So I'm a week late on this post, but I did record the numbers last week. Forgot to post here as I've started using the stats trackers at bodybuilding.com and it has more options than I've been doing before.
Weight: 16st 13.5lb (-3.75lb)
Chest: 43" (-0.5")
Stomach: 41" (+0.5")
Hips: 40" (unchanged)
Collar: 16" (unchanged)
So managed to get that last gain back off, get back under the 17stone mark, all with just diet. I did do a generic gym session on Saturday (17th August), but that was well after the above weigh-in.
http://bodyspace.bodybuilding.com/Benville/
This is where I'm now also doing a lot of my tracking, a lot of reading in the Losing Fat community forum, and learning a lot too.
Monday, 19 August 2013
Wednesday, 7 August 2013
Week #35 (07/08/13)
And time for the numbers.
Weight: 17st 4.25lb (+3.5lb)
Chest: 43.5" (+0.5")
Stomach: 40.5" (unchanged)
Hips: 40" (+1")
Collar: 16" (unchanged)
Well, it all seems to be going rather wrong doesn't it? That puts me at nearly 6lb gained in the last 2 weeks, as well as 2" onto the Hips.
Let's see if we can figure out why.
- I've been off cardio these last few days thanks to me knee. It's incredibly sore right now and I'm about a day away from returning to my physio.
- I've upped my diet again a little this week to try and address the shortfall last week. This has obviously had the wrong kind of effect in the short term while my body adjusts to the increased calories. What doesn't make sense is I know I'm still eating well under the recommended 2600 maintenance calories, and yet still gaining considerable weight.
- Very happy with a new girlfriend, occasional changes in eating habits when we eat out together, although that isn't very often as she knows I like to watch what I eat.
I can't claim to not be disappointed. I am, very disappointed, but the important thing I guess is to just try and keep going. I am worried about my knee though quite a bit. It's not the same as it was before, I'm not getting pain in the ligament but in the entire knee structure itself and I can't fully extend my leg without pain nor crouch/squat without a lot of pain.
I've got the final night of weights for DTP tomorrow (Thursday) and what should be a cardio session on Friday to round out the program, although I may not be able to do Friday due to the knee.
My intention had been to start Lee Labrada's 12 week 'Lean Body' program next week, but it involves a LOT of cardio and a lot of leg work. Honest truth is that right now I know I couldn't do any of that, it's an effort just walking.
I'll get some pictures up later for pre/post-DTP comparison if nothing else.
And a DTP numbers comparison, guess that might be helpful.
Before DTP:
Weight: 17st 6.25lb
Chest: 43.5"
Stomach: 40.25"
Hips: 39.5"
Collar: 16"
After DTP:
Weight: 17st 4.25lb (-2lb)
Chest: 43.5" (unchanged)
Stomach: 40.5" (+0.25")
Hips: 40" (+0.5")
Collar: 16" (unchanged)
Well, isn't that a bag of shit. Given I was down to 16st12lb and a 38" waist at one point, this last week has pretty much nullified everything I've done. Wonderful. That was sarcasm, it's not wonderful.
Weight: 17st 4.25lb (+3.5lb)
Chest: 43.5" (+0.5")
Stomach: 40.5" (unchanged)
Hips: 40" (+1")
Collar: 16" (unchanged)
Well, it all seems to be going rather wrong doesn't it? That puts me at nearly 6lb gained in the last 2 weeks, as well as 2" onto the Hips.
Let's see if we can figure out why.
- I've been off cardio these last few days thanks to me knee. It's incredibly sore right now and I'm about a day away from returning to my physio.
- I've upped my diet again a little this week to try and address the shortfall last week. This has obviously had the wrong kind of effect in the short term while my body adjusts to the increased calories. What doesn't make sense is I know I'm still eating well under the recommended 2600 maintenance calories, and yet still gaining considerable weight.
- Very happy with a new girlfriend, occasional changes in eating habits when we eat out together, although that isn't very often as she knows I like to watch what I eat.
I can't claim to not be disappointed. I am, very disappointed, but the important thing I guess is to just try and keep going. I am worried about my knee though quite a bit. It's not the same as it was before, I'm not getting pain in the ligament but in the entire knee structure itself and I can't fully extend my leg without pain nor crouch/squat without a lot of pain.
I've got the final night of weights for DTP tomorrow (Thursday) and what should be a cardio session on Friday to round out the program, although I may not be able to do Friday due to the knee.
My intention had been to start Lee Labrada's 12 week 'Lean Body' program next week, but it involves a LOT of cardio and a lot of leg work. Honest truth is that right now I know I couldn't do any of that, it's an effort just walking.
I'll get some pictures up later for pre/post-DTP comparison if nothing else.
And a DTP numbers comparison, guess that might be helpful.
Before DTP:
Weight: 17st 6.25lb
Chest: 43.5"
Stomach: 40.25"
Hips: 39.5"
Collar: 16"
After DTP:
Weight: 17st 4.25lb (-2lb)
Chest: 43.5" (unchanged)
Stomach: 40.5" (+0.25")
Hips: 40" (+0.5")
Collar: 16" (unchanged)
Well, isn't that a bag of shit. Given I was down to 16st12lb and a 38" waist at one point, this last week has pretty much nullified everything I've done. Wonderful. That was sarcasm, it's not wonderful.
Tuesday, 6 August 2013
Tuesday Night Predictions
Just a quick post, I know I've not done one mid week in a while.
I'm not expecting good results tomorrow and I'll explain why. Through a mix of reasons last week I really struggled to keep up with my diet. Not that I ate bad food, more that I simply wasn't eating enough. Skipped quite a few meals across the course of a few days and it has really started to show in the gym.
Yes, for the first time I am really understanding the importance of nutrition and the dangers of undereating. My Week 4 weights in DTP are actually down in Week 3, and my recovery time is... well, I'm having to recover. I've got muscle aches, stiffness and soreness left right and centre that I didn't have for three weeks. My knee has also started playing up again, but I'm not convinced that's connected.
I'm not expecting good results tomorrow and I'll explain why. Through a mix of reasons last week I really struggled to keep up with my diet. Not that I ate bad food, more that I simply wasn't eating enough. Skipped quite a few meals across the course of a few days and it has really started to show in the gym.
Yes, for the first time I am really understanding the importance of nutrition and the dangers of undereating. My Week 4 weights in DTP are actually down in Week 3, and my recovery time is... well, I'm having to recover. I've got muscle aches, stiffness and soreness left right and centre that I didn't have for three weeks. My knee has also started playing up again, but I'm not convinced that's connected.
Wednesday, 31 July 2013
Week #34 (31/07/13)
So here we go...
Weight: 17st 0.75lb (+2.25lb)
Chest: 43" (-0.5")
Stomach: 40.5" (-0.5")
Hips: 39" (+1")
Collar: 16" (-0.25")
Mixed bag again. I knew my weight would be interesting this week, as lets face it 5lbs in one week is a hell of a lot. I had been hoping to stabilise rather than gain, but then did end up guiltily enjoying a KFC last night as a treat. Not the end of the world though.
I'm starting Week #4 of DTP tonight, so I've got 7 days left there. I'm looking at Y3T as my next training program, but need to read up more on it.
Weight: 17st 0.75lb (+2.25lb)
Chest: 43" (-0.5")
Stomach: 40.5" (-0.5")
Hips: 39" (+1")
Collar: 16" (-0.25")
Mixed bag again. I knew my weight would be interesting this week, as lets face it 5lbs in one week is a hell of a lot. I had been hoping to stabilise rather than gain, but then did end up guiltily enjoying a KFC last night as a treat. Not the end of the world though.
I'm starting Week #4 of DTP tonight, so I've got 7 days left there. I'm looking at Y3T as my next training program, but need to read up more on it.
Wednesday, 24 July 2013
Week #33 (24/07/13)
Time for this weeks numbers.
DTP has continued going well, into Week #3 and still improving on all weights and numbers (even those hideous Arnold Presses). I've rolled the cardio days into the weight days (I do cardio in the morning, weights in the evening) to give myself proper rest and it seems to have helped with recovery and energy levels. I've also switched my diet back proper to pasta etc and ditched the bread products. Oh, and bumped up the meat intake by x2, as I was undercutting again.
Weight: 16st 12.5lb (-5lb)
Chest: 43.5" (unchanged)
Stomach: 41" (unchanged)
Hips: 38" (-2.5")
Collar: 16.25" (unchanged)
That loss! While good to see, 5lbs seems a little too much. But then there's a hefty hips loss to go with it, so it could just be a good old chunk of fat burning somehow.
I went to a music festival from Friday to Sunday, although I was very well behaved regarding food & drink (yes, I even hunted down the fruit stand for breakfast). Admittedly I ate very little yesterday, but then I wasn't feeling so well so it could be related to that.
I was really hoping to gradually break the 17stone barrier this month, and was expecting a challenge. Instead I seem to have accidentally fallen through it. Be interesting to see what happens with those numbers next week!
DTP has continued going well, into Week #3 and still improving on all weights and numbers (even those hideous Arnold Presses). I've rolled the cardio days into the weight days (I do cardio in the morning, weights in the evening) to give myself proper rest and it seems to have helped with recovery and energy levels. I've also switched my diet back proper to pasta etc and ditched the bread products. Oh, and bumped up the meat intake by x2, as I was undercutting again.
