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).

One Year On Photos

Posted by: Andrew : Category: Halfway There, Thinking Out Loud

I have added this November’s face shot to that all familiar photo of me back in November 2008, this is what it’s all about, seeing progress like this why would I want to quit?

Follow the SMARTER principle with your fat loss efforts, don’t start on a weak foundation.

nov07 to nov08 faceshot One Year On Photos

In this November 07 photo I really don’t know how heavy I was but my wife believes she remembers that I was 310lbs, but when I started Discipline or Regret in January 2008 I had already trimmed down a little to 302lbs.

So I have lost a total of 47lbs since January 2008!