Please go to - operation10percentbodyfat.blogspot.com
Sunday 19 February 2012
Friday 27 January 2012
Robbo Reverse 2.0.12 - The Mysteries of Age Reversing and Operation 10% Body Fat
Not a great fitness week for me. Started Ok by doing an Insanity DVD on Saturday morning however spent the remainder of Saturday drinking booze and eating pizza. Of course on Sunday I could not be bothered to do anything. Then I had Monday and Tuesday off for Heathers birthday – which resulted in excellent leisure time and nice food but no exercising or diet plan was stuck too. Managed to go to the Gym Wednesday through to Friday. So I have a hard week of exercise and dieting ahead. Time to dig deeper.
My daily allowance of calories for the following week (for a 196 pound man) is 2340 calories, which need to contain a minimum of 133g of protein.
SHORT TERM GOALS – WEEK 25 – 28/02/2012 – 03/02/2012
Saturday – Insanity DVD
Sunday – Yoga
Monday – Gym, Cardio
Tuesday – Gym, Cardio
Wednesday – Gym, Cardio
Thursday – Gym, Cardio
Friday – Insanity DVD
Long Term - Goal
Achieve and maintain 10% Body Fat by Gym week 44 which is 8th June 2012 . Current Week 24 = 20.6%.
Please see link attached – which charts my progress or lack of it J
Iphone Apps and Websites – I am currently enjoying
The Random Show – Tim Ferris - website
I will teach you to be rich – Ramit Sethi - website
Quantified Self - website
Calorie Count - App
Iron Man Mag - App
Fitness Explorer – Website
TED Conferences – Website and App
Weight Plan App
APPENDIX
The Roberts Definition of Age Reverse.
Obviously I will age, my cells will pack up and I will die. This can not be stopped.
However your fitness age is something completely different. This is quantified by brain functioning, metabolism, cardio health, hormone levels etc
I am 31 years old. So my body is unfortunately on the decline. A lot of the problems of fitness age, can actually all be slowed – by the very things I am doing at the minute = weight training, yoga and cardio. One instance, as a 31 year old man my testosterone levels will decrease by around 4% a year until they are all gone, which has some various and obvious side effects….poor little Robbo!!! However, weight lifting increases testosterone levels, as your body has to start producing more to help build muscle. In fact most areas associated with declining fitness age, can in fact be slowed and actually improved. So as in my opinion as an above average fitness aged 31 year old, can I slow time – i.e. when I am 40 year old man, could I have a fitness age of a 35 year old. I believe I can, so have therefore slowed time! But can you go further than that? As a 40 year old man, could I have a better fitness age than I do now? Again, Yes I believe I can. Meaning – I have reversed time. There is no reason as a 40 year old for example I couldn’t have a fitness age of 30 or below….. Hence age reverse is possible with warped logic….. But it will take dedication and hard work. Not always my best attributes.
The reason why I blog is all down to author Tim Ferriss. One of the best ways to stay motivated is to make goals public. So that people are aware if you achieve or fail, which is a powerful motivator.
~~Tim Ferriss ~~ The Four Hour Body ~~ Review ~~
“How do you manage the self-discipline to bear down on learning a skill? Ferriss suggests you begin by treating your new regime as a trial (vowing permanence can be discouraging)--- give it 2 weeks or 5 serious sessions. By that point early rewards from the discipline will keep you going. You have to measure to detect the rewards ("What gets measured gets managed"--Peter Drucker), and score-keeping lets you make your progress a competitive game with others---which becomes its own motivation. Make public bets about your specific goals, where you'll pay painfully if you fail. "Loss aversion" is a surprisingly powerful incentive.”
I will tweet daily regarding my diet and mental and physical workouts. Then every Friday, I will do a summary blog. Regarding weekly goals, and my progress to my Mid and Long term goals. These are personal goals only, and will not include career goals. As Joey Barton the philosopher has found out Twitter/blogs can get you into a lot of trouble in your Job. Plus I find it distasteful.
This blog is called Robbo Reverse. This is about how I can improve my body and mind, aka Age Reversing. I am 31 and I intend to improve and indeed better that age for years to come…..confused ????
Friday 20 January 2012
ROBBO REVERSE 2.0.12 – The Mysteries of Age Reverse, Fitness and the Perfect 10% Body Fat.
This is the second week of my Cutting period, and I have lost 2.1% body fat this week (3% in total), whilst actually not losing any weight. Which is perfect, as it means I am losing body fat and not muscle and water.
