http://Trainer4u.blog.co.uk/A diary of ones quest for physical fitness and well being. This is a continually updated training and nutrition plan from a fully qualified personal trainer.en-EUMokoFeed10http://Trainer4u.blog.co.uk/http://data5.blog.de/design/preview/8c/02075874b58ef1ee58d802103d5587_160x200.jpghttp://Trainer4u.blog.co.uk/2008/10/12/another-frustrating-week-4859857/tag:trainer4u.blog.co.uk,2008-10-12:/2008/10/12/another-frustrating-week-4859857/Sun, 12 Oct 2008 17:48:38 +0200 <p>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.</p> <p>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.</p> <p>Been a frustrating week, hopefully the setbacks of 2008 are all gone!!!</p> <p>Russ </p> <p> <small> <a href="http://Trainer4u.blog.co.uk/2008/10/12/another-frustrating-week-4859857/#comments">Comments</a> </small> </p>motivationlosseffortfatweightdietexercisehttp://Trainer4u.blog.co.uk/2008/10/12/another-frustrating-week-4859857/#commentshttp://Trainer4u.blog.co.uk/2008/10/05/day-4823174/tag:trainer4u.blog.co.uk,2008-10-05:/2008/10/05/day-4823174/Sun, 05 Oct 2008 11:35:01 +0200 <p>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.</p> <p>Todays Diet;<br> Breakfast - 3 slices WG toast, 1 tsp benecol & pure honey.<br> Lunch - lean mince with low fat low carb tomatoe sauce, 1 small baked potatoe<br> Snack - 2 slices WG bread spread with 1 tbsp WG peanut butter<br> Dinner - Italian meal (starter, main & dessert) with 2 glasses Red Wine.</p> <p>Russ </p> <p> <small> <a href="http://Trainer4u.blog.co.uk/2008/10/05/day-4823174/#comments">Comments</a> </small> </p>lossweightfatmotivationeffortexercisediethttp://Trainer4u.blog.co.uk/2008/10/05/day-4823174/#commentshttp://Trainer4u.blog.co.uk/2008/10/04/day-4820252/tag:trainer4u.blog.co.uk,2008-10-04:/2008/10/04/day-4820252/Sat, 04 Oct 2008 15:33:32 +0200 <p>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.</p> <p>Todays Diet:<br> Breakfast - 3 slices WG toast, 1 tsp benecol & pure honey<br> Lunch - 2 wg baps, filled with 2 chicken breasts<br> Snack - Tuna light lunch (john West)<br> Dinner - Lean mince, low carb low fat tomatoe sauce, 4 tbsp WG pasta.<br> Snack - 1 low fat fruit yoghurt</p> <p>Russ </p> <p> <small> <a href="http://Trainer4u.blog.co.uk/2008/10/04/day-4820252/#comments">Comments</a> </small> </p>dieteffortweightmotivationexerciselossfathttp://Trainer4u.blog.co.uk/2008/10/04/day-4820252/#commentshttp://Trainer4u.blog.co.uk/2008/10/02/day-24-4812309/tag:trainer4u.blog.co.uk,2008-10-02:/2008/10/02/day-24-4812309/Thu, 02 Oct 2008 17:15:05 +0200 <p>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.</p> <p>Wednesdays Diet:<br> Training - 2 scoops whey immediately after training<br> Breakfast - 65g bran flakes with skimmed milk<br> Lunch - 2 wholemeal baps filled with chicken breast<br> Snack - 1 low fat fruit yoghurt<br> Dinner - King prawn stir fry with low fat low carb sauce, handful wholmeal pasta<br> Snack - 1 scoop whey, 300ml Skimmed milk.</p> <p>Wednesdays Exercise:<br> Shoulders and abs<br> followed with 45 minutes 65% MHR treadmill</p> <p>Thursdays Exercise:<br> Biceps & Triceps<br> followed with 45 minutes 65% MHR treadmill</p> <p>Thursdays Diet:<br> Training - 2 scoops whey immediately after training<br> Breakfast - 65g bran flakes with skimmed milk<br> Snack - Handful mixed nuts<br> Lunch - Tuna & Pasta light lunch (John West). 1 low fat fruit yoghurt<br> Snack - 1 low fat fruit yoghurt<br> Dinner - King prawn stir fry with low fat low carb sauce, handful wholmeal pasta<br> Snack - 1 scoop whey, 300ml skimmed milk</p> <p>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!</p> <p>Russ</p> <p> <small> <a href="http://Trainer4u.blog.co.uk/2008/10/02/day-24-4812309/#comments">Comments</a> </small> </p>motivationdietlosefatexercisedeterminationweighthttp://Trainer4u.blog.co.uk/2008/10/02/day-24-4812309/#commentshttp://Trainer4u.blog.co.uk/2008/09/27/day-4787467/tag:trainer4u.blog.co.uk,2008-09-27:/2008/09/27/day-4787467/Sat, 27 Sep 2008 13:42:27 +0200 <p>Not feeling well at the moment, im going to have the weekend off everything - just need to relax.