Weight: 16st 12.5lb (-5lb)
Chest: 43.5" (unchanged)
Stomach: 41" (unchanged)
Hips: 38" (-2.5")
Collar: 16.25" (unchanged)
That loss! While good to see, 5lbs seems a little too much. But then there's a hefty hips loss to go with it, so it could just be a good old chunk of fat burning somehow.
I went to a music festival from Friday to Sunday, although I was very well behaved regarding food & drink (yes, I even hunted down the fruit stand for breakfast). Admittedly I ate very little yesterday, but then I wasn't feeling so well so it could be related to that.
I was really hoping to gradually break the 17stone barrier this month, and was expecting a challenge. Instead I seem to have accidentally fallen through it. Be interesting to see what happens with those numbers next week!
Wednesday, 17 July 2013
Week #32 (17/07/13)
Okay, so new weekly numbers:
(using revised weight of 17st 4 1/2lb)
Weight: 17st 3.5lb (-1lb)
Chest: 43.5" (+0.5")
Stomach: 41" (unchanged)
Hips: 40.5" (unchanged)
Collar: 16.25" (unchanged)
No problems I guess. Would've hoped for a little better on the weight, but I had a friend turn up last night (he was just ditched by his girlfriend) and it turned into a pub & takeaway night for his benefit.
The chest measurement increase is not a worry either. I've been doing a lot of chest work on DTP and while it is an increase, I am confident it is not a fat based increase. Starting to see some quite nice definition around my upper back and the pecs shaping into something less man-boob shaped.
I am starting to get a little frustrated with the repeated lack of movement on the waste & stomach. I seem to be losing weight from everywhere but my stomach at the moment. My legs have never looked better, as mentioned the chest & back is shaping up, even my arms are looking decent, but the fat has stopped falling off the stomach.
The Good
- Stuck to the diet like a boss, again
- Seven day week at the gym, sticking to DTP and loving it
- Doubling up on cardio some mornings, doing a little extra on top of the DTP program
The Bad
- Still not drinking enough water, every week
(using revised weight of 17st 4 1/2lb)
Weight: 17st 3.5lb (-1lb)
Chest: 43.5" (+0.5")
Stomach: 41" (unchanged)
Hips: 40.5" (unchanged)
Collar: 16.25" (unchanged)
No problems I guess. Would've hoped for a little better on the weight, but I had a friend turn up last night (he was just ditched by his girlfriend) and it turned into a pub & takeaway night for his benefit.
The chest measurement increase is not a worry either. I've been doing a lot of chest work on DTP and while it is an increase, I am confident it is not a fat based increase. Starting to see some quite nice definition around my upper back and the pecs shaping into something less man-boob shaped.
I am starting to get a little frustrated with the repeated lack of movement on the waste & stomach. I seem to be losing weight from everywhere but my stomach at the moment. My legs have never looked better, as mentioned the chest & back is shaping up, even my arms are looking decent, but the fat has stopped falling off the stomach.
The Good
- Stuck to the diet like a boss, again
- Seven day week at the gym, sticking to DTP and loving it
- Doubling up on cardio some mornings, doing a little extra on top of the DTP program
The Bad
- Still not drinking enough water, every week
Thursday, 11 July 2013
Curiosity
So I was perplexed after yesterdays odd results. Decided on a whim to weigh again at the same time today just to see, and this time I'm seeing a loss of just under 2lb (1 3/4lb down). This was 17st 4 1/2lb, down from 17st 6 1/4lb.
Maybe just a water day yesterday or something, who knows?
Maybe just a water day yesterday or something, who knows?
Wednesday, 10 July 2013
Week #31 (10/07/13)
So I'm 5-6 days into Kris Gethins' "DTP" program, as my new training regime. It's a four week program, training seven days a week. It's utterly exhausting, but I'm loving it. It's predominantly weight work, although there are also three cardio days a week. The weight stuff combines high weight/low reps with low weight/very high reps, also promoting a cardio workout and fat burning.
My week on DTP runs Friday to Friday, so I'm not quite a full week done.
Having said that, I'm rather disappointed with the resulting numbers.
Weight: 17st 6.25lb (unchanged)
Chest: 43" (-0.5")
Stomach: 41" (+0.75")
Hips: 40.5" (+1")
Collar: 16.25" (+0.25")
Can I explain this? Not in the slightest.
I've been absolutely rock solid on my diet this week, I've trained 5 times since the previous weigh in, done plenty of cardio alongside the weights, and I'm still sticking to 1500-1700 calories a day intake (so nearly a 1000 deficit).
I'm at a complete loss, basically.
I'm NOT disheartened though, I'm going to continue with the DTP if nothing else simply because I'm enjoying it so much.
As to why I'm doing this crazy program that's mostly based on weights, simple, I'm essentially on a three month cardio ban due to my knee. I can do low resistance biking, one kind of swimming and arms only rowing. That's it. I'm pushing my luck as it is doing crosstrainer/eliptical, and the vario (non-impact running simulator).
Well, I guess if nothing else I feel great. Everyones constantly saying how good I look, got to go out in a tight fitting shirt for the first time on Saturday, and a friend pointed out to me last night that I look slimmer/trimmer than my personal trainer now!
The Good
- Stuck to the diet like a boss
- Five workouts since previous weigh-in day
The Bad
- Didn't stretch out enough after Fridays leg day, and it's still hurting today on Wednesday
- Still not drinking enough water
- Why has everything essentially 'failed' this week?
My week on DTP runs Friday to Friday, so I'm not quite a full week done.
Having said that, I'm rather disappointed with the resulting numbers.
Weight: 17st 6.25lb (unchanged)
Chest: 43" (-0.5")
Stomach: 41" (+0.75")
Hips: 40.5" (+1")
Collar: 16.25" (+0.25")
Can I explain this? Not in the slightest.
I've been absolutely rock solid on my diet this week, I've trained 5 times since the previous weigh in, done plenty of cardio alongside the weights, and I'm still sticking to 1500-1700 calories a day intake (so nearly a 1000 deficit).
I'm at a complete loss, basically.
I'm NOT disheartened though, I'm going to continue with the DTP if nothing else simply because I'm enjoying it so much.
As to why I'm doing this crazy program that's mostly based on weights, simple, I'm essentially on a three month cardio ban due to my knee. I can do low resistance biking, one kind of swimming and arms only rowing. That's it. I'm pushing my luck as it is doing crosstrainer/eliptical, and the vario (non-impact running simulator).
Well, I guess if nothing else I feel great. Everyones constantly saying how good I look, got to go out in a tight fitting shirt for the first time on Saturday, and a friend pointed out to me last night that I look slimmer/trimmer than my personal trainer now!
The Good
- Stuck to the diet like a boss
- Five workouts since previous weigh-in day
The Bad
- Didn't stretch out enough after Fridays leg day, and it's still hurting today on Wednesday
- Still not drinking enough water
- Why has everything essentially 'failed' this week?
Wednesday, 3 July 2013
Week #30 (03/07/13)
6 Months On!
...sort of. It was actually a couple of weeks ago, but I forgot.
So first let's do my usual weekly review:
Week 30:
Weight: 17st 6.25lb (-3lb)
Chest: 43.5" (+.05")
Stomach: 40.25" (-0.25")
Hips: 39.5" (+0.25")
Collar: 16" (unchanged)
Almost recovered from last weeks weight gain, but either way a 3lb loss is a great success. Unsure about the hip gain though!
6 Month Review:
Weight: Then - 19st 6lb / Now - 17st 6.25lb (-27.75lb)
Chest: Then - 47" / Now - 43.5" (-3.5")
Stomach: Then - 48.5" / Now - 40.25" (-8.25")
Waist: Then - 43" / Now - 39.5" (-3.5")
Collar: Then - 17.5" / Now - 16" (-1.5")
So that's a tiny bit under 28lbs lost (12.7kg), a staggering 8 inches off the gut, and assorted other decreases.
An interesting point of note here.... when I was measured (height) at the Doctors last year I came in at 6' 1.5" (yes I know I rounded up to 6' 2" in my original statistics, but male pride and all that). I had noticed in my pictures over the months that my posture was really straightening up, so today I got someone to measure my height.... 6' 2.5". I've regained an inch! Yeaaahhh!
So now for some before and after photos:
...sort of. It was actually a couple of weeks ago, but I forgot.
So first let's do my usual weekly review:
Week 30:
Weight: 17st 6.25lb (-3lb)
Chest: 43.5" (+.05")
Stomach: 40.25" (-0.25")
Hips: 39.5" (+0.25")
Collar: 16" (unchanged)
Almost recovered from last weeks weight gain, but either way a 3lb loss is a great success. Unsure about the hip gain though!
6 Month Review:
Weight: Then - 19st 6lb / Now - 17st 6.25lb (-27.75lb)
Chest: Then - 47" / Now - 43.5" (-3.5")
Stomach: Then - 48.5" / Now - 40.25" (-8.25")
Waist: Then - 43" / Now - 39.5" (-3.5")
Collar: Then - 17.5" / Now - 16" (-1.5")
So that's a tiny bit under 28lbs lost (12.7kg), a staggering 8 inches off the gut, and assorted other decreases.
An interesting point of note here.... when I was measured (height) at the Doctors last year I came in at 6' 1.5" (yes I know I rounded up to 6' 2" in my original statistics, but male pride and all that). I had noticed in my pictures over the months that my posture was really straightening up, so today I got someone to measure my height.... 6' 2.5". I've regained an inch! Yeaaahhh!
