87.5kg / Bodyfat 26.9%
Morning routine: calves & abs - 20 minutes rowing 4:20 1000M / 10 * calf raises / 6 * hanging leg raises / 4 * crunches / 35 minutes sauna
Evening routine - 60 minutes bike including 5 out of seat sprints
I had a crack at lowering my 1000M time on the Concept II rower and managed to get my time down from 4:36 to 4:20. I was probably rowing at 80% effort so I could possibly get down to nearer the 4:00 mark by the end of the month.
07:00: tuna & 1 slice of bread
11:00: protein shake
13:45: boiled chicken & broccoli & small piece of potato
17:00: boiled chicken & 1 egg white
20:00: protein shake
23:00: protein shake
I can't believe that my bodyfat percentage is as high as 26.9%, but even so I'll be working and dieting REALLY hard over the next few days to get this as low as possible. I do find that my willpower can fade during the late evening and during the night were I often wake-up very hungry so I need to be super disciplined to stay away from the cereal at 02:00 in the morning, not matter how hungry I feel!
Morning routine : back and biceps - 10 minutes rower / 6 * wide grip chins / 4 * reverse grip chins / 4 * hammer grip chins / 4 * seated rows / 4 * barbell curls / 30 minutes sauna
Evening routine - 49 minutes bike
02:00: protein shake
06:30: tuna & 1 egg white & 1 slice of toast
09:15: protein shake
11:30: boiled chicken & 2 egg whites
15:00: tuna & chopped onion/celery/apple
18:00: protein shake & 1 banana
21:00: protein shake
86.7kg / Bodyfat 26.4%
Morning routine : hamstrings - 20 minutes rower / 4 * seated hamstring stretches / 10 * lying hamstring curls / 4 * hamstring kickbacks / 30 minutes sauna
Evening routine - 40 minutes bike
I woke-up this morning and really thought that maybe my calorie/food intake over the last 24 hours might have been a bit excessive. I had some carbs in the form of bananas and an apple and I thought that my weight would definitely increase ever so slightly, so I was amazed when I came back from the morning gym session and weighed-in at 86.7kg! It may be that the inclusion of the protein shakes and the evening cardio sessions on the bike are helping to gradually decrease my weight and bodyfat percentage? Really really pleased ....
It would be nice if I could stay at the same weight for the next 5 or 6 days and maybe decrease the bodyfat percentage. Maybe if I tried a very low carb diet combined with a more cardio focussed training routine then this might work?
00:00: protein shake
04:00: tuna & chopped onion/celery/apple & 1/2 slice of bread
07:00: protein shake & 1 banana & 1 scoop of porridge
09:15: protein shake
10:15: tuna & 1 egg white & 1/2 slice of bread
14:00: tuna & small potato & 1/2 slice of bread
17:00: protein shake & 1 banana
20:00: boiled chicken & 1 1/2 slices of toast
I'm just SO FUCKING HUNGRY! It's Monday tomorrow and the start of the week, so I really need to concentrate on being strict, just for 7 days, so that I can start looking a bit sharper at the end of the month .... easier said than done though as all I can think about is food!!
00:00: protein shake & bowl of cereal and porrridge & chocolate
04:00: protein shake & bowl of cereal and porrridge & chocolate
10:00: boiled chicken & 1 egg & 2 slices of toast
14:00: tuna & 2 slices of toast
16:00: protein shake & bowl of porridge & cereal
20:00: fried egg & bacon sandwich
23:00: 3 slices of bread & jam
Oh it all went pear shaped last night! My willpower completely evaporated and I had 2 big bowls of cereal and porridge and even a few bits of easter egg! It then went pear shaped again today. It got to about 20:00 n the evening and I just had to have a fried egg and bacon sandwich followed by a bacon sandwich. My guard was well and truly down and I followed this with 3 slices of bread and jam. I might even have had another bowl of porridge and cereal but I was too stuffed and too tired to remember!