Happy with this progress, but still a lot of dieting and hard work in the Gym to go. My Gym intensity will be pretty much standard throughout my cutting time. However I will gradually increase the intensity of my Cardio and wellness programe (Treadmill, Insanity DVDs [High Intensity Interval training] and Yoga DVDs). One of the biggest reasons people fail such fitness goals are that they try to do too much at once. I.e. strict diets with punishing cardio, when a week earlier the only exercise they got was washing the car. I will be slowly increasing my intensity of cardio, and slowly decreasing my calories – with the aim of a 1-2 pound of body fat per week – whilst obviously keeping my Lean muscle mass = ripped J.
Happy with this progress, but still a lot of dieting and hard work in the Gym to go. My Gym intensity will be pretty much standard throughout my cutting time. However I will gradually increase the intensity of my Cardio and wellness programe (Treadmill, Insanity DVDs [High Intensity Interval training] and Yoga DVDs). One of the biggest reasons people fail such fitness goals are that they try to do too much at once. I.e. strict diets with punishing cardio, when a week earlier the only exercise they got was washing the car. I will be slowly increasing my intensity of cardio, and slowly decreasing my calories – with the aim of a 1-2 pound of body fat per week – whilst obviously keeping my Lean muscle mass = ripped J.
I was using MyFitnessPal as a calorie and fitness tracker; however I have switched to CalorieCount. It’s a much better app; the main benefit is that on the home page it gives you a chart of the composition of your Calories/Carbs/protein/Fats.
My daily allowance is 2300kcal. This would be pretty easy if I was only eating 3 meals a day (ave of 766kcal per meal), but I have to eat at least 6 times a day which should ideally all include a bit of protein. This is only 383kcal per meal or snack. A mars bar is 400 and odd. Then try getting Alcohol into that allowance at the weekend …….. A LOT OF PLANNING IS NEEDED.
Still enjoying it all though, which is the main thing.
SHORT TERM GOALS – WEEK 24 – 21/01/2012 – 27/01/2012
Saturday – Insanity DVD , Yoga DVD .
Sunday – Rest.
Monday – Gym, Cardio and Yoga
Tuesday – Rest
Wednesday – Gym, Cardio and Yoga
Thursday – Gym, Cardio and Yoga
Friday – Gym, Cardio and Yoga
Long Term - Goal
Achieve and maintain 10% Body Fat by Gym week 44 which is 8th June 2012. Current Week 23 = 20.3%. Cheeky little graph is on the link below via Evernote.
CURRENT GYM WORKOUT PROGRAM
TEMPO | LIFT | 1 SECOND |
LOWER | 4 SECONDS | |
PAUSE TENSION | 2 SECONDS | |
REPS | POWER | 5 |
MUSCLE | 10 | |
BURN | 40 | |
CHEST | TYPE | SETS |
BENCH PRESS | POWER | 4 |
INCLINE DUMBELL PRESS | MUSCLE | 3 |
CABLE CROSS OVERS | MUSCLE | 3 |
TRICEP DIPS | POWER | 2 |
TRICEP PULLDOWNS | MUSCLE | 2 |
BURN | 1 | |
BACK | TYPE | SETS |
CHIP | POWER | 4 |
LAT PULLDOWN | MUSCLE | 3 |
MUSCLE | 3 | |
PINWHEEL CURLS | POWER | 3 |
EZ BAR CURL | MUSCLE | 2 |
BURN | 1 | |
SHOULDERS | TYPE | SETS |
SHOULDER PRESS | POWER | 4 |
ARNOLD PRESS | MUSCLE | 3 |
BENT OVER REAR DELTS | MUSCLE | 3 |
LAT RAISES | MUSCLE | 2 |
FRONT RAISES | MUSCLE | 2 |
BURN | 1 | |
LEGS | TYPE | SETS |
SQUAT | POWER | 4 |
GOOD MORNING | MUSCLE | 3 |
DEADLIFT | POWER | 4 |
ROMANIAN DEADLIFT | MUSCLE | 3 |
CALVES | BURN | 1 |
BURN | 1 |
Iphone Apps and Websites – I am currently enjoying
The Random Show – Tim Ferris - website
I will teach you to be rich – Ramit Sethi - website
Quantified Self - website
Calorie Count - App
Iron Man Mag - App
Fitness Explorer – Website
TED Conferences – Website and App
Cultfit - Website
APPENDIX
The reason why I blog is all down to author Tim Ferriss. One of the best ways to stay motivated is to make goals public. So that people are aware if you achieve or fail, which is a powerful motivator.