So now for some before and after photos:
 12th December 2012 19st 6lb / 272lb |
 3rd July 2013 17st 6.25lb / 244.25lb |
 |
 |
Not bad at all eh?
Still a good way to go, especially on the stomach, chin and chest. Some days it feels like I'm just making no progress at all, but seeing it side by side with my starting point certainly makes it feel worth the effort.
Wednesday, 26 June 2013
Week #29 (26/06/13)
I already know this is going to be a bad one....
Weight: 17st 9.25lb (+3.75lb)
Chest: 43.25" (-0.25")
Stomach: 40.5" (-0.5")
Hips: 39.25" (unchanged)
Collar: 16" (unchanged)
Boom, terrible. So what happened?
Female visitation is what happened, coupled with a bad few days this week too. Am I panicking about gaining 3lb? No, I know I can easily lose it again. Perhaps it may even be a good thing, making me focus in getting back on track.
My new girlfriend was visiting/staying Thursday-Sunday, and we had a few days of "real food" (I couldn't really get her to eat my diet, could I?). She also decided the days would go easier with a regular intake of wine, amounting to about 4-5 bottles over the few days.
To add to that, once she went home on Sunday morning we had a very large family gathering on Sunday afternoon. Good, clean barbecue food, lean meats, salads, just lots of it. Followed by several desserts, which of course definitely aren't good clean and lean.
To add to that.... yes there's more. A moment of zero willpower lead to a tub of Haagen Dasz on Monday night. 1000 calories in a moment of weakness.
....aaaaaaaaand.... I was at the gym last night, having decided to really crack back on and WAMMO, my knee went out from under me. Less than 10 minutes into a short incline run. Same ligament fuckup as before, hurting like a bastard even when I just walk. I did manage to do some good cycling and rowing, but it put me in a seriously bad mood which lead to comfort eating in the shape of Chinese.
So how did I put on so much weight and yet still lose inches? Well you've got the above calorific intake, which I'm fairly confident will ease a good amount of its own accord as it was just a temporary thing. The inch loss I'm very happy with, and this is clearly as a result of the Core Stability classes I've been doing.
Unfortunately I'm 90% sure it was the CoreStab class I did on Sunday that messed my knee up again, doing some wacky side leg left shenanigans with a giant ball between my ankles. I felt it twinge at the time and stopped the exercise, but seemingly it was enough to cause problems again.
Physio tomorrow, with luck. See if she can fix me again.
So:
The Good:
- Core classes paying dividends, even if it did hurt me in the process
- Bad week has me mentally focussed to redouble efforts
- Payday + other income means I can get my Personal Trainer back
The Bad:
- Bad food
- Bad drink
- Bad willpower
- See all of the above
Weight: 17st 9.25lb (+3.75lb)
Chest: 43.25" (-0.25")
Stomach: 40.5" (-0.5")
Hips: 39.25" (unchanged)
Collar: 16" (unchanged)
Boom, terrible. So what happened?
Female visitation is what happened, coupled with a bad few days this week too. Am I panicking about gaining 3lb? No, I know I can easily lose it again. Perhaps it may even be a good thing, making me focus in getting back on track.
My new girlfriend was visiting/staying Thursday-Sunday, and we had a few days of "real food" (I couldn't really get her to eat my diet, could I?). She also decided the days would go easier with a regular intake of wine, amounting to about 4-5 bottles over the few days.
To add to that, once she went home on Sunday morning we had a very large family gathering on Sunday afternoon. Good, clean barbecue food, lean meats, salads, just lots of it. Followed by several desserts, which of course definitely aren't good clean and lean.
To add to that.... yes there's more. A moment of zero willpower lead to a tub of Haagen Dasz on Monday night. 1000 calories in a moment of weakness.
....aaaaaaaaand.... I was at the gym last night, having decided to really crack back on and WAMMO, my knee went out from under me. Less than 10 minutes into a short incline run. Same ligament fuckup as before, hurting like a bastard even when I just walk. I did manage to do some good cycling and rowing, but it put me in a seriously bad mood which lead to comfort eating in the shape of Chinese.
So how did I put on so much weight and yet still lose inches? Well you've got the above calorific intake, which I'm fairly confident will ease a good amount of its own accord as it was just a temporary thing. The inch loss I'm very happy with, and this is clearly as a result of the Core Stability classes I've been doing.
Unfortunately I'm 90% sure it was the CoreStab class I did on Sunday that messed my knee up again, doing some wacky side leg left shenanigans with a giant ball between my ankles. I felt it twinge at the time and stopped the exercise, but seemingly it was enough to cause problems again.
Physio tomorrow, with luck. See if she can fix me again.
So:
The Good:
- Core classes paying dividends, even if it did hurt me in the process
- Bad week has me mentally focussed to redouble efforts
- Payday + other income means I can get my Personal Trainer back
The Bad:
- Bad food
- Bad drink
- Bad willpower
- See all of the above
Wednesday, 19 June 2013
Week #28 (19/06/13)
Sooooo... had some great sessions early last week, but events stopped me going again until last night. A day & evening out in London on Thursday, and Friday to Sunday I was at a stag-do in Southend, eating bad food and drinking bad drinks.
I did get to the gym last night though. Booked up a 45 minute Core Stability session, which has my back and abs severely aching today, and I went for a short run afterwards. All said and done though, that was the only exercise this last week.
So here goes!
Weight: 17st 5.5lb (-0.5lb)
Chest: 43.5" (unchanged)
Stomach: 41" (-0.25")
Waist: 39.25" (-0.5")
Collar: 16" (unchanged)
Reallllly can't complain about that, given I've had a very slack week!
17st 5lb puts me more or less at my May target of losing 8lbs, so I'm nearly 3 weeks behind on that goal. That goal was before my knee went kaput though, I think... let me check. Yeah, knee went mid-May, and the weight loss has slowed since then. I'm getting back on track now though after being cleared to run again, just had a good few social engagements last week.
I did get to the gym last night though. Booked up a 45 minute Core Stability session, which has my back and abs severely aching today, and I went for a short run afterwards. All said and done though, that was the only exercise this last week.
So here goes!
Weight: 17st 5.5lb (-0.5lb)
Chest: 43.5" (unchanged)
Stomach: 41" (-0.25")
Waist: 39.25" (-0.5")
Collar: 16" (unchanged)
Reallllly can't complain about that, given I've had a very slack week!
17st 5lb puts me more or less at my May target of losing 8lbs, so I'm nearly 3 weeks behind on that goal. That goal was before my knee went kaput though, I think... let me check. Yeah, knee went mid-May, and the weight loss has slowed since then. I'm getting back on track now though after being cleared to run again, just had a good few social engagements last week.
Wednesday, 12 June 2013
Week #27 (12/06/13)
It's that time again!
Weight: 17st 6lb (-1lb)
Chest: 43.5" (0-.5")
Stomach: 41.25" (-0.25")
Waist: 39.75" (-0.75)
Collar: 16" (unchanged)
Last weeks weight was actually 17st 7lb and 3/4 (for several weeks I'd omitted the fractions, for some reason, even though I was consistently hopping along 3/4s), so this is kinda almost 2lb, but it was 6lb flat either way.
Nice achievement today is the waistline dropping under 40" for the first time since... well, probably since I was a teenager in honesty.
This is all on the back of a horrific week of zero willpower, as mentioned in previous posts. Several bad nights of takeaways, alcohol and chocolate. I've been back on the wagon since Sunday and hitting the gym & biking hard since, and managed to get it back under control.
My goal for June, I think, was to lose 7-9lb after meeting my May goal of getting under 18stone. I'm currently 8lbs down, and there's still 2-3 weeks to go. I may even see out 17st, who knows.
Weight: 17st 6lb (-1lb)
Chest: 43.5" (0-.5")
Stomach: 41.25" (-0.25")
Waist: 39.75" (-0.75)
Collar: 16" (unchanged)
Last weeks weight was actually 17st 7lb and 3/4 (for several weeks I'd omitted the fractions, for some reason, even though I was consistently hopping along 3/4s), so this is kinda almost 2lb, but it was 6lb flat either way.
Nice achievement today is the waistline dropping under 40" for the first time since... well, probably since I was a teenager in honesty.
This is all on the back of a horrific week of zero willpower, as mentioned in previous posts. Several bad nights of takeaways, alcohol and chocolate. I've been back on the wagon since Sunday and hitting the gym & biking hard since, and managed to get it back under control.
My goal for June, I think, was to lose 7-9lb after meeting my May goal of getting under 18stone. I'm currently 8lbs down, and there's still 2-3 weeks to go. I may even see out 17st, who knows.
Monday, 10 June 2013
A pause
I seem to post these entries every now and then and I wish to god I could figure out why it
happens. I've not been to the gym now since Friday 31/5 and my motivation to do so is absolutely zero, and I have no idea why. I'm tired 24/7 at the moment, physically and mentally and I don't know why.
Noticing a common theme? I have no idea why things are happening or why I am feeling the way I do.
I've had a bad week this week in general. The diet has gone right out the window, with chinese food on Wednesday, drinks/partying until 6am on Thursday, chinese food again on Friday, then no small amount of chocolate consumed on Saturday. I'm on course for a 2lb gain this week, I'm quite sure of it.
I just feel so tired and physically exhausted every waking minute of the day right now and I can't shift it. I picked up my bike from the office on Sunday to try and do something with my day and just rode and rode, ended up doing a rather tiring 10km ride. Even that though was extreme effort, and I struggled to finish it, essentially crawling for the last 2km or so.
