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).

Revised Goal, New Journey!

Posted by: Andrew : Category: Sorting Things Out, Supplement Try Out/Review, Workout Program, goal setting

I was not successful to reach 220lbs by January 31st 2009, but I can’t say that I have failed anything. I have accomplished something that I have never done before; I’ve lost 48lbs!

So it’s time to initiate the last part of the SMARTER Principle the R for REVISABLE!

Now I don’t suggest something to you guys without making it a part of my life first, so here is the same form that I provided you guys on writing your goals with the SMARTER Principle and you can see my goals written here.

Click on the image above to download a PDF file of my SMARTER Principle goal setting.

MY GOAL IN A NUT SHELL

If you don’t want to download see the details of my goal here it is, straight and to the point;

Get to 220lbs by the end of June 2009

I have the same objective but my journey there will be different and constantly changing. What I mean by this is my nutrition program and workouts (strength & cardiovascular) will be varied and constantly changing.

NEW WORKOUT

I have also put together a new workout for the next 5 weeks. I usually plan my workouts every 4 weeks but this is for the sake of the trial of Biotest’s SURGE Workout Fuel that I am currently experimenting with.

Click on the image above to download my Five Week Workout Planner (Feb 9th – March 15th 2009.