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My '500' Kettlebell Work Out

Discussion in 'General Chat' started by JudderMan, Jan 6, 2013.

  1. JudderMan
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    JudderMan Active Member

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    [Jan 6, 2013]
    After setting up and running my business for the past couple of years, and drinking beer/cider a bit too much after hard days' work of 15-20 hours I've gained a bit of a beer belly and put on 2 stone. Seeing as I've been a skinny for all of my life and I'm getting married in August, it's time to get rid of it..the belly that is not the wedding :). Don't worry, there won't be 'before' pics being uploaded.

    So, 4 days in - after getting rid of a two-week flu/fever/cold - I'm slowly getting towards my '500' kettlebell workout.

    Day 1 - 345
    Day 2 - 365
    Day 3 - 365
    Day 4 - 405

    This is what it consists of:

    50 x Press Ups
    50 x Sit Ups (with kettlebell)
    50 x Burpees
    50 x Kettlebell Swings
    50 x Vertical Row
    50 x Goblet Squats
    50 x Chest Pushes
    50 x Circles - pass the kettlebell around your waist
    50 x Bicep Curls
    50 x Lunges

    As you can see I've managed to hit 405 today so it should be next week by the time I can hit the full 500. I'm going to do 2 days' weights, next day a run, then a day off and continue that pattern. I'm not one to get bored by workouts, and in fact, I'll do what the '300' workout is all about and that's to do the full workout in a faster time each time I do it (but still retaining form!)...but mine's 500 reps ;) All of this is done with a 12kg kettlebell, which I'll move up to a 16kg if it becomes easier. Although I'd like to have a barbell my spare room is my office and storage place for my bike and car bits :)

    Any ideas, tips, fat jokes or jibes are welcomed.
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  3. Graham89
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    Graham89 Derv Perv

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    [Jan 6, 2013]
    Congratulations so far! I too have started the weight loss regime. I managed to loose 1 and a half stone last year. I'm going for my next 1 and a half this year. Its amazing how much further you can push yourself with a little training.
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  4. sidibear
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    sidibear Looking for Zombies !! Staff Member Moderator

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    [Jan 6, 2013]
    Any nutrition / diet changes made to go with this or just pure work out?
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  5. JudderMan
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    JudderMan Active Member

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    [Jan 7, 2013]
    I always eat well anyway, probably not enough calories TBH, I'm sure I have around 1,500 a day. Fresh fruit and veg, lean meat and homemade spicy stuff. As long as it's colourful and plenty of meat then I'll have it. I just drank a bit too much late at night and didn't really move from my office chair through the day.
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  6. sidibear
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    sidibear Looking for Zombies !! Staff Member Moderator

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    [Jan 7, 2013]
    For that kind of workout 1500 calories is nowhere near enough, I doubt if its enough for you basal metabolic rate let alone any kind of activity.
    I would suggest you have a serious look at your nutrition before you go any further.

    I am not taking the piss or trying to be negative, its just that most exercise regimes are around 70% nutrition and 30% workout.
    #5
  7. JudderMan
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    JudderMan Active Member

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    [Jan 7, 2013]
    Oh I know, I really really know that it's not enough. The biggest problem is I've never eaten breakfast, bar a handful of occasions, for most of my life. I have a mate that is a boot camp instructor and he said the same. My body is hoarding whatever I'm giving it. I never feel hungry though and have started having meal replacement shakes for breakfast now which I'm finding much better than trying to have something to 'eat'.

    Usually have soup and ryvita for lunch or a stir fry. Then turkey breast, broccoli, rice and peppers for tea. Snack on bananas, apples mixed nuts (non salted). I use http://caloriecount.about.com/cc/account/index.php this to keep track of nutrients and calorie intake but I just can't eat a great deal. It's obviously the lack of exercise in the past few years and cider (230 calories a bottle) that's made me put weight on.

    Starting weight was 14st12 and I'm 6ft2 - two years ago I was 12 and half stone, I should probably be 13-13 and half though. Off to do sprints tonight on a steep hill rather than a run as I find running boring. Sprints are more like a race/challenge and should help with weight loss due to the explosiveness of it.

