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).

Sometimes They Come in 3′s

Posted by: Andrew : Category: The Beginning

Yesterday was a public holiday here in Indonesia as August the 17th is Independence Day , and because that was a Sunday we had Monday the 18th off. ::yippy::

As most of you know I am over the moon about my measurement results, and they have really helped to show myself that I am on the right track and I will make my goal of 220lbs by January 31st.

Thank you to all that left me encouraging comments; you guys are great and are a big part of my continual success.

Now after my flu/fever last week I was beginning to get better, then on Friday I was eating a boiled egg that had been shelled, but there was still a part of the shell that had not been removed (which I didn’t see) so I ate it and coughed and spluttered and drank lots of water and was fine…. then when I woke up on Sunday I thought that my throat was getting worst again (after my flu had gone) and took some throat sweet to help.

Then I woke up on Monday and I was really eager to get into my workout in the afternoon. At about 9:00am I could hardly swallow, so decided that a trip to the doctor was needed. After and inspection I was told that I had a throat infection (caused by a cut in my throat; the egg shell) so I got some meds and went home.

And then (REMEMBER THEY COME IN THREES) I took a coughing fit and legged it over to the sink and had a good old red-in-the-face-hock-my-guts-up-cough; and I forgot how I was bending over the sink and suddenly CRACK, and my whole body jolted forward!

Now still being quite heavy what had happened is; as I was leaning over the sink, my weight caused my (this is not scientific so let’s hope I can explain this so you can understand with out having to drink heavily before hand) part of my spine to slip forward ::yes very ouch!::

So last nights workout was replaced for some physiotherapy ::sniff, sniff::

As you can guess I am not having a good time and the moment, but my back will heal (in Jesus name!) quick and I’ll be back in action by for next Monday’s workout for sure!

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2 Responses to “Sometimes They Come in 3′s”

Liz Rosenbaum Says:
August 22nd, 2008 at 6:43 am
Oh Good Heavens… What a bummer day!!!! Good luck getting better.
admin Says:
August 22nd, 2008 at 7:48 am
Hi Liz, yeah but all is getting better, I should be back in action with my workouts on Monday.

Take care,
Andrew