DoMore8.0 Final Daily Changes 80 Days

80 days ago I took on a personal challenge to become as fit and as healthy as possible. becoming a faster, stronger, leaner and more balanced athlete along the way. 

Using a mixture of running, CrossFit, HIIT and weight training alongside a regimented and realistic diet to achieve these results whilst still fulfilling the daily responsibilities we all have.

I took a photo every day.

Here are the physical results.

Find more information, articles, eating plans, exercises, motivation and more about 

DoMore8.0 at http://80daychallenge.blogspot.com/

Thanks for watching

Before or after? The cardio or weight debate

Before or after?

The cardio or weight debate

Now that I have joined the gym and am training in a more structured but broken up way (in comparison to simply running or doing CrossFit WOD's as I was in the first 7 weeks of DoMore8.0) I have returned to my old habits of completing my aerobic/cardiovascular training (e.g. running, rowing and cycling) after my weights and strength training. I posed myself the question as to why I did it this way and couldn't think back to the day I started doing it like this (it must have been when I was 16 or so, 10 years ago) but thought there must have been a reason. Had somebody told me? Did I simply find it easier after weights to ride the bike than vise versa?

Who knows? So I thought I would look into it and re-clarify a few things for myself and for you as to whether it is more effective to do cardiovascular training before or after weight and strength work.

I came across a few journals and testimonials for both, but very few could promote cardio -> weight training and provide me with research and evidence supporting muscle gain and fat loss (which is what we want right?) The reverse flow however threw up some very strong and interesting evidence as to why we are more effective, stronger and leaner athletes by completing the weights -> cardio structure.

So here are 5 great reasons which support why we achieve more when we train weights/anaerobic work first and cardio/aerobically second.

1. Don't drop the bar

When exercising, our body's preferred source of energy is glycogen. It’s easy for our muscles to get at and utilise quickly. If we do cardio work before our strength training we use up our stores of glycogen, its preferred source of energy for intense exercise. So now there is nothing for our muscles to call upon when we need it the most (by this time you are now pinned to a bench under a 100kg Olympic bar). This process makes the goal of gaining and maintaining muscle mass whilst effectively burning fat during weights compromised (and you are still pinned to the bench).

2. Jekyll or Hyde?

If we smash out the cardio stuff first (most of us want to get it out of the way I know) cortisol is released without a simultaneous increase in testosterone (testosterone the hormone that gives us the will and ability to power through heavy weight work like the Hulk and create and maintain lean muscle mass). Cortisol breaks down muscle in order to give your body the continued energy to workout. So obviously this works fine when doing cardiovascular exercises and happens regularly in long duration cardio (marathons, etc.), but is detrimental to building muscle if there’s not a concurrent increase in testosterone. For example, when you’re strength training, cortisol levels will go up but so will testosterone levels. This hormone shift not only allows us to have energy for the workout, but also helps to rebuild muscle after the session. Without these changes in hormonal profiles, it becomes much harder to gain muscle (and that’s what you want from lifting weights right?)

3.BURN BABY BURN!

I have talked about this theory in a number of other posts but the "afterburn" effect is the notion of boosting your metabolism to such astronomical proportions that it continues to burn calories and more so stored energy (FAT!) after you finish working out. Commonly, the workout that creates this most effectively is high intensity interval training and weight training. This afterburn will boost your metabolism to its highest whilst you have the most energy to push your body to its limits during a strength session. Doing cardio first would deplete that energy significantly. Counter-productivity at it's finest.

4. It's simply harder.

Simply put, it will be more difficult to do high intensity training (lifting heavy things up and down) when you have less energy in your muscles. Running, jogging, cycling, etc., is (in my opinion at least) perceived as a simpler and easier exercise to perform than, say for example, clean and jerk or a deadlift. Completing a set of 10 clean and jerk's regardless of weight after spending 45 minutes cycling and sapping my legs of most of their energy, sounds far more difficult than completing the heavy difficult movements first.

5. Fatigue. Ouch.

In a similar vein to the previous paragraph, if I were to attempt to push myself, lets say with squats, after doing an extended session in the saddle I would find it difficult for a number of reasons. To begin with, finding the mental fortitude to load up a heavy bar and put it on my back despite being tired would be taxing enough, but I would always want to push myself further and go heavier despite being of poor concentration and tired. Add this to the fact that the muscles I am now putting under extreme pressure to perform are both tired and in a state of rhythm from cycling (you know how if you have been repeating the same motion with the same muscles for a long while you can often step off the bike/rower/elliptical etc. but maintain the sensation of still cycling/rowing simply because of time spent doing it) are lacking in both energy and stabilisation which can lead to a loss in form and balance resulting in extreme injury.

