Bahtatboy

Thanks

Wobbled a bit last night: difficult day at work, didn't eat right, felt down when I got home, and nearly went off down the pub. Nobody to tell me not to be so stupid. Did the right thing in the end. Wearing some trousers today that I haven't been able to wear for some time, and I know I'm going to have a wobble again fairly soon: think I'll hang one of my want-to-wear-in-China shirts on the back of my front door as a reminder...

scrubbedexpat141

Wobble is natural.

Have reminders round the place - picture of you on day one / the shirt for China like you say.....these are good ideas.

Keep it up mate, good solid weight loss to start with - awesome work.

Bahtatboy

17 April 2012: Week 2: Day 2
06:15 4 mins warm up + 20 mins HIIT on Concept2: 5,008m
20:00 Evening low-intensity (intensity level 6-7) CV: 30 mins on Concept2, 6,096m

06:00 Lemon squeezed into big glass of water
07:00 2 boiled eggs
10:00 Shake: protein, oats
13:30 3-egg omelette, an apple
16:30 Handful of nuts, glass of low-fat milk
18:30 Shake: protein, oats, vinegar
19:45 Lemon squeezed into big glass of water
20:45 1 portion turkey curry
22:30 Glass of low-fat milk

What I Did Well Today
 Good early-morning CV workout
 Good evening low-intensity CV workout
 Clean protein sources
 No booze

What I Should Do / Do Better Tomorrow
 Record Concept2 warm up and HIIT distances separately, so that I can gauge my HIIT improvement
 Sleep as early as possible

Millhouse

Well done on the exercise.

5 eggs! Have you noticed any ill effects? Feathers, desire to fly or crap in the corner?

The diet does fascinate me though... it looks like a rehash of the egg-grapefruit / mayo thing

Bahtatboy

No side effects from the eggs. I usually buy the organic, free-range ones, but that means they're French, which I object to: surely there's somewhere closer where these are available from.

Diet is, primarily, a body-building one, although with reduced carbs because I'm concentrating on fat loss rather than muscle building at this point.

Bahtatboy

18 April 2012: Week 2: Day 3
Missed my morning workout—couldn't get out of bed by 06.00. Morning + evening workouts on 2 consecutive days perhaps too much—maybe just not fit enough yet. Will scale back to morning + evening every other day.

20:00 Upper body workout out + abs

07:45 Myoplex Lite pre-prepared protein shake
10:30 Shake: protein, oats, frozen berries, cider vinegar
13:30 1 ½ -egg omelette, an apple
15:30 Sardines in tomato sauce
18:00 Handful of nuts, glass of low-fat milk
19:30 Pre-resistance-training shake: 2 scoops protein powder, oats, honey, frozen strawberries, vinegar
21:00 1 portion turkey curry, 1/2 tin of beetroot
22:30 Glass of low-fat milk


What I Did Well Today
 Excellent evening resistance workout
 Clean protein sources
 No booze

What I Should Do / Do Better Tomorrow
 Record Concept2 warm up and HIIT distances separately, so that I can gauge my HIIT improvement

Bahtatboy

19 April 2012: Week 2: Day 4
Missed my morning workout again—too tired from the very heavy resistance workout last night. Will do this evening.

20:00 5 mins warm up; 21 mins HIIT on Concept2: 4,432m

09:00 Shake: protein, oats, frozen berries, cider vinegar
11:00 Handful of nuts, glass of low-fat milk
13:30 3 -egg omelette, an apple
15:30 Handful of nuts, glass of low-fat milk
18:30 Shake: protein, oats, frozen berries, cider vinegar

20:30 Tin of tuna, ½ tin of toms
22:30 Pre-sleep shake: 1 scoop protein powder, low-fat milk, frozen berries, vinegar

What I Did Well Today
 Good CV workout
 Clean protein sources
 No booze

What I Should Do / Do Better Tomorrow
 Really heavy lower body workout before my 24 hours off
 Don't go silly on the booze

Bahtatboy

20 April 2012: Week 2: Day 5
Free day starts at midday with Coopers brunch: desperately need some red meat. And a beer. Or two…

09:00 Lower body workout + abs

08:00 Lemon squeezed into big glass of water
08:30 Pre-resistance-training shake: 2 scoops protein powder, oats, honey, frozen strawberries, vinegar
10:00 Post-resistance-training shake: 2 scoops protein powder, frozen strawberries, vinegar; 2 slices wholemeal bread
12:00 Free day (24 hours) starts

What I Did Well Today
 Nice 'n' heavy legs workout, and abs till failure
 Didn't go silly with the eating, just enjoyed
 Only fairly silly with the booze.

