James McQuarrie

A collection of random links and thoughts curated by James McQuarrie

2013 Fitness plan: Day 1 Week 1

Today is Day 1 of a new 6 week fitness plan. Last year I followed a plan that revolved around eating a slow carb diet and training with kettle-bells and going running.

I had varied success. Overall I got fitter and a bit stronger, but I found sticking to the diet and the training quite tough. My body fat percentage didn’t drop as much as I’d hoped it would and while I wasn’t too concerned about my weight it did fluctuate throughout the year more than I’d have liked.

Over Christmas I had about three weeks off from the diet and while I did some press ups, crunches and a few long walks here and there, I can’t claim to have stuck to the training either.

This year I’m going to mix things up a little. I’ve been reading up on something called the intermittent fasting or 5:2 diet and I like the sound of it. I’ve also been reading up on strength training, so have upped my game and have bought a 28kg kettle-bell (up until now my biggest bell was 20kg).

My new plan, which started today, is for a six week diet and training routine that goes something like this:

Eat according to the slow carb diet. Do a 5km run in the morning. Then a weights session in the evening that focuses on core, chest and abs.

Eat according to the slow carb diet. Do a 5km run in the morning. Then a weights session in the evening that focuses on thighs, shoulders and arms.

Fast, eating only 600 calories all day. No training.

Slow carb day. Do a 5km run in the morning. Then a core, chest and abs weight session in the evening.

Slow carb day. 5km in the morning, thighs, shoulders and arms session in the evening.

Cheat day; eat anything and everything. No training

Fast day. No training.

I’m going to try and document each day as I go for the full six weeks both so I have a record and to encourage me to keep going.

Today I managed a very slow 5km this morning, breaking in a new pair of trainers. After more than three weeks of no running it hurt. My legs were sore, but “muscles being put to good use sore” and it felt good to be out running again.

This evening in my weights session I managed to do:

  • 8 sets of 50 crunches
  • 8 sets of 20 kettle-bell swings with the 28kg bell
  • 8 sets of 10 press ups.

I did them as circuits; 1 set of crunches, 1 of swings and 1 of press ups then a 2 minute rest and another circuit. I was aiming for 10 sets, but three weeks of no training has taken it’s toll.

Food wise, I stuck to the slow carb diet well:

  • 3 eggs, spinach, salsa and a large green tea for breakfast
  • 1 protein shake post run
  • 2 cups of black coffee through the morning
  • 1 bowl of veg and chickpea soup for lunch
  • 1 celery stick with peanut butter in the afternoon
  • 1 protein shake post weights
  • 1 bowl of turkey fajita (turkey chunks, mixed peppers, fajita seasoning) for dinner
  • 3 pints of water throughout the day.

Tonight I’m shattered. And my legs still ache a bit, so I’m not sure I’ll make the run in the morning. I’ve made the mistake of pushing too hard in the past and not easing back into the training and it’s always resulted in pulling a muscle or injuring myself somehow. This time I’ll be cautious.

Morning Measurements

Weight: 104.1kg
Body Fat percentage: 20%
BMI: 26.6