Morning routine: chest & triceps - 30 mintes heavy bag / 4 * incline dumbell bench press (max 6*30kg) / 4 * dips / 4 * machine bench press / 4 * tricep extensions / 4 * overhead rope tricep extensions / 4 * narrow grip press-ups / 30 minutes sauna
Back down the gym and back on the diet wagon today. I had plenty of energy following the last 24 hours of stuffing my face and I tore into the heavy bag and probably had my best session. I gave it a damn good thrashing! I then managed to incline press 30kg dumbells which is my best effort so far, but way short of the 100lb+ boys that I could do when I was a much younger man!
09:30: protein shake
12:00: tuna & 1 egg white
15:00: boiled chicken & 1 egg white
18:30: boiled chicken & 1 egg & 1 slice of toast
21:30: protein shake & porridge
Morning routine : back and calves - 20 minutes rower 4:07 1000M / 4 * wide grip chins / 4 * reverse grip chins / 4 * calf raises / 20 minutes sauna
I dragged my heels a bit this morning so decided to have a bit of a push in the gym and improve my 1000M time on the rower. I managed to get my time down to 4:07 and I was probably rowing at 90+ effort and could just dip under 4:00 if I pushed towards a maximum effort. However the rest of my workout was pants! I just didn't have any stamina and kept running into a brick wall as far as number of reps was concerned so I did what I could and then hit the sauna for 20 minutes.
07:00: protein shake
09:30: protein shake
12:30: boiled chicken & 1 egg white
16:00: protein shake & muesli & 1 banana
19:00: tuna & 2 small slices of wholemeal toast
22:00: protein shake & musesli & porridge & 1 chocolate ring donut
My diet was going SO well I'm now finding it so hard to avoid carbs, especially in the afternoon and late evening when the cravings start to kick-in. I keep telling myself that I want to be under 86.0kg in less than 7 days time. My willpower is great in the morning but as the day progresses I can't helping thinking about cereal, bread, cakes, etc.
So OK, just seven more days and then I might pop down to the coast for a couple of days to celebrate my wedding anniversary. If I can get down to sub 86.0kg then that means I can let my hair down for 48 hours and if I come back weighing 89.0kg then I'll easily be able to shave that off in a few days , get back to sub 86.0kg and then head for the low eighties.
Morning routine : cardio & abs - 45 minutes heavy bag / 6 * hanging leg raises / 4 * crunches / 4 * leg raises / 30 minutes sauna (struggled with the heat/humidity this morning)
Evening routine : 60 minutes bike
Oh dear! I had a severe overnight relapse and steamed into the donuts that my grandchildren failed to eat!! My missus had also bought some muesli and I had to crack into that as well for a huge sugar overload.
So when I rolled out of bed this morning I didn't even reach for a proten shake. Nope, it was straight to the gym for a cracking cardio workout. No more muesli, donuts, porridge or carbs until I get to sub 86.0kg!!!
02:00: protein shake & 2 chocolate ring donuts
09:30: protein shake
13:45: 1/2 portion of tuna & broccoli
17:30: tuna & 2 lices of wholemeal toast
22:30: protein shake
Morning routine : biceps & triceps - 30 minutes heavy bag / 4 * barbell curls & close grip press ups superset / 4 * reverse grip pull downs & tricep extensions superset / 4 * concentration curls / 4 * tricep rope extensions / 20 minutes sauna
Evening routine : 55 minutes bike
06:30: tuna & broccoli & 1 slice of wholemeal toast
09:00: protein shake
11:30: boiled chicken & 1 egg white
14:30: protein shake & banana & 1 scoop of porridge
18:30: boiled chicken & 2 egg whites & 1 small slice of wholemeal bread
21:30: boiled chicken & 1 egg white
Evening routine : 40 minutes bike
Skipped the gym this morning as I felt quite tired and my body needed 24 hours rest.
00:00: protein shake & muesli & 1 scoop of porridge
10:00: protein shake
13:00: tuna & 1 small slice of wholemeal toast
14:30: small pieces of pear & clementine
16:30: tuna & 2 small slices of wholmeal toast
20:30: tuna & 1 egg white & 2 small slice of wholemeal toast