Starting Weight – 107
BF % -
Back Squat – 130kg // 121%
Press – 75kg // 70%
Deadlift – 170kg // 158%
Rage takes energy, and I want to keep my energy focused. If a man hits me, I'll think, good for you, that's a good shot.
Welshie
Posted by admin on January 20th, 2010
Posted in Workout of the Day 
Goals for the 6 week challenge.
1) get weight back down to double figures (mainly by reducing body fat %)
2) Improve Cardio
3) Work on Kipping pull-ups
4) remain dedicated to my diet (have a tendency to stray when it come to dark chocolate)
Currently I do 4 morning strength trainings (Mon, Tues, Wed & Fri), 3 – 4 XFit sessions a week and try to fit in either 2 runs or 2 rides.
20/1/10
Before strength training – Protein shake (Max Hydroxyphase with water)
Morning Strength Training – Chest & Calves
Breakfast – 250ml Egg Whites & 1 Egg Scrambled + 2 pieces of Bacon + Coffee (Skim, no sugar)
Morning Snack – Walnuts & yoghurt + coffee
Lunch – Half a large can of tuna and salad (spinach, tomatoes, cucumber, snow peas, fetta, avocado, capsicum and chilli)
Afternoon snack – the second half of lunch
Late afternoon – protein shake
Dinner – home made chicken korma
During day 2lt water and 2 large glasses of mineral water at night.
Only one work out as legs not working properly due to Tuesdays WOD.
21/1/10
Breakfast – Protein Shake + ½ cup Oats with skim milk and small amount of Honey
Morning Snack – Walnuts & yoghurt + coffee
Lunch – Half a large can of tuna and ½ cup basmati rice
Afternoon snack – the second half of lunch
Late afternoon – protein shake
XFit WOD – Cross Fit Total
Dinner – Home Made Pizza (ran out of chicken and didn’t want to go shopping)
During day 2lt water and 2 large glasses of mineral water at night.
Happy with Cross Fit Total results, managed to get PB’s on all lifts
Back Squat – 130kg (+10kg)
Press – 75kg (+5kg)
Deadlift – 170kg (+20kg)
Hope every one had a good Australia Day and a belated Happy Birthday Ben for yesterday.
22/1/10
Diet
Pre work out Protein shake (5:30am)
Breakfast - 250ml egg whites + 1 whole egg scrambled & Coffee
Morning snack - Walnuts & Coffee
Lunch - Sushi (Sushi Bento selection box from Simply Sushi – Glenelg)
Afternoon snack - small can of tuna
Pre work out protein shake (4:00pm)
Dinner - Chicken & Salad (all salads will consist of a combination of Spinach, COS lettuce, capsicum, cucumber, tomato, snow peas, avocado, fetta cheese, mixed seeds and pine nuts & chopped up fresh chilli)
During the day drank 2lt water and 3 large glasses of mineral water at night.
Exercise
Morning Strength workout – Thighs and Hamstrings and Glutes
Xfit WOD - Power Clean & Overhead Squat
Happy with diet as I haven’t changed much from my normal diet although not sure where Sushi sits in good / bad basket.
Still need to work on my flexibility as still struggling with anything heavier than the bar for Overheads
Nutrition – 4
Sleep – 0 (5rhshaving trouble switching the brain off at night)
Relationships – 0 (I think most days that I work I will get a zero for this one)
Alone Time – 1
Relaxation – 1
Total – 6
Training load – 8
Diff – minus 2
23/1/10
Diet
Pre work out protein shake (8am)
Morning Snack - Walnuts and Yogurt & Cofee
Lunch - Sushi (Yes 2 days in a row, this time from sushi train in the city)
Afternoon snack - Protein Shake
Dinner -
During the day drank 3lt water and 3 large glasses of mineral water at night.
Exercise
2hr MB Ride then stretching
Nutrition – 4
Sleep – 2 (get to sleep in a bit)
Relationships – 1
Alone Time – 1
Relaxation – 1
Total – 9
Training load – 6
Diff – +1
24/1/10
Diet
Breakfast - ½ cup oats with 1 cup skim milk & small amount of honey & Coffee
Morning Snack - Walnuts & Protein shake
Dinner - Chicken & Salad
Desert - Yogurt
Did not eat much as I was suffering from a nasty migraine for most of the day and unfortunately continued into Monday morning, no exercise as this is my rest day.
