done at the weekend. I really hit the last two sessions of Fat Loss III and managed to decrease the time of the sessions down whilst keeping the rep ranges, weights and that all important intensity very high. I've made some improvement throughout the 12 sessions but it's time to change the programme now over to the Hypertrophy workouts as I need to add some more muscle (which wont be easy). I've been cycling over the weeks and have had a little bit of trouble with my right knee but I seem to be nursing this along for the time being. I was intending to start Hypertrophy tomorrow but I think I'll delay it for another day at least and commence on Wednesday. I'll let you know how it goes, or whether I decide to take the full week out before the new programmes begin.

Cheers, BustaGut!

Week 5 - Fat Loss III - Still Stalling near the End!

2010-07-11T14:20:00.000-07:00

Weight - 14st 5.25lbs (no change)

I've only taken the one measurement of weight this week and disappointingly there is no change. Personally I think that the pictures do show an improvement over the two weeks since the last ones but nothing really substantial. I have worked hard on these Fat Loss sessions and am entering the final week of Fat Loss III so am a bit disappointed with the results if I'm honest. I believe the training is sound and so too is the effort I just think the area I've let myself down is the eating side of things which is the biggest area when trying to lose the fat. The aspects that I highlighted as being potential sources of the problem haven't really been addressed so it is something that I need to sort out for the next cycle of training. But adding to the previous list I need to include proper rest and hydration.

After the final week of Fat Loss III I think I need to focus efforts on muscle building. My concern here is that I need to add more muscle mass whilst avoiding fat increase as far as possible. I don't want to be cycling my training and flipping from one extreme to the next and never really making any progress. That is how I feel has been happening somewhat over the last year or so. In fact having looked back over some of the pictures I think that I have been leaner so that isn't very encouraging or inspiring. My effort in training is as good if not better than before so it does point the finger at adjustments being needed in my diet approach. I'll have to get things together so that I can maximise the benefit that I'm putting into my training. That's all for now.

Cheers, BustaGut!

Week 4 - Fat Loss III - Quick Overview

2010-07-05T01:17:00.000-07:00

A disappointing week this last one as I've slipped back a little. My weight has risen to 14st 5.25 lbs. I've been thinking hard about the reasons for the increase (1.75lbs) and can put it down to eating too many nuts again and not cycling as much as I've done in previous weeks. I'm currently nursing two niggly injuries with my back aching and right knee so I'm trying to be careful there.

I've been putting in lots of effort on the Fat Loss programmes and really smashing Fat Loss III hard to keep the intensity really high so am disappointed that I haven't got more to show for the effort I've put in. In some respects I actually feel like I'm stepping backwards in terms of visual appearance. I have no real size now and a few comments over the weekend has brought me to cement my decision to move into a Hypertrophy stage at the end of Fat Loss III. I suspect my diet needs to be tweaked in that I have gotten out of the habit of eating regularly throughout the day and reverted back to 3 large meals a day so presume that this wont help matters. Anyway I'll have to have a think about how I approach this and the Hypertrophy stage in order to be better this time next year. Continuous improvement is what I'm seeking. Well that's all for now.

Cheers, BustaGut!

Week 3 - Fat Loss III - Picking up the tempo!

2010-06-27T10:34:00.000-07:00

Weight - 14st 3.5lbs (down 1.25lbs from last week)
Body Fat % - 8.4%
Waist - just over 34 inches

I'll be honest with you all, I'm finding the Fat Loss III sessions very hard going. I find they really sap me and it takes me a while to recover from them. Realistically I've been doing two sessions a week, workout A and workout B with at least a day recovery between each session but preferably more if possible. This week my work schedule took me away at the beginning of the week so I had to squeeze both sessions into Wednesday and Friday. I'm also doing my cycling as well which is adding to my aerobic and anaerobic work. I'm still not down to pre vacation levels but do believe that I am looking much better than I did previously. Obviously I'm under no illusions that there is still plenty of work to be done but I think it was the right move to complete Fat Loss III before moving onto one of the other program types. I think I will probably move across to a Hypertrophy phase following the end of Fat Loss III and see how things go from there.

Yesterday, I went for an organised ride because the weather has been uncharacteristically good over the past few days and it seemed a shame not to take advantage of it. At the end of the ride I realised that it was just short of 60 miles so that sort of made up for the missed days whilst I was away (and was very enjoyable as well). Diet wise I've been trying very hard and stayed away from much of the bad stuff though I believe that I am overeating in places. I'm drifting a little too much onto the peanut butter and think that I'm eating too much of it (which is easily done). Desert can be a little problematic so I'm trying to pre-perpare sugar free jello with squirty cream. I think it's a good option and will help me to avoid some nasty temptions whilst I'm in this Fat Loss phase. I have noticed that since coming back from vacation I have been having cravings for flapjacks (a major weakness) and dried fruit such as figs and dates. At least when I go onto hypertrophy sessions I'll be able to allow a little more flexibility around the pre-workout so may be able to sneak a little in there without too much damage. I'll have to see how that goes.

That's all for now, Cheers, BustaGut!

Week 2 - Vacation Rest Over - Back 2 it! - Fat Loss III

2010-06-20T21:36:00.000-07:00

Weight - 14st 4.75lbs (down 2.25lbs in 2 weeks)

Hi everyone, apologies for not updating the blog for a while. I took an extended break from training whilst on vacation and then another week when I got back as I was doing the charity bike ride. Even though I was doing some cycling everyday (which was very nice actually) the weight went on. All inclusive holiday's!! and my weight shot up to 14st 7.25lb. I did manage to get it back down to 14st 3.75lbs last week but my weight came back up again at the back end of this week. I think that it might have had something to do with my body getting over the shock of training again.

So I'm two weeks into Fat Loss III and working hard. The first weeks sessions (only 2/week) made me feel ill it was really hard going. This last week it was still extremely hard but I did better than the previous week by beating the time and doing more work in terms of reps so was pretty pleased by they way it all went. I've also been keeping up with the cycling to and from work and my legs have become harder and in my opinion look better than they previously did. It is getting a bit easier to wander out on the bike when the weather is nicer at the moment. I'll be training a bit later in the week this week as I'm away on business for a couple of days. I should be ok but admit I would have felt better had my weight not fluctuated back up. I'll just have to be careful. Hopefully I'll be able to provide more metrics with my next write up and get more of a comparison with the results. Well that's all for now.

Cheers, BustaGut!

Week 19 Fat Loss II - Workout Extension

2010-05-16T06:33:00.000-07:00

Weight - 14st 1.5lbs (down 2.25lbs in 2 weeks)
Body Fat % - 7.0% (apparently down 0.9% from 2 weeks ago)
Waist - just under 34 inches (33.75 inches - no change in 2 weeks)

I didn't really want to start a new programme before I go on vacation so have extended the Fat Loss II workouts to cover the interim period. I have been making progress on added weight and shorter rest periods so I'm happy that the intensity is being maintained. I've also been cycling hard in preparation for the Charity ride in the beginning of June which has incorporated a couple of longer rides and taking the changed route home up the extended hill. I'm not going to lie it's been really hard work and if I'm honest I don't think that the pictures reflect the amount of effort that I've been putting in. However, I will say that I do look better than this as it's not the best lighting - oh well.

Anyway I hope to be able to enjoy myself whilst I'm away (volcanic ash permitting) and I'll worry about training when I get back sorting out a new programme and stage for development. Whilst the pics don't appear to present a true picture the figures at least have made some improvement so that's something. Progress is very slow and is one of the reasons why I decided to go to reporting every couple of weeks for the meantime because I doubt there would be much to report on, which obviously can be a bit demoralising and sort of defeats the object and purpose of the blog in the first place. So, I am where I am. I'll try to report back as and when over the next couple of weeks and then once I've decided what my next course of action will be I'll set things in motion and let you know.

Cheers, BustaGut!

Week 17 Fat Loss II - Hard Slog!

2010-05-02T04:47:00.000-07:00

Weight - 14st 3.75lbs (down 1.25lbs in 2 weeks)
Body Fat % - 7.9% (apparently up 0.3% from 2 weeks ago)
Waist - just under 34 inches (33.75 inches)

I didn’t get a chance to report back last week so obviously there’s been a two week gap between my last post. It’s been a hard week this week for training as the weights have increased again as the reps and rest periods have reduced to 8 reps and 30secs respectively. Workout B, with the Bulgarian Split Squat with Overhead Press coupled with the Chins combo really got me flagging on Friday’s session. I find this particular workout very hard. I’ve cycled the full working week this week and I’ve used the alternative hard route home which has a steeper hill to contend with. My legs have ached a bit I can tell you.

It will soon be vacation time and I only have another couple of sessions left on the Fat Loss II workouts but I’m tempted to carry them on for a little to pull me across till vacation time. Whilst on vacation I intend to enjoy myself so I want to be more flexible with the eating program. I do have to be careful for I have the Charity Bike Ride soon after I get back so will be doing some cycling whilst I’m away to help. Once that’s out of the way I’ll get my eating sorted properly again and start planning a new attack phase for my body’s development. Well that’s all for now, as always I’ll try to keep you updated.

Cheers, BustaGut!

Week 15 Fat Loss II Something of a turnaround!

2010-04-17T06:36:00.000-07:00

Weight - 14st 5lbs (down a full 3.75lbs from last week)
Body Fat % - 7.6% (apparently down 0.6% from last week)
Waist - just under 34 inches (down slightly from last week)

This week I've been more careful with the intake of peanut butter. In fact I've avoided it completely although I've had some roasted monkey nuts in shells (peanuts) though much smaller portions than I usually would have had. I believe that this combined with a more controlled eating week where I didn't eat late and not too much have all helped to bring about the turnaround in the figures above. I'll be honest that the eating late aspect was a little unplanned and due to being away from home in London for work a couple of days. However, I think it will be something that I will initially continue with but to a less strict approach (just to keep a little more control for the time being). With being away from home part of the week I've only managed to cycle twice and workout in the gym twice as well. I'm doing another organised cycle ride tomorrow of about 60+ miles so that should compensate somewhat.

I'll be honest, I'm pleased with the figures this week but disappointed that this hasn't been reflected within the pictures. That might be because they have just not been taken well but I don't know. I still think that I need to look more closely at both the diet and the training over the coming weeks to see if I can notice or identify anything causing the peculiarities that I'm experiencing. One of my plans of action will be to revisit the TNT text in the book to ensure everything fits with it. It's been a while since I last looked through so it will be good to double check that there is nothing obvious that I've slipped up on. If I find anything then I'll let you know.

Cheers, BustaGut!

Week 14 - Fat Loss II results slide continue!

2010-04-11T02:35:00.000-07:00

Weight - 14st 8.75lbs (up a full 2lbs from last week)
Body Fat % - 8.2% (apparently up 0.9% from last week)
Waist - just 34 inches (up slightly from last week)

If I'm honest I'm very disappointed with the results returned this week. The worrying thing is that I'm not sure why this has happened. At first glance there's nothing that stands out in anything that I've done that I can say yes, I did that wrong and this wrong which would account for the increases. As far as I can see I've been sticking to plan so that fact alone is quite worrying. Let's take a closer look at the results. The weight issue is something that I cannot explain but perhaps it may be that I've reduce the sessions down to 2 per week after Fat Loss I and maybe I've been consuming too much peanut butter as a regular treat. If it's not that I don't know and to be honest I'm clutching at straws really.

The BF% result is a big difference but it may be that last weeks result was the one out of sync and that it was reporting a truer figure this week as it is in line with the reading recorded two weeks ago (exactly in fact). So perhaps this isn't as bad as a result as it first looks. However, there is not getting away from the fact that the waist measurement has slightly increased which is definitely not what I want so there is something not quite right. My intention this coming week is to try and discover what that is and I'm going to start by cutting out most of the peanut butter I consume and seeing what effect that has.

On a quick note I have been cycling hard this week and taking an alternative route home a couple of times to try a different hill (variety the's spice of life and all that). Anyway I'll try and keep you updated on how things go.

Cheers, BustaGut!

Week 13 - FatLoss II and a Backward Step?

2010-04-05T11:45:00.000-07:00

Weight - 14st 6.75lbs (up 1.25lbs from last week)
Body Fat % - 7.3% (apparently down 0.9% from last week)
Waist - just under 34 inches (no change from last week)

I've been a little late with this week's update because things have been a bit hectic. Yesterday I was on an organised bike ride which was about 55 to 60 miles long. It is part of the preparation for the big charity ride in June. I have another organised ride in two weeks time and then another in early May. Hopefully by the time the charity ride comes around I'll be ready and carrying a little less body fat to make things a bit easier. I'm a bit confused by the results above because the bf reading suggests positive movement but this is not materialising visually in the pictures. Granted the weight has gone back up which is a little disappointing. The waist measurement shows no change which after one week is expected so there's no surprises there.

I only did the two workouts this week both A and B. That will be my intention now for the weeks leading up to vacation time (that is unless the results continue going pear shaped). Of the two workouts it is B that is the harder of them with the Bulgarian Split Squats with Overhead Press - they are a killer exercise. I just hope that there is some positive and noticeable difference in the visuals over the period and that I get some return for the effort that I'm putting in. I don't believe that I'm doing anything vastly wrong so I'll keep with it for the moment and if there isn't improvement over time I'll have to break things down and take a closer look at the individual aspects of my training and diet to get them right. I'll keep you updated the best I can.

Cheers, BustaGut!

Quick Comparison Over Fat Loss I

2010-03-28T09:49:00.000-07:00

Right, based on my previous weigh in post I thought that instead of just talking about a comparison I might as well do one. There isn't much change over the 4 weeks but there is some to note, more so on the side and back profiles.

Cheers, BustaGut!

Week 12 - Bye Bye FatLoss I

2010-03-28T08:56:00.000-07:00

Weight - 14st 5.5lbs (no change from last week)
Body Fat % - 8.2% (apparently up 0.3% from last week)
Waist - just under 34 inches (down a little from last week)

This week saw the end of the Fat Loss I sessions. I've been working hard in the gym this week but due to a number of circumstances I've only managed to cycle to and from the office twice this week. Now, this coming week there is the Easter weekend to contend with and so the gym will be closed partially therefore, I will just do two sessions within the new Fat Loss II sessions whilst I should manage to use the bike at least 4 times (Mon - Thurs). I still have a lot of work to do before the vacation in about 7 weeks but in terms of time left it should comfortably take me to the end of Fat Loss II. I'm not sure what condition I'll be in then but I do think I need to be a bit more focused in my approach.

I think the results this week are fair. However, if I'm honest I think I probably do weigh a little more than has been recorded for the past couple of weeks but believe the movement in the figures is a true reflection of the progress I'm making. There is some subjectivity around the fat loss results via the calipers but I can't support the readings with the handheld device because it has simply blown a fuse and is as dead as a dodo. Never mind because whilst useful I'd like my progress to be judged visually. I don't know what others think but I am finding it very hard to notice any improvements sometimes. In fact I do think that earlier pictures show me in better condition which can be very demotivating. I suppose pictures every week are too often to notice changes so I should go back and compare pictures during different phases to get a better representation.

Well that's all for now. I'll keep you updated best I can.

Cheers, BustaGut!

Week 11 - Just A Little Bit!

