Intu Flow
Beginner Level

Treat your own Rotator Cuff
Beginners Level Stretches

Food Intake:
3 x Bacon
3 x Brown bread
1Cup Tea

Chicken
Cheese
3 x Brown Bread
Salad cream

2 Rashers of Bacon
2 x Brown Bread
Cherry Scone with jam
Glass of milk

5 Jammy Dodgers
Cherry Scone with jam
Plain bun
Glass of Milk

No sign of me getting embarassed with writing down the amount I'm eating. I am without shame.

Sunday

Intu Flow
Beginner Level

Treat your own Rotator Cuff
Beginners Level Stretches and Strength

Food Intake:
5 Eggs (1 yoke)
2 x Bacon
Onion, Peppers & Toms
Green Tea
6 Fish Oil Caps

Sunday Lunch
Cheesecake, Ice Cream and fresh cream

Magnum
Large Bowl of Lentil and Ham Soup
Magnum

Saturday

Intu Flow
Beginner Level

Treat your own Rotator Cuff
Beginners Level Stretches

Food Intake:
2 Eggs
3 x Bacon
3 x Brown bread
1Cup Tea

Large Bowl of Lentil and Ham Soup

3 Rashers of Bacon
3 x Brown Bread
4 Toffee Pops!

2 x Fruit loaf slices
2x Brown Bread (toasted with marmalade)
8 Toffee Pops!

Pure greed at night - dieter does shite

Friday

Intu Flow
Beginner Level

Treat your own Rotator Cuff
Beginners Level Stretches and Strength

Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
0.5 Cup Oats
1Cup milk
3 fish oil capsules
Green Tea

Large Bowl of Lentil and Ham Soup

3 Rashers of Bacon
3 x Brown Bread
4 Toffee Pops!

The beginners level stuff for shoulder is really aimed at people with serious problems with their shoulder. I can handle the advanced stuff although there is certainly room for stretching out some tight muscles and strengthening around the area too.

Thursday

Intu Flow
Beginner Level

Treat your own Rotator Cuff
Beginner Level

Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
0.5 Cup Oats
1Cup milk
3 fish oil capsules
Green Tea

Large Bowl of Lentil and Ham Soup

155g Chicken
4 x Brown Bread
2 Cherry TomatoesLettuce
Salad Cream

Been doing the Intu Flow every morning for around 2 weeks now and while I feel better in certain parts of my body like the wrists and hips, there are others that seem to be aggravated like my elbows and especially my nemesis - the right shoulder.

With the elbows think it might be more of a little soreness due to getting worked in a larger range of motion and nothing to worry about. But my chronic shoulder is a different matter.

I've skipped all mobilty drills on that side for a few days and I've now added in the short number of stretches and exercises from the highly recommended book Treat your Own Rotator Cuff

I've been messing around with the Club on the left hand side only so far, and I've got to say that in complete contrast to the right side it feels awesome.

Intu Flow
Beginner Level

Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
0.5 Cup Oats
1Cup milk
3 fish oil capsules
Green Tea

Large Bowl of Lentil and Ham Soup
(Made it myself with my own stock!)

155g Chicken
4 x Brown Bread
2 Cherry TomatoesLettuce
Salad Cream

Eating better - not least of all because I usually allow myself a treat on Wednesdays (and every other day lately).

Got my Indian Clubs today. I love them. My neighbour Sam has done a fantastic job on them. One of them is about 0.5kgs lighter even though both bits of wood came from the same tree. At some stage I need to drill out a hole and put a bit of lead in the light one. In the meantime my right shoulder doesn't like it much anyway, and the lighter one is plenty. My left elbow and wrist has been getting a good workout with it.

Can't recommend these enough.

Intu Flow
Beginner Level

Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
0.5 Cup Oats
1Cup milk
3 fish oil capsules
Green Tea

155g Chicken
3 Brown Baps
3 Cherry Tomatoes
Lettuce
Salad Cream

155g Chicken
1 medium potato (wedges)
Onion
Broccoli
Salad Cream

Better!!

Intu Flow
Beginner Level

Right shoulder feels a bit painful at times during this. I either slow down, decrease ROM until there is no pain or skip it altogether as needs be.

Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
1 Banana
3 fish oil capsules
Green Tea

155g Wild Duck Breast
2 cups Stir fry veg
1 1/2 Cups Noodles
Plum Sauce

155g Wild Duck Breast
2 cups Stir fry veg
1 1/2 Cups Noodles
Plum Sauce
3 fig rolls

Cherry Scone with butter and jam
Brown Roll with ham and cheese
3 fig rolls
Cup of tea

Let's see how long I can keep saying I want to be under 13st and eat junk! I almost didn't post this, rather like I avoided my weekly weigh in for a number of weeks. Easier to ignore the truth when it isn't right in front of you written down in black and white.

On a cherrier note my neighbour has been working away on my Indian Clubs I asked him to make on his lathe. I've seen one roughed out and it looks fantastic. One little problem has been that although he got both bits of wood from the same tree there is a discrepancy in weight. Going to have to drill one of them out and put some lead in it. Pics to follow soon ( I hope!).

Back Again (again)

Since I've last posted I had been doing a pretty good job of keeping the weight lose going. My weight was down to 13st 4lbs (186) which is the lowest in at least 4 years. That wasn't bad going given my state of mind back in August when I wrote my last post!

Unfortunately there is no fairytale ending. In the last three weeks out of nowhere I have devoured everything in sight. Most of it being in the form of sugary carbs. This morning I weighed in at 13st 10.8lbs (192.8) which is about what I expected.

I'm back here to wirte down my food intake again and chart my progress. Why? Because it works for me.

Diet starts tomorrow, but I'm going for limitation today ;)

As far as training goes I have been doing nothing more than mobility and walking, outside of work. It has really shown me that diet really is 90% of weight lose. I still have a damaged right shoulder which gives me less and less trouble. But without picking up KBs I can report that my body feels pretty good.

I have switched sides if you will in my training. I've moved into the CST camp and I've been doing Intu Flow daily for over a week now. I like the hierarchy of the system moving from mobility to yoga style/bodyweight workouts to clubbells. I have long been interested in and seen as the pinnacle for me of moving as parkour or movnat. Before reading this I saw in CST a way to gently and systematically ramp up my conditioning to allow me to practice some of the skills of parkour in the future. These clips will give an idea of the direction I want to move in.

Walking Wounded

Hurt my back today bending over to pick up an empty bucket.

Un-Fucking -believable!

I don't understand. Everytime I touch a KB these days something goes wrong with me. A few days ago I was pretty much pain free. Right now my lower back is tweaked, my shoulder is sore again and my wrist and knee hurts.

It seems my choice as stands is pain free and no weights or weights and buggered. First and foremost I can't afford injuries, there's no sick pay when you're labouring. Also I'm plenty strong enough to do the jobs I do and they probably make me stronger. I'd say doing what I do everyday is the reason I've held onto my muscle mass since dieting.

It's back to resting up and the pain free program after that. Prehaps KBs are too much for me. I've had two RKCs check me out now and they both thought my form was spot on. Maybe something a lot more gradual like Convict Conditioning would better serve me. Reinforce the tendons and ligaments which is where I feel the pain I'd say.

Signing back off again. I intend keeping the weight loss going with diet, work and walking. I'll keep doing the mobility stuff and start the pain free program again once I heal up a bit. I'm keen to check out Gray Cook's new book when it is available this side of the pond. So who knows where that might lead me.

Weigh In

191lbs @ 27.6 % (scales) or 21.8% (calipers)

Whatever method I use it tells me that I have kept all my original muscle mass over the last 14 weeks. Not bad since I've dropped 15lbs in that timeframe. Hopefully the reintroduction of KBs will add a bit of muscle to my frame if their capacity to "right weight you" is true.

Today my shoulder hurt again! Fuck it though, I'm just going to push on through it and hopefully it'll sort itself out if I continue the rehab stuff and correct form in the PM exercises.

Today I did:
Mobility: Feet/Ankles/Hips/Thoracic/Shoulders/Wrists/Neck

Halos / Pumps / Goblet Squats 3 x 5 reps

I think I have completely misinterupted the suggestion of the circuit I did yesterday so I'm changing it (already!) to Jordan Vezina's suggestion for the PM. TGUs: 5 mins/10mins/10-15 consecutive reps = up the weight. Swings: 20 mins 30/30 with rests every 5 mins / 20 mins consecutively 30/30 / 20 mins 60/60 with rest every 5 mins / 20 mins consecutively 60/60 = up the weight.

