Exercising without a gym

[Chickenbackside]

Looks gd ! I still stick to my usual pork belly marinated cooked by toaster .....bought see bass fish just , tml gg to ask mum to teach me how to cook it.

Ahleon is right.

 

The fatty acid profiles of red meat are much better than white meat. Essentially, you can cut half of your fish oil supplementation if you eat red meat most of the time due to the more balanced O3:O6 ratio.

 

But fish is good. Try to eat more fatty fish like salmon...

Edited October 1, 2010 by Chickenbackside

[Hamburger]

Damn... That looks fantastic bro!

but also look tedious to prepare..................

[Marvelicious]

Would eating roast duck be fine? Other than roast chicken and fish...

 

CBS, that's some hardcore workout you have going. And I thought me working out like 3-4 times a week is pretty tough haha. I've just got my ass handed to me ahaha. How long have you been on this workout routine?

 

No offence bro, but I find it hard to believe that anyone can keep up a routine of 200 pullups and 200 pushups 6 times a week, plus a jog. Firstly, it's time. And secondly, don't you get tired of doing it so regularly? Thirdly, you must have a pretty long rest time between sets in order to continuously do 20 pullups and pushups for every set.

 

I can do 50 standard pushups in one set, and after that I need a good rest in order to carry on more. And I am no small guy, i have got 17inch biceps (not fats). You must be damn fit!

[Chickenbackside]

Regarding the duck, once in a while is fine to me. I know there's malt sugar and all that in the marination, but most of meals are home cooked, and I'm not really trying to lose weight, so I'm ok with it.

 

Regarding my exercise routine. Firstly, I work at home and my time is extremely flexible. I can spend the whole day lying on the beach and start work at night if I wanted to. So, yes, I am in a rather unique position when it comes to time. I'm very blessed that way.

 

If you go through the thread, you can find out what I do for a living and how my home office looks like even. I have posted pics before.

 

Secondly. I did not say 200 pullups. I said 100 pullups. HUGE difference.

 

I work out 6 days a week. Sometimes 7 days a week if I feel like it. Easiest workouts comprise of 100 pullups and 200 pushups split into 10 leisurely sets followed by an easy 5k run or walk. Hardest workouts are 8 puke-inducing circuits of pullups (with a backpack of kitchen floor tiles) + dips (with a backpack of kitchen floor tiles) + inverted rows + pushups (with a backpack of kitchen floor tiles) + burpees + mountain climbers followed by a 10k run.

 

I think that's why I need to eat so much...

 

 

10 x 10 pullups > 20 pushups (total of 100 pullups and 200 pushups) takes me around 20-25 mins to complete. Each circuit takes around 50-55 secs to complete and rest time between each circuit is 1 minute. Yes, I time it. My 5k takes around 30 -40 minutes depending on my mood.

 

I have been on this routine for around 4 months or so now.

 

2 years ago, I started the 100 pushup challenge: http://hundredpushups.com

 

I didn't take 6 weeks to achieve the goal. It took me a whole bloody year to be able to do 100 consecutive standard pushups. But once I achieved it, I stopped doing it and concentrated on dips and other pushups variations instead of volume. So now, although I have not done 100 pushups consecutively for a long time already, I'm pretty confident I can still knock out 80 at a time.

 

The thing is, I have always only used bodyweight exercises, so my body is used to it. Bring me into a gym and I probably won't be able to lift as much as people around my size can. But the reverse is probably true. A gym rat who only does lat pulldowns will probably not be able to do as many pullups as me.

 

Damn fit? Well, I want to be, and I am working towards it. I can say I'm fitter than most. But won't go as far as to proclaim I'm "damn fit".

 

17" biceps! YOU are the one who's fit!

Edited October 1, 2010 by Chickenbackside

[Chickenbackside]

Dr Michael Eades writes:

 

http://www.proteinpower.com/drmike/fast-fo...orance-abounds/

 

 

Nutritional ignorance abounds

 

 

 

I so often come across such breathtaking nutritional ignorance foisted off as legitimate information that I

[Xtrocious]

Dr Michael Eades writes:

 

http://www.proteinpower.com/drmike/fast-fo...orance-abounds/

 

 

Nutritional ignorance abounds

 

 

 

 

I so often come across such breathtaking nutritional ignorance foisted off as legitimate information that I

[Ahleon]

Bro cbs u referring to these 2 from carrefour? i bought both today to try them out.

 

The blue one is Whole Milk, the green one is full fat milk(98% fat) + skim milk + Bifidobacterium(residing at colon ). They dun come cheap....4 tiny little tubs cost 7+ n 10+ respectively.

 

For those greek yoghurt lovers carrefour also have it @ 4 tiny little tubs for 11+...good thing is it's 78% milk fat.

 

 

 

For yoghurt lovers, I came across the only yoghurt in Singapore that's made with WHOLE, full fat milk today.

 

It's at Carrefour. Under their own brand, they have 2 types. One made from whole milk and one made from skim milk.

 

The green colored tub is the one that's made from whole milk.

 

While you're there, grab some of their house brand canned sardines in extra virgin olive oil (green colour). They're cheap (2 for $4+) and the quality is significantly higher than the Ayam Brand ones found at Cold Storage. The ang moh fish is bigger and fresher and the olive oil they use definitely tastes better. Ayam Brand ones are smaller and very dry in comparison.

Edited October 2, 2010 by Ahleon

[Skunk]

Another thing that rattles me is how they like to have 2 poster boys/girls in the Sunday Times sports section and inevitably they would mention how they need to get a good balance of carbs and proteins but minus the fat....sheesh

 

u notice that they're always young n athletic?

 

I challenge them to find someone old and sedentary LOL

 

it's possible to be slim n relatively healthy, while old and sedentary, on our diet, but impossible on theirs!

