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Hi all!
Now then, its been a very interesting couple of months, ive gained some weight in muscle and water (due to creatine supplement) plus a litte fat from my muscle gaining cycle. Not a lot of fat though thanks to Thermobol, not had to move my belt and i dont visibly notice it either!
I cut cardio down a fair bit and upped my heavy weight sessions, I have noticed my shoulders increasing in size and infact i think i have lost some fat from around that area too... BONUS!
My calorie intake went up to around 3500 calories a day on training days and iaround 3000 on rest days, taking in lots of protein along the way.
Photos coming soon....
I have decided to diet again rather sooner than planned although its not a problem. I have 3 Tubs of promax diet, 90 thermobol caps and 90 cla-1000 caps to help me along the way. If you have been following me from the start you will know how highly i think of all of these products. My aim it to drop a stone in body fat while trying to retain as much muscle as possible . Matt Buck from Maximuscle has helped more than he knows with little bits of advice here and there and i have devised a new routine. Thanks Matt.
Im currently weighing in at 14.1 stone (90Kg) and aim to drop to at least 13.5 stone (85.7)
ill keep you posted along the way more while im on a fat loss program as i seem to burn fat far faster than gaining muscle therefore giving me more to talk about.
Photo 3 weeks old, new one coming real soon SCROLL DOWN FOR MORE PHOTOS FROM BEFORE AND AFTER!
Check back tomorrow for new pictures!
22nd June 2011
HELLO!
So its been 10 days now! P90X combined with my gym is working great! But due to my busy lifestyle at the moment p90x and a gym session everyday is proving......ermmm HARD! So what i have been doing is this....
On my days at work i do one day on and then one day off (gym)
P90X gets done on the days i take off of the gym at the weekends and wherever i can fit it.
about 3 sessions a week at the moment. I tend to the the stretching and kenpo X routines if its between training days to avoid overdoing it!
So far i have done pretty well. added about 3 quarters of an inch to my arms and gained a fair bit around my upperbody. nothing huge but definatly an improvement! Fat seems to be falling off at a good pace too which is fantastic as i have upped my calorie intake to help fuel my heavy weight sessions. I am still keeping my weight sessions to 1 hour and ending them on a 3-4km run on top for my 4/5 mile round trip to work and back.
Have had some comments at work which is positive and always keeps you in a good frame of mind! Feeling hammered tonight! euughh pushed so hard i though i was gonna be sick.... but that subsided! phew! was shaking like a shi**** dog when id done! I beat all of my personal bests! Cant ask for anything more than that!
Just like to thank Matt Buck on Maximuscle FB for the info he puts up! Although i feel i know a fair bit this guy has offered so many helpful tips to everyone and clearly knows his stuff! and i have learned so top tips! Also Scott Baptie. not seen him on the FB before but the last month he has been fantastic! and is stupidly helpful :-D Thanks fellas!
Thanks for keeping track with me and ill post again in the next weeks or so! Keep traiing hard and rest well :-D All the best!
Ken
12th June 2011
Well here we are! feeling pretty good at the moment and this muscle building lark is going well already beating all my personal bests so no moaning from me.
So what could i possibly do next to up to the next level....... P90X workout sounds great! So i have decided to run with that idea and i now own the DVDs and plans to help me along the way. It claims to work wonders! (the way they bang on about it makes me a bit....errrrm suspicious to say the least) I figured theres only one way to find out!
Im gonna do it!!!!!!!!!!!!!!!!!!!
Its a 90 day course all in all although im using it in a slightly different way! Im going to use it to do split workouts mostly. Morning = P90X then onto the Gym later in the day. I will of course update. You might notice that i update more and more as i progress. Looks very good and i cant wait to get started! Tomorrow morning is my first session! so ill report right after to give you my first impressions. Should be really good!
Anyways! I should go now! i could bang on about this all day long!
Haha!
Ken Bevis
1st June
Just a few pictures of what i have done so far.
FROM THIS
To This
Hello! Well ive been working on the dragon lifts! and love em! doing really well as far as strength goes. I went at it hard yesterday and gave it my all! a bit of DOMS has set in so im really feeling it, I dont mind it though! I kind of treat the aches as a warning from my body NOT to train the muscles for a few days!
