Tag: weight loss

Fat Loss Program-Week 4 Results

This week was…different.  Gym was closed on Monday and Wednesday so I went 4 straight days (Tuesday-Friday) instead of Monday, Tuesday, Thursday, Friday.  Wednesday I did 100 rep chin-up and 100 rep push-up tests in the shortest time possible.  That was probably the worst feeling ever-Everyone should do it once…no one should do it twice.  

An older guy in the gym approached me last week and said something about doing a bench press rep test at my body weight.  Apparently they were collecting data on it.  I didn’t do it for him that day because I had only gotten 5 hours of sleep the night before and didn’t want to throw off his data, but I was curious this week (although I probably felt worse), so I gave it a shot.  I weigh just under 170 at this point, so I did 170 as many times as possible.  Not my specialty.  

And against all my stubbornness, I decided it was time to start doing some form of consistent conditioning.  Since I was on the road with my hockey team, I decided to hit the bike in the hotel Saturday night and this morning.  I understand now why people quit exercise programs so early (at least those that involve conditioning).  Energy systems work isn’t so bad after a few weeks, but getting started from scratch blows.  Luckily I’ve been doing some circuit training on both my lower and upper body days.  Otherwise I might still be on the floor next to the bike at the Holiday Inn in Kingston, Rhode Island.  I gotta get back to the Super Bowl.  Training program below.  

Jan 27, 2009
A1) Back Squat: 3s Negative: 135 x 5; 225 x 3; 315 x 2; 335 x 2; 345 x 3 sets of 2
A2) Bird Dog Hold: 3 x 15s each
B1) Stiff-Legged Deadlift: 225 x 4; 315 x 4; 325 x 4; 335 x 4; 345 x 4
B2) Front Plank March: 4 x 20s
C1) 1-Leg Squat:3s Negative: 3 x 6 each 
C2) Glute Ham Raise: 3 x 10

Jan 28, 2009
A1) Chin-Up 100 rep Marathon: 18 mins 20 secs
B1) Push-Up 100 rep Marathon: 6 mins 13 secs
C1) Side Plank: 1 x 60s each; 2 x (2 x 30s) each

Jan 29, 2009
A1) Front Squat: 135 x 5; 185 x 3; 205 x 3; 225 x 3; 245 x 3; 255 x 3
A2) Side Plank w/ Abduction Hold: 3 x 15s each
B1) DB Back Leg Raised Split Squat: 2 x 65 DB 3 x 6 each
B2) 1-Arm DB 1-Leg SLDL: 40 DB 3 x 6 each
B3) Bar Rollout: 3 x 10
B4) Stability Ball Hamstring Curl: 3 x 12

Jan 30, 2009
A1) Bench Press: 135 x 5; 170 x 21; 205 x 7 + Help; 205 x 5
A2) I, Y, T Holds: 1 x 30s each
B1) 1-Arm DB Row: 85 DB x 6 each; 90 DB 2 x 6 each
B2) Standing Cable Chop Left to Right Only: 50 lbs 3 x 8
B3) 1-Arm DB Push Press: 50 DB 3 x 6 each
B4) DB Hang Clean-to-Curl Eccentric: 2 x 40 DB 3 x 6
B5) Bird Dog: 3 x 8 each

Jan 31, 2009 30 Min Low-Medium Intensity Bike RIde
Feb 1, 2009 30 Min Medium Intensity Bike Ride 

-Kevin Neeld

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Fat Loss Program-End of Week 3

What a week!  My schedule was a little more sporadic so my structured program got broken up a bit, but I still got everything in.  I moved my “refeed day” from Monday to Thursday.  It felt like my birthday.  Pizza, ice cream, huge steak dinner.  Despite breaking my scale at home (it still insists that I’m above 330 lbs…), I was able to get an accurate weigh in pre- and post-refeed day.  I weighed in at 166.5 before, which is down 14 pounds in just under three weeks WITHOUT ANY CONDITIONING.  Not to dwell on that point, but if you’re like me and hate “aerobic” training, there’s still hope for you if you want to lose fat/weight.  Moving on…The next morning I weighed in at 171.5.  I expected to put on around 5 pounds since I loaded up on carbs.  I imagine that weight will quickly disappear again.  Sticking with the restricted calorie diet hasn’t been too bad, surprisingly.  It’s just been a transition from 5-egg omelets to 2-egg omelets and 3/4 lbs of ground turkey to 1/4 pound of ground turkey per meal. Same delicious foods, just in smaller amounts.

