Day 23:

Not good - went for my walk and tried the sprinting. About 5 seconds after starting I felt a pop in my right hamstring. I'm currently icing and taking ibuprofen for it. There is no way I can go to my kung fu class tonight so I might go to the gym and hit the elliptical trainer to see if the increased blood flow to the area speeds up recovery time.

Update:

Workout:
I was contemplating resting because of the injury but the overwhelming sense of guilt at not doing anything today made me get off my arse and head down to the gym.

Bench Pattern:
Barbell Press
DB Press
Plyo push ups

One Arm DB Row
Bent over Barbell row

Elliptical trainer: 10 mins (I was going to do more but sheer boredom caused me to stop)

Meals:

Breakfast: MDLC, oatmeal, banana, Flameout
Lunch: Sushi bowl, tuna handroll
Peri WO: Anaconda
Post WO: MAG-10
Dinner: grilled chicke, brown rice noodles, mixed green salad+kimchi, steamed broccoli+assorted vegetable blend

Calories: 2521
Fat: 37g
Carbs: 364g
Protein: 184g

Day 24:
Hamstring is still busted and twitching painfully so I'm taking ibuprofen and icing it every 4 hours. I might get an appointment with a physical therapist on Monday if it hasn't started to improve by then.

Workout:
Managed to sneak out of the office early today to get a rare afternoon workout in.

Overhead Pattern:
Military Press: (85lbs x 5) x 10
Push Press: (85lbs x 5) x 10
Plyo Pushups: 10 x 10

Added this circuit for vertical pulling as there was no way I could do any lower body work:
V-Grip pulldown (200x5)x10
Pull ups: 5x10
Cable rope swing: (90x10)x10

Spent another 10 minutes on the elliptical trainer.


Meals:
Breakfast: Metabolic Drive Low Carb , oatmeal, banana, Flameout
Lunch: 2 x FINiBARs
Peri WO: Anaconda
Post WO: MAG-10
Dinner: grilled chicke, brown rice, mixed green salad+kimchi, steamed broccoli+assorted vegetable blend

Calories: 2431
Fat: 55g
Carbs: 304g
Protein: 191g

I want to reduce my calorie intake to around 2100-2200 a day to increase fat loss. I'm thinking of maybe eating less or no rice and potatoes and instead eating other vegetables for my carbs to get the reduction in calories. If I reduce protein any more I'm going to start to feel hungry. It's a tough balancing act to get enough carbs for Indigo-3G to be effective and still keep the number of calories under control.

Day 25:

Just the single workout today instead of the usual doubling up because of the hamstring injury.

Workout: San Shou Bootcamp - 2.5 hrs

Meals:
Breakfast: MDLC, oatmeal, Flameout
Lunch: Finibarx2
Peri WO: SWF
Post WO: MAG-10
Dinner: Chicken+rice, mixed green salad

Day 26:

Workout:
Did some stretching work mainly on the injured hamstring. My girlfriend pointed out a load of bruising at the back of my knee that I hadn't noticed before. If it hasn't improved by tomorrow it might be time for a visit to the orthopaedic surgeon who's repaired my other injuries in the past.

Meals:
Breakfast: omlet, rice cakes
Lunch: hummus, rice flour bread
Dinner: seafood pizza

Day 27:

Workout:
Bench Pattern
(no lower body weight workout due to hamstring injury)

Horizontal pulling set (made this up because I couldn't do lower body):
Horizontal row
Kayak Row
Straight Bar Face pull


Elliptical: 10 mins, light resistance and speed

Meals:
Breakfast: Metabolic Drive Low Carb, oatmeal, Flameout, banana
Lunch: FINiBAR x 2
Peri WO: Anaconda
Post WO: MAG-10
Dinner: grilled chicken, brown rice, mixed green salad, steamed broccoli+assorted vegetable blend

Calories: 2246
Fat: 36g
Carbs: 309g
Protein: 181g

I'm going to take my measurements in the next day or two to see how the fat loss is progressing and what adjustments I have to make. I suspect that the lack of lower body work for the last few days may have stalled my progress somewhat.