I'd like to take this to at least the 24.

Back Again

Shoulder seems to be back on the mend so I'm back at the KBs. In the past month I haven't done any damage on the body comp front I think I'm around the same as a month ago (or maybe even slightly better!). Weigh in tomorrow to see how things are going there.

Goal is still to drop a few more lbs of flab and hold on to my precious muscle mass. Diet plan is still around 2000kcals from 3 square meals a day in an 8 hour window of eating with an extra treat of around 500kcals on Wednesday and Sunday.

In the last month I have been doing 6 mobility drills daily and exercises to work on my posture from Anthony Carey's book The Pain Free Program. I'd love to say that I am 100% ache and pain free but I'm not. I am around 95% with the odd ache in my wrists, shoulders and knees and do feel a lot better.

KBs
Plan is just to keep it simple. Focus is on moving with the 3 basic exercises of Swing, TGU and Goblet Squat. I want no fewer than 3 workouts per week with empathsis on quality not quantity.

So I saw a good RKC recommend this little set up for beginners and in his own practice:

10-20 mins
Rounds of
Swings x 10
TGU 1 x L/R
G Squat x 5

Today was 10 mins

Waiter Walks @ 7.5kgs KB
30s one hand then 30s the other for 3 mins

I'm going alternate 10 / 15 / 20 min sessions for an Easy / Med / Hard set up and use the 16kgs KB for the swings and squats. The TGUs are "naked" and I'll work up to maybe 3-5 continuous reps per side before adding weight. I also intend bringing up the number of reps for the squat to match the swings. I'm just not that good at them at present.

Z-Health
Ankle Tilts / Ankle Pulls / 6 position Ankle Circles / Knee Circles / 6 position Hip-Leg Circles

Naked TGUs 5 e/s - bit of a twinge in the right shoulder but finished off feeling better than I started

1 Arm Swings - 8/12 secs for 30 rounds @ 16kgs
(150 total in 10 mins)

Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
3 fish oil capsules
Green Tea

155g Chicken
2 medium potatoes (wedges)
2 cups Broccoli
Salad cream

155g Chicken
2 Tortillas
Peppers
Salad cream

Got something to blog about again. I was "on a break" for the last few weeks while I tried to let my painful shoulder heal. In an interview I heard with Eric Cobb he talked about how with shoulder problems in z-health they focus on the Feet & Ankles / Hips/ Thoracic / Hands in that order. So I dug out the DVD and focused on doing only those exercises and with more control, looking for dead spaces and problems. I spent a week doing only feet and ankles and that seemed to help a bit and then I added in hip mobility and either the exercises or time to heal has reduced the pain a lot.

So tonight I had a go with some light KB practice to see how it would get on. It seems OK, but I'd like to take it slow and steady. I thought i was going really well before it flared up.

Sunday weigh in:

191.6lbs @ 28.5% on tanita scales / 24.4% accumeasure calipers

Massive weight loss of 3.4lbs for the week. Trouble is that all indications are that it comes from muscle. I haven't documented what I did this week as I forgot until thursday when I couldn't remember everything I ate. I have however ticked all the boxes nutritionally over 7 days for 100% compliance. I also walked when I wasn't working and did z health drills for my feet and ankles only on 5 days.

It's been pretty much business as usual without any training to help my shoulder mend (z health drills have helped). It seems that it was a large part of the reason I was hanging onto my muscle though. I'm planning on going easy on the shoulder for at least another week so I might have to find something I can do to stop the muscle loss. Squats of some description prehaps?

Sunday weigh in:

195lbs @ 28.5% on tanita scales / 24.4% accumeasure calipers

Weight GAIN of 2lbs for the week. I think that I am back into in the "Obese" bracket!

Scales indicate weight gain comes from muscle. Calipers say from fat. I tend to beleive the calipers! Honestly before Tuesday my eating wasn't the greatest and I can only tell you that it went seriously downhill from there. I'm not sure where all this came from really - I was cruising along.

It has made me stop and think though and I've set out a whole new set of records and targets to tack up on the walls of my bedroom. I still have the same goals, its just that I was looking back at how far I've come instead of concentrating on going forward.

I've given myself 12 weeks to drop 20lbs and maintain muscle mass. That should leave me around 175lbs @ 15% BF - from there I'd really need to think about adding some muscle onto my frame (especially my legs!)

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder)/ Elbow Circles / Wrist Circles / Shoulder Dislocates

Two Arm KB Swings @ 24kgs
5 x 30 rounds 8 secs / 12 secs rest
Total: 150 reps in 10 mins

Food Intake:
3 Slices Chicken
Farl of Soda with Marmalade

200g Chicken
2 x wholemeal tortillas
Peppers, Lettuce
Salad cream

12" Pizza
3 Snickers Flapjacks

Ok - so today was a disaster nutritionally speaking. I've been mulling over why it was though, because I wasn't necessarily all that hungry. I think I ate it all because I felt so devoid of energy, like I really needed to get some gas in the tank, and I needed it now!

It has been really good weather here for the last few weeks - I've also been working hard through it - and seem to be getting less and less sleep. So along with reduced calories the recovery side of things has been steadily worsening. Looks like I've come up against my old nemesis Overtraining.

My shoulder has been causing me to wake up through the night and is certainly getting no better. This seems like a good time to take a break from training for a week or so. I shall stick with the clean(ish) eating and then add some KB stuff back in slowly if I'm sleeping better and feeling a bit more with it. I should probably not expect to lose much weight during this period either.

It may be a good time to reread Relax into Stretch.

Monday

Food Intake:
5 eggs ( 1 yoke)
2 x wholemeal tortillas
Peppers, Lettuce
Salad cream

Can of Tuna
2 x wholemeal tortillas
Peppers, Lettuce
Salad cream

155g Chicken
1 cup brown rice
2 cups stir fry veg
Hoisin Sauce

Sunday weigh in:

193lbs @ 29.3% on tanita scales / 23.2% accumeasure calipers

Weight Loss of 1.4lbs for the week. I think that I am no longer in the "Obese" bracket!

Scales indicate loss of weight comes from muscle. Calipers have finally reached the lower range and suggest that there is an increase in muscle and good few pounds fat loss. Yesterday the scales gave me a reading of 28% so I'm inclined to believe that most of this weight is fat loss and its possible (not least from all the work I've been doing) that I may have added a little muscle. The mirror and the way my clothes (don't) fit back this up.

Last week I talked about tightening it up a bit as far as the diet goes - it turns out I was all talk again. I have been upping the calories with more chicken portions so I'd guess ( I really shouldn't have to guess) that my macronutrient ratios are closer to 40/40/20 now. I suppose that as long as it works I'm not going to be motivated to change it.

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder)/ Elbow Circles / Wrist Circles / Shoulder Dislocates

Sledge Hammer Strikes & One Arm KB Swings Alternated
5 L/R x 100 rounds 8 secs / 12 secs rest
Total: 250 Sledge & 250 KB

5 KB Swings Left - 12 sec rest - 5 Hammer Strikes Left - 12 sec rest - 5 KB Swings Right - 12 sec rest - etc etc

Food Intake:
5 Eggs ( 1 yoke)
1 cup Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
3 fish oil capsules
Green Tea

200g Chicken
2 x wholemeal tortillas
Peppers, Lettuce
Salad cream

100g Chicken Breast
1 Cup Oatmeal
2 Cups Milk
1 Banana
dash of Cinnamon

Pretty tired now after doing a little work this morning - my training - and a 3 mile walk with the dog. The training wasn't too bad as I was going through it but its catching up on me now. A little unprepared on the food dept and I just had to go through the cupboards to see what I could have. I'd best get myself off to a supermarket tomorrow or not only will tomorrow be a disaster it'll knock me off the whole week as I won't be about that much.

