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).

Weigh-in 21: A Little, Not a Lot!

Posted by: Andrew : Category: 2lbs A Week Club, Thinking Out Loud, Weigh in's, Workout Program

Ok I am sorry that this weigh-in is late, yesterday my wife, Daniel and I came home from church and then we just spent the day together, I didn’t turn on my laptop at all.

If I am not at school, I am at home studying for my personal trainer certificate, writing for Discipline or Regret, surfing blogland, and I am currently writing a book. All this on top of my workouts on Monday, Wednesday & Friday and then I cycle for 30min every night. I completely focused on my wife and son yesterday.

Although I am really busy, my wife and I have an understanding at the moment that I have to go through this busy season and she completely understands. This is vitally important and I am so blessed to have a wife like Susan.

Well I dipped a little this week, only 1lbs, but not to worry I feel that I have made more muscle gains as I have not only been training to failure but I have been implementing a pyramid style into my workouts; this is were I start with a really, really heavey weight and then work down to a light weight, from about 55kgs to 25kgs.

My graph still shows that fat can drop like gravity.

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8 Responses to “Weigh-in 21: A Little, Not a Lot!”

Andrew is getting fit Says:
September 8th, 2008 at 9:15 pm
Having the support of your family is very important. I too am blessed with a wife who understands.
Mum Says:
September 8th, 2008 at 11:57 pm
And I am blessed with a son, daughter (hate the ‘in law’ word!) and grandson that mean the whole wolrd to me!! Love you guys, miss you.
Luv Mum
Irene Says:
September 11th, 2008 at 4:32 pm
I know what it is like being busy. School has kept me out of the loop in blogland for a couple of week. That and the fact that since I have lost so much weight already, I refuse to stay indoors. LOL!

You are doing really well. Keep up the terrific work.
Denver Cereal Says:
September 11th, 2008 at 9:17 pm
WOW!! Congratulations! This is HUG!

Claudia at Denver Cereal
admin Says:
September 12th, 2008 at 12:46 am
Hi Irene,

Yeah my studies are going to keep me busy up to the end of this year, but it will be worth it!

Take care,
Andrew

P.S.
Sorry I had to trash the idea of starting an Indonesian recipes category because I couldn’t find many of the translations from Indonesian to English of the herbs and spices.
admin Says:
September 12th, 2008 at 12:50 am
Hi Denver Central, thanks for dropping by with some encouragement, I really appreciate it!

Take care,
Andrew
Liz Rosenbaum Says:
September 12th, 2008 at 7:57 pm
I’m like you… every now I then I just have to say, “The computer is OFF”. Otherwise, we can get SO off balance! Good luck with all that is on your plate!
admin Says:
September 13th, 2008 at 12:18 pm
Hi Liz, yeah I am soooooo busy at the moment. I think sometimes my mind goes through little meltdowns and I can’t do anything; blog, read, study – at these times I have to forget about anything and just chill, hang out with my wife and son.

Take care,
Andrew