Why not HIIT?

If you are truly pressed for time or feel up for a high intensity session then you can combine cardio work with strength training and complete HIIT, metabolic or CrossFit routines to satiate your cravings for both.

In the end

In the end although there are many reasons that can be offered to promote cardio post weights training the best method is the one that works for you. If you feel more comfortable, see better results or it is easier for you to stick to and maintain by completing you cardio pre-strength training then so be it. I would however alert those who use the cardio -> weight set-up about its risks and its detriment to muscle building and maintenance.

Thanks for reading.

Week 9

Wednesday August 22nd

Exercise-

·      Football training (1.5 hours) mixed interval and cardio

Nutrition- total calories- 1980

Breakfast-

·      Bran cereal+ skimmed milk+ fruit @350

Snack-

·      Chocolate milk @130

Lunch-

·      Beef steak salad @400

Snack-

·      2x power bars + popcorn @600

Dinner-

·      None (football training 9-11)

Snack

·      gatorade x2 + mixed nuts + milk @500

Rest & recovery-

      Feeling a little tired from yesterdays double WOD but in general feel great. I am really enjoying the change in scene and training that the gym is giving me. I enjoyed running outside for a long time in the early stages of this 80 days, but as the heat increased I began to see it more as a chore because the running was so uncomfortable. The gym is still hotter than any gym you and I have ever been in before but it isn't as oppressive and the lack of sheer baking sunlight makes it almost pleasant in comparison. So here's to making the next 24 days as fruitful at the last 7 or so.

Thursday August 23rd

Exercise-

·      Legs + cycling interval sprints

Nutrition- total calories- 2370

Breakfast-

·      Bran cereal+ skimmed milk+ fruit @350

Snack-

·      Banana + orange @120

Lunch-

·      4 whole eggs + 2 brown bread @600

Snack-

·      Lemon water+ nuts+ jerky @400

Dinner-

·      Chicken and broccoli @ 500

Snack

·      Cereal+ banana+ PB mix snack @ 400

Rest & recovery-

      Today was a long day because of last night’s late night football breaking my routine again. I woke up late so missed my window for morning training and so trained after work when I felt both hungry and tired. My training was effective and enjoyable once I got going. I increased my squat weights and reps from last time, which made me feel a little more accomplished considering my mental state of just being tired and yawning uncontrollably (this is where a little boost of NO-Explode supplement would help). All in all a good session but more calories needed during the day and sleep needed in advance.

Friday August 24th

Exercise-

·      Chest and triceps + cycling

Nutrition- total calories-

Breakfast-

·      Bran cereal+ skimmed milk+ fruit @350

Snack-

·      Powerbar @ 200

Lunch-

·      6 whites+ 3 yolks @500

Snack-

·      1/2 cup mixed nuts + jerky @250

Dinner-

·      Chicken + mixed boiled veg @600

Snack

·      1 orange + 1 lemon juice pop

Rest & recovery-

      My legs are super stiff today after yesterdays lifts and cycling to boot so the gym was a solely leg day with some light cycling to try and loosen some of my quad, hip and hamstring stiffness. My chest felt strong and my weights and reps reflect my motivation and hard work as I continued to up the workload. I am always apprehensive of my chest because I already have quite a barrel shape to it and that is not always conducive to running efficiently. So I often drop the weight and try and increase the reps to avoid mass and aim for lean definition with wider grips and slower contractions.

Saturday August 25th

Exercise-

·      Back + Biceps + intermittent sprint sets (cycling)

Nutrition- total calories- 2000

Breakfast-

·      Bran cereal+ skimmed milk+ fruit @340

Snack-

·      Powerbar + choc milk @330 (post workout)

Lunch-

·      6 whites+ 2 yolks @340

Snack-

·      None

Dinner-

·      International food night (Richards house) Fajita+ perogi+ curry @800

Snack

·      Choc milk @120

Rest & recovery-

      Felt strong and fast in the saddle today. Lots of differing exercises and reps, which kept it interesting and enjoyed the cycling too. My nutrition slipped a little but only a little because there was certain foods I had to avoid but was able to make sensible choices.

 Sunday August 26th

Exercise-

·      Running with Angie WOD

Nutrition- total calories- 2060

Breakfast-

·      Bran cereal+ skimmed milk+ fruit @340

Snack-

·      None

Lunch-

·      6 whites + 2 yolks @340

Snack-

·      2x bananas + yogurt smoothie @300

Dinner-

·      Beef steak + veg (dinner with Mike) @800

Snack

·      Cheat treat- Choc ice cream pot @280

Rest & recovery-

      Stayed up late to watch football and then got up late too, Sundays are for 2 things. Lie-ins and training so I did both and worked out H.A.M. with the running with Angie WOD. I took Jen along with me and she now knows what it takes to push herself through that kind of training in the baking heat. Needless to say we were both toast afterwards.