During the day drank 2lt water
Nutrition – 2
Sleep – 2
Relationships – 1
Alone Time – 1
Relaxation – 0 (damn Migraine)
Total – 6
Training load – 0
Diff – +6
25/1/10
Diet
Breakfast - ½ cup oats with 1 cup skim milk & small amount of honey & Coffee
Morning Snack - Protein Shake
Lunch - Chilli Burgers & Salad
Pre workout protein shake (4pm)
Dinner - Roast Chicken and Salad (pumpkin, Spinach, Fetta and Walnut – no dressing)
Dessert - Yogurt & walnuts
Exercise
Missed Morning strength workout due to Migraine
Xfit WOD - Front Squat / Push Jerk.
Getting more flexibility in the wrists and managed to get 5 reps out at 90kg for Front squat, still need to work on form for Push Jerk.
Nutrition – 3
Sleep – 2
Relationships – 0 (Stressful day watching NFC championship game)
Alone Time – 0
Relaxation – 0 (damn Migraine again)
Total – 5
Training load – 6
Diff – -1
im interested in the verdict on sushi too. i normally have the raw salmon/avocado or raw tuna/avocado rolls.
think that the rice is the main concern!
Its also the fact that you use Sugar in the cooking of the rice
diets looking pretty good welshie and the flexibility is coming along, your both right on the sushi front that it is rice that is the concern. Depends what your dietary goals are, if you really want to shred down then you might want to look at getting that rice out of there, if you want the sushi to stay then possibly something else could get bumped out and leave the sushi there as a bit of a pseudo treat. Ask soren when you catch him thurs night
Thanks Ben, I was afraid of that with the Sushi, will have to have more sashimi instead to even it out.
26/1/10
Diet
Breakfast - ½ cup oats with 1 cup skim milk & small amount of honey & Coffee
Morning snack - Protein Shake + Walnuts
Late Lunch - BBQ Lamb Sausages x 2 Lamb & Mint Burger Pattie x2 + Salads
Dinner - Still full from Lunch so some of the left over salads and some Cold Ham slices.
During the day drank 3lt water and 3 large glasses of mineral water at night. (It was warm)
Was quite proud of my self not succumbing to the temptation of chips & Dips, Potato Bake and desserts which were Cheese Cake, Lamingtons (of course) and for some reason cinnamon donuts. I was lucky to have one of my team mates on pretty much the same type of diet which helped.
Exercise
Taking our dog for a walk – 30min
Running around after 2 6yr olds, a 4 yr old and a 3yr old. Damn those little one are quick.
Nutrition – 3 – Didn’t eat as much through out the day as I should have.
Sleep – 2 (7hrs)
Relationships – 1
Alone Time – 0
Relaxation – 1
Total – 7
Training load –4
Diff – + 2
27/1/10
Diet
Pre work out Protein Shake (5:30am)
Breakfast - 250ml Egg Whites + 1 whole Egg & Coffee
Morning snack - Walnuts + Gluten and Wheat free Falafel
Lunch - ½ Large Can of Tuna & Salad
Afternoon Snack - Same as Lunch
Pre WOD Protein Shake (4:20pm)
Dinner - Chicken breast with Moroccan spices & Salad.
Dessert - Walnuts & Yogurt
During the day drank 2lt water and 2 large glasses of mineral water at night.
Exercise
Morning Strength Training – Chest & Triceps.
Xfit Adelaide WOD – Power Snatch (First time with the Power Snatch so was just going through the motions, Snatch Grip Push Press could have gone heavier (went 55Kg) but lowering the bar from the extended position hurt like hell.)
Waking our dog for a walk – 30min
Nutrition – 4
Sleep – 1 (5.5hrs)
Relationships – 1
Alone Time – 0
Relaxation – 1
Total – 7
Training load – 9 (only going to give 10 when I do Morning session and an aerobic (I think its Metcon?) Xfit session at night)
Diff – minus 2
28/1/10
Diet
Breakfast - 250ml Egg Whites + 1 whole Egg & Coffee
Morning snack - Walnuts
Lunch - Chicken Breast & Salad
Pre WOD Protein Shake (4:20pm)
Dinner - 3 Lamb Sausages & Salad.
During the day drank 2lt water and 2 large glasses of mineral water at night.
Exercise
Waking our dog for a walk (am)– 30min
Xfit Adelaide WOD – (got to learn to do Double Under’s as the sub’s are killing my knees, oh and get the Kipping Pull-up going)
Talked to Soren about Diet and he was mainly happy with what I’m eating and how often, just need to remove the Oats and yogurt – Dairy and add some more veggies or meat into breakfast, also increase my fats intake.
