#BJJBRITISHOPENTRAININGCAMP2016

Day 3 to 8 followed the same pattern, after 17 training sessions in a week and a tight control of my food intake. I managed to lose 3.5kg!!

My fitness routine is as shown below, I trained 2-3 hours per day divided in 2-3 sessions per day. One session of moderate intensity (BJJ) and the others are HIIT (high intensity interval training).

Fitness:

Friday: BJJ medium Intensity and Spin High Intensity.

Saturday: Rest as, I was knackered, stiff and achy.

Sunday: 1h Resistance training, light Intensity and 1h Spin high Intensity.

Monday: BJJ medium Intensity, 30' Conditioning High intensity and 1h Spin High Intensity.

Tuesday: BJJ medium Intensity and 45' Spin High Intensity.

Wednesday: BJJ medium Intensity, 30' Conditioning High intensity and 45' Spin High Intensity.

Nutrition: 

I made sure to stick to my calorie intake, between 2500-3000. My usual calorie intake is around 3500 calories with the same level of activity.

My protein intake is high, The fats an carbs are medium/low.

My water intake is between 2-3 litres. 

Finally, I listened to my body, ate when hungry and didn't stop myself from having the things I like, just stick to the quantities and calories. 

The bottom pictures was taken first thing in the morning before training last week Thursday 28th of April. I weighed 90.2kg at the time.

The tp picture are from this morning Wednesday the 4th of May. I now weigh 86.7kg, I lost 3.5kg in a week. 

The differences if you pay attention are my waist is smaller, my face slimmer and my abs start to show more. 

#cuttingweight day 9

Rise and Shine (limp) 4.15am Tuesday 5th of January 2016

Planned workouts: 5-6.30am BJJ drills and sparring

5.15-6pm Kettlebell and 6-6.45pm spin class

Effective workouts: 5.15-6pm Cardio Kettlebell and 6-6.45pm spin class.

The BJJ session was a light session with mostly drills from spider and armbars from side control. The reason why the session was light is that I was stiff and tired. Monday really did me, I have almost no energy.

The cardio Kettlebell class was divided in 5 5' workout with basic Kettlebell techniques followed by intense body work exercises. More than 20 people in the spin class, so all the ingredients to push harder.

Nutrition:

Breakfast: after eating so much yesterday evening, I had no appetite at all, so I had a handful of almonds and was sipping a coffe during BJJ (didn't finish it) and did not even touch the IBCAA, as the session was really light.

2nd Breakfast: around 8am Whey protein shake mixed with oats (not esoecially tasty, but not disgusting)

3rd Breakfast: around 11am 4 buttered toast and a white coffee

Lunch: 4 eggs scrambled eggs, some broccoli and cauliflower and some mustard

Snack: tuna, lettuce, cherry tomatoes, flax and pumpkin seeds, olive oil

Dinner: Quinoa with chickpeas, carrots. Onion, spinach and cod fish, cottage cheese and honey, a square of black chocolate.

Drinks: 1 black, 1 white coffees, 1 green tea and 1.5-2 liters of water

Comments:

I felt slow the whole morning and not especially hungry, the food I had was spread out and look little snacks. Later on during the day I made sure that the food I eat was protein dense, as my protein intake was quite low. Drinking has been hard, I drink a lot when I train hard, today the hard sessions were late afternoon so I struggled to drink enough water.

Both training sessions were good, I did not feel the stiffness of the morning and my energy level was high. 

Day 9 conclusions:

From a physique perspective, I weighed myself right after dinner and was at 85.9kg, if the weight loss keeps on at that pace, I will have to increase my calorie intake, not to end up far too light.

At a conditioning level I did feel the difference between last week and the beginning of this one, my fitness as such is challenges as well as my capacity to recover during workouts.

At a BJJ level, thanks to Luke my training partner as well as the guys at Icon BJJ Norwich, I am learning and improving my game everyday. 

Tomorrow will be tough but I look forward to it as I need to push myself to my limits and beyond. 

Size does not matter...You just need to believe and make it happen

#Cutting weight day 5

Rise and shine almost 8am, Friday 1st January  2016

Today is Rest day, Family day a good day. 

I got up and jump on the scale and was delighted, as it marked 86.2kg. You remembered I started at 89.9kg on Monday. Imagine my amazement and joy. 

I retuned in bed and in no time the whole family, my wife and two sons were reunited in our bed. It does not happen enough so these are magical moments

NO workouts planned today. Morning park activities with the boys, afternoon, games and cartoons on TV and evening movie with my wife.

Nutrition: 

Breakfast: scrambled eggs, smocked salmon, 2 buttered toast, handful of almonds and 2 white coffees. 

lunch: porridge, with milk, flax seeds and handful of almonds. 

Snack: a banana and 1/2 and a tea. 

Dinner: chicken, chickpeas and roasted vegetables

Recommendations: don't over do it in order to stay on track. As I see that I am ahead of schedule I try not to burn myself out. I funnily crave porridge, bread and fruits, CARBS...so I have some but balance it out by making sure that my calorie intake is low. Hence my little lunch compared to my massive breakfast. 

Conclusions: 

A good day, away from training, some quality time with my family. I am ready fir what is coming my way...8 days of double and few triples sessions.

HAPPY NEW YEAR

My family, my strength, my inspiration, my motivation...SKY IS NOT A LIMIT, together we are Stronger