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder)/ Elbow Circles / Wrist Circles / Shoulder Dislocates

TGUs @ 16kgs KB: 11 L/R

Food Intake:
155g Chicken
2 x wholemeal tortillas
Onion, Peppers, Lettuce, Tomato
Salad cream

5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
3 fish oil capsules
Green Tea

Threw the eggs and stir fry out as it was disgusting for some reason. I then ate the following:
4 Chocolate biscuits
1 Bun
1/2 Pint of Milk

200g Chicken Breast
1 1/2 Medium Potato Wedges
Onion, Peppers, Lettuce
Salad cream

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder)/ Elbow Circles / Wrist Circles / Shoulder Dislocates

Sledge Hammer Swings: 10 L/R x 10 Total: 200

Food Intake:
SuperShake
2 scoops protein
300ml skimmed milk
banana
1 cup raspberries
tsp Cod Liver Oil

Can of Tuna
2 x wholemeal tortillas
Onion, Peppers, Lettuce, Tomato
Salad cream

200g Chicken Breast
1 1/2 Medium Potato Wedges
2 Cups Broccoli
Salad cream

At work today again and I'm feeling pretty drained this week. I decided to just do something quick when I got back and saw the tyre and hammer laying around. I've always thought that they go well with KB swings so the plan is to do some TGUs tomorrow and then do a KB & Hammer swing session on saturday for the craic.

Working all day - too hot and too drained to train

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder)/ Elbow Circles / Wrist Circles / Shoulder Dislocates

Food Intake:
SuperShake
2 scoops protein
300ml skimmed milk
banana
1 cup raspberries
tsp Cod Liver Oil

Can of Tuna
2 x wholemeal tortillas
Onion, Peppers, Lettuce, Tomato
Salad cream

100g Chicken Breast
Vegetarian Pizza
200g Cottage Cheese with 1tsp of fruit salad (rotten!)

Tuesday - work all day

Food Intake:
5 Eggs (1 Yoke)
2 x wholemeal tortillas
Onion, Peppers, Lettuce, Tomato
Salad cream

Can of Tuna
2 x wholemeal tortillas
Onion, Peppers, Lettuce, Tomato
Salad cream

200g Chicken
1 cup brown rice
2 cups stir fry veg
Hoisin Sauce

Monday

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder)/ Elbow Circles / Wrist Circles / Shoulder Dislocates

TGUs 10 e/s @ 16kgs KB - pretty tough, not timed but more or less fired out one after the other straight away. Shoulder felt pretty good.

Skipping - 15 mins - tougher than I thought it would be.

Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
3 fish oil capsules
Green Tea

155g Beef
1 cup brown rice
2 cups stir fry veg
Curry Sauce - not recommended

155g Beef
1 cup brown rice
2 cups stir fry veg
Curry Sauce - not recommended

Sunday

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder pain throughout day)/ Elbow Circles / Wrist Circles

Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
3 fish oil capsules
Green Tea

sunday roast dinner
choc cake & ice cream

100g Chicken
1 cup brown rice
2 cups stir fry veg
Hoisin Sauce
4 Choc Chip Biscuits

Sunday weigh in:

194.4lbs @ 29.2% on tanita scales / 24.4% accumeasure calipers

Weight Loss of 3lbs for the week (Under 14st again!)

Scales indicate just under 2lbs of fat loss and about 1lb loss in muscle. I've hit the same chart range with the calipers for the third week running - but if I shift less than 1mm then I'll drop over 1% BF.

So taking a break had quite a major effect on my body when I started reducing again this week. Really I've only eaten the same sort of calories I was before I re-calculated - 1800 as opposed to 2050 - and I've suffered for it by losing 1lb of muscle. Also there is still too much junk going down the hatch (there will be some more today as well!). I want to save a few "treats" for Sundays now and up my calories on a Wednesday with a shake instead of pizza and biscuits.

I've had a whole lot to lose and have been able to get away with multiple indiscretions up to now but the closer I get to around 175lbs the more I'm going to need to tighten up especially if my goal is to burn fat and feed the muscle.

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder)/ Elbow Circles / Wrist Circles / Shoulder Dislocates

Shoulder Dislocates x 10

Naked TGUs for 15 mins - felt awesome

Two Handed Swings - 8/12 secs for 6 rounds @ 16kgs - stopped because it didn't feel right with the injury I sustained through the week

Naked TGUs for 15 mins - felt awesome. Not sure how many TGUs I did but at the end of both 15 min periods I was doing an average of 3 per minute and was hardly even out of breath. Not bad for someone who was puffing after doing 2 not so long ago.

Shoulder Dislocates / Lying floor stretch

Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
3 fish oil capsules
Green Tea

SuperShake
2 scoops protein
300ml skimmed milk
banana
1 cup raspberries
tsp Cod Liver Oil

155g Chicken
1 Cup Brown Rice
Peppers, Red Onion
Curry Sauce

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder)/ Elbow Circles / Wrist Circles / Shoulder Dislocates

Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
3 fish oil capsules
Green Tea

1 Large Vege Pizza
Chicken breast
Salad cream
4 choc chip cookies

Ended up at work today and was completly unprepared. I counted up all the calories though and I should be very close if not even under my daily allowance. Not ideal but neither is it the disaster it may first look.

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder)/ Elbow Circles / Wrist Circles / Shoulder Dislocates

Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
3 fish oil capsules
Green Tea

155g Chicken
1 Baked Potato
2 cups broccoli
Cajun Sauce

155g Chicken
1 Baked Potato
2 cups broccoli
Cajun Sauce

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder)/ Elbow Circles / Wrist Circles / Shoulder Dislocates

Shoulder Dislocates x 10

Naked TGUs x 10 e/s - felt awesome

Goblet Squats 3 x 5 @ 16kgs KB - felt shit

One Handed Swings - 8/12 secs for 25 rounds @ 16kgs
(5 swings every 8 secs for a total of 125) - stopped because I pulled something in upper back

Shoulder Dislocates / Lying floor stretch / Overhead hanging stretch - shoulders feel awesome

Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
3 fish oil capsules
Green Tea

155g Chicken
2 Wholewheat Tortillas
Peppers, Red Onion, Lettuce
Spices, Salsa, Guacamole

155g Chicken
2 Wholewheat Tortillas
Peppers, Red Onion, Lettuce
Spices, Salsa, Guacamole

SuperShake
2 scoops protein
300ml skimmed milk
banana
1 cup raspberries
tsp Cod Liver Oil

Re-feed night and I decided to try something different than shoving cake down my cakehole.

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder)/ Elbow Circles / Wrist Circles / Shoulder Dislocates

Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
3 fish oil capsules
Green Tea

155g Chicken
1 cup brown rice
2 cups stir fry veg
Schezwhan Sauce

155g Chicken
2 Wholewheat Tortillas
Peppers, Red Onion, Lettuce
Spices, Salsa, Guacamole

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder)/ Elbow Circles / Wrist Circles

Shoulder Dislocates x 10

Naked TGUs x 8 e/s

Goblet Squats 3 x 5 @ 16kgs KB

MP Ladders - (1,2,3,4,5) x 2 No rest between rungs

One Handed Swings - 8/12 secs for 52 rounds @ 16kgs
(5 swings every 8 secs for a total of 260)

Shoulder Dislocates / Lying floor stretch / Overhead hanging stretch
as detailed here

Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
1/2 scoop protein powder
1/2 banana
3 fish oil capsules
Green Tea

155g Chicken
1 cup brown rice
2 cups stir fry veg
Hoisin Sauce

155g Chicken
1 cup brown rice
2 cups stir fry veg
Hoisin Sauce

All about the shoulder - from my own diagnosis I have a rotator cuff problem. From a bit of searching on the web the exercises from Rif's article are recommended for pre/re-hab. I must admit that they do feel pretty good after. I was also packing the shoulder in each and every exercise today to good effect. Very happy with how it went.

Getting more snap in my hips off the 1 hand swings, and I like them better as my left hand doesn't go to sleep with the high volume. I'd like to work my way up to 30 mins of this protocol for a few sessions and then start using the 24kgs KB.

Sunday weigh in:

197.4lbs @ 29.6% on tanita scales / 24.4% accumeasure calipers

Weight Loss of 0.4lbs for the week

Scales indicate just under 1lb of fat loss and about 1/2lb gain in muscle. Calipers chart isn't quite as accurate a reading as the scales - so although I've dropped 1mm in the reading I am still in the same range as last week.

I'd say that I've more than likely gained a little muscle and lost a little fat from last week. I thought the difference might have been greater - and it may well have been if I didn't scoff down a few extra treats through the week.

Overall it was mission accomplished. A week where I got a good amount of calories to re-feed my body after roughly 8 weeks of a large deficit. I figured that I needed to add in roughly 1000kcals per day, but the shake only comes to about 700kcals. Let's just say that I didn't mind erring on the side where I wouldn't gain weight.

Hopefully my body is now primed and ready to lose some more. I shall spend part of today re-calculating calorie intake and doing another meal plan.

Let's see if I can't get under 14 Stones (196lbs) for next week!