Day 28:
Saw the doctor about my hamstring. It's a grade 2 tear and he says I'm not do any intense lower body exercise for a couple of weeks; stretching and icing is the order of the day.
On a side note, my blood pressure was 106/66 and resting pulse was 46 BPM. Apparently these readings are good.

I've signed up with a personal trainer (seems to be the same guy Dan John mentioned in his article a couple of weeks ago) and hopefully he can help me rebuild my lower body strength back up once the injury has healed.

Workout: Kung Fu - pad work, defensive drills

Meals:

Breakfast: Oatmeal, banana, MDLC, Flameout
Lunch: Sushi rolls, mixed green salad
Post WO: MAG-10
Dinner: Turkey burgers (home made), brown rice flour bread, assorted vegetable blend, broccoli, mixed green salad

Calories: 2402
Fat: 48g
Carbs: 329g
Protein: 168g

Went above the intended number of calories today. I need to focus on keeping at around 2100-2200 especially as I can't workout out with my lower body.

Day 29:

Workout:

Overhead pattern:
Military Press (85x6)x10
Push Press (85x6)x10
Plyo Push ups (BWx12)x10

Vertical Pull pattern I made up:
VGrip Cable Pulldown (200x6)x10
Pull ups (BWx5)x10
Straight bar lat row (160x12)x10

Spent some time with the foam roller massaging out the hamstring. The bruising is becoming less visible but it's still very stiff and I have a limp when walking.
I got notified that my Strength Sled will be shipping soon so hopefully I'll be healed and be able to start working with it sometime next week (cross fingers!)


Meals:
Breakfast: Smoothie(blueberries, raspberries, banana, MDLC, water)
Lunch: FiNiBAR x 1
Peri WO: Anaconda
Post WO: MAG-10
Dinner: Turkey burgers (home made), brown rice flour bread, assorted vegetable blend, broccoli, mixed green salad, Brussel sprouts


Calories: 2256
Fat: 54g
Carbs: 291g
Protein: 170g

I think another cup of broccoli for dinner is the order of the day for tomorrow to take me over the 300g carb threshold.

Day 30:

Workout: Kung fu - 150 push ups without stopping(!), pad work, technique drills, reaction drills

Meals:

Breakfast: Smoothie(blueberries, raspberries, banana, MDLC, water)
Lunch: 3-egg omelette with low fat cheese and mixed bell peppers
Pre WO: Finibar
Post WO: MAG-10
Dinner: Turkey burgers (home made), brown rice, assorted vegetable blend, broccoli, mixed green salad, Brussel sprouts

Calories: 2513
Fat: 67g
Carbs: 316g
Protein: 189g

Annoyed that I managed to overshoot my calorie target. Definitely need to pay more attention to that though it's tough keeping the carb and protein at the required levels and still keep the calorie count down to lose fat. I think I'm still running a deficit though so in theory I should still be burning off excess lard from the beer gut.

Day 31:
Workout:

Bench Pattern:
Bench Press (135x5)x10
DB Speed Press (35x12)x10
Plyo Push ups (BWx12)x10

Horizontal Pull pattern I made up:
Bent over barbell row (115x5)x10
One arm DB speed row (45x10)x10
Band row (20)x10


Hamstring seems to be recovering - I can fully extend my leg from the knee now but walking is still painful and I'm still limping.

Meals:

Breakfast: Smoothie(blueberries, raspberries, banana, MDLC, water)
Lunch: FiNiBAR x 1
Peri WO: Anaconda
Post WO: MAG-10
Dinner: Turkey burgers (home made), brown rice flour bread, assorted vegetable blend, broccoli, mixed green salad, Brussel sprouts

I'm going to start adding a MAG-10 pulse before bedtime from tonight as the comments from the spills are indicating how helpful it is in getting lean. I just opened my third bottle of I3G and ordered some more (along with Finibars, Anaconda, MAG-10 and MD bars). I think given my injury I'll probably need to use the full dose for 12 weeks before switching to the single dose.

