sunday, 22 november 2009

Do you remember me? I have been away for a while.

Good news is I have lost loads of weight and everyone says how well I have done. Bad news is I have been stuck on between 17.5 and 18.5 stone for a while now. And to make things worse the healthy eating over the last couple of months has gone completely out of the window hence the reason why I am back on this blog in an attempt to get back the momentum I had back in March.

So my new target is to lose a stone in 2 weeks in preparation for my works Christmas party (oh yes I now have a job). The reason for this is not only to get thinner and healthier but to be able to fit into a new smaller fitting party shirt...



Since I have been away and been on my family holiday (which was fantastic) I have noticed loads of changes;

1. I am out of the 40's and into the 30's (inches) waist size

2. I can run faster and longer

3. Back aches and other sore bones have gone

4. I need a new wardrobe (penny's permitting)

5. I can shop for clothes on the high street

6. I am not scared of stairs or hills (exhibit A below)








Any hoo! thats all for tonight - tomorrow is my new start mark II.

18 MAR 09

Yes I know another week off (SORRY) - its not that i have gone off the rails or anything its just that all my time is taken up with exercise and eating healthier..

Last time I weighed 22 stone and 1 pound but I now weigh 21 stone and 6 pounds, so that means in just over 1 week I have lost 9 pounds and am very close to my first small target which is to get under 300 pounds (I am currently 300 pounds).... 

My body is changing bit by bit and clothes are passing from fitting right to being too big, my energy 

levels are through the roof at times and I have to do something energetic instead of just watching telly.. 

Anyway this is just a quick update and no need to go into what exercise I'm doing of what foods I'm eating -- Please read my previous blogs to get the gist

10 MAR 09

Weighed myself this morning after a weekend where i went to a 60th birthday party and my mum's 50th celebration at her church and I have still lost a pound, however I had to work harder Monday and today to get back on track with more exercise.

I have reached the exciting part of weight loss, if you read any success story in this field they are always asked "when did you first notice a change", well for me that is today clothes that didn't fit me 3 weeks ago now fit!!!

This news has strengthened my already strong determination to see this to its ultimate conclusion, a healthier and smaller body weighing about 17 stone (don't forget I am a prop forward in rugby) with toned muscle mass......

My only worry is my holiday this year (all inclusive) its not when 

I'm there I am bothered about its getting back on track when I get back. 

I will be drinking and suffering the embarrassing consequences that comes with it... (Woody and me 2006 in competition and intoxicated on our last family holiday)   

Although my belly will be smaller this time...

This week also sees the beginning of my healthier eating on a budget plan (due to the current economic and big fat wobbly belly situation), so -

MONDAY 09th

Food wise:

30g Wheetaflakes and skimmed milk - 170 cal

black coffee 

Banana - 103 cal

Tin of soup - 228 cal

Banana - 103 cal

Ham (2 slices) scrambled egg (2 eggs) beans (half a tin) toast (2 slices) - 622 cal

Muller light yogurt - 92 cal

and protein shake after exercise - 90 cal TOTAL - 1418

Exercise wise:

30mins Wii Fit, 45mins Wii sports boxing, 6.5 mile bike ride, 3.3 mile walk and weight programme -

60 Tricep - 60 Bicep - 90 Deltoid and Abdominal exercises.

TODAY

Food wise:

30g Wheetaflakes and skimmed milk - 170 cal

Black coffee

Protein shake - 90 cal

Chewee bar - 90 cal

Tin of soup - 170 cal

Banana - 103 cal

2 Tuna Pitta (tin of tuna, tbl spoon of Mayo light, spring onion, green pepper ad tomato) - 534 cal

Muller Light - 92

Protein shake and ham butty after exercise (oops) 390 cal   TOTAL - 1639

Exercise wise:

30min Wii Fit, 30min Wii Sport boxing and weights as above.......

    

07 MAR 09

Sorry sorry sorry.......