    I'm always up for hearing more ideas/opinions. I know I'm only a few days' into it but want to get it right, so fire away :)
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  8. jojo
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    jojo Looking for Boost! Staff Member Moderator

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    [Jan 7, 2013]
    I really need to get my ass into gear, So unfit! lol
    #7
  9. Alex C
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    Alex C Well-Known Member VCDS Map User

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    [Jan 7, 2013]
    #8
  10. JudderMan
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    JudderMan Active Member

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    [Jan 7, 2013]
    LOL, use this as inspiration. I find that the first 3-4 days are the hardest then it becomes part of your daily routine. Get over the first bit and you're laughin'.

    Nice one. Exactly what my boot camp friends said. He does about 15 minutes in the gym and works harder than all of the gym-body mirror lovers.
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  11. JudderMan
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    JudderMan Active Member

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    [Jan 8, 2013]
    440 reps today. Just struggling with lunges and burpees. Which isn't surprising after last night's sprints. Then took the dogs out on a 3 mile walk afterwards to cool down.

    14st9 this morning. Eating more but still not enough. Around 2,100 calories and according to that calorie analysis link I'm only really missing out on carbs and potassium. I've been having two meal replacement shakes just to up my intake and chomping on a tin of tuna after a workout.

    Feel great, so I suppose that's the main thing.

    Edit - 9/1/12 - Hit the 500 target today :) Feeling much stronger. Sweat absolutely dripping everywhere. Now I need to maintain doing 500 which takes 45 minutes and start to try and do it all in one go ie. 50 reps straight off for each exercise rather than batches of 25. Then I'll look into doing it with shorter rest breaks in between different exercises. Added a screenshot of my About Calorie Counter for today :) Too much sugar but that's from oranges and the meal replacement drinks it seems.

    Attached Files:

    Last edited: Jan 9, 2013
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  12. JudderMan
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    JudderMan Active Member

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    [Jan 20, 2013]
    Not sure if anyone's interested but I've been regularly hitting 500 every day and taking every 3rd or 4th day off. Had two days' off in a row though and tonight was a toughy but managed it. A few days ago I swapped the circles round the body to one hand shoulder presses as the circles were just making my shoulders hurt and not in a good way.

    The snow has put my sprints back so it's been purely weights and I don't think it's a great idea as muscles need to rest. Feel switched on like Donkey Kong, probably from eating really good stuff. If it's not grown from trees or out of the ground, or was once alive then I don't eat it. Nothing processed or messed about with. Haven't lost any weight but I imagine I'm putting on muscle mass - definitely in my legs, arms and back. I've lost around 3" from my stomach and have a bit of muscle tone there which is better than the startings of a beer belly.

    I'm still not eating enough calories, even with adding in tins of tuna with pumpkin seeds, lots of fruit and mixed nuts through the day and even having an extra meal replacement drink and a larger evening meal than what the (BBC Good Food) recipes recommend. Any ideas? I feel full for most of the day and really can't seem to crack more than 2,000 calories. Fair enough the About Calorie Counter thing (above) might not be that accurate on some things but it can't be that far off. Oh and I've got a gluten or wheat (or both) intolerance so I try and stay away from bread type products.

    Can't wait to get out on my bike and doing sprints again to drop some more body fat, but it's forecast for snow for at least a week I do believe.
    Last edited: Jan 20, 2013
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  13. superkarl
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    superkarl MAN OF STEEL

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    [Jan 21, 2013]
    Do you know what sort if calories you're burning with this routine??
    its important you know if you wana lose weight, or size, size and fat % is a more appropriate way of gauging progress if youre doing more weight orientated workouts because of the muscle you'l put on. Knowing what youre burning means yiu know what to add to your rda.
    If i were you id eat lean, and limit carbs to earlier in the day, only consuming simple fast digesting carbs after your workout.

    at tge end of the day tho a person knows their own body the best, and sounds like youre doing well and sticking to it at least. Great work.