My training has definitely taken a hit though.  It’s hard to bring a high energy into the gym when you haven’t given your body the fuel to do so.  Nonetheless, I’ve been able to push through.  I’ll stop rambling.  Training program below…

Jan 18, 2009 169.5 Mid-Day Weigh-In

Jan 19, 2009
A1) Hang Clean: 135 x 5;  175 x 4 sets of 2
A2) DB Row: 70DB x 3; 95DB x 4 sets of 2
B1) Deadlift: 225 x 5; 315 x 10 sets of 3
B2) 1-Leg Glute Bridge Hold: 4 x 20s each
C1) BLR SS Iso-Hold: 2 x 40 DB 4 x 30s each
C2) SB Hamstring Curl: 4 x 12

Jan 20, 2009
A1) Bench Press: 135 x 8; 185 x 5; 225 x 3; 245 x 4 sets of  3
A2) Scap Wall Slides (Facing Wall): 4 x 10
B1) Chin-Up: BW x 5; BW+55 x 4; BW+60 x 4; BW+55 x 4; BW+55 x 3.5+Help
B2) Incline DB Triceps Extension-to-Close Grip Press: 2 x 45DB 2 x 8; 2 x 40DB 2 x 8
15 min low-intensity bike ride

Jan 21, 2009
A1) Standing Pallof Iso-Hold from High Pulley w/ Rope: 50lbs 3 x 30s each
A2) Face Pull w/ External Rotation: 110 x 8; 120 x 8; 130 x 8
B1) Hang Clean: 135 x 10 sets of 2; 165 x 1; 175 x 1
C1) Overhead Barbell Hold: 135 x 10s; 185 x 10s; 205 x 10s; 225 x 2 x 10s; 185 x 10s

Jan 22, 2009  Mid-Day Weigh-In: 166.5 lbs
Indoor Rock Climbing!

Jan 23, 2009 Early Morning Weigh-In: 171.5lbs
A1) Back Squat: 135 x 8; 225 x 4; 275 x 2; 315 x 2; 345 x 2
A2) Front Plank: 3 x 60s
B1) DB Reverse Lunge: Alternating 2 x 60DB 3 x 10 each
B2) DB Swing: 1 x 20DB 3 x 12
B3) SB Hamstring Curl: 3 x 15s each
B4) 1-Leg Squat: 3 x 10 each

Jan 24, 2009
A1) Push-Press: 115 x 4; 135 x 4; 145 x 2; 155 x 2; 165 x 2; 135 x 4
A2) Blackburn Hold (I, Y, T): 1 x 30s each
B1) 1-Arm DB Row: 75lb DB, 4 x 8 each
B2) Standing Cable Chop: 50lbs 4 x 8 each
B3) DB Hang Clean-to-Curl Eccentric: 2 x 35DB 4 x 8
B4) Stability Ball Push-Up: 4 x 10
B5) Bird Dog: 4 x 6 each

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Training to Shed Fat: Week 2 Results

Another week down.  Here’s a copy of my training program.  As always, feel free to send any questions my way at kn@kevinneeld.com.

Jan 12, 2009
A1) Hang Clean: 135 x 5; 175 x 1; 185 x 1; 195 x 1
A2) Med. Handle Low-Pulley Row: 140 x 5; 210 x 3 sets of 2
B1) Deadlift: 225 x 5; 315 x 3; 405 x 1; 455 x 1; 425 x 3 sets of 1; 405 x 1
B2) 1-Leg Glute Bridge Hold: 3 x 15s each
C1) Back Leg Raised Split Squat Iso-Hold: 2 x 40 DB 3 x 30s each
C2) Glute Ham Raise: 3 x 12

Jan 13, 2009
A1) Bench Press from pins just above chest height: 135 x 8; 185 x 5; 225 x 4; 235 x 4; 235 x 4; 225 x 4
A2) Scap Wall Slides (Facing Wall): 4 x 10
B1) Chin-Up: BW x 3; BW+55 x 3; BW+65 x 3 sets of 3; BW+55 x 3
B2) Incline DB Triceps Extension-to-Close Grip Press: 2 x 40 DB x 5 sets of 6
C1) Standing Pallof Iso-Hold from High Pulley w/ Rope: 50 lbs x 3 x 30s each
 C2) Face Pull w/ External Rotation: 100 lbs x 3 x 12 