Calories: 2308
Fat: 47g
Carbs: 308g
Protein: 183g

Day 32:
Workout: Sanshou boot camp: Pad work, take downs, falling and recovery drills, technique drills

Meals:

Breakfast: Smoothie(blueberries, raspberries, banana, Metabolic Drive Low Carb, water)
Lunch: FiNiBAR x 2
Peri WO: Surge Workout Fuel
Post WO: MAG-10
Dinner: Sushi

Day 33:

Workout: Mainly stretching and foam roller work. Also, watching England vs Italy (Euro 2012) shot my blood pressure through the roof with a possible equivalence to a 10 mile sprint.

Meals: 3 egg omelette
Lunch: Hummus+rice cakes
Dinner: Chicken kebabs, rice, salad, mixed vegetables

Day 34:

Workout:
Overhead pattern
Military Press (85x6)x10
Push Press (85x6)x10
Plyo Push ups (BWx12)x10

Vertical pull pattern I made up:
V-grp pulldown (200x6)x10
Write grip lat pulldown (180x6)x10
Underhand pulldown (140x10)x10


Hamstring rehab:
Stiff-leg KB dead lift: (20x8)x3
Half squats (BWx8)x3
Foam roller


Meals:

Breakfast: Smoothie(blueberries, raspberries, banana, Metabolic Drive Low Carb, water)
Lunch: canned tuna, mixed green salad, brown rice flour bread
Peri WO: Anaconda
Post WO: MAG-10
Dinner: rock fish, brown rice flour bread, assorted vegetable blend, broccoli, mixed green salad
Pre-bed: MAG-10

Day 35:

Latest batch of goodies from Biotest arrived today (Indigo 3G, MAG-10, Anaconda, Finibars, MD bars). Should be a good while before I get through that lot.

Workout: Kung Fu - conditioning, pad work, technique drills, reaction drills.

Felt my hamstring starting to twitch during the reaction drills and it was quite sore by the time I got home. I got the foam roller onto it followed by some ice but I fear I may have caused it some more damage with my over-exuberance. It's quite frustrating that I might be losing the gains I made with I3G and associated peri-workout supplements. I can only hope it heals up fast so I can start squatting and dead lifting again. On the plus side, the upper body work is helping with my fighting and body composition. My girlfriend thinks I'm looking more defined and I also feel stronger; I'm punching harder and blocking faster than I've done in years and taking down people who are significantly taller and heavier than me is getting easier.


Meals:
Breakfast: Smoothie(blueberries, raspberries, banana, Metabolic Drive Low Carb, water)
Lunch: Sushi rolls, green salad
Pre-WO: Finibar
Post-WO: MAG-10
Dinner: rock fish, brown rice flour bread, assorted vegetable blend, broccoli, mixed green salad
Pre-bed: MAG-10

Calories: 2799 (overshot today as I was STARVING at lunch time and had more rolls than usual)
Fat: 45g
Carbs: 428g
Protein: 186g


I'm still full from dinner as I just ate (I usually eat around 10-11pm) but will take the MAG-10 before bed (in around an hour). I'm surprised as to how much I urinate in the morning after pulsing at night though!

Day 36:

Workout:
Bench Pattern
Bench Press: (155x4)x4, (145x4)x6 - increased the weight by 20lbs which too much and was grinding by the fourth set so took off 10lbs
DB Speed Press (40x8)x10
Plyo Push Ups (BWx10)x10

Horizontal Pull Pattern I made up:
Standing Cable row (160x5)x10
Face Pull (120x8)x10
Lat Band Pull (15)x10

Core:
Cable Wood Chop (explosive): (90x8)x3
Plank: 1 min x 2

Foam Roller and hamstring stretch work



Meals:
Breakfast: Smoothie(blueberries, raspberries, banana, Metabolic Drive Low Carb, water)
Lunch: Sushi rolls
Pre-WO: Finibar
Peri-WO: Anaconda
Post-WO: MAG-10
Dinner: rock fish, brown rice flour bread, mixed green salad
Pre-bed: MAG-10

Calories: 2758
Fat: 41g
Carbs: 423g
Protein: 175g

Overshot calories again but I should be back down to around 2200-2400 tomorrow. I also need to ask about pulse fasting on the spill tomorrow even though I'll be on the full dose of I3G for another 8 weeks or so.