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder)/ Elbow Circles / Wrist Circles

Naked TGUs - 5 e/s

Goblet Squats 5 x 5 @ 16kgs KB

MP Ladders - (1,2,3,4,5) x 3 No rest between rungs

One Handed Swings - 8/12 secs for 45 rounds @ 16kgs
(5 swings every 8 secs for a total of 225)

Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
3 fish oil capsules
Green Tea

100g Rump Steak
1 Cup Brown Rice
Peppers
Pasta Sauce

SuperShake
2 scoops protein
300ml skimmed milk
1/2 banana
1 cup raspberries
1/2 cup oats
tsp Cod Liver Oil

100g Rump Steak
1 Cup Brown Rice
Peppers
Pasta Sauce

Good session of practice today. Purposefully didn't drive myself into the ground.

By really focusing on keeping my shoulders away from my ears I think that I'm beginning to "get" just how good for your shoulders this exercise might be. The same is true for the MPs -' put your shoulder in your back pocket' is a great cue me.

I do ok with the goblet squats - I get good depth and think I'm pretty much upright. I hate them though, it feels like I'm tearing my hips off my body. Also I can't recreate the movement with bodyweight, I need the KB to counterbalance me.

Looking forward to see what's happened to my body this week at tomorrows weigh in. I'd say that I'll be roughly the same weight but that I'll have dropped fat and gained muscle.

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder)/ Elbow Circles / Wrist Circles

Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
3 fish oil capsules
Green Tea

100g Chicken
Potato Salad
Lettuce Peppers, Tomatoes

SuperShake
2 scoops protein
300ml skimmed milk
1/2 banana
1 cup raspberries
1/2 cup oats
tsp Cod Liver Oil

100g Chicken
2 Wholewheat Tortillas
Lettuce Peppers, Tomatoes

Slice lemon Cake
4 Cookies
1/2 Pint milk - Ooops!

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder pain throughout day)/ Elbow Circles / Wrist Circles

Food Intake:
SuperShake
2 scoops protein
300ml skimmed milk
1/2 banana
1 cup raspberries
1/2 cup oats
tsp Cod Liver Oil

Can of Tuna
2 x wholemeal tortillas
Onion, Peppers, Lettuce, Tomato
Salad cream

Can of Tuna
2 x wholemeal tortillas
Onion, Peppers, Lettuce, Tomato
Salad cream

5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
1/2 banana
3 fish oil capsules
Green Tea

Work today - pretty tough, warm day and very draining. Drank about 2 litres of water when I got home and was still thirsty! Also I have been fighting the urge to go downstairs and finish off the lemon cake I bought last night. I think that yesterdays KB session and todays work have tipped me over the edge and that I'll skip training tomorrow and do something lighter on Saturday.

This is the way I've felt in the past when I must have been pushing myself too hard. It always resulted in bingeing. Shouldn't be happening this week either considering I've upped the calories to maintenance level. Also on that note I've been struggling to eat as much as I have been, makes me feel sick and bloated at times.

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder)/ Elbow Circles / Wrist Circles

Naked TGUs x 5 e/s

Goblet Squats 3 x 5 @ 16kgs KB (good depth)

MP 16kgs KB / Assisted Pull Up Ladders (1,2,3,4,5) x 2

Swings - 8/12 secs for 76 rounds @ 16kgs
(5 swings every 8 secs for a total of 380)
First 25 rounds were 1 armed then a mixture

Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
3 fish oil capsules
Green Tea

100g Chicken
Baked Potato
Brocolli
Cajun Sauce

1 Slice bacon
100g Chicken
1 cup wholewheat pasta
1 cup peppers
Pasta Sauce

Magnum Classic
Slice of Lemon Cake
3 Biscuits
1/2 pint of milk

Decided after training that I wouldn't have time to make my dinner and a shake - it seems I did have time to abuse my diet with crap!

Training had it's ups and downs. TGUs went well and I was really concentrating on keeping my shoulders packed. The result was pain free shoulders. However the pull ups ( not the presses funnily) were really aggrivating my right shoulder so I cut the ladders short. I think I might have to cut pull ups altogether for a while. Hopefully dropping a lot of body fat will be enough to get me approaching 5 pull ups anyway and I can let my shoulder clear in the meantime.

I remembered to put on my HR monitor for the swings. The 1 handed ones were lifting my HR to roughly 170bpms and I dropped to around 163bpms for the 2 handed. 165 was the average for over 25mins work - not too shabby.

Edit: Apparently 1 RM of 198lbs would mean that at 175lbs I should be able to do 5 reps....providing I don't loss strength in the process of dropping another 23lbs. A big ask but at least it gives me some hope :)

Tuesday

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder)/ Elbow Circles / Wrist Circles

Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
3 fish oil capsules
Green Tea

100g Rump Steak
1 cup brown rice
Peppers
Pasta Sauce

SuperShake
2 scoops protein
300ml skimmed milk
1/2 banana
1 cup raspberries
1/2 cup oats
tsp Cod Liver Oil

100g Rump Steak
1 cup brown rice
Peppers
Pasta Sauce

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder)/ Elbow Circles / Wrist Circles

Halos / pumps 2 x 5

MP e/s + Goblet Squats
5 x 5 @ 16kgs KB

Two Handed Swings - 8/12 secs for 70 rounds @ 16kgs
(5 swings every 8 secs for a total of 350)

Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
3 fish oil capsules
Green Tea

Can of Tuna
Baked Potato
Peppers, Lettuce & Tomato
Salad cream

SuperShake
2 scoops protein
300ml skimmed milk
1/2 banana
1 cup raspberries
1/2 cup oats
tsp Cod Liver Oil

100g Chicken
1 cup brown rice
2 cups stir fry veg
Hoisin Sauce

Felt very full up after eating all this food today and I've got to say that I felt good doing the training. I tried a couple of Naked TGUs but my front deltoid on the right hand side said NO. MPs are fine though and I felt absolutely no pain or discomfort doing them.

The swings seem to be just the right pace for me - I think I'll wear my HR monitor next time I do them to see what my heart rate is. I felt like I was getting a runners high doing them and could easily have carried on. i want to build it up slowly though and certainly no more than 5-10% of a previous best.

Sunday

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder pain throughout day)/ Elbow Circles / Wrist Circles

Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
3 fish oil capsules
Green Tea

sunday roast dinner
choc cake & ice cream

Can of Tuna
2 x wholemeal tortillas
Onion, Peppers, Lettuce, Tomato
Salad cream
Apple Crumble & Ice Cream

I didn't take a shake yesterday because I knocked some spare apple crumble into me after my dinner. However looking back to last week I easily ate less calories yesterday and should have had the shake on top. Not to worry, I didn't do any training and only really went for a walk so I doubt there was any deficit.

Sunday weigh in:

197.8lbs @ 30% on tanita scales / 24.4% accumeasure calipers

Looks like a big difference in readings between the scales and the calipers this week. Scales indicate about 1lb of fat loss and a little loss in muscle. Calipers indicate every dieters dream - 3.4lbs of fat lost and 2.3lbs of muscle gained.

I'm not reading too much into it - scales BF reading tends to be inaccurate but then who's to say that how I use the calipers is accurate either. At the end of the day they are only numbers and how my body looks will ultimately dictate change of focus in my diet and training.

I certainly feel like the work I've done this week "could" result in huge changes in recomposition, but who knows?

All I do know is that it has now been 8 weeks since I've gotten serious about this again and I have dropped over 20lbs and am feeling a hell of a lot better for it. I've also dropped a lot of inches from my body as the changes in measurements show below.

This week I'm giving my body some respite from dieting by eating as close as I can to maintenance. I think the easiest way for me to do this is to add a shake of around 700-900kcals into my 8 hour eating phase. Even though in theory my body should remain the same weight this week I am interested to see what recomposition changes may occur.

I've also got very little work next week so I'm aiming for 3 sessions of a lot of swings and whatever shoulder work my body allows me.