Jan 15, 2009
A1) Back Squat: 135 x 5; 225 x 4; 275 x 4 sets of 8
A2) Front Plank: 3 x 60s
B1) DB Reverse Lunge: Alternating: 4 x 6 each 2 x 65 DB
B2) DB Swing: 4 x 10 20lb DB
B3) SB Hamstring Curl: 4 x 12
 B4) 1-Leg Squat: 4 x 8 each

Jan 16, 2009
A1) Push-Press: 105 x 4; 125 x 4; 135 x 4 sets of 4
A2) Blackburn Hold (I, Y, T): 1 x 30s each
B1) 1-Arm DB Row: 75lb DB, 1 x 8, 2 x 10
B2) Standing Cable Chop: 50lbs 3 x 10 each
B3) Stability Ball Push-Up: 3 x 12
B4) DB Hang Clean-to-Curl Eccentric: 2 x 35 DB 2 x 10; 2 x 30 DB 1 x 10
B5) Bird Dog: 3 x 8 each

I have to say…after two weeks of decreasing my caloric intake to around half of what I’m used to, the thing I’m looking forward to the most is my “re-feed day” coming up on Monday.  Don’t leave any food out that day, I’ll be eating everything in sight!

What most people don’t realize is that calorie restriction works…but only for a limited time.  If you stay on a very low calorie diet for a long time, your body adjusts and becomes better at storing the limited energy you provide it.  

The take home? If you’re training hard and limiting your calories, try two things:

  1.  Monitor the quality of your calories.  In other words, make sure you’re consuming high quality protein and fats regularly throughout the day and that ALL of your carbohydrates are in the form of fruits and vegetables.  The exception to this could be oatmeal or whole grain bread, if you eat it within an hour of your training.
  2. Keeping the quality of your calories in mind, increase your total caloric intake back to a normal level.  What’s normal?  Your BW (lbs) x 15-20 is a good place to start.  For example, I’m around 170 lbs right now.  170 x 15 = 2550.  170 x 20 = 3400.  So my range would be 2,550-3400.  I realize that’s a pretty big range.  Where you’d want to fall in that range depends on your activity level.  If you’re highly active and train at a high intensity, you can probably get away with the higher end.  If you train at a lower intensity and only a few times a week, stay toward the lower end.

You may put on a couple pounds when you return to a higher caloric intake, but don’t be discouraged.  Your metabolism will soon stabilize, and you’ll start dropping weight again.  

Alright, I’m off to go watch the Eagles game!  Enjoy the rest of your weekend.

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Exposing Myself Online…

I want to wish you all a late Happy Holidays and Happy New Year!

It’s been a couple weeks since I’ve posted anything. Truth is, I was burnt out.  After 12 months of training clients/athletes, coaching hockey, writing articles, doing research, taking graduate classes, consulting, etc., I needed a break.

But I’m back now and as refreshed as ever!  Spending a couple weeks with my family, old friends from high school and college, and girlfriend was exactly what I needed.

Maybe you can relate to this.

I put on a few pounds over the holidays.

Actually, a few is a few less than an understatement by a few.  Exactly.

I actually planned on gaining weight because I wanted to train at a heavier weight for a bit.  After 6 weeks of that, I’m ready to lean out a bit.  Now I’m the first one to make fun of the so-called “experts” that post pictures of themselves with their shirts off and use that as a marketing strategy.  There are plenty of people with great bodies, many of which have no clue what they’re talking about. 

So I hesitated to even do this…but I’m going to expose myself, for the purposes of accountability.  It’s easy to let inconveniences get in the way of a diet, so telling you all my plans to get lean will help hold me accountable.  Posted below are pictures I took on Saturday (1/3/09).  I’ll post updated pictures as time goes on so you can see if my strict diet and intense training is paying off.

Front View

1/6/09-Front 2

Side View

1/6/09-Side 2

Back View

1/6/09-Back 2

For those of you that are posture-savvy, don’t look too far into my hip/shoulder positions here.  There’s a considerable hump in the floor of my apartment…

I’ll also be posting the training program I’m following so you can see exactly what I’ve done in the gym.  

I’m looking forward to the challenge.  It keeps me from losing touch with my athletes and clients.  After all, how could I ask something of you if I’ve never done it myself?

Until next time… 

 

-Kevin Neeld

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