The KettleBell Experience

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder pain throughout day)/ Elbow Circles / Wrist Circles

GTG Pull Ups with jungle gym
GTG BW Squats

Food Intake:
4 Eggs ( 1 yoke)
Stir fry veg
1/2 can Green lentils
Green Tea

Chilli with Black & Kidney Beans
1/2 cup of rice

Chilli with Black & Kidney Beans
1/2 cup of rice

1/2 soda farl with marmalade


HKC is a no go for June - I tested bw pull ups and can't quite manage even one. It seems silly to me going even if I did just manage to scrape through for a pass - I'd be on the backfoot trying to be able to pass RKC in under a year. I'm so far out of shape it isn't funny and I need to get myself in order before I consider thinking about teaching anyone else. My focus is on fat burning, I have approx 50lbs of it to torch. I outlined this to mc and she agreed with my decision.

So - I've been off to a flyer with my diet of the last 3 weeks - 11lbs lost and about 1.5lbs of that muscle. If I'm losing muscle then my diet is too aggressive ie I need to be taking on more calories. I can't afford to lose any from my carcass.

So after a fair bit of research over the last few days I've come up with a strategy along with meal plans which goes something like this:

Intermitent Fasting (IF) - 8 hr feeding 16 hr fast daily
Eat 3 times per day (nothing new so far)
Eat 1800kcals (calculated to provide 20% calorie deficit - increase of around 500kcals)
Macro Split: 50 Carbs / 30 Protein / 20 Fat (big increase in carbs!!)
Drink 6 pints+ of water per day
Twice per week bring calories up to maintenance level (zig-zag method)
1 hr Walk before breakfast when possible
KB prog to be arranged

Adhere to it, check results, and adjust as necessary. Simples....but not easy I think the biggest problem might be eating enough calories at each meal - high volume of food when its "clean". I'll weigh in weekly but ain't expecting too much this week of transition.