2010-03-21T15:40:00.000-07:00

Weight - 14st 5.5lbs (down 1lb from last week)
Body Fat % - 7.9% (apparently up 0.3% from last week)
Waist - just over 34 inches (no change from last week)

I also have the readings from the handheld body composition monitor. These are as follows;

Body Fat% - 27.2% - (a decrease of 0.1% from last week)
Body Water - 52.8% - (again slight rise of 0.1% in water content this week)
Muscle - 68.7% - (no change in muscle from last week)
BMI - 28.1 - (slight fall of 0.2 from last week)
calories - 2, 805 - (a maintenance decrease of 9 cals)

This week has been another tiring one even though I have had a much shorter week in relation to cycling as I’ve been taking a few days off from work but I‘ve still found it tough. On Friday I moved into the final rep and rest ranges for the Fat Loss I sessions (10reps 45secs rest). Next week I have three remaining and then that’s goodbye to them and on to Fat Loss II workouts.

In terms of the results, there’s been only small changes and movement in some of the figures. It can be difficult putting so much effort and sticky to plan to only have small returns. I know I look and generally feel better but I sometimes wish that there was a more noticeable visual improvement within the photos but I suppose they will come eventually if I keep putting in the work. Well, let’s put it this way, there’s nothing more I can do except trust in what I’m doing and strive to be continually better each week.

Its just a quick update this time round but I'll let you know how things go over the the next week.

Cheers, BustaGut!

Week 10 - Pushing On (a few steps closer)

2010-03-14T06:27:00.000-07:00

Weight - 14st 6.5lbs (down 1lb from last week)
Body Fat % - 7.6% (apparently down 1.3% from last week -suspect reading me thinks)
Waist - just over 34 inches (no change from last week)

I also have the readings from the handheld body composition monitor. These are as follows;

Body Fat% - 27.3% - (a decrease of 0.6% from last week)
Body Water - 52.7% - (again slight rise of 0.2% in water content this week)
Muscle - 68.7% - (slight rise of 0.3% in muscle from last week)
BMI - 28.3 - (slight fall of 0.1 from last week)
calories - 2, 814 - (a maintenance decrease of 3 cals)

This week has seen an upturn in the Fat Loss I sessions to a decreased rest period, rep range and a corresponding increase in weight lifted. This serves to keep the intensity of the exercises high and hopefully keeping me within the fat loss range. Whilst I'm talking about the exercises there are a couple in this group of exercises that I find very awkward. Now that might be because my balance isn't the best but the swiss ball lateral roll just seems to be a crazy exercise. However, I think I'm getting better because I do feel it within my side abs when trying to stabilise but I still believe that form isn't quite right. I look a little bit like I'm doing side bends whilst laying laterally with my shoulders supported by the swiss ball. I'll just have to keep working at it.

In terms of this weeks results I think that they are very pleasing. There is good positive movement. However, I guarantee that I am not 7.6% bf and believe that there is some major inaccuracies either in the way that I'm measuring, the readings I'm getting from the digi callipers, or both. The handheld device does appear to be more consistent at the moment and encouragingly supports the positive movement presented by the other readings. So, if I had to place a visual reading of BF% on my body at the moment I would say I look about 17 to 18%. I believe that to be a fair representation of where I am.

I've still been using the reserve bike in my commute to work and back this week as I still don't have the main bike back yet. I am hoping to pick it up at some point over the weekend. I've been taking a few days off this week and over the next couple of weeks as I have some vacation time to use up before the end of my current vacation year. This week I've ridden the bike only 3 times which equates to just over 42 miles. I have kept the gym sessions to 3 per week and intend to keep this up even though it is hard work as it seems to be keeping things moving in the right direction. Well that's about it for now. I have a lot of work to do but things are moving along nicely. I'll keep you updated.

Cheers, BustaGut!

Week 9 - Start of Fat Loss I

2010-03-07T06:36:00.000-08:00

Weight - 14st 7.5lbs (down 0.75lb from last week)
Body Fat % - 8.9% (apparently up 0.7% from last week)
Waist - just over 34 inches (no change from last week)

I also have readings from a handheld body composition monitor. These are as follows;

Body Fat% - 27.9% - (a decrease of 0.4% from last week)
Body Water - 52.5% - (again slight rise of 0.1% in water content this week)
Muscle - 68.4% - (slight rise of 0.1% in muscle from last week)
BMI - 28.4 - (slight fall of 0.2 from last week)
calories - 2, 817 - (a maintenance decrease of 6 cals)

The training has been difficult this week what with a change of programme and the resulting effects on my muscles. My legs have been hit hard with the Romanian Split Squat and the Deadlift combos. Hopefully I'll adjust quickly and be able to recover much quicker than I seem to have done this week. My usual bike is still in the process of being fixed so I've been using my reserve bike, a cyclecross bike that has been made into more of a road bike. It's been fun and a completely different ride to my usual bike but it has also made me work hard on my legs out of the saddle and pumping them up the big hill home. I think the bike will be another week being fixed as we've been waiting for parts so I'll be using the reserve bike for another week at least so that should keep the intensity up.

I've had a couple of comments this week in regard to weight loss. A old work colleague who hasn't seen me in a while commented that I've lost some weight and a couple of guys at the gym said the same as well (and they see me pretty regularly as well). Not sure if this was due to the clothes that I was wearing but they definitely thought I'd lost some weight. That's encouraging so long as it's fat that I'm losing and not valuable muscle mass. I have been working hard so I hope they are seeing the results of that effort. I intend to continue working hard and building up on my cardiovascular fitness as well. I have found some of the exercises a bit awkward within the Fat Loss I sessions but I will stick at them because I trust the thinking and science behind them. The results above generally show positive movement on the whole which is the main but I'm under no illusions that I still have plenty of work to do in what is a relatively short space of time. I'll keep the sessions at three a week as far as possible in order to achieve the required number of workouts. There are roughly two month before the vacation so I'd better keep working hard. I'll let you know how it all goes.

Cheers, BustaGut!

Week 8 - End of the NROL Break In!

2010-02-28T14:22:00.000-08:00

Weight - 14st 8.25lbs (down 1.75lb from last week)
Body Fat % - 8.2% (apparently down 0.4% from last week)
Waist - just over 34 inches (down over 0.5 inches from last week)

I also have readings from a handheld body composition monitor. These are as follows;

Body Fat% - 27.9% - (a decrease of 0.2% from last week)
Body Water - 52.4% - (again slight rise of 0.1% in water content this week)
Muscle - 68.3% - (slight rise of 0.2% in muscle from last week)
BMI - 28.6 - (slight fall of 0.1 from last week)
calories - 2, 823 - (a maintenance decrease of 14 cals)

I've found this week quite hard and am very pleased with myself with the effort that has been put into the sessions and the fact that I struggled to fit the three sessions in at all. A number of things have worked against me but some rearrangement and adjustment has meant that I was able to achieve my goal of three workouts this week and complete the NROL break in sessions. I can now move on to the Fat Loss I sessions. I'll be starting these tomorrow.

In terms of results, this week has been very pleasing. Ok the figures differ considerably on the handheld device etc but all of the results show improvement from the previous week with the major ones showing good movement. This is encouraging, especially after a couple of weeks of extremely painstakingly slow progress. However, it was progress none the less but it's always nice to feel that the return you get for the effort is worthwhile.

I can't believe that we are already at the end of February and will be in March as of tomorrow. This year is flying along at a fair old pace. The vacation will be hear before we know it. Before that though I have a lot of work to do and it continues from tomorrow with the first of the Fat Loss I sessions. I also want to keep the cycling up but I'll be on one of my other bikes as my main one is being checked over as it makes some strange tension like clicking noises as I cycle up the big hill. I'm having this checked out to make sure everything is ok. Talking of cycling I've signed up to the charity bike ride again that I did last year. I was good stuff last time and I want to do a lot better this time round. I've made arrangements to do a couple of bigger rides before the event with one ride in April and one in May before the vacation. The Charity ride is in the first weekend or maybe the second one once I get back from vacation. Anyway there's plenty of work to be done before all of that especially as I don't want to be found wanting for fitness etc.

Well that about wraps things up for now. I'll let you know how things go on the Fat Loss I sessions and try to report any thing that I find unusual throughout the week.

Cheers, BustaGut!

Week 7 - A Mixed Bag!

2010-02-21T04:39:00.001-08:00

Weight - 14st 10lbs (down o.25lb from last week)
Body Fat % - 8.6% (apparently down 0.6% from last week)
Waist - just under 35 inches (same as last week)

I also have readings from a handheld body composition monitor. These are as follows;

Body Fat% - 27.9% - (no change from last week)
Body Water - 52.3% - (again slight rise in water content this week)
Muscle - 68.1% - (slight rise in muscle from last week)
BMI - 28.7 - (slight fall from last week)
calories - 2, 837 - (a maintenance decrease of 8 cals)

The results above are a bit perplexing really. Some areas look like there's been positive movement whilst others show little if any change even though I've hit the sessions and cycling hard this week. Initially the drop in weight of only 0.25lbs each week for the last two weeks doesn't seem like much return for the effort that is being expended. However, the body fat result from the callipers is out of this world if it can be trusted as I think I might have mis-measured as I doubt there has been that much of a drop if any. This is sort of backed up when the handheld device reported no change from last week. The plus points are that there appears to be a slight increase in the amount of muscle with a corresponding fall in BMI. I do trust what I'm doing so I suppose it's just a case of stick with it and the results will come.

This week I did manage to get the full three gym sessions as I had hoped. And although tiring I really did extremely well in keeping the intensity high. Cycling was also done for the full five days to and from work which gives a working week total of 70miles (nearly half of that up hill as well). So from an effort perspective I am very pleased with the way that I've approached the week and intend to carry this across to next week. If I can complete three sessions as I have done this week it means I can then move off the Break In sessions and onto the proper Fat Loss workouts. I'll try to keep you updated as much as possible.

Cheers, BustaGut!

A Little Motivation!

2010-02-16T22:21:00.000-08:00

Yesterday I was advising a colleague about their training and another remarked at how much my body had altered in such a short space of time last year. It was in connection with when I began TNT and NROL the initial change was quite quick (but hard work as well). It picked me up quite a bit and knowing that I'm back on that same approach and gave me encouragement to really attack the coming training sessions. I realise that this time round I'm starting from a different position and that my fat loss goal has progressed through a number of cycles to get where it is, namely through experimentation with the other TNT eating plans and NROL programmes of Hypertrophy and Strength. Some stuff has worked other stuff hasn't but it's all been useful to note how my body has reacted to things. Anyway I think to how much I achieved during my first run of TNT and NROL and the pictures I have are quite remarkable. I'm a long way off achieving those levels at the moment but I'm determined to reach them and even surpass them this time round. It all starts with the commitment to train and being consistent putting in the sessions and the required effort into every session. Striving to be better at every workout - being hungry for success rather than going through the motions. Right, I'm off to the Gym - bring on workout B - Your mine!

Cheers, BustaGut!

Manic Monday

2010-02-15T13:04:00.000-08:00

Managed to get the first gym session of the week in this morning and cycled to work as well. The session itself went very well. I didn't move any of the weights up but did crank up the intensity by completing the session quicker than last time (just under 16mins) so pleased with that. Legs were tired on the way home up the big hill but I suppose it is to be expected. I'm going to get to bed earlier tonight and try to get some more rest as my legs are even more tired now. I do have a tendency to ache more a day later rather than immediately following a session. Don't get me wrong after the session my legs knew they had been worked it's just they tend to ache more the following day so I'm expecting them to be a bit stiff tomorrow. I will be trying to get three sessions in this week which I'm sure I'll find quite hard especially coupled with the bike riding. I'll give my best shot and let you know how things go.

Cheers, BustaGut!

Week 6 - Edging forward

2010-02-14T04:08:00.000-08:00

Weight - 14st 10.25lbs (down o.25lb from last week)
Body Fat % - 9.2% (no change from last week)
Waist - just under 35 inches (down a fraction from last week)

I also have readings from a handheld body composition monitor. These are as follows;

Body Fat% - 27.9% - (down 0.1% from last week)
Body Water - 52.2% - (slight rise in water content this week)
Muscle - 68.0% - (muscle back to previous level - slight increase)
BMI - 28.8 - (no change from last week)
calories - 2, 837 - (a maintenance increase of 3 cals)

I've found this week quite difficult as I've been away for a few days on business and found it hard to make it to the gym. I managed to get the minimum 2 sessions in and cycled just 2 days instead of the usual 5. Eating and drinking whilst I was away was hard as carbs are everywhere. Business working lunches are usually sandwiches and everyone sort of looks at you strange when you only eat the middle of the sandwich and leave the bread (you also look really greedy with a stack of bread on your plate and your still adding food on it). Evening meal was better and I had steak one night but this was accompanied with hips which I added to the extra chips that my party had ordered between them. I was left with a small steak 2 large mushrooms and a fried egg. Dessert was ok as I managed to get the cook to bring me some cheeses with celery sticks (which was quite nice actually). The hotel breakfast the following morning was terrible in terms of eating to plan. It was a continental style but didn't have any meat it was all pastry, bread (toast), jams, fruit and yogurts. Basically I had a few trial sized cheeses and a few cups of coffee. Not the best but there was nothing else that was to plan and after being good the previous night I wasn't going to be forced to eat of plan because of limited choice (or lack of). When I go off plan I want it to be my decision not forced upon me.

Well enough of the moaning. As luck would have it the results have shown no backward step so I'm pleased about that. In fact the small movement that there has been this week has been positive so makes the commitment to plan worth while. This coming week I hope to get three gym sessions in and cycle more (to and from work). I think I also need to get some more sleep as well as I did miss out this week through working away, travelling etc so more sleep will be a definite aim. Well I think that's about it for now. I'll keep you updated and let you know how things go.

Cheers, BustaGut!

Week 5 - Burn baby burn!!

2010-02-06T04:11:00.000-08:00

As the title suggests and the previous post complaining of muscle soreness the shock to the system of changing the exercises and dramatically the pace of the workout has made my muscles burn. Strangely the soreness and aches are more pronounced a day or two afterwards which is why this week I've only managed to hit the gym for the NROL workouts (A & B) just twice. Yesterday was the workout B, which following the session I felt pretty good but late last night I could start to feel the effects and this morning I'm stiff in the back and upper legs. Not half as bad as following workout A. My poor legs. Anyway on with the update report:

Weight - 14st 10.5lbs (down 1lb from last week)
Body Fat % - 9.2% (down 0.6% from last week)
Waist - 35 inches (down 0.5 inches from last week)

I also have readings from a handheld body composition monitor. These are as follows;

Body Fat% - 28.0% - (down 0.8% from last week)
Body Water - 52.1% - (slight rise in water content this week)
Muscle - 67.9% - (corresponding drop in muscle due to rise in water above)
BMI - 28.8 - (down 0.2 from last week)
calories - 2, 834 - (a maintenance drop of 6 cals)

The figures show exactly the same increment of progress as last time which is very pleasing. Even the hand held monitor has picked up a slight reduction in BF% and BMI (the other results are pretty much the same). I don't think that these reductions actually come across in the pictures though which is a little disappointing but I'm making progress and that's the main thing. Next week's training will be somewhat disrupted again as I will be away on business for a few days so will have to fit gym sessions in where I can. I should at least be able to get the minimum of two in as I did this week but the cycling will be significantly reduced since I wont be commuting for much of the week. We'll see what effect that has. I'll have to see if I can compensate in some way. Anyway, that's all for now. I'll keep you updated the best that I can.