I'm going to the gym in around an hour, if it kills me. I'm going, and I'm hoping that once I get a sweat on it'll kick in and get that good vibe going again.
Noticing a common theme? I have no idea why things are happening or why I am feeling the way I do.
I've had a bad week this week in general. The diet has gone right out the window, with chinese food on Wednesday, drinks/partying until 6am on Thursday, chinese food again on Friday, then no small amount of chocolate consumed on Saturday. I'm on course for a 2lb gain this week, I'm quite sure of it.
I just feel so tired and physically exhausted every waking minute of the day right now and I can't shift it. I picked up my bike from the office on Sunday to try and do something with my day and just rode and rode, ended up doing a rather tiring 10km ride. Even that though was extreme effort, and I struggled to finish it, essentially crawling for the last 2km or so.
I'm going to the gym in around an hour, if it kills me. I'm going, and I'm hoping that once I get a sweat on it'll kick in and get that good vibe going again.
Wednesday, 5 June 2013
Week #26 (05/06/13)
Just a quicky, not had time to measure yet but did my weigh in.
Weight: 17st 7lb (-1lb)
Chest: 44" (unchanged)
Stomach: 41.5" (-0.5")
Waist: 40.5" (unchanged)
Collar: 16" (-0.5")
Only did two gym sessions this week and ended up having a bit of celebratory cake after the race on Sunday. Combined with increasing my diet/calorie intake, I was expecting a rise this week. Losing another pound is therefore a good sign.
Saw my physio yesterday and while she says there is some improvement, she's not happy for me to start running again just yet. At least one more week before I can start easing into it again. I'm happy to follow her instructions, as I enjoyed the weekend so much I'll do whatever is needed to get safely back to running even if it takes a little longer.
Weight: 17st 7lb (-1lb)
Only did two gym sessions this week and ended up having a bit of celebratory cake after the race on Sunday. Combined with increasing my diet/calorie intake, I was expecting a rise this week. Losing another pound is therefore a good sign.
Saw my physio yesterday and while she says there is some improvement, she's not happy for me to start running again just yet. At least one more week before I can start easing into it again. I'm happy to follow her instructions, as I enjoyed the weekend so much I'll do whatever is needed to get safely back to running even if it takes a little longer.
Monday, 3 June 2013
Keech Superheroes completed
What an amazing day. A friend of mine has some before and after photos, shall edit them into this post when I get them from him. Managed to complete the run with no major issues and definitely no problems with the knee, could be back on track!
Sunday, 2 June 2013
Keech Run
So here we are! Sunday 2nd June, the big goal for the last month or two.
I've had to borrow an outfit from a friend of mine, "Sir Loin", pictures will follow soon. He's a primary school teacher so it's slightly adorned with paint and colours, but it'll have to do.
I managed a 2.5k run on Friday as a test. Knee held up perfectly. It was stiff for the first 1k but after that I was flying. No pain or discomfort at the end at all. It was still a struggle, I'll be honest, felt like my fitness was down a bit. Definitely going to be difficult doing a full 5k today, but I'm determined to get it done.
Hopefully some pictures to follow later today. Wish me luck!
I've had to borrow an outfit from a friend of mine, "Sir Loin", pictures will follow soon. He's a primary school teacher so it's slightly adorned with paint and colours, but it'll have to do.
I managed a 2.5k run on Friday as a test. Knee held up perfectly. It was stiff for the first 1k but after that I was flying. No pain or discomfort at the end at all. It was still a struggle, I'll be honest, felt like my fitness was down a bit. Definitely going to be difficult doing a full 5k today, but I'm determined to get it done.
Hopefully some pictures to follow later today. Wish me luck!
Thursday, 30 May 2013
Calorie Deficit
Or more to the point, too much of a calorie deficit. I need to be aiming for a deficit of around 1000 calories a day to hit my goal of 2lb a week loss of more, so 7000 calories a week. I'm already hitting 550-600 average through my biking and gym, leaving me 400-500 to find through diet.
Someone my size is looking at 2600 calories a day to sustain (verified through multiple sources), meaning I need around 2000-2100 a day to hit that 400-500 diet deficit.
Out of curiosity yesterday I ran a detailed calorie count on my daily diet (as it's almost identical each day) and most surprisingly it revealed I'm only eating 1100-1150 calories a day. Most definitely not enough. This may go part of the way to explaining the lethargy and lack of motivation in the last 2-3 weeks (which was when I changed the diet up a little, trimming it some more). I'm still going to hold my drinking habits responsible for the slow in weight loss too though.
Once you deduct my 550-600 average through activity, I was only absorbing ~600 calories a day. No wonder I've been having occasional difficulties with a couple of exercises, and no wonder I've had little daily energy recently.
My trainer has suggested I try upping portion sizes slightly rather than artificially forcing in another chunk of food somewhere, which should make things easier.
Anyone else found themselves eating too little and suffering for it?
Someone my size is looking at 2600 calories a day to sustain (verified through multiple sources), meaning I need around 2000-2100 a day to hit that 400-500 diet deficit.
Out of curiosity yesterday I ran a detailed calorie count on my daily diet (as it's almost identical each day) and most surprisingly it revealed I'm only eating 1100-1150 calories a day. Most definitely not enough. This may go part of the way to explaining the lethargy and lack of motivation in the last 2-3 weeks (which was when I changed the diet up a little, trimming it some more). I'm still going to hold my drinking habits responsible for the slow in weight loss too though.
Once you deduct my 550-600 average through activity, I was only absorbing ~600 calories a day. No wonder I've been having occasional difficulties with a couple of exercises, and no wonder I've had little daily energy recently.
My trainer has suggested I try upping portion sizes slightly rather than artificially forcing in another chunk of food somewhere, which should make things easier.
Anyone else found themselves eating too little and suffering for it?
Wednesday, 29 May 2013
Week #25 (29/05/13)
Not expecting greatness this week. Since I've lost the running and walking, my motivation has evaporated. Combine this with much slower weight loss and I'm teetering on the edge of giving up at the moment. I'm not going to, I've worked too hard and too long to get to this stage, but the thought has entered my mind.
Weight: 17st 8lb (-1lb)
Chest: 44" (unchanged)
Stomach: 41.5" (-0.5")
Waist: 40.5" (unchanged)
Collar: 16" (-0.5")
Three gym sessions, a few days of biking, still sticking to the diet, and still only 1lb off and very little movement in the measurements.
That said, I really do know why. Let's just say my weekends have involved a steady increase in activity in my social life. During those 2-3lb weight loss weeks I was going out as well, but when I did go out I was exclusively drinking vodka & diet coke or vodka & soda water. These last two weeks have involved barbecues, with the according acquaintance of beer or cider. And we all know the calorie counts in those drinks.
So basically I either need to knock the drinking habits on the head (preferable at the moment, for financial reasons if nothing else) or watch what I drink when I do. Only got myself to blame really, and now I have to accept this.
I've got my 5k run this weekend so there'll be no partying whatsoever, and I'll be keen to see how that is reflected in next weeks measurements.
I feel I've reached my next milestone/millstone crossover point and it's time to up the game some more if I want to keep improving my position. I'm researching evening classes at the gym for off-nights, and I think it's time to get off my sleepy arse and get on with that morning swimming I keep talking about all year.
Many variations of the appropriate phrase here, "go big or go home", "nut up or shut up", but the sentiment is the same.
The Good:
- Cycling most of the time, weather permitting (it's been retarded here lately, 50mph gusts yesterday, blew me clean off my bike)
- Still keeping up with gym every other day, beating targets and setting new weight standards (was butterflying 55kg the other day, when only 2 months ago I struggled to complete a set at 20kg)
The Bad:
- Need to stop being a prissy tart about not being able to run, just get on with something else instead
- STILL NOT DRINKING ENOUGH WATER IN THE DAYTIMES
- Switched from muesli to granola for breakfast, in itself not a bad thing, but have noticed that my portion size has increased for sure
- My 5pm main meal has not been followed as tightly as I was in the past
Weight: 17st 8lb (-1lb)
Chest: 44" (unchanged)
Stomach: 41.5" (-0.5")
Waist: 40.5" (unchanged)
Collar: 16" (-0.5")
Three gym sessions, a few days of biking, still sticking to the diet, and still only 1lb off and very little movement in the measurements.
That said, I really do know why. Let's just say my weekends have involved a steady increase in activity in my social life. During those 2-3lb weight loss weeks I was going out as well, but when I did go out I was exclusively drinking vodka & diet coke or vodka & soda water. These last two weeks have involved barbecues, with the according acquaintance of beer or cider. And we all know the calorie counts in those drinks.
So basically I either need to knock the drinking habits on the head (preferable at the moment, for financial reasons if nothing else) or watch what I drink when I do. Only got myself to blame really, and now I have to accept this.
I've got my 5k run this weekend so there'll be no partying whatsoever, and I'll be keen to see how that is reflected in next weeks measurements.
I feel I've reached my next milestone/millstone crossover point and it's time to up the game some more if I want to keep improving my position. I'm researching evening classes at the gym for off-nights, and I think it's time to get off my sleepy arse and get on with that morning swimming I keep talking about all year.
Many variations of the appropriate phrase here, "go big or go home", "nut up or shut up", but the sentiment is the same.