      Completion time- 41.07 minutes.

Monday August 27th

Exercise-

·      Gym double session- am Shoulders and Triceps + pm 60 minute intense cycling climb intervals.

Nutrition- total calories- 2200

Breakfast-

·      Bran cereal+ skimmed milk+ fruit @340

Snack-

·      Choc milk + granola bar (post workout) @ 400

Lunch-

·      Tuna + chili peppers @ 560

Snack-

·      Granola bar+ Gatorade @400

Dinner-

·      Chicken + mixed boiled veg @500

Snack

·      Yogurt @ 200

Rest & recovery-

      Today is my longest day at work and for whatever reason it is always the day I feel like doing a double day at the gym. This morning’s session on shoulders and triceps was focused and rewarding as I felt I was making gains with each rep. Then this evening I pushed myself despite being pretty shot from the days teaching to an hour of hard riding on the bike. A productive day with only 19 days left of DoMore8.0.

Tuesday August 28th

Exercise- Gym - WOD x3 + cycling intervals

·       

Nutrition- total calories- 2120

Breakfast-

·      6 whites+ 2 yolks @450

Snack-

·      Granola bar+ PB +choc milk @500

Lunch-

·      None (Typhoon closed school, went to gym at 5pm then ate dinner)

Snack-

·      Banana milk @120

Dinner-

·      Chicken salad @500

Snack

·      Cereal + yogurt @450

Rest & recovery-

      Today was a bit of a messy one in terms of routine. School closed because of a non-existent typhoon but only after we had sat at our desks doing naff all for 3 hours. I went straight to the gym after this at 5pm and missed my lunch. I completed 3 CrossFit WOD's of varying exercises but all of the highest intensity and I am now paying for it with my depleted energy levels. I haven't eaten enough and am now struggling to make up the deficit in a healthy way without gorging myself on nuts or something else high calorie that I don't really need at this point in the day (11pm). I also know that I am going to be exhausted tomorrow purely because of this break in routine.

Week 8

Wednesday August 15th

Exercise-

·      Midday long mountain run 8.9 miles

Nutrition- total calories- 2420

Breakfast-

·      Oatmeal+ PB+ jam @500

Snack-

·      None

Lunch-

·      Chicken+ mixed boiled veg @260

Snack-

·      Pineapple chunks+ pocari sweat (Korean energy drink) @300

Dinner-

·      Baked chicken (ate out with Mike at Okudak) @700

Snack

·      1x icepop @80

Rest & recovery-

      Took an extra rest day yesterday and it has paid off. I am sometimes apprehensive of breaking my 6 training day’s routine because I question whether I think it is just psychological that I feel tired and I am just being lazy. I fight with the idea of this and risking overtraining. But the extra day has helped me recover with a good nights sleep and simply not pounding the road or weights and just relaxing. So this afternoons run was (despite being like running in a steam room because of the intense humidity) strong and then I came home and decided I still felt buoyant enough to go and play some football for a couple of hours. So this time I definitely got it right and my training reaped the benefits.

Thursday August 16th

Exercise-

·      Running with Angie WOD+ (first day using the gym) Shoulders routine and cycling at the gym.

Nutrition- total calories- 1545

Breakfast-

·      6 whites+ 2 yolks @440

Snack-

·      None

Lunch-

·      Tuna pack+ sweet chili @500

Snack-

·      Beef jerky+ 1/4 cup mixed nuts @300

Dinner-

·      Chicken stew @400

Snack

·      Power bar@195

Rest & recovery-

      So today I took the decision to adapt my original training plan. The heat has finally taken its toll on me and I have cracked. With only 30 days left in this program I have made the choice to join a local very cheap but adequate gym. The reasons for this are simple but crucial to my training and gains. Firstly the heat is simply sapping my energy and wrecking my training more often than not. It is very difficult if not impossible to train effectively whilst in 30c+ heat. Despite my best efforts there is only so far my body can push itself in the humidity and baking heat. In addition I have felt over the last 2 weeks or so that I my enjoyment of my training has plateaued (probably because of the discomfort from the heat). Changing it up (the location, not the training type) I am certain will give me the motivation to finish strong in DoMore8.0 and see the results I both want and really work hard to achieve.