Cheers, BustaGut!

Muscle Sorness!

2010-02-04T12:18:00.000-08:00

I was intending to have done the workout B today of the Break In sessions but my legs are so sore and suffering from overdoing it in the first workout. The change in program and intensity has really hit me. More so the days after rather than immediately following the session, it's strange. Anyhow I intend to do the session tomorrow no matter what. I'll let you know how it all goes. I suppose the plus point is that if my legs are hurting then I wont notice the shoulder so much - good old diversion tactic.

Cheers, BustaGut!

A Change of Pace!

2010-02-01T23:36:00.000-08:00

Just wanted to give a quick update of the session I've just had at the Gym. My NROL book has gone missing so I've ordered an electronic version on CD to replace it. Whilst I'm waiting for it I needed to change the current program as I'd been doing it for a few weeks and the plan was to try and regain some of the cv that has been lost due to a slower paced strength initiative that I was pursuing and then I got injured had a forced layoff and the recent recovery sessions that I've been active with. So basically I'm saying that the tempo and intensity of the training has been low for some time and it is this aspect that needed to be addressed.

So I looked through some of my old training sessions and was lucky enough to find the NROL Break In Sessions that I did. So I thought that since this is very similar to the Fat Loss I sessions then this would be a good starting point especially with no book to reference. If I remember rightly I think the book even suggests by passing Fat Loss I after the Break In sessions as they are so similar. So I wont be going far wrong. So how did I find the change of pace and intensity? Very Hard actually. I did complete the session in just under 18mins so compared to the 1hr 30mins I'd been doing with the recovery sessions there is a massive difference. Some of the weights will need to be adjusted (slightly lower) since my form of the exercises are now much better the range of motion the weights travel through is much greater so in effect I'm doing more work. When I first started the Break In sessions the exercises range was smaller so weight travelling much less. So in order to ensure I don't cheat I'd rather get the weight right although I need to make sure that I'm still only just getting the reps out.

I must admit it feels strange getting out of the gym so quickly again it's like when I first started TNT. You have this feeling like you haven't done enough. But you have. As far as the shoulder goes it was fine a few little twinges here and there but nothing to really worry about. Besides I really didn't have the time to let it bother me. I'll be having a go at the workout B later on in the week so I'll hopefully let you know how that session goes as well.

Cheers, BustaGut!

A Quick Comparison

2010-01-31T12:13:00.000-08:00

Above is an image comparison of the start and finish of the previous 4 weeks on the diet reset. The images on the left are at the beginning of the 4 weeks and those on the right at the end of 4 weeks.

Disappointingly there is only a relatively small visual difference;

Weight - 9lbs drop
Body Fat % - 2.5% fall (according to callipers - although questionable)
Waist - 1 inch drop

Well there is a lot of work to do ahead of me but I will try to keep you updated as I progress through the training and diet pitfalls. Wish me luck!

Cheers, BustaGut!

What Next!

2010-01-30T09:09:00.000-08:00

I've been considering what I should do next in relation to training. I have a holiday booked for May and would like to be in relatively good shape by then. The rehab sessions have been good but they've only focused on using the shoulder and haven't tried to achieve any of the effects that TNT and NROL sessions produce with their compound movements. I had initially thought about restarting the Strength III programmes but with my shoulder not being fully right and it could take some more time to get to that position it seems sensible to avoid pushing the boundaries of weights in the Strength III sessions where heavier and heavier weights are encouraged,

Addded to that is the current position of my body composition. It doesn't look good, even after a reset on plan A TNT(last 4 weeks). So again perhaps not the best situation to progress back into the Strength III sessions when even more weight could be added to my frame. I believe the better option is to ramp up the speed and intensity of the sessions and move across to the Fat Loss workouts perhaps starting with Fat Loss I and working my way through to Fat Loss III. Hopefully the weights wont be too heavy to cope with but will be challenging enough to stick to the proper programme and allow my shoulder to work whilst building up to full strength again.

I'll also have to be more organised with my diet. I'll have ensure that I have the graze throughout the day mentality rather than the three a day stuff your face approach that I've sort of slipped back into. The actual food that I'm eating isn't that bad, it's to plan 99% of the time so I just need to adjust the way that it's eaten throughout the day. This will make a difference to the amount of food / energy I should be able to pull from the same amount of food. For your body can only absorb so much in one sitting and then the rest is stored (usually). So if I'm giving smaller meals and snacks throughout the day there is a constant supply of energy as the body is using it. Well that's the plan anyway.

The small drop in weight and of course the other less than impressive results are a combination of the wrong approach to timing of nutrition, training and rest (an often neglected aspect). To illustrate the disappointment that the results have produced from an unfocused effort is that there is a hell of a lot of wasted energy and time. Over this last week I've trained at the gym three times this week for 1hr 30mins a session (so that's 4hrs 30mins in total) and cycled over 70miles this week in my comute to and from work. So I would say that there has been some considerable effort put in and I cannot complain about the commitment levels it's just that these now have to be more focused and clever. Infact I will probably find that I'm spending a lot less time in the gym but visiting it more frequently than I have done over the past few months. I'll have to take a look through the NROL Fat Loss sessions and see what needs to be done, workout the programme weights and then get this into my schedule. The Holiday will be with me before I know it so I had better get working HARD!!.

Cheers, BustaGut!

4 Weeks Done - Progress report!

2010-01-30T06:05:00.000-08:00

So how has everything gone? Well, although I've been putting in the effort there are lots of improvements that need to be made in order to make better progress. Before I continue take a look at the photos first;

Weight - 14st 11.5lbs (down 1lb from last week)
Body Fat % - 9.8% (down 0.6% from last week)
Waist - 35.5 inches (down 0.5 inches from last week)

I also have readings from a handheld body composition monitor. These are as follows;

Body Fat% - 28.8%
Body Water - 52.0%
Muscle - 67.8%
BMI - 29.0
calories - 2, 840

The BF reading is considerably more 10% infact. Whilst I don't think the calipers have given a true reading (a bit low) I dont think that the body composition monitor has either (too high). I would estimate me being somewhere about 20% if I'm honest.

The BMI reading of 29 puts me at the upper limit of overweight and nearly in the obese section which I think is a little harsh. I realise I have a lot of work to do but don't for one minute class myself as nearly obese. I give a more general update later but thought I'd post the actual results for everyone to see.

Cheers, BustaGut!

A Stagnent Week 3

2010-01-24T14:47:00.000-08:00

As the title of the post suggests there has been no change in any of the results this week. However, whilst I have felt strangely more tired this week I do think that I am better for the 3 weeks that I've completed so far. I've done more cycling and I actually did my recovery session 3 times this week instead of the usual 2. This is something that I intend to do next week as well. I've increased the amount of stretching that I've been doing before, during and after the gym sessions and the off days as well and whilst it has been painful but I do believe that it's having a positive effect and is doing some good. There has been improvement made but the process is proving to be much slower than I had initially anticipated. Even though this can be demoralising, especially when I want to do so much more, I mustn't let it get me down and I should just focus on the job at hand and continue to work hard. Worrying wont help, just stay positive and work and the shoulder should eventually sort itself out.

I now have the reserve bike back with new brakes and the big chunky tyres on. So if the snows return, as some have predicted for February I'll be fully prepared and ready to go. I apologise for the short update report but there hasn't been movement in the way of results to report. Like I said mentally I'm feeling better about the approach but the focus at the moment is still to get the shoulder recovered to a point that I can train properly on it and ease myself back to heavy lifting in the Strength III program. Anyway I 'll have to go now as I need some sleep but I'll give a fuller update along with pictures next week so you'll be able to judge for yourselves whether there has been any change over the diet reset of 4 weeks.

Cheers, BustaGut!

2 Weeks in - An update report!

2010-01-17T08:56:00.000-08:00

Right, so 2 weeks in to the body reset of TNT plan A. That's half way with another 2 weeks to go. So what are the results;

Weight - 14st 12.5lbs (down 1.75lbs from last week)
Body Fat % - 10.4% (up 0.6% from last week)
Waist - 36 inches (no change from last week)

Weight drop is considerably less than last week as expected however, I did anticipate getting a minimum of a 2lb loss - oh well. I think the body fat percentage is about right, perhaps could be a little higher as I think that last week's measurement was flatteringly low. There's no movement with the waist measurement which I would say is pretty accurate and I'm currently comfortable with that.

So how's the recovery training going? One word, slowly. It doesn't seem to be progressing as I would like. I'm still experiencing a lot of discomfort and pain with what are regarded as light weights by comparison to what I was doing before. I find this very frustrating. I intend to keep persisting with the sessions until the end of the 4 weeks but will increase the amount of stretching that I am currently doing on the shoulder in order to give it a gentle push in the right direction. Especially if some of the pain is as a result of stiffness in the joint due to trauma. I'll let you know how it goes.

In terms of the cycling it's been a bit of a mixed bag. The adverse weather and a flair up of my knee pain have all played their part this week. I've used the fold up bike at least once and then the reserve mountain bike about three times so have cycled more this week than last. Now that we have had quite a bit of rain it has melted much of the snow and so I hope to get back on my proper bike and cycle much better next week (knee permitting). I'll let you know how it all goes.

Cheers, BustaGut!

1 Week in - What Progress has been made?

2010-01-10T05:44:00.000-08:00

Just thought that I would post a quick update with the results I made so far. Like I said in my previous post I'll hold back any pictures until the 4th week so a better comparison can be made;

Weight - 15st 0.25lbs (down 6.25lbs from last week)
Body Fat % - 9.8% (down 2.5% from last week)
Waist - 36 inches (down 0.5" from last week)

The results are pleasing but the reduction was expected to some degree for there is usually a large decrease in the first week as your body does a bit of a knee jerk reaction to the changes that have been made. I suspect that next week the results will be substantially less impressive as my body should have adjusted. Hopefully there will still be positive results to report and I will be working hard to achieve these along with my recovery. I'll keep you updated.

Cheers, BustaGut!

Bit by Bit!

2010-01-09T08:49:00.000-08:00

Over the last couple of days I’ve been very tired later in the evening. I am presuming that this my body readjusting to the reduction in carbs and the move back to high fat and protein based diet (TNT plan A). This is normal but that added to increased activity and I suppose it makes sense why I have felt tired There is still some way to go before I reach what I would class as normal activity levels.

I went to the gym on Thursday for the second of my recovery sessions and I was pleased at my approach and how things are going. I’m able to now pin-point where the pain starts and begins to feel better . I’m also able to distinguish between the different types of pain that I’ve been experiencing from short sharp stabbing, to bruise prodding and lingering ache with accompanying weakness. This session was good because I had a plan of exercises to complete that I had pulled together from the first session. I avoided any lower body exercises as the problem is located in the upper body, specifically my left shoulder. For the legs I’ve used the cycling to and from work to keep these active. This has only been 3 days this week due to the extreme winter weather of snow and ice that we’ve been experiencing that is set to continue for the next few days at least Two of those days I was limited to using my fold-up bike that had the wider tyres which were better in the snow although they were much smaller, about 20inch I think so the massive hill on the way home was an absolute nightmare. The third time I used my spare bike which was full sized and had 26inch wheels so progress was much better as I could use the road more as they had been nearly fully cleared (except for the part where I would normally cycle - so I had to take up a different position in the road) although the hill on the way home was still very difficult.

I’ve now completed a week on TNT plan A so hopefully things should begin to stabilise. The process usually takes 2 weeks but you are advised to stay on plan A for at least 4 weeks to cement the transfer to Fat Burning This is what I will be doing, then as previously stated I hope to be recovered (shoulder wise) to be able to re-start the Strength III programmes again. Anyway there’s more work to do before then and I’ll let you know how things progress. I’m hoping to take a few measurements tomorrow and update you . I will probably not update the pictures until the end of the 4th week on plan A. Hopefully there will be a noticeable difference between the two sets of photos.

Cheers BustaGut!

1st Tiny Step!

2010-01-05T14:15:00.002-08:00

I made it to the gym this morning, and whilst it wasn't to attempt a proper programme it still was the first tiny step on that road to recovery by getting a weight in my hand (even it was ridiculously light). The exercises that I tried were standing shoulder press, lat-pulldown, seated row, bench press, lats (side, front and back), shrugs and an incline hammer curl. All exercises were 2 sets, the first was a tester of no less than 10 reps. It was surprising to see what hurt and what didn't. Of those that did it was good to pinpoint at what position I experienced the most pain.

I also managed to cycle today even in the horrendous snow we had. It was dangerous really but probably safer and better than going by car. So I did just over 14miles - not bad considering. The only problem was that my right knee was aching (partly due to being forced to ride my fold up - as it has wider wheels it was better in the snow. Anyway that's all for now Im going to bed for a well earned rest.

Cheers, BustaGut!

1st Shoulder Test Tomorrow - Steady As She Goes!

2010-01-04T11:44:00.000-08:00

I'm intending to give the shoulder a bit of a test tomorrow and see how it goes with some exercises in the gym. I wont be doing a proper session as such just going through a number of exercises (haven't decided which ones yet) slowly and methodically to see how it feels and what the reaction is. As far as I see it I have a maximum of 4 weeks (whilst my body resets it's metabolism on TNT plan A) to recover to the point where I can attempt the NROL Strength III programmes again.

Didn't get the chance to cycle to work today as circumstances took place that resulted in me working from home (long story). However, the plan is to cycle tomorrow albeit nice and carefully as the weather is still quite bad (very icy with more snow expected as well - not good). I'm sure getting back in the gym and on the bike will be difficult at first until I get accustomed to it. That plus the lethargy that you get initially with plan A as your body re-adjusts to fat burning. Anyway I'll let you know how it all goes.

Cheers, Bustagut!

Damage Report - The 2010 starting position!

2010-01-03T05:02:00.000-08:00

Weight - 15st 6.5lbs (1st 3.5lbs increase from last recorded measurement)
Body Fat % - 12.3% (6.2% increase from last recorded measurement)
Waist - 36.5 inches (2.5" increase from last recorded measurement)

As you can see the damage done is clearly obvious. Like I mentioned in my previous post I had always intended to have a free for all around Christmas and New Year. Unfortunately I started it far too early and was very lackluster about the diet around Halloween time. The strength training from NROL that I was doing aloud me to have an intake of carbs with my pre and post workout protein shake (effectively plan B of TNT). I believe that even if I had stuck to this religiously I would still have been heavier than the previous recorded stats since the carb intake and strength program should have hopefully promoted muscle growth. Also I would have undoubtedly gained fat as well.

All of this gain has been compounded be veering from low carb high fat to eating completely off plan far too early and of course my injuries (shoulder and knees) and the bad weather that has prevented and reduced (cycling safely in snow and ice). The results of this are above and it is a bit disheartening but I have to pick myself up and start the process all over again.