The Good:
- Cycling most of the time, weather permitting (it's been retarded here lately, 50mph gusts yesterday, blew me clean off my bike)
- Still keeping up with gym every other day, beating targets and setting new weight standards (was butterflying 55kg the other day, when only 2 months ago I struggled to complete a set at 20kg)
The Bad:
- Need to stop being a prissy tart about not being able to run, just get on with something else instead
- STILL NOT DRINKING ENOUGH WATER IN THE DAYTIMES
- Switched from muesli to granola for breakfast, in itself not a bad thing, but have noticed that my portion size has increased for sure
- My 5pm main meal has not been followed as tightly as I was in the past
Wednesday, 22 May 2013
Week #24 (22/05/13)
Mixed bag.
Weight: 17st 9lb (-1lb)
Chest: 44" (-0.5")
Stomach: 42" (-0.5")
Waist: 40.5" (-0.5")
Collar: 16.5" (+0.5")
Have to say I'm disappointed with only losing 1lb, but then I need to be objective.
Point - I've lost all my running. I was hitting 3-5k every other day, on top of all my other gym work.
Point - I've lost walking to work. This was an instruction from my physio as part of resting my knee. I've started cycling instead, but was only able to start that yesterday. Hence, 5 days without walking or cycling.
I guess at the end of the day a loss is a loss, but 1lb just seems very little when you factor in 4 hard gym sessions a week, and a very strict food/eating plan. My sister has lost more a week just by eating a little less.
My physio tells me to not place focus on the scales, especially as I introduce more weight work in my exercise, but it's hard not to.
On the plus side, that damned chest measurement has finally moved. I've been spending a bit more time on upper body at the gym and we've also started introducing boxing/bag work for more upper body effort too.
I'll try to remain positive, and just aim for a 2lb loss next week to hit that 2stone marker.
The Good
- Stuck to the diet/food plan very well, no bad nights
- Replaced walking with cycling, but a little late in the week
- Stepped up gym work to account for the loss of running (2k row time PB was 8:12 last week, by last night I got it down to 7:25)
The Bad
- Still no running
- Didn't start biking until yesterday
- Still not drinking enough!
Tuesday, 21 May 2013
Physio #2
So I saw my physio today, and a couple of points to summarise:
Good
- I can start basic run training again in 1-2 weeks time.
Bad
- It's still pretty bad
- It's going to take minimum 6-8 weeks just to get back where I was. And let's admit it, I wasn't very far. A couple of 5k runs and that was it.
I'm going to hit up "Up and Running", a professional running centre in Milton Keynes tomorrow. They'll do a gait analysis and figure out what I need to best suit my retarded feet. After that, I spend 1-2 weeks walking, then slowly introducing short runs (like starting C25k all over again).
On the upside my physio said that it won't be the end of the world if I still do the 5k charity run next Sunday, she'll just have another week of "fixing" to do afterwards. She did suggest that perhaps distance running may not be for me, certainly not half marathon/marathon distances, but they've never been on the cards for me really. If I can do 5-10k runs on a regular basis, it'll be enough for me.
Good
- I can start basic run training again in 1-2 weeks time.
Bad
- It's still pretty bad
- It's going to take minimum 6-8 weeks just to get back where I was. And let's admit it, I wasn't very far. A couple of 5k runs and that was it.
I'm going to hit up "Up and Running", a professional running centre in Milton Keynes tomorrow. They'll do a gait analysis and figure out what I need to best suit my retarded feet. After that, I spend 1-2 weeks walking, then slowly introducing short runs (like starting C25k all over again).
On the upside my physio said that it won't be the end of the world if I still do the 5k charity run next Sunday, she'll just have another week of "fixing" to do afterwards. She did suggest that perhaps distance running may not be for me, certainly not half marathon/marathon distances, but they've never been on the cards for me really. If I can do 5-10k runs on a regular basis, it'll be enough for me.
Sunday, 19 May 2013
Fun & Games
Or more to the point, there's definitely a little too much fun going on. Saturday night drink related fun. Let's just say that through not feeling so self conscious when I go out these days, I've ended up going out a lot more. I'm still managing to lose the weight as we've seen in previous weeks, but I'm starting to wonder how much more I could lose if I stopped going out drinking every weekend.
On top of that, being old means I just get really bad hangovers. I really struggled at the gym today, couldn't actually finish my 2k row. I don't actually know if this is the hangover or not (I've done it with one before) or whether I'm just a bit under the weather this week with this throat infection. I did a 1.5k row at least, 15 minutes interval work on the bike and a pretty solid upper body workout. Oh, on a related note, on Friday I managed a new personal best for the 2k row, knocking it down to 7:47. Not bad eh?
My knee is still causing me issues, but physio is on Tuesday so here's hoping. My trainer told me about a running shop only a few miles away too (the one I was planning to go to is 30 miles away). I can't wait to get back to running & walking, I feel like I'm missing out on so much exercise right now.
On top of that, being old means I just get really bad hangovers. I really struggled at the gym today, couldn't actually finish my 2k row. I don't actually know if this is the hangover or not (I've done it with one before) or whether I'm just a bit under the weather this week with this throat infection. I did a 1.5k row at least, 15 minutes interval work on the bike and a pretty solid upper body workout. Oh, on a related note, on Friday I managed a new personal best for the 2k row, knocking it down to 7:47. Not bad eh?
My knee is still causing me issues, but physio is on Tuesday so here's hoping. My trainer told me about a running shop only a few miles away too (the one I was planning to go to is 30 miles away). I can't wait to get back to running & walking, I feel like I'm missing out on so much exercise right now.
Friday, 17 May 2013
One goal achieved
So if any of you still reading can remember back to my first post, one of the primary motivators for me starting on this journey was dis
covering I had "severe obstructive sleep apnoea". I stopped breathing during sleep, on average 55 times an hour.
I was placed on a treatment called APAP (Automatic Positive Airway Pressure), which is a facemask that blows high pressure air down your throat to stop it collapsing. For some people it's a life changing treatment and a positive force. For me it was horrific. A truly, truly unpleasant experience.
Well, half a year later and I saw my sleep doctor today for a review. Simply put he said he couldn't believe the progress I'd made in my health, my weight, and that I'd completely cured myself of my sleep apnoea and no longer needed APAP. Hell yeah!
In other news, I tried boxing for the first time on Wednesday night (well, my trainer decided we were going to do it, it's not like I asked). Suffice to say I have a new respect for boxers. My arms and shoulders are still screwed today. No progress on the knee yet, having to avoid all impact training. I did knock 17 seconds off my 2k row time though to try and make up for the loss of running (from 8:15 down to 7:57).
Also on Wednesday night I somehow got a nasty infection in my pharynx (I don't even know what a pharynx is, but that's what the doctor told me today). It's closed my throat up and hurts like a mofo. I'll be eating antibiotics like smarties though and hopefully it won't hold me up much.
I was placed on a treatment called APAP (Automatic Positive Airway Pressure), which is a facemask that blows high pressure air down your throat to stop it collapsing. For some people it's a life changing treatment and a positive force. For me it was horrific. A truly, truly unpleasant experience.
Well, half a year later and I saw my sleep doctor today for a review. Simply put he said he couldn't believe the progress I'd made in my health, my weight, and that I'd completely cured myself of my sleep apnoea and no longer needed APAP. Hell yeah!
In other news, I tried boxing for the first time on Wednesday night (well, my trainer decided we were going to do it, it's not like I asked). Suffice to say I have a new respect for boxers. My arms and shoulders are still screwed today. No progress on the knee yet, having to avoid all impact training. I did knock 17 seconds off my 2k row time though to try and make up for the loss of running (from 8:15 down to 7:57).
Also on Wednesday night I somehow got a nasty infection in my pharynx (I don't even know what a pharynx is, but that's what the doctor told me today). It's closed my throat up and hurts like a mofo. I'll be eating antibiotics like smarties though and hopefully it won't hold me up much.
Wednesday, 15 May 2013
Week #23 (15/05/13)... kinda
Can't do a full measurements update this week as I'm not at the office and that's where all my stuff is.
I did get to weigh though, and I'm at 17st 10lb, so only -1lb this week. Upside is I know exactly why I've lost less weight. I had ice cream at the cinema last Wednesday, then some friends came over Saturday and there were many beers at my place, curry at my place, many drinks in town, then kebab and chips at the end of the night Saturday night. I also visited my parents on Sunday and had a big dinner. So being 1lb down even after all that isn't so bad I guess.
Update on the knee - it's proper ****ed. Saw my physio yesterday and apparently I've really messed up a ligament that runs along the inside edge of my knee. Basically a mix of trying to do too much too quick, and bad posture when running. I'm on a complete running hiatus, and I've even been told not to walk to work. Pretty pissed off about the whole thing. Biking/rowing is acceptable, but I've been given some specific swimming exercises to do to try and help so we'll see how they go.
Physio says she thinks she can get me fixed in time for my charity run on June 2nd, but only if I do as I'm told. Fingers crossed.
I did get to weigh though, and I'm at 17st 10lb, so only -1lb this week. Upside is I know exactly why I've lost less weight. I had ice cream at the cinema last Wednesday, then some friends came over Saturday and there were many beers at my place, curry at my place, many drinks in town, then kebab and chips at the end of the night Saturday night. I also visited my parents on Sunday and had a big dinner. So being 1lb down even after all that isn't so bad I guess.
