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For the last six years i have worked overseas with a rotation that has generally seen me being away for 10-12 weeks at a time followed by 3-4 weeks at home.
Having always been into various forms of fitness from competitive rugby to free running, i have kept myself fit and to keep things fresh i like to pursue various forms of training and diets.
My rotations away have meant i can accurately try out different types of training, diets and supplements over a sustainable period, even for something fairly extreme. Also as its generally just under three months i dont get bored or fall off the diet wagon.
Ive managed to get myself up to 186lb (13.2 stone/84.3kg) staying strong and fairly lean (but being shite at running and free running was a no no) and down to a nicely ripped 169lb (12.1 stone/76.6kg) which still allowed me to straight leg deadlift twice my own bodyweight.
So since April i have been permanently based in the UK which means there has been no natural rotation for training and diet and due to some long work hours and a rotator cuff injury im now sat at a slightly puffy 174lb, as i'm flat out until a few days before Xmas i thought id smash out an extreme nutritional regime and see where it will leave me come Dec 18th.
So ive been almost carb free since 1st November, i have a bowl of natural porridge in the morning and thats it for added carbs, my meals are made up purely of eggs, meat and vegetables* (the low carb ones so no potatoes), some nuts, natural yogurt, cheese, unflavoured cottage cheese and unflavoured whey protein. Obviously booze is a no no and i rarely eat crisps, chocolate or the like anyway.
*Radishes, tomatoes, red peppers, carrots, celery and lettuce only).
My training regime remains intact so five miles of bike sprints through London in the morning to work (200m to 800m sprints generally), then the reverse in the evening followed by 45 mins in the gym once im home. Each muscle group trained once over a seven day period bar abs which gets two days.
1 Chest
2 Biceps
3 Shoulders
4 Lower abs/Obliques
5 Triceps
6 Back
7 Upper abs/Obliques
*No legs i know, you try 45 mins of squats and deadlifts when you are cycling so much.
As ive cut out carbs which means i've lost maybe 30% of my daily calorific intake, ive increased the amount of fat i consume by adding red meat and egg yokes into the diet plus an extra protien shake. Due to the rotator cuff injury my gym work has been higher in volume with a reduction in weight lifted for chest and shoulders.
So another four weeks until i step on the scales but things are going well as my belt is now baggy so i suspect i've dropped an inch from my waist, i'm just gutted ive picked up an injury so weighted dips and pull ups are off the menu, those bad boys burn fat like little else, i'm now down to using bands for back and simulated dips.
A point to note, whilst i've followed low carb diets plenty of times before, this is a first for a (virtually) zero carb intake and its a complete lick. Ive found myself looking forward to my bowl of porridge (nothing on it obviously).
Some hardcore times ahead.
Having always been into various forms of fitness from competitive rugby to free running, i have kept myself fit and to keep things fresh i like to pursue various forms of training and diets.
My rotations away have meant i can accurately try out different types of training, diets and supplements over a sustainable period, even for something fairly extreme. Also as its generally just under three months i dont get bored or fall off the diet wagon.
Ive managed to get myself up to 186lb (13.2 stone/84.3kg) staying strong and fairly lean (but being shite at running and free running was a no no) and down to a nicely ripped 169lb (12.1 stone/76.6kg) which still allowed me to straight leg deadlift twice my own bodyweight.
So since April i have been permanently based in the UK which means there has been no natural rotation for training and diet and due to some long work hours and a rotator cuff injury im now sat at a slightly puffy 174lb, as i'm flat out until a few days before Xmas i thought id smash out an extreme nutritional regime and see where it will leave me come Dec 18th.
So ive been almost carb free since 1st November, i have a bowl of natural porridge in the morning and thats it for added carbs, my meals are made up purely of eggs, meat and vegetables* (the low carb ones so no potatoes), some nuts, natural yogurt, cheese, unflavoured cottage cheese and unflavoured whey protein. Obviously booze is a no no and i rarely eat crisps, chocolate or the like anyway.
*Radishes, tomatoes, red peppers, carrots, celery and lettuce only).
My training regime remains intact so five miles of bike sprints through London in the morning to work (200m to 800m sprints generally), then the reverse in the evening followed by 45 mins in the gym once im home. Each muscle group trained once over a seven day period bar abs which gets two days.
1 Chest
2 Biceps
3 Shoulders
4 Lower abs/Obliques
5 Triceps
6 Back
7 Upper abs/Obliques
*No legs i know, you try 45 mins of squats and deadlifts when you are cycling so much.
As ive cut out carbs which means i've lost maybe 30% of my daily calorific intake, ive increased the amount of fat i consume by adding red meat and egg yokes into the diet plus an extra protien shake. Due to the rotator cuff injury my gym work has been higher in volume with a reduction in weight lifted for chest and shoulders.
So another four weeks until i step on the scales but things are going well as my belt is now baggy so i suspect i've dropped an inch from my waist, i'm just gutted ive picked up an injury so weighted dips and pull ups are off the menu, those bad boys burn fat like little else, i'm now down to using bands for back and simulated dips.
A point to note, whilst i've followed low carb diets plenty of times before, this is a first for a (virtually) zero carb intake and its a complete lick. Ive found myself looking forward to my bowl of porridge (nothing on it obviously).
Some hardcore times ahead.
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