I still have issues with my shoulder as it's still a way off. I've been eating to a TNT plan A for the last two days and I intend to continue with this for the immediate future However, once I re-start the Strength III programmes I reintroduce carbs with pre and post workout shake (TNT plan B). I have to get back in the gym and slowly get my shoulder use to the exercises (even if I can currently do them - if not build up to it). This may be a little painful as there is a large amount of stiffness to contend with. Obviously there are issues to consider such as being very careful not to overdo things on it and make things worse. I have to distinguish between the pain of movement and the pain of damage. The best approach is to simply start cautiously and build the exercises and ideally the weight up but getting the shoulder use to the movements and making them pain free is the first goal.

Once this is achieved I can then consider moving to the Strength III programmes (knowing what to expect from previous run throughs that I've done). Once this is completed it will be time to move back to the Fatloss programmes whilst reverting back to TNT plan A eating. Whilst this is being done I will be trying to cycle to and from work as much as possible. Obviously as the weather improves and I eventually move to Fatloss programmes the cycling and other CV work should be increased to assist the fat loss process.

So this is the general plan, initially the focus is getting the eating and shoulder sorted to actually attempt starting the Strength III programmes. I damaged the shoulder on the 12th December and when I went to hospital the following day (13th) they said that the shoulder would take 6 weeks to be alright. I am determined to beat that timescale and have been trying to use it very cautiously. I've noticed that it's certain positions that seem to trigger it (and its painful when that happens) but attribute some of that to damaged tissue tightening and restricting things up. I want to get started but realise that I have to be careful otherwise I could rush in too quickly and create more damage which I don't want to do. As far as I am concerned the shoulder has had a decent rest of 3 weeks so I'll see how it goes. I'll let you know what happens etc

Cheers, BustaGut!

Where have I been?

2009-12-26T07:01:00.000-08:00

Sorry everyone, I haven't been updating for some time and I apologise. The reason is because I've had a few things go wrong. I've been playing the odd game of rugby here and there for my old team which unfortunately has resulted in a number of injuries that have affected my training. The most recent happened just under two weeks ago. I was packing down in the scum and it collapsed. I landed on my left shoulder with the rest of the pack forcing their weight down on me. Luckily my neck was fine and everything else was fine but I couldn't raise my arm properly and was in pain. I left the field.

The following morning I was in so much pain that I went to hospital to have it checked for any breaks. After a few hours and xrays the diagnosis was that the injury was muscular and connective tissue damage and would take about 6 weeks to settle down. There was a big improvement in the arm / shoulder over the next few days in that the amount of pain reduced but it is far from being normal. I had just completed two run throughs of the 4 workouts in Strength III sessions of NROL (so was half way through). Unfortunately this forced break has thrown a very large spanner into my progress. The lack of training and an already relaxed eating approach to carbs in the previous weeks leading up to Christmas has meant considerable loss of progress. However, I am quite philosophical about this and always intended to have a splurge at Christmas. This has become a little out of hand now and I am eating excessively what ever I want.

The intention is to allow this to continue until the new year and then begin reorting back to TNT plan A eating (at least for 4 weeks). Once I've done that I can see about returning to begin the Strength III sessions again. Hopefully during the de-carb process in TNT plan A I can start to do some exercise in the gym and test the shoulder trying to get it working properly again. This unfortunately might be a bit painful as it will have tightened up even though I've been trying to keep it moving. No doubt I will have to be careful as I dont want to cause any more damage. I am under no illusions that it will be hard work but I'll just have to knuckle down and get on with it.

I'll try to keep a more regular update from now on and get some pictures taken as I'm aware the others on here will be presenting an inaccurate position. I know I'm not going to like what I see but at least I'll kow what I have to work with.

Cheers, Bustagut! (Merry Christmas & Happy New Year Everyone)

Halloween Splurge! - briefly off the wagon.

2009-11-01T02:48:00.000-08:00

Hi everyone,

As you'll know from my previous post that I've been experiencing some knee problems this week. I've avoided the gym and actually took a day off riding the bike to work in order to help sort things out. Not sure whether or not this had much effect since it felt a tad worse for resting it fully - but hey that might just be a mental thing. Anyways, I made an effort and played rugby yesterday and the knee held up nicely (although I've got so many aches and pains this morning it's hard to say whether it's hurting or not).

Last night I had what is professionally known as an out and out splurge. By that I mean I went out and enjoyed myself had too much to drink (as I don't usually drink). I also ate quite a few carbs when I got back home as well (mainly sweet stuff that I had left from the trick or treaters) chocolate was very nice after not having any for a long time. Infact I had some jelly sweets as well but soon afterwards felt a little bit sick due to the sugar rush. Anyway that was yesterday and know we are determined to get back on track. I do think having a splurge every now and then is quite good for you and I plan to have another at my works Christmas Lunch. In the meantime however, I need to get back to eating low carb and hopefully begin the Strength III sessions very soon.

I'll have to let you know how things go!

Cheers, BustaGut!

Knee problem!

2009-10-26T22:24:00.000-07:00

I've been experiencing some problems with my right knee. It feels like I've over extended it but I don't know how. It's been hurting so I think it's best to rest it from the tough gym work. I made a decisiom in the end to go for the Strength III sessions. I worked out a rough estimate of the weights I should be using based on previous exercises and rep ranges. I would have liked to have spent the next couple of weeks fine tuning this before beginning them properly and getting the most benefit from them. Unfortunately due to my knee I think it best to stay out of the gym for now and rest the knee the best I can. I am still cycling to and from work with the intention of playing rugby this weekend so I hope it recovers enough for that. I'll let you know. At the moment it's nowhere near normal so fingers crossed it gets better soon.

Cheers, BustaGut!

NROL Strength II: Week 9 The Final Session!

2009-10-25T01:51:00.000-07:00

Weight - 14st 3lb (no change from last week)
Body Fat % - 6.1% (no change from last week)
Waist - 34" (again no change from last week)

This week has been a strange one really. I had one remaining session of the Strength II program to complete and that was the focus. I did go circuit training at the beginning of the week which I enjoyed but was an obvious shock to the system and I could feel the effects in my muscles for the following 2 to 3 days. I have been cycling well this week although I have had the odd little twinge in my right knee but nothing to worry about. One thing I did forget to mention about the circuit training is that it placed a lot of pressure on my left ankle (the one I broke) and this was sore for the entire week. Though it didn't stop me from doing anything it was a niggling pain that I could have done without. That said I think I will do the odd circuit training session when the mood takes me.

I avoided the rugby this week although I do intend to play this coming weekend. We will be playing a club that I use to play for so that should be interesting. The only problem is that I only have moulded studs at the moment and as the pitch becomes more and more boggy with the autumn and winter weather I need a better grip especially as I'm much lighter than my opposition. I have some on order but with the postal strikes it may be a while before the get here and I doubt they'll be here in time for the next game.

So the end of Strength II and it's decision time. I think I'm going to progress on to Strength III and then see where we are at the end of that. I will then either go into fatloss sessions or move across to the Hypertrophy workouts for a brief period before the fatloss period begins. Well I have a lot of work to do prior to that so I first have to work out the weights etc for the Strength III sessions then have a quick trial before beginning them properly. Wish me luck.

Cheers, BustaGut!

Circuit Training

2009-10-19T21:31:00.000-07:00

Just wanted to let you all know that I managed to get to circuit training yesterday. I've only been trying to get there for the last 4 or 5 weeks but something always seemed to crop up at work. Anyway it was pretty tough but in a good way. It way devised differently to when I last did it there. It had an outer circuit of steps against the sports hall wall that were exercise stations and 4 inner work areas that had a set of exercises per area with each exercise being done for 40 secs before changing to the next. In between these two circuits there was an area for running that was used in between each station exercise for 20 secs alternate. The outer circuit was done then the inner and then another circuit of the outer one going the opposite way to finish off. It was a total of 45mins of hard work but all god stuff. I intend to do this from time to time.

Cheers, BustaGut!

NROL Strength II: Week 8 pics as promised!

2009-10-18T09:47:00.000-07:00

NROL Strength II: Week 8 update

2009-10-18T09:22:00.000-07:00

I seem to be having a little trouble posting pictures onto the site at the moment. I'll try again later but thought I'd give you a quick update as to what's been happening and then provide the visuals afterwards.

Weight - 14st 3lb (no change from last week)
Body Fat % - 6.1% (no change from last week)
Waist - 34" (again no change from last week)

I've been in London for a couple of days this week so that has interferred with my usual training schedule. That combined with me playing rugby the previous weekend (which we won by 60 odd points by the way) meant I only weight trained once this week. The reason for that is because the place we were staying was next to the train station and I didn't get much sleep so was a bit zonked by the time I got back and so needed an extra day to recover. This meant that I went training on Thursday. I did cycle to and from work Wednesday, Thursday and Friday so that is a least something.

The coming week I hope to complete the last Strength II session and begin preparations for the next stage of my training, that is if I get enough time to work it out. I have been trying to get to circuit training at work for the last few weeks so work load permitting I will try to make tommorrow the first session I get to. I might also play rugby this coming weekend but I haven't made a final decision on that as yet. Basically the plan is to ensure I get plenty of exercise in this coming week to make up for the lack of it this week.

As you can see from the results there hasn't been any change this week. In fact there hasn't been much if any over the previous few weeks either. So I need something to push through the plataeu. Hopefully when I change programmes again it should have a noticable effect but we'll have to wait and see. Right, I have to go now but I will try and post the piccys later.

Cheers, BustaGut!

NROL Strength II: Week 7 update

2009-10-11T22:20:00.000-07:00

Weight - 14st 3lb (no change from last week)
Body Fat % - 6.1% (no change from last week)
Waist - 34" (again no change from last week)

NROL Strength II: Week 6 results - small progress!

2009-10-03T05:10:00.000-07:00

Weight - 14st 3lb (no change from last week)
Body Fat % - 6.1% (down 0.7% from last week)
Waist - 34 inches (down 0.25 inch from last week)

I have to say that's been a tiring week as my body again took longer to recover from playing rugby the previous weekend. I didn't go circuit training on Monday as I honestly didn't feel up to it and I didn't just want to go through the motions. I left going training in the gym this week until Wednesday and Friday. Wednesday's session was good although tougher than I would have expected. Friday's session was excellent I was ab;e to increase the odd weight and still hit the end of the session quicker than I had done previously so I was pleased with that result. I had booked Friday off work so wasn't cycling that day but I had been cycling very well throughout the week. Knowing that I wasn't cycling on Friday I pushed myself on Thursday and did the return journey home of just under 7 miles most of which (last 4) are up hill in 34 mins. A time that I am very pleased with. The journey doesn't seem to get any easier although I do seem to be getting better in terms of speed and time. I suppose the hill I ride up coming home would be hard for a large majority of riders so I need to take heart from that. I'm not playing rugby this weekend, although I may do next week as they are particularly short of players at the moment. So all being well and work permitting I should push myself to go circuit training on Monday next week. I'm also going to revert back to my usual days of training on Tuesday and Thursday. This should allow me the extra day of recovery should I play rugby the following week.

At two sessions a week I only have a couple of weeks left on these particular Strength II sessions. I know I debated about doing the proper bodybuilding sessions but there has been no real mention of them by the gym owner so I suspect it may be best for me to continue with my own training for now and look at that as a possibility for the future. That being the case then I'm sort of edging towards doing Strength III sessions as this should take me through until after Christmas I think and then I can look at doing some of the fat loss sessions to cut back and hopefully reveal some of the hard work I've been doing. Now is the time to start preparing for the next stage so that everything is ready once the Strength II sessions end (I may take a week out and judge weights etc).

In terms of this week's results there has been some positive progress. Weight has remained the same. 14st 3lb seems to a rough constant. I haven't really been below this and would say that this is more or less my established norm at the moment. Pleasingly though the body fat % has fallen and I'd love for this to fall further but considering the type of training and the intake of carbs around training I suppose I couldn't really ask for more at the moment. When I revert to Fat Loss early next year I would hope to be reaching lower visibly noticeable levels (but that's work to come). Also the waist measurement has fallen back down to 34 inches which is very pleasing as this is a measurement that has been creeping up nervously over the past few weeks. It is also a measurement that I would want to fall once the Fat Loss sessions are worked through. Anyway that's all for now I'll report back before the end of next weigh in if I can but either way I'll keep you posted on any progress etc I'm making.

Cheers, BustaGut!

NROL Strength II: Week 5 Results!

2009-09-27T06:07:00.000-07:00

Weight - 14st 3lb (no change from last week)
Body Fat % - 6.8% (no change from last week)
Waist - 34.25 inches (no change from last week)

In terms of results it's been a stagnent week. This is especially annoying when you consider that I've cycled about 70 miles this week communting to and from work, completed 2 heavy strength II sessions in the gym and played 80mins of rugby at the weekend (yesterday in fact). So for there to be no movement and no visual improvement within the photos then yes I am disappointed. Until I played rugby yesterday weight for some reason was elevated to about 14st 5 or 6lb, so unless this is a direct byproduct of the strength sessions then I must be doing something wrong. The only trouble is is that I really don't know what that could be. I honestly feel that I'm doing enough to warrant much better returns than I'm currently achieving. I'll have to push on and keep a more watchful eye on things to see if I'm just being complacent.

I had intended to go circuit training at work this week but it had been cancelled so I'm booked in for tomorrow lunchtime. The rugby games will only be every now and again as I am not able to do every week and obviously there are a number of conflicting interests what with work, family etc. I am not going to get drawn into a position where I feel pressured in turning up week in week out - I just cant do that. I have to be able to play when I want to and not feel like I have to.

Anyway I'll get going. I'll try to keep you updated on how things go and if I spot anything that I'm doing wrong.

Cheers, BustaGut!

NROL Strength II: Week 4 Results!

2009-09-20T09:52:00.000-07:00

Weight - 14st 3lb (down 2lb from last week)
Body Fat % - 6.8% (digi-callipers - down 0.7% from last week)
Waist - 34.25 inches (no change from last week)

Been training hard this week and because I was aching from playing rugby I waited until Wednesday to do my first gym session of the week. I did however do my usual cycling to work which I noticed was greatly improved on the return journey home (even though I was tired going there). Strange, but I was really pleased with the way I cycled up the big hill. It doesn't seem to get any easier although I did notice this past week that I did make better progress. Unfortunately as I was down in London again on Thursday and took Friday off work as part of my leave it meant I only cycled the first three days of the week.

Gym training was productive as well. I'm trying to push the maximums each time to move fractionally forward, I'm trying to develop a closer link with the effort my body puts in and know when to push and when not to. Delaying the sessions until Wednesday this week is a good example of that since it would appear that both the cycling and the lifting has benefited from the extra rest following the rugby game the previous week.

The results above have shown some rebound back to lower levels but these are still elevated in my opinion. I would prefer it if the BF% fell along with the waist measurement too. As I'm at the half way level of these Strength II sessions I need to be careful that the eating aspect of the plan doesn't get out of hand. I went to watch the First XV play rugby this week and whilst there was some good play in patches I wasn't that impressed with the set pieces. Anyhow, I was approached for my number by the coaches who watched a video of the game I played in the previous week. I'm a little apprehensive about being pulled into a set regime again as I made it clear that I can only play now and again. I've been there and done that and quite simply cannot commit the amount of time required. I thought that they understood that. I also don't want to waste my time sitting on a sub bench either so I sloped off at the end of the game before I was asked again. I suppose I'll have to think harder about how I want to play this since I don't want to be continuously pestered on the phone and also lead them into believing I can do more that what I can. Also I definitely don't want to feel pushed into something I'm not going to enjoy. It's essential the right balance is struck with enjoyment and my current commitments taking precedence.

