Day 7 - Food, exercise and Weighing day

Day 7 - Food, exercise and Weighing day

Could not wait to wake up this morning, jump on the scales to see how my weight loss journey is going!

Dum, dum daah.

Start date:           Wednesday 19th February 2014
                        Weight: 90 kg

First weigh-in:
                        Weight 86.2 kg

Loss for the week:

3.8 kgs - 8.4 lbs
(happy, happy, happy)
Not bad for one week of exercising and eating good.

Not bad considering it has only been a week of serious exercise.
Still got the paunch though, but it is better . . I am just liking my shoulders . .
watch this space!

FOLLOW ME FOR THE SAME RESULTS - I am week one of 12
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Meals

Breakfast
40 g porridge oats
190 ml 1% milk
20 g black seedless grapes

Lunch
Chicken soup

Dinner
German sausages
...................................................................................................................................................................

Today I wanted to concentrate my workouts on the following:

• cycling
• running
• chest exercises

1. Stretching - This is similar everyday and I cannot express enough how important this is to aid movement and diminish the probability of injury.

90/90 hamstring stretches - holding for seconds on each leg x 2

Ankle circles - 10 clockwise, 10 anti-clockwise

All four quad stretches, 10 seconds on each side

Arm curls - 10 small rotations, clockwise and reverse, 10 large rotations as left

wrist curls - 10 small rotations, clockwise and reverse

Shoulder rolls - 10 backwards, 10 forwards

Dynamic chest stretch 3 x 15 second holds

Elbows stretch; 1 x 10 second hold

Abs - overhead stretch 2 x 10 second hold

Cat stretch - 2 x 10 seconds

Lower back curl - 2 x 10 seconds

Calf stretch hands against a wall - 10 seconds each foot

Seated floor hamstring stretch 2 x 10 second holds

Standing hip flexors - 2 x 10 each leg

Overhead stretch - 1 x 10 seconds

Shoulder stretch - 1 x 10 seconds each arm

Tricep Stretch - 1 x 10 seconds each arm
Lunges - 2 x 10 each leg

*note. 1 week in and I am feeling much more flexible. . . I can now stretch without feeling like I am about to snap or tear something; which is nice!

2. Cycling

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

Rest 5 minutes

3. Gym work - 30 seconds between reps, 2 minutes between sets

*ALL weights are lifted with quick spurts and lowered very slowly; taking five times longer than the lift.

• Alternate hammer curl -

15 reps each arm / 2 sets / 14 kgs

• Alternate half hammer curl - quickly and directly after each set of full hammer curls

15 / 2 / 14 kgs

• Bent arm dumbbell pullover whilst on inclined seat (30 degrees - notch 3)

20  / 1 / just bar as this was the first time I had moved my arms this way with any weight
10 / 1 / 2.5 kgs
5 /1 / 7.5 kgs

• Barbell guillotine bench press

20 / 1 / bar + 2.5 kgs each side
10 / 1 / bar + 7.5 kgs each side
9 / 1/ bar + 7.5 kgs each side (could not lift the last one at this weight)

• Incline chest press with free weights

10 / 1 / 6 kgs

10 / 1 / 8 kgs

10 / 1 / 10 kgs

4. Running - 15 minutes (to warm down)

5 minutes - level 6

2 minutes - level 7

2 minutes - level 8

2 minute - level 9

2 minute - level 10

2 minute - level 11

5 minute cool down - level 4

Felt very good with the running yesterday; was happy to get back into it . . . smiled a lot during the run.
Next run I will try 30 minutes.

Day 6 - Food only today

Day 6

Meals

Breakfast

40 g porridge oats

190 ml 1% milk

500 ml water

Snack - 10.45 am

Pork loin - Slow cooked in a Wok yesterday evening with

1 Bay leaf,

Salt and pepper

Splash of Grande Marnier (flamed to remove the alcohol)

1 tbsp of Maple syrup

Slow cooked for 35 mins

OMG amazing.

All placed inside 2 x 8" tortillas with cucumber and celery slithers

Lunch

4 Mixed seed crisp breads (only small).

12 slices of cucumber

spread of cool tomato salsa

4 thin strips of ham

12 thin slices of Finest Gruyère Cheese

Dinner
2 x poached eggs (see Blog - the perfect poached egg that will change your thinking).
on Soya and Linseed toast - little olive oil butter

Snack
100 g dry roasted peanuts

Day 5 - food and exercise

Day 5 - Food and exercise Monday 24/2/14

Felt extremely good today . . . my backside was aching like you would not believe, but I persevered anyhow as it was not that bad that it restricted my movements to the point that I could not function; walk, move, run.

