Congrats, Dansig! I’m trying to lose at least 30 pounds, preferably 50. What diet would you recommend? Or workout routine?
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Hey Mark,
I use a total daily energy expenditure calculator to know my daily caloric requirements value based on daily activity level so I can stay at a ~500-750 caloric deficit daily. I recalculate every Saturday after I weigh in so the number changes weekly.
I then use a macronutrients tracking app to ensure I’m consuming the correct food not just the right number of calories.
Lastly, and I’m saying lastly because what goes in has much more of an impact than workouts, I lift weights 5 days a week with a focus on push, pull, and legs. I also do a 20 minute cardio kicker at the end during my cut phase. I will stop cardio during my bulk.
Hope that helps.
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Sounds like the ups guy needs to do some working out 
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That is a big help, thank you! I’m going to have to focus more on food. I’m terrible for snacking instead of cooking actual meals. Which app do you use for macronutrients?
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I absolutely did NOT want to do my work out today. I am physically tired and emotionally drained. But I know if I didn’t then I would probably slack again tomorrow, and I do not want to start that domino effect. So I pushed play and I did the whole 60 minutes. 
Hells yeah!
Happy Monday Friends!! Go get it!!
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I use one called lifesum. That said, I only use it to track what my intake plan for the day is. It will tell you that you’re under or over your caloric requirements based on weight loss goals, but if you’re regularly exercising (especially if you’re bodybuilding) the macronutrient guidelines are off base. So, I use it to track what I’ve had but ignore the recommendations while staying in my established tdee values.
My long term goal is muscle definition, but in the short term it’s fat loss. I got to stay at the local homeless shelter for a few months before getting my current apartment, and all of their meals are startch. Long story short, I’m nearly 50 lbs overweight. And Moobs. 
Hi guys, excited to report that this morning I went to the gym! Yes that’s a victory for this girl.
I had been struggling with working plus gym attendance, they have me on 8 hr night shifts at the moment. Well, I did try, but waking up early in time to go to the gym was Not happening. (At least I managed to wake up for meetings).
So today I went after my night shift which finished at 6am. Worked much better! I have also gone after 6am-2pm shifts with success.
So far just doing cardio but my gym has a program/ app with weights and routines etc and accompanying videos on how to do the exercises if unsure. Will try that, and if it doesn’t work out will think about a trainer.
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Wow way to go Kat!!! Right on💪
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is on 
4 weeks to my first tournament in 22 years.
Prep has been hampered by the torn rectus abdominus muscle so been off the boil for a few weeks not been able to Do much kicking etc and the core has just been left to heal as best as it can! Alas I can wait no longer and have to raise the intensity and make up for some of this lost time!
Will I be ready?? Of course I will, nothing hits harder than life! 81 days ago I didn’t think I could have been as fit and strong as I feel today!
So, today was about loosening the joints again, strengthening the core and building some plyometric intensity into my functional strength training!
Kicks now up at 10 ft with relative ease!
Agility hurdles and Agility ladder smashed
20kg medicine ball slams
Jumping heavy tyre flips
Running heavy tyre flips
10 kg medicine ball kayak twists!
5km on treadmill
5x 5 min rounds on the heavy bag
Go hard or go home!
80 days ago
Today!
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Wonderful progress you’re making, very inspiring! What will your tournament be in?
Your post makes me think I’ll wish for a medicine ball for my bday! That looks super fun and I really detest boring core exc! 
Great work, man! Major progress for real
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I started training in Wado-Ryu when I was 6, I’m a 6th Dan Black belt in it, it is a mix of multiple different martial arts disciplines, incorporates high kicks like taekwondo, throws and locks like judo/ju-jitsu but also the slow control and form of traditional karate. Add to that I have also studied JKD, BJJ, Wing Chun and other martial arts I used to compete in MMA tournaments.
I used to compete at international level, I was u.18 British, Commonwealth and European champion so I know I have the competitive ability (or I have it in me to re-kindle). I stopped competing 22 years ago and concentrated on teaching as the step from International tournaments into prize fighter realms is massive and without sponsorship to be able to commit a life to it that type of commitment is unsustainable.
I decided that I was going to use competing again as my motivation to get through and beat my addiction, I am entering a local Wado-Ryu Tournament as a warm up, European Championship qualifiers are in April / May.
World Championships are in Quebec in early December 2nd - 5th I think (which is a few days after I will chalk up 1 yr sober - Sober date 27th November). I wasn’t aware of that until a couple of weeks ago, so I figure why not try celebrate a year sober by becoming world martial arts champion!
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Cheers pal! Small steps one day at a time, just got to keep turning up is what I tell myself!
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A very exciting and tough path you’re on, wow. I can see why you’re so motivated! You certainly have a cheerleader (a couple, I’m sure) here! Make sure to update us on your progress and on how the tournament goes!
One word of caution I do have: your athletic progress is very linked with your early sobriety. That can motivate, I get it. But this tight connection can also work backwards and threaten to destabilise your recovery if things don’t turn out the way you hope in your sport. Make sure to work a strong recovery in other areas of your life as well, to be safe.
Wish you nothing but success!
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Thanks for the support and the words of warning. I’m fully aware of the link and possible causal effect. Although it is my motivation to achieve a dream its not my main reason to be on the path to sobriety. My main reason to be here is to be the best version of myself for me and to be the father to my children and partner to my superwoman that they deserve to have in their life. Sporting achievement is a goal, my family are my life!
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