Week 3 review

3 weeks down.

In 2 weeks I had lost 6 pounds and around 7 inches although I thought I had done pretty badly last week - I felt a bit bloated. I don't feel bloated this week but I for some reason feel a bit sceptical about a loss in pounds or in inches. Can't explain why, call it instinct.

I have now finished the peanut butter so that won't be able to haunt me, but

Day 21

I didn't domino today like I had done with the almonds yesterday. So good news there. I think I had in total about 20 almonds. Thought I finished them until I saw another huge bag sitting there which I am going to do my best to ignore for obvious reasons.

After 12 consecutive days of hard training, I had a rest day today though. Definitely needed it and I will be waking up bright and early to train hard tomorrow. With the rest day I should be well prepared to up the intensity and annihilate myself :)

Day 20: Dominoooooo

Oops. Really understood the idea of domino foods for the first time today. I was a bit peckish and decided to treat myself to 10 almonds.

Unfortunately within an hour that 10 became something like 80. Don't know what came over me - I'm only 2 days from cheat day and its not even like I was that hungry or anything.

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??

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.

Days 6 & 7

I somehow completely forgot to update yesterday!! Whoops. Must give myself a slap on the wrist for this sort of slip or it will keep happening.

I think day 6 yesterday was ok, stuck to the plan as I was meant to and felt fine. I think I am still going a bit OTT with the whey protein, although I think it is important for keeping up protein intake. Also peanut butter - I keep craving it. I know it is meant to be ok in tiny quantities, but NOT 3 fairly generous teaspoons and certainly NOT everyday.

Day 5

I felt pretty good today. Stuck to the plan with absolutely no problem and didn't feel hungry.

Started the day with some leftover pork, lentils and green leafy salad.

I was then beasted around a personal training studio by my trainer - I really felt a difference in my own energy levels today and really could push myself more. Must be something in what I am eating taking effect. Plenty of work on strengthening my shoulders, cardio through rowing, some barefoot running and finished with some barbell squats. Loved it.

Lunch was a bit late - some leftover roast chicken, refried beans and a load of fresh spinach. Really filling. I also trialled a recipe for slow carb brownies, which I will share soon.

I was still stuffed by the time dinner came around so had a light meal of some cumin spiced chicken and salad - I didn't have the space for any legumes tonight.

Main thing today is that I really felt like my system was cleaner and a bit cleared out today - major difference from Monday and I am grateful for it.

Still not sure about weight/inch loss, but I will find out on Saturday - that combined with it being my cheat day is a big reason to look forward to it! :)

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!

Training and the 4 Hour Body

One of the things Tim Ferriss emphasises is the importance of not overtraining. Does more harm than good.

I'm lucky enough to have one of the best, if not THE, best personal trainer in my area personally training me 3 times a week. That is 3 times a week of pushing myself to my limit, often ending up a sweaty wreck on the gym floor, too sore to move.

As painful as that sounds, I am looking forward to it - no pain, no gain after all.

In addition to that, I will be doing 2 bootcamp sessions a week, at Strictly Bootcamp, the best fitness boot camp in the area - also founded by my trainer.

And I will be keeping up my running, 2-3 times a week.

Sounds a lot, but I don't really run hard - it is more a hobby/recreation than exercise. I won't be burning myself out on running, that is for sure.

What are you guys doing exercise-wise to help shape your bodies?