dadbod2boxer

Archive - September 2015

Weekly Measurements – Week 8

school-holiday-is-going-to-an-endFollowing on from the final day of the FightFit Training Camp, this week it was another continuing down trend with the measurements.
But it’s all about to plateau due to some commitments I’ve had planned for a while by way of my works annual AFL Football game, which I’ve been training for in a lighthearted way outside of the gym. And with school holidays upon us for that extra added time at home, the next week or so are going to be tame in terms of training.

I’m now starting to add some supplements to my diet as of next week also. Magnesium is one supplement that I need to get on board with in an effort to avoid cramping mainly, and restless leg syndrome I get from time to time, but there are apparently many benefits to magnesium that even this scribe was unaware of. A great read up on the benefits can be found here – http://theheartysoul.com/powerful-relaxation-mineral/

I’m also combining both extra Electrolytes and Branch Chain Amino Acids (BCAA) during my workouts to help take advantage of the diet and training I am doing. This is to aid in better hydration and assist in building leaner muscle mass along the way.

And now, the measurements and obligatory body pic.

 

(cm)NeckChestUpper ArmWaistHipsUpper Thigh
Week 141.5110341009962
Week 240108.533.598.596.561
Week 339.510833.597.59562
Week 439.5104.533.2979362
Week 539.510533.596.59461.5
Week 639.5105.53395.59462
Week 739.510333.59593.561
Week 839.510432.5949161
Week 9
Week 10
Week 11
Week 12

 

bodypic_week8

 

 

 

Weekly Measurements – Week 7

Here we are again, another week down and about to head into a weekend of testing through the Fight Fit Training Camp. This week the measurements have been encouraging and the body shape continues to change. More people are starting to comment on how I’ve slimmed down and that’s always a good sign! Anyway, I’ll keep this weeks measurements update short, so here are the measurements for Week 7 and the body pic this week shows the comparison between what I looked like on Day 1 to what I look like 2/3 of the way through this challenge.

 

(cm)NeckChestUpper ArmWaistHipsUpper Thigh
Week 141.5110341009962
Week 240108.533.598.596.561
Week 339.510833.597.59562
Week 439.5104.533.2979362
Week 539.510533.596.59461.5
Week 639.5105.53395.59462
Week 739.510333.59593.561
Week 8
Week 9
Week 10
Week 11
Week 12

 

bodypic_week1-7

 

 

 

 

Day 43 – The Half Way Mark

Day 43, or thereabouts, marks the half way point of the Dadbod2Boxer journey. So I thought it would be good to reflect on the last week or two and the journey as a whole so far. By far the most interesting week has been this week, and by interesting, I mean bloody challenging.

Overall, the journey has been rewarding, eye-opening, fun, stressful, painful & frustrating. It’s been eye-opening in terms of what it takes to get your body back into shape. It’s not complicated, but what I have learnt is that you need 3 main things.

  1. Eat Well
  2. Train Intensively
  3. Do the things above consistently

Food is where it all starts

dr-phil-girl

Dr Phil. Telling it how it is.

I have learnt that eating well is where it all starts. And it’s really true. My challenge aside, if you were looking to leading a healthier lifestyle, you cant do much wrong by fixing up not only what you eat, but how much you eat and when you eat it. It doesn’t have to be overly complicated. Simply steer clear of sugar, too much bad fats (butter, cream), trans fats and add more veggies and greens with each meal, at least for lunch and dinner. Marry that up with protein, be it chicken, beef, veal, fish, etc. The portions are all important as well. Whilst they say you can overeat a little if you are eating the right things, if you want to see faster results, tone down the size of your servings to half of what you would usually have. In my case I probably have portions the size of 1/3 of what I would have had in the past. All this goes a long way to losing weight and losing it fast and that’s before you’ve stepped inside a gym.

Combining the above with solid and intense workouts really helps reset your body’s metabolism to burn the fuel you put into your body faster, which obviously helps you drop your weight even quicker. So for maximum effect, eat right & train hard.

Training like you mean it

But don’t do it for a week and think your job’s done. It’s taken years of not eating correctly and not exercising anywhere near enough to get my body to a ripe pear like shape (no, it’s not the shape you want to have) and only months of hard work will get it back to the leaner, fitter state you desire. I was consistent in doing the wrong things and it delivered my body to what it was and this is where being consistent with the food and the training is the only way to get my body back into shape.

If you wanted to get technical and in detail with your food and/or training, I encourage you to, as I’ve done with the trainers at FightFit and through my diet minders at Primal Food. But as I mentioned before, there’s a lot you can do without it needing to be so complicated.