Meals

Breakfast
30 g porridge oats
180 ml 1% milk
30 g black seedless grapes

Arrived at gym at 09.30 am

Today I wanted to concentrate on Metabolism, weight loss and muscle to fat ratio;

• Shoulders
• Forearms
• biceps
• toning of body with extra on legs

Sustenance taken to the gym

600 ml water

500 ml Lucozade Energy Revival

1 medium banana

1. Stretches

90/90 hamstring stretches - holding for seconds on each leg x 2

Ankle circles - 10 clockwise, 10 anti-clockwise

All four quad stretches, 10 seconds on each side

Arm curls - 10 small rotations, clockwise and reverse, 10 large rotations as left

wrist curls - 10 small rotations, clockwise and reverse

Shoulder rolls - 10 backwards, 10 forwards

Dynamic chest stretch 3 x 15 second holds

Elbows stretch; 1 x 10 second hold

Abs - overhead stretch 2 x 10 second hold

Cat stretch - 2 x 10 seconds

Lower back curl - 2 x 10 seconds

Calf stretch hands against a wall - 10 seconds each foot

Seated floor hamstring stretch 2 x 10 second holds

Standing hip flexors - 2 x 10 each leg

Overhead stretch - 1 x 10 seconds

Shoulder stretch - 1 x 10 seconds each arm

Tricep Stretch - 1 x 10 seconds each arm

2. Cycling

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

Rest 5 minutes

3. Gym work - 30 seconds between reps, 2 minutes between sets

• Shoulders / Forearms / Biceps

Arnold Dumbbell Press - 3 sets - 

2 sets / 8 / 8 lbs,

1 set  / 6 / 10 lbs

• Barbell Curls lying against an incline - 3 sets -

2 sets / 8 / 4 lbs

1 set / 6 / 4 lbs

• Barbell shoulder press - 3 sets -

Bar + 5 lbs / 10 [each side]

Bar + 7.5 lbs / 8

Bar + 10 lbs / 8

• Close Grip EZ Bar Curl - 3 sets -

Bar + 5 lbs [each side] / 20

Bar + 10 lbs / 10

Bar + 25 lbs / 4

• Dumbbell Scaption - 2 sets -

20  / no weights

10 / 4 lbs

• Seated Dumbbell Palms down wrist curl - 3 sets -

20 / 2 lbs

15 / 6 lbs

8 / 10 lbs

• Concentration Curls with dumbbell - 3 sets -

20 / 6 lbs

10 / 10 lbs

6 / 14 lbs

• Around-the-world - 2 sets - 

10 / no weights

10 / 4 lbs

6 / 6 lbs

4. Running - 15 minutes (to warm down)

10 minutes - level 6

1 minute - level 7

1 minute - level 7.5

1 minute - level 8

1 minute - level 8.5

1 minute - level 9

5 minute cool down - level 4

Subsistence

Lunch

Venison Shoulder - fried in 1 tsp olive oil, 

3 medium mushrooms

1/5th cucumber

600 ml glass of water

Dinner

100 g Fresh egg noodles (cooked in 1 tsp olive oil + water

10 g Frozen peas

10 g Frozen miniature baby carrots

10 g Frozen sweetcorn

50 g Mediterranean vegetable mix

20 g Sour cream and chive dip as an accompaniment.

600 ml glass of peach squash

                                                                                                                                                                   

Image after workout today:

Another blurred image. You would think that as a qualified photographer I would not stand for this! You are right. I have just found my camera, placed it on charge and tomorrow I will take proper images.

You cannot see much obviously as I am wearing my shirt, but my tummy is now about 60% gone and I can see just a hint of a muscle or two. This does make me feel great.

Hope I am inspiring you. Cannot wait for day 7 so I can weigh myself!

Poached eggs made simple

Poached Eggs made simple

Easy way to make poached eggs without ANY MESS or DIRTY PANS

One of the best discoveries I have made since starting to cook healthily is to how to make poached eggs quickly, easily and without fuss or mess.

You need just five things:

1. A small dish to create well
2. Cling film
3. eggs
4. Medium pan and lid 3/4 filled with boiling [now simmering water]
5. Timer

1.

First tear a piece of cling film that is roughly 12 inches square

Place this into the dish and push down so it sinks.

Crack an egg and break it into the hollow that you have created.

See below

To make the egg come out easier drip a couple of drops of olive oil into the cling film and smear it around. (optional, but it is easier to remove)

2.

Now fold up the sides and scrunch it all together, pinching it so it bonds.

See below

3.

Place a medium pan on the boil or add pre-boiled kettle water as I do. Let it sit for about a minute so it is not bubbling. Turn the heat on medium so it begins to simmer.

Add the egg parcels to the pan and press and fold over the top so it sits over the edge of the pan.

See below

4.

Now place a lid onto the pan ensuring that the parcel tops are trapped under the lid, holding them in place.

Get your mobile or timer and put 4 minutes on to it and press start. (this may differ depending on the size of the pan, you may have to jig the time a little, but 4 minutes is pretty perfect).

See below

5.

Viola! The timer beeps. Turn the heat off, remove the lid and pick up the parcels. You can actually use your fingers if you are careful by gripping the tops, although it is probably safer if you take them out with a large spoon. Place them onto your kitchen work surface. It helps if this is flat.

Take a pair of scissors and cut of the top of the parcel and prize open the cling film. If you have added olive oil this will be very easy.