N – 2.5 (didn’t eat enough)
S – 1 (5.5hrs)
R – 1
A – 0
R – 1
T – 6.5
Training load – 7
Diff – minus .5
29/1/10
Diet
Pre work-out Protein Shake (5:30am)
Breakfast - 200ml Egg Whites + 2 whole Eggs & Coffee
Morning snack - Walnuts
Lunch - ½ Large can of Tuna & Salad
Afternoon snack - Protein Shake
Dinner - Spicy Chicken (and some dumplings – only bad thing I ate all week, felt so guilty after)
During the day drank 2.5lt water and 2 large glasses of mineral water at night.
Exercise
Morning Strength Work – Thighs, Hamstrings and Glutes
Didn’t finish work till 6pm so missed the Xfit Workout.
N – 4
S – 1 (5.5hrs)
R – 0
A – 0
R – 1
T – 6
Load– 6
Diff – even
30/1/10
Diet
Breakfast - Protein Shake (5:30am)
Morning snack - Nuts (bought bag of Raw nut mix at the markets, Macadamia, Almond, Pecan, Walnut, Brazil, Hazelnut & Cashews) + Coffee
Lunch - 2 small cans of Tuna + Salad
Afternoon snack - Protein Shake
Dinner - Chicken +Salad
During the day drank 2.5lt water and 2 large glasses of mineral water at night.
Exercise
No exercise today as I was at work from 6am – 7pm.
N – 2
S – 1 (5.5hrs)
R – 0
A – 0
R – 0
T – 3
Load– 0
Diff – 3
Received my BF% results from Lisa and was quite shocked, I can’t believe that I am carrying that amount of fat around, also I need to drink more as I was quite de-hydrated (which could be explaining my migraines lately. Want to get my BF% back down to 13 -15% range.
Weight – 107kg
BF% - 22%
31/1/10
Diet
Breakfast - 4 Egg Omelet (with Mushrooms & Capsicum)+ Coffee
Morning snack - Protein Shake & Some nuts
Late Lunch - BBQ at friends house (Chicken Shaslics, bbq steak and small serve of ribs) + Salad
Afternoon snack - Berries
Dinner - Turkey +Salad
During mostly mineral water during the day, think I finished off two 2lt bottles – it was hot.
Exercise
Nominated Rest Day
N – 3
S – 3 (9.5hrs)
R – 1
A – 0
R – 1
T – 8
Load– 0
Diff – +8
Was very proud of myself for not having the home made Chocolate Chip icecream that everyone else was enjoying soooooooo much.
1/2/10
Diet
Pre work out - Protein Shake (5:30am)
Breakfast - Egg white + 1 whole egg Scrambled eggs+ Coffee
Morning snack - Banana & Some nuts
Late Lunch - Tuna + Salad
Afternoon snack - Tuna + salad
Dinner - Chicken +Salad
During the day drank 2lt water and 2 large glasses of mineral water at night.
Exercise
Morning Strength work out – Shoulders & Hamstrings
N – 4
S – 1 (6hrs)
R – 0
A – 0
R – 1
T – 6
Load– 6
Diff – even
End of Month = busy time for me so didn’t get to afternoon Xfit workout (finished work about 7pm)
2/2/10
Diet
Pre work out - Protein Shake (5:30am)
Breakfast - Egg white + 1 whole egg Scrambled eggs+ Coffee
Morning snack - Some nuts
Late Lunch - Chicken + Salad
Afternoon snack - Chicken + salad
Pre work out Protein shake (4pm)
Dinner - Lamb Sausages +Salad
During the day drank 2lt water and 2 large glasses of mineral water at night.
Exercise
Morning Strength work out – Back working mostly on form for Dead lifts and dead hang pull-ups.
Afternoon Xfit. Didn’t do the Snatch balance but am getting more flexibility for the overhead squat.
N – 4
S – 1 (6hrs)
R – 0
A – 0
R – 1
T – 6
Load– 7
Diff – minus 1
2/2/10
Diet
Pre work out - Protein Shake (5:30am)
Breakfast - Egg white + 1 whole egg Scrambled eggs + Coffee
Morning snack - Some nuts
Late Lunch - Tuna + Salad
Afternoon snack - Protein Shake + some nuts
Dinner - Paleo Pizza (not bad at all)
During the day drank 2lt water and 2 large glasses of mineral water at night.
