Calorie Count

To get an idea of where I have to get for my weight goal I've collated a calorie image of my body as it is now:
Resting metabolic rate: 2466 calories per day (any java calorie counter will tell you this)
Running 3-5km at my current weight: 300-400 calories per day
Martial arts training 1 hour: 800-1000 calories
This means that I have to cover 2766 calories on the off days (when I run) and 3266 calories when I train at the dojo. This seems a little low but I'll use it as a base.

Diet - Grading

To add to the training regime I'll be eating my through a fair count of calories to maintain health...with one exception. From my last grading I didn't diet and ate for comfort as I increased my training into the final weeks before the test. The result? I added 4 kilograms to an already bulky physique. As I'm already hovering at the 100kg mark (225pounds...I think) a 4 kg jump is a big deal. I already have a healthy metabolism and I can push my body pretty hard without getting ill or injuring myself (god I love sprung floors) but the simple fact of the matter is that I'm not supposed to gaining weight.
Best laid plans and all that aside I should be able to cover this sort of conditioning at a lower fighting weight - more like 92-95kg (light heavyweight by UFC standards). The muscle mass is already there, my skin-fold would be somewhere around the 12-15% mark (I haven't tested this in years but the mirror never lies!). I just need to creep it down a little. Nothing drastic, nothing detrimental to the platform that's already in place - I just need to push things in the right direction.
So, here's the plan;
The only sacrifices for the next little while are coffee and alcohol - I want to see just how much I'm emotionally attached to these little joys of life .
The rest of the plan revolves around lighter breakfasts and lunches with heaps of salad with lots of colour. I'll keep carbs to a mix of low GI muesli and soy & linseed bread (in low quantities), with small servings of rice, cous cous, and pasta. Dinners will be more open to what I can drum up at the end of the day - the only rule will be that carbs and meat can only occupy one half of my plate. If I want to fill up then it has to come from vegetables, legumes, salads, pulses and a bit of dairy (I love feta in salads). I'll add fish oil, vitamin B and L Carnatine as supplements. This should provide plenty of metabolism boosting with a mix of Omega 3.
The overall aim is to tip the scales slightly in favour of weight loss but with care. I'll be training heavily and don't want to run myself down. It'll be an interesting challenge.
I'll keep you up to speed and try to add as much information from third party sources as I can.
Cheerio.

Brown Belt grading

This isn't usually the place where I'd set out my goals for training but I thought I'd commit to a regime in the most public of places. The reason? I'm a little more than challenged by what I've thought up for myself and I want to use a public expression of dedication to keep me honest. I'll be posting my updates and results here daily.

Here's the plan:
Over the next 10 weeks I am going to attend -
20 open martial arts classes
6 intermediate/advanced classes
4 sparring classes

Run 30 times ( 3 times per week, 4-5km max)

Train 9 times on the jungle gym (there's a great free workout at various public fitness stations in local parks around Sydney).

Grade for Brown belt Shinbudo with -
7 Kata/forms (all but one graded previously)
7 sets of self defence (all but one graded previously)
1 x 30 sec round against multiple attackers
20 break falls
60 x push ups, sit ups, squats
20x cat stretches
10 x leap frogs
3 x 2 min rounds on focus mitts
3 x 2 min rounds on strike shields
3 x 2 min rounds of open sparring

There's a lot there but the classes should take care of all of the syllabus (my dojo covers the material really well - there's no 'homework'). My only issue is fitness - if I don't undertake some serious training then I won't be able to get all of the fitness component in one session (that's right - the fitness section is all done inside an hour). I don't intend to be reaching for a bucket if I can help it.
Bring it on.

Hello again

OK, it has indeed been a while since we last spoke. I'm ashamed to say that I have been revoking our little friendship for other, more mundane, things. I won't rattle these things off to you...oh well; let me see - fatherhood, work pressures, finding an atom of time to just be at home - things that don't rattle the universe to its core but keep a man embraced and focused while life continues outside his front door. These are simple things, yes, but then again I am a simple person (or at least trying to be). I got busy, plain and simple, and I won't be making an excuse out of it. Take it or leave it.
Now I'm back though there are a few things I thought I should bring to your attention. Namely this: hard work is often boring, especially to other people. Please don't despair - I just have my head down and my bum up. My life revolves around a very small number of people - please don't judge anyone by the number of face-book friends they have. I have worked very hard to keep the driftwood of acquaintance and human networks afar from my everyday life. It's paying dividends so I won't be changing any time soon. Lastly I am an extremely happy and centred individual. I choose to wear a gruff and somewhat short tempered persona at times because it is a luxury - ask my friends, they'll tell you no different.
So, without further ado -
Let's get this thing ticking over again between you and me. You know where I'm coming from now so this should make things more interesting.
For now, and with feeling,
The Plimsoll Line