Training and Nutrition 21/10/2014

Morning Session: Body 360 @ Titan Fitness Phuket:

Body 360 workout @ Titan Fitness Phuket

End of a gruelling but awesome Body 360 Session

My morning session was at Titan Fitness Phuket, taken by the ever cheerful Kim. A very tough session but noticed that my HR is gradually dropping compared to previous sessions. I am gradually getting fitter – woohoo!

The session consists of a warm up, followed by  2 rounds 6 exercises. Each round is done three times. The exercises themselves are done for 30 second high intensity intervals, followed by a 15 second break before the next. After that, time permitting, there may be a bonus round (often abs!), followed by a cool down and stretching.

Today’s session was as follows:

Round 1:

  • Medicine Ball Clean
  • Medicine Ball Burpee
  • Dumbbell Curl to Press
  • Dumbbell Burpee
  • Upright Rows
  • Renegade Rows

Round 2:

  • Medicine Ball Push Up (These HURT!)
  • Push hold & Wipers (on your back, medicine ball held in the air, legs straight up, lowering them to left then right)
  • Knee to Elbow (plank, right knee to left elbow & reverse)
  • Bridge (Essentially “hip ups” from your back)
  • Crunches
  • Plie Squats

For the geeks among you, here is a breakdown of the session as recorded by my Garmin Fenix 2:

HR Zones for Body 360 21/10/2014

Heart rate zones for Body 360 @ Titan Fitness. 21/10/2014

I was hoping to add the graph that shows HR through the session as well, but can’t find it on the Garmin website. Perhaps it is only available through the iDevice app….although that would suck.

Afternoon Session: Muay Thai @ Chockchai Muay Thai Phuket


ChockChai Muay Thai Gang

The gang post an awesome 2 hour session.

I was very slack with my Muay Thai training last year, so am pleased to be gradually getting back in to some sort of rhythm. After last weeks sessions with Turbo Fairtex, I decided to go along to my friend ChockChai 3k Battery’s new gym.

The gym itself has yet to open, but is already looking good and is a welcome addition to Soi Tad Eaid (“camp road”). It sports an already impressive team of trainers, including Muay Thai champions Tukkatong Phetpayatai and Yuttajak Kaewsamrit Chaikam. Heading the team is Chockchai himself (Boonpeng Klaphayak), who has an incredible record of 243 Muay Thai matches and 112 boxing matches under his belt. At his prime he was Asian boxing champion, defending the title for some six years until a young upstart by the name of Manny Pacquiao eventually relieved him of it.

Anyway….about the session…

I arrived a little early, and as a result spent a good 8 minutes running longer than anyone else….error! In total, I’d say I ran around the mat for 15-20 minutes. This was followed by three rounds of skipping, then it was time for hand-wraps and water.

The class took the form which many do in Thailand. 3 rounds of shadow boxing (4-5 minutes), 3 rounds of bag work (which I am pleased to report was carefully monitored by the trainers, who made helpful suggestions and corrections to everyone), followed by 3 rounds in the ring with a pad holder (I was fortunate enough to be working with ChockChai himself). After that (which is quite gruelling enough ;) ), we clinched for 15 minutes (actually, I cut it short by 5 as my HR was peaking).

Just when we thought it was all over, we were told to do 100 knees and 100 “teeps” to the bag, followed by 200 sit-ups and 100 push-ups! Fortunately a little mercy was had and it was dropped to 100 sit ups. Sadly, as we had been doing 20 press-ups IN BETWEEN each of the 9 rounds (did I mention that?), my arms were simply too fatigued to comply, but I managed the sit ups and used the excess pussy time to do back strengthening exercises to compensate.

I really enjoyed the session, going to go again on Thursday and see if I can improve a little. My left leg is fluid and quick at the moment, but my right seems a little stiff and lacks power – something to work on!


My food for the day was as follows:

Breakfast Calories Carbs Fat Protein Sat Fat Trn Fat
Fresh – – Coconut Water, 1 cup 46 9 0 2 0 0
Poached eggs on toast simple, 1 serving 269 16 14 12 3 0

Watermelon – Raw, 1 cup, balls 46 12 0 1 0 0
Calorie – Sweet Potatoe tuna and. Broccoli, 1 plate 314 34 4 37 0 0

Homemade – Grilled Salmon Steak, 6 oz 241 0 11 34 2 0
Homemade – Potatoe Mashed, Added Milk and Salt , 200 g 141 25 0 6 0 0
Generic – Papaya Shake With Water, 16 oz. 90 0 0 0 0 0

Snacks (Post workout)

Musclepharm – Combat Powder (Chocolate Milk), 1 scoop (34,9g) 130 5 2 25 1 0
Musclepharm – Combat Powder (Chocolate Milk), 1 scoop (34,9g) 130 5 2 25 1 0
Vita Coco – Pure Coconut Water 11.1 Fl oz, 11.1 fluid oz 60 15 0 0 0 0

This left me with an overall calorie intake of 1467, while burning 2780 (not including Basal Metabolic Rate).


Overall, today I managed to burn 947 Cal in the first session, and a staggering 1833 in the second! I haven’t included calories which my Vivofit reliably informs me I also burned just walking around (14313 steps, sessions NOT included)…. Very happy with the way training went, and with nutrition, although I am worried that the calorie intake is a little low for the training intensity.

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