Exercise
Morning Strength work out – Chest and Triceps.
+ Remedial Massage
Energy levels starting to return after removing all bad carbs as per Soren’s advice, hopefully my body is starting to use my vast fat storage for energy.
Will start to enter diet into Daily burn or Calorie King again once work slows down.
Chest and Triceps ?
I train in the moring with 2 body builders, so the work outs are more designed for them. I say strength work out because it is mainly just lifting weights – no cardio involved.
4/2/10
Diet
Pre work out - Protein Shake (5:30am)
Breakfast - Egg white + 1 whole egg Scrambled eggs+ Coffee
Morning snack - Pear & Some nuts
Lunch - Tuna + Salad
Afternoon snack - Tuna + salad
Dinner - Steak +Salad (Old Lion)
During the day drank 2lt water and 3 glasses of Lemon, Lime & bitters.
Exercise
Morning work out & walk dog (30min)
N – 3 (too much sugar in the drinks)
S – 1 (6hrs)
R – 1
A – 0
R – 0
T – 5
Load– 6
Diff – Minus 1
5/2/10
Diet
Pre work out - Protein Shake (5:30am)
Breakfast - Egg white + 1 whole egg Scrambled eggs+ Coffee
Morning snack - Pear & Some nuts
Lunch - Tapas (only ate Meat skewers and salads)
Afternoon snack - Nuts
Dinner - Chicken & Salad
During the day drank 2lt water and 2 large glasses of mineral water at night.
Exercise
Morning work out & Walk Dog (30min)
N – 4
S – 1 (6hrs)
R – 1
A – 0
R – 0
T – 6
Load– 6
Diff – even
Had some colleagues over from head office and played host showing them around the city after work and at lunches, made keeping to the diet hard but I think I managed with out too much damage.
Haven’t had much chance to exercise as much as I would have liked, will be able to get back into it from Monday onwards.
6/2/10
Diet
Breakfast - Egg white + 1 whole egg Scrambled eggs+ 2 rashes of Bacon + Coffee
Morning snack - Pear & Some nuts
Lunch - Silverside + Salad
Afternoon snack - Banana
Dinner - Chicken & Salad
During the day drank 2lt water and 3 large glasses of mineral water at night.
.
Exercise
Walk dog (30min) + 5km Run
N – 3 (too long between meals)
S – 2 (7hrs)
R – 1
A – 0
R – 1
T – 7
Load– 5
Diff – Plus 2
7/2/10
Diet
Breakfast - Egg white + 1 whole egg Scrambled eggs + Coffee
Morning snack - Protein shake & Some nuts
Lunch - Chicken Salad
Afternoon snack - Pear + some nuts
Dinner - Sushi
Late snack - Nuts
During the day drank 1lt water and 3 large glasses of mineral water at night.
Exercise (Designated rest day)
Walk Dog (30min) x 2
N – 4
S – 2 (7.5hrs)
R – 1
A – 1
R – 1
T – 9
Load– 3
Diff – plus 6
8/2/10
Diet
Pre work out Protein Shake (5:30am)
Breakfast - Burger Pattie + Pear + Coffee
Morning snack - Some nuts
Lunch - 2x Burger patties + Salad
Afternoon snack - nuts
Pre work out Protein Shake (4pm)
Dinner - Turkey & Salad
During the day drank 2lt water and 3 large glasses of mineral water at night.
.
Exercise
Morning Workout
WOD Xfit Adelaide
N – 4
S – 0 (5.5hrs)
R – 1
A – 1
R – 0
T – 6
Load– 8
Diff – Minus 2
Spent the day watching my favorite American Football Team (New Orleans Saints) win their first ever Super Bowl, very stressful up until the last 5 min of the game.
Felt good to get back into training even though it felt like a sauna in there last night.
9/2/10
Diet
Pre work out Protein Shake (5:30am)
Breakfast - 250ml Egg Whites + 1 Whole Egg Scrambbled + Coffee
Morning snack - Banana
Lunch - Tuna + Salad
Afternoon snack - nuts + Protein Shake
Dinner - Home Made Mince Patties (almond meal instead of bread crumbs) & Salad
During the day drank 2lt water and 2 large glasses of mineral water at night.