</p> <p>Be back Monday</p> <p>Russ </p> <p> <small> <a href="http://Trainer4u.blog.co.uk/2008/09/27/day-4787467/#comments">Comments</a> </small> </p>fatlossexercisemotivationweightdiethttp://Trainer4u.blog.co.uk/2008/09/27/day-4787467/#commentshttp://Trainer4u.blog.co.uk/2008/09/25/day-4780550/tag:trainer4u.blog.co.uk,2008-09-25:/2008/09/25/day-4780550/Thu, 25 Sep 2008 21:56:49 +0200 <p>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.</p> <p>Todays Diet;<br> Breakfast - 3 slices WG, 1 tsp benecol and pure honey<br> Snack - 1 low fat fruit yoghurt<br> Lunch - 1 small baked potatoe, low fat cottage cheese, green salad<br> Snack - 1 pot low fat natural yoghurt, handful mixed nuts<br> Dinner - 2 pieces plaice, 4 slices WG, 1 tsp benecol</p> <p>Russ </p> <p> <small> <a href="http://Trainer4u.blog.co.uk/2008/09/25/day-4780550/#comments">Comments</a> </small> </p>helpexercisemotivationdietfatideasobeseinspirationweighthttp://Trainer4u.blog.co.uk/2008/09/25/day-4780550/#commentshttp://Trainer4u.blog.co.uk/2008/09/25/day-4776903/tag:trainer4u.blog.co.uk,2008-09-25:/2008/09/25/day-4776903/Thu, 25 Sep 2008 09:05:41 +0200 <p>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.</p> <p>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.</p> <p>Todays Exercise:<br> Lat Pulldown - 4/8 70kg<br> Fitball Shoulder Press - 4/8 20kg<br> Deadlifts - 4/8 90kg<br> Fitball Chest Press - 4/8 20kg<br> Zottman Curls - 4/8 10kg<br> Rope Pressdown - 4/8 L10</p> <p>Todays Diet:<br> Breakfast - 3 slices WG, 1 tbsp Peanut butter<br> Lunch - 1 beef wrap, salsa & salad<br> Training - 2 scoops whey protein immediately after<br> Dinner - 2 WG rolls, 4 slices lean pork, brie<br> Late Snack - 2 slices WG bread, 3 slices lean pork, brie. 1 low fat fruit yoghurt</p> <p>Russ </p> <p> <small> <a href="http://Trainer4u.blog.co.uk/2008/09/25/day-4776903/#comments">Comments</a> </small> </p>dieteffortmotivationfatlossweightexercisehttp://Trainer4u.blog.co.uk/2008/09/25/day-4776903/#commentshttp://Trainer4u.blog.co.uk/2008/09/24/day-4771404/tag:trainer4u.blog.co.uk,2008-09-24:/2008/09/24/day-4771404/Wed, 24 Sep 2008 08:13:08 +0200 <p>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.</p> <p>Todays diet;<br> Breakfast - 3 slices WG, 1 tsp pure honey and benecol<br> Lunch - Buffet sandwichs (all flavours) probably had 2 and a half full sandwiches<br> Dinner - Spaghetti bolgnaisse<br> Snack - 1 slice white bread and 1 tsp marmite.</p> <p>Russ </p> <p> <small> <a href="http://Trainer4u.blog.co.uk/2008/09/24/day-4771404/#comments">Comments</a> </small> </p>targetsdietlossmotivationfoodweightexercisedeterminationfatefforthttp://Trainer4u.blog.co.uk/2008/09/24/day-4771404/#commentshttp://Trainer4u.blog.co.uk/2008/09/23/day-4769785/tag:trainer4u.blog.co.uk,2008-09-23:/2008/09/23/day-4769785/Tue, 23 Sep 2008 20:41:16 +0200 <p>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.</p> <p>Todays exercise:<br> incline db press - 4/5 27.5kg<br> Reverse grip pulldown - 4/5 84kg<br> military press - 4/5 55kg<br> Cleans - 4/5 60kg<br> Barbell Curls - 4/5 35kg<br> Tricep pushdown - L15</p> <p>Todays Diet;<br> breakfast - 3 slices WG, 1 tsp benecol & pure honey<br> Lunch - 2 small WG rolls, 6 slices lean pork, 1 tsp benecol, green salad. 1 low fat fruit yoghurt<br> Snack - 2 slices WG, chicken breast, 1 tsp benecol<br> Training<br> Dinner - 2 tomato & herb rolls, 4 slices brie, 4 slices lean pork, salad.</p> <p>Russ </p> <p> <small> <a href="http://Trainer4u.blog.co.uk/2008/09/23/day-4769785/#comments">Comments</a> </small> </p>losedietweightexercisemotivationfathttp://Trainer4u.blog.co.uk/2008/09/23/day-4769785/#commentshttp://Trainer4u.blog.co.uk/2008/09/22/day-4761697/tag:trainer4u.blog.co.uk,2008-09-22:/2008/09/22/day-4761697/Mon, 22 Sep 2008 11:50:05 +0200 <p>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.</p> <p>Todays Diet:<br> Breakfast - 3 slices WG, 1 tsp benecol & pure honey<br> Lunch - Beef caserole, mashed potatoes and mixed veg<br> Snack - Bowl of chocolate ice cream<br> Dinner - 1 small baked potatoe and tbsp light Philadelphia<br> Snack - big bar Cadburys fruit & Nut</p> <p>Russ </p> <p> <small> <a href="http://Trainer4u.blog.co.uk/2008/09/22/day-4761697/#comments">Comments</a> </small> </p>loselifefatdeterminationexercisedietmotivationleisurehttp://Trainer4u.blog.co.uk/2008/09/22/day-4761697/#commentshttp://Trainer4u.blog.co.uk/2008/09/21/day-4756847/tag:trainer4u.blog.co.uk,2008-09-21:/2008/09/21/day-4756847/Sun, 21 Sep 2008 10:51:23 +0200 <p>Had a day off from work today so i got up in my own time nice and relaxed. I got to the gym about 11am, i had a solid session. I am really enjoying exercise at thye moment, theres seems to be less pressure on myself.