Update on the knee - it's proper ****ed. Saw my physio yesterday and apparently I've really messed up a ligament that runs along the inside edge of my knee. Basically a mix of trying to do too much too quick, and bad posture when running. I'm on a complete running hiatus, and I've even been told not to walk to work. Pretty pissed off about the whole thing. Biking/rowing is acceptable, but I've been given some specific swimming exercises to do to try and help so we'll see how they go.
Physio says she thinks she can get me fixed in time for my charity run on June 2nd, but only if I do as I'm told. Fingers crossed.
Tuesday, 14 May 2013
Update
Just a quicky before tomorrow and the weigh-in. Had some cracking sessions on Thursday and Saturday, but buggered my knee up on Thursday so running/impact work is off the cards at the moment. It seems rowing and bike doesn't cause problems so I've been focussing on those for cardio.
Should've made it to the gym last night but finished late (I'm back at Uni this week, for the last time) at work. I've got Chris booked for tomorrow night, but I want to get some cardio in tonight at least before tomorrow morning. The one benefit to working at Uni is 3 miles walk each way each day, so that's upping things a bit if nothing else. And lots of stairs.
Results tomorrow!
Should've made it to the gym last night but finished late (I'm back at Uni this week, for the last time) at work. I've got Chris booked for tomorrow night, but I want to get some cardio in tonight at least before tomorrow morning. The one benefit to working at Uni is 3 miles walk each way each day, so that's upping things a bit if nothing else. And lots of stairs.
Results tomorrow!
Wednesday, 8 May 2013
Week #22 (8/5/13)
So here we go...
Weight: 17st 11lb (-2lb)
Chest: 44.5" (unchanged)
Stomach: 42.5" (unchanged)
Waist: 41" (unchanged)
Collar: 16.25" (unchanged)
Weight continues to fall, inches continue to not move. I'm losing weight from somewhere, but it's definitely not my torso. I have noticed a continuing improvement in visual definition in my legs, so I'm probably losing it there. Chris tells me I should measure my arms too, but I kept forgetting and now I've got no reference to work from.
The Good:
- Losing 2 more pounds
- Taking nearly a full minute off my 5k time
The Bad:
- Accidently doing 2 "cheat nights", as noted in my previous post
- Getting stressed about the above, leading to a rather negative week
- Slacked off on hydration over the weekend, again
I'm not going to list only 2 gym sessions as a bad point. Taking Thursday off as a rest day was a deliberate choice, and I needed it. It was then a public holiday on Monday, meaning I had 2 days off between Saturday and Tuesday rather than alternating days as usual. I'm back to every other day now, doing Tuesday/Thursday/Saturday this week, and accordingly Monday/Wednesday/Friday/Sunday next week.
Weight: 17st 11lb (-2lb)
Chest: 44.5" (unchanged)
Stomach: 42.5" (unchanged)
Waist: 41" (unchanged)
Collar: 16.25" (unchanged)
Weight continues to fall, inches continue to not move. I'm losing weight from somewhere, but it's definitely not my torso. I have noticed a continuing improvement in visual definition in my legs, so I'm probably losing it there. Chris tells me I should measure my arms too, but I kept forgetting and now I've got no reference to work from.
The Good:
- Losing 2 more pounds
- Taking nearly a full minute off my 5k time
The Bad:
- Accidently doing 2 "cheat nights", as noted in my previous post
- Getting stressed about the above, leading to a rather negative week
- Slacked off on hydration over the weekend, again
I'm not going to list only 2 gym sessions as a bad point. Taking Thursday off as a rest day was a deliberate choice, and I needed it. It was then a public holiday on Monday, meaning I had 2 days off between Saturday and Tuesday rather than alternating days as usual. I'm back to every other day now, doing Tuesday/Thursday/Saturday this week, and accordingly Monday/Wednesday/Friday/Sunday next week.
Tuesday, 7 May 2013
Pre-Weigh
Been an interesting week.
Skipped out on Thursday after hurting myself a bit on Wednesday, wasn't a tough decision given how much things were an effort. Had a cheat meal Thursday night, wasn't a problem either. Ended up going out Friday night, was unplanned, didn't drink much (had vodka and diet coke only) so nothing heavy.
Been guilt tripping myself ever since.
Even though I hit 5k for the first time on Saturday and it was amazing, all I've focussed on this week was that I essentially had two cheat nights, and one less gym night. Until I hit the gym tonight I was feeling terrible, unfit, huge. I'd mentally backed myself into such a fat frame of mind I was convinced I'd gained masses of weight from one small takeaway.
Hit the gym tonight, was with my trainer again. He told me not to worry at all about having a night off, if I felt I needed it then there's no problem at all. I'd texted him about my 5k on Saturday and between Saturday and tonight he's convinced I'll still be seeing a loss tomorrow.
Just to be sure we did another heavy cardio session tonight, and I'm feeling it now! Was awesome though. Did another 5k and hit 34:02, a staggering 58 seconds improved on my Saturday time. Did a 2k row to go with it, then rounded it out with a 4k interval session on the bike.
I'm seeing him again Saturday and I'll be doing another food diary between now and then to review my eating, try and make sure I don't plateau with the losses/gains.
I need to just be patient, and not panic at minor setbacks. I've achieved more than I ever considered possible for someone of the size and activity I used to be. Just need to keep going, and keep pushing. I'm enjoying it every minute of the way, just gotta keep moving.
Skipped out on Thursday after hurting myself a bit on Wednesday, wasn't a tough decision given how much things were an effort. Had a cheat meal Thursday night, wasn't a problem either. Ended up going out Friday night, was unplanned, didn't drink much (had vodka and diet coke only) so nothing heavy.
Been guilt tripping myself ever since.
Even though I hit 5k for the first time on Saturday and it was amazing, all I've focussed on this week was that I essentially had two cheat nights, and one less gym night. Until I hit the gym tonight I was feeling terrible, unfit, huge. I'd mentally backed myself into such a fat frame of mind I was convinced I'd gained masses of weight from one small takeaway.
Hit the gym tonight, was with my trainer again. He told me not to worry at all about having a night off, if I felt I needed it then there's no problem at all. I'd texted him about my 5k on Saturday and between Saturday and tonight he's convinced I'll still be seeing a loss tomorrow.
Just to be sure we did another heavy cardio session tonight, and I'm feeling it now! Was awesome though. Did another 5k and hit 34:02, a staggering 58 seconds improved on my Saturday time. Did a 2k row to go with it, then rounded it out with a 4k interval session on the bike.
I'm seeing him again Saturday and I'll be doing another food diary between now and then to review my eating, try and make sure I don't plateau with the losses/gains.
I need to just be patient, and not panic at minor setbacks. I've achieved more than I ever considered possible for someone of the size and activity I used to be. Just need to keep going, and keep pushing. I'm enjoying it every minute of the way, just gotta keep moving.
Saturday, 4 May 2013
BOOM
Just did my first 5k, oh yeah!
So two weeks ago I did 2.5k, that was in 18:22. Last week I did 3.5k in 25:35, with a 2.5k time of 18:15 along the way. Today I was aiming for 4k, thinking I'd steadily progress. Well I hit 4k and had plenty left in the tank, so kept going! Final 5k time was dead on 35 minutes, with a 3.5k time of 24:48 and a 2.5k time of 17:47.
Yup, shaved a full 28 seconds off last weeks 2.5k time, and 47 seconds off 3.5k. That's if my maths are right, I'm buzzing right now and may be out slightly. What's interesting is my half way time shows I actually got faster in the final 2.5k, I kept edging the speed up as I found the run wasn't actually pushing me. Can you believe that? It was amazing!
Did an upper body session after the run, but the highlight was the 5k.
So two weeks ago I did 2.5k, that was in 18:22. Last week I did 3.5k in 25:35, with a 2.5k time of 18:15 along the way. Today I was aiming for 4k, thinking I'd steadily progress. Well I hit 4k and had plenty left in the tank, so kept going! Final 5k time was dead on 35 minutes, with a 3.5k time of 24:48 and a 2.5k time of 17:47.
Yup, shaved a full 28 seconds off last weeks 2.5k time, and 47 seconds off 3.5k. That's if my maths are right, I'm buzzing right now and may be out slightly. What's interesting is my half way time shows I actually got faster in the final 2.5k, I kept edging the speed up as I found the run wasn't actually pushing me. Can you believe that? It was amazing!
Did an upper body session after the run, but the highlight was the 5k.
Wednesday, 1 May 2013
Week #21 (1/5/13)
So we seriously hammered the interval cardio at the gym last night as a last push to try and make sure I met my target today (being under 18st by the end of April). Did a 4k run, 9k bike (with interval sprints) and then a 2k row at the end.
This morning I wasn't confident it was enough, so did something radical. Guess who ran to work this morning? That's right, me. It wasn't pretty, and it wasn't fast, but another 3k in the bag. Also my first time doing outdoor running, in the blazing sunshine, and it was AMAZING.
Weigh in time was meant to be 11am, but was literally buzzing this morning so couldn't wait. I had to know if I'd done it.
So here we go....
Weight: 17st 13lb (-3lb!)
Chest: 44.5" (unchanged)
Stomach: 42.5" (unchanged)
Waist: 41" (unchanged)
Collar: 16.25" (-0.25")
****ing YES! Target met!
So the goods and the bads again.
