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).
This morning will be my 3rd start back since I arrived back home here in the UK. I have also been avoiding blogging as I have gone up quite a bit since the move. But time to swallow my pride and get serious about blasting fat and blogging for accountability.
So here we go (ready to gasp?) I am now weighing in at 268lbs! Wwwwaaaaahhhhh!!!!! Yes folks a serious chunking and a major setback, but it’s time to go forward again and burn on!
I must admit I really let loose on coming home; all those tempting Scottish treats that I missed, not to mention my friend John Smith (best served chilled). I think what made me go up so much was the amount of simple carbs that I have been chewing on; mainly bread and potato (fried).
So on this Monday the 10th of August I have hammered away on my multi-gym and broke a moderate sweat. But today I am going to churn out a new workout program and some long & short term goals.
So that’s that for now everybody, I am back so stay tuned in by subscribing to my RSS feed so you don’t miss a thing!
I am at 195 pounds right now so I have gained like 15 pounds. No worries my friend…it happens to us all. we get busy…life takes hold…sometimes things get pushed back. It’s o-k. What’s important is that you know what you need to do to get back on track. I am right there with you pal.
Wwwwaaaaahhhhh!!!!! Yes folks a serious chunking and a major setback, but it’s time to go forward again and burn on!
August 11th, 2009 at 2:16 pm
Andrew Andrew Andrew…
I am at 195 pounds right now so I have gained like 15 pounds. No worries my friend…it happens to us all. we get busy…life takes hold…sometimes things get pushed back. It’s o-k. What’s important is that you know what you need to do to get back on track. I am right there with you pal.
August 13th, 2009 at 6:34 am
Thanks Irene, I just need to get a job & get myself into a routine FAST before I undo everything
Thanks for the support!
Take care!
Andrew