7 week detox and training

Chris Kimmerly · 06-14-2006, 01:38 PM

After a few requests I have decided to star a training log go along with my 6 week detox program.

Week 1- Liquids only, no exercise at all
Week 2- Liquids and fruit, body-weight exercises, short duration-high intensity cadrio
Week 3- Add veggies, exercise same as week 2
Week 4- Add brown rice, light weights, add some long duration cardio, get back to fight trainng
Week 5-Add beans and lentils, increase weights
Week 6-Add lean meats (fish, chicken etc), increase weights
Week 7 Full meals clean meals. Full prep for fighting

Background.

33 years old, was 235lbs at 5' 7". I have been in martial arts for 21 years. Have always fought with my weight and never won. I can lose it fast but can also gain it in a hurry. My goal is to reach 200lbs with 5-10% body fat.
I train in karate, BJJ, judo, kickboxing and I have an MMA record of 2-2.

My idea with this program is to go cold turkey with the junk food. With starting with a liquid only diet and slowly over time introduce good solid food back into the diet I can stay away from the junk and eat clean.

Chris Kimmerly · 06-14-2006, 01:39 PM

I recently underwent a 7 day fast comsuming only water and 1 32g protein shake mixed with water nightly. I did no exercise while on the fast.

Below are the results
Weight lbs % body fat Fat lbs LMM
Tuesday 07/06/2006 234.00 27.30% 63.88 170.12
Saturday 10/06/2006 224.00 26.08% 60.03 163.97
Monday 12/06/2006 221.00 25.40% 53.13 164.87
Tuesday 13/06/2006 218.00 22.30% 48.61 169.39

Loss/gain 16.00 5.70% 15.27 0.73

I am now going to start introduce only fruit and protien (shakes with water) into my diet for the next seven days.

Chris Kimmerly · 06-14-2006, 01:40 PM

Sorry for the mix up. After I posted the info the numbers and colums got screwed up.
The first # is the date, then weight, % of body fat. fat in lbs then LEan muscle mass

The result show how much was lost or gain

Chris Kimmerly · 06:56 PM

This week I will eat 5-6 times a day introducing fruit back into my diet along with protien shakes mixed with water as well as a multi-vitamin. I should state as well that I took a multi-vitamin and a nightly shake mixed with water during week 1 as well to try to keep the muscle I had.

Every other day I will do body weight exercises such as push-ups, sit-ups, leg raises, neck bridges, squats, pull-ups, handstands. Well you get the picture. I will do 3 sets of as many as my body will allow. Remember I have been without carbs for 7 days so my energy stores are depleted.

I will also, on the off days is do high intensity cardio. I have had good results with this in the past. I will do 5 minutes of cardio. 30 jog followed immeadiately by a 30 second sprint and continue that sequence for 5 minutes. The fat burning effects of sprinting last hours after you are done.

bacon · 06-14-2006, 01:50 PM

My morbid curiousity insists that I read this daily. I hope you keep it current.

Good Luck

LPF4 · 06-14-2006, 04:37 PM

Couple of questions.

Were did you get this detox idea from and how are you measuring your body fat?

What was you diet prior to this? I assume you were very active (consistently?) with all the martial arts.

For your goal you are going to have to gain some muscle, anywhere from 10-20 lbs.

Good luck.

Monger · 06-14-2006, 04:58 PM

Quote:

Originally Posted by cbdk

I will also, on the off days is do high intensity cardio. I have had good results with this in the past. I will do 5 minutes of cardio. 30 jog followed immeadiately by a 30 second sprint and continue that sequence for 5 minutes. The fat burning effects of sprinting last hours after you are done.

Damn, you've got to keep us informed. I'm dying to find out how you handle sprints with such a lack of nutrition. Just exactly how much fruit will you be eating in week 2? I'm curious how many carbs you'll be taking in a day.

Chris Kimmerly · 06-14-2006, 09:36 PM

Quote:

Originally Posted by Monger

Damn, you've got to keep us informed. I'm dying to find out how you handle sprints with such a lack of nutrition. Just exactly how much fruit will you be eating in week 2? I'm curious how many carbs you'll be taking in a day.

I plan on eating fruit various fruits 6x a day along with protien shakes mixed with water 6x a day, multi-vitimans and amino acids.

Chris Kimmerly · 06-14-2006, 09:38 PM

Quote:

Originally Posted by LPF4

Couple of questions.

Were did you get this detox idea from and how are you measuring your body fat?

What was you diet prior to this? I assume you were very active (consistently?) with all the martial arts.

For your goal you are going to have to gain some muscle, anywhere from 10-20 lbs.

Good luck.

My diet was not as good as it should have been and I always tried to stay onto of the training but with 2 jobs and a family it was almost impossible at times.

ferrolent · 06-15-2006, 12:44 AM

This is crazy. Eat some food. Nobody diets by starving themselves these days.