Exercise
Morning Workout
N – 4
S – 1 (6hrs)
R – 1
A – 1
R – 0
T – 7
Load– 6
Diff – Plus 1
Managed to do 5 sets of 5 dead lifts with 150kg this morning and felt pretty good considering that I had no energy due to the heat last night.
10/2/10
Diet
Pre work out Protein Shake (5:30am)
Breakfast - 250ml Egg Whites + 1 Whole Egg Scrambbled + Coffee
Morning snack - Nuts + ½ Protein Bar (HPLC – no carbs)
Lunch - Tuna + Salad
Afternoon snack - nuts
Pre work out Protein Shake (4pm)
Dinner - Roast Chicken (yes I ate the skin this time) & Salad
During the day drank 2lt water and 3 large glasses of mineral water at night.
Exercise
Morning Workout + 2km row
Xfit WOD
N – 3
S – 1 (6hrs)
R – 1
A – 1
R – 0
T – 6
Load– 8
Diff – Minus 2
Started adding some Rowing to my morning work-out to finish off. Going to have to work at getting my fitness level up and this has the least impact on my knees which are killing me at the moment.
11/2/10
Diet
Pre work out Protein Shake (5:30am)
Breakfast - 250ml Egg Whites + 1 Whole Egg Scrambbled + Coffee
Morning snack - Nuts + Mixed Berries
Lunch - Tuna + Salad
Afternoon snack - Tuna + Salad
Dinner - Almond Meal Pizza (with out the egg)
During the day drank 2lt water and 2 large glasses of mineral water at night.
Exercise
Morning Workout + 2km row
N – 4
S – 0 (5hrs)
R – 1
A – 1
R – 0
T – 6
Load– 6
Diff – Even
12/2/10
Diet
Pre work out Protein Shake (5:30am)
Breakfast - 250ml Egg Whites + 1 Whole Egg Scrambled + ½ Avocado + Coffee
Morning snack - Banana + Nuts & Seeds
Lunch - Chicken + Salad
Afternoon snack - Protein Shake
Dinner - Chicken Tikka and some salad. (Charminar’s)
During the day drank 2lt water and 2 large glasses of mineral water at night.
Managed to stay away from my fathers birthday cake which was quite a surprise.
Exercise
Morning Workout + 2km row + Kipping Pull-up training
N – 4
S – 0 (5hrs)
R – 1
A – 1
R – 0
T – 6
Load– 6
Diff – Even
13/2/10
Diet
Pre work out Protein Shake (7:30am)
Breakfast - Pear + Nuts
Lunch - Chicken + Salad
Afternoon snack - Protein Shake + Banana
Dinner - Chicken + Salad
During the day drank 2lt water and 2 large glasses of mineral water at night.
Exercise
Morning Workout 5km run then 1 min max reps of various exercises for 30 min with 400m run every 3 sets
Kipping Pull-up training and some Bar Muscle up training (saw the video on the site and thought it was a good way to practice without rings)
N – 2
S – 1 (6hrs)
R – 1
A – 1
R –1
T – 6
Load– 6
Diff – Even
14/2/10
Diet
Breakfast - Banana + protein Shake
Lunch - Nibbles at a christening (ate only the vegetable or meat items)
Afternoon snack - Protein Shake + Nuts
Dinner - Sushi (managed to have mainly Sashimi and not many items with rice)
During the day drank 3lt water and two green teas with dinner and 1 large glass of mineral water at night.
Exercise
Rest Day
N – 1
S – 1 (6hrs)
R – 1
A – 1
R –0
T –4
Load– 0
Diff – Plus 4
15/2/10
Diet
Breakfast - Protein Shake + Banana
Morning snack - Banana + Nuts & Seeds
Lunch - Tuna + Salad
Afternoon snack - Tuna + Salad
Dinner - Chicken + salad.
During the day drank 2lt water and 2 large glasses of mineral water at night.
Exercise
None – Started work at 6am due to having to train some people in using the systems and then missed the evening Xfit class due to Auditors at work this week.
N – 4
S – 0 (5hrs)
R – 0
A – 1
R – 0
T – 5
Load–2
Diff – plus 3
Felt good to back in the gym last night after a week off, Didn’t get to go in last week due to work (External Auditors are in at the moment) and was also slack in posting last week.
So for last week.