Neck: 14.25" - 14.25"
Chest: 43" - 40.5"
Hips: 44" - 41.5"
Waist: 43.5" - 41"
Thigh: 25.5" - 24.5"
Calf: 15.25" - 15"
Bicep: 15.5" - 15"
Forearm: 12.5" - 12.25"
Wrist: 7.5" - 6.75"

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder)/ Elbow Circles / Wrist Circles

Halos / pumps 3 x 5

Goblet Squats 3 x 5 @ 16kgs KB

MP x 5 e/s + 1 Arm Swings x 5 e/s
5 Sets with 16kgs KB

Alternated:
Goblet Squats x 5
MP x 5 e/s + 1 Arm Swings x 5 e/s
5 sets with 16kgs KB

Total Reps:
MP - 50 e/s
Swings - 50 e/s
Goblet Squats - 40

Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
3 fish oil capsules
Green Tea

100g Chicken
1 cup brown rice
2 cups stir fry veg
Hoisin Sauce

100g Chicken
Baked Potato
Peppers, Lettuce & Tomato
Salad cream

Training looks a bit random. I wasn't up for a mad swing session after getting hammered at work yesterday and TGUs hurt my shoulder but I wanted to get some pressing in there to balance all the pulling I do at work. I've also been neglecting the goblet squats so the result was the mish mash of exercises above.

I intend to do an 8/12 swing session tomorrow and I want to do some "naked" get ups and see how my shoulder fares.

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder)/ Elbow Circles / Wrist Circles

Working

Food Intake:

5 eggs (1 yoke)
2 x Wholewheat Tortillas
Peppers, Red Onion, Lettuce & Tomato
Salad cream

Rasher of Bacon
100g Chicken Breast
2 x Wholewheat Tortillas
Peppers, Red Onion, Lettuce & Tomato
Salad cream

100g Chicken
1 cup Brown Rice
2 cups Stir Fry Veg
Hoisin Sauce
3 fish oil capsules

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder)/ Elbow Circles / Wrist Circles

GTG Pull Ups
Chains with 16kgs KB 5 reps x 2 e/s
Swing + Snatch
Swing + Snatch + Press
Swing + Snatch + Press + Front Squat

Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
3 fish oil capsules
Green Tea

100g Chicken
1 cup brown rice
2 cups stir fry veg
Hoisin Sauce

100g Chicken
1 cup brown rice
2 cups stir fry veg
Hoisin Sauce

Still only another mess around. TGUs have been aggrivating my shoulder so I've been working around those but I really should be doing the 8/12 swing session. From what I have been reading there is really no need to be killing myself with hard all out interval sessions. Just do enough to keep the fat lose ticking over and retain LBM - thats what I've been doing and it is very effective. However, I do need to keep an eye on the end and intermediate goals. Which means I really should be getting as many TGUs and Swings under my belt as possible.

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder)/ Elbow Circles / Wrist Circles

Messed around with the 16 kgs KB when I walked past it today - mainly doing MPs

Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
3 fish oil capsules
Green Tea

100g Chicken
Baked Potato
Lettuce & Tomato
Salad cream

12" Pizza
Magmun Classic....mmmmm

Will do a proper session with the KB tomorrow - knackered after yesterday. Pulling a bloody hose about, on the shovel and had to wheel a barrow about the quarry face - Dinosaur Training ;)

Tuesday

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder)/ Elbow Circles / Wrist Circles

Working

Food Intake:

5 eggs (1 yoke)
2 x Wholewheat Tortillas
Peppers, Red Onion, Lettuce & Tomato
Salad cream

100g Chicken Breast
2 x Wholewheat Tortillas
Peppers, Red Onion, Lettuce & Tomato
Salsa

1 cup of oatmeal
1 cup skimmed milk
2 scoops protein powder
1/2 banana
3 fish oil capsules

Monday

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder)/ Elbow Circles / Wrist Circles

Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
3 fish oil capsules
Green Tea

100g Chicken Breast
2 x Wholewheat Tortillas
Peppers, Red Onion, Lettuce & Tomato
Salsa

BBQ!
Burger, Hotdog, Chicken Kebab
Salad

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder)/ Elbow Circles / Wrist Circles

15 min play around with the 16kgs KB
Goblet Squats / Front Squats / Cleans / Jerks / Snatches / Swings - one and two handed / M Presses

Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
3 fish oil capsules
Green Tea

Sunday Roast Dinner
Gateaux and ice cream

Super Shake
Chicken Burger with Lettuce & Mayo
Half a Curry Chip

Really didn't feel like eating a lot of sugar today so I went for a chippy instead - really didn't feel like eating it either! On days like today I feel like its best for me long term to add real clean food in instead of filling up on sugary stuff. Of course thats easy to say now after eating cake and ice cream. At the moment though it is still working to help discard fat.

Sunday weigh in:

199lbs @ 30.3% on tanita scales / 26% accumeasure calipers

Looks like no LBM loss and 1.4lbs loss coming from BF.

Milestone - under 200lbs. Next one should be a couple of weeks away when I go under 14 Stone for the first time in who knows how long.

Considering that I had some big refeed days (12" pizza and choc cake and ice cream for example!!) and that I also ate the odd extra biscuit or two here and there this is a phenomenal result.

I haven't been doing as much training as I would have liked, but prehaps that is just as well. Everything is going according to plan and maybe I'd be doing too much / not eating enough if I did. I really want to avoid adding more calories as long as I can now - my shopping bill has already doubled and I get the feeling I'll be eating double the calories I am now at some stage!

Starting to get comments from people in the family - all about getting too skinny. They hate change and will try to sabotage me, so I always know I'm going in the right direction when this starts. ;)

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder)/ Elbow Circles / Wrist Circles

Halos / pumps 3 x 5
Goblet Squats 3 x 5 @ 16kgs KB
TGUs 6/6 @ 16kgs KB in 6 mins (did it faster and felt stronger)

Two Handed Swings - 8/12 secs for 26 rounds @ 16kgs
(5 swings every 8 secs for a total of 130)

10 Snatches L/R @ 16kgs

Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
3 fish oil capsules
Green Tea

170g Rump Steak
100g Brown Rice
Peppers, Red Onion
Tomato Sauce

170g Rump Steak
100g Brown Rice
Peppers, Red Onion
Tomato Sauce

So warm today. I felt drained when it came to doing the swings. So I cut them short and did a few snatches for the hell of it. I might do a few swings tomorrow before my big lunch and hopefully those calories will go to building muscle.

Friday

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder)/ Elbow Circles / Wrist Circles

Food Intake:
100g Chicken Breast
2 x Wholewheat Tortillas
Peppers, Red Onion, Lettuce & Tomato
Salsa

100g Chicken Breast
2 x Wholewheat Tortillas
Peppers, Red Onion, Lettuce & Tomato
Salsa

5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
3 fish oil capsules
Green Tea

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder)/ Elbow Circles / Wrist Circles

Still discomfort in shoulder

Halos / pumps 3 x 5
Goblet Squats 3 x 5 @ 16kgs KB
TGUs 6/6 @ 16kgs KB in 6 mins

Two Handed Swings - 8/12 secs for 63 rounds @ 16kgs
(5 swings every 8 secs for a total of 315)

Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
3 fish oil capsules
Green Tea

Can of tuna
Baked Potato
Peppers, Red Onion, Lettuce & Tomato
Salad Cream

5 Eggs ( 1 yoke)
2 x Wholewheat Tortillas
Peppers, Red Onion, Lettuce & Tomato
Salad Cream

Back on track.

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder)/ Elbow Circles / Wrist Circles


Food Intake:
1 cup of oatmeal
1 cup skimmed milk
2 scoops protein powder
1/2 banana

5 eggs (1 yoke)
1 cup Brown Rice
2 cups Stir Fry Veg
Black bean Sauce

12" 'godfather' pizza
Chocolate fudge cake
Ice cream

Refeed day - bit like sunday, more than likely too much. I'm not too concerned though, if I find that I haven't lost any weight this week (which I still wouldn't bet against) it can count as a maintenance week. Apparently it's good for your body to take a break from calorie deficit every 8-12 weeks by eating around maintenance calories. I had one planned for a couple of weeks time.

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder pain throughout day)/ Elbow Circles / Wrist Circles

Workday

Food Intake:
SuperShake
2 scoops protein
300ml skimmed milk
1/2 banana
1 cup raspberries
1/2 cup oats
tsp Cod Liver Oil
Spilled it so I only got about 1/3 of it for brekkie before I ate two of the following:

3 x Wholemeal Pitta Pockets
100g Chicken
1 slice Bacon
Tomato & Letuce
Salad cream

5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
Green Tea

1 slice of chocolate
5 chocolate digestives
1/2 pint of milk

Hey I had to make up the spilled calories in some way!! Worked reasonably hard today so even with the sugar addiction shining through I'd still have been easily in deficit. So no worries there, but I would like to be getting more KB practice under my belt. I'm working again tomorrow so it ain't gonna happen then either.

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder)/ Elbow Circles / Wrist Circles


Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
3 fish oil capsules
Green Tea

100g Chicken
1 cup Brown Rice
2 cups Stir Fry Veg
Hoisin Sauce

100g Chicken
1 cup Brown Rice
2 cups Stir Fry Veg
Hoisin Sauce
3 Chocolate Digestives

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder pain throughout day)/ Elbow Circles / Wrist Circles

TGUs 5/5 @ 16kgs KB in 5 mins
Goblet Squats 5 x 3 @ 16kgs KB

Two Handed Swings - 8/12 secs for 60 rounds @ 16kgs
(5 swings every 8 secs for a total of 300)

Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
3 fish oil capsules
Green Tea

sunday roast dinner
apple pie & ice cream

Tuna, Onion, Lettuce, Tomato and salad cream
2 x wholemeal Pitta bread
2 x Slice of carrot cake
5 Chocolate digestives
1/2 pint of semi skimmed milk

Ooops - may have over done it today on bumping my caloires up. TWO slices of carrot cake and FIVE chocy digestives is just greedy! I did go for 2 long walks today so not to worry.

My shoulder is still a bit sore and I felt it especially when I needed to floor press the KB on my right side at the start of TGUs. Z-Health drills take the pain away, but only temporarily it seems.

Still, overall I am hurtling towards my goals and feeling better and looking better by the day!

Sunday weigh in:

200.4lbs @ 31% on tanita scales / 26.5% accumeasure calipers

Both worked out at a tiny amount of LBM loss and the vast majority of the 2.6lbs loss coming from BF.

I am very happy with my progress which takes me up to just under 18lbs in 6 weeks (I think thats when I started off).

So no changes necessary for the coming week. I have been reading A LOT on nutrition lately and have a lot of good solid ideas on what to do when weight loss stops or slows. But if it ain't broke then don't fix it!

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder)/ Elbow Circles / Wrist Circles

Bit of discomfort in shoulders today again

Few sets of 5 Goblet Squats @ 16kgs
5 GTG sets of 6 Assisted Pull ups
3 mile walk

Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
3 fish oil capsules
Green Tea

100g Chicken
1 cup Brown Rice
2 cups Stir Fry Veg
Schezwan Sauce

100g Chicken
1 cup Brown Rice
2 cups Stir Fry Veg
Hoisin Sauce

Friday

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder)/ Elbow Circles / Wrist Circles

Bit of discomfort in shoulders today - TGUs?

Few sets of 5 Goblet Squats @ 16kgs
5 GTG sets of 6 Assisted Pull ups
Good long walk before breakfast

Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
3 fish oil capsules
Green Tea

100g Chicken
1 cup Brown Rice
2 cups Stir Fry Veg
Schezwan Sauce

Can of Tuna
1 Large baked potato
1 cup peppers
Red Onion, Tomato & Lettuce
Cajun Dressing

Sleeping patterns are messed up with work recently and I spent Friday catching up with a good 1 1/2 hr sleep in the afternoon. Also as I write this on Saturday I slept in until 10:30 this morning which was over 10 hrs sleep last night.

I've noticed in the past that I sleep a LOT when I'm losing weight well. I had weighed myself on Wednesday to see I had gained on Sunday's weigh in, but I felt confident that I would have lost that and more when I jumped on this morning.

Down to 201lbs and the scales read 31% BF (which is lower than last week but not necessarily accurate).

Thursday

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder pain throughout day)/ Elbow Circles / Wrist Circles

Assisted face the Wall Squats 2 x 5 @ 16kgs KB
TGUs 4/4 @ 16kgs KB

Two Handed Swings - 8/12 secs for 60 rounds @ 16kgs
(5 swings every 8 secs for a total of 300)

Food Intake:
SuperShake
2 scoops protein
300ml skimmed milk
1/2 banana
1 cup blueberries
1/2 cup oats
tsp Cod Liver Oil

4 x Wholemeal Bread
100g Chicken
1 slice Bacon
Tomato & Letuce
Salad cream

5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
Green Tea

Was working on Thursday but it was an easy day and I got back early. Really enjoyed the training which surprised me a little as I only got 3 hours sleep the night before.

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder pain throughout day)/ Elbow Circles / Wrist Circles

Pull Ups - 1 @ BW.....yay!!

Food Intake: Maintenance calories (and probably a little bit more!)
5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
3 fish oil capsules
Green Tea

Mars bar & cup of tea

100g Chicken
3 whole wheat Tortillas
1 cup peppers & red onion
Salsa & guacomole

100g Chicken
1 whole egg
1 cup brown rice
2 cups stir fry
Hoisin sauce

Mars bar & cup of tea

Haven't done any training in the last few days as I've been steady at work. Tonight though, fuelled by chocolate, I thought I'd try a pull up as I passed by the bar on my way to the clothes line. (Time was when I'd pass by the clothes line on my way to the bar but that's another story!)

Easy at the bottom, had to pull hard for the last few inches and barely got my chin over the bar. It will get a easier as I lose weight obviously, but good to see I managed one at this weight. Might be good for 5 when I drop another 20-30lbs and then I can look into the HKC.

Tuesday

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder)/ Elbow Circles / Wrist Circles

Working all day

Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
3 fish oil capsules
Green Tea

Can of tuna
4 x wholemeal bread
1 cup peppers
Cajun Dressing

Can of Tuna
1 Large baked potato
1 cup peppers
Red Onion & Lettuce
Cajun Dressing

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder pain throughout day)/ Elbow Circles / Wrist Circles

Work day: Knackered.

Food Intake:
SuperShake
2 scoops protein
300ml skimmed milk
1/2 banana
1 cup blueberries
1/2 cup oats
tsp Cod Liver Oil

4 x Wholemeal Bread
Can of Salmon
Peppers & Letuce
Cajun Sauce

5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
3 fish oil capsules
Green Tea

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder pain throughout day)/ Elbow Circles / Wrist Circles

TGUs 2/2 @ 16kgs KB
Assisted face the Wall Squats 2 x 5 @ 16kgs KB

Two Handed Swings - 8/12 secs for 60 rounds @ 16kgs
(5 swings every 8 secs for a total of 300)

Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
3 fish oil capsules
Green Tea

sunday roast dinner
cheesecake, ice cream and cream (mmmmm)

Chicken and stuffing sandwich
2 x wholemeal bread
Slice of carrot cake
3 cookies
1/2 pint of semi skimmed milk

Probably went a little bit overboard today with the calories and actually feel a little bloated and tired. Not to worry though I have a physical week coming up and I did a fair old session of training today as well.

TGUs were good and I felt like I could do a few more of those no worries. I think that the swing session I'm doing is spot on for me; not too gruelling but plenty challenging and gets the sweat dripping.

Sunday weigh in:

203lbs @ 31.1% on tanita scales

A drop of over 4lbs in fat and an increase in 2lbs of muscle this week! I could live with that!

Unfortunately I have no idea if it's true or not as the scales are just so irregular and from what I've read across a few different sources, very inaccurate. I've never actually believed I was over 30% flab anyway.

Apparently much more accurate (but still only a guide) are the accumeasure calipers I bought this week. According to a study conducted by the NSCA they gave pretty accurate results as compared to the gold standard of underwater weighing all from a reading taken from one site of the body. Good enough for me.

From now on they will take the lead from all the other means of determining my progress including, scales, mirror/pics, measurements and strength levels. Also as it turns out my bodyfat % reading is around 4% less with them! Yay! So I've instantly lost 8lbs of fat and gain 8lbs of muscle. Now if only I can bottle it and sell it.

This is my rather long winded way of saying that I'm changing focus for the way I determine progress. In the end it doesn't matter as I may reach my target and decide that I've still too much BF or even not enough. It is simply a more reliable way to give me some idea of my progress and when I may need to change things up.

Incidently I do not need to change things up currently; I'm dropping steady at a sensible rate** with only a general measuring of foods using cups and by eye. So everthing stays as is: bring on the massive sunday lunch and dessert!

**I was wondering about the rate of fat loss and where the 1-2lbs per week comes from and if there were exceptions to the rule or not. You see a lot of diets claiming 20lbs in 20 days or read testimonials where bigger guys/gals have lost up to 4lbs per week while still maintaining or increasing muscle mass and strength. mc had told me earlier in the week that I was losing too fast but in the next breath saying as long as I was eating over 75grams of protein per day she doubted I'd be losing muscle. I told her that I had it to lose though, and she told me that it didn't matter.