The Physical Pain

fighters_hands

It ended up looking worse than this

Over the last several weeks, with my training now up to 4 days a week, the toll is being taken on my body. I now see my physio every fortnight and my remedial massage therapist every week. Some of this is to acutely treat my aches, pains and strains. Some of it is a preventative measure to make sure my body is holding up to the task and to avoid injury in the first place. My massage therapist struggles dealing with my “Subscapularis” and I struggle dealing with the pain inflicted by him trying to get that part of my body in order. My shoulder’s continue to flare up and get aggravated, but I can finally see at this point it’s because my boxing technique is still on the sucky side. And my hands, especially my right because quite frankly, my left hand hits softer than a wet sponge (but I’m working on that). Speaking of wet sponges, this is one of the methods I’ve tried to use to protect my right hand which has copped most of the brunt, by jamming a rolled up sponge down inside my glove, thanks YouTube!. My middle and index knuckle are a bit bone bruised and I have various cuts and bruises popping up and gave the inside of my index finger a good tweak that went a tad on the purple side. So managing my hands and my shoulders seem to be the biggest challenge (and pain in the butt) to date. While there’s no broken bones or torn rotator cuffs, I guess we’re good to keep rolling along!

 

Everyone has a plan ’till they get punched in the mouth – Mike Tyson

 

 

The Mental Pain

This I think so far has been the hardest part. It’s all about staying consistent and having the presence of mind to see a job through. homerPlenty of times I’ve thought the training was too hard, I can’t do this, or the food wasn’t satisfying me, I can’t do this. But I liken the “can’t do this” thoughts to be that little “bad” voice on your shoulder that is trying to convince you that however negative it’s path maybe, it’s the easiest and you should therefore take it. Ignoring that voice was hard at the start mostly, but then got easier, that was until this week arrived.

I was a bit under the weather on the eve of Week 6, which was a Friday, but felt OK again on the Saturday for my morning training session with trainer Dave. But for the next week, I was physically & mentally drained and have been the closest to giving up that I have been since the start. I couldn’t put my finger on it. It’s been a punishing month of training and restructuring diet from cold turkey.

I reached out to Stu at Primal Food for potential answers. I was feeling a little flat about how my measurements weren’t continuing to drop off at the rate that it had been, yet I was still eating well and training hard, if not harder. He just reminded me that this sort of process never follows a linear curve and that it would continue to get better. I also had to admit to trainer Dave that I was born a perfectionist. I’ve always picked up all types of sports easily in life. By now I was expecting to be laying down the Mike Tyson on a regular basis! I think Dave picked up on this anyway as from time to time I can be pretty hard on myself during training.

tired

Yup

So by the Thursday I started to pick up again and think I was doing pretty well in both my Thursday and Friday sessions with Dave, who was nice to remind me of when I started with him that I could hardly do a sit up or get through 30 cycle crunches without blowing out an ab or a back muscle. I would have also laughed if you said I could knock out 100 burpees for instance. But here I am, getting all that done and more and with plenty of room for improvement too. And that’s now what it’s all about, how much room I have for improvement, it’s almost like I am now at a base I am happy with, and now the real intensity starts. So I felt pretty good just post my Friday training session, but then it hit me.

By 6pm Friday night, that’s the Friday just gone, I felt like I suddenly contracted the Flu. Every single muscle in my body ached. I felt weak and severely lethargic. I knew if I was taking myself to bed at 8:30pm, things mustn’t be good. I had one of the worst sleeps ever, yet I was so tired and felt that I was hit by a truck. Night sweats were terrible. There weren’t any warning signs with this, it just hit me. Cutting a long story short, my body basically shut down for the next 24-38 hours. I started to feel better by Sunday morning and I missed my Saturday training session with trainer Paul, but I was never going to be able to make that.

This week, I think a combination of mental stress and over-training probably got the better of me and it’s something I need make sure I keep a check on. Make sure I’m hydrated enough as well, as I feel this may have been a contributing factor also. On Friday I didn’t hydrate as much as I usually would, which was the main difference between any other training day.

Looking towards the next 6 weeks

So with the last week by far being the most trying, I’m now super pumped about what the next 6 weeks will bring. I know that dadbod2boxer will wind down, but I now know that my training and diet wont, so that’s a success story there. Knowing that my lifestyle has now changed for the better. And I have met some great people along the way. My goal from this week is to pick up the intensity now, focus on my technique and try and get that as close to spot on as possible and build it up to the next level. I want to get more accurate with my body positioning and up the tempo of my striking so it’s a bit more snappy. This will allow me to explore more with Dave in terms of what we do during training on the bag and with the pads, any maybe even in the ring!