</p> <p>Saturday is normally quite a hard day for me, its the day i want to drink beer and eat crap all day but at the moment im very determined and i had no problems. Happy days!</p> <p>Todays Exercise:<br> Fitball shoulder press - 2/15 17.5kg<br> Squat Jumps - 2/15 45kg<br> Press ups - 2/20<br> Bent Over DB row - 15kg<br> Bicep Curls - 2/15 12.5kg<br> Lying Tricep Extension - 2/15 20kg</p> <p>Todays Diet:<br> Breakfast - 2 slices WG bread, 1 tsp benecol & pure honey<br> Lunch - 4 slices WG bread, 1 tsp benecol, lean ham, brie and salad<br> Snack - Handful mixed nuts<br> Dinner - 1 slice WG bread 1/2 tsp benecol, lean ham, brie and salad<br> Snack - 1 pot low fat natural yoghurt & handful mixed nuts<br> Late snack - 2 scoops whey protein, 400ml skimmed milk.</p> <p>Russ</p> <p> <small> <a href="http://Trainer4u.blog.co.uk/2008/09/21/day-4756847/#comments">Comments</a> </small> </p>motivationdietlossweightdeterminationeffortexercisetargetsfoodfathttp://Trainer4u.blog.co.uk/2008/09/21/day-4756847/#commentshttp://Trainer4u.blog.co.uk/2008/09/20/day-4752897/tag:trainer4u.blog.co.uk,2008-09-20:/2008/09/20/day-4752897/Sat, 20 Sep 2008 09:39:57 +0200 <p>No training today, at the moment im happy with exercising every other day - i feel this is working for me, im not overdoing things. I weighed today, im 13 stone 1 pound (183 lbs), thats six pounds ive lost now since the start - im happy with that!</p> <p>Todays Diet:<br> Breakfast - 3 slices WG bread, 1 tsp pure honey & benecol</p> <p>Lunch - 4 slices WG bread, 1 tsp benecol, 8 slices lean pork, side salad.</p> <p>Snack - tub of low fat natural yoghurt with handful mixed nuts</p> <p>Snack - 2 slices WG bread spread with wholenut peanut butter</p> <p>Dinner - Lemon sole fillet (lightly dusted) with salad.</p> <p>Russ </p> <p> <small> <a href="http://Trainer4u.blog.co.uk/2008/09/20/day-4752897/#comments">Comments</a> </small> </p>foodmotivationweightlossexercisetargetsdieteffortdeterminationfathttp://Trainer4u.blog.co.uk/2008/09/20/day-4752897/#commentshttp://Trainer4u.blog.co.uk/2008/09/19/day-4750722/tag:trainer4u.blog.co.uk,2008-09-19:/2008/09/19/day-4750722/Fri, 19 Sep 2008 16:50:09 +0200 <p>Really enjoying this week, im feeling some improvements and am doing a good job on the diet.</p> <p>Todays Exercise:<br> Reverse Grip Pulldown - 3/8 77kg<br> Arnold Press - 3/8 20kg<br> Cleans - 3/8 55kg<br> Fitball DB Chest Press - 3/8 20kg<br> DB Concentration curl - 3/8 12.5kg<br> DB Tricep kickback - 3/8 12.5kg</p> <p>Todays Diet:<br> Breakfast - 3 slice WG bread, 1 tsp pure honey & Benecol<br> Lunch - baked potatoe, low fat cottage cheese, side salad.<br> Snack - 1 handful of mixed nuts & 1 low fat fruit yoghurt<br> Dinner - lemon sole fillet (lightly dusted), green veg, 4 new potatoes.<br> Snack - 1 pint skimmed milk.</p> <p>Russ </p> <p> <small> <a href="http://Trainer4u.blog.co.uk/2008/09/19/day-4750722/#comments">Comments</a> </small> </p>dietfatdeterminationweight-lossgoalsexercisehttp://Trainer4u.blog.co.uk/2008/09/19/day-4750722/#commentshttp://Trainer4u.blog.co.uk/2008/09/18/day-4747268/tag:trainer4u.blog.co.uk,2008-09-18:/2008/09/18/day-4747268/Thu, 18 Sep 2008 21:04:18 +0200 <p>Rest day today, feeling good about the way things are going; in a nutshell im happy!</p> <p>Todays Diet:</p> <p>Breakfast - 3 slices WG Bread, 1 tsp pure honey & Benecol<br> Lunch - 2 WG Baps, mixed salad, 4 slices of chicken breast, 1 tsp benecol. 1 low fat fruit yoghurt.<br> Snack - Low fat natural yoghurt with handful of mixed nuts<br> Dinner - Steak, new potatoes (4), mixed veg<br> Snack - Philadelphia snack pack.</p> <p>Back in the gym tomorrow!</p> <p>Russ </p> <p> <small> <a href="http://Trainer4u.blog.co.uk/2008/09/18/day-4747268/#comments">Comments</a> </small> </p>fatmotivationdietweightlosseffortexercisehttp://Trainer4u.blog.co.uk/2008/09/18/day-4747268/#commentshttp://Trainer4u.blog.co.uk/2008/09/16/day-4737509/tag:trainer4u.blog.co.uk,2008-09-16:/2008/09/16/day-4737509/Tue, 16 Sep 2008 21:40:42 +0200 <p>Starting to get back into the training and healthy lifestyle now, today was a good day - even though i felt a bit fat and crap, this happens alot when one works in a gym with loads of fit bodies walking around the place.