[Xtrocious]

u notice that they're always young n athletic?

 

I challenge them to find someone old and sedentary LOL

 

it's possible to be slim n relatively healthy, while old and sedentary, on our diet, but impossible on theirs!

 

That's just the way it is - who wants to look at ah peks like us? bawahah

 

Just a whole load of misconceptions after misconceptions about exercising and more exercising after loading up on carbs...

 

 

[LookingBusy]

Went to Greenhouse for the buffet last night. Sup mainly the lobsters X 4, duck curry X 4 bowls, prawns and roast beef. Boy the cheesecake was so damn good that i had 3 slices of it lol. Gonna fast till dinner time and eat clean for a few days now.

 

Wanted to go suntec carrefour after the buffet to check out the yoghurt but think it would probably be close already, so bought the FAGE one from marketplace, gonna try it in the next few days. By the way, i think there won't be any Carrefours in singapore already in the near future, isn't it?

Edited October 2, 2010 by LookingBusy

[Chickenbackside]

Bro cbs u referring to these 2 from carrefour? i bought both today to try them out.

 

The blue one is Whole Milk, the green one is full fat milk(98% fat) + skim milk + Bifidobacterium(residing at colon ). They dun come cheap....4 tiny little tubs cost 7+ n 10+ respectively.

 

For those greek yoghurt lovers carrefour also have it @ 4 tiny little tubs for 11+...good thing is it's 78% milk fat.

I bought the gigantic green tub. Yummy.

[Ahleon]

Gigantic green tub? hmm..i dun see the gigantic green tub except the fresh cheese...

 

I bought the gigantic green tub. Yummy.

 

[Chickenbackside]

u notice that they're always young n athletic?

 

I challenge them to find someone old and sedentary LOL

 

it's possible to be slim n relatively healthy, while old and sedentary, on our diet, but impossible on theirs!

Exactly!

 

So stupid and irrelevant. They should track the poster boys and girls until they're 50 and see what happens when they continue eating their healthy diets and running their marathons...

[Chickenbackside]

Gigantic green tub? hmm..i dun see the gigantic green tub except the fresh cheese...

I bought it at Carrefour Plaza Singapura.

[Triproton]

That's just the way it is - who wants to look at ah peks like us? bawahah

 

Just a whole load of misconceptions after misconceptions about exercising and more exercising after loading up on carbs...

 

 

I did an experiment. I took part in the Singapore Army Half Marathon a couple of weeks ago. I did a couple of changes to my training routine:

 

1. I ran about 42km a week; roughly 7km a day for 6 days and one day cycling (approx 50km). I dispensed with the long run which is usually recommended by most trainers. For 1/2 marathon' a long run of 18km is usually recommended. So, my training runs were short runs on an almost daily basis with no long runs;

 

2. I went on a low carb diet. I have to emphasise that I am not on a zero or very-very low carb diet; but a low carb diet. I still have a piece of wholegrain bread for breakfast and a very modest amount of basmati rice for dinner. For the amount of aerobic exercise I do, I could easily burn them off.

 

3. I didn't carbo-load before the race, as usually recommended.

 

The result? I managed to run the 21km in 1hr 53m. My best time ever for a 1/2 marathon! Best of all, I managed a negative split; meaning I finished the second half of the marathon faster than the first half: It is a runner's dream to achieve a negative split. Funny thing is I didn't feel at all tired after 7km, which was my longest training distance. So, I think I have proven, at least for me, that you don't have to do a long run for 1/2 marathons.

 

The low carb diet didn't have any adverse impact on my performance as I think my body has adjusted by burning more fat. Given that an average person has 250,000 cal of fat, but only 2,000 cals of carbs in the body, using fat as an energy source makes perfect sense, at least for endurance sports. I must admit that I had 2 or 3 cups of 100 plus along the way, mainly to provide replacement for the loss salt and the additional quick boost of energy. So, overall, I think I have proven that you can do an endurance race such as a half marathon on a low carb diet.

 

I am not sure whether this will work for a full marathon. I am will be interested if anyone has done a FM on a low carb diet. I have no plans to run a FM this year; perhaps next year in a cooler climate and maybe I can put my theory to the acid test.

 

P/S, our running team came second in a 5k race today. Got $250 vouchers from Reebok for the effort. Very pleased with my effort given that it was a trail race along MacRitchie, although I nearly twisted my ankle thrice.

 

So, as far as I can tell, a low carb diet hasn't had an adverse impact on my running..

Edited October 2, 2010 by Triproton

[Skunk]

amazing! Those carb-addicts should really take a look at this!!!

[Chickenbackside]

Congrats bro!

 

It does make biochemical sense that you ran your 2nd half faster. Fat is a slow burning, long lasting fuel, unlike carbs. I never run longer distances than 10k, but what I notice is, at the halfway point, it's as if I just finished warming up and ready for the real run. I run the 2nd half feeling more calm and stable and at a slightly faster pace than the first.

 

Of course, it doesn't apply marathoners or even half marathoners as the distance is a lot shorter.

 

I recall reading a lot of low carb paleo marathoners talking about their prep over at Mark's Daily Apple. Their carb load as I recall seem to be things like walnuts...

 

Anyway, thanks for sharing!

[Hjteo]

Hi Triprotron,

 

Thanks for sharing abt the HM with the low carb. Pity that you are no going for the FM this year. My daily meals are similar to yours. I will be going for the FM this year and since this will be the first time on low carb, will take it easy with listening to the body. Plus I am running with my first FM with VFF which I currently cover 10km on them comfortably.

 

CBS,

was reading Mark's Daily Apple abt marathorners and apart from walnuts, those on paleo also have a bit of sweet potatoe (a day I think) a week before the event too.