WEEK 4 : FINAL WEEK
WEIGHT : 85KG
BODYFAT : 20%
In 4 weeks I have lost a total of 5kg (10lbs)
I have also lost 5% body fat, which is huge for 4 weeks . Results are incredible I look much leaner and I feel cleaner with foods and its surprising how adventurous you can be when changing foods, its not all boring as some may think. I still have a little way to go with my target weight but I'm getting there .
The one thing I have learnt more than anything on the lifestyle change is don't give up if it's not going your way, you are going to hit bumps along the way (weekends) but it's how hard you want to hit them. Allow yourself the odd treat or glass of wine just don't go silly or over the top with it.
Body fat 21%
In my mind the hardest weeks have gone by ( 1st week ) and yes the weekends can be tricky too but you have to be sensible and stick within your limits. I was out last weekend and I was thinking oh boy all my work is coming undone now. Anyone that knows me knows I Love my food and I can put it away. Well except for now that is !
Over the course of 2 weeks my body has trained itself to eat smaller meals and knows when to say stop I'm full which really surprised me so I only had 1/4 of what is normally have ( which is good ) .
So I stayed within my limits whilst having a little weekend treat ( it doesn't hurt your goals , we are human ) but just don t over do it.
If been asked " you must be doing loads of cardio and not much weights, is that right ?"
Well to be honest it's the complete opposite, i've been just lifting weights as I enjoy it more than cardio. I train 4 times a week and work a body part a day.
Let's look at chest day as it's what most males like to train:
Warm up - 5mins cross trainer
Chest press 4 sets of 8 reps (heavy)
Incline press 4 sets of 8 reps (heavy)
Flys 4 sets of 12
Pullovers 4 sets of 12
Tricep dips 4 sets of max
Push ups max
Weighted sit ups 4 sets of 12
Russian twists 4 sets 12
That's a chest day for me !
So yes lifting heavy also build Muscle but also helps weight loss and taps into your fat cells . So don't be afraid to lift heavy (ladies you won't go huge either)
If you like cardio then I'd say HIIT intervals are always the best option for me to use especially with sprints or skipping for me.
Things are going well and working nice and steady , How much can I lose before I go on holiday ?
Don't be afraid to lift heavy with some exercises and mix them up and change the reps and sets to stop your body plateauing.
Next week is the last week of the blog, but I might keep posting little bits to keep you in the loop and how things are going with the goals.
Weigh in : 86.5kg ( loss of 3.5kgs/ 6.6lbs)
Body fat: 23% ( loss of 2%)
1st time of starting something new and working usually is where you lose the most weight as it shocks the body into a change so you must stick with it and trust your body in the tough times of the 1st week.
2nd week I'm feeling on a bit of a high after the first got a bit of spring in my step and ready for the week ahead . Everything is on track .
So a question I got asked to post about was what's your food like with portion sizes through the day ?
(REMEMBER this is for me so it'll be different for other and their goals)
Breakfast : Banana and peanut butter toastie ( wholemeal bread , 2 bananas , whole earth peanut butter)
LUNCH : (picture attached ) 80g wholegrain rice and 300g of chicken coated in herbs (1 breast )
Snack : protein bar ( low sugar & higher protein than carb in the bar ( my protein are spot on )
DINNER : 40g rice and 1 chicken Breast ( smaller meal ) and any green salad if you wish .
30 mins before bed : cassein shake (slow release protein that lasts 8 hours )
That's a typical day !!
3.5 litres of water also !!
If you crave coffee keep it black and no sugar !!
feeling good heading into the week food is good challenging at times , but it does allow you to be adventurous.
Next week what's my training programme (this may surprise most )
The photo below is from my holiday in Mexico this year, yes, I'm not the biggest person but for those who know me I'm bigger than what i should be, but it was for a reason.
So here is week 1 of my Lifestyle Blog!
START WEIGHT : 90KG
BODYFAT : 25%
TARGET WEIGHT : 78KG
MY MINDSET GOING IN :
On a scale of 1 -10 I was sitting around a 5 with the holiday blues knowing I needed to do something. Not expecting anything to really come of this apart from just eating cleaner and getting my vegetables in after high carbs and fatty foods for 2 weeks and alcohol.
FOOD INTAKE :
So between 5 and 7 meals a day was recommended but I decided to go with 5 just to take out any temptations I might of had.
Had a chat and filled out a questionaire on my current lifestyle with a couple of coaches abroad.
My total calories I was allowed is 2,497 .
All my meals are weighed out so that I didn't have to worry about macros ( let's be honest nobody like doing it after being at work for the day ) .
MY water in take is 3 -3.5 litres a day and when starting it felt like the hardest thing in the world to do in a while since competing, just felt my body couldn't or didn't want to absorb the water and I was forever going to the toilet.
Training sessions are 3-5 times a week working 1 body part a training session. E.g. Monday chest, back on Tuesday etc. Yes this does include cardio but no where as much as you would think as 95% of the sessions are about lifting heavy-ish and frequently with supporting sets.
SUMMARY OF WEEK 1 :
After the first 2 or 3 days it became much easier after weighing my foods out and keeping track of my water intake.
After 1 week I can say I have successfully managed to lose 6.6lbs which I 3kg and I have also lost 3% body fat. Feeling in a really good place mentally going forwards .