See below

You will now be blessed with a perfectly produced poached egg so enjoy it. The yolk will be perfectly cooked and runny. Add more time if you wish the yolk to be firmer;  an extra 1 minute will do it.

The beauty of creating poached eggs this way is that due to the very nature of having boiling water (sterilising it) you can simply empty the water and put the pan back to where it lives. 

Poached eggs - hassle free, mess free and perfect every time.

Try it and share this with your friends if you like the idea.

Day 3 & Day 4 - Food and exercise

Day 3 - rest day

Meals

Breakfast
Porridge
40 g porridge oats
180 ml 1% milk
30 g raspberries

Lunch

300 ml Tomato soup

Dinner

200 g of rump steak

100 g dauphinoise potatoes made with milk and hard cheese
50 g sweetcorn
50 g peas
30 g spinach
10 g mushrooms

                                                                                                                                                                   

Day 4 - Feeling okay actually, although still aching in places, especially my arms and shoulders.

Cereal for breakfast:

50 g Kelloggs Bran Flakes
150 ml 1% milk
Smidgen of sugar

Decided to go to the gym instead of my long ride as my bike was in need of repair (will do today)

Arrived at gym at 8.00 am.

Exercise

Today I wanted to concentrate on shoulders, chest, weight-loss, increasing my metabolism and abdominals

Always start any form of exercise with a stretching session. I tend to concentrate on the areas I am going to work, but I still add the general all-over stretches to help loosen me up, which of course will have a bearing on whether or not I get muscle injuries from over-use or lack of stretching.

Sustenance taken to the gym.

600 ml water

500 ml Lucozade Energy Revive

Food taken immediately (within 30 minutes is the key) after exercising.

200 g of rump steak [cooked yesterday evening - eaten cold]

150 g dauphinoise potatoes made with milk and hard cheese

1. Stretches

90 / 90 hamstring stretches - holding for 10 seconds on each leg x 2

Ankle circles - 10 clockwise; 10 anti-clockwise

All four quad stretch x 2 for each side

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

Calf stretch - toes of foot raised against a wall; both legs x 10 seconds
Cat stretch - 2 x 15 seconds
Dancers stretch - 2 each side for 15 seconds
Lower back curl - 2 x 10 seconds

Overhead stretch - 1 x 10 seconds
Shoulder stretch - 1 x 10 seconds each arm
Standing lateral stretch - 1 x 10 seconds
Tricep stretch - 1 x 10 seconds each arm

2. Cycling 

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

5 minute rest

3. Gym work - 30 second between reps, 2 minutes between sets

Squat (bar + 5 lbs) to get my lower back, thighs and gluts used to the movement

3 x 10 squats thighs below the 45 degree line (bar weighs 15 kilos)

Abdominals - sit-ups on floor

3/4 sit up x 10

Lower abs - 30

Oblique crunch x 20 (10 each side)

Abdominals - Bench

Decline crunch x 20

Decline oblique crunch x 20

Decline sit-up [hands behind head] x 10

4. Free weights

Dumbbell alternate bicep curl - 3 x 10 @ 10 lbs

Dumbbell drag curl 1 x 10 @ 10 lbs

Dumbbell Hammer body curl 1 x 10 @ 14 lbs

5. Running

14 minutes level 2, speed 6

1 minute level 2, speed 9

3 minutes level 1 warm down

Sustenance:

Lunch

200 g of Mixed nuts

Banana

Remainder of dauphinoise potatoes

1 Cadbury's cream egg . . . told you I was not a martyr!

1 raw, sliced carrot

3 strips of cucumber (both taken from my little boy's friend's party table . . . well, I was hungry)

Dinner

2 x Poached eggs on Burgen Soya and Linseed bread

1/4 orange pepper

3 slices wafer thin ham

Great idea for making 'Poached Eggs' see Blog on Poached eggs

                                                                                                                                                                 

Image after workout.

I realise that the image is not sharp and I have no idea what I am weighing and actually it does not look as though I am making much head way, although when I wake in the mornings, I feel stronger, more agile, my arms and shoulders although aching have got much more strength even after three days, yet not yet defined (this will take time).

My tummy though has definitely gone down a little, not by much; maybe an inch or so, which makes me feel great.

This is the key for me: If I get a thinner waste with a visibly noticeable set of abs, a defined chest and great shoulders with a set of defined arms, I will be much happier. I will be realising a dream for sure. 

I cannot wait to see the transformation. I will give myself six months or working out three times a week at least (this includes Road cycling, Body Pump and Pilates)

Day off tomorrow, but will eat healthily and stay focused for Monday morning.

Thank you for reading and I hope that I can inspire you to be positive and believe that you too can achieve the seemingly impossible.

My Fitness and weight-loss transformation: My body transformation Day 1

My Fitness and weight-loss transformation: My body transformation Day 1:

Follow my day-to-day workouts, nutritional supplements and general fitness.

Alternatively, if you are in a position where you would like to lose weight with exercise and a change to your diet, see our very popular global web site.
www.flatter.org.uk

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.