The Good:
- 3 more fantastic sessions with the trainer
- Stuck to the food plan perfectly all week, allowed myself one cheat evening as advised and it did no harm
- 3.5k run on Sunday, beat my 2.5k time by 6 seconds while doing it
- Incorporating heavy weights/low reps into my workout for strength gains alongside the cardio/fat burner weights
The Bad:
- STILL not drinking enough water, definitely need to get back on top of this as it's now affecting my digestion a bit, which is why I think my measurements haven't dropped this week
My pre-paid sessions with my trainer are now all used up, so sadly I won't be able to work with him as regularly as I was (I simply can't afford him that often). My hope is to keep up at the very least once a week though, and as we approach the run in June twice a week to keep up the training.
Goals
So a new goal, actually two goals for May:
1 - Drop 8lbs. This is my goal reduction. I very much doubt I'll be able to keep up 2-3lbs a week consistently, but 2lbs should be doable.
2 - Achieve a 5k run. I'm very confident on this one now!
Tuesday, 30 April 2013
Goal
After the last few gym sessions, if I don't meet my goal weight tomorrow I may just cut off one of my legs and get off the scales again.
That is all.
That is all.
Sunday, 28 April 2013
You do run run run, you do run run
So today we went for 3.5k, again a "see if I can do it" exercise following on from how much I enjoyed the 2.5k run last Saturday.
It's been a tiring couple of days with work and uni assignments, many late nights and I missed most of my vitamin supplements yesterday too through forgetting/rushing, so I wasn't expecting miracles. During the 2.5k I was able to "run through" the pain by about 1.2-1.3km, and I was hoping the same would alleviate me of the pain this time. 1.2k came and went and I was still in agony. 1.5k, still hurting. 1.8k, still hurting. It took until 2km to "run through", but eventually it came, my muscles stopped resisting and the run got on properly.
Not only did I complete the 3.5k, but I took an impressive 6 seconds off my 2.5k time compared to last week along the way. My average speed was nearly half a kilometer an hour faster too.
Rounded out with upper body work today. When I started my membership in December I could only shoulder press 15kg, today I was repping 50kg sets. It's been an eye opener since I got this trainer just how much progress I've made.
Weigh in day is Wednesday and it's full speed ahead to try and beat my April target of getting under 18stone. To do this I need to lose another 3lbs. I told my trainer this last week and we're going for it, he's been so supportive and encouraging it's unreal. Booked in for a max cardio session on Tuesday night, and I'm doubling tightness on the diet/food plan between now and then.
Fingers crossed for goal attainment!
It's been a tiring couple of days with work and uni assignments, many late nights and I missed most of my vitamin supplements yesterday too through forgetting/rushing, so I wasn't expecting miracles. During the 2.5k I was able to "run through" the pain by about 1.2-1.3km, and I was hoping the same would alleviate me of the pain this time. 1.2k came and went and I was still in agony. 1.5k, still hurting. 1.8k, still hurting. It took until 2km to "run through", but eventually it came, my muscles stopped resisting and the run got on properly.
Not only did I complete the 3.5k, but I took an impressive 6 seconds off my 2.5k time compared to last week along the way. My average speed was nearly half a kilometer an hour faster too.
Rounded out with upper body work today. When I started my membership in December I could only shoulder press 15kg, today I was repping 50kg sets. It's been an eye opener since I got this trainer just how much progress I've made.
Weigh in day is Wednesday and it's full speed ahead to try and beat my April target of getting under 18stone. To do this I need to lose another 3lbs. I told my trainer this last week and we're going for it, he's been so supportive and encouraging it's unreal. Booked in for a max cardio session on Tuesday night, and I'm doubling tightness on the diet/food plan between now and then.
Fingers crossed for goal attainment!
Wednesday, 24 April 2013
Week #20 (24/04/13)
So after a great week at the gym and new food plan, I've got high hopes for today.
Here goes...
Weight: 18st 2lb (-2lb)
Chest: 44.5" (unchanged)
Stomach: 42.5" (-1")
Waist: 41" (unchanged)
Collar: 16.5" (-0.25")
Reduction or no change in every area, score. The scales taunted me, showing 18st 1lb at first, but then flicking to 2lb after a few seconds. That damned chest measurement is still refusing to change, but oh well.
Onwards and downwards!
The Good:
- 3 fantastic sessions with the trainer
- Stuck to the food plan perfectly all week, no cheats or badnesses
- Enjoying the running!
- 2.5k test run!
The Bad:
- Not drinking enough water, need to get back on top of this
- Erm, that's about it this week!
Here goes...
Weight: 18st 2lb (-2lb)
Chest: 44.5" (unchanged)
Stomach: 42.5" (-1")
Waist: 41" (unchanged)
Collar: 16.5" (-0.25")
Reduction or no change in every area, score. The scales taunted me, showing 18st 1lb at first, but then flicking to 2lb after a few seconds. That damned chest measurement is still refusing to change, but oh well.
Onwards and downwards!
The Good:
- 3 fantastic sessions with the trainer
- Stuck to the food plan perfectly all week, no cheats or badnesses
- Enjoying the running!
- 2.5k test run!
The Bad:
- Not drinking enough water, need to get back on top of this
- Erm, that's about it this week!
12th December 2012 19st 6lb / 272lb |
 10th April 2013 18st 3lb / 255lb |
 24th April 2013 18st 2lb / 254lb |
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Monday, 22 April 2013
Run fatboy run!
So I told my trainer about the 5k run during our session on Saturday and he's proper excited for me trying for it. He's confident we'll be able to get me in shape by June no problems.
Saturday was mostly upper body resistance work and holy bejesus did I struggle. Hit my failure point way too early on some of the exercises and still feeling it this morning.
At the end of the session we went for an off-the-cuff Cooper Test for me to see how long I could run for in a single sitting. Initially I was given control of the pace myself but was only able to run for just under 5 minutes before needing to slow down. Chris then took over the speed controls once I got jogging again and found a much better pace. The final 7 minutes of the run were vastly easier than the first 5 and I actually ended the test with a smile on my face wanting to run more. It was an AMAZING feeling, felt so alive and I think I've been bitten by the bug. All I want to do is run!
We're going to do a 2.5k test run this week to see how I get on, and the goal is to work up to a full 5k run in 4 weeks time, leaving me one weeks rest before the actual event.
Can't wait!
Saturday was mostly upper body resistance work and holy bejesus did I struggle. Hit my failure point way too early on some of the exercises and still feeling it this morning.
At the end of the session we went for an off-the-cuff Cooper Test for me to see how long I could run for in a single sitting. Initially I was given control of the pace myself but was only able to run for just under 5 minutes before needing to slow down. Chris then took over the speed controls once I got jogging again and found a much better pace. The final 7 minutes of the run were vastly easier than the first 5 and I actually ended the test with a smile on my face wanting to run more. It was an AMAZING feeling, felt so alive and I think I've been bitten by the bug. All I want to do is run!
We're going to do a 2.5k test run this week to see how I get on, and the goal is to work up to a full 5k run in 4 weeks time, leaving me one weeks rest before the actual event.
Can't wait!
Friday, 19 April 2013
5k run
Just a quick post at the moment.
Completed "leg day" with my trainer on Wednesday, and gotten my own program and food plan from him too. Plenty of material to work with. Legs are still hurting like a mother today though.
I'm signing up to do a charity 5k run in June, this I have decided today as a goal. Can I train to do that in 6 weeks? Well, we'll see, but I'm going to give it a damned good try.
Sponsorship details will follow soon!
Completed "leg day" with my trainer on Wednesday, and gotten my own program and food plan from him too. Plenty of material to work with. Legs are still hurting like a mother today though.
I'm signing up to do a charity 5k run in June, this I have decided today as a goal. Can I train to do that in 6 weeks? Well, we'll see, but I'm going to give it a damned good try.
Sponsorship details will follow soon!
Wednesday, 17 April 2013
Week #19 (17/04/13)
Sooooo....
Weight: 18st 4lb (+1lb)
Chest: 44.5" (unchanged)
Stomach: 43.5" (+1")
Waist: 41" (unchanged)
Collar: 16.75" (+0.5")
The Good:
- Completed two sessions with my new personal trainer, on Thursday and Saturday
- erm...
The Bad:
- Hosted a barbecue on Sunday, which although had good clean food and lots of veg/salad, also had some beers involved
- Back at University all this week for assessment, which basically means being paid to sit around doing **** all watching a bunch of academics make mountains of work out of tasks that would take me 20 minutes to complete
- 8am sleep clinic appointment this morning meant waking up at 4.30am. Not in itself terrible, but I forgot, and didn't get to bed until 1am. This isn't really something that's affected the week, just something that's put me in a bad/exhausted mood today, especially as the appointment was a complete waste of time.
The trainer sessions were incredibly exhausting but enjoyable at the same time. We focussed exclusively on cardio on Saturday and although I nearly threw up at one point (I may have left breakfast too close to the start of the session) I smashed all previous personal bests for cardio achievements.
I was meant to be doing a solo session at the gym on Monday, but didn't get out of University until very late. Had a date last night so couldn't go then. Would've preferred the gym. Date was rubbish. Back with the trainer (Chris) tonight, where he told me we'll be focussing on lower body resistance training. Quite looking forward to it, as I know my legs are in pretty good shape at least.
Disappointed with the lack of losses/measurement gains, but it's just been a shit week. Also the beers on Sunday, was about half a dozen in all and it's the first time I've had beer in a long time. My body is probably still figuring out what to do with all the calories.
I'll leave it there as all I want to do is rant about my shit University job (among other things, I have to work the first two weeks of May unpaid, seriously can't be bothered), but you don't want to hear that.
