Kiera
Forum Replies Created
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Quite often with people such as you, who continue to reach a certain wall/threshold at a particular calorie level, eating at that amount is simply unsustainable. Therefore quite often one method of keeping appetite alive so to speak is to have 3-4day per-planned periods of low calories, either by drastically lowering carbs or fats or combination of the both. Potentially like 8-10 days of high calories then drop back down for 3-4 days to restimulate appetite. Instead of trying to plough through 5000cals for weeks. The length of each stage can vary to find your sweet spot.
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Another brutal session for me today. I attached the first part above and second part was 5 x 1000m row with 60 second rest time between sets.
The first part was meant to be for time but considering I haven’t used the assault bike before nor done the other 2 exercises I wanted to just get through it in one go 😂. I was really happy with the overall workout, still a long long way to go evidently but my fitness has already improved massively in the space of a week.
Tomorrow I have another leg day and I’m filming with magic eye for the site so will give you an insight into my ‘In between training’ right now ☺️
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Thank you so much. Honestly, i know very little about the sport too! It first interested me when i watched the documentary on Netflix called ‘The fittest on earth’ and from then i just thought it was a super cool sport. It also covers all bases and is one of the best indicators of all round fitness so that really attracts me to the sport too. I am a complete rookie right now but i love it and will be exciting to see where it goes.
Super interesting to watch your new journey Kiera. I have no clue about Crossfit, but you seem to be one of those few that will do very good at anything you put your mind into. 😁
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100% i couldn’t agree more. We have strong elements to bring to this sport, once we have learnt the techniques the strength will carry us a long way but the cardio and endurance is a whole other ball game 😂 I reckon a session at the Mecca would be immense! We can die together haha 😂🎉
Yessss Kiera I love this! I’ve done a bit of this style of training myself whilst I to have been in my little ‘in between’ period and Ngl I fucking love it! It’s hard af and provides a new challenge … and pain 😅 … I think because we strong and functionally able we transition well into the sport, it’s the endurance that will fry us initially. We should 100% get a session in at the Mecca 🔥👌
Always turning negatives into positives and more importantly progressing in some form 🙏
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None, multivitamins I do not recommend, synthetic vitamins are not assimilated like food sourced ones and wildly throw the balance off of other multi vitamins.
Much better to take a greens powder like veggie-might and input diet into cronometer. Far far more effective.
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Today’s session was BRUTAL!
Quad day with some cardio planned in.
Started the morning of with a 3 mile run which i’m not going to lie and say was enjoyable it was horrible. I haven’t really ran for distance since 2020 lock down and even then it took me months to get a 6 minute mile. I stopped after 2 miles and sat on the floor for about 5 minutes before running the final mile back.
quads consisted of my two main exercises leg press and squat machine as well as leg extension, split squat, adductor and calves. Went up to 10 plates on leg press and got it for 10 reps, wanted 12 but i am asking for a lot as i only just got 9 plates a side for 15 last session so overall i was happy with that. As squat machine comes after frying myself of leg press i don’t ever do what i could do fresh but i put on another 2.5kg a side and did 3 x 10 for my working sets.
Finished off with some rowing. 2 x 500m and 1 x 1000m the first two were for time and the 1000m i tried to pace myself a little and did it in 1min 29 seconds. which isn’t good but also isnt bad either.
Tomorrow is another cross fit focused day.
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I only recommend using injectable on prep, I think you’d have to use around 5-8g or oral to compensate for poor bioavailability. I only recommend using injectable during prep/fat loss phases. But if it really
Causes pain and discomfort the positives do not outweigh that drawback. -
Oh my god, I got my ass kicked today 😂 it’s one thing to look fit but to be physically fit is a whole different ball game.
Today was the first day of my cross fit style training and I had it handed to me. Ok, powerlifting isn’t the most cardio intense sport and neither is bodybuilding really but given I’d taken to stairmaster daily and would argue I am fairly fit. I was shock with how hard I found every exercise today.
You will have to bare with me while I learn the technical terms and names for things but todays session was as follows:
5,4,3,2,1 over head squats working up in 10% RPE from 50% RPE – absolutely destroyed me. I had to start with 30kg.
15,10,5,10,15 cleans at 55kg super set with handstand push ups which ended up being 4 x 6.
4 x 400m sprints super set with dips 4 x 10 for time (16 mins)
1000m row for time (4 mins)
And that was todays first ever cross fit session. I didn’t do well but I didn’t do badly and I’m really looking forward to logging and seeing how much improvement I make over the coming months.
Tomorrow is a big leg day 👌🏽
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Smith bench is easy as you’ve got the stoppers. Anything else like an RDL is a mixture of knowing your body and being in tune with your warm ups, knowing when to push and when to back off. The benefit of a pulling movement is that unlike an exercise where the weight is above you, you can simply drop that weight at any time to safely exit it. Just ensure form is maintained through the whole movement.
Overall As you get strong, you can’t fully mitigate risk, injuries will happen, be consistent and make sensible jumps in weight.
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Just ensure the vials and the amps are the same mg/ml as each other else you’ll be making a new average you’ll have to calculate when you mix them.
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Rest day for me today, traveled up to Leads for a friends birthday and staying in my favourite UK hotel. Tomorrow morning we are going to see some of max’s family in Manchester before heading back to down south and hitting a late session at Cojos 🙂 Having a nice off plan meal this evening and going for a juicy burger and some cheesy chips with mozzarella sticks.
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Upper arm is the standard measurement area dictated by the heart foundation, so best to do it there if you can. Just be mindful of getting one that fits your arm well, mainly making sure it’s not too tight.
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Upper day for me today and decided to shake up the session a throw in a circuit at the end.
Smith machine incline chest press was my main pushing movement today followed by lateral raises, rear delt machine and tricep push down, weighted dips and between all that 45 second bursts on the assault runner pro.
It was a great push session and a lot of fun to throw in some HIT training too 🙂
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Rule number 1 of dieting is do one you can adhere to it or else it’s useless. Try carb cycling see how that fairs and if it helps maintain adherence. The main thing is that calories are equated throughout the week, how you distribute them is up to you.
You are on quite low calories at the moment and that is likely to drop as you continue to lose weight. Likely you’ll have to find a form of dieting that will make the most difference to adherence as hunger will become an issue.
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Booked our first Trip of 2022 today, some of our friends are going to Amsterdam early Augest for a few days and we thought it would be a great idea to go too. Living in Dubai doesn’t really make you feel like you need a holiday but i have always wanted to travel and it is my favourite thing to do so we have booked 4 days in Amsterdam to kick it all off.
Trained a little later today and hit a hamstrings and Glutes session, happy to know my recovery is improving rapidly as i trained quads yesterday and don’t have any DOMs today despite destroying some new rep ranges and weight selection.
10 sets of glute drive today at a fairly light weight that i could really connect and contract my muscles well at. It took a lot longer than i wanted it to but we got there and my glutes are now BURNING 😂.
Tomorrow is an upper day and we are also busy in the morning/evening seeing family too!
