Faster

As I have effectively banned myself from running until the 1st January 2019. I have been working on a base of general fitness instead.

My gym work has been focused on strength and power, which are pretty important in improving speed and endurance.

However, I haven’t been neglecting my cardio. I did two specific Cardio sessions this week.

The first was a High-Intensity Interval Training session, which was 10 times 100-meter sprints on the Concept2 indoor rowing machine. Full out, max effort blast. It only took around 15 minutes as I only took 1-minute rests, after a little bit of time warming up.

The second session was 45 minutes on the exercise bike, keeping under my MAF Heart rate.

HIIT is a good option if you are like me, and work a 9-5 full-time job. You can quickly pop into the Gym on the way home and get an effective workout in.

Benefits of HIIT

  • If you believe in Calories In Calories Out. Then it is a good way to increase your calories out. I acknowledge CICO as a potential tool, but do not think it is as big a deal on Carnivore as other diets because it is hard for your body to turn protein into fat.
  • It raises your metabolic rate for hours after the workout.
  • It has been shown to target visceral fat for burning, which is the bad fat around your organs that can be linked with numerous metabolic conditions.
  • Improves your muscle’s ability to use oxygen. Which is great for explosive pursuits but will also improve your speed and power at aerobic fat burning endurance levels.
  • Has been shown to be beneficial for blood pressure.
  • Can help control blood pressure.

The above are the common benefits you will see from google, however, really if you had a decent diet you wouldn’t need to worry about a lot of them, like the potential benefits for blood pressure.

Diet is the biggest lever in health, exercise should just be viewed as a nice optional extra.

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Daily Diary

Monday 18th November 2019

5am – miracle morning

6:30am – dog walk

7:30am – 500g bacon, 500ml raw kefir, 4 raw egg yolks, white coffee.

10am – white coffee

1pm – 500g cheeseburgers, white coffee, 500ml raw kefir

6pm – Gym

Squats

Warm up – 20kg 12 reps, 40kg 8 reps, 60kg 6 reps.

Work Sets – 80kg 3 reps for 8 sets, 1 minute rests.

Bench Press

Warm Up – 20kg 12 reps, 30kg 8 reps, 40kg 6 reps.

Work Sets – 60kg 3 reps for 8 sets, 1 minute rests.

Bent Over Rows

Warm Up – 20kg 12 reps, 40kg 8 reps, 60kg 6 reps.

Work Sets – 70kg 3 reps for 8 sets, 1 minute rests.

Tuesday 19/11/2019

5am – miracle morning

6:30am – dog walk

7:30am – White coffee

10am – white coffee

1pm – 500g cheeseburgers, 300g bacon, 500ml raw kefir and white coffee

6pm – Steak and Prawns, 3 bottles of Non-Alcoholic Lager.

Wednesday 20/11/2019

5am – miracle morning

6:30am – dog walk

7:30am – White coffee

10am – white coffee

1pm – 500g cheeseburgers, 300g bacon, 500ml raw kefir and white coffee

6pm – Gym

Quarter Squats

Warm up – 20kg 12 reps, 40kg 8 reps, 60kg 6 reps.

Work Sets – 100kg 3 reps for 8 sets, 1 minute rests.

Overhead Press

Warm Up – 5kg 12 reps, 10kg 8 reps, 20kg 6 reps.

Work Sets – 30kg 3 reps for 8 sets, 1 minute rests.

Deadlifts

Warm Up – 20kg 12 reps, 40kg 8 reps, 60kg 6 reps.

Work Sets – 90kg 3 reps for 8 sets, 1 minute rests.

Thursday 21/11/2019

5am – miracle morning

6:30am – dog walk

7:30am – white coffee

10am – white coffee

1pm – 500g cheeseburgers, 300g bacon, 500ml raw kefir and white coffee

3pm – white coffee

6pm – Gym – HIIT training. 10*100m sprints on the Concept2 indoor rower with 1 minute rests.

Friday 22/11/2019

5am: Miracle Morning

6:30am – dog walk

8am: white coffee.

1pm: 500g beef burgers, 300g bacon, 100g cheese, 500ml kefir and white coffee.

3pm: white coffee.

6pm: Gym

Pull Ups – 5 reps for 5 sets

Dips – 7 reps for 5 sets

Single Leg Romanian Deadlifts – 20kg – 5 reps for 8 sets

Single Leg Calf raises – 13 reps for 5 sets

8pm: 3 cans of Alcohol-Free lager.

Saturday 23/11/2019

7am: Gym.

Pull ups, Press Ups, Romainian deadlifts, Calf raises and 45 minutes on the Exercise bike. 

11am: Dog walk.

1pm: 4 bunless double bacon cheeseburgers from McDonald’s.

7pm: Beef plate joint, 2 bottle of beer, and a bottle of red wine.

Sunday 25/11/2019

9am: Kefir, raw egg yolks, bacon, and cheese.

11am: dog walk.

2pm: Beef cheek,

3pm: dog walk.

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Ketogenic Endurance – I hoped you enjoyed this post.

If you like what I am about, check out the below.

  • Carnivore Fit Expanded Edition: eBook/paperback book detailing how to adopt the Contemporary Carnivore Diet, and how to exercise on it.
  • Carnivore Diet Success Stories Facebook group.
  • Carnivore Diet Success Stories Newsletter.
  • I have a range of apparel on Amazon US/UK/DE, with Amazon Prime delivery.
  • I have a different range of Apparel and Accessories on Etsy. As a thank you for reading this article, you can use the Discount Code KETOGENICENDURANCE10 for 10% off on my Etsy Store.
  • I also sell a range of Journals, Diaries, Notebooks and Planners, again with Amazon Prime Delivery.
  • I am an ambassador for the lifestyle brand Descended From Odin, have a look at their apparel and accessories: Click here and get 10% off with the code “ketogenicendurance”

 

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Get healthy, get fit and get happy.

Target Goals – Started October 2019

Flexibility

Full splits

Front splits

Suspension splits aka Van Damme style

Strength

Bench Press 1.5* body weight

Deadlift 2.5* body weight

Overhead press body weight

Press ups 50 in row

Press ups 100 a day for 30 days

Press ups one arm strict form

Pull ups 20 in a row

Pull ups one arm strict form

Squat 2* body weight

Visible Abs

10% body fat

Sport

Age group GB record in anything.

North East British masters 100m Track and Field race.

Run Half marathon PB 1:50

Run 5K PB 22 minutes

Run 10K PB 50 minutes

Run the Ullswater way

Run 520 miles in a calendar year.

Other

Camp in Cornwall

Camp in Loch Lomond

Cold showers 30 day streak

Hike Helvellyn

Miracle Morning 30 day streak

48 hour fast

72 hour fast

Completed Goals

Zero so far haha