Programming, Training

Programming and Dieting

Since I’ve been too cheap to buy a bathroom scale, I finally found a place where I can get weighed. Apparently, the BMI is taken very seriously here, and many pharmacies offer general weight checkups. I went to check it out and got some surprising results:

  • Weight: 104.2 kg
  • Body Fat: 26.6%
  • Muscle: 31.1%
  • Body Age: 51 y/o
  • BMR: 2141 kcal
  • BMI: 31.3

This was a little disheartening. I had been eating cleaner and exercising harder since June, when I weighed in at 111.4 kg. So the loss was encouraging, but these measurements put me far above where I would like to be.

So I have resumed using My Fitness Pal to track my calories and Macros, and have been working through my new training program. It has been feeling really good, and I’m looking forward to next month’s weigh-in.

My next goal is to be under 215 lbs/ 97 kg and/or 18% body fat. So far I have been able to shed the weight while maintaining or improving my lifts throughout this training cycle. Hopefully I can continue this trend, and work on building up my base musculature while I continue to shed the excess fluff.

That’s all for now, wish me luck!

Cheers,

The Bear.

Programming, Update

Progress Update

Hello everyone, I’m now 2 weeks into my new Program and it’s going very well! I have also cleaned up my diet and started using My Fitness Pal again. I’m down from around 111 kg in June, to 104.2 kg now.

For added fun, I was able to get my body fat and other biometrics measured. Currently sitting at 104 kg/239 lbs and 26.6% body fat. Not the worst I’ve ever been, but still far off where I would like.

My next goal is to be under 220 lbs and 18% body fat. I’ll be posting updates as I work through the first six weeks, and hit milestones along the way. In the mean time, here’s a progress picture of my back, from May 2016 (right) to April 2017 (left).

Programming, Update

New Training Program Ready!

After 3 weeks of testing and tweaking, I have finished the first trial-ready version of my new training program. Starting on Monday, I will be running through a full Six Week cycle, and keeping notes of my progress and the program itself. I will be scrutinizing:

  • Effectiveness – my overall progress through the 6 weeks
  • Efficiency – how well the program utilizes recovery time and upper/lower body rotation
  • Exertion – the perceived difficulty of the program, ideally strenuous without over-taxing recovery

So stay tuned for updates! If you’re interested in testing out the program, even though it’s in its early stages, message me. If you have any questions feel free to comment or message me below.

Be sure to follow my Instagram for progress pictures and videos.

Cheers,

The Bear

Update

Finally Cooking Again!

I’ve been living in Taiwan since mid-October, and I finally caved and bought some basic kitchen equipment: hot plate, frying pan, etc. Up to this point, I have been eating out all the time. Food is very cheap here, so eating out wasn’t exactly breaking the bank, but I put on around 15 lbs in 3 months.

Cooking my own food again feels great. Not only did I miss cooking, but I now have significantly more control over the composition of my diet. Eating out all the time, it was impossible to get the protein I needed without a huge amount of carbs tacked on. Seriously, Taiwanese food is ideal for bulking – fried chicken everywhere, dumplings, noodles, rice with every meal. And everywhere you look you can find a street vendor selling these delicious snacks: a fried egg with your choice of toppings inside a fried green onion pancake. My favourite vendor makes me one with corn, cheese, and bacon in the egg. I dubbed it the Taiwanese Wisconsin. Still not exactly sure what that means, but it’s delicious.

Now that I have my hotplate, however, my meals have returned to much leaner fare: eggs, meat and vegetable fry-up, and the like. I’m hoping to shed some excess weight quickly. I would like to be back down to around 225-230 lbs, to be within an easy cut of competition weight.

That’s all for now! If you have any comments or feedback, leave  a message below. If you have any questions about life in Taiwan, or being an ESL Teacher or a strongman, please feel free to message me.

Cheers,

The Bear

Update

Down and Out for the Weekend

Came down with a nasty head cold and I’ve been down and out all weekend. No training for me. But I’m feeling on the mend, and should be back at it again tomorrow. In lieu of a training update, I thought I’d share some of the difficulties I’ve faced in adjusting to life in Taiwan.

The main problem has been the language barrier, which impacts my main concern for training: getting enough food. I don’t have a kitchen in my apartment, and eating out seems to be the norm here, but it’s very difficult to eat properly without being able to prepare my own meals. The biggest struggles I’ve encountered have been: 1. everything is sweetened, and 2. restaurant food and take-away is very sodium-rich.

Number one is a huge problem because getting enough protein is difficult enough when I can’t speak Chinese to order food, but is made doubly hard when every milk, yogurt and soy product is crammed with sugar or fortified with fiber. I’ve been slowly adjusting, have found some easy alternatives to my previous diet of home-cooked chicken and vegetables. I now rely more on skim and soy milk to provide the bulk of my non-meal protein. I wasn’t able to pack any of my supplements or equipment when I came here, and I’m now getting a much larger proportion of my daily protein from solid food, as opposed to protein shakes.

Number two is less of a problem, but still annoying. All the food is quite salty (for my own taste, anyway) and I’m drinking a lot more water as a result. But many buildings and areas of Taiwan have antiquated plumbing so while the water is clean, the old pipes make tap water non-potable. So any drinking water must be bought bottled, or else boiled. I have a small boiler pot and I keep my supply up, but it’s an extra hassle that can be quite frustrating at times. Drinking bottled water is not very expensive, but seems like a needless expense. Granted, coming from Kamloops, with one of the best water filtration plants in North America, I suppose I got spoiled.

That’s all for now, hope you’re all training hard. I’ll post more later this week. I found a small boxing gym near my house, and signed up for a gym membership. I’m now planning to do 2-3 sessions there during the week, for general strength, and then make the trip to Formosa for strongman training on the weekends.

Cheers,

The Bear.

Competition, Recovery, Thoughts, Training, Update

Stones and Strength Wrap-Up & Looking Ahead

I competed in Stones and Strength this past Saturday in Squamish. I had a terrific time and I was able to improve on some weak points and try out some new events. It was another last-place finish for me, but I learned quite a bit and I’m already looking forward to competing again.

There are a few contests in September that I’m considering entering, so that gives me plenty of time to prepare. Taking the time now to just put my head down and get my program back on track is what’s most important. I’m still enjoying my training, and I’m feeling stronger and fitter than I ever have.

I’m not sure where I’ll take this blog, since my Year of Power has technically ended. But as long as I love this sport and enjoy my training, I’ll try and keep this blog updated.

I’d love to hear and suggestions or comments. Thank you all for following me on my journey, and I hope we can move forward in strength together.

Cheers,

The Bear

Update

New Recipes!

Well it’s fall. That means hot cocoa, mulled wine, and slow cooker meals. My personal favourite season, not in the least due to the shift towards hearty winter dishes in my kitchen. In the spirit of fall, I’ve decided to gather a bundle of new recipes and get them up here. I’ve added a few already, and there’s more to come, Check ’em out!