The lift if great although if im in more of a rush i tend to swap the standard lift into a squat version. starting with the weights on the floor, squat down grab them and bring yourself back up and curl them both up and into a shoulder press..... Ok so i know it is not one arm at a time (as the challenge is) although its a good twist on an already great lift which includes your legs too.
Play with the lift! mix it up! make it yours and train hard! you will get your results if you give it your all! I am getting closer! 4" off of my waist since the 100mile bike ride and still shrinking it! while im gaining muscle and strength! I love it!
Sorry its been a while since the last update! BUSY TIMES! i have a week off of work at the begining of june! will be doing a new workout! love it! Keep your focus and train well!
GOOD LUCK TO ALL OF THE GUYS TKAING PART IN THE DRAGON CHALLENGE!
Ken.
10th May 2011
Well well! im doing well! This week seems to be going well, (lots of wells! ahh well!) headaches are no longer bothing me, had a small one yesterday but nothing like it has been! so feeling pretty good about that! Also i have been using the "Dragon Challenge" lifts to help me with my upperbody strength.
What is the "Dragon Challenge?"
See the link at the end of todays update.
The lift is using 16kg weights and completing 100 reps in the fastest time.
Although you do not need to use 16kg if you just want to gain strength with the lift.
Start low. I started with 10kg weights and just did as many as i possibly could until i was out of juice! then repeat that a couple of days later. after you get used to it add more weight! and so on.... until you get to 16Kg you could even go abouve that if you want (but do not rush it! stick your ego on hold and take it easy! no use jumping into it and damaging yourself!) I personally cant train with 16kg because i only have 15kg dumbells! But thats fine! i am not taking part in the challenge this year although i think i will next year!
Set your targets, set yourself a time limit and a rep limit and try and beat your own times. You do not need to take part in the dragon challenge to challenge yourself! I like adding the weight and seeing how many i can do! No time limit no rep limit. Just seeing what i can do.
remember! start low and add, i went from 10kg to 12kg upto 14 then 15kg.
i hit my targets and used good solid form, although i can do 15kg ok i tend to use the lighter weights to get more reps done!
please please be careful when training! i see some at the gym who fling their arms around like a budgie on fire! and so many end up injured. Don't rush into it and stay focused throughout!
Well it has been a long day! Gym session was very intense and i think im ready for bed!
Ill update more in a couple of days! Let me know how you get on with your strength building (if you choose to do it)
Here is the link as promised http://www.maximuscle.com/draganchallenge
Its a great lift with great benefits. Challenge yourself this year and challenge everyone else next year!
All the best to you all!
See you soon!
Ken Bevis
2nd May 2011
Here we are at the beginnig of may, im feeling a whole lot better now, im getting there!
still getting the headaches from the shoulders but they are becoming less and less now!
New running shoes are fantastic! Can run double the distance in them! who knew? hehe
Im using the new style thermobol capsule at the moment and i must say... WOW talk about a boost. really impressed with them! I haven't uploaded a photo lateley mainly due to my results being slow with me being injured a tad. but i have a new one, 6 or 7 lbs lighter than before!
nearly at the 13 stone mark now which is great!
Just toning up and losing the last half of a stone before doing some muscle building again!
As you would expect i will keep you all informed! bring on the summer!
27th April 2011
Hi! Well what an eventful week it has been! In a weird sort of way! shoulders have been bad again but im pushing on, Just got my new running shoes and my maximuscle order, which is 2 tubs of Promax diet and 90 thermobol capsules. Over the next month its going to be really hard work with my shoulders not being at full strength but im in a good frame of mind about it all and will focus on my diet and cardio work reguardless. Weights wise i should be fine as long as i am careful and watch my form. Any pain or signs of discomfort ill just stop! Remeber guys you are meant to ache the next days not mid lift :-)
Im really thankful for all of your messages! Thanks for looking! I have a lot of work to do but ill get there! My next update will be SUN/MON so keep an eye out for that! ill let you know how my new running shoes benefit me and will bring you updates on the progress with the MM products!