Friday August 17th

Exercise-

·      30 minutes cycling interval sprints+ legs circuit

Nutrition- total calories- 1500

Breakfast-

·      oatmeal+ PB+ jam @500

Snack-

·      None

Lunch-

·      Grilled chicken, cranberry and walnut salad @350

Snack-

·      1 banana+ mixed nuts+ jerky @400

Dinner-

·      Hot sauce+ parmesan chicken salad @600

Snack

·      1 large orange @100

Rest & recovery-

      Second day at the gym and I am already feeling the benefits of training in a cooler more comfortable environment. My lifts are strong and explosive and my aerobic and more cardio-based stuff (cycling) is intense and well driven. I am really excited to use this facility to really develop in my last 29 days.

Saturday August 18th

Exercise-

·      1.5 hours of coaching (moderate intensity+ chest, cycling and Olympic lift (90kg snatch) @ gym

Nutrition- total calories- 2750

Breakfast-

·      2 white bread +PB+ jam (needed a quick breakfast with 8am coaching, not ideal) @500

Snack-

·      2x gatorades @ 280

Lunch-

·      Homemade tuna fishcakes (no oil or potato) + mixed salad@ 600

Snack-

·      1 granola bar+ vitamin water @250+ post workout chocolate milk @@120

Dinner-

·      Grilled lean beef steak+ mixed veg (orange buffet) @1000

Snack

·      None

Rest & recovery-

      Another great day at the gym and some strong work (considering I have not lifted heavier than the 40kg available at the mountain gym until now). Both chest and snatch lifts were strong, explosive and enjoyable. I am ensuring that I do at least 30 minutes of intermediate spin bike cycling to try and replace my more taxing runs earlier on in my program (when it wasn't hotter than the sun outside).

Sunday August 19th

Exercise-

·      Mountain-> palpan-> river loop @6.8 miles

Nutrition- total calories- 1930

Breakfast-

·      Oatmeal+ PB+ jam @500

Snack-

·      Powerbar @190

Lunch-

·      None

Snack-

·      1/2 mixed nuts (pre-run) @250

Dinner-

·      Prawn stirfry @600

Snack

·      Juice+ yogurt + orange @400

Rest & recovery-

      The gym is closed on a Sunday so today was the first day that I have been forced into running outside again. I have to say I was enjoying it for the first 5 or so miles before the heat and dehydration took its toll and gave me huge stomach cramps. Performance wise that obviously hindered me but until then i was feeling really strong in the hills and fast on the flats. A testament to all the hill and trail running i have done over the past 7 weeks and the rest I have had from it these past few days. I am looking forward to being able to run in the coming Autumn months without having to feel ill whilst doing so, until then I am putting all my efforts and drive into working hard at the gym and making these last 3 weeks or so count.

Monday August 20th

Exercise-

·      2x Gym strength and cardio. Back+ biceps + cycling intervals

Nutrition- total calories- 2570

Breakfast-

·      Cereal+ skimmed milk+ fruit @ 350

Snack-

·      Choc milk@ 130 (post training)

Lunch-

·      Chicken+ veg egg white omelet @500

Snack-

·      power bar+PB+ 1 chicken breast @450

Dinner-

·      Tuna wrap x2 @700

Snack

·      2x oranges + yogurt+ powerbar @ 400

Rest & recovery-

      Day 4 at the gym and I was feeling very energetic today so decided to make the most of it. I initially trained strength in the morning working back and biceps, which felt strong and ambitious with the weight then finished off with a strong 30 minute spin cycle interval set. Once I worked a long day I still felt energetic and as the gym is right across the road from work I went back for some more sprints on the bike to do my best to drop the fat. I got a little saddle sore after another 30 minutes so I hit the treadmill for some intervals on the hill setting. All in all I feel strong and energetic. Long may it continue.

Tuesday August 21st

Exercise-

·      Gym- 2x CrossFit WOD's + shoulders training + 30 minutes cycle sprints pyramid

Nutrition- total calories- 2285

Breakfast-

·      Cereal+ skimmed milk+ fruit @ 350

Snack-

·      Choc milk+ power bar+PB @335

Lunch-

·      1x chicken wrap @450

Snack-

·      2x granola bars+ jerky+ nuts @500

Dinner-

·      Chicken salad+ light no oil vinegar dressing @450

Snack

·      Banana milk (post training) @200

Rest & recovery-

      A shorter day at work gave me added motivation to go a little harder at the gym tonight as I completed 2 WOD's, strength training and some solid aerobic work. I am really tired but I am satiated by the feeling that I am actually accomplishing things, and that I trust the hard work will pay off. I am down to the last 3 or so weeks of my program now and I don't want to look at my end result and think specifically of a time when I know I could have gone harder or put more time in. So with that in mind I also don't want to burn out, so I think I will take tomorrow off the weights and just play football off in the evening keeping me hungry and giving me the energy stores to perform well at football.