Do More 8.0
Tuesday, 18 September 2012
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
Sunday, 2 September 2012
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.
Tuesday, 28 August 2012
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.
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.
Tuesday, 21 August 2012
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.
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