DISCLAIMER

I am not a doctor and I am not trying to be. Before you start any exercise program you should contact your doctor before doing so.

MY NUTRITION

3 meals per day. Containing; complex carbohydrates, proteins, fibers and good fats. All liquids are calorie free; water, tea, coffee, green-tea. 3 snacks per day. snacks 1 & 2 can be made of complex carbs, proteins, fiber, but snack 3 is protein based. Liquids have no calories; black coffee, black tea and about 3 liters of water per day.

SUPPLEMENTS

Mixed Whey Protein and Creatine shake 30 min before workouts.
Sports Recovery Shake after workouts (contains whey, creatine, carbohydrates and essential amino acids).
Also taking creatine on non workout days before lunch.
Cod Liver and Omega 3 oils.

STRENGTH

Mon, Wed & Fri: working out at my local gym, 30 min sessions. Currently lifiting heavy weights with 6-8 or 8-10 reps.

CARDIOVASCULAR

RUNNING: (Tue, Thur & Sat) Running a circuit and setting time goals. Once I have reached the time goal then the circuit gets tougher. CYCLING: If I feel that I am going to dip into a plateau I will plan a long and hard cycle (normally on Saturdays).

Weigh-in 38: Back on Familiar Ground

Posted by: Andrew : Category: 2lbs A Week Club, Weigh in's, goal setting

That’s another 2lbs knocked of, I think they came from my love handles as my wife said that they are getting smaller, so it’s good bye to flabby love handles!

I am now weighing in at 255lbs this was my weight at weigh-in 32, so I’ve been here before. Not to worry I am always pushing forward.

MINI-GOAL for Weigh-in 39

I am hopping to get to 252lbs by my next weigh-in on January 25th, so here’s to a week of discipline, exercise and eating enough calories. Yes that’s right, I have been looking around and have been told by quite a few people that I am consuming too little calories for a man and the amount of physical activity that I do.

I NEED TO EAT MORE TO LOSE WEIGHT

I have since the start of Discipline or Regret (Jan 11th 2008) been on 1300 to 1400 calories per day. So now I have to eat more so that I have a better chance of consistently lose weight, weird huh?

So this week I am going to be aiming for 1600 to 1700 calories per day. Actually to be honest with you I have known this for a while now but have been wrestling with the fact that I am going to be eating more. My current diet always leaves me satisfied and I never go to bed feeling hungry.

I am still looking at what new foods I am going to add to my diet and should finish that tonight and then I’ll be sure to blog about it tomorrow.