Thanks a lot for viewing! Ill see you all soon!
Ken.
17 April 2011 (after part 2 of my bike challenge)
THE JOBS A GOOD'N!
POW!!! All done!
Today i clocked up 87km bringing my total to ......167.2km which roughly translates into 104 miles!
Plus the 2.5 miles i ran after each day to cool down. Going by the calculation on the machine used and websites such as the Health status one i average at burning about 9000 calories + anything i burned during warmups and cooldowns and stretching seeions. Im not sure how accurate these things are although my aim was to complete 100+ miles and that is what i have done. Calories burned is kind of irrelevent for me although interesting.
I had a flapjack about halfway through and took my maximuscle shake about 20km from the end of my session on both days. I kept myself well hydrated with plenty of water and used 1 bottle of isotonic drink. I maybe should of added a few more carbs to my intake before taking off on such a long journey although i made it.
The hardest part was definatly concentration! If y ou read yesterdays update you will remember that i was moaning about the TV in the gym playing some rubbish (well to me it was rubbish)
Well today saw that i would be more than challenged because....Yep! Repeat of yesterday on TV!!!!!!!!!!!!!!!!!!!!!!!!! Noone could turn it over because the digibox was locked away!
I was indeed going insane at this point! But the F1 saved me at 3pm today and kept my mind on track! There were a couple of older fellas wishing me luck today which was nice, One of which has taken my web addy down so he can read these updates so HI IF YOUR READING!
Its amazing how having that person to chat to for 15 -20 mins passes time and makes you forget just how far you are going! it was a good escape for 20 mins, i thought of it as a break.
So here is a list of essentials i suggest you take if you take up any kind of long distance training in the gym.
1. Music
2. A friend to do it with (you will chat crap but time will fly while you do it)
3. A book
3. A few bottles of water
4. Some food to fuel you in long distance
5. A good frame of mind (essential but sometimes hard when you wake up thinking...im halfway! Damn!
But non the less i enjoyed doing it! i did it for me and im proud of myself for it. Once again i had no training sessions to prepare for it which made this even harder. I would love to of done it outside! the change of scenery would of kept me going.
On that note im going to go and chill out. Ill post the pics i have at somepoint although they are not really that great due to the dodgy machines cutting out but hey i recorded my distances every half hour and have them in writing still i also kept you all informed via Facebook.
Thanks for coming to view my updates! Its appreciated! Already thinking of my next challenge Muhaha. 200 miles? Haha i dunno i loved doing it! Anyone in the Lincoln area that wants to do another 100miles with me then get in touch id love to do it again. if 100miles is not for you and you fancy a shorter distance then ill be up for it!
Ill update on how much my legs hurt in the morning, Although i felt rather good this morning.
Take it easy all and good luck if you are doing your own challenges at the moment!
All the best.
Ken.
16 April 2011 (After 1st half of the bike challenge)
Wooo! Today i did 83Km (about 52miles) Plus a 4km jog and stretching session.
It altogether took me about 3hours 50 mins (ish)
All was well for the fisrt 12km until BOOM! the bike reset itself without warning! GUTTED!
It kept doing it the entire time i was there today and made it really hard to keep track, the photos that i have are surely void although ill add them when i have charged my phone.... Oh yeah that died too! so im not to impressed! Good job i took a pen and paper! i jotted my distance and times every 10-15 mins so i know i have done at least 52miles today. I could of swtiched bikes although one was out of order and the other one had a broken seat that spins..... Its almost like im in the worlds most broken gym!
To top it off BORDOM set in at about 30km mark when my mobile battery got so low my phone refused to play music. If that wasn't enough there was no music on in the gym! the tv was on although the the music station was playing something about N-Dubz in the USA. Not really energizing :-/
Within about 10 mins of watching this so called "documentary" I found myself doing impressions of Brian Badonde (from face/phone Jacker) I was on my own although i had this slight feeling that someone was behind me still! I didnt turn around for about half hour. It was ok though i was on my own PHEW!
