Nick's Fat loss with kettlebells log

[nick77]

I thought I'd bite the bullet and outline how simple and short it is to lose fat with kettlebells.

I have a previous back ground in bodybuilding and power lifting ,but I let myself go over the last couple of years and enjoyed what those bound for mediocrity would define as the the good life.

Actually studying everything I could over the last couple of year on kettle/strength and functionality. I didn't want to be one of those guys you see in the gym that was big and walked around with basketballs under there arms. The kind of guy that is always on a bulking cycle and could never take their shirt off because they're really a tubby bitch.

So at the moment my main goal is to just get some of the weight off and then concentrated on lean muscle development and strength. I'm lucky I'm one of the few who put on muscle and build strength relatively easily,so enough flapping the gums here's the breakdown:



I started dieting on the 26/12/08

My starting stats:

26-Dec-07

Weight 101.9 kg
Height 178 cm
BF 28 % approx

Hips 110.6
Waist 108.7
Shoulders 136
Chest 119
Neck 41.5
Bicep (L) 35.5
Bicep (R) 34.5
Bum 112
Thigh (L) 67
Thigh (R) 64
Calf (L) 41.4
Calf (R) 39.6

[nick77]

My eating plan is as follows nothing too complex, there's just to macro nutirients I watch for simplicity Protein and Carbs as I don't believe you have to get to technical unless you want to go down to around 4-5% bf. But for me this will suffice for now. Everyone has a opinion, however the best diet is the one you define your self long term. The reason most fail is they don't adequately monitor and review things and make changes based on how they feel. So I'm eating around

170g protein
100g Carbs

As many fibrous veges as I can fit
6-12g fish oil
Multi vitamin, soluble fibre and chromium

Most don't function well on low carb diets but from a metabolic typing perspective I am a protein type and function better on protein than carbs.

[imported_Rick]

Good luck with the program Nick. Keep us posted.

[nick77]

Training

Ok my goal here was twofold

1. Prove the afterburn theory where short intense bursts of exercise burn more calories over a 24 hr period that steady state exercise.

2. Save the embarrassment of walking on a treadmill for an hr in pink hot pants and a purple thong. :D

So with that in mind I have been doing just three full body workouts with kettlebells so in no particular order:

Swings, Shoulder press, Squat, Renegade row, Floor chest press, One legged deadlift, clean, windmills , figure 8's etc

Following a 5,4,3,2,1 ladder for each once through with a 24kg or two if I haven't got the time.


:D

[nick77]

Based on the above I check my stats each fortnight and my 2 week stats on the 8th of Jan 08 are :

Date 08-Jan-08
Measurements Kg/cm

Weight 96.9
Hips 103.8
Waist 101.2
Shoulders 128.2
Chest 109.4
Neck 41.5
Bicep (L) 34.1
Bicep (R) 34
Bum 112
Thigh (L) 66.3
Thigh (R) 63.2
Calf (L) 40.4
Calf (R) 39

My next set of measurements are due on the 22ndbut currently I sitting on 95.4 kg so 6.5 kg in under 19 days.

6.8cm off my Hips and 7.5cm off my waist.

I'm going to add another ladder this week, so 2 x 5,4,3,2,1 full body workout with the 24's. I think I', have to get some 32's, I really like the feeling of your lungs ripping out of your chest after a few cleans and swings with a heavy kettlebells and I believe workouts like that really increase the metabolic demand and further increase calorie consumption.

So far I'm enjoying the plan, I have to fight the urge to dust off the tights and go for some long slow cardio, but everything is working well.



cheers


:D

[nick77]

Ok just some quick measurements today as I'm flat out :

Weight : 94.1 Kg
Hips 102 cm
Waist 101.2

So in 25 days I've knocked off 7.8 kg

8.6 cm of my hips and 7.5 cm off my waist.

I was going to add a another round of ladders but the fat is still coming off at a good rate, so I'll stay at 3x full body circuits using a 5,4,3,2,1 ladder. However I do a 10x10 snatch throughout the day just for fun and to keep my metabolism cooking, besides I hate seeing 'the girls' just sitting there.

Probably about 25 mins work

When I had a crack at a bodybuilding comp 10 yr ago I lost about 10 kg over 10 weeks, and that included 15 hrs of cardio a week on top of weights, so I'm extremely pleased so far. No sure how much muscle is lost in that but I still feel strong.

I'll probably do another 2 weeks of kettlebells and then change to training movement progressions - deadlifts, clean and pressed, chins for some variety.

At this rate I'll keep going till I get down to around 80 kg which is around 7 weeks away. before leveling out the diet and switching to a strength/ hypertrophy cycle of 4-6 weeks.


So far so good

cheers

[Will S]

Maybe i missed it - how tall are you? And whats your goal weight (if any)?

[nick77]

Sorry , I'm 178 cm . I don't have a goal weight as such. As I'll start into more hypertrophy training in a couple of weeks.

I had a play round with my calipers the other day; based on 3 skin folds , I think I'm around 19 % so based on my weight today 93.6 kg I have around 17.9 kg of fat and a lean body mass of 75.7 kg. I think I was up around 28% body fat when I started 4 weeks ago.

So based on the above I'll stop at around 82 Kg and possibly 8% body fat.

cheers

Nick :D

[Will S]

So based on the above I'll stop at around 82 Kg and possibly 8% body fat.


pfft.

Lightweight.

:P

i kid, i kid. :D

[Paul in Hobart]

Will it's HIGH time you posted a log :wink: