Fat Loss Plan & Diary

Im sorry i have not posted this week but again i have had another big set back, im so pissed off at the moment and was not able to post a message as i have been really frustarted. I may have mentioned my chest (pectoral) injury before but here goes again; in 2001 i severly tore my pectoralis major and minor, at the time i was ski instructing in the USA and had no money to get it repaired, anyway i rehabilitated it myself and had many physio appointments who said it would never be the same again. Life went on and i got on with things, last year (2007) i once again tore the muscles, had physio again and again but just like last time got on with things. The week before last i slightly tore the muscle sneezing, yes sneezing! and decided enough was enough and booked a doctors appointment. The doctor immediately referred me to a sports masseur who advised me to take the week off training and only do light weights high reps. I am now visiting the sports masseur twice a week and am hopeful my chest will be greatly improved, in the meantime i have had this week off from training and have reviewed how im going to get on with things.

Starting Monday (tomorrow) i will beging my early morning runs, i will also do 4 weight sessions a week but as mentioned earlier they will be light almost rehabilitative.

Been a frustrating week, hopefully the setbacks of 2008 are all gone!!!

Russ

I dont think i gave myself enough recovery time from my cold last week, as i feel it has come back again! Not very good today feel exhausted as if i have run 10 miles then lifted loads of weights! That said my diet is still going very strong and i will be happy if i can keep that up.

Todays Diet;
Breakfast - 3 slices WG toast, 1 tsp benecol & pure honey.
Lunch - lean mince with low fat low carb tomatoe sauce, 1 small baked potatoe
Snack - 2 slices WG bread spread with 1 tbsp WG peanut butter
Dinner - Italian meal (starter, main & dessert) with 2 glasses Red Wine.

Russ

Cracking day today with the diet, i really feel i have it nailed at the moment. My cold is still lingering so i decided to give the gym a rest today.

Todays Diet:
Breakfast - 3 slices WG toast, 1 tsp benecol & pure honey
Lunch - 2 wg baps, filled with 2 chicken breasts
Snack - Tuna light lunch (john West)
Dinner - Lean mince, low carb low fat tomatoe sauce, 4 tbsp WG pasta.
Snack - 1 low fat fruit yoghurt

Russ

I had been off the gym for 4 days, was very frustrating considering i have only just got back into it, i must have picked up a virus as i felt crap for the whole weekend and particularly Monday. I had Tuesday off as i was still a bit unsure but by Wednesday i was raring to go again.

Wednesdays Diet:
Training - 2 scoops whey immediately after training
Breakfast - 65g bran flakes with skimmed milk
Lunch - 2 wholemeal baps filled with chicken breast
Snack - 1 low fat fruit yoghurt
Dinner - King prawn stir fry with low fat low carb sauce, handful wholmeal pasta
Snack - 1 scoop whey, 300ml Skimmed milk.

Wednesdays Exercise:
Shoulders and abs
followed with 45 minutes 65% MHR treadmill

Thursdays Exercise:
Biceps & Triceps
followed with 45 minutes 65% MHR treadmill

Thursdays Diet:
Training - 2 scoops whey immediately after training
Breakfast - 65g bran flakes with skimmed milk
Snack - Handful mixed nuts
Lunch - Tuna & Pasta light lunch (John West). 1 low fat fruit yoghurt
Snack - 1 low fat fruit yoghurt
Dinner - King prawn stir fry with low fat low carb sauce, handful wholmeal pasta
Snack - 1 scoop whey, 300ml skimmed milk

Been a very good two days, you will notice i have started training early and on an empty stomach. I have also started doing cardio again. I feel my strength is back to a satisfactory level and its now time to burn some fat!

Russ

Not feeling well at the moment, im going to have the weekend off everything - just need to relax.

Be back Monday

Russ

Rest day today, been a really busy week for me due to work but a rewarding one! I did no exercise today as im feeling a bit run down, just looking after myself.

Todays Diet;
Breakfast - 3 slices WG, 1 tsp benecol and pure honey
Snack - 1 low fat fruit yoghurt
Lunch - 1 small baked potatoe, low fat cottage cheese, green salad
Snack - 1 pot low fat natural yoghurt, handful mixed nuts
Dinner - 2 pieces plaice, 4 slices WG, 1 tsp benecol

Russ

Someone reading my blog asked whether i was going to do any cardio? The answer to this is yes, but for the first few weeks im easing myself in and increasing my lean tissue (muscle) before i blast the fat away with consistent cardio. I was feeling a bit weak before i began this new programme so i wanted to increase my strenth and muscle mass before trying to lean up.

Today was quite difficult, i had to go to the NEC this morning to a leisure convention, in all it meant i did not eat much all day. I really felt that by the time i got back, because i did get in the gym but i felt a bit weak. Then after the gym i was so hungry that i probably over ate, which shows the importance of eating every 2-3 hours.

Todays Exercise:
Lat Pulldown - 4/8 70kg
Fitball Shoulder Press - 4/8 20kg
Deadlifts - 4/8 90kg
Fitball Chest Press - 4/8 20kg
Zottman Curls - 4/8 10kg
Rope Pressdown - 4/8 L10

Todays Diet:
Breakfast - 3 slices WG, 1 tbsp Peanut butter
Lunch - 1 beef wrap, salsa & salad
Training - 2 scoops whey protein immediately after
Dinner - 2 WG rolls, 4 slices lean pork, brie
Late Snack - 2 slices WG bread, 3 slices lean pork, brie. 1 low fat fruit yoghurt

Russ

Had a rest day today, my course was a killer today - it went from 8am to 6.30pm, my head was gone come the end and i just wanted to get home.

Todays diet;
Breakfast - 3 slices WG, 1 tsp pure honey and benecol
Lunch - Buffet sandwichs (all flavours) probably had 2 and a half full sandwiches
Dinner - Spaghetti bolgnaisse
Snack - 1 slice white bread and 1 tsp marmite.

Russ

Back on track today, im actually quite proud of myself, i have been on a course all day and sometimes exercise is the last thing on your mind - you just want to go home, but not at the moment - im loving the gym.

Todays exercise:
incline db press - 4/5 27.5kg
Reverse grip pulldown - 4/5 84kg
military press - 4/5 55kg
Cleans - 4/5 60kg
Barbell Curls - 4/5 35kg
Tricep pushdown - L15

Todays Diet;
breakfast - 3 slices WG, 1 tsp benecol & pure honey
Lunch - 2 small WG rolls, 6 slices lean pork, 1 tsp benecol, green salad. 1 low fat fruit yoghurt
Snack - 2 slices WG, chicken breast, 1 tsp benecol
Training
Dinner - 2 tomato & herb rolls, 4 slices brie, 4 slices lean pork, salad.

Russ

I found it a struggle today. I went to my mothers house for a Sunday Dinner which was great but i gave in to temptation with the desserts! I am not beating myself up though, my mind is solid at the moment and i know i will have another great week! I had a rest day from exercise.

Todays Diet:
Breakfast - 3 slices WG, 1 tsp benecol & pure honey
Lunch - Beef caserole, mashed potatoes and mixed veg
Snack - Bowl of chocolate ice cream
Dinner - 1 small baked potatoe and tbsp light Philadelphia
Snack - big bar Cadburys fruit & Nut

Russ