~~Tim Ferriss ~~ The Four Hour Body ~~ Review ~~
“How do you manage the self-discipline to bear down on learning a skill? Ferriss suggests you begin by treating your new regime as a trial (vowing permanence can be discouraging)--- give it 2 weeks or 5 serious sessions. By that point early rewards from the discipline will keep you going. You have to measure to detect the rewards ("What gets measured gets managed"--Peter Drucker), and score-keeping lets you make your progress a competitive game with others---which becomes its own motivation. Make public bets about your specific goals, where you'll pay painfully if you fail. "Loss aversion" is a surprisingly powerful incentive.”
I will tweet daily regarding my diet and mental and physical workouts. Then every Friday, I will do a summary blog. Regarding weekly goals, and my progress to my Mid and Long term goals. These are personal goals only, and will not include career goals. As Joey Barton the philosopher has found out Twitter/blogs can get you into a lot of trouble in your Job. Plus I find it distasteful.
This blog is called Robbo Reverse. This is about how I can improve my body and mind, aka Age Reversing. I am 31 and I intend to improve and indeed better that age for years to come…..confused ????
The Roberts Definition of Age Reverse.
Obviously I will age, my cells will pack up and I will die. This can not be stopped.
However your fitness age is something completely different. This is quantified by brain functioning, metabolism, cardio health, hormone levels etc
I am 31 years old. So my body is unfortunatley on the decline. A lot of the problems of fitness age, can actually all be slowed – by the very things I am doing at the minute = weight training, yoga and cardio. One instance, as a 31 year old man my testosterone levels will decrease by around 4% a year until they are all gone, which has some various and obvious side effects….poor little Robbo!!! However, weight lifting increases testosterone levels, as your body has to start producing more to help build muscle. In fact most areas associated with declining fitness age, can in fact be slowed and actually improved. So as in my opinion as an above average fitness aged 31 year old, can I slow time – i.e. when I am 40 year old man, could I have a fitness age of a 35 year old. I believe I can, so have therefore slowed time! But can you go further than that? As a 40 year old man, could I have a better fitness age than I do now? Again, Yes I believe I can. Meaning – I have reversed time. There is no reason as a 40 year old for example I couldn’t have a fitness age of 30 or below….. Hence age reverse is possible with warped logic….. But it will take dedication and hard work. Not always one of my best attributes.
Friday 13 January 2012
ROBBO REVERSE 2.0.12 – The Mysteries of Age Reverse and the Magic of the Number 10.
Whilst the title of this blog might sound like a really bad episode (if that’s possible) of SUPERNATURAL, but it's in full swing. Its 2012 and I am going full bore and Boot To Asses.
I have streamlined my gym time (always under 45 minutes “to avoid cortisol build and testosterone depletion” – all that science guff), meaning I can fit in 15 minutes of cardio (which I will increase the intensity over time), then I get home and do a short Yoga DVD to relax and recover from my Gym time. Then usually food, glass of whiskey then bed.
I will be following the Simply Shredded method to get down to 10% Body Fat. It’s the most basic and easiest to follow guide I could find. Basically my weight in pounds * 15 – 600kcal = my daily kcal allowance. Whilst getting as close to as possible a split of 40 / 40 / 20 ratio of carbs (slow where possible) / protein / fats.
So I weigh 199.50 pounds today, so my Daily Kcal allowance is 2392.50. Note to self “must remember to include booze!!!!!!!!”
Looking forward to my rest day, as still struggling to shake off a cold. I made the classic gamblers mistake of telling the better half about my Poker win !!!!, so I will now have to fit in a Pizza Hut in my daily kcal allowance on Sunday. So it looks like celery for the rest of the day, and no ice cream at the cinema…..bad times. I am already in the bad books, for in advance refusing to have a Pikey Burger at the Match.
SHORT TERM GOALS – WEEK 23 – 14/01/2012 – 21/01/2012
Saturday – Insanity DVD , Yoga
Sunday – Stressfull Rest – off to watch the match.
Monday – Gym, Cardio and Yoga
Tuesday – Gym, Cardio and Yoga
Wednesday – Gym, Cardio and Yoga
Thursday – Gym, Cardio and Yoga
Friday – Insanity DVD , Yoga
Continue reading “Power” by Jeffrey Pfeffer.
Watch 2 articles from the Website – TED conferences.
Read the 6 free weekly articles from my The Economist Iphone app.