Tues - Nutrition Good Same as most days, Exercise Morning Work out + Walking Dog
Wed - Nutrition Good Same as most days, Exercise Morning Work out + Walking Dog
Thurs - Nutrition Good Same as most days, Walking Dog
Fri - Nutrition Good Same as most days, Exercise Morning Work out + Walking Dog
Sat - Nutrition OK , Exercise Morning Run + Walking Dog
Sun - Nutrition OK, Exercise Walking Dog
Still finding it more difficult with the diet on weekends, not in the way of keeping to the diet but not getting enough in as I’m usually out and about running around doing stuff and not in an office when I have a set routine. Need to plan more for the weekends and have some non perishable meals in the car.
12/2/10
Diet
Diet
Pre work out - Protein Shake (5:30am)
Breakfast - 250ml Egg white + 1 whole egg Scrambled eggs+ Coffee
Morning snack - Some nuts
Late Lunch - Lean Beef Patties (Home made) + Salad
Afternoon snack - Lean Beef Patties (Home made) + salad
Pre work out Protein shake (4pm)
Dinner - Chicken + salad.
During the day drank 2lt water and 2 large glasses of mineral water at night.
Exercise
Morning Work out – Press & 2km Row
Evening Xfit WOD – Shoulders were still a bit sore from the morning so didn’t go as heavy as I could have on the snatch grip press.
N – 4
S – 0 (5hrs)
R – 0
A – 1
R – 0
T – 5
Load–7
Diff – Minus 2
diet is generally looking very clean. Did i see a 5km run in there the other morning?
Dont be afraid to post up the 2km row and if it happens again the 5km run time, I am very interested in these things. There is a world of difference between an 8:00 2km and a 6:30 2km as you would be well aware. Also dont fear the intervals on the rower, actually scratch that, rower intervals workouts done correctly should make you soil yourself with fear. Mix it up on there rather than LSD it out all the time, go for 5 x 400m repeats with 1:1 work to rest, 10x 200m etc etc.
Hopefully work calms down for you a bit and you can make it out to training regularly again
Thanks Ben, the diet part has been quite easy as I didn’t need to change much, but have definitely noticed the difference removing Oats and Dairy
I will take note of the times of the row and post them from now on, they have been around the 7 ½ min mark so far, will definitely try the intervals from next week.
Also going to try and get in at least 1 maybe 2 5km runs a week and will remember to time them from now on.
Work should calm down next week when the external auditors are gone, but then Uni starts again, bugger can’t win.
23/2/10
Diet
Diet
Pre work out - Protein Shake (5:30am)
Breakfast - 250ml Egg white + 1 whole egg Scrambled eggs + Salmon + Coffee
Morning snack - Banana + Nuts
Late Lunch - Tuna + Salad
Afternoon snack - Protein Shake
Dinner - Steak + salad.
During the day drank 2lt water and 3 large glasses of mineral water at night.
Exercise
Morning Work out – DeadLift & Dead Hangs
Evening – Walk Dog (Didn’t get home from work till 7pm)
N – 4
S – 0 (5hrs)
R – 0
A – 1
R – 0
T – 5
Load–6
Diff – Minus 1
24/2/10
Diet
Diet
Pre work out - Protein Shake (5:30am)
Breakfast - 250ml Egg white + 1 whole egg Scrambled eggs + Salmon + Coffee
Morning snack - ½ Protein Bar + Nuts
Late Lunch - Tuna + Salad
Afternoon snack - Tuna + Salad
Dinner - Roast Chicken + salad. (yes, this time I ate the skin)
During the day drank 1.5lt water and 3 large glasses of mineral water at night.
Exercise
Morning Work out – Bench Press + walker for 30min (knees are killing me at the moment)
Evening – Walk Dog
N – 4
S – 0 (5hrs)
R – 0
A – 1
R – 0
T – 5
Load–6
Diff – Minus 1
25/2/10
Diet
Breakfast - 250ml Egg white + 1 whole egg Scrambled eggs + Salmon + Coffee
Morning snack - Nuts
Late Lunch - Chicken Tikka Salad (managed to get through a work lunch without the Cheese Naan)
Afternoon snack - Protein Shake
Dinner - Salmon + salad.
During the day drank 2lt water and 3 large glasses of mineral water at night.
Exercise
Evening – Walk Dog (Late Finish at work)
N – 3 (Salad dressing)
S – 0 (5hrs)
R – 1
A – 1
R – 0
T – 5
Load–2
Diff – plus 3
26/2/10
Diet
Breakfast - Protein Shake (5:30am)
Morning snack - ½ Protein Bar + Nuts
Lunch - Sushi
Afternoon snack - Tuna + Salad
Dinner - Chicken + salad.
