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 weigh-in is a big milestone for me as I am weighing in at exactly 17 stones (238lbs) after losing 3lbs this week; getting under 17 stones will be the lightest I have ever been in my adult life (so watch this space for next weeks weigh-in!).
Back in January (2010) I put my deposit down for my diploma in personal training and it seemed like I had ages to wait for that to come around, but the time has crept up and I’ll be heading off to England in 11 weeks time (August 23rd).
I am going to be making sure that my gloves are on and tied tight for the next 11 weeks as I hope to lose at least another 22lbs, bringing me down to 216lbs before I leave, but if I can get a few weeks with a 3lbs loss (like this week) and ideally get down to 210lbs (15 stones) before leaving this would be perfect.
I started working this week which gave me a routine which was great so I am quite confident that I can make good progress over the next 11 weeks; I am just praying that plateau doesn’t come knocking!
Feel like Ive been on a plateau fur-ever. Closing in on 200 (204/5 lb last weigh in). But seems psychological barrier. Every time I get close I have a binge go up again.
Yes it’s hard at the moment. But I’m not giving up. I’ll get there.
Yeah man, keep going! The way to make it break is to hit it with something big; I hit my last ugly plateau with a 26 mile bike ride and I smashed through it.
June 13th, 2010 at 3:03 pm
Great work! Dunno about 15st but I’m confident you can get under 16st -even with some plateauing. Either way you’ll need to keep some real focus!
June 13th, 2010 at 8:43 pm
Hi Jonathan, yeah 15st is a long shot but I always like to aim high
so how are things with you? How’s your program going?
Take care,
Andrew
June 13th, 2010 at 11:50 pm
Feel like Ive been on a plateau fur-ever. Closing in on 200 (204/5 lb last weigh in). But seems psychological barrier. Every time I get close I have a binge go up again.
Yes it’s hard at the moment. But I’m not giving up. I’ll get there.
Thanks for the inspiration
June 14th, 2010 at 6:28 am
Yeah man, keep going! The way to make it break is to hit it with something big; I hit my last ugly plateau with a 26 mile bike ride and I smashed through it.
Keep going!