I took my second set of indicative body data results on the
20 Feb 2014. I am a member of virgin active and use their body measuring
apparatus for the results highlighted herewith below:
|
Date
|
23-01-2014
|
20-02-2014
|
Difference
|
|
Weight
(kg)
|
83
|
79
|
4
|
|
Body
Fat (%)
|
23.5
|
20.5
|
3
|
|
Fat
Weight(kg)
|
19.5
|
16.2
|
3.3
|
|
5km time
|
33
min
|
28
min
|
5
min
|
|
10km time
|
1hr 03 min
|
58 min
|
5
min
|
|
Pull
ups (avg)
|
1.3
|
1.6
|
0.3
|
The results highlighted on the table above indicate that my
eating(Paleo) and training program have been quite successful. In fact so
successful that I am sceptical. I have lost approximately 1kg per week and of
that 1kg approximately 825g is fat that is 82.5% fat. That is flipping
exciting. This kind of weight loss is what is advocated by telemarketers and
what is worse, is that “for them” I have done it with fresh food only.
A goal of mine is to
be able to do muscle ups (google it if you do not know what it is) but that is
a long long way off, right now I shall focus on pull ups and the value
indicated is without kipping (google for meaning) and is the average of 3 sets.
The success that I am over excited about is that the 5km and 10km times are way
down, in fact I have not seen these times in 2 years. I was hoping to reach these
times in July, this way way ahead of schedule……I am so excited. An improvement
of 5mins is just ridiculous.
I shall highlight my training program on Sunday every week
so that my readers can use the information for themselves.
|
|
03-Mar-14
|
04-Mar-14
|
05-Mar-14
|
06-Mar-14
|
07-Mar-14
|
08-Mar-14
|
09-Mar-14
|
|
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
Sunday
|
|
AMRAP
|
x
|
x
|
Rest
|
x
|
Rest
|
x
|
x
|
|
Morning
|
|
|
|
10km
easy run
|
13km
easy run
|
||
|
Evening
|
Weight
training 4X10 thrusters, 3x max
pull ups, 3x10 SS lat pull down & push up
|
6mins
warm up, 5 x 100 sprints
|
8km Time trial (club run)
|
|
|
||
|
AMRAP - as many reps as possible - 50
skips, 30 sec plank, 5 sit ups, 5 ab roll in 5mins
|
|
||||||
|
SS - Super set
|
|
||||||
|
4x10 means 4 sets of 10 reps allow
for 1 min rest in between
|
|
|
|
||||
This week the training is abit more in terms of volume than
I would like. I enjoy 4 training days a week. This week we have 5 sessions
because we could not fulfil our weight session today. AMRAP is a term from Crossfit
and can be completed at any time on the training day. The time limit on the
AMRAP is 5 mins and the target is the core/abs.
I shall post my eating for the week once I clear it with my
better half. Cooking is something that we do together and we enjoy. I shall
over the course of this blog post our recipes and possibly videos on how it is
prepared.
Yours in the way forward