</p> <p>Todays exercise;<br> Machine chest press - 3/5 70kg<br> Lat Pulldown - 3/5 77kg<br> Military press - 3/5 55kg<br> Deadlift - 3/5 95kg<br> Barbell Curl - 3/5 35kg<br> Tricep Pushdown - 3/5 L15</p> <p>Todays Diet;<br> Breakfast - 3 slices seeded batch bread, 1 tsp benecol, 1 tsp pure honey<br> Lunch - baked potatoe, low fat cottage cheese (tub), 1 low fat fruit yoghurt<br> Snack - 1 low fat natural yoghurt, 1 handful mixed nuts<br> Training<br> Dinner - 2 wholegrain baps, 6 slices lean peppered pork, salad<br> Snack - 1 low fat fruit yoghurt</p> <p>Russ </p> <p> <small> <a href="http://Trainer4u.blog.co.uk/2008/09/16/day-4737509/#comments">Comments</a> </small> </p>obesefatdiethelpmotivationinspirationideasweightexercisehttp://Trainer4u.blog.co.uk/2008/09/16/day-4737509/#commentshttp://Trainer4u.blog.co.uk/2008/09/15/day-4732989/tag:trainer4u.blog.co.uk,2008-09-15:/2008/09/15/day-4732989/Mon, 15 Sep 2008 22:29:55 +0200 <p>Sorry about the lack of personal experience in the last few blogs, i simply could not remember how i was feeling i had written them down but i lost them! D'oh!</p> <p>Todays has been solid, i have decided to cut my carbs abit but not totally as i believe they are vital to complement your training.</p> <p>Todays exercise;<br> Football training - 90 minutes medium - high intensity</p> <p>Todays Diet;<br> Breakfast - 2 slices WG bread, 1 tsp benecol, 1 tsp pure honey<br> Lunch - 1 chicken breast, baked potatoe, mixed veg<br> Snack - 1 low fat fruit yoghurt<br> Snack - 1 slice WG, 1 tbsp wholenut peanut butter<br> Training<br> Dinner - 2 slices WG, 1 tin baked beans, 1 low fat fruit yoghurt</p> <p>Russ </p> <p> <small> <a href="http://Trainer4u.blog.co.uk/2008/09/15/day-4732989/#comments">Comments</a> </small> </p>weightfatobesedietinspirationexercisemotivationideashelphttp://Trainer4u.blog.co.uk/2008/09/15/day-4732989/#commentshttp://Trainer4u.blog.co.uk/2008/09/15/day-4732962/tag:trainer4u.blog.co.uk,2008-09-15:/2008/09/15/day-4732962/Mon, 15 Sep 2008 22:22:21 +0200 <p>Rest day today, i do feel that i need it, my muscles are quite sore. </p> <p>Todays Diet;<br> Breakfast - 2 slices wholegrain toast, benecol spread and 1 tsp pure honey.<br> Lunch - 2 slices white bread, 1 can of baked beans<br> Snack - 1 handful of mixed fruit & nuts<br> Dinner - 1 lightly dusted plaice, corn on the cob, green veg<br> Snack - 2 slices of wholegrain toast, benecol spread</p> <p> <small> <a href="http://Trainer4u.blog.co.uk/2008/09/15/day-4732962/#comments">Comments</a> </small> </p>dietfatmotivationhelpideasweightobeseinspirationexercisehttp://Trainer4u.blog.co.uk/2008/09/15/day-4732962/#commentshttp://Trainer4u.blog.co.uk/2008/09/15/day-4732935/tag:trainer4u.blog.co.uk,2008-09-15:/2008/09/15/day-4732935/Mon, 15 Sep 2008 22:17:41 +0200 <p>Exercise;<br> Fitball shoulder press - 2/15<br> Squat jumps - 2/15<br> Press Ups - 2/15<br> Bent Over Row - 2/15<br> Bicep curls - 2/15<br> Lying tricep extension - 2/15</p> <p>Todays Diet;<br> Breakfast - 60g porridge made with skimmed milk, 1 tsp pure honey<br> Lunch - Tesco healthy living spaghetti & meatballs<br> Snack - 3 slices fruit loaf<br> Training<br> Dinner - lightly dusted plaice, mixed green veg, baked potatoe<br> Snack - 4 rice cakes </p> <p> <small> <a href="http://Trainer4u.blog.co.uk/2008/09/15/day-4732935/#comments">Comments</a> </small> </p>exerciseobeseinspirationmotivationdietweightfathelpideashttp://Trainer4u.blog.co.uk/2008/09/15/day-4732935/#commentshttp://Trainer4u.blog.co.uk/2008/09/15/day-4732933/tag:trainer4u.blog.co.uk,2008-09-15:/2008/09/15/day-4732933/Mon, 15 Sep 2008 22:17:24 +0200 <p>Firstly my apologies, i have been writing down my daily diary but the stuff i had written for the last few days has gone missing, so im just gonna write what exercise and food i ate.