Sorry for the rant. One thing that did surprise me was how tired I was during the game. Especially in the last 20mins. I know that it was probably a big shock to the system, I was having to do more work as I was now lighter than when I last played (pushing much more than my body weight now). Luckily the ground being firm was in my favour but it was unusually warm that day so I suppose that also played a part. I thought that I was much fitter than that and so feel like this is something that I need to work on. I've thought how best to add additional CV work into my day and one of the obvious ways is to do some circuit training once a week since it is run at the offices I'm now located at. I could do this on a Monday's during lunch and keep the rest of my training week the same. This seems like a good idea but I'm not sure whether to start it this coming week or not. We'll see how I feel.

Anyway that's all for now I'll keep you updated on how things go.

Cheers, BustaGut!

NROL Strength II: Week 3 belated results!

2009-09-14T13:31:00.000-07:00

Weight - 14st 5lb (up 2lb from last week)
Body Fat % - 7.5% (digi-callipers - up 1.1% from last week)
Waist - 34.25 inches (up 0.25 inches from last week)

Although this post is a little late the pictures and measurements are all from the weekend. I'll be honest I'm very disappointed. The expected rise in weight that I thought would happen last week has actually surfaced this week. Most worryingly the body fat % has shot up by more than a whole percentage point with a corresponding rise in the waist measurement as well. I know last week was disrupted by a couple of days away due to work but I'm struggling to see where I've veered off to this degree. I also realise that the type of training that I'm doing is encouraging mass and strength but this gain appears to be an increase in fat not muscle. I cycled to work 3 days last week and even played 80mins of rugby on Saturday for the first time in a very long time (body still aching and recovering now). I also think the weight gain etc is noticable within the photos, which is another kick in the teeth.

Strangely enough the gym sessions have been going really well. I'm putting in lots of effort and trying to nudge the weights up each time. I've completed 6 of the 16 sessions so at 2 per week that's another 5 more weeks to go before I change the workouts. If my composition continues in this direction I'll have to revert back to the Fat Loss sessions once the Strength II workouts are complete. I'll keep track of things and see how it goes.

Again this week I have a scheduled meeting out of the office so my training plan is disrupted this week as well. I suppose all I can do is press on as planned whilst keeping an eye out for things that would / are being disrupted. One factor may well be sleep. I've let this aspect slip of late so haven't been getting the required rest. I mean I have noticed that I've been more tired than I usually am. Perhaps it's all catching up to me. Anyway, I'll keep you updated the best I can.

Cheers, BustaGut!

NROL Strength II: Week 2 Results!

2009-09-06T01:47:00.000-07:00

Weight - 14st 3lb (no change from last week)
Body Fat % - 6.4% (digi-callipers - up 0.6% from last week)
Waist - 34 inches (fraction down from last week)

A bit of a mixed bag this week. I mean training has gone well and the effort has been very good so I've no complaints there. Weight hasn't moved which is the one thing I had expected to rise slighty so I'm a little surprised. The waist measurement has reduced fractionally, so is a positive but this is tempered by a sharp increase in the BF% which I must admit didn't really anticipate. Not sure if this is just a blip, a return to normal after a large drop last week or not I suppose I'll have to take a measurement next week and see if a pattern is emerging.

I feel encouraged by how my muscles are feeling and am certain that the training is having a positive effect. I just need to create a momentum and then keep it going. Next week will be disrupted a little with work and meetings out of the office so I'll have to do my best to work around that. Being away also makes eating to plan more difficult as well so I have that to contend with this coming week as well. I'll let you know how it all goes.

Cheers, BustaGut!

NROL Strength II: Belated Week 1 Results!

2009-08-31T03:58:00.000-07:00

Weight - 14st 3lb (down 6lb from last week)
Body Fat % - 5.8% (digi-callipers -down 1.6% from last week)
Waist - 34+ inches (down nearly 0.75 inch from last week)

This has been a particularly tiring week. Getting back into the training has been tough after the vacation although it has been good to get started again. I'm slower than my initial preliminary sessions but I suppose that is to be expected. I'm sure the speed will pick up once I get fully back into the swing of things. The cycling route to and from work has now been sorted out and it works out at just under an extra 2 miles added to my round trip which will be beneficial without adding too much to the journey times. That's good because it means I'll be doing more work throughout the week, an extra 10 miles (nearly) more than before. This equates to just under 70 miles/week just commuting.

As I've said previously I intend to work on the basis of 2 strength weight training sessions in the gym / week and the rest of my exercise coming from cycling. I might increase that to three when I progress but for the moment 2 is enough as the weights are heavy. I also have the advantage at the new work location to use the facilities there (for a small fee of course). They run some classes in the sports hall and I am tempted to get involved in the circuit training once I feel I can fit it in. They also do monthly bleep tests that might be good to get an indication of how good or bad my cardio fitness is. I'll let you know how things progress and whether I get involved with these things sooner rather than later.

In terms of the results achieved above. I think there has been a bit of a knee jerk reaction to my body returning to full exercise and it's brought the figures down quickly. I wouldn't be surprised if there was little positive movement over the next week. In fact it wouldn't surprise me if the figures rose slightly. I think it might take another couple of weeks or so before I start to progress past the point I'd reached before going on vacation. Also we shouldn't forget that the phase that I'm on is a strength phase so you would expect there to be some weight (hopefully majority lean) added at some stage. I need to get back into proper eating and feeding habits. By that I need to move into grazing throughout the day rather than stuffing at three larger meals. To do this I need to have 6 to 7 meals & snacks so that I'm not going more than 3 hours without some food. Timing and having convenient food to hand will be the most difficult thing to get right but it is essential if I am going to add any muscle to my frame. It will need nutrients to do this. Also it will be additionally hard for my body to go into a muscle eating reaction if I'm feeding it. The brain will acknowledge that there's food coming in and so shouldn't go into a starvation /presevation mode.

This is what I should be doing but getting it right can be difficult. I have overeaten doing things this way before and it has been awkward getting the required protien incorporated into them as well. I now have more storage space at work now so the plan is to stash snacks and food that is acceptable at work so that I have a handy supply should I need it. Again I'll let you know how things go. Moving to the new location has meant there are still quite a lot of things to sort out and fit in but I believe that the move will be beneficial as facilities etc are better for me to achieve my goals and that can only be good. That's all for now.

Cheers, BustaGut!

Quick update!

2009-08-25T00:13:00.000-07:00

Hi All, Just thought that I would post a quick update following my first stint of training after vacation. Cycling was good although more difficult than I imagined it would be. I suppose we get out of practice relatively quickly. That and the distance increased slightly by about 2miles making the overall distance about 14 miles round trip. This was enough to make my legs ache this morning and I could tell they weren't use to it. The reason for the increase is that the office has relocated and until I get an alternative route sorted the mileage may fluctuate up and down further. Once I have a proper agreed route I will then be able to start timing myself so that I know I'm putting in the required effort.

This morning was the first proper session of Strength II that will count against the 16 sessions I need to complete in this phase. Generally I was pleased with the effort and result although next time I hope to be a little quicker in the change over to other exercises. Initially my back was stiff and a bit restrictive in the squat but by the final set this was much better and the form had improved. Perhaps I may need to do another small but heavier warm up set just to stretch it in preparation for the proper squats. I'll see how things feel next time. On the quarter squat at the rack, whilst the weight I'm using is very heavy I intend to increase this a little next time as I was strong on the final set doing 5 reps instead of the required 3. To me this is a good indication that the weight can go up slightly, especially with the added safety of the rack.

Well that's all for now. I'm trying out a different route to work this morning and will try to see how I can work the return journey into the one way systems of the city centre without being taken too far of my destination's direction. I'll let you know how things go.

Cheers, BustaGut!

Vacation Over: Damage Report (Time for Work!)

2009-08-23T01:00:00.000-07:00

Weight - 14st 9lb (up half a stone [7lb] from last measurement)
Body Fat % - 7.4% (digi-callipers -up 2.4% from last measurement)
Waist - 34.75 inches (up 1 whole inch from before vacation)

This appears to be considerable damage done over the two week period especially when you consider that I wasn't going crazy. I suppose the first week I ate pretty much off plan and treated myself but the second week was more in line with my usual eating plan with only the odd deviation. I think where things went a bit wrong was that I had considerably more alcohol than I've had in a very long time and I would class this as one of the main culprits for the results above.This coupled with a significant reduction in activity and eating majority high fat whilst fat burning is turned off from the alcohol pretty much account for everything. The activity levels were considerably lower than I had initially anticipated simply because of the heat and the fact that the bike I hired wasn't really up to the task. By that I mean it had two buckled wheels, was too small a sticking back brake and a dodgey saddle. Unfortunately there wasn't another one available at such short notice so I made do. I thought that the little bit that I would use it would be better than nothing. Swimming any amount of lengths in the pool was also difficult since there were a lot of people in there due to the heat and the pool itself was smaller than the pictures I had seen had led me to believe. I'm not making excuses I'm just giving the background. I intended to use the holiday as a break for my body (from exercising at least) and treat myself. I feel that I've done that now and I'm ready to get back in the gym as well as on my bike to progress further and be the best I can. Whilst the break has given me some ground to make back up it has been beneficial in so many other ways.

We all need a break, so long as that's all it is and you get back into the swing of things as soon as possible. That is what I intend to do from tomorrow when I'll be cycling to work and attempt the first official Strength II session on Tuesday. I will be doing two sessions a week initially since they take a lot out of me these strength workouts and as I'll be cycling as well this will be enough to begin with. Depending on how things go and timetable arrangements I may move to three sessions eventually but like I said it depends how things go. I'll let you know.

Cheers, BustaGut!

NROL Strength II: Preparation Sessions completed!

2009-08-09T03:03:00.000-07:00

Weight - 14st 2lb (down 2lb from last week)
Body Fat % - 5.2% (digi-callipers -down 0.6% from last wk)
Waist - 33.75 inches (up slightly from last measurement)

Right I've finished preparing the Strength II sessions for when I return from holiday. I did this by running through the sessions trying to get a feel for both the exercises and the weights etc that would be appropriate to use to induce a strength gain. This week I finished workout D and revisited workout A to get that just right. I'm glad I did double check workout A because the trainer at the gym moved me across to the enclosed rack for the quarter squats and showed me the correct form. This was good because the rack and safety rails (which the weight rested on fractionally when the weight was lowered) gave me the confidence (as did the slight pause at the bottom on the rails) to go much heavier. I went from 55kg each side where I origionally performed them to 85kg each side. Although this was a bit too heavy so I resorted to 80KG each side and that felt right. That's a massive improvement and a big difference to have lost out on.

The results above are a little bit mixed as the weight is down as is the %bf but the pictures (although inside) show no improvement (I included some pics of legs as I'm aware I haven't included any previously and thought it would provide a fuller picture of where I am), infact they are less defined than a few weeks previous and the waist measurement is fractionally up since last recording. I'm not too stressed about this as I've put in lots of effort over these past few weeks and I am now truely ready for a good break to recharge the batteries and come back eager to kick some butt (mine of course) in the gym and knuckle down back at work to start moving forward on where I want to be. All of this will take effort and the holiday will be a nice breather before I throw myself into this.

After the 8 week period the Strength II workkouts should take me I will see whether the gym owner was serious in his offer and advice about me using a pre-contest diet and training. I toyed with the idea for some time before I said to him a week or so ago now that I would try it but after I'd completed the 8 weeks of Strength II once I return from vacation. I will need to provide him with the details of the programme I'm currently doing, weights, reps etc so that he will be able to devise a programme for me. Anyway we'll see what happens there as it all might be pie in the sky. If so I'll just continue with NROL and move across to Hypertrophy II (possibly) then after that through the fatloss phases again to strip back. It will all depend on how things go with Strength II and whether the Gym owner was actually serious. I'll let you know.

Will be getting in some activity over the holiday as I'll be biking and swimming but staying out of the gym until I get back. The activity I'll be doing will mainly be for fun and relaxation rather than following any type of training regime (not that I don't enjoy my training programmes because I do but you know what I mean). Anyway it's time for me to go now, I'll update the pages when I return and let you know how it all went. We'll see what the measurements and results are when I get back and I'll take it from there. See you then!

Cheers, BustaGut!

NROL Strength II: Preparation Sessions

2009-08-02T09:52:00.000-07:00

Weight - 14st 4lb (up 1lb from last week)
Body Fat % - 5.8% (digi-callipers -down 0.3% from last wk)
Waist - forgot to measure - sorry

Training has been hard this week as I've been nursing my back along a little. The trial of workout A wasn't too bad and my back had more or less recovered on Friday when I did workout B which contained lots of deadlifts and it just blasted it. I was in a bad way all stiff and achey, bent over. But it was more from overdoing it rather than having pulled anything so that was something at least. It felt much better the following day but I was lifting a few things and bending quite alot all day so by the end it was stiffening up again. Today it's been ok although I can still feel like its done a lot of work and is recovering still. At the moment it's like after a normal gym session so presume it's ok and will be ready for the next session by Tuesday.

My first impessions of the the Strength II sessions are that they certainly knock the stuffing out of your muscles, even with the extended rest periods. I'm trying to push my self hard and lift as heavy as I can whilst not losing too much in the lifting form. I have a couple of more sessions next week before I go on holiday and then I will have sampled all of the Strength II workouts. I can then have a couple of weeks off from the gym knowing what's in store for me once I'm back (quite frankly a lot of hard work - but it will do me good- I think!).

Cycling too has been hard work. The weather hasn't been great, infact it's been terrible, lots and lots of rain. That wouldn't be too much of an issue but the worst thing has been the wind. It makes eveything that much harder and really slows you down, nearly to a stand still sometimes. You feel like someones pushing you back whilst someone else is hanging off your back wheel dragging a freind behind him. It's just stupid! Then there are days it's as still as anything and you seem to be flying along at a great speed - it's those days that keep you coming back after the windy ones.

I'll be putting in plenty of effort next week so I gain maximum benefit from the remaining workouts so that they can act a bit like a buffer to the start of my vacation. I'll let you know how it all goes.

Cheers, BustaGut!

End of Strength I: week 8 (20) prep for Strength II begins

2009-07-26T02:37:00.000-07:00

Weight - 14st 3lb (back up 2lb from last week)
Body Fat % - 6.1% (digi-callipers -up 0.3% from last wk)
Waist - 33.5+ inches (slightly more than last week)

This week I've been struggling a bit with a few aches and pains not least in the back where I pulled it doing a correction of form on the deadlift and the knees (particularly the right one). I finished the last Strength I session at the beginning of the week and then waited until Friday to do the first of my preparation sessions of the Strength II workouts that I intend to begin when I come back from vacation. Obviously the reduction in activity and possibly a little bit of overeating may have resulted in the rise this week but I suspect that last weeks results were a tad low and that these have just adjusted this week even with the reduced activity.