    Also, keep a picture diary, its vein, but a great way of seeing progress and keeping motivation up. Its only till you compare a past and present photo that you realise wow, its working, and can see how youve changed. Very rewarding.
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  14. JudderMan
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    JudderMan Active Member

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    [Jan 21, 2013]
    Hi Karl,

    According to that Calorie Counter site it's around 400 calories burnt from the weights alone. I'm not so sure on it being accurate but I do a lot of walking with the dogs too and they have lost some weight too (oops).

    I'm really trying to add more protein to my diet and regularly hit around 100-120g per day, usually down to tuna. My fiance has been making some great meals (she's a wannabe chef) from the BBC Good Food site and they are packed with protein and all are under 600 calories. Overall though it's still too low the amount of calories, a friend did say to add oats to a whey protein shake in the morning for a slow release bunch of carbs so I might change the meal replacements for that.

    I want to lose body fat and tone up, basically to what I was two years ago. I'm not too bothered what I weigh as I'd rather be heavier but look better from muscle being added. I was expecting to drop weight and this morning I'm 14st8 so that's 3-4lbs I've lost since the start of Jan but it feels a lot more so I must be putting on muscle.

    Good idea on the pics, as mentioned my mate is a boot camp instructor and he gets them to do the same. I took one months ago when I started then stopped due to breaking a rib at football, so I have one picture at my biggest. I'll do another soon as I suppose it will really keep me going if I can see on-screen any differences. Thanks for your input - I'm off to Google what fast and slow carbs are now ;)
    #13
  15. Alex C
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    Alex C Well-Known Member VCDS Map User

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    [Jan 21, 2013]
    bananas
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  16. JudderMan
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    JudderMan Active Member

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    [Jan 21, 2013]
    :) I am :) And I will start eating more of them :)
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  17. sidibear
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    sidibear Looking for Zombies !! Staff Member Moderator

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    [Jan 21, 2013]
    Don't read too much into the weight difference. muscle is three times denser than fat and weighs more for less volume. So you will weigh around the same but look thinner.
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  18. JudderMan
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    JudderMan Active Member

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    [Jan 21, 2013]
    Understood :) Once the snow goes away I'll be doing weights then cardio then weights then a day off and start on cardio the next. I think that's a decent way of doing it to let the muscles rest. Although it's not a huge heavy weight it's more than enough due to the amount of reps and different exercises and I am trying to do it faster each time, haven't managed less than 40 minutes yet.
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  19. superkarl
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    superkarl MAN OF STEEL

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    [Jan 21, 2013]
    working out with goals is hard man, theres so much BS out there aswell, and so many theories and what not, you just gotta do your reading and try things.
    everyone is different and everyone knows what works for them, you just gotta find it.
    i've been training for just over a year now, and have tried alsorts, now i just stick to what i know and what works for me. i've gone from 10.5 stone to over 13 stone in about 13-14 months. this includes periods where i couldnt train, like the past month since ive moved house, doesnt half get you down.
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  20. JudderMan
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    JudderMan Active Member

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    [Jan 21, 2013]
    Nice one cheers. I agree about a lot of BS out there. I just think as long as I am sweating my guts out and can feel a good workout in my muscles then it's probably doing something positive than sat with a beer watching TV :)

    I think I've got over the 'hump' of the start and look forward to it now. There's no better incentive than a wedding as well. I refuse to go and try suits on until I see some changes. Hoping around March to go suit shopping.
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  21. voorhees
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    voorhees Moderator Staff Member Moderator

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    [Jan 21, 2013]
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  22. Zak0123
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    Zak0123 Active Member

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    [Jan 23, 2013]
    Nice one mate! Huge workout! Last couple of months I've been going to boxing circuits/training once a week. Never knew you could sweat so much without using any weights haha
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  23. JudderMan
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    JudderMan Active Member

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    [Jan 23, 2013]
    Cheers :), I've just really tried to make it part of my day which I think many people struggle with. It's just a thing I do a couple hours after my dinner.

