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).
I have kept a tight ship this week in regards to exercise and nutrition (even doing a 26 mile cycle) but only managed to knock off 1lb this week. Well this is when I need to eat my own words, “Believe in the process!”
I know that I am on the right track, I am not taking any short cuts so I have nothing to fear. I guess that it’s just the pressure of Premier approaching that has turned knocking off 2-3lbs a week a requirement, and my body’s not going to keep that up constantly week in and week out. So just suck it up Andrew and keep soldiering on!
HIGHS
I mentioned that I did a 26 mile cycle yesterday; I did the same cycle back in May, and it took me 3 hours and 45 min, but yesterday I was able to do it in 2 hours and 30 min, so that was an improvement, showing myself that my fitness (endurance) has increased since then.
LOWS
Yeah I am still sulking that I only lost 1lb this week, but I’ll get over it!
Well this is when I need to eat my own words, “Believe in the process!” 