I have been away for a week but i come back with good news, I now weigh 22 stone and 1 pound which is a total weight loss of 1 stone and 2 pounds in just over 2 weeks (WOW).

Let me list what foods I have cut out to achieve this:

BUTTER, SPREAD, WHITE BREAD/PASTA/RICE, FIZZY POP,

 CHOCOLATE, CRISPS, CAKES, TAKE AWAYS, BEER/ALCOHOL, 

CHEESE, SAUCE, KEBABS, FRIED FOOD, CHIPS, NOT AS MANY

 POTATOES, MAYO, SWEETS, BISCUITS, TEA, SAUSAGE, PIZZA, BURGERS

Basically we have eaten from below:

CEREAL (30g serving with skimmed milk), BANANAS, APPLES, TINNED SOUP (healthy ones), WHOLEMEAL BREAD (no more than 2 slices a day), WHOLEMEAL

 PASTA/RICE, BEANS, RED PEPPERS, MULLER LIGHT YOGURT (NOT RICE), CHICKEN, TUNA,LEAN BEEF MINCE, PROTEIN SHAKES, EGGS (scrambled, poached and omelette's), HAM, MOZZARELLA (low fat), CHICKPEAS, BUTTER BEANS, HOT DOG SAUSAGE, WATER, WATER, WATER, COFFEE, MUSHROOMS, BACON (with trimmed fat), OLIVE OIL, PASSATTA (sieved tomato)......

For quick weight loss results I have halved my calorie intake recommended for a male (2500) to 1300... and drink lots and lots of water.

EXERCISE:

Every day I do my wieghts - 90 Deltoid, 60 Bicep, 60 Tricep

Every day I do my Oblique and Lower Abdominal exercise (follow my Links on the right to find some useful exercises and tips)

Every Monday, Wednesday, Friday night the family have an hours walk

Every Thursday I ride to and from rugby training (about an hour ride and 1 hour 15 mins training)

Every day except Thursday I do half an hour on the Wii Fit - Boxing, Step and Hula Hoop. 

 

28TH FEB AND 1ST MAR

OK this weekend I have struggled with hunger and fatigue and even had a chinese take away Saturday night (althought i didn't order chips like normal)......

Really need to get back on track from Monday.......

SATURDAY 

Food wise:

Cornflakes and skimmed milk - 219 calories

Banana - 103 calories

Chinese Take away - not sure but I will have a guess at 1200 calories (OUCH)

Shreddies - 219 calories

Total - 1741 calories

Exercise wise:

Played about 20 minutes of rugby match and about 30 mins warm up

and my usual free weight (please see previous posts for details)

SUNDAY

Food wise:

Cornflakes and skimmed milk - 219 calories

Banana - 103 calories

Chicken dinner with 2 chicken thighs, carrots, cabbage, peas, new potatos and gravy - 500 calories

Apple

Dry ham sandwich on wholemeal bread - 262 calories

Muller Light - 92 calories

2 x protein shakes - 90 calories each

Total - 1356

Exercise Wise

20 mins on Wii Fit boxing

10 mins step

6 mins Hula Hoop

and my normal free weights......

NEED TO GET BACK ON TRACK AND LOSE THAT 6 POUNDS TARGET I SET TO REACH BY THE 12/03/09 ON THE WII FIT

27 FEB 09

Feeling really positive today (and a bit lighter).....Finding a new respect for my body and health, also learning how to deal with hunger and naughty food cravings (I just stand naked in front of the mirror) ......     NOT ME --->                                                    

                                            

Food wise:

Corn flakes and skimmed milk - 219 calories

Homemade chicken soup - 400 calorie

Bacon, scrambled eggs, tomatoes, beans, mushrooms and 2 dry pieces of wholemeal toast - 500 calories

Today I also ventured for the first time into protein shakes and had one after my work out - 90 calories

Total of 1209 calories

Exercise wise:

30 minute bike ride

20 minutes of the Wii Fit (please see post Wii Fit for details)

60 reps triceps

60 reps biceps

90 reps deltoids (shoulders)

26 FEB 09 - 1st TARGET DAY

Right lets get it out of the way - I only just reached my target of 22 stone 7 pounds.... still an impressive 10 pounds in my first week!!!