Day 37:
My strength sled arrived today but it was unfortunately missing a couple of bolts so I couldn't put the whole thing together. The guy at Strengthsled.com very generously offered to send me some skis sans shipping which I really appreciated. I'll drop by Ace Hardware tomorrow to pick up the bolts and then give it a quick try. I've never used a sled/prowler so I'll have to see how I can integrate it into my workout schedule and programs (not to mention how to actually use it).

Workout: Kung Fu: Callisthenics, defence techniques, reaction drills, impact conditioning

Meals:

Breakfast: Smoothie(blueberries, raspberries, banana, Metabolic Drive Low Carb, water)
Lunch: 2 x Omega 3 eggs + 2 egg whites, mixed bell peppers, low fat cheese, mixed green salad
Pre-WO: Finibar x 2
Post-WO: MAG-10
Dinner: Omega 3 eggs, vegetable blend brown rice flour bread, mixed green salad
Pre-bed: MAG-10

Calories: 2474
Fat: 72g
Carbs: 305g
Protein: 154g

Day 38:

Workout:

Overhead Pattern
Military Press (95x4)x12
Push Press (95x4)x12
Plyo Push ups (BWx8)x10

Vertical Pull pattern I made up:
VGrip Pulldown: (210x5)x10
Wide Grip Lat Pulldown (200x6)x10
Underhand Pulldown (200x10)x10

Getting a pain in my elbows from the pulling workouts. It seems like I need to get some Fat Gripz and also adjust my grip in general to relieve the symptoms.

Meals:


Breakfast: Smoothie(blueberries, raspberries, banana, Metabolic Drive Low Carb,
Lunch: FINiBAR x 2
Peri WO: Anaconda
Post WO: MAG-10
Dinner: Sushi rolls
Pre-bed: MAG-10

Day 39:
Workout:

Performed the Metabolic circuit as I was pushed for time:

Jump Squat
Hand Walkout
Single Leg Deadlift
Push ups
Jumping Jacks
Reverse Lunge with twist
Burpee

10 reps each for 6 circuits: 17 mins

Food:
Breakfast: 3 egg omelette
Lunch: 1 x FINiBAR
Dinner: Chicken, rice, hummus

Day 40:

No workout today but worked on my injuries with the foam roller.

Meals:

Breakfast: Smoothie(blueberries, raspberries, banana, Metabolic Drive Low Carb, water)
Lunch: 2 x Omega 3 eggs + 2 egg whites, mixed bell peppers, low fat cheese, mixed green salad
Dinner: Chicken, rice, lentils
Pre-bed: MAG-10

Day 41:

Bench Pattern:

Bench Press: (145x4)x10
DB Speed Press (45x8)x10
Plyo Pushups (BWx10)x10

Horizontal pulling pattern I made up:

One arm DB row (75x4)x10
TRX inverted row (BWx8)x10
Band row (10x10)

Rehab:
Single leg deadlift: (30x8)x5
Foam roller


Meals:
Breakfast: Smoothie(blueberries, raspberries, banana, Metabolic Drive Low Carb,
Lunch: FINiBAR x 2
Peri WO: Anaconda
Post WO: MAG-10
Dinner: Chicken, rice, hummus, brown rice bread
Pre-bed: MAG-10

Day 47:
Okay, I'm back to updating my log again. Had to take some time out from training due to illness (flu) but still kept on taking my Indigo-3G and watching what I was eating.
My hamstring is better but still not fixed. I'm going to try doing some lower body work with weights later to see if I can handle it.

Day 47 contd.