All i could think about was HOW BORING it was! It was incredible! I was starting thumb wars with the handle bars! I F****** LOST TOO! it really ground me down and if i am to do the same again tomorrow i am gonna need something to keep my brain alive! I could of gone on for another hour or two today although i hit my tagets and couldnt stay this bored for any longer!
I had loads of water and a promax meal shake to fuel me while i was there which was essential.
I decided i was going to do this only 4-5 days ago so i had litrally no training for long distance cycling which leads me to believe i did...Rather well considering i could carry on :-)
I hope the music is back on next time! So hard to peddle with no music! especially on your own! Ill pump my phone full of charge tonight and hope for the best in the morning!
Wish me luck! And if you have and bordom busters for tomorrow let me know!
Search " Ken Bevis" on face book and im the on from the UK.
Gawwwd i don't know what ill do tomorrow if the music is off.
Hehe thanks for reading and sorry for the rushed/scruffy message! im rather hungry after burning about a trillion calories!
Ken Bevis
16 April 2011
Well here we are, Saturday morning! 3 days off work this weekend and getting ready to push those pedals. First thing ive done is get a Thermobol down myself and started to prepare some fuel (food) to get me through.
I have discovered a flaw in my weekend plans! Well..... I say flaw i mean an annoyance. The bikes have a 1 Hour limit on them before they will say "session finnished!" then you have to restart it and start again! So this means ill have to take a picture around the 59 min mark and let it start again. It will be fine as long as i keep track. Ill post all the pictures on here when i have finnished today.
Well its time to get ready! Just thought id add a bit here before i hit the bikes..... Im not getting on them im just hitting them.... :-D Hehe. Check out the updates later this afternoon!!
Take it easy! WISH ME LUCK!
(i have in no way prepared for such a lone bike ride, this is what makes this a challenge.)
Ken.
13 April 2011
100 Mile (plus) Bike weekend
Hi again!
Right! since last time i blogged i have shifted another couple of lbs. But have had back issues again. Nothing too bad im sure i can get through it, infact im still going to the gym hitting the bikes and continuing with the stretching.
Now then! Onto the good stuff.!
With all my stretching and biking i thought.....How can i challenge myself witout overdoing it and risking injury. Well i have decided to set myself a bike goal. at 100 miles over 2 days. about 80km (50 miles) a day. I will be doing this on Saturday the 16th and sunday the 17th of this month.
I know its not exactly the hardest although its good goal to go for and i believe i should get a great deal out of it. I am not doing it to beat a time or to compete in any way. Purley a personal i know i will be comfortable doing at the moment. I will post Pictures on both Sat and Sun of the bike screen to show what i have done.
If this goes well i will do it again at a longer distance! If i get to the 50 mile mark and feel i can do a bit more then i will and will report how it goes RIGHT HERE!
I am taking two days off of the gym to make sure i dont injure my back further although i will carry on with the stretching at home and get ready for my little challenge.
Remember if you are doing anything similar then stretch first and make sure you fuel your body and get plenty of water! oh....and good music :-) lets see what i can do!
Why not challenge yourself too?
Keep up with me on FB too search:
Ken Bevis.
Cheers for reading :-)
06 April 2011
SO! here we are! My neck issue as just about gone now, I am currently doing regular hour long strectching sessions to help with flexibility to help avoid any injurys in the future.
Im going back into it all fairly slowly, Still using weights while really stepping up with the cardio, I do at least 30 mins at a time although this usually ends up around the 60 minute mark. I have not added any weight gain while i have been recovering which was sustained through my diet. infact i lost a few pounds (which is great)
I aim to get upto speed and fighting fit again by the 15th which means ill be running everywhere as well as my regular stretching and cardio sessions. Of course ill make sure to not overtrain! but hey! some of you know how addictive it can be!
With the weather getting better it makes it all the more fun to go running although make sure you get some good running shoes! otherwise you might get some nasty aches and pains that can be sorted for a few quid!
Targets are not really on the agenda at the moment, just progressing slowly until i am back 100%! At that point you will see an update on the blog! So keep an eye out (not litrally!)
Will updates will be made every few days or even on a daily basis!
Book mark the page if you like!
Thanks for reading! Ken