I have now set a new 2 week target of 6 pounds (3 pounds a week)..

I have quit drinking alcohol and fizzy drinks - now only drink water and coffee.

I have stopped eating take-aways (usually about 3 a week), and have halved the calorie intake 

recommended for an average man from 2500 a day to 1300 a day (drastic but i am no average sized man).

and I am already seeing the benefits of the weight training (hhhmm! look left) , my shoulders are 

now looking more rounded and biceps are forming nicely ( I have been weight training for about 3 weeks)

Food wise:

Rice krispies and skimmed milk for breakfast - about 219 calories

Banana - 103 calories

Tin of soup and 2 slices of wholemeal bread - 356 calories

Muller light - 94 calories

Apple

Homemade chicken stew (2 chicken thighs, leeks, celery, chickpeas, butter beans, red pepper, onion, tarragon, white wine, mustard) - about 500 calories

After rugby training - banana - 103, bowl of shreddies - 219 and chicken thigh - 103 

Total of 1697 (slightly higher due to being really hungry after rugby)

  

Exercise wise:

1 hour bike ride to and from rugby training 

1.5 hours rugby training

60 Tricep reps with curl bar

60 Bicep reps with curl bar

90 Deltoid reps with curl bar - hhhmm!! look right

 

25 FEB 09

Exercise wise:

30 mins brisk walk

30 mins on Wii Fit (Please see my Wii Fit post to see what it consists of)

60 tricep reps with curl bar

60 bicep reps with curl bar

90 deltoid reps with curl bar

Food wise:

RIce Krispies for breakfast with skimmed milk - about 219 calories

Banana - 103 calories

Medium cup of pea and ham soup - 200 calories

Ryvita Minis - 103 calories

Tuna and Mozzarella Melt and beans (made with 2 slices of wholemeal bread) - 500 calories

Muller light yogurt -104 calories

This is a total of 1229 calories ( not enough I know but I want that man-kini to fit). 

and lots and lots of water.......

Wii Fit

Along with healthy eating I am using the Wii Fit and free weights to tone up and burn fat.

I have set up the Wii Fit with a 2 week weight loss programme with a target loss of 8 pounds and tomorrow i will have completed the 2 weeks.

My target to reach for tomorrow is 22 stone and 7 pounds and I feel very confident that I have already achieved this (will let you know for sure tomorrow).

On the Wii Fit I mainly use the Aerobic section and do 30 mins per day (as does my wife) and only use 3 exercises:

1. Hula Hoop - 3 minutes to warm up

2. Advanced Step - 10 minutes

3. Advanced Boxing - 2 x 10 minutes 

I then do some weights - at the moment I am concentrating on my arms and shoulders.

Weights are excellent for helping in fat burning as it re-directs protein to your muscles helping to build and repair them instead of your body just burning it off - therefore your body should burn off more fat as it needs something to replace the lost protein. (so i'm lead to understand)

Any way later on today I will be listing what I have eaten and also what exercise I have done today.

Day 1

DAY 1

"Right lets get started - I am on a mission to lose weight (and fast)

A week ago I was 23 stone and 3 pounds and after a week of healthier eating and exercise with free weights and the Wii Fit I have to this date lost 8 pounds (22 stone and 9 pounds).

My plan is to get in a better shape for my upcoming holiday and the target I hope to achieve and maybe even surpass is 20 stone and 7 pounds...

I will be posting my diary through the next 3 months which will include what exercise I am doing, my daily menu and calorie count and my state of mind.

So please enjoy and ask any questions"