    Man, boxing circuits sounds like hard work :)

    Edit: Did a 30 minute routine last night. Once I get it down to 20 minutes then I'll up the weight or at least add another 12kg.
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  24. Zak0123
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    Zak0123 Active Member

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    [Jan 23, 2013]
    Agreed! If you think to yourself it's just a standard thing that needs to be done you eventually just get on with it, I try to gym (weights) at least two times a week. I try not to think about it just drive there and get through the door! :)
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  25. JudderMan
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    [Jan 31, 2013]
    Had 6 days off the weights as I've been hella busy at work, not an excuse as I've been kicking myself being so frustrated. Should be back on it tomorrow night. As you can see by my calorie intake today that's taken a hammering too. Still eating very well but just not enough. Over the past month I've only had 2,200 calories in a day once. It's madness. Anyway, it's enough to keep me going all day and taking the dogs out on 3 mile walks and feeling much better.

    I've just been taking the dogs on long walks this week but no weights. I've lost 5lbs so far from the start of January so it's a good amount to be sustainable I think. I've probably lost more really but some of it must be added muscle as I've woken up muscles from years ago :)

    So, end of January weighed in at 14st6.6. Should be a bit less tomorrow as we did a 3.5 mile walk tonight and 2 miles this morning. The snow is gone now so I'll get on the bike and get back doing hill sprints - the latter are easily better than jogging.

    Attached Files:

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  26. S4P4UL
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    S4P4UL Member

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    [Feb 5, 2013]
    1500kcals a day isnt much at all, what weight are you?

    im 23, 19stone 6, and a competative strongman, im currently Calderdales Strongest Man, if you want any help or advice on how to get in shape, fitness or tainign regimes then just ask! and as i say 19st6 stongman, i dont mean your average pot bellied pig who grunts, im 6ft3, an i have a 33inch waist, all legs chest back n arms with no beer belly haha.

    if you send me your weight and height, ill do you a basic diet you an stick to if you want me to?
    #25
  27. JudderMan
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    JudderMan Active Member

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    [Feb 5, 2013]
    Hi Paul,


    I'm 14st6 at the moment and 6ft2. I used to go to the gym a lot when I was younger so I think the weights are waking up my muscles, if that's even possible. Feel stronger than ever but it's not really showing yet. I need to up my cardio as the snow has been back and can't get out for hill runs/sprints but have been sticking the wellies on and taking the dogs on 2-3 mile walks every night.

    As mentioned earlier in the thread I just can't seem to eat enough - today consisted of a protein shake in the morning and a tin of tuna at 10.30am with seeds and nuts, then a turkey wrap with spinach and rocket (homemade), and Nandos for tea. I think what I do eat is very good ie. steamed veg, salmon, sweet potato is a favourite and just been out for a meal and got a Nandos chicken and spicy rice (Extra Hot because I'm hard as nails ;)) so even when I'm out I try and stick to the most decent thing on the menu.

    Feel like I should up the weights TBH as it's still getting me achy and out of breath but I think getting a heavier kettlebell is a good idea going into month 2.

    I'm not too fussed on how much I weigh but I'd like to be lean and I know it's gonna take a bit more time. I did get my mates together for 5 a side as I love the short sharp sprints but they've all given up since Xmas. If it makes any difference to your diet plan I think I've got a gluten intolerance, but fire something over as I'm all ears as you're stats are evidence of it being the right thing to do/eat :)
    #26
  28. S4P4UL
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    S4P4UL Member

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    [Feb 5, 2013]
    try to up the kcals any way you can, i.e. 2 table spoons of extra virgin olive oil in your protein shakes, 4-5 100mg cod liver oil capsules with each meal, protein shake / cottage cheese before bed (slower release protein in cottage cheese/quark like whey casein protein)

    muscles have a memory and ill bound back to former glory in no time, you just need to keep them trained and have your nutrition in a level to keep hold of the mucle, i.e. maintenence kcals.

    training on low kcals with no real diet macros will work for short term effects, bu then again, do you really want to lose muscle mass due to too low kcals and ed up with loose skin from rapid weight loss?