What I Should Do / Do Better Tomorrow
 Enjoy the remaining ½ day free, but in moderation
 Back on the clean eating from noon

Bahtatboy

21 April 2012: Week 2: Day 6
Free day till noon. No workout today.

15:30 Tin tuna, ½ tin toms
22:00 Glass of low-fat milk

Millhouse

Is that it? Did you just stay in bed all day? Why no exercise in the evening (free day had finished, no?)

scrubbedexpat141

****ing task master aren't you.

Bahtatboy

Need one day per week without exercise (did a big workout on Friday morning). Walked from the sofa to the kitchen a couple of times.

Bahtatboy

22 April 2012: Week 2: Day 7
20:00 5 mins warm up; 21 mins HIIT on Concept2 (at Week 2 split times): Calculated distance = 4,422m; actual distance = 4,465m

10:00 Shake: protein, oats, frozen berries, cider vinegar
13:00 3-egg omelette
16:00 Sardines in tomato sauce
18:00 Shake: protein, oats, frozen berries, cider vinegar
20:00 Lemon squeezed into big glass of water
21:00 Tuna and tinned toms
22:30 Dsp peanut butter (organic, sugar-free)

What I Did Well Today
 Good CV, improved distance. Still had some gas in the tank
 Ate properly

What I Should Do / Do Better Tomorrow
 Morning workout

Bahtatboy

23 April: Week 2 Review
Plus Points:
 Stuck to the plan
 Good, clean eating
 No booze except on my day off
 Exercised HARD every day except for my day off
 Developing more power and focus in my resistance workouts
 CV workouts on Concept2 improving: faster times, better rhythm and stamina
 Exercise and eating regime have become a habit (although need to ensure I do morning workouts every day)
 Shirts and trousers vastly more comfortable
 Saw some friends at the weekend who I hadn't seen since before I started, and all remarked that I looked better
 Had a good day off: didn't go berserk, and didn't allow it to extend beyond 24 hours

Negatives
 Didn't do morning workouts every day: must ensure I get to bed early enough.

Plan for Week 3
 Just keep at it
 Must go to bed early enough so I can do a morning workout EVERY day
 Try to do morning and evening sessions on CV days
 Remain conscious that I've often failed after about 2 weeks (which is when I can usually notice appreciable change). The next 10 weeks are going to pass anyway, so make them worthwhile: fast-forward to 2nd July and keep firmly in mind how I will feel then.
 Decrease Concept2 500m split times: (effort level:split time): 5:2.33; 6:2.28; 7:2.23; 8:2.18: 9:2.13; 10:2.08. Calculated distance = 4,454m.
 Make sure Wednesday night + the weekend don't end up as a 3-day splurge

Metrics: Change since start of Prep Week
Weight kg : 102.2 – 99.4 = 2.8kg drop. 0.3kg gain this week. Must keep in mind that progress isn't linear. The way my clothes fit is far more important than a spot weight on the scales—I can feel I'm making progress, and my shirts and trousers are more comfortable now than they were a week ago. Also can see more definition in my arms and shoulders, so any weight gain is probably increased muscle (which is part of the overall plan anyway).
Trousers: Still in 38", but more comfortable than last week
Shirts: Now comfortably wearing next batch of shirts, which were almost too tight to even button up when I started

Bahtatboy

23 April 2012: Week 3: Day 1
06:30 Chest and back
20:00 Shoulders and arms; abs
Split today's workout between am and pm: felt like going really heavy this morning, and didn't want to rush it.

06:15 Pre-resistance-training shake: 2 scoops protein powder, oats, honey, frozen strawberries, vinegar
09:00 Post-resistance-training shake: 2 scoops protein powder, frozen berries, vinegar
11:30 Sardines in tomato sauce
14:00 3-egg omelette
17:00 Sardines in tomato sauce
19:30 Pre-resistance-training shake: 2 scoops protein powder, oats, honey, frozen strawberries, vinegar
21:00 Tuna & ½ tin toms

What I Did Well Today
 Intense resistance training. Have got the "mind-muscle link" working.
 Ate properly

What I Should Do / Do Better Tomorrow
 Beat the calculated 4,454m distance for Week 3 splits on the Concept2 (should be ok coz I beat it by 9m yesterday on a slower split time)
 Lower the protein intake; today was ok because heavy weights.