Baller-UK’s BodyBlog

Three months in, and things are looking pretty good, Ive lost a total of 7Kg overall weight, probably more in fat, but have put some muscle on too. Ive 2 inches off my wasteline and put half an inch back on my arms to get back where I started on the 1st December! I hindsight the month off training was a BIG mistake, and one I won’t be making again!

My routine hasn’t changed much from my original plan, but I am putting more of an emphasis on cardio now, I do 1:20mins 3 times a week, keeping my heartrate at around 140bpm, which is a little over the "optimum" HR for fat burning, but I’m finding it working well for me. Cardio is broken down to 20 mins bike, 20 mins treadclimber then 40 mins on the crosstrainer. I try ad rest as little as possible between excersizes, then do a 15 minute session on my abs, trying to hit all areas in turn.

Weight sessions are still split as follows:

Monday - Chest / Tri

Wednesday - Back Bi

Saturday - Shoulders / Legs

I’m lifting 3x sets of 6 reps as heavy as possible, then one final set with a 30% reduced weight, to failure. My diet is pretty clean, but I’m not sure I’m eating enough to really increase muscle size, bt as my main goal at the moment is fat loss, its not such a big deal, I just don’t want to put on weight before summer, its getting pretty warm in Bristol at the moment.

I’m still taking photos every two weeks, and although I havent lost any bodyweight over the last 3 weeks, I am defonatly reducing bodyfat, and can only assume I’m accruing muscle at the same rate!

I’ll try and post again sooner, perhaps at the end of the month.

I totally blew it over christmas. My girlfriend threw me a suprise birthday party on the 13th, all my mates from uni came up from Portsmouth, so I thought I’d get back on the alcohol after 11 months off. This was my first mistake! I must have drunk so much, and for 3 days after couldn’t even think about going to the gym. The following friday was my office party, and "all you can eat, all you can drink" affair, so I thought theres no point going to the gym for 2 days, just to undo it all again at the party. And I figured i could let my hair down a bit after a solid 11 month or so training and not drinking. Following a hell of alot to eat and drink, Christmas came, with more to eat, drink etc.

 Before I knew it, it was 17 days since i saw the inside of my gym, I was a stone heavier, yet also lost 1/2 an inch off both arms - I had completely let my self go!

 So 2 days before new year, I got back in the gym, and started ramping up the weights / cardio. Ive never liked cardio, and always done the bare minimum in the gym (i can swim for 2 hours and not feel a thing though - weird!).

 So My New Years training program is the same basic 3 day split routine as it was before, but with added cardio days inbetween weight sessions to help lose fat. My routing looks like this:

Monday: Chest / tri

Tuesday: Cardio

Wednesday: Back / bi

Thursday: Rest

Friday: Cardio

Saturday: Shoulders / Legs

Sunday: Rest

I will be adding 2 minutes per week on cardio days, to get the fat off and increase my fitness.

Its now the 7th of Jan and Ive lost half a stone of fat already (have a pretty solid diet) and feeling great!