Long Term - Goal
Achieve and maintain 10% Body Fat by Gym week 44 which is 8th June 2012 . Current Week 22 = 22.4%.
CURRENT GYM WORKOUT PROGRAM
TEMPO | LIFT | 1 SECOND |
LOWER | 4 SECONDS | |
PAUSE TENSION | 2 SECONDS | |
REPS | POWER | 5 |
MUSCLE | 10 | |
BURN | 40 | |
CHEST | TYPE | SETS |
BENCH PRESS | POWER | 4 |
INCLINE DUMBELL PRESS | MUSCLE | 3 |
CABLE CROSS OVERS | MUSCLE | 3 |
TRICEP DIPS | POWER | 2 |
TRICEP PULLDOWNS | MUSCLE | 2 |
BURN | 1 | |
BACK | TYPE | SETS |
CHIP | POWER | 4 |
LAT PULLDOWN | MUSCLE | 3 |
MUSCLE | 3 | |
PINWHEEL CURLS | POWER | 3 |
EZ BAR CURL | MUSCLE | 2 |
BURN | 1 | |
SHOULDERS | TYPE | SETS |
SHOULDER PRESS | POWER | 4 |
ARNOLD PRESS | MUSCLE | 3 |
BENT OVER REAR DELTS | MUSCLE | 3 |
LAT RAISES | MUSCLE | 2 |
FRONT RAISES | MUSCLE | 2 |
BURN | 1 | |
LEGS | TYPE | SETS |
SQUAT | POWER | 4 |
GOOD MORNING | MUSCLE | 3 |
DEADLIFT | POWER | 4 |
ROMANIAN DEADLIFT | MUSCLE | 3 |
CALVES | BURN | 1 |
BURN | 1 |
Iphone Apps and Websites – I am Currently enjoying
The Random Show – Tim Ferris - website
I will teach you to be rich – Ramit Sethi - website
Quantified Self - website
My Fitness Pal - App
Iron Man Mag - App
Fitness Explorer – Website
Cultfit - Website
APPENDIX
The reason why I blog is all down to author Tim Ferriss. One of the best ways to stay motivated is to make goals public. So that people are aware if you achieve or fail, which is a powerful motivator.
~~Tim Ferriss ~~ The Four Hour Body ~~ Review ~~
“How do you manage the self-discipline to bear down on learning a skill? Ferriss suggests you begin by treating your new regime as a trial (vowing permanence can be discouraging)--- give it 2 weeks or 5 serious sessions. By that point early rewards from the discipline will keep you going. You have to measure to detect the rewards ("What gets measured gets managed"--Peter Drucker), and score-keeping lets you make your progress a competitive game with others---which becomes its own motivation. Make public bets about your specific goals, where you'll pay painfully if you fail. "Loss aversion" is a surprisingly powerful incentive.”
I will tweet daily regarding my diet and mental and physical workouts. Then every Friday, I will do a summary blog. Regarding weekly goals, and my progress to my Mid and Long term goals. These are personal goals only, and will not include career goals. As Joey Barton the philosopher has found out Twitter/blogs can get you into a lot of trouble in your Job. Plus I find it distasteful.
This blog is called Robbo Reverse. This is about how I can improve my body and mind, aka Age Reversing. I am 31 and I intend to improve and indeed better that age for years to come…..confused ????
The Roberts Definition of Age Reverse.
Obviously I will age, my cells will pack up and I will die. This can not be stopped.
However your fitness age is something completely different. This is quantified by brain functioning, metabolism, cardio health, hormone levels etc
I am 31 years old. So my body is unfortunatley on the decline. A lot of the problems of fitness age, can actually all be slowed – by the very things I am doing at the minute = weight training, yoga and cardio. One instance, as a 31 year old man my testosterone levels will decrease by around 4% a year until they are all gone, which has some various and obvious side effects….poor little Robbo!!! However, weight lifting increases testosterone levels, as your body has to start producing more to help build muscle. In fact most areas associated with declining fitness age, can in fact be slowed and actually improved. So as in my opinion as an above average fitness aged 31 year old, can I slow time – i.e. when I am 40 year old man, could I have a fitness age of a 35 year old. I believe I can, so have therefore slowed time! But can you go further than that? As a 40 year old man, could I have a better fitness age than I do now? Again, Yes I believe I can. Meaning – I have reversed time. There is no reason as a 40 year old for example I couldn’t have a fitness age of 30 or below….. Hence age reverse is possible with warped logic….. But it will take dedication and hard work. Not always my best attributes.
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