From experience I disagree with this statement. I've lost a stone or more in a month without feeling any weaker when I've been 35-50lbs overweight. Though I don't have training/body comp data to back it up. I did find reference to a study though which does side with me.

Basically speaking if carrying a lot of excess fat you can create a bigger calorie deficit without your body panicing, going into stravation mode and canabolising muscle. This can be true up to a limit of around a 4lbs lose per week. After this it seems that muscle loss will kick in despite even massive stores of fat. We'd need a 14000kcal deficit for 4lbs a week.

As you become leaner though you need to be more and more conservative with your deficit to the point where bodybuilders / fitness models will create a deficit where they may only look to lose 1/2 lb per week so that they lose none of their precious muscle.

The upshot of it all is that 1-2lbs is the middle of the road recommendation to the average person who isn't massively overweight and doesn't want to get shreaded. At either end of this scale there is certainly scope for increasing and decreasing it. As I'm beginning to see more and more with this business it comes down to the (relevant) numbers.

As for me, I'm happy with what I'm getting and as I said will be changing nothing. I have a heavy work schedule coming up this week so it will be interesting to see the effect the extra calories burned will have on my body comp.

Saturday

Z-Health - first day I've missed doing Z Health since I started this blog again. Writing this on Sunday (still not having done any today so far) I can tell you that I still feel pretty good and in no pain. Don't know how long it would take the pain to come back, nor do I have any intention of finding out. DO YOUR Z HEALTH EVERYDAY!!

GTG assisted Chin Ups - about 50 reps

Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
3 fish oil capsules
Green Tea

100g Chicken
3 whole wheat tortillas
1 cup peppers
Salsa & Guacomole

Can of Tuna
1 Large baked potato
1 cup peppers
Red Onion & Lettuce
Cajun Dressing

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder pain throughout day)/ Elbow Circles / Wrist Circles

"naked" TGUs 5/5
Assisted face the Wall Squats 2 x 5

GTG assisted Chin Ups - about 25 reps only

Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
3 fish oil capsules
Green Tea

100g Chicken
1 whole egg
1 cup brown rice
2 cups stir fry
Hoisin sauce

100g Chicken
1 whole egg
1 cup brown rice
2 cups stir fry
Hoisin sauce

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder pain throughout day)/ Elbow Circles / Wrist Circles

"naked" TGUs 5/5
Assisted face the Wall Squats 2 x 5

Two Handed Swings - 8/12 secs for 60 rounds @ 16kgs
(5 swings every 8 secs for a total of 300)

Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
3 fish oil capsules
Green Tea

100g Chicken
1 whole egg
1 cup brown rice
2 cups stir fry
Hoisin sauce

1 Can of Tuna in water
1 Medium Baked Potato
Peppers, Red Onion and Lettuce
Cajun dressing

Been ages since I've had a baked potato - t'was lovely!

Training went well tonight. When I first did a few TGUs a little while back I was wrecked after only a couple of them. Tonight's by comparison felt easy....I may add weight.

I also think that I am getting very close to a proper squat. I had an aha moment tonight after doing face the wall squats and did a bw squat to just about paralell with an very upright posture for once. I think I learned the muscles I need to use. It's only taken me 3 or 4 years!

Swings were very easy on the lungs but I was sweating rightly and the muscles in my legs will no doubt feel it tomorrow. Good session though that had me finishing with a smile on my face and feeling really good.

I got some accu-measure calipers in today. I don't trust my tanita scales for body fat readings, they are all over the place day to day. I'm hoping the calipers can give me a more accurate display that I'm losing fat and not muscle though I'm not exactly sure of what way will be best for me to use them.

Swing Sets/Reps Clarification

Cheers Paul - good to know I have at least one visitor ;)

MC timed me doing a set of 5 swings: worked out at 8 secs. Then she said "Oh this will work out perfectly! At least it does with cyclists, so it should for swings." I'm a guinea pig I think.

So the craic is to do a set of 5 swings (8 secs on) and then rest for 12 secs. Repeat for 20 mins which is 60 rounds.

I thought to myself that there's no way I'd get close to going for 20 minutes, but it was actually pretty easy. Though my glutes and hams have been letting me know about it ever since.

Should be noted that my focus at the minute is fat loss and practice of the three lifts for HKC.

I also discussed how I'd get up to some decent numbers in swings in the past and just be absolutely ravenous, then break down and binge....for around 2 months. The reply was that there was absolutely no need for that level of work if I was looking for fat loss. I should be lossing a steady 1-2lbs per week and feeling stronger as the weeks go by with my KB practice.

Sounds good to me!!

Wednesday

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder pain throughout day)/ Elbow Circles / Wrist Circles

Work Day: Messed around with a few TGUs and GTG sets of pull ups. Very stiff and sore from the swing session on Monday and the physical work over the last few days.

Back had been giving me a little cause for concern but managed to hold up to the lifting, dragging and twisting.

Food Intake: Up calories on Wednesday
5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
3 fish oil capsules
Green Tea

100g Chicken
1 cup brown rice
2 cups broccoli
Cajun dressing

100g Chicken
1 cup brown rice
2 cups broccoli
Cajun dressing

Galaxy Chocolate Muffin
1/2 packet of Maryland Choc Chip cookies
While I watched the "Noisy Neighbours" getting pipped for 4th spot by Spurs!

Tuesday

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder pain throughout day)/ Elbow Circles / Wrist Circles

Work Day: No training

Food Intake:
SuperShake
2 scoops protein
300ml skimmed milk
1/2 banana
1 cup blueberries
1/2 cup oats
tsp Cod Liver Oil

100g Chicken
50g Wheat Pasta
Peppers & Tomato sauce

5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
Green Tea

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder pain throughout day)/ Elbow Circles / Wrist Circles

Session with mc - went over TGUs, Swings and Squats. Pretty good overall, few little tweaks here and there for the TGUs, swings are solid and the squats are coming along. We talked diet for a while, but I think I am pretty solid there too. She suggested a few ways to incorporate all the stuff I'm working on into practice and fat loss sessions - I will post when I get some notes through .

I did a swing session after based on one of things she mentioned:
Two Handed Swings - 8/12 secs for 56 rounds @ 16kgs
(5 swings every 8 secs for a total of 280 in about 19 mins)

Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
3 fish oil capsules
Green Tea

100g Chicken
1 cup brown rice
2 cups broccoli
Cajun dressing

100g Chicken
1 cup brown rice
2 cups broccoli
Cajun dressing

Tweaked my back a little doing the swings so I stopped short of the 20 min/60 set mark. Doesn't seem to be too much wrong with it but will monitor.

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder pain throughout day)/ Elbow Circles / Wrist Circles

Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
3 fish oil capsules
Green Tea

Sunday Lunch - Roast beef
Gateau, Ice cream and Cream

100g Chicken
3 x Wheat Tortillas
Peppers
Salsa
Guacamole

Lost another 1.5lbs this week so 13lbs in a month. My BF% went up from last week though. It may be a blip from my scales as I was at under 33% last night - or it may be to do with fitday playing tricks on me. I'm looking for 600kcals per meal (extra calories on wednesday and sunday) which I worked out from fitday. I was making dinner tonight and saw from the packaging that the tortillas are 200kcals each. I think I need to go through my food quantities again now to make sure I'm getting the right amount. Also I need to weigh them for a little while until I can get a good idea of portion sizes.

I have been doing some fat loss research and it seems that there are three compontents to fat loss; Calorie Deficit, Cardio and Resistance Training. I've been out walking before breakfast everyday for cardio but I've had no real resistance training to speak of. Could this be why my scales say I'm losing muscle?

I have another session with mc tomorrow so I can put this to her and see what she considers the formula for fat loss.

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder pain throughout day)/ Elbow Circles / Wrist Circles

Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
3 fish oil capsules
Green Tea

100g Chicken
1 cup brown rice
2 cups broccoli
Cajun dressing

100g Chicken
1 cup brown rice
2 cups broccoli
Cajun dressing

I know that this has turned into just me listing my food intake in the last week, but that should change soon. I haven't been doing the pull ups / squats / TGUs with enough regularity to include them here. I should be having a session with mc this coming week and getting some stuff for fat loss to do.

