Day 1
Yesterday I stood on the scales. I'm expecting 93kgs.
96.2kgs!!! Ouch that makes hitting my goal that little bit harder. Harder but not impossible.
So what's wrong?
Water intake is far too low, I'm lucky if I drink half a litre a day. And over Easter my eating was just out of control, it wasn't even a case of a little bit of anything it was just crap food after crap after crap food.
At the moment this week I'm going to have to wing it a lot. I haven't really sat down and built my training plan, my eating plan or anything really, all I do know is that my end target by the 23rd June has to be 83kgs.
13.2 kgs in 12 weeks. 1.1kgs a week.
Monday 4th April 2016
Woke up at 7am.
Breakfast at 7.30am
80grams Porridge , 1 scoop of synths 6, 20 grams dried cranberries, 20 grams dried raisins.
Clients back to back till 1.30pm
1.30pm 2 protein bars + Small Americano Coffee
6pm Trained
30 mins elliptical level 8
Smith Machine deadlifts 20x21, 40x13, 60x8, 80x5
Single leg leg press* S6-40x21, S5-50x13, S4-60x8, S4-70x5
* S6 denotes the setting on the leg press. I'm still rehabbing so trying to increase the range of movement with each leg.
Leg press both legs 70x21 super slow and deliberate
Single Leg Leg Curls 20x21, 25x13, 27.5x8, 30x5
Single Leg T-bend deadlifts 8kgKB (x2) x21, 12kgKBx13, 16kgs KB x8, 20kgKBx5
Step up balance-lat raise into a rotation - deliberate single leg reverse lunge down x8 each side with 5kg DB
Step up balance-lat raise - Balance leg with full extension and quad tension. x10 each side
Goblet squats to bench S9 24kgs x12, 24kgs x12, 24kgs x12
Walk home cool down.
8pm Chicken (200g) and salad.
I set my timer to go off throughout the day at 2 hours intervals. During each interval I drank 50cl of water.
By the end of the day I had consumed 3 litres of water.
Tuesday 5th April
This morning I got up at 5am my weight was 95.0kgs.
Breakfast 8am - 3 scrambled eggs - 1 sausage - Tomato relish
Lunch 1.30pm - 50g Leerdammer Cheese - 2 slices of ham
Snack 4pm - 50g Cashews, 80grams Raisins
Dinner 7pm Chicken salad
Today I haven't been as good waterwise probably only drinking 1.5 litres maximum.
Now my instinctive plan to lose fat is going to use a combination of two approaches. Tim Ferris's 4 Hour Body and Feed Zone Portable. I need solutions that I can use on the run, and I spend all of my life moving around so I need to address this.
This week is more about eating cleaner, I'm never going to be able to be a zero carb person, I'd be ridiculously miserable and I wouldn't be able to think straight.
Tomorrow is an upper body workout and 30 minutes of cardio. I'm seeing Alex late afternoon so any tightness in my ankles can be loosened out.
96.2kgs!!! Ouch that makes hitting my goal that little bit harder. Harder but not impossible.
So what's wrong?
Water intake is far too low, I'm lucky if I drink half a litre a day. And over Easter my eating was just out of control, it wasn't even a case of a little bit of anything it was just crap food after crap after crap food.
At the moment this week I'm going to have to wing it a lot. I haven't really sat down and built my training plan, my eating plan or anything really, all I do know is that my end target by the 23rd June has to be 83kgs.
13.2 kgs in 12 weeks. 1.1kgs a week.
Monday 4th April 2016
Woke up at 7am.
Breakfast at 7.30am
80grams Porridge , 1 scoop of synths 6, 20 grams dried cranberries, 20 grams dried raisins.
Clients back to back till 1.30pm
1.30pm 2 protein bars + Small Americano Coffee
6pm Trained
30 mins elliptical level 8
Smith Machine deadlifts 20x21, 40x13, 60x8, 80x5
Single leg leg press* S6-40x21, S5-50x13, S4-60x8, S4-70x5
* S6 denotes the setting on the leg press. I'm still rehabbing so trying to increase the range of movement with each leg.
Leg press both legs 70x21 super slow and deliberate
Single Leg Leg Curls 20x21, 25x13, 27.5x8, 30x5
Single Leg T-bend deadlifts 8kgKB (x2) x21, 12kgKBx13, 16kgs KB x8, 20kgKBx5
Step up balance-lat raise into a rotation - deliberate single leg reverse lunge down x8 each side with 5kg DB
Step up balance-lat raise - Balance leg with full extension and quad tension. x10 each side
Goblet squats to bench S9 24kgs x12, 24kgs x12, 24kgs x12
Walk home cool down.
8pm Chicken (200g) and salad.
I set my timer to go off throughout the day at 2 hours intervals. During each interval I drank 50cl of water.
By the end of the day I had consumed 3 litres of water.
Tuesday 5th April
This morning I got up at 5am my weight was 95.0kgs.
Breakfast 8am - 3 scrambled eggs - 1 sausage - Tomato relish
Lunch 1.30pm - 50g Leerdammer Cheese - 2 slices of ham
Snack 4pm - 50g Cashews, 80grams Raisins
Dinner 7pm Chicken salad
Today I haven't been as good waterwise probably only drinking 1.5 litres maximum.
Now my instinctive plan to lose fat is going to use a combination of two approaches. Tim Ferris's 4 Hour Body and Feed Zone Portable. I need solutions that I can use on the run, and I spend all of my life moving around so I need to address this.
This week is more about eating cleaner, I'm never going to be able to be a zero carb person, I'd be ridiculously miserable and I wouldn't be able to think straight.
Tomorrow is an upper body workout and 30 minutes of cardio. I'm seeing Alex late afternoon so any tightness in my ankles can be loosened out.
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