    best way to com at it is to train with he weights heavier to build muscle, the more muscles you have the more oxygen you need, the mor oxygen you can take in the more fat you can burn, it all works hand in hand. you see all the wave of the new years resolution people in the gym every year not touching a weight and just sweating there nuts off on tread mill and go home and do tis for several months and look no better, the same shape/definition but just lighter! then they quit! had they of stimulated the mucles into a growth state, whilst losing the fat, they woul of had fuller looking muscles and less fat= RESULT!

    just up your kcals probably around 2400-2600 will be maintenance dose for your stats, 2900-3100 for bulk 2000-2200 for cutting.

    keep eating little but often, i.e. if yo take sandwiches for lunch etc, have half 11pm , half 1pm, snack/shake rounf 3pm, meal (split in to 2 is possisble 5pm/7pm) then cottasge cheese/ quark before bed, or even a simple glass of milk, afterall whey protein is just a run off bi-product from dairy!!
    #27
  29. JudderMan
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    JudderMan Active Member

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    [Feb 5, 2013]
    I do actually put extra virgin on tuna as it helps go down easier ;) Really that much cod liver oil tabs? OK I'll try that. I work from home so I can eat whenever I like, but I suppose that just shows how difficult I find it to eat enough. I feel like I'm always eating, though. I do drink Slim Fast shakes in between meals, I know they are probably full of sugar and **** but it's got a bit of protein, carbs etc and mixed with semi skimmed milk so it's got a bit of everything and are ideal when I can't eat anything else. I add oats to the protein and Slim Fast shakes in the morning. I also snack on non-salted mixed nuts ie. cashews, almonds, brazil, peanuts and seeds like pumpkin, sesame etc.

    TBH I kind of expected the results to have been better than it is but I feel great so that's half the battle I suppose, which is why I want to up the weights and sprint more. I'll do as you say and add more calories...not sure how...I can't stand cottage cheese though ;)
    #28
  30. S4P4UL
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    [Feb 5, 2013]
    if you dont like cottage cheese (i hate the stuff) go for quark its anout 90p in morrisons with the soft cheese, its a funny on i cant quit put my finger on if its a sweet or savoury... if you dont like the tatse o that, get some sugar free jelly crystals and mis a sachet in with it! takes the edge off it! also, why not buy some whey protein powder?
    i use maxiraw stuff, Whey Protein Concentrate | WPC Precision 2.5kg | Maxiraw | Maxishop
    the choc orange is nice!

    or even try the protein works WHEY PROTEIN 80 (concentrate) from THE PROTEIN WORKS™ one of the highest quality whey protein concentrates on the market today THE PROTEIN WORKS™
    they have better range of flavours, cherry bakewell, butterscotch, lemon heesecake, apple cinnamon etc, ive not tried these yet though as i went nuts PRE VAT hike and i got 35kg of whey proteins in my cupboards hah!!

    if you decide on the protein works, use this referal code: BP2246 as you will get free 250g sample of another flavour.

    if yu like RTDs(ready to drink) go on to maximuscle and get some of there banana ones! they are just like yazoo, go down to easy!!
    #29
  31. @udi A3
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    @udi A3 Site Sponsor Site Sponsor VCDS Map User

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    [Feb 5, 2013]
    Something I have noticed regarding breakfast, if i eat late at night before bed, I always wake up feeling like my throats been cut and needing to eat.
    However if i go to bed airing on the side of hungry, I can go right through till about 2-3pm the next day without needing to eat.

    Im 6ft4 and 19 stone, defo not as fit as i could be, and threads like this make me wanna get to push bike out again! I found cycling to be the best way to keep in shape, down hilling and off road hacks in general. I used to live in a very hilly area and you could really burn some energy on a bike, but where I am now is pretty useless!
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  32. JudderMan
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    JudderMan Active Member

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    [Feb 5, 2013]
    Cheers for the information S4paul :) I'm addicted to reading the myprotein.com site but I'll give them a whirl.

    TBH @udi A3 this is why I made the thread to keep me going and to have a diary. Most of my friends aren't interested even though one is a bootcamp instructors, an ex body builder, various rugby players. I think what you're referring to is your body shuts down into a catabolic state (I think) which stores/hoards food/fat/sugars compared to knowing that it's getting regularly fed so it uses the food as fuel - metabolism/sugars/insulin type stuff...from the little I've read about it anyway so it makes sense that you can go for long periods without food.