Friday
Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder pain throughout day)/ Elbow Circles / Wrist Circles

Food Intake:
SuperShake
2 scoops protein
300ml skimmed milk
1/2 banana
1 cup blueberries
1/2 cup oats
tsp Cod Liver Oil

100g Chicken
3 Wheat Tortillas
Salad
Salsa & Gaucomole

5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
Green Tea

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder pain throughout day)/ Elbow Circles / Wrist Circles

Food Intake:
5 Eggs ( 1 yoke)
2 cups Stir fry veg
1/2 cup of oatmeal
1 cup skimmed milk
Green Tea

Chilli with Black & Kidney Beans
1 cup of rice

Chilli with Black & Kidney Beans
1 cup of rice

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder pain throughout day)/ Elbow Circles / Wrist Circles

GTG Pull Ups with jungle gym
GTG BW Squats

Food Intake:
4 Eggs ( 1 yoke)
Stir fry veg
1/2 can Green lentils
Green Tea

Chilli with Black & Kidney Beans
1/2 cup of rice

Chilli with Black & Kidney Beans
1/2 cup of rice

1/2 soda farl with marmalade


HKC is a no go for June - I tested bw pull ups and can't quite manage even one. It seems silly to me going even if I did just manage to scrape through for a pass - I'd be on the backfoot trying to be able to pass RKC in under a year. I'm so far out of shape it isn't funny and I need to get myself in order before I consider thinking about teaching anyone else. My focus is on fat burning, I have approx 50lbs of it to torch. I outlined this to mc and she agreed with my decision.

So - I've been off to a flyer with my diet of the last 3 weeks - 11lbs lost and about 1.5lbs of that muscle. If I'm losing muscle then my diet is too aggressive ie I need to be taking on more calories. I can't afford to lose any from my carcass.

So after a fair bit of research over the last few days I've come up with a strategy along with meal plans which goes something like this:

Intermitent Fasting (IF) - 8 hr feeding 16 hr fast daily
Eat 3 times per day (nothing new so far)
Eat 1800kcals (calculated to provide 20% calorie deficit - increase of around 500kcals)
Macro Split: 50 Carbs / 30 Protein / 20 Fat (big increase in carbs!!)
Drink 6 pints+ of water per day
Twice per week bring calories up to maintenance level (zig-zag method)
1 hr Walk before breakfast when possible
KB prog to be arranged

Adhere to it, check results, and adjust as necessary. Simples....but not easy I think the biggest problem might be eating enough calories at each meal - high volume of food when its "clean". I'll weigh in weekly but ain't expecting too much this week of transition.

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder pain throughout day)/ Elbow Circles / Wrist Circles

At work all day

Food Intake:

Bacon Bap with onions (token veg!)

Egg and onion sandwich
Brown bread 2 rounds

Chilli with Black & Kidney Beans

Still working on the details of new eating routine.

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder pain throughout day)/ Elbow Circles / Wrist Circles

GTG BW squats to above parallel Arms out in front
GTG Chins with jungle gym
Aim for 100+ reps each
TGUs - 5 reps each side

Food Intake:

4 Eggs (2 yokes)
1 Cup Stir Fry Veg

Snickers Ice Cream

Chilli with Black & Kidney Beans

Chilli with Black & Kidney Beans

Fruit Log
8 choc chip cookies
1/2 Pint of milk

"This is the last splurge day I intend having" - I wrote that about 10 hours ago LOL. I'm in a little bit of a transition and I've got caught napping. It's all good, I forgive myself. Not too much damage done and I'll be back in the saddle tomorrow.

Diet is going to get a bit of a shake up this week, probably won't look too much different from what I've been writing down up to now. There will be more calories though and the macro split is going to change - depending on the amount of it, I may eat 4 times a day. Details when I iron them out.

Sunday

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder pain throughout day)/ Elbow Circles / Wrist Circles

GTG BW squats to above parallel Arms out in front
GTG Chins with jungle gym
Aim for 100+ reps each
TGUs - 5 reps each side

Food Intake:

Toasted Farl of Soda bread
Marmalade
3 rashers of bacon

Snickers Ice Cream

Sunday roast dinner
Mint Cheesecake with ice cream

More mint cheesecake and ice cream

Pancake and marmalade
8 choc chip cookies
Pint of milk

This is the last splurge day I intend having - I really don't enjoy them at all. I felt sick a lot of yesterday and writing this on Monday morning I don't feel tip top either. Surely I could simply work a few treats in through the week rather than pump myself full of sugar in one hit.

That said I've done pretty well on this diet. I've lost just over 11lbs in 3 weeks - but the concern I have is that over 1lb of that has been muscle - I really don't want to be losing any. I haven't got much to be losing! I intend looking a little bit longer term and losing the weight slowly so as to protect muscle. I'm also aware that I'm not exactly doing any heavy weight training at present which is an aid to preserving muscle mass.

I'm researching a less aggressive approach where I'm looking to lose a steady 1-2lbs per week with no muscle loss (and possibly some newbie muscle increase fingers crossed).

Saturday

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder pain throughout day)/ Elbow Circles / Wrist Circles

GTG BW squats to above parallel Arms out in front
GTG Chins with jungle gym
Aim for 100+ reps each
TGUs - 5 reps each side

Food Intake:
4 Eggs (2 yokes)
1.5 cup frozen stirfry veg
Green Tea

Chicken & Lentil Curry

Chicken & Lentil Curry

Friday

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder pain throughout day)/ Elbow Circles / Wrist Circles

Food Intake:
Egg and Bacon Sandwich

Tuna Sandwich

Chicken & Lentil Curry

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder pain throughout day)/ Elbow Circles / Wrist Circles

GTG BW squats to above parallel Arms out in front
GTG Chins with jungle gym
Aim for 100+ reps each
TGUs - 5 reps each side

Food Intake:
3 Eggs (2 yokes)
1.5 cup frozen stirfry veg
Green Tea

Chicken & Lentil Curry

1 can tuna with a little salad cream

Chicken & Lentil Curry

Came very close to eating a snickers ice cream today - in the end I opted for the tuna after I told myself the following a few times - this feeling of discomfort is only temporary, and I can handle it. Been feeling very, very hungry this week and I hope that its reflected on the scales come sunday.

On the go all day today so I had to just get a few things in when I could. At work tomorrow so I'll have to hammer the TGUs at the weekend.

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder pain throughout day)/ Elbow Circles / Wrist Circles

GTG BW squats to above parallel Arms out in front
GTG Chins with jungle gym
Aim for 100+ reps each

Food Intake:
3 Eggs (2 yokes)
1.5 cup frozen stirfry veg
Green Tea

Chicken & Lentil Curry

Chicken & Lentil Curry

Watched a series of videos on youtube by Dr Cobb before my z health practice this morning. I've been coasting through them latlely so today I was very deliberate and concentrted on opening up the joints - wow, I felt fantastic after and my joints felt very free and smooth moving.

I also had a go at a few TGUs Kalos Sthenos style. Even doing them "naked" I found that I was pretty gassed after only a few each side. That aside I thought my form wasn't too bad and mc tells me it is time to add them in. I'll be alternating them with squats and building up to 10 mins daily from now on.

Tuesday 20th April

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder pain throughout day)/ Elbow Circles / Wrist Circles

GTG BW squats to above parallel Arms out in front
GTG Chins with jungle gym
At work yesterday so only got a few of each of these

Food Intake:
1/2 Turkey, Ham & salad roll

1/2 Turkey, Ham & salad roll

Chicken & Lentil Curry

Monday 19th April

Z-Health
Ankle Tilts / Ankle Pulls / Hip-Leg Circles / Thoracic Glides / Neck - Turns, tilts, glides / Shoulder Circles - top, bottom, front across, side back (Nerve Glide for shoulder pain throughout day)/ Elbow Circles / Wrist Circles

GTG BW squats to above parallel Arms out in front
GTG Chins with jungle gym
Aim for 100+ reps each

Food Intake:
3 Eggs (2 yokes)
1.5 cup frozen stirfry veg
Green Tea

Chicken & Lentil Curry

Chicken & Lentil Curry

Everything going well. Need a bit of a kick up the arse in doing squats now as they seem to have stalled at just below parallel. Got a bit bored of the food I was eating so I found a few recipes that conform 100% to the plan I'm on. Lovin' this curry....so far!

Something that I haven't been putting down is the amount of water I've been drinking. On a regular day at a minimum is 6 pints or 3 litres. When I'm at work however it's at least 4 litres and probably more - especially now when the sun is shining. I've read a lot of times in the past about mistaking hunger for thirst and I've definitely found that a pint of water can take my "hunger" away. It also helps me keep the numbers of pull ups climbing as I do them everytime I go past the bathroom!