Hot Naked Women

[TheFitOne]

Completed my first weights workout of the week last night

Workout 1 - Weights Desc (Sets) Desc 2 (Reps)

Warm Up
Foam Roll
10 x dynamic stretches 3

Weights
A BB Front Squat with Push Press 5 5
B1 DB Waterbury Row 5 5
B2 BB Good Morning with Reverse Lunge 5 5
B3 Squat Jump to Chinup with Knee Tuck 5 5
C 30s Plank, 30s Reverse Cruches, 30 Crunches 2 *
Finisher
Kettleall Swings (as many as possible for 10 mins) 1 >130

Cool Down
Stretch

My conditioning has improved dramatically and am able to complete these workouts much more easily than a few weeks ago. I am still exhausted by the end of the workout, but not as much as when I began the program.

After last week's lack of weight loss, I have decided to tighten my diet up. Perviously I was aiming for 10 x bodyweight (1900 calories) and I was sometimes hitting around 2200 or 2300 calories. I am going to tighten this up and make sure that I hit 1900 calories per day now and I am not going to allow myself to go over. I will see how I get on from now.

[TheFitOne]

Damn it. Long 15 hour work day yesterday. Didn't get to go for my jog. I hit my target of 1900 calories though. Will either do a weights workout or go for a jog tonight depending on if I can get away from work at a reasonable hour.

[TheFitOne]

Got in a 40 minute run yesterday which is great. I had a really long day yesterday and had to get in early for work. I think this is the reason that i was really hungry all day. Consequently, I went over my target of 1900 calories and hit somewhere around 2400 calories. This is not the end of the world as I got my jog in so that would have helped.

[TheFitOne]

Finished the second weights workout of the week:

Workout 2 - Weights Desc (Sets) Desc 2 (Reps)

Warm Up
10 x dynamic stretches

Weights
A DB Romanian Deadlift to Split Snatch (plus lunge) 4 10
B1 Push Up with Mountain Climbers 4 10
B2 BB Row to Back Extension Hybrid 4 10
B3 DB Dynamic Lunge with Shouder Press 4 10
C 20 Squat Jumps, 20 Squats, 20 Squat Hold 2 * 0

Finisher
Tabata 8 *

Cool Down
Stretch

I'm feeling great and despite the scale weight not shifting, I am feeling slimmer and slimmer. I hope that this week that the scale does shift a little more.

A little over my calorie target (1900). I consumed around 2100 today.

[TheFitOne]

Got back from my 50 minute jog just now. Feeling really good. I'll do some foam rolling tonight. I am looking forward to my weekly weight check tomorrow. Hopefully it will be an improvement from last week.

[TheFitOne]

Week 4 over. Not amazing progress and am down 0.4 pounds. Here is the progress list:

Week: / Weight (lbs) / Fat (%)
0: 196 / NA
1: 194.6 / 27.3
2: 192.6 / 26.3
3: 192.4 / 25.1
4: 192.0 / N/A

I didn't get a chance to take my fat this week, and am hoping that its gone down.

I have completed week 4 of the Real Fast Fat Loss programme. I plan to continue this for at least another 2 weeks and again, I will reassess from there.

The fat is simply not shifting fast enough, but I need to give my target of 1900 calories at least another week.

[Cynic]

Don't whine, you're making progress.

Or, is it Quit baggin'...I forget.

[TheFitOne]

Originally Posted by Cynic

Don't whine, you're making progress.

Or, is it Quit baggin'...I forget.

But whining is what I'm good at!

[TheFitOne]

Completed my 50 minute jog yesterday and hit the calorie target of 1900. I did eat some chocolate yesterday but I stayed within my target.

Weights workout tonight. Its cold in London at the moment so my garage will be freezing when I workout tonight!

[TheFitOne]

Had the worst workout yet last night. I got home and I was really tired. I couldn't lift anywhere near what I normally can and had to reduce the weight just to complete my workout. Just one of those days I guess.

Got in 1900 calories, so calorie target achieved.

[stingo]

Yup there will be days like that. The good thing is that you did some kind of workout rather than none at all - takes some discipline o get through it.

[TheFitOne]

Originally Posted by stingo

Yup there will be days like that. The good thing is that you did some kind of workout rather than none at all - takes some discipline o get through it.

Stingo - I agree, I just took it on the chin. I am glad that I did do something. I'll be back at it hard tonight!

[TheFitOne]

Completed a 50 minute jog yesterday and compared to the night before I had plenty of energy.

At the moment I am not sure as to either complete, my weights workout, take the day off or go for a run. I will see how I feel at the end of the day.

[TheFitOne]

Had a really long work day yestday so I was forced to take a day off. Feeling superb today. The rest probably helped. I was a little under my target calories yesterday.

I'll be doing the weights workout tonight...

[TheFitOne]

I had a superb weight session yesterday. Things went superbly in comparison to Monday's session. I hit my target number of calories for the day.

I have just been for a 50 minute run this morning. It's so cold outside, I couldn't feel my hands when I got back. I am feeling very hungry, even after breakfast. I will resist eating off-plan.

I am backed-up on the toilet front. I do not feel any discomfort but I know that I should be going more.

Week 5 results tomorrow and I expect the scale to have moved.

[TheFitOne]

Week 5 results are in. I am down a little over 1.5 lbs so its been a good week. Fat has increased (according to my Tanita scale).

Week: / Weight (lbs) / Fat (%)
0: 196 / NA
1: 194.6 / 27.3
2: 192.6 / 26.3
3: 192.4 / 25.1
4: 192.0 / N/A
5: 190.4 / 25.4

This morning I felt exhausted and very hungry and decided to postpone my final weights session of the week to tomorrow. I did go for a run and even that was excruciating.

I am going to eat everything in sight today as it is my cheat day. I have not been in the best of moods in the past few days, due to the dieting. I am hoping that my cheat day lifts me. I am also going to increase my fish oil intake from 9 to 15 capsules over the next few days to help lift me. The cheat day should also help "clear me out".

[TheFitOne]

Completed my final weights session of the week. Found it easily because of the cheat day I had yesterday. I ate a massive amount of calories yesterday, probably a lot more than I should have. I am back on track today.

Another week begins tomorrow and another drop in the scale is anticipated.

[TheFitOne]

I am getting quite bored of my current program at the moment. I've now been on it for 5 weeks and I am getting results. I could stay on it for another 3 weeks as it is meant to last for as long as 8 weeks. I am getting results but I'm pretty bored. I will have a think about it.

[TheFitOne]

Feel achey. I tried to go for a 50 minute run and my legs felt tight, sore and I was in quite some pain. I managed a very slow 25 minutes. I came back and foam rolled. This helped to relieve my aches and pains.

I am starting to think that these long bouts of cardio are not really helping me as I just end up with aches and very hungry. I am going to cut these back to 25 minutes this week just to see how I feel and get on.

Still deciding whether or not to stick to the current programme. I have until tomorrow to decide. I'll sleep on it.