    Just rammed another tin of tuna in my face with seeds and olive oil after a 30 minute kettlebell session. The sessions are getting later and later into the night...used to go for a run at 2am sometimes due to working so much, need to cut down on putting clients before my health.
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  33. Zak0123
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    Zak0123 Active Member

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    [Feb 6, 2013]
    Good read guys, definitely need to up my calorie intake. I'm 11 and a half stone and about 5'10", I'm quite lean benching about 36kg in each arm, need to up it all!
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  34. JudderMan
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    [Mar 7, 2013]
    Just to update this. No weight lost in February but feel thinner, stronger and have much more definition. Hill sprints have taken a back seat as I've torn my thigh muscle from the sprints - I stretch and warm up properly, it's a 1 mile jog to the hill anyway! Not majorly torn but enough to struggle changing gear in the car so I rev-match most gear changes and don't use the clutch :)

    Still been doing kettlebells but no squats/lunges or burpees. I have been changing it up and focusing on 3 main muscle groups per day and switching to 3 different the next. Still high reps and fairly low weight but enough to get a sweat on and be aching the next day, so something's working.

    I've got a 150 mile bike ride in May (over 3 days) so hoping to get my leg fixed soon and do hill sprints/interval training again. I had a karting event a few weeks ago and starting doing hill sprints in 2 hoodies, gloves, hat, and a bin liner. The amount of sweat lost was incredible so I've kept it up. Lost 7lbs overnight for the karting event but that was from fasting and dehydration. My mate is a jockey and does this to hit weight as did my other mate who was a muscle-show-off-person-on-stage thing.

    It's going well but I need to get on the bike and get cardio up a bit as I'm just packing on muscle on my arms/back and chest and not dropping fat from my stomach/sides etc. Diet is still very good (last night's tea was steamed salmon, steamed potatoes and spinach/tomato salad) but with 120g protein a day from eggs, tuna as snacks.
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  35. superkarl
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    superkarl MAN OF STEEL

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    [Mar 7, 2013]
    im currently doing some sqaut challenge my mrs found on tw@tter, 1st march = 110 squats, 2nd = 120, 3rd = 130 etc etc etc.
    unweighted squats are easy but its doing it everyday thats a challenge, feels good tho
    #34
  36. JudderMan
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    [Mar 7, 2013]
    Nice one, that sounds good. Might try that once the leg heals. Squats are just completely the best thing ever. Thighs of steel ahoy!
    #35
  37. superkarl
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    superkarl MAN OF STEEL

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    [Mar 7, 2013]
    squats and deadlifts are my favourite exercises by far.
    #36
  38. jojo
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    jojo Looking for Boost! Staff Member Moderator

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    [Mar 7, 2013]
    I've just started to ride my exercise bike again! :laugh:
    #37
  39. JudderMan
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    JudderMan Active Member

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    [Mar 7, 2013]
    Nice one JoJo. This is why I try and update the thread as it can give others a push to get fit :)

    Were you the one that had crazy thigh pains from the bike or someone else? If so, is it fixed?
    #38
  40. jojo
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    jojo Looking for Boost! Staff Member Moderator

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    [Mar 7, 2013]
    Yup, that is I, got a few health issues need sorting in the form of high cholesterol and high blood pressure, not helped by my love of junk food! lol

    But all is reasonably good at my end.

    Cheers.

    Got some way to go before I get to your level though! :weight_lift2:
    #39
  41. JudderMan
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    JudderMan Active Member

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    [Mar 7, 2013]
    I've got plenty to go too mate. I think this thread makes it out that I'm fit. I'm not really just seeing results which is good. I wasn't allowed to leave the doctors for a routine asthma check the other week. My blood pressure was through the roof and she took it 3 times before it started to drop. Stress-induced unfortunately.

    ps. I do sneak a cheeky takeaway in now and again, and some real ales. Gotta live a little :)
    #40

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