Day 91: Results Day

image

So it’s finally results day and in spite of yesterday’s kebab and chips and breaking my 7 day cut after 5.5 days here are my results:

Day 1
Weight: 11.96st
Body Fat : 24.6%

Day 91
Weight: 10.8st
Body Fat: 14%

I even double checked it at home – a great result.

image

Here are my some phots of what that looks like, for the record, I trained at 6am and pictures were taken around 6pm after dinner, so I’m not as cut as I could be… Just saying.

image

image

image

So after 90 days I was able to get myself in good shape. I will continue my training, will aim at competing in a charity boxing match in Dec and will aim to cut my body fat down more and put on some more muscle…though I won’t be able to lift for a couple of days because I cut my finger quite badly so it’s legs and cardio for the next few days.

image

As for the blog I hope it has helped the few thousand people that viewed it. It definitely forced me to learn loads about exercise and training and helped me develop a new lifestyle.

Advertisements

Day 56 of 90: A Fatal Fat Loss Mistake

image

I made a fatal nutritional mistake yesterday. Due to time constraints I neglected my usual post-dinner snacks. While this would not affect most people, the fact that I train daily and don’t usually eating anything from 7pm-9am (I do have a all-in-one shake after training around 8:15am), I was exhausted and started to have dizzy spells. Unfortunately, this meant that I broke my intermittent fast with junk food and struggled to get to sleep (see food log below) – gladly this didn’t seem to effect my training.

Now I’m not advocating the six meal a day approach (useless, unless your seriously bulking, that is), to start with I could never track my food; but healthy and well timed snacks, particularly if you have a cut off time for eating (at least an hour before bed I’d recommend), can not only stave off hunger but aid to fat loss and lean muscle building and rid you of stuff like dizziness and tiredness. So next time, don’t do what I did, just take some snacks with you…Could save you coming home and raiding the fridge.

TODAY’S FOOD LOG
Yesterday’s snacks: a vegetable pakora and a sausage (about 9pm – sausages, like all processed food sausages are junk, but it was already cooked – well for the dog, anyway. Pakora is fried in oil so again not great). Porridge with pumkin seeds, raspberries and a handful of apricots (I couldn’t sleep, so this was at midnight. Although, I normally limit my carbs this was healthy and helped get rid of the dizziness – obviously there was a lack of natural sugar and/or carbs in the system).
Post-Workout: all-in-one shake
Breakfast: porridge with mixed nuts (double portion)
Snack 1: oven cooked beef cubes
Snack 2: 2 figs
Lunch 1: half a chicken breast with broccoli, spinach and cottage cheese
Lunch 2: half a chicken breast with salad and cottage cheese (I wasn’t that hungry so I split lunch up).
Snack 1: a tablespoon of peanut butter
Snack 2: a peach
Dinner: seafood in an Italian sauce
Snack: grapefruit
Protein shake: whey
Snack: peach and a tablespoon of peanut butter

Day 30 of 90 Results Day

image

 

After 30 days of training, clean eating (well sort of) and 30 days of blogging (which is harder than training – believe it or not)…And after having been told that it was impossible to lose weight and gain muscle at the same time the scores on the doors are:

 

Day 1

Height: 5ft 7in

Weight: 11st 9.6lb

Body Fat: 24.6%

Muscle Weight: 8st 5lbs

Metabolic Age: 48

 

Day 30

Height: 5ft 7in (no change – was hoping to be taller 😉

Weight: 11st 2.2lb [down 7.4lb]

Body Fat: 15.4% [down 9.2%]

Muscle Weight: 9st [up 9lbs]

Metabolic Age: 23 [down 25 years]

 

[you can get your own reading at some doctors surgeries and most gyms, it takes 5 mins but you may have to book]

 

Ok, there is still a long way to go, 60 days to be precise, (I obviously want to get the muscle weight up and the body fat down to about 10%) but, nonetheless, it seems to be paying off.  I just want to personally thank my wife for putting up with me eating her out of house and home, Sunil (my training buddy) for getting me into weights and giving me that friendly competition, Sandwell Leisure Trust for letting me train every day for less than a pound a day, Macro for cheap food and finally God who is the giver of all life and strength…Anyway, guys keep training hard and eating clean and make sure you don’t keep checking your progress everyday it gets quite depressing.  I’m doing mine in 30 day slots and I’d encourage you not to do yours at least till day 14.

 

TODAY’s FOOD LOG (no food from 7pm – 9am)

Post-Workout: All-in-one shake

Breakfast: porridge with apricot and mixed seeds and goji berried

Snack 1: a packet of beef biltong (like beef jerky) and a tablespoon of peanut butter

Snack 2: 2 tangerines and some mixed seeds

Snack 3: a carrot

Lunch: lamb and vegetable bolognese with salad

Snack 1: a carrot and a red apple

Snack 2: sheet of seaweed (very high in protein)

Dinner: octopus and mussel soup

Snack 1: tablespoon of peanut butter (I normally leave the healthy fats to the first half of the day BUT I was hungry)

Snack 2: 3 pieces of watermelon

Evening Shake: whey shake with milk

Day 1 of 90 (personal transformation)

image

After tripping up on my training and nutrition, I’ve decided to log it for the next 90 days. And post it publicly so you guys can give me advice, I might be able to give someone some inspiration and I can shame myself in to working hard.

Breakfast: 2 bacon (turkey) and egg cups with one fresh tomato with 1 table-spoon of peanut butter.
Post-Workout: all-in-one shake
Snack: red apple, tangerine and a carrot
Lunch: 3 chicken thighs, mushroom rice, spinach and chilli sauce
Snack: nectarine
Dinner: salmon and vegetable redang curry
Post-workout: all-in-one shake
Snack: grape fruit