I've been convinced to start this log to help me with my goals and track my progress. I hope that I can post here regularly.
I am in my second week of my transformation and I am on the Real Fast Fat Loss workout programme. I intend to continue this for 6-8 weeks, but knowing me, I will get bored and finish it at 6 weeks.
I also go for a very light jog for 40 minutes 3 or 4 times per week.
I am on a low carb diet, but am not tracking the macros exactly. I just keep the carbs low and the protein high. I do always track the calories and I am currently using the 10 x bodyweight (lbs) formula. As I am around 194lbs at the moment, I will be consuming around 1800-2000 calories per day.
My goal is to reach 182 lbs and I will then reassess my situation from there.
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"If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you'll have a tremendous core and a small, weak body that we'll all laugh at."
TC Luoma
Woke up this morning and I am feel really sore. My thighs are a little tight. I'll perform some static stretching tonight after I come back from my 40 minute jog.
I didn't feel completely recovered from yesterday's workout. Feeling tired and really sore. I decided to not go for the 40 minute jog today and rest. I want to be able to have a good weights workout tomorrow morning. I upped my dose of fish oil today to aid the recovery. I also increased my fibre intake slghtly today.
why are you taking all this? specifically, the ones highlighted.
Vitamin C - to aid recovery
Vitamin B6 - I take with my post-workout shake to regulate blood glucose
I don't feel that these vitamins really add that much and when I finish the bottles that I have, I won't be getting any more.
Hot-Rox - to aid the fat loss process. I feel that this is a superb supplement that along with any fat burning process, provides me with a load of energy and slightly reduces my appetite.
BCAAs - to reduce soreness, and maintain muscle. I am aware that there are ample BCAAs from normal food, but what the heck!
Pre/Post-workout shake - energy during workouts and recovery after workouts.
Beta-alanine - for the extra energy/endurance during workouts. I can actually feel the difference and it works for me.
Woke up at 4.30am this morning and could not get back to sleep so I decided to workout. So I have only had 5 hours sleep and I will pay for this later in the day.
Luckily I now have a rack and weights in my garage now and don't have to go to the gym anymore. It has made such a difference being able to train whenever I like and not having to wait for equipment.
I finished my third and final weights session of the week of the following exercises:
Workout 3 - Weights Desc (Sets) Desc 2 (Reps)
Warm Up
Foam Roll
10 x dynamic stretches
Weights
A BB Front Squat with Push Press 3 15
B1 DB Waterbury Row 3 15
B2 BB Good Morning with Reverse Lunge 3 15
B3 Squat Jump to Chinup with Knee Tuck 3 15
C 30s Plank, 30s Reverse Cruches, 30 Crunches 2 *
Finisher
Kettleall Swings (as many as possible for 10 mins) 1 ?
Cool Down
Stretch 45 secs each area
So I have my weekly weigh-in tomorrow. I hope all of this hard work is paying off!
Sitting at home today and its really very tempting to stray from my diet. I can't do it as I am taking my other half out tomorrow for a meal. Tomorrow will be my cheat day. Plus it will throw off my week's results as I have my weigh-in tomorrow.
Must stay strong.
Must stay strong.
Must stay strong.
I have been having some digestion issues recently. It was only a few days ago that I have added 20 grams of additional fibre into my diet to see if this helps out. I guess I will see the benefits of this in the next few days or week.
Today, I am going to a Turkish restaurant with the Mrs and today will be a cheat day. I was going to go for a run this morning, but I am going to be walking around London for a few hours or so and I think that this will replace the need for any cardio.
I am supp'd up to my eyeballs at the moment. When my B6 finishes I am not going to replace it.
Do you use it?
I first heard about it when researching Cell Tech. They used it as part if their 3 part creatine delivery system. I looked into it as an individual supplement and found some great benifits as a partitioning agent durring periods of carb loading. It helps redirect carb storage to build up glucogen stores rather than converting to fat stores. I've used it to help carb usage durring building phases. Make sure what you get is specificly R-ALA, anything else is garbage. Google it to learn more.
I had my cheat day yesterday. I pretty much stuffed my face full of crap. I actually did lots of walking around London and I even managed to squeeze in a 40 minute jog. I
I'm back to the clean living today and went for another light 40 minute jog. I'll be beginning week 3 of the weights programme tomorrow.
On a side note, the cheat food that I ate yesterday has led me to produce some toxic gases from the rear today. Its pretty nasty!
Completed my first weights workout of the week yesterday:
Workout 1 - Weights Desc (Sets) Desc 2 (Reps)
Warm Up
10 x dynamic stretches 3
Weights
A DB Romanian Deadlift to Split Snatch (plus lunge) 5 5
B1 Push Up with Mountain Climbers 5 5
B2 BB Row to Back Extension Hybrid 5 5
B3 DB Dynamic Lunge with Shouder Press 5 5
C 20 Squat Jumps, 20 Squats, 20 Squat Hold 2 *
Finisher
2 x Tabata no rest, 5 mins moderate in between 8 *
Cool Down
Stretch 45 secs each area
Despite the workouts still being very painful, I am getting used to them. I can feel my strength and conditioning definitely improving. I am still gasping for air inbetween each set andam loving it!
I'm still a little "backed-up" though. I will increase my fibre intake by another 10 grams. So I will be comsuming a total of 30 grams of fibre to supplement my diet.
I went for my 45 minute jog last night and hit my target number of calories. I've increased my additional fibre intake to 30 grams a day (15 grams in the morning and 15 at night). This doesn't seem to have help much and I am seriously backed-up!
I'll have a look around to see if there is anything else that I could use to support the flow.
My pipes have been cleared and I feel 2lbs lighter! I did not have time for my weights session last night as I had a 16 hour day at work. I will do it tonight. I still stayed within my calorie target.
Quick update. Completed the weights session yesterday and I've been for a run this morning. Feel good and am looking forward to posting my weekly results tomorrow.
I have just taken my weekly results and they are not as good as I expected considering that I have stuck to my diet. The good think is that my fat percentage dropped by 1%. So I might have actually gained some muscle. If I continue to lose fat then I am happy for this to continue.
For the coming week, I am going to increase my cardio sessions from 40 minutes of light jogging by 20 minutes. So I will be doing 3, 1 hour sessions per week along with my weight lifting.
If I do not see any significant progress next week, then I will drop my calories from around 2000 per day to 1800.
So I am disappointed with my weight loss and happy about the fat loss. Mixed emotions.
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