A little older (30) and a little wiser (hopefully); I attach my round 2 of weight loss with a different idea in mind. When I was at 96kg I had only one thing on my mind and that was to loose as much WEIGHT… preferably fat as I could. I dropped 20kg which stabilized at 78kg for a nice 18kg of weight loss. This was around 6kg of muscle and 12kg of fat.
During round 1 I had only just started running, had no strength goals or any ideal physique that I was aiming for. This time I wish to maintain not only cardio fitness, my muscle gains but also just general strength and head space. I am not looking to loose 20kg in 12 weeks, I am looking to loose 7kg in 12 weeks.
* 29/01/2017
I currently sit at 82kg (thank you Christmas) and roughly 17% bf. My requirements are to ensure that 6kg of that is fat for a 10.5% body fat score.
To do this I am going to rely on the latest science in micro nutrients (liver, hormones and stress factors), fasting (9 hour eating clock) and good old fashion carb control based on actual use not on some figure that I just pick. On top of this I must ensure I get good sleep, a high low cardio session 3x a week and 2 upper body workouts using large compound movements aka bench press. To ensure I obtain controlled insulin spikes for any potential muscle gains AND to not go crazy as I have a heap of work and business projects on the go…. I am pushing for a 5:2 relationship. I will weigh myself on Monday Morning and Saturday Morning with the weekends having higher but not recorded carbs. Still no meat, dairy or weak nutritional items but I will not be as strict and will look to have carbs around 200-300g.
The aim would be to to follow the below diet every day:
This leaves me with 95% of my needs a day in a small 104g of carbs (starch + sugars… unsure why crono is saying otherwise)
Lets begin!
Day 1
– 3 x 2min @15.5kph with 2min rest in between
– Start consuming calories at 12:30pm
– 7.5k steps (without runs)
– Finish consuming 9pm
– Diet:
I did start off well but I ended up coming home to a curry, orange juice, cupcake and 2 corn fritters… ok do well tomorrow
Day 2
– Upper Body training 45mins
– Start consuming calories at 11:30pm
– 6.5k steps (without runs)
– Finish consuming 7pm
– Diet:
Went well apart from requiring a cupcake at morning tea 🙂
Day 3
– 7 x 1min @16kph with 2min rest in between
– Start consuming calories at 10:30pm
– 5k steps (without runs)
– Finish consuming 8pm
– Diet:
Much better day with no alternatives
Day 4
– Upper Body training 25mins
– Start consuming calories at 11:30pm
– 6.5k steps (without runs)
– Finish consuming 8pm
– Diet:
Today all fell apart. I had no energy but I had loads of mind power. So I went for some sugar earlier on and my wife made cookies… which I couldn’t resist one. Oh and 2 falafel on the way home 🙁
Day 5
– NOTHING
– Start consuming calories at 08:00am
– 4.5k steps (without runs)
– Finish consuming 8pm
– Diet:
Today was a bad day at work…. I had to be on the top of my game and so started drinking coffee early and eating whatever I could when I could. After 10 hours of that I spent 4 hours in the car to get home….. roll on the weekend.
Week 1 Results
So as I write this with a smile on my face (Thai curry for Saturday Night Dinner), It didn’t feel the best week 1 but the results still show good progress. An average of 1703 calories a day, 176g carbs (very high), 75g protein (not great) but all my nutrients were nice and high and that is what I want to show. Loosing weight doesn’t mean being unhealthy while you do it!
So for the all important question…. did I loose weight? Well of course I did. Whenever you drop carbs and juice up you are bound to loose water and other bits and pieces; I still believe there is around 750-1kg of fat loss in there as well.
Just over 78kg…. 4kg drop in around 5 days. Wouldn’t it be great if I did a bunch of before and after narcissistic photos with dodgy lighting.. just to make you all buy my information 😛