</p> <p>Exercise;</p> <p>High intensity cardio,<br> 10 mins slow jog<br> 30 minutes hill intervals (30 seconds @ 15% incline, 30 sec rest)<br> 5 mins slow jog</p> <p>Todays diet;<br> Breakfast - 2 slices wholegrain bread, benecol spread and pure honey<br> Lunch - cottage cheese, baked potatoe, mixed veg<br> Snack - handful of nuts<br> Dinner - chicken breast, 2 slices wholegrain bread and green veg<br> Snack - 1 low fat fruit yoghurt</p> <p> <small> <a href="http://Trainer4u.blog.co.uk/2008/09/15/day-4732933/#comments">Comments</a> </small> </p>fathelpobesedietinspirationideasmotivationexerciseweighthttp://Trainer4u.blog.co.uk/2008/09/15/day-4732933/#commentshttp://Trainer4u.blog.co.uk/2008/09/11/day-4715389/tag:trainer4u.blog.co.uk,2008-09-11:/2008/09/11/day-4715389/Thu, 11 Sep 2008 22:25:10 +0200 <p>I had to travel around alot today due to some business meetings but i had prepared reasonably well and thus im happy with the diet today.</p> <p>Breakfast - 2 muffins (white), 1 tsp pure honey and benecol light</p> <p>Lunch - 2 slices wholegrain bread, 2 fishfingers, light salad cream, small rocket salad.</p> <p>Snack - 4 rice cakes</p> <p>Training - immediately followed by 2 scoops whey protein</p> <p>Snack - 3 slices fruit loaf</p> <p>Dinner - 5 rye vita slices spread with Philadelphia light</p> <p>Had a good gym session tonight, the best since ive been back, my strength is pretty good im getting stronger all the time (probably all the fat ive put on giving me the energy!).</p> <p>Gym Session;<br> Reverse grip pulldown - 3/8 (90 secs rest between all sets)<br> Arnold Press - 3/8<br> Cleans - 3/8<br> Fitball chest press - 3/8<br> Concentration curls - 3/8<br> Tricep kickbacks - 3/8</p> <p>Really pleased with my effort today, got to psych myself up for some cardio tomorrow!</p> <p>Russ </p> <p> <small> <a href="http://Trainer4u.blog.co.uk/2008/09/11/day-4715389/#comments">Comments</a> </small> </p>targetsmotivationfatweightdietfooddeterminationlossexerciseefforthttp://Trainer4u.blog.co.uk/2008/09/11/day-4715389/#commentshttp://Trainer4u.blog.co.uk/2008/09/10/day-4710619/tag:trainer4u.blog.co.uk,2008-09-10:/2008/09/10/day-4710619/Wed, 10 Sep 2008 22:49:42 +0200 <p>Physically tired this morning, i took my gym kit to work but felt i would not be able to do a good session so decided today would be a rest day.</p> <p>The diet was pretty good;</p> <p>Breakfast - 2 muffins (white), spread with Benecol light and 1 tsp pure honey</p> <p>Snack - 4 rice cakes</p> <p>Lunch - 2 wholemeal baps, salad, chicken breast slices</p> <p>Snack - 3 slices fruit loaf</p> <p>Dinner - 1 1/2 chicken breast, 1 slice of wholegrain bread, large portion of green veg</p> <p>Late - 5 Rye Vita crisp breads</p> <p>Pleased with my eating back to training tomorrow.</p> <p>Russ </p> <p> <small> <a href="http://Trainer4u.blog.co.uk/2008/09/10/day-4710619/#comments">Comments</a> </small> </p>losseffortexercisedietfatmotivationweighthttp://Trainer4u.blog.co.uk/2008/09/10/day-4710619/#commentshttp://Trainer4u.blog.co.uk/2008/09/10/day-4710607/tag:trainer4u.blog.co.uk,2008-09-10:/2008/09/10/day-4710607/Wed, 10 Sep 2008 22:45:55 +0200 <p>Very tired this morning after watching Murray get destroyed, so on waking i went straight to work. My legs were aching a little today after yesterdays football but not as bad as i thought they would be.</p> <p>As the day went on i started to wake up, i had been really looking forward to my weights session all day. When i finally got in the gym about 7.30pm i felt really strong and actually pushed heavier than i have in some time.</p> <p>Weights;<br> Chest Press - 3 x 5 (60 secs rest between all sets)<br> Lat Pulldown - 3 x 5<br> Military Press - 3 x 5<br> Deadlifts - 3 x 5<br> Barbell Curls - 3 X 5<br> Tricep Pushdown - 3 X 5</p> <p>I felt really good after the session and was in a good mood for the rest of the night.</p> <p>Diet;<br> Breakfast - 70g porridge made with skimmed milk</p> <p>Lunch - 2 wholemeal baps filled with Turkey slices</p> <p>Snack - 1 apple. 1 small poy low fat natural yoghurt</p> <p>Dinner - Steak (grilled), 2 wholemeal baps spread with light Philadelphia, large portion of green veg.</p> <p>A pleasing day, need to eat a little bit more.