I'm trying to do a run through each of the 4 workouts in Strength II to ensure I have the weights and exercise form correct so that I can get the maximum benefit from them when I return from vacation (which is only 2 weeks away now - can't wait). When I come back it will be strict plan A TNT to recover fatburning mode but I do intend to progress to plan B during Strength II using dates before and after workouts with my protien shake for the required carbs. I'm not entirely sure how long I'm going to be on plan A when I get back I suppose it depends on how bad I've been whilst I've been away but I'm edging to no more than two weeks but it may be sooner. We'll just have to see.

Speaking to the gym owner where I train and he has asked me whether I want to do a bodybuilding type pre-competition programme of exercise and training. I must admit I am very tempted once I get the Strength II sessions out of the way. These sessions should take me at most (@2 sessions/ week) a maximum of 8 weeks. Then I would seriously think about doing it and having my birthday as the target. This would then fit into my goals quite nicely. I'll have a word with him and see what's best. He mentioned that it would take about 15 weeks to get to where I want to be but obviously this is just a sweeping generalisation and a rough estimate. My only worry is the tiredness of doing something like this and energy levels plus the effect it would have on my concentration levels for work. I'll have to mull it over for a bit but like I said it is tempting. I'll let you know.

Cheers, BustaGut!

Forced Lay Off!

2009-07-23T22:14:00.000-07:00

My back and knees have been playing up a bit. The back is the tweak I did with the deadlifts session in Strength I and the knees are from overdoing it with the cycling (I think). I finished the last Strength I workout on Monday but haven't been back to the gym until today (well I'm going after I've written this) as I have been giving the back a bit of a rest. I've been cycling to and from work during that time but I've been taking it easy on the way back instead of really pushing myself and my knees.

The plan at the gym today and for the next few sessions (over the remaining two weeks) before I go on vacation (where I will have a rest from the formal training) is to familiarise my self with the Strength II sessions and ensure the calculated weights are correct so that when I return from vacation I know exactly what I'm doing and with what weight.

I quickly got weighed this morning and from the reduced activity my weight has risen again to 14st 5lb (up 4lb) so we'll have to see what this eventually levels at for weigh in at the weekend. Right that's all I have time for at the moment so I must get going to the gym. I'll let you know how it goes.

Cheers, BustaGut!

Strength I: Week 7 (week 19) results

2009-07-19T02:56:00.000-07:00

Weight - 14st 1lb (down 2lb from last week)
Body Fat % - 5.8% (digi-callipers -down 0.6% from last wk)
Waist - 33.5 inches (slightly over)

The photos above are not the best I'm afraid as it's horrible outside they had to be taken inside so no real natural light like last week's. It's dark and grey outside so the flash had a tendency to bounce off me and even though I'm tensing hard you can't really see much.

Anyway this week's results show some very positive movement. Weight, body fat% and waist measurements are all down from last week. Again this may be slightly flattering in that I'm a little dehydrated but I also moved the training sessions back to 3 times a week instead of 2 which I think will have had an impact. I've also been pushing myself hard with the cycling especially on the way home to make it more intense. Friday's journey home was naturally intense due to the weather conditions. I was battling up hill against a strong wind and torrential rain so my legs were pooped ca putted by the time I got home. I did unfortunately pull my back slightly in the gym on Friday morning but it's getting better now so nothing to worry too much about. It's just a little stiff at the moment.

I've had some feedback this week from the Men's Health forum regarding my transformation and the long stall in progress that I seem to have had lately. I've made some tweaks to things over the last week or so and it does appear to be working but I'll just keep an eye on it since it maybe too early to claim things are progressing again. I only have 1 more session to complete on the Strength I workouts so will then begin to familiarise myself with the Strength II sessions and calculate the correct weight that I should be using for each exercise.

This should then take me to my 2 week vacation period where I intend to take a break from the gym and then hit things hard when I get back knowing the weights etc will have already been worked out for me. I'll be on TNT plan A initially when I get back but I will be looking to introduce some carbs eventually around training to maximise the returns for effort ratio (which hasn't been in my favour recently - and that's been part of the problem). I will be keeping a very careful eye on things to make sure I don't let things become too out of hand like I did last time since I realise I am particularly sensitive to carbs.

Well that's the lan for the next couple of weeks. Back injuries permitting I'll be sticking to this and I'll let you know ho things go.

Cheers, BustaGut!

Swings and Roundabouts - What to do next?

2009-07-17T00:37:00.000-07:00

This is just a quick look over how things have gone on this journey of transformation so far. I've reached a pont now where I know I need to change things a little to get things moving forward but I'm a little scared in changing too much as I did before and ended up moving back to where I started from. It's taken a lot of work to get back to this point and I don't want to make the same mistakes again although doing nothing is pretty much a waste of time as well. So I will just have to think hard and be very, very careful at how I move forward. By wat of a visual comparison I've collated a few photos to illustrate what I mean;

The first picture is me at the start of TNT: The second one is me after 24 weeks of TNT: The third is me in March of this year 2009 at the beginning of a fatloss phase and the final one is me currently in July 2009.

This first pic is me at the start of TNT

This second pic is me 24 weeks later at the end of TNT advanced

This third pic is me at the start of a fatloss phase in March of this year

And this final pic is me in July 2009 (last week in fact)

As you can see there's been a bit of going round in circles with the visual appearance an like I said above I really dont want to do that if possible. This will take some careful thought I think and possibly small changes and experimentation. I'll let you know what I end up deciding to do.

Cheers, BustaGut!

Strength I: Week 6 (week 18) results

2009-07-12T07:29:00.000-07:00

Weight - 14st 3lb (down 3lb from last week)
Body Fat % - 26.5% (bio-impedence) 6.4% (digi-callipers -down from last wk)
Waist - 34 inches (still slightly over)

I feel that I've put a considerable amount of effort in the gym this week, and whilst I am tensing in the pictures above I do think that there is a noticable difference. The measurements are a little strange since I don't think I've dropped 3lb since last week. I have a suspicion that I was a bit dehydrated and would presume that this also lead to the increase in the bio-impedence bf% reading. The caliper reading shows a small improvement in bf% which would also add credence to the dehydrated theory. Especially since the waist measurement appears to be the same.

Generally speaking I've been getting some strange results back so I think it's time I sorted out my composure and get back to full plan. That involves eating smaller meals more frequently every 3hours. I think diet is where I need to focus because I think I'm doing enough training wise. I just need to ensure I get the maximum benefit from it by eating the right way, times etc. I'll make a concious plan to do this over the coming weeks and see if there is any further changes. As you all know from my weekly reports my weight, %bf etc seems to be stuck at this level or there abouts. I have looked for help and assistance from Mens Health forum, Leigh Peel's website but received nothing back. Not even any words of encouragement. I do feel a little bit isolated now and a bit in limbo not wanting to muck things up but also needing to change things a little to move things along. But How? I feel like I'm doing lots for little to no return so I must be doing something wrong. Hopefully the diet frequency tweak will make a difference I'll let you know.

Cheers, BustaGut!

Legs aching!

2009-07-07T21:27:00.000-07:00

Hi there, just thought I'd updte you all on the way things went yesterday on workout C. That's the one with all the deadlifts it's basically a hamstring killer (in a good way). Anyway as it's a strength stage of my development I've been trying hard to push the weights up gradually in all of the sessions but have had the most success in this particular workout. Yesterday I managed to increase all the weights on all of the sets. Even the hanging leg raises at the end I managed to get 15reps rather than the prescribed 10reps for two sets. Also I did all of this with only an extra 20secs of time needed above my quickest time for that workout so all in all I am pretty pleased with the way it went.

The only problem with this is that for the next few days my hamstrings feel pretty tight and need stretching off a lot and they feel tender to the touch. Strangely this seems at it's worst a day or two after so I probably have worst to come. It's all good though because it doesn't stop or debilatate me in anyway just reminding me of the tough session I had. That's all for now.

Cheers, BustaGut!

Strength I: Week 5 (week 17) quick results

2009-07-06T01:10:00.000-07:00

Weight - 14st 6lb (no change - still higher than plateau weight - bad)
Body Fat % - 26% (bio-impedence) 7.1% (digi-callipers)
Waist - 34 inches (still slightly over)

I think that there has been a bit of overeating here but to be fair the training I've been doing may well have contributed to the weight gain so I'm hoping some of this is new muscle. The waist measurement is still the same so that's a positive but bf% is a bit worrying although again I think that the digi callipers reading is possibly more accurate than it was last week but still measuring lower than is actual where the converse with the bio-impedence method is true. So what does that mean? well it means that I'm somewhere inbetween more than likely about 17%ish but that's just a guess.

I'll have to give a fuller evaluation later as I have to go.

Cheers, BustaGut!

Struggling!

2009-07-01T23:48:00.000-07:00

Lately, as I've been trying to push the NROL Strength programmes I've struggled a bit and have had to slightly adjust the weights downwards. I know that getting a 1 rep maximum right where your fully pushed can vary and does have a lot of varibles to consider that might effect it but it still feels wrong adjusting downwards when you feel you should be heading the other way. Well I've noticed this for the last few sessions and really just needed to rant basically.

I spoke to the gym instructor today at the gym about getting rid of the last bit of bf and he confirmed that this was the slowest part and possibly the most frustrating. He said that as he thought I was training correctly it would be diet (as it usually is for 90% of cases). He said that it would boil down to being strict with the diet - small amounts frequeantly and all that so I suppose it's a case of re-assessing my strictness to TNT go back to frequeant feeding but small amounts (grazing), stick to program and then see what happens.

Cheers, BustaGut!

Strength I: Week 4 (week 16) belated results: New Start

2009-06-29T00:32:00.000-07:00

Weight - 14st 6lb (up 3lb since last week - higher than plateau weight - bad)
Body Fat % - 25.5% (bio-impedence) 5.5% (digi-callipers)
Waist - 34 inches (still slightly over)

Right so this is where my yearly quest begins again. The figures aren't as bad as I intially thought with body fat and waist measurements now coming in the same as last week. The only figure to have risen is the weight figure and had it not risen by too much I don't think I would have been too bothered but 3lb is too much. Like I've said previously I'll just keep with the programme and it should sort itself out. The main figures are of course the body fat figs and so long as they progress (or in this case don't go up) then I'm relatively happy.

The bike ride yesterday was pleasant, it didn't feel like 50miles which I suppose is a good thing and shows I'm getting better at it. In terms of reaching my goals I will have to be a little smarter with the eating and get into the habit of eating smaller meals more freaquently to ensure there is a constant stream of nutrients to feed my body rather than the three big meals that I've reverted back to. This might help keep the metabolism stoked at a higher burning level as will the reintroduction of intervals into my training. I'll keep you updated on how things go.

Cheers, BustaGut!

Birthday Bomb out!

2009-06-28T00:15:00.000-07:00

As a quick follow on from the update post I gave yesterday I am going on a bike ride this morning, my birthday no less with a new group to see how things go. I jumped on the scales this morning to check the damage caused over the past few days as I tended to overeat yesterday as well. The results were 14st 5lb (back to the plateau again) but body fat was up a full percentage point to 26% so not pleased. There's no point crying (infact that would be sad) I just have to readjust and keep moving. I intend to make a fuller assessment tomorrow with pictures to know exactly where I'm starting from as I re-embark on the quest for visible abs. Wish me luck. Take care.

Cheers, BustaGut!

Repercussions update

2009-06-27T03:48:00.000-07:00

Having spent a couple of days away this week I have tried to eat to plan the best I could. Unfortunately many of my choices included far more carbs (an quantity if I'm honest) than I should have consumed. Although they were better than the other choices that I could have made realistically they weren't within TNT. For instance things were covered in breadcrumbs and sauces but had I avoided these I would have eaten little if anything over the two days which is also bad. I did avoid the bread, eating the filling of some sandwiches, no alcohol as I stuck to dilute / fruit cordiel and I even did a token gesture jog for 15 to 20mins on one morning before breakfast. It would have been longer but my hamstrings were still recovering from the leg session on Tuesday (workout C). I know being away from home and not having control over where the Group I was with ate has resulted in stalling and losing ground after making some progress last week. I'll just stick with it and evrything should sort it self out eventually. I'll try to produce some figures and pictures if possibe sometime over the next couple of days.

Cheers, BustaGut!

Strength I: Week 3 (week 15) results

2009-06-21T03:07:00.000-07:00

Weight - 14st 3lb (down 2lb from last week)
Body Fat % - 25.5% (no change on bio-impedence) 5.5% (Digi-callipers)
Waist - 34 inches (fraction over but down 0.5 inch from last week)

These strength programs are tough going but seem to be doing the trick. There is now some movement in the figures. Granted this may not be as marked as the differences above illustrate since I've measured myself at a different time, did a cycle ride yesterday etc and these things would have some bearing on the figures so close to weigh in. Anyway that aside I have noticed a very slow but measureable change in the way I feel and look from the training so know that I have made progress regardless of what the figures say but to have them support that is doublely satisfying especially after the weeks of no movement.

Next week I'm away for periods so wont be able to get in the customary commute rides too and from work so suspect the figures may rise again next week. It's not too much of an issue because I now know the training has an impact on the plateau I found myself in for the past few weeks and if I've moved forward once I can do it again, so no worries there. Psychologically it is a big barrier that has been removed. I will still be doing the 2 weight sessions and the next one up is workout C, it's the one with all of the dead lift variations in and the one where my legs took a few days to recover fully from. Strangely the effects of the workout where felt a day or two afterwards (which seems to me the case with me generally). I suppose that is why it's important not to train on these sessions on consecutive days.

I'm one week away from my 34th birthday and I wanted to achieve visible abs by then but I suppose it will be a longer process than I initially thought it would be. I've made improvements but after some diet plan experimentation I put myself back a bit but then again it's all a learning process. Anyway, I think that the visible abs (without tensing dream - sorry objective) will become a long term goal to be achieved within a time frame of a year to fall around my 35th birthday. It's important to have a long term goal to aim for but I also need to break this down into markers of smaller goals so that I know I'm moving in the right direction. I suppose on the surface wanting visible abs might seem very superficial and vain but it's so much more than that. I've always been chubby as a child and have never, and I mean never seen my abs even though I 've always been an active person playing rugby for various teams etc so for once in my life I want to achieve that badge of health and fitness to prove to myself I am fit, active and alive!

Right so enough with the philosophising I just wanted to give a little insight into my reasons for wanting what first appears to be a vain objective. So I'll keep with the trainig and keep you uptodate on how things progress.

Cheers for now, BustaGut!

Strength I: Week 2 (week 14) results

2009-06-14T03:27:00.000-07:00

Weight - 14st 5lb (no change)
Body Fat % - 25.5% (bio-impedance)
Waist - 34.5 inches (again still slightly over so no change since last time)

I've now completed my first run through all of the 4 workouts within the Strength I programme. I must admit they are very good, hard work but in a good way. I now need to build on the ground work I've laid down in the first pass through so that I'm improving a little all the time. I think that pschologically that is important. Probably more so when the weekly readings seem to have frozen and show little or no change week on week (no matter how hard I work). I'm determined to do and be the best that I can so I just have to press on and try to break through this stubborn plateau that I'm currently stuck in.