From here, I think it’s appropriate to quote the great Michael Gerard Tyson: “Everyone has a plan ’till they get punched in the mouth.“….

Wait, sorry, I meant this one from Iron Mike: “Discipline, doing what you hate to do, but do it like you love it.

Anyway, I think you get the idea. Thanks for reading, more updates to come during the week. Till then, Box on!

 

 

 

 

 

Weekly Measurements – Week 6

So here we are, the half way mark of this journey of and again, there’s not been a great change in measurements. Last week when this happened, I thought “Oh, ok, you know what, it will pick up next week” and now that it hasn’t I guess I’ve been super cranky most of the week. But I’ll keep this measurement post shortish and explain more about that in my next post.

Body shape wise, I can still see it changing and I pulled out a promo picture I took of myself for this blog, but haven’t published till now. So the changes are pretty evident, as you will see from below.

Anyway, here it is, measurements for Week 6…

(cm)NeckChestUpper ArmWaistHipsUpper Thigh
Week 141.5110341009962
Week 240108.533.598.596.561
Week 339.510833.597.59562
Week 439.5104.533.2979362
Week 539.510533.596.59461.5
Week 639.5105.53395.59462
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12

 

bodypic_week6

Week 6 Body Pic

 

 

Dexa Scan & Weekly Measurements – Week 5

Week 5 Measurements made me want to scratch my head a bit. I’ve been thoroughly enjoying my training and the diet is no issue. And I have been working extremely hard. I’m now committed to 4 training sessions a week. This is partly because I’m at a level of fitness now that I can add that extra session. I guess it’s a way of me leveling up and upping the ante. But the other reason is that I’m just thoroughly enjoying Boxing I guess. I’ve banged on about this before, but it’s been a real eye opener in terms of technique and form. In fact I’m in a frame of mind where I can’t wait for my next session. So putting in the extra one-on-one with Dave is a no brainer.

This week is also time for my new Dexa Scan, which I have been looking forward to because I knew there were going to be significant changes and I was eager to see them! So let’s start off with my measurements first.

This is how much fast I’ve lost in 30 days. Wow!

So my measurements didn’t have the same level of change as in previous weeks. At first I was pretty bummed about it, but if you think about it, I’m eventually going to start tapering off in the size of the measurements as I jettison all the ample fat I had on my body and especially my gut at the start. The major losses are going to come at the start. So keeping that in mind, I’m happy and satisfied with the changes for this week.

I think from here there are going to be a few tricks to get my body back into a big fat burn cycle by resetting my diet and getting my body back into that ketosis state. Stu from Primal Food has it all planned I think, so there’s like to be a change to my diet for the coming couple of weeks.

This weeks body pics also tell a story, my body shape is definitely leaning up, the gut is disappearing and I’m thinner in the face, neck, shoulders, chest and torso.

Jean Claude doing my happy dance

Jean Claude doing my happy dance

I’m actually slowly starting to see some definition around the abs. And look, for me it’s not about having washboard abs, more than it’s just about getting rid of the fat from my abs. It is interesting though to see what might be underneath!

The Dexa Scan

So Dr Matt Shaw from bodyscan.com.au conducted my 2nd Dexa Scan and the short of it is that I passed with flying colors! Going through the results with me, his basic comment was “you really couldn’t have done much better than what you’ve achieved”.

Dexa Scan at Week 5

Dexa Scan at Week 5

So I was relieved more than anything and then ecstatic that I’ve made such a great drop in pure body fat in a 30 day window. And keep in mind, this is only a 3rd of the way through, so there’s still huge room for improvement. Basically, it signifies that I am well on the way. It’s now just about staying uninjured and staying committed.

The actual results showed that I stayed about the same in terms of Lean Mass, but I’ve knocked off 2.26kg of pure fat, reducing my body fat percentage from 21.67% to 19.54%. I’m now officially NOT in the Overweight category, I’m just sitting in the Normal category for my height, age & sex.

So all in all, at the completion of the first month. Things are on track and I’m feeling great. Much more energy during the day, I’m enjoying my food and I’m enjoying my training. I hope that this weekend I’ll get to show you how far I have come in a new Training Video and with any luck, may even get a quick video interview with the my maestro of punishment himself, my trainer, Dave Trotter.

 

(cm)NeckChestUpper ArmWaistHipsUpper Thigh
Week 141.5110341009962
Week 240108.533.598.596.561
Week 339.510833.597.59562
Week 439.5104.533.2979362
Week 539.510533.596.59461.5
Week 6
Week 7
Week 8
Week 5 Body Pic