</p> <p>Russ </p> <p> <small> <a href="http://Trainer4u.blog.co.uk/2008/09/10/day-4710607/#comments">Comments</a> </small> </p>fatdietexerciselosseffortmotivationweighthttp://Trainer4u.blog.co.uk/2008/09/10/day-4710607/#commentshttp://Trainer4u.blog.co.uk/2008/09/08/day-4700645/tag:trainer4u.blog.co.uk,2008-09-08:/2008/09/08/day-4700645/Mon, 08 Sep 2008 21:12:54 +0200 <p>This time around i do not want to put too much pressure on myself in regards to bodytesting. I feel the bodyfat test can be brilliant (a huge motivational tool) if one has been successful but a bad reading can set me back weeks. I will do readings from time to time but my main consideration will be dropping my current weight of 13 stone 7lbs (189lbs) down to an even 12 stone (168lbs, i will weigh every couple of weeks and only in the morning. I will also continue to post pictures.</p> <p>I was really struggling this morning after my weekend away, i had good intentions to do some weight training before starting work, but after hitting snooze on my alarm four times i decided i needed the extra sleep! I wasnt too bothered as i knew i was playing football in the night.</p> <p>I can really feel that im overweight for my body and it is effecting my running, but there is no point being a wimp about it i just got to do something about it! I enjoyed today, im really up for the challenge.</p> <p>Todays Diet:</p> <p>Breakfast - 70g porridge with skimmed milk, 1 tsp pure honey.</p> <p>Lunch - 4 small slices of seeded bread, drizzle of light salad cream, large portion of chicken slices. 1 plum.</p> <p>Snack -1 nectarine. 2 scoops of whey protein with 400ml water.</p> <p>Training - 90 minutes of football training (medium-high intensity)</p> <p>Dinner - 3 sausages, mashed potato, onion gravy & peas.</p> <p>Im staying up late tonight to watch Andy Murray hopefully win the US Open, so im not training in the morning. I will do some weight training after work.</p> <p>Russ </p> <p> <small> <a href="http://Trainer4u.blog.co.uk/2008/09/08/day-4700645/#comments">Comments</a> </small> </p>leisuredeterminationloseweighthelpexercisefatbodyfathttp://Trainer4u.blog.co.uk/2008/09/08/day-4700645/#commentshttp://Trainer4u.blog.co.uk/2008/09/04/sort-out-week-4683146/tag:trainer4u.blog.co.uk,2008-09-04:/2008/09/04/sort-out-week-4683146/Thu, 04 Sep 2008 21:38:58 +0200 <p>My holiday was great, just what i needed - plenty of rest! I have been doing some light exercise this week (nothing to write home about!) but more importantly focussing on sorting my diet out, i have lost 4lbs so far this week alone. I am going to start posting daily (if possible) from Monday. I am visiting a friend over the weekend, so there was no point in starting it till i was settled. I have also been sorting out some of the distractions in my life, i think (i hope) i have made some big steps today and am eager to push really hard come Monday.</p> <p>Russ </p> <p> <small> <a href="http://Trainer4u.blog.co.uk/2008/09/04/sort-out-week-4683146/#comments">Comments</a> </small> </p>exercisefatweightlossdeterminationmotivationdiethttp://Trainer4u.blog.co.uk/2008/09/04/sort-out-week-4683146/#commentshttp://Trainer4u.blog.co.uk/2008/08/20/holiday-4612252/tag:trainer4u.blog.co.uk,2008-08-20:/2008/08/20/holiday-4612252/Wed, 20 Aug 2008 09:39:10 +0200 <p>Im going away for a week today, im using this holiday to recover from the bad couple of months i have had. Though im not going to forget what ive been through they were valuable lessons which hopefully i have learnt alot from!</p> <p>When i get back i will resume my blog as i was before (each day) the reason i have not been doing that this week is because i am simply not prepared enough in my life, poor time management!</p> <p>I will be a different animal when i come back.</p> <p>Russ </p> <p> <small> <a href="http://Trainer4u.blog.co.uk/2008/08/20/holiday-4612252/#comments">Comments</a> </small> </p>targetseffortmotivationexercisefoodweightdietdeterminationfatlosshttp://Trainer4u.blog.co.uk/2008/08/20/holiday-4612252/#commentshttp://Trainer4u.blog.co.uk/2008/08/14/long-but-strong-4586460/tag:trainer4u.blog.co.uk,2008-08-14:/2008/08/14/long-but-strong-4586460/Thu, 14 Aug 2008 08:46:39 +0200 <p>The last two days have been very demanding, i have been working long hours and i have been out of home thus eating on the go. I am pleased with the effort im making and the exercise is going very well, even better than i thought it would! The diet is pretty strong but the problem i have at the moment is; im hungry all the bloody time! I try to listen to my body but im unsure as to whether im not getting enough calories in or am i just being greedy. I have been keeping a food diary and will calculate all my calories to check out whats goin on. </p> <p>Tuesdays diet:<br> Breakfast - 2 slices of seeded batch bread, olive oil spread, 3 poached eggs with a squirt of tomato ketchup.