My NEW body transformation commandments

So, with a hiatus from slow carbing for the time being...probably around 2 weeks and if it goes well, maybe more...I do need to sort out some sort of eating plan to keep me going towards my getting ripped goals!


I won't be counting calories (still!) but I will be monitoring my protein, carb and fat intake properly. I will be aiming for a ratio of protein:carbs:fat of 40:30:30 on training days and

Aching!!

First proper personal training session in a couple of weeks and oh my goodness I am so sore! But I love this feeling - no pain no gain and all that.

Did this combination of rowing, lat pull downs, cable cross, squats, jump squats, lunges, bicep burls, biking, lat raises, push ups, and goodness knows what else.

Really worked me hard and I am still aching in several places right now. Love it!!!

Had a whey shake right after, been told to up the quantity by Mr Trainer Man though.

Goal re-assessment...

Been thinking long and hard about my goals. I have decided to change up a bit.

At first, I said I want a lean slim physique to be proud of. Then I realised that with clothes on I would look the same as any skinny guy - 6 pack or no 6 pack.

So I have decided I want to put on a bit more muscle and have a physique which looks great with my top on and even better without... ;)

Something like this, maybe a bit less on the arms:

What you think??

Day 19

Another straightforward day. I tell you cooking in bulk makes things soooo much easier. I had no temptations to go off plan, had minimal meal prep time, filled up and good, tasty, slow carb friendly food and really have no complaints.

I didn't think it would be this easy. I will see what the results say on Saturday, but assuming they are on course, I think I can get this thing getting me flying towards my goals.

Did another bootcamp - that's 11 in 11 days. I am deferring my rest day to Sunday as I now have 3 personal training sessions on Thursday, Friday, Saturday, but I am loving my training. On this plan I have so much more energy which is letting me train and push myself harder than before, which is reaping me rewards too.

My arms and legs are aching now - badly. Think I will need to rest up tonight so I can give tomorrow morning's PT my all!

Bring it on!!!

10 days 10 bootcamps

Some of you regular readers (and I believe there are a few of you??) know that I go for regular outdoor fitness bootcamp sessions at Strictly Bootcamp

Today I have completed an awesome 10 bootcamps in 10 days and I have honestly never felt fitter or stronger. Or leaner!

Amazing thing is that it has complemented the slow carb diet perfectly - the nutrition gives me enough energy to work hard in the sessions and recover quickly enough to go again the next day.

I am sensible and know it isn't sustainable and shouldn't be done regularly but I felt like setting myself a challenge to see if I could do it, and well I did. And did well.

I don't doubt it has helped me with getting the results I have had so far - well my week 2 results anyway.

My trainer is back from his holiday though so back on to some hardcore strength sessions with him to really build some muscle. Woohoo!

Results day tomorrow

Got my week 2 weigh-in and measurements tomorrow morning. To be honest I really don't think I had much progress this week - call it gut instinct. Pretty sure I haven't lost much if any weight. Clothes don't feel any tighter, nor any looser to be fair.

Time will tell. I'll find out when I get up tomorrow morning I guess. Stay tuned!

BUT it is also CHEAT DAY tomorrow :D I got 2 pizzas and a load of cookies lined up and waiting - I hope my morning measurements don't put me off them...

Fat blasting workout

Obviously this is based massively on current fitness levels, but I really don't find Tim's four hour body suggested workout that challenging or invigorating so invented my own, based on interval training and tabatas, which are conventionally thought to be the best workouts for fat loss.

I think I will probably use a workout like this 2 days a week, to supplement my 3 times a week personal training and 1 run a week. I do want to do a bit more running than I have scheduled for, but don't want to overdo it.

Be warned that this is going to be pretty advanced, especially if you're new to using kettlebells so do be careful.

Day 9

I for no apparent reason decided to try tracking calories today, just to see how many I was getting in to my system out of my own curiousity. Before I started slow carbing, I was probably having 25-2600 calories a day MINIMUM, often still feeling hungry, with the intention of trying to put on some muscle. More on my findings shortly.

Week 1 in review

The results are in! At the end of one week of slow carbing, here are my measurements:

Results as at 8 Jan 2011:

Weight: 166lb (was 169lb)

Right bicep: 12.5in (was 11.9in)

Day 3 in review

Had a pretty good day I think.

Breakfast at 7. Some refried beans (having WAY too much of the stuff at the minute, and I do plan on changing it up soon -its just too quick and easy to turn down until my next food shop), cottage cheese and some vegetables, but I can't for the life of me remember what they were - they were definitely 4HB compatible though.

Then I had a brutal personal training session 8-9, mixing up cable work, rowing and cycling with some boxercise. Arms were burning at the end! Followed it up immediately with a protein shake. I am holding off on having carbs post-workout until I really get stuck into some heavy strength and weights work.

Lunch was some pinto beans I had made last week with some cottage cheese and a green salad and lunch 2 was Indian style okra with refried beans and cottage cheese. Had a teaspoon of peanut butter (4HB compatible) some time after to sort of round off the meal.

In the afternoon I did trial a slow carb brownie recipe - leaving it in the fridge for now to cool and become fudge-y before giving it a try. I'll post up the recipe when I've tried it. Doesn't look quite as appetising as I had hoped though.

Dinner was a light meal of lentils, cauliflower and a small protein shake. Really didnt have much of an appetite though, so sort of forced it down.

Observations so far

• I think I do still feel a bit bloated from my binge on Saturday
• I don't know my results so far because I haven't checked but I think the bloated-ness from Saturday makes me feel like I haven't made any progress yet. I am only going to weight and measure myself once a week on Saturdays or I will let it make me paranoid
• Pardon this one but I haven't really been "regular" digestively, even though I think with the beans and veg my fibre increase has shot up. 

WAY too early to make any sort of judgement on this plan and its effectiveness for me, especially seeing as it has only been too proper days on it. Stay tuned to see how the rest of the week goes!

(Proper) Beginning

Officially I started my slow carbing plan yesterday - with a cheat day....

So it is probably fair to say it REALLY starts today. Let's do this!