I'll try harder this week, and those numbers will do good again.
Weight: 18st 4lb (+1lb)
Chest: 44.5" (unchanged)
Stomach: 43.5" (+1")
Waist: 41" (unchanged)
Collar: 16.75" (+0.5")
The Good:
- Completed two sessions with my new personal trainer, on Thursday and Saturday
- erm...
The Bad:
- Hosted a barbecue on Sunday, which although had good clean food and lots of veg/salad, also had some beers involved
- Back at University all this week for assessment, which basically means being paid to sit around doing **** all watching a bunch of academics make mountains of work out of tasks that would take me 20 minutes to complete
- 8am sleep clinic appointment this morning meant waking up at 4.30am. Not in itself terrible, but I forgot, and didn't get to bed until 1am. This isn't really something that's affected the week, just something that's put me in a bad/exhausted mood today, especially as the appointment was a complete waste of time.
The trainer sessions were incredibly exhausting but enjoyable at the same time. We focussed exclusively on cardio on Saturday and although I nearly threw up at one point (I may have left breakfast too close to the start of the session) I smashed all previous personal bests for cardio achievements.
I was meant to be doing a solo session at the gym on Monday, but didn't get out of University until very late. Had a date last night so couldn't go then. Would've preferred the gym. Date was rubbish. Back with the trainer (Chris) tonight, where he told me we'll be focussing on lower body resistance training. Quite looking forward to it, as I know my legs are in pretty good shape at least.
Disappointed with the lack of losses/measurement gains, but it's just been a shit week. Also the beers on Sunday, was about half a dozen in all and it's the first time I've had beer in a long time. My body is probably still figuring out what to do with all the calories.
I'll leave it there as all I want to do is rant about my shit University job (among other things, I have to work the first two weeks of May unpaid, seriously can't be bothered), but you don't want to hear that.
I'll try harder this week, and those numbers will do good again.
Wednesday, 10 April 2013
Week #18 (10/04/13)
So a roundup of this week, a mixed bag.
Managed solid 2 hour gym sessions on Friday, Sunday and Tuesday. I've increased my weights & settings on every exercise I do now. As an example of what I've been doing lately, here's yesterdays routine:
- 15 minutes treadmill. 3 minutes at 5.5kph (brisk walk), 2 minutes at 11.5kph (fast jog). Repeated 3 times during the 15 minutes.
- Lateral pull-downs, 4 sets of 12 reps, 45kg (started at 30kg 2-3 weeks ago)
- Leg press, 4 sets of 12 reps, 90kg (started at 60kg 2-3 weeks ago)
- Low row, 4 sets of 12 reps, 45kg (started at 30kg 2-3 weeks ago)
- Shoulder press (new), 4 sets of 12 reps, 15kg - real struggle on this one, needs work
- Butterfly, 4 sets of 12 reps, 25kg (started at 15kg 2-3 weeks ago)
- Ab crunch, 4 sets of 12 reps, 20kg
- 20 minutes cross trainer/elliptical, resistance level 8 (when I started, 20 minutes on level 5 would break me)
- 10 minute treadmill, medium walk as cooldown
I've been adding some bicep curls in the last couple of sessions as well, but not found a steady routine with those yet.
As you can see there's been steady progress over the weeks. I've generally been increasing the lift weights once a week. If I can still use my limbs at the end of the 4th set, then I'll increase. Starting to see some definition in my legs already, but my upper body strength is lacking considerably. It's important for me to remember my goal though, which is weight loss, not building. I know the two go hand in hand to some extent, but still.
And this weeks numbers:
Weight: 18st 3lb (+1lb)
Chest: 44.5" (unchanged)
Stomach: 42.5" (-0.5")
Waist: 41" (-0.5")
Collar: 16.25" (-0.25")
A little disappointed at being 1lb up, not sure what to say to that. It was my fathers birthday on Sunday and there was of course a nice dinner and cake, guess it didn't help. The measurements are still creeping downwards though, this I am happy with. Chest still unchanged! Hasn't budged in forever.
Diet checking is in order I think. Been on the grilled meat & salad (usually chicken) almost every night this week, and I've noticed in the past when I do this regularity becomes an issue. Need to get some more fiber going on, probably in fruit and some greens.
A good week for the most part, aside from the scales moving in the wrong direction. They've got to go down next week.
Got my first session with a trainer tomorrow, so perhaps getting a proper workout plan/routine will make the difference.
I said in a previous post I'd do pictures every 20lbs lost. Clearly I haven't lost 20lb. I just haven't had a visual reference in a while, so thought I'd do one. Originally I was just going to compare today to my beginning, but then I thought it'd be interesting to compare to my previous photo, where I was 4lbs lighter. Remember that 21st February marked the end of my surgery/infection recovery. I'd lost a lot of weight in a short time, but it wasn't really through the right methods.
What I can take some comfort from today is that although I may be 4lbs up on 21/2, I can clearly see my body is physically in better shape. Posture, the beginnings of hints of definition and shape are all in a happier place.
Managed solid 2 hour gym sessions on Friday, Sunday and Tuesday. I've increased my weights & settings on every exercise I do now. As an example of what I've been doing lately, here's yesterdays routine:
- 15 minutes treadmill. 3 minutes at 5.5kph (brisk walk), 2 minutes at 11.5kph (fast jog). Repeated 3 times during the 15 minutes.
- Lateral pull-downs, 4 sets of 12 reps, 45kg (started at 30kg 2-3 weeks ago)
- Leg press, 4 sets of 12 reps, 90kg (started at 60kg 2-3 weeks ago)
- Low row, 4 sets of 12 reps, 45kg (started at 30kg 2-3 weeks ago)
- Shoulder press (new), 4 sets of 12 reps, 15kg - real struggle on this one, needs work
- Butterfly, 4 sets of 12 reps, 25kg (started at 15kg 2-3 weeks ago)
- Ab crunch, 4 sets of 12 reps, 20kg
- 20 minutes cross trainer/elliptical, resistance level 8 (when I started, 20 minutes on level 5 would break me)
- 10 minute treadmill, medium walk as cooldown
I've been adding some bicep curls in the last couple of sessions as well, but not found a steady routine with those yet.
As you can see there's been steady progress over the weeks. I've generally been increasing the lift weights once a week. If I can still use my limbs at the end of the 4th set, then I'll increase. Starting to see some definition in my legs already, but my upper body strength is lacking considerably. It's important for me to remember my goal though, which is weight loss, not building. I know the two go hand in hand to some extent, but still.
And this weeks numbers:
Weight: 18st 3lb (+1lb)
Chest: 44.5" (unchanged)
Stomach: 42.5" (-0.5")
Waist: 41" (-0.5")
Collar: 16.25" (-0.25")
A little disappointed at being 1lb up, not sure what to say to that. It was my fathers birthday on Sunday and there was of course a nice dinner and cake, guess it didn't help. The measurements are still creeping downwards though, this I am happy with. Chest still unchanged! Hasn't budged in forever.
Diet checking is in order I think. Been on the grilled meat & salad (usually chicken) almost every night this week, and I've noticed in the past when I do this regularity becomes an issue. Need to get some more fiber going on, probably in fruit and some greens.
A good week for the most part, aside from the scales moving in the wrong direction. They've got to go down next week.
Got my first session with a trainer tomorrow, so perhaps getting a proper workout plan/routine will make the difference.
12th December 2012 19st 6lb / 272lb |
 21st February 2013 17st 13.5lb / 251lb |
10th April 2013 18st 3lb / 255lb |
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I said in a previous post I'd do pictures every 20lbs lost. Clearly I haven't lost 20lb. I just haven't had a visual reference in a while, so thought I'd do one. Originally I was just going to compare today to my beginning, but then I thought it'd be interesting to compare to my previous photo, where I was 4lbs lighter. Remember that 21st February marked the end of my surgery/infection recovery. I'd lost a lot of weight in a short time, but it wasn't really through the right methods.
What I can take some comfort from today is that although I may be 4lbs up on 21/2, I can clearly see my body is physically in better shape. Posture, the beginnings of hints of definition and shape are all in a happier place.
Monday, 8 April 2013
Mid-week
Just a short update.
Managed two very good gym sessions, Friday and Sunday. Upped my weights in all areas this week, so progress is definitely continuing.
What was interesting is I got back on the Cross Trainer (I believe Americans refer to it as an "Elliptical"?) this week and did a workout that used to have me dripping in sweat by the end and my legs feeling like lead. Suffice to say neither happened. Legs were fine, and although my heart rate was up a bit (130), it used to top out at 155-160 during this routine. Progress! Time to up the game.
I've booked myself in to see a trainer tomorrow night to develop a proper (6 week) plan, and I'm seeing another trainer later in the week to discuss Personal Trainer services to kick it off.
Managed two very good gym sessions, Friday and Sunday. Upped my weights in all areas this week, so progress is definitely continuing.
What was interesting is I got back on the Cross Trainer (I believe Americans refer to it as an "Elliptical"?) this week and did a workout that used to have me dripping in sweat by the end and my legs feeling like lead. Suffice to say neither happened. Legs were fine, and although my heart rate was up a bit (130), it used to top out at 155-160 during this routine. Progress! Time to up the game.
I've booked myself in to see a trainer tomorrow night to develop a proper (6 week) plan, and I'm seeing another trainer later in the week to discuss Personal Trainer services to kick it off.
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