Day 2 - foods and exercise

My weight loss, nutrition and bodily transformation

Day 2.

I will not weigh myself until day 7; too often can be confusing and unrewarding. 

* This is especially true with women due to their monthly cycles).

Smoothie for breakfast

200 ml fresh vanilla bio-yoghurt

200 ml 1% milk

1 cup of frozen mango

1 cup from berries

Few mint leaves

1 banana

Lunch

3 Jacobs mixed seed crisp breads

tiny bit of olive butter on each

3 medium mushrooms sliced and fried (1 tsp olive oil)

1/4 orange pepper

1 large celery stick

10 g Mature Gouda cheese

600 ml water

Exercise

I went to the gym at 5 pm

Today it was about weight loss; reducing my fat to muscle ratio, beginning of the toning process and building upon my arms, chest and shoulders.

Whilst exercising I ate:

2 x large bananas

600 ml water

500 ml Lucozade energy revive

Directly after exercising

250 g Dry-Roasted peanuts.

1. Stretching

Arm curls - 10 small rotations, clockwise and reverse, 10 large rotations; same as previous

wrist curls - 10 small rotations, clockwise and reverse, 10 with 3 lb weight

Shoulder rolls - 10 in each direction.

Chest - dynamic chest stretch 3 x 15 second holds

Chest - elbows back - 2 x 15 second holds

Abs - Overhead stretch - 2 x 15 second holds

Abs - lie on floor scissor kicks - 3 x 1 minute

Calves - standing calve stretch 1 x 15 second each leg

Calves - bending calve stretch 1 x 15 second middle, 1 x 10 second stretch to left foot, 1 x 10 second stretch to right foot.

Shoulder stretch - cross body stretch - 1 x 10 second hold per arm.

Abdominals - Standing lateral stretch - 1 x 10 second per hold

Abdominals - Standing toe touch - 1 x 10 second per foot

Abdominals - Torso rotation - 3 x 10 seconds each side              

2. Cycling 

30 mins - 4 minutes level 2, 1 minute level 17 (standing) and repeat until finish.

5 minute rest

3. Free weights - 30 second between reps, 2 minutes between sets

Biceps - Alternate Hammer curl 3 x 10 @ 10 lbs

Biceps - Barbell curl 3 x 10 @ 12.5 lbs

Shoulders - Alternating shoulder press 3 x 10 @ 10 lbs

Shoulders - Barbell shoulder press 3 x 10 @ 10 lbs

Chest - Incline chest press 3 x 10 @ 10 lbs

Biceps - Incline alternate arm curls 3 x 12 @ 14 lbs

4. Chin ups / assists

Chin dips - 3 x 6 @ 100 lb assist (kind of disappointed, but we must start somewhere)

Chin up - 3 x 5 @ 80 lbs assist (same)

5. Cable Face Pull

3 x 8 reps @37.5 lbs

6. Running

15 minutes level 1, speed 6

Dinner:

Chicken Korma with Naan bread

500 ml water

Day two exercise complete

I would like to add one thing. As an over weight, hugely unfit person going to the gym you will be faced with what you will perceive as disgruntled stares from the body pumping, muscle men that inhabit the gym. You need to understand something. No one cares. Yes they look at you; it's just like going to a new school or playing in a new neighbourhood playground. Do not worry. Just go into the gym with a plan. Do not deviate, never look like your are afraid, be positive, after all, you are the only one who cares about you at that moment and you should not feel intimidated.
The truth is, that there are many people who frequent a gym who are in need of some type of help just take the time to open your eyes and look around, probably only 15% of them are the fitness gods and goddesses, the rest will be just like you!

Lastly, do not use a machine if you are not sure, ask. Better still, ask one of the big weight-lifting guys, you will be very surprised at how helpful most of them are. Alternatively, armed with your exercise plan for your session, make sure you read up on how to perform each exercise, that way when you do go into the gym for the first time, you will look as though you have been doing it for ages.

Happy health.