</p> <p>Training - Weight training, immediately followed by 2 scoops whey.</p> <p>Lunch - Salmon & Dill sandwich (wholemeal) & Pack of rye vita minis</p> <p>Snack - 1 scoop whey, 1 nectarine</p> <p>Dinner - Tesco healthy choices sausage & Mash, steamed veg.</p> <p>Wednesdays Diet:<br> Breakfast - 25g fruit muesli with skimmed milk, 1 slice seeded batch bread and olive oil spread</p> <p>Snack - 1 scoop whey & 1 apple</p> <p>Lunch - Tesco healthy living Chicken tikka sandwich & Pack of rye vita minis</p> <p>Training - 3.5 mile run</p> <p>Post training meal - Pasta with chicken.</p> <p>Snack - 2 slices toast (seeded bread) olive oil spread</p> <p>Late meal (8.30pm) - Tesco healthy choices chicken & brocolli pie, steamed veg.</p> <p>It has been difficult for me to prepare what i call "proper" meals this week as im so busy, sometimes you have to just make do with what you can get, im happy with my efforts this last couple of days!</p> <p>Russ </p> <p> <small> <a href="http://Trainer4u.blog.co.uk/2008/08/14/long-but-strong-4586460/#comments">Comments</a> </small> </p>helpfatweightlosethinexercisedeterminationhttp://Trainer4u.blog.co.uk/2008/08/14/long-but-strong-4586460/#commentshttp://Trainer4u.blog.co.uk/2008/08/12/back-in-training-4577939/tag:trainer4u.blog.co.uk,2008-08-12:/2008/08/12/back-in-training-4577939/Tue, 12 Aug 2008 16:16:02 +0200 <p>Today was my first day back in gear. I found the exercise really exciting but the diet was a struggle, because i have been eating so many bad foods lately i found weaning myself off them quite tough, i probably find healthy eating quite difficult for the next few weeks. </p> <p>In my first failed attempt i have come to realise that a successful training and diet plan is 90% a mental attitude thing. When my mind was not focussed on my goals that is when i started to struggle but the main obstacles came when stresses with my job and relationship hit me. Its easy for people to say to you "exercise will make you feel better" but when things in your life are not going the way they should exercise and diet is the last thing on your mind. I dont know the answers to dealing with stress on an exercise & diet plan yet but hopefully in the next few weeks i will be able to shed some light on this with all of you. </p> <p>I am hard on myself because i need to be, i have such an appetite its unreal i swear i could eat for Wales! The problem i have is that i still see myself as a fat man in a slimmer mans body, im starting to let go of that now and am releasing alot more pressure from myself. In this attempt to reach my goals im just going to enjoy exercise and do the best i can with the diet.</p> <p>As for Monday i played football for about 90minutes and i was reasonably pleased with what i did though i do feel a little overweight and was gasping for air a little more than usual, but on the whole it was good to be back.</p> <p>Mondays Diet;<br> Breakfast - Tuna & Sweetcorn wholegrain sandwich, 1 portion of melon and grapes</p> <p>Snack - 1 scoop of whey protein</p> <p>Lunch - Greek salad wraps & pack Rye Vita minis</p> <p>Dinner (before football) - 2 slices of seeded batch bread with olive oil spread & can of Heinz baked beans</p> <p>After Football - 2 scoops of whey protein 400ml skimmed milk.</p> <p>The key for the first few weeks back will not be to overdo things, its important i listen to my body.</p> <p>Russ </p> <p> <small> <a href="http://Trainer4u.blog.co.uk/2008/08/12/back-in-training-4577939/#comments">Comments</a> </small> </p>weightmotivationexerciselosefathelpdietdeterminationhttp://Trainer4u.blog.co.uk/2008/08/12/back-in-training-4577939/#commentshttp://Trainer4u.blog.co.uk/2008/08/10/the-way-forward-4566083/tag:trainer4u.blog.co.uk,2008-08-10:/2008/08/10/the-way-forward-4566083/Sun, 10 Aug 2008 10:49:08 +0200 <p>I have set my training regime for the next 3 months, that conveniently takes me to my birthday. I would like to go to Iceland for the week and have some fun in the thermal baths - at the moment im so self conscious that i would not enjoy it, so my goal is to be happy in my body. I have also been writting a food diary of everything that ive been eating - i can see im eating too much bread and generally too much carbs after 7pm. My alcohol consumption is also at the highest level its been since my university years, this is something that i quickly want to nip in the bud.