Yesterday was the day of the Charity bike ride that I've been harping on about. It was tough going with the 2 big notorious hills but I didn't get off and push as I was determined to stay on the bike the whole way (70+ miles). The weather was extremely kind and the glourious sunshine and light winds made the whole experience so much more enjoyable. So much so that I will probably do the event next year as well (although I doubt the weather etc will equal this years). It is another glorious day outside today so I'm going out to enjoy it as it will be short lived as the rain returns tomorrow (infact later today it's forecast) so see you later.

Cheers, BustaGut!

Strength I: Week 1 (week 13) results

2009-06-07T09:08:00.000-07:00

All results show no change but personally think that there is a slight improvement.

The process of change especially as you get nearer to a goal seems to become ever more difficult and ever more slow. I am certain that there are a great number of things that I could be doing better that would speed the process back up again but unfortunately I'm uncertain what to tweak. For the immediate time being I think I should stay focused and push on with the training and see where that takes me over the coming weeks.

This time next week I will have completed the charity ride (hopefully the weather will be better than it has been this week). I'll have to give you a run down of how it all went this time next week. Whilst I'm working my way through the Strength I sessions of NROL I'll also be seeking the advice of others about how to achieve my goals on a Low Carb diet. I have never seen my abs, and whilst the quest to gain any type of definition on the abs may seem vain I assure you it isn't - it's a personal quest.

Cheers, BustaGut!

Fat Loss Week 12 results

2009-05-31T04:39:00.000-07:00

Weight - 14st 5lb (no change)
Body Fat % - 26% (bio-impedance) but 5.8% (digi callipers)
Waist - 34.5 inches (slightly over suspect no change since last time)

Been training hard this past couple of weeks and have now finished the Fat Loss III sessions. I've been working out my next plan of action and have committed myself to the Strength I sessions initially as I have mentioned previously. I'll see how my body reacts to them and then make a decision as to whether I stick with them for another round on Strength II or whether I move back to Fat Loss I.

In terms of cycling the charity ride is in a couple of weeks and I've been trying to get some extra miles in for preparation. I think I may have overdone it a bit because my right knee has been a bit twingy and temperamental since I did a ride with a proper riding Group. Basically they were going too fast and so I had to keep the bike in a higher than normal gear to keep up which put added strain on my knees. I think the right one has suffered because it is the leg I ten to lead with. That aside I've been cycling well, most noticably over the last two or three occaisions riding home up the big hill I've twiddled much faster and made good headway. My candence has improved. I have avoided doing an extended cycle ride this weekend as I decided it might be wise to give the knee a little rest as I'll be cycling to and from work all next week.

So that's where things are at the moment. I'll try to keep you updated as things progress and supplement with the odd additional posting if I can.

Cheers, BustaGut!

Quick Update!

2009-05-27T13:55:00.000-07:00

Hi there, just wanted to give you all a quick update in terms of training. I did the last workout A of the current cycle of Fat Loss III sessions and will be completing the final workout B tomorrow. I've been hitting the cycling hard and have perhaps over done it slightly since I've been experiencing a few problems with my right knee.

That aside I have managed to do a 40mile (slightly over) ride on the bike on Saturday with the brother-in-law and the knee felt relatively okish. as I had rested it on Friday. I did an additional 14mile on Sunday as the weather was nice and forgot the suncream so have burnt my shoulders and ended up with an invisible vest look. Not good. This is one of the reasons why I didn't produce a detailed update this past week. Hopefully the lines will have faded a little over the coming week before I do a proper update again.

I hopefully intend to do some cycling again this weekend as the charity ride is only a couple more weeks away 13th June so I need to make sure that I'm ready. I've been gaining sponsorship at work today and hope to get as much as I can for the good causes allocated to the ride fund. I am contemplating riding with a group on Sunday that will be doing 80 to 85miles ride. If the weather and knee holds up then it should be a very good test in terms of distance (although the terrain is generally flat - where as the charity ride has a few hills thrown in). We'll see how it goes. At worst I'll pop out on my bike myself at somepoint over the weekend just to keep things ticking over.

Like I said earlier I'll be doing the last session of the Fat Loss III sessions tomorrow so will have to consider my next step. The most probable is to move across to Strength I and then plan further a head once these have begun. Ideally I'll want to revert back to some Fat Loss sessions before I go on vacation in August. The Fat Loss III sessions have gone well and I am pleased with the progress that I've made from session to session (especially lately). The last few sessions I've managed to up the weight in a few of the exercises and also reduce the overall time it took to complete the entire workout. Let's hope I can continue that trend into the final session tomorrow. I'll let you know how it goes.

Cheers, BustaGut!

Workout Update.

2009-05-21T00:42:00.000-07:00

Just finished the 2nd Fat Loss workout of the week (workout A, Tue & workout B today). I have made a really good stab at these this week increasing the intensity by either increased weight, decreased time or a combination of both. I've worked hard and will only have another week of Fat Loss III until the program changes again. Potentially I'm looking at moving across to Strength I and then figure out where to go from there. I had intended also to go on a bike ride with the Group I rode with last weekend but have had an offer of a ride on Saturday with the brother-in-law so will take this offer instead. By way of update I have also purchased another bike which the brother-in-law is getting into shape so that I can ride it. It's a different type of bike to my others, a racer / cyclecross bike so we'll see how it goes. I'll let you know.

Cheers, BustaGut!

A New Ride

2009-05-17T11:39:00.000-07:00

Just wanted to post a quick update and let you know that I got everything sorted and made an effort to go on the big ride today. It was a new experience meeting a group of regular cyclists who were all kitted out and riding nice light racers carrying the minimum of baggage. I was there with the much heavier commuter bike that had a rack on the back where I stored my stuff in a top box. I was by far the heaviest vehicle there. So as you can expect I was a bit apprehensive, especially as the group set off at a very quick pace. Apparently one of the riders had a tendancy to use the Sunday rides as part of his cycle training and the organiser who usually pulls him in and sets a more realistic pace wasn't there.

So for the first few miles the pace was brisk to say the least. One of the other guys dropped back and said to me if I was to lose the group I could drop off and cycle an alternative route with J the 78 yr old rider. Now that did do wonders for my fragile confidence. Anyway as luck would have it the pace calmed down a little and the rest of the ride out was very pleasant indeed. We stopped for a short bite to eat and a drink then headed back an alternative route which generally had a few more hills involved (though not too big). Again the odd period of where the pace picked up was noticable but generally I was able to stick tightly with the Group. A few of the members actually said that I had done 'remarkably' well considering that I didn't have spd shoes and pedals and I had the heaviest bike. I took the compliment and said thankyou.

A few more miles in, probably with about 7 miles to go a couple of guys said there goodbyes and left the group. As I was at the back this then created a gap between me and the next last rider just as the pace picked up again. This combined with a few hills I then found it extremely difficult to keep up and maintain the required speed to ensure I didn't lose sight of them. The gap increased to about three car lengths and I was determined not to let it get any more (though my legs were really aching at this point). Somehow I managed to pull the gap in a bit to around two car lengths and as the group stopped for some red lights I was able to tuck back in as they set off again as they turned green. The pace was still brisk at 18-19mph with brief sections of 21 and 25mph. If I'm honest this part of the ride was less enjoyable infact it was too quick for me although it was a good test.

The majority of the group where riding on to home but me and another guy had to leave them to get to the original starting point to pick up our cars. Whilst the pace was now slower the terrain for the next 2.5 miles was very hilly and this was really sapping the remainning energy out of my tired legs. I had to stick with the other member as I had no idea of where I was or of how to get back to the car. If I lost him I was lost. Anyway, he kept his eye on me and didn't leave me in the distance so we both made it back to our cars safely. I fixed the bike onto the car just before the rain arrived. So all in all a sucessful ride which totalled just over 63.5 miles. As you can guess my legs are very tired but I'm quite pleased with myself.

Cheers, BustaGut!

Fat Loss Week 10 results

2009-05-16T10:06:00.000-07:00

Weight - 14st 5lb (down 2lb from last week)
Body Fat % - 26% (bio impedence up 0.5%) but 6.4% (3 point digi callipers)
Waist - 34.5 inches (down 0.5 inch from last week)

Completed the 2nd week of the Fat Loss III sessions workout A on Tuesday and workout B on Thursday. This was interspersed with cycling to and from work each day (although as I had Friday off it was only 4 not 5 days of cycling). I did the first big ride with the brother-in-law last week (just over 50miles) and it went well (although the course was nice and flat. I'm hoping to do another ride at some point tomorrow weather permitting since the forcast all week has been pretty desperate. I'll just have to wait and see and bite the bullet and give it a go. I'll see how I feel. Either way I'll let you know.

In terms of the results above. I am very pleased. I think the programme, exercise and diet generally are working well. What's more I'm enjoying it as well which more than half the battle (although I am tired). If I focus on the Fat % results above I would question both results here. The reason for the bio-impedence inaccuracy has been noted before. However, I think the 3 point calliper results are too much the other way, though I wanted to use them and note the result just to highlight the differences between the two measurements. If I were to be completely honest and take a measurement based on appearance without tensing (nice and relaxed) I would place myself around 13 to 15% body fat. To get a more accurate reading I would have to get a multipoint calliper test from the gym. Anyway its time to go. see ya later.

BustaGut!

Fat Loss Week 9 results

2009-05-10T09:10:00.000-07:00

I haven't had time this week to take pictures but by way of a quick update I supply the following figures that I took this morning.

Weight - 14st 7lb (up 1lb from last week)
Body Fat % - 25.5% (down 1whole % point from last week)
Waist - 35" (no change)

Right if I explain what picture these results are suggesting. Firstly, while there is a 1lb increase in weight last week's fall was too large so expected a rise to some degree.To do this and have a reduction of body fat is fantastic.

Training wise it has been tough this week what with starting the new Fat Loss III sessions (just two completed this week) and I did a ride to the Cotswold and back from Wetherby which equates to just over 50miles. This is the longest I've cycled so far and whilst it was relatively flat it was perfect preparation for the Charity ride I'm attempting in June (70+ miles).

I'll be completing a further two Fat Loss III sessions next week and may (depending on how I feel) attempt another ride with another local bike group. I'll reserve judgement on that for the time being. Anyway that's all for now.

Cheers, BustaGut!

Fat Loss Week 8 results

2009-05-03T12:02:00.000-07:00

Weight - 14st 6lb (down 4lb since last week)
Body Fat % - 26.5% (no change)
Waist - 35 inches (no change)

I haven't been to the gym this week as I intially planned as I've been aching a little from the cycling and I was going to be in London for a couple of days. So instead I did a little bit of cycling and gave my legs a rest. I've tried to stick with the eating plan but whilst weight has dropped (by too much really for one week) bf% has remained the same. So if the results from the scale are to believed (which they cannot truely be trusted) then they indicate a reduction in lean body mass which isn't what I'm after. I will try to start the new Fatloss III sessions this week by going twice (Tuesday and Thursday) disrupted this coming week due to the bank holiday but if I can just make a start back into the sessions it will help.

A week today I'll be doing the Cotswoulds ride with the brother-in-law which is about 50+ miles in preparation for the Charity bike ride the following month. It will be the furthest I've cycled and a good indication of how I'm doing. This is another reason why I want to gently ease myself back into the gym next week, I don't want to blast my legs so that their not able to cope with the ride. Anyway we'll see how things go. I plan to write up a brief report to let you know how it all went.

Cheers, BustaGut!

Fat Loss Week 7 results

2009-04-25T09:19:00.000-07:00

Weight - 14st 10lb (up 1lb since last week)
Bodyfat % - 26.5% (no change from last week)
Waist - 35 inches (no change from last week)

The past week has been quite difficult as I've been away on a course (which I didn't do to well on - academically speaking). From a health perspective the week has been nuch better. I managed to visit the on-site gym on Monday, Tuesday and Wednesday so that helped to minimise the effect of being away. Food was a really big temptation as it was all prepared for you and the carb ladend stuff was all around. Plenty of stuff with crusts, potatoes every which way (chipped, roasted, mashed and fried) all of which were no-no's. The worst was probably the variety of desserts that were on offer, cakes, chocolate even fresh fruit (which strangely enough is also out due to its high natural sugars - fructose). Anyway I did very well and stayed away from it all. The carbs that I did consume (not counting those within the other veggies that I ate) were hidden and unavoidable for all intense and purposes. So the above results, whilst seeing a small rise in weight and very good especially considering the circumstances. Next week I shall hope to start the Fat Loss III sessions. Wish me luck.

Cheers, BustaGut!

Fat Loss Week 6 results

2009-04-18T00:42:00.000-07:00

Weight - 14st 9lb (down 1lb since last week - after adjustment)
Body Fat % - 26.5% (back down 0.5% to previous low 2 weeks ago)
Waist - 35 inches (down o.5 inches from last week)

The results are pleasing and I believe they are a realistic representation of the week's (and those prior to it) effort. As you can see from my previous post it is important to approach the diet correctly otherwise you can skew the results but then knock everything out of sync. The readjustment post was just that a readjustment and the body returning to the diet. Although the pictures don't show the effect particularly well I am beginning to see definate visual improvements in definition. Granted there is still a long way to go before I see the elusive six pack put it isn't in the relms of impossibility some way down the line if I remain focused.

Next week will be tough going since I'm away from home and the usual training facilities. I'll just have to do the best that I can in the time that I have available and limit the amount of damage that I do. Whilst I'm away the focus will most definately be work and it's guarranteed to be an very intensive week. I'll just have to see how things go and what opportunities there are. I'll report back and let you know how things have gone. In terms of a quick update about my cycling. It's still tough going up the hills but I'm putting in the effort and occaissionally I really do feel that I'm moving much quicker, especially on the general roads. Again I'll keep you updated on this as well.

Cheers, BustaGut!

Re-adjustment

2009-04-15T00:09:00.000-07:00

Hi there,

Just thought I'd let you all know that the weight has risen as expected. It's back up to 14st 10lb which I think is probably more realistic. That would mean that there has only been a 1lb drop since the previous week and not the earlier recorded 3lb. Had the eating not changed I suspect there wouldn't have been an increase in the BF% either but that has remained and the o.5% increase over the previous week, that's 27%.

Anyway did the workout A session today at 8 reps and 30 sec rest in between. It felt hard due to the big jump (missed out 10 rep range) infact I was over a minute slower than when I previously did the session at that rep range. Anyway the effort was there so I'm not going to place too much emphasis on it. Well that's all for now.

Cheers, BustaGut!

Fat Loss Week 5 results

2009-04-12T10:39:00.000-07:00

Weight - 14st 8lb (down 3lb since last week)
Body Fat % - 27% (up 0.5% since last week)
Waist - 35.5 inches (no change from last week)

Only had the two sessions this week but I've been putting in the effort. I've also been giving it some real stick with the cycling and I'm definately getting better at this slowly but surely. In terms of the results above I think that the weight result is possibly giving a false impression since I haven't eaten the best I could for a couple of days previous to weigh in. The day before weigh in in particular I was busy with jobs and out of the house not able to eat till late so I would expect this reading to perhaps rise slightly again before it went back down. This would also account for the slight increase in the BF reading since fasting or starving ones self (although not intentional is what I've done) will result in the body conseving fat instead of burning it and atrophy occurring, where the body effectively eats it's own muscle for fuel. This isn't something you want to do when you've work so hard in the gym to build it up. Hopefully once the regular eating pattern is restored and re-established then everything should revert back to normal again and fat burning can continue.