During the day drank 1.5lt water and 3 large glasses of mineral water at night.
Exercise
Evening – Walk Dog
End of Month stock take today so start at 6am and finished about 6pm – too tired to go for a run in the evening.
N – 3 (Rice in the sushi)
S – 0 (5hrs)
R – 1
A – 1
R – 0
T – 5
Load–2
Diff – Plus 3
Ok now that the Auditors have left I can get back to normal working days and actually make Xfit in the evening, yippee.
27/2/10
Diet
Pre-workout Protein Shake (6:30am)
Breakfast - Egg white + 1 whole egg Scrambled eggs + Coffee
Morning snack - ½ Protein Bar + Nuts
Lunch - Chicken + Salad
Afternoon snack - other ½ Protein Bar + Pear
Dinner - Steak + Vegetables (Broccoli, Cauliflower, Peas)
Dessert - Rock Melon + Banana
During the day drank 2.5lt water and 1 large glass of mineral water at night.
Exercise
Morning – Walk Dog
- 2km Run + 2 x 1min max reps ( 1 upper & 1 lower body part) then 400m run for 45min.
Evening - Walk Dog
N – 4
S – 1 (7hrs)
R – 1
A – 1
R – 0
T – 6
Load–8
Diff – minus 2
28/2/10
Diet
Breakfast - Chicken + Banana + Coffee
Morning snack - ½ Protein Bar + Nuts
Lunch - Chicken
Dinner - Steak + Salad
Dessert - Rock Melon + Banana
During the day drank 2.5lt water and 1 large glass of mineral water at night.
Exercise
Morning – Walk Dog
- Chasing around after 3yr olds for 3hrs (they may be small but there damn quick).
Walk around Camping expo for 2hrs
N – 3 (Didn’t eat enough)
S – 1 (6.5hrs)
R – 1
A – 1
R – 0
T – 6
Load–4
Diff – Plus 2
Had our friends daughters 3rd birthday and my wife and I actually made specific snacks (Chicken strips & chili sauce & some spicy meatballs) so that I would have some thing to eat instead of fairy bread and cup cakes, amazingly these were the first items to vanish from the table. i managed to survive the entire time with out succumbing to the temptation of one of the cup cakes.
Will be getting back into the training again this week after not managing to make it very often the last two weeks. I think that like Paul DeB I will continue along with this challenge after the six weeks are up as I’m starting to notice my body changing for the better and I’m having more energy during the day.
Well i guess it has been a while since i posted.
Been so busy with work and Uni at the moment that I haven’t even got time to check the website, let alone post to it.
So, Diet has been great the only hic-cup was a bout of lovely food poisoning last Friday (had to run out of a lecture, not good) so the only thing I ate over the next two days was a couple peices of Rye Toast.
Still having Scrammbled egg whites and salmon for breakfast, Tuna or chicken and Salad for Lunch and some form of lean meat and veggies or salad for dinner. (ok, I had sushi once as well, can keep away)
Training has been off the last week due to no energy what so ever and the work – uni thing. but has been strong up to that point.
My Weight ahs dropped over the last 6 weeks and I’m almost at my goal weight, just need to change the excess fat to muscle again.
will have to go and get my body comp testing done so i see how I’ve travelled
Hopefully i will be back into Xfit next week (Fingers Crossed)
Good Luck to all who are going over for the Xfit Sectionals on the weekend.
Thought I’d wrap up my Challenge and went to see Lisa on Saturday to get my BIA results after the challenge.
Starting Body Weight – 107kg
Actual Body Fat: 23.55kg
Ideal Body Fat: 15.71kg
BF % 22%
Difference from Ideal: 7.84kg over fat
Active Tissue Mass (Muscle tissue): 47.46kg
Ideal ATM: 43.64kg
Difference from Ideal: 3.83kg over muscle
Finish Body Weight – 101.1kg (-6.9kg)
Actual Body Fat: 21.15kg (-2.4kg)
Ideal Body Fat: 15.71kg
BF % 21%
Difference from Ideal: 5.44kg over fat
Active Tissue Mass (Muscle tissue): 45.95kg (-1.51kg)
Ideal ATM: 43.64kg
Difference from Ideal: 2.32kg over muscle
Happy with loosing the amount of weight I did over the time span but still have a couple of KG to go before I hit my target weight of 97kg.
Now all I need to do is the Total to see where my strength is now.