</p> <p>I will post as often as i can (daily hopefully) what training that i will be doing. tomorrow im playing football for the first time since i hurt my groin so im hopeful that it will go well, i know my fitness level is low for me but it should still be good enough to get me through a game.</p> <p>In my 3 month plan i have accounted for my holiday at the end of August where i plan to swim lengths everyday in the pool and every 3-4weeks of training i have allowed myself an active recovery week. I feel this plan is the most thorough plan i have ever made for myself and is filling the gaps from my first failed attempt at this blog!</p> <p>Russ </p> <p> <small> <a href="http://Trainer4u.blog.co.uk/2008/08/10/the-way-forward-4566083/#comments">Comments</a> </small> </p>fatweightexerciseinspirationlossmotivationbodyfatdeterminationhttp://Trainer4u.blog.co.uk/2008/08/10/the-way-forward-4566083/#commentshttp://Trainer4u.blog.co.uk/2008/08/09/so-hard-4564397/tag:trainer4u.blog.co.uk,2008-08-09:/2008/08/09/so-hard-4564397/Sat, 09 Aug 2008 18:35:39 +0200 <p>The last couple of months have been quite difficult for me. 1. i got my new job which is great but pushed my working hours to consistently 65 hours plus per week 2. this resulted in relationship difficulties and 3. i had three muscle pulls in succession. Are these excuses? I dont think they are but i do admit they knocked me for six and for the first time in nearly 10 years i failed in an exercise challenge. </p> <p>I have been wanting to resume this blog for a few weeks and you will notice that i have not started a new blog as i believe i have unfinished business with my first challenge (the fat loss and general conditioning), the reason why i am resuming my blog today is that i am now back in a solid mental frame - i still have stressors in my life but i am now more settled in my job and my relationship is great. The injuries that i suffered (torn groin, pulled hamstring and pulled muscle in my foot) are all healed and im ready to go.</p> <p>I am sorry if i let some of you down, i know i have regular readers of this blog but i honestly had lost faith in myself for a while and found it hard to pick myself up - i hit bottom just like when i was obese.</p> <p>I was speaking with my girlfriend last night and i said this is a beginning of a new era for me - the first was my fat years, the second era was losing all the weight and now im entering the third era where i will reach my exercising potential.</p> <p>These are big words and statements from me today and i know some of you will not believe me, but stay tuned lets see if i can do it.</p> <p>Russ </p> <p> <small> <a href="http://Trainer4u.blog.co.uk/2008/08/09/so-hard-4564397/#comments">Comments</a> </small> </p>motivationexercisestruggleweightlosefatpainmusclehttp://Trainer4u.blog.co.uk/2008/08/09/so-hard-4564397/#commentshttp://Trainer4u.blog.co.uk/2008/06/18/day-4333806/tag:trainer4u.blog.co.uk,2008-06-18:/2008/06/18/day-4333806/Wed, 18 Jun 2008 20:36:49 +0200 <p>No exercise today, i really do need a rest day. I think that run i did yesterday was a bit too far for that time in the morning on an empty stomach - not that i feel bad for it just a bit drained of energy today. As it was i have had a really busy day with work, tomorrow im not working till later in the afternoon so it gives me a good chance to do a weights session followed by some high intensity cardio.</p> <p>The diet has been good today, heres how it went;</p> <p>Breakfast - 2 slices wholegrain toast spread with olive oil spread, honey.<br> Snack - 1 scoop of protein and 1 nutri grain<br> Lunch - 1 wholemeal pita filled with green salad, tbsp salsa, 8 olives and tine of tuna<br> Dinner - Steak, baked potatoe, mixed veg<br> Snack - 300ml low fat natural yoghurt</p> <p>Good Night Everyone! </p> <p> <small> <a href="http://Trainer4u.blog.co.uk/2008/06/18/day-4333806/#comments">Comments</a> </small> </p>http://Trainer4u.blog.co.uk/2008/06/18/day-4333806/#comments