Workout:

Hamstring held out quite well with the lower body work but I was using around 65% of my previous threshold in case it caused the injury to become inflamed again. I'm going to increase the weight a few pounds at a time as the last thing I need is for the muscle to be torn again.

Hang Clean (85x8)x5
Front Squat (75x8)x5
Single Leg DB RDL (35x8)x5
DB Bench Press (55x8)x8
One Arm DB Row (80x6)x5
DB Military Press (35x8)x5
VGrip Pulldown (120x8)x5
Reverse Cable Chop (60x8)x5

Plank 2mins
Side Plank 30sec each side
Bridge 1min

KB Swings (30x10)x8 (10 sec rest between sets)

My sparring and conditioning training is going to increase over the next couple of weeks so I'm only going to manage 2, or at most 3, weight training sessions per week. I don't know if the workout I did above, which hits all the planes of motion, is the right way to go about maximising my time; I'll get some advice in the spill tomorrow.

Meals:
Breakfast: Smoothie(blueberries, raspberries, banana, Metabolic Drive Low Carb,
Lunch: FINiBAR x 2
Peri WO: Anaconda
Post WO: MAG-10
Dinner: Grilled chicken, brown rice bread, mixed green salad, 2 rice cakes
Pre-bed: MAG-10


Calories: 2631
Fat: 55g
Carbs: 334g
Protein: 206g

Day 48:

Workout: Kung Fu: Pad work, conditioning, take downs, throws

Food:
(With MAG-10/without MAG-10)
Calories: 2824/2570
Fat: 59g/59g
Carbs: 369/347g
Protein: 220g/180g

According to today's spill the peri-workout and MAG-10 pulses aren't meant to count towards the daily total so I tried to increase my carb intake but obviously overshot the protein by a significant amount. Going to keep an eye on that tomorrow. I need to figure out where I can fit in an additional MAG-10 pulse, to bring my total to 3 per day, in my eating schedule. Perhaps replace my breakfast smoothie?

Making progress....I'm definitely adding muscle which is pleasing considering I haven't been able to do any lower body work for a few weeks.

Day 49:

Workout:

Hang Clean (95x8)x5
Reverse Lunge (95x8)x5
RDL (95x8)x5
DB Bench Press (60x8)x5
Bent Over Barbell Row (65x8)x5 (with Fat Gripz)
Barbell Push Press (95x8)x5
Wide Lat Pulldown (with Fat Gripz) (100x8)x5
Cable chop (90x8)x5

Tabata:
Squat Jump + Ball Slam
Battle Ropes

Rehab:
Stretching + Foam roller


Meals:

Breakfast: Smoothie(blueberries, raspberries, banana, Metabolic Drive Low Carb,
Pre Lunch: MAG-10
Lunch: FINiBAR x 2
Peri WO: Anaconda
Post WO: MAG-10
Dinner: Grilled chicken, brown rice bread, mixed green salad, 2 rice cakes, steamed broccoli
Pre-bed: MAG-10

Day XXX:
Still here! I haven't had the chance to update my log due to work but have been diligently taking I3G and working out 7 days a week. Today is my first day of single dosing on I3G after 12 weeks of full dose. I'll probably do the full dose again on a cycle of every 6 months for 6 weeks.

I've added Superfood back into my morning protein smoothie having long since ditched my multi-vitamins. Today's meals will look something like this:

Breakfast: MDLC + blueberry + raspberry + almond butter + ground flax + superfood smoothie
Lunch: Brown rice bread, cured meats, mixed greens
Mid-afternoon: MAG-10 Pulse
Late afternoon: Indigo 3G and then Finibar one hour later
Peri Workout: Anaconda
Post Workout: MAG-10
Dinner: Buffalo steak, sauteed vegetables, white rice

Workout: Today is my day with a personal trainer who's helping me fix some imbalances (mostly around my shoulder) and also work on conditioning for Tough Mudder. It's brutal enough to justify the Anaconda as I usually feel wiped out after the session.