I have another week of reduced sessions next week and then a week away at a residential course for work. So training will be disrupted for a few more weeks yet since when I return I will be commencing Fat Loss III sessions and it may take a short while to sort out these new workouts. I hope to keep up with the cycling as much as I can over this period and early next month I intend to join a cycle group and attend social rides to get use to the distances I will be cycling when I do the charity ride. It wont be long now so I need to be ready. Anyway I'll keep you updated as much as I can.

Cheers, BustaGut!

Stretching it out!

2009-04-06T14:05:00.000-07:00

Just thought I'd give a quick update. I've come to the end of the Fat Loss II sessions and should really be moving on to the Fat Loss III sessions. However, as I'm on a course in a couple of weeks time I have decided to stretch out the FL II sessions for another 2 weeks and do some general training whilst I'm away. I will then start FL III and not have to worry about any interruptions. I did the first additional workout this morning and I cranked the rep range back up to 12 with a 60 sec rest period. I'll be doing the same on Wednesday when I'll be doing workout B (the really hard one). The intention is to complete just two sessions this week and next then train where possible whilst I'm away. This should give me a little break from the full on FL programs so that I can make a positive start on Fat Loss III sessions on my return from the course.

Cheers, BustaGut!

Fat Loss Week 4 Results

2009-04-04T01:37:00.000-07:00

Weight - 14st 11lbs (down 2lbs from last week)
Bodyfat % - 26.5% (bio-impedence - down 1% from last week)
Waist - 35.5 inches (down 0.5 inch from last week)

I've trained hard this week and there have definately been some improvements but I think that I may be a little de-hydrated this morning and the results may be a bit flattering. Therefore I wouldn't be surprised if there was a small increase in the figures early next week. I think the reading of 26.5% bf is a considerable drop of a whole percentage point in one week and highlights the problems in terms of accuracy for the bio-impedence method for measuring consistently. I will have to get my self sorted and measure with my callipers to give a clearer indication of the fat levels. Been cycling much better this week and I have got to grips with the gearing ratio of the new bike now. That coupled with reducing the amount I'm carrying around with me is resulting in a much improved hill climbing performance. Don't get me wrong it is still blooming hard but I am definately getting better which is very encouraging.

Well that's all for now, I'll try to give more frequent updates if possible throughout the coming week.

Cheers, BustaGut!

Fat Loss Week 3 Results

2009-03-28T03:31:00.000-07:00

Weight - 14st 13lb (down 2lb from last week)
Bodyfat % - 27.5% (bio-impedance down 0.5% from last week)
Waist - 36 inches (down 0.5 inch from last week)

I've trained hard this week and I'm happy with the results. I got a puncture on the bike yesterday so that disrupted that side of things but apart from that all cycling and gym sessions have seen some excellent effort this week. Ihad my first session this week of 8reps (increased weight though) and reduced rest periods of 30secs. That was workout A so that will transfer over to workout B on Monday when I'm next in the gym. I'll keep you updated.

Cheers, BustaGut!

Tired, but going well!

2009-03-25T01:21:00.000-07:00

Hi there,

Things seem to be progressing along nicely but my legs have been getting some stick with the increased riding, change in sessions and diet. I think the slightly different riding position and gearing of the new bike and the distribution of weight now that I'm using panniers instead of the big rucksack is all contributing to hitting the leg muscles differently to what their use to. It's mainly the big hill on the way home and the recent windy weather hasn't helped any either. It's of course windy (windier than yesterday actually) so I've tried to reduce the baggage I'm transporting by leaving my folder at work and cutting down to just one pannier instead of two. Not sure if this will make much of a difference but I cann't hurt really can it.

In relation to Gym work it's still workout B that is the real killer for me. It's those bulgarian split squats with overhead press that make you want to just collapse. Anyway, I'm sure they'll do me good in the long run. Visually I personally feel (at the moment at least) that I'm looking better. Maybe that's wishful thinking but I am critical of myself so I would say that there is some positive improvement. Oh, just another quick mention about the cycling. I have in principle agreed to do a 50 mile bike ride in mid-May in preparation for the bigger 70+ mile ride in June. Before that I need to start to do some longer rides as I'm only doing just over 6miles to work and then the reverse coming back. I'm going to be taken out one weekend soon to have a slightly longer ride of 20mile just to get me started and begin building up the distances from there.

Right that's all for now. Cheers, BustaGut!

Fat Loss Week 2 Results

2009-03-21T02:47:00.000-07:00

Weight - 15st 1lb (no change)
Bodyfat % - 28% (bio-impedance - no change)
Waist - 36.5 inches (down by 0.5 inches since last week)

Although results show no change except for waist measurement I believe that BF must have reduced for waist to have reduced whilst still maintaining thesame weight. I beleive that this is another example of the inconsistencies of measuring BF via the bio-impedance method. So that's two weeks down and the plan is working slowly but surely. I'll give more of an update later I just thought I'd get the results up for people to loook over.

Cheers, BustaGut!

Another Week of training over.

2009-03-20T01:06:00.000-07:00

Well been training hard this week but I have found the sessions difficult especially workout B (which I did today coincidentally). The eating part has been fine except for wanting nibbles. The rest of the family have made it a little more difficult by eating sweets, cakes and other carb laden no no's but I cannot expect them to stop eating these things just because I am. I will just have to stick with it and strengthen the will power, besides in the real world other people will be eating these things in front of me so I might as well get use to it.

Early this morning I got weighed on the scales and was a bit disappointed since the readings were 15st 1lb (so showing no movement) and initially 30% bf but when I re -measured again I got a consistent 28.5% bf reading (which is still up from last time). I haven't done anything wrong it's just one of the inconsistencies of the scales and definitely of the bio-impedance method for measuring BF. As many of you may or may not know depending on when you take a reading you may weigh and record a different bf. So ideally you should aim to measure at roughly the same time to limit this effect. Although I know all this the readings were still a disappointment though I shouldn't read anything into them. I'm on plan and doing things correctly so all that is needed is time and effort. I trust the programme, it works so I just have to be patient. We'll see what the results are like tomorrow at my official weigh in.

I'm doing my cycling to and from work. I even managed to start using the new bike yesterday which strangely hit my legs so I presume the riding position is different and that I will have to get use to it to get the best from the bike. Also at some stage I need to re-introduce some short 20min interval sessions on the stationary bike to help things along. I would have done this already but I'm just struggling to find the time and I've been tired from the normal bike riding. Anyway that's all for now.

Cheers, BustaGut!

Killer Workout B to start the Working Week!

2009-03-16T01:31:00.000-07:00

Just got back from the gym and can confirm that workout B is an absolute killer of a workout. I was hesitant about going this morning as I've been suffering from a bad back but thought I'd give it a go. After a gingerly start I thought it went quite well. I was a little disappointed with the performance on the bulgarian split squat with overhead press and chins combination. I was exhausted and had to take a longer than prescribed rest period at this stage. I found this combination hard the last time round but it felt especially hard this time round. Perhaps with me withdrawing off of carbs might have something to do with it and I'm perhaps feeling a tad tireder than I normally would. I'm sure (if this is the reason) that my body will adjust soon. Like I mentioned before, for a beginner it would take a maximum of 4 weeks to become completely accustomed to the change in diet. I would expect this process to be much quicker with me since I was already doing a low carb for most of the week on the previous phase. Therefore I wouldn't have expected to have felt any big drops in energy etc.

Will be cycling to work soon and I hope topping up the tires with air should make a difference since they were down quite a bit when I checked them at the weekend. I have some minor adjustments to make on my new bike (mainly on my rack and panniers) and then I should be using that as much as I can to break everything in and then take it to the bike shop for its first service and adjustment / tensions resetting. This should take about 3 to 4 weeks but as the weather hasn't been great I've been putting off using the new bike. Silly I know as it needs to be used.

Well my last post said that my weight might rise slightly over the weekend, and whilst I haven't weighed myself I'm pretty sure that this is what has happened. So the expectation this week is to continue the training and cycling and see what happens. I'm by no means expecting results comparable with the first week's falls, but I would hope that a 2lb fall each week is comfortably achieveable. I'll keep you updated.

Cheers, BustaGut!

Nearly a one week update!

2009-03-14T04:04:00.000-07:00

Well it's nearly a week since I started the Fat Loss phase and so far so good. The training has been tough going especially as I've been doing it in conjunction with my cycling to and from work in order to prepare for the charity bike ride I'm doing in June (though I gave Monday a miss since the weather was too bad to ride). I suppose once my legs get a bit more use to the shock it will become a bit easier. Friday's workout A was good and was better than the first attempt I did on Monday. After doing my second workout B session next Monday at 12 reps the rep range will decrease as will the rest periods. Therefore the sessions should become quicker and quicker.

Well in terms of results I would say that has been a productive week, although being the first in the Fat Loss it generally sees the biggest drop so these results shouldn't be expected each week. Anyway I weighed my self this morning and received the following;

Weight - 15st 1lb (down 8lb from the start of week)
BF % (bio-impedence) - 28% (down a whole 1% from the start of the week)

Waist - 37 inches - (down 1 inch from the start of the week)

I have a couple of days rest now from exercise and the process again on Monday next week. There is a strong possibility that as I'm not doing any exercise for these two days that the results will fluctuate back up a little but again this is nothing to worry about and is to be expected to some degree. Well I have taken some photos of the first week results below. They aren't the best but are good enough to give you an indication of how things are progressing.

Yesterday's Workout B was a Killer!

2009-03-11T22:35:00.000-07:00

Just a quick update. Yesterday's workout (B) was a killer. I find the combination of bulgarian split squat with overhaed press superset with chins a real energy zapping combination. Anyway I know that it's early days and weight etc will fluctuate a bit but I thought I'd check the scales this morning and there has been a significant drop;

Weight - 15st 2lb (down by 7lb)
BF% - 28.5% (down by 0.5%)

These results in such a short space of time (3days) is not uncommon because I have shocked my body and the inital reaction is generally quite large. The changes will quickly settle down and they will become smaller and incremental. Before this happens they may even rise a little but it's not something to get too worried about. The body settles down relatively quickly to the change in exercise and diet. For a beginner the diet will be well established within 4 weeks (on Plan A). So, so far so good. It's early days but I'll keep you updated.

Cheers, BustaGut!

Workout!

2009-03-10T23:20:00.000-07:00

The first Fatloss session went well although tough in places. Trying to be as compliant with the TNT eating principles as I can for I know that the combination of exercise and correct diet has the most impact. I didn't cycle to work on Monday as the weather was too windy and was quite dangerous but I did yesterday. I think that as I progress through this particular phase this will become more benficial. At some stage I'll need to re-introduce some intervals as I found these to be a fantastic tool in assisting fatloss. That will be something I will try to establish once my body has gotten over the initial shock of the change in workout and the adjusted diet.

In terms of the number of workouts in this phase I will have to re-read that section of NROL to ensure I'm following correctly. I need to be disciplined and ensure I do things correctly in order to maximise the results I achieve from the effort I put in. I managed to change my body composition significantly last time round and so if things go to plan I intend to surpass those previous results. I am under no illusions that this will take time and a significant amount of effort on my part. I've taken the first step but need to stick to it until a new pattern is established then mentally it will become much easier.

Anyway, I'll have to go as I should be at the gym now for the second workout of Fatloss. I'll let you know how it goes.

Cheers, BustaGut!

Quick Measurement Update.

2009-03-08T23:24:00.000-07:00

Before going to the gym this morning for that first Fatloss session I thought I'd quickly jump onto the scales to give a reading to add to the pictures I posted yesterday. The scales that I am using also (apparently) measure body fat though have found this reading to be way off when compared to a caliper reading. The method that it uses is bio-impedence which sends an electrical pulse through the body and then measures the resistance to that current. As I get more organised I'll also measure bf with the calipers so there is a comparison.

So the starting measurements that I have are as follows;

Weight - 15stone 9lbs
% Body Fat - 29% (bio-impendence)
Waist - 37.25 inches (a massive reading from a simple tape)

The waist measurement is the most shocking from my perspective and definately highlights the amount of work that needs to be done. Well I had better get started.

Wish me luck!

The Fatloss phase begins again!

2009-03-08T15:12:00.000-07:00

Right, tomorrow (Monday) will be the restart of the Fatloss phase that worked really well last time around. I've been on the Hypertrophy sessions for a while now and I know that have have some definate poundage of fat to lose. Hopefully over these few months I have built some good muscle as well that I intend to attempt to reveal by stripping away the fat. There is the added incentive un that I have the bike ride in June and do not want to be carrying any needless weight that will slow me down and make the ride more difficult.

So as promised I took some pictures to illustrate this fatloss starting point so that I can document the journey and hopefully see obvious visual improvements as well.

Unfortunately I do not have any measurements to accompany the pics but hope to provide them at some point. I have taken three pictures front, side and back. I must admit when I looked at the photos I was a little disappointed because it reminded me of when I was heavier and I felt a bit like the last few months have been bad for me. I suppose I was bound to feel like that a bit and probably wont know how much benefit I've gained from this period of hypertrophy until I lose the fat again. Well that process starts with the first Fatloss session tomorrow morning wish me luck

Cheers, BustaGut!

End of the Hypertrophy Phase.

2009-03-06T04:43:00.000-08:00

Hi Everyone, I realise that I haven't updated in some time but there has been a lot happening personally that I don't intend to bore you all with now. Needless to say I have this morning completed my final Hypertrophy session in the current phase of training. I've been attending the gym regularly (3 times per week) and cycled to work most days. I must admit that the diet has been a little weak. The carb day was Saturday and I was taking carbs directly before and after a gym session within my protien shakes. The carb day was enjoyable but I think I applied it wrongly by overindulging on bad things. Basically I have been fitting a week's worth of crap into one day which does nothing but set me back and create a bigger deficit for me to make up on the Fat Loss stage that I will be re-starting next week.

I am attending a wedding tomorrow afternoon so intend to just have a final blow out before the fat loss work begins. Hopefully the diet will work as effectively as it did before. Infact as I know what I'm doing this time round it might even be better. So that coupled with my increased cardio of cycling to work 5 days a week (6.2miles there and same coming back) just over 12miles/day that's 60miles / week. I will be also training to get use to increased milage as I intend to participate in a 70+ mile bike ride in June. This is another reason to reduce the fat to make this a tad easier. I'll hopefully be more regular with my updates so that you can see how things are going and I'll also try to get some photo's up to document this. I suppose ideally I should really get one for this stage to show where I am now starting from. I will try to get this up in the next couple of days.

Cheers!

2 weeks in beginning of a 3rd

2009-01-19T21:29:00.000-08:00

Hi everyone.

I'm three weeks into the new regime now and it's going well. It's tough but I know I'm getting alot of benefit from both the Hypertrophy II sessions and of course the cycling. The cycling in particular is quite hard at the moment with the weather, it being dark, wet and cold. I just know that as the weather improves so will the experience. Part of the reason I want to cycle as many days as I can is that I am trying to prepare for a charity cycle ride in June so need to get the practice in. I'm not what I would call a cyclist. This is my challenge this year to do the ride and do it well. To do that I need to get some regular miles in to get use to it. Anyway that's the reason why for the cycling. I'll keep you updated.

Cheers,