IBelieveInMe_gy’s BodyBlog

so I dropped the cheese and wine treats every other day of the week..so I cut alcohol from my life…so I stopped eating late night meals…no later than 7pm, so I ate clean 95% of the week…so I cut down my portions..so I ditched my usual weight training and got into a high intensity circuit program, 30 seconds rest between sets…so I added cardio to my workouts..a 5km run once a week, upped it to twice a week….thats all been easy..the hard part is consistency…I’m looking forward to some personal challenges in the next two months..next week I ran a 4km race, 2 weeks after 8km, 2 weeks after 11km and 2 weeks after 13km….I’m training towards this and I am realising that when you set goals and work towards them, it adds purpose to your healthy lifestyle….I’m feeling pretty good..getting fitter…I’ve lost 5kg in the last 2 months..maintained my muscle mass…consistency calls and thats the hard part!

so far so good…cardio sprints twice a week for 30minutes..every two days…I’ve already lost 2.2kg since the new year.. that’s the chirstmas bulge heading out of the door! Concentrating on the basics at the moment..lifting heavy with little rest in between, trying to eat clean…adjusting my portions and meal timing to see what really works.

I weighed myself today and I was pleasantly at 103kg!! which is  3 kg from my goal of 100kg, but much less weight than I’d put on this time last year when I was almost 107kg! I had a few huge nights of drinking and revelry, did not eat as clean as I usually do, but that said, I was conscious of what I ate and I tried to contain my excitement at culinary delights at all the xmas and new year parties I went to. I intentionally took 2 weeks off from the gym as last year I was consistent for almost the whole year. What I did tho was to include in some cardio, HIIT days every 2-3 days of the holidays, sprints around the oval for 5-6 sets and stair work for 10 sets then a 110-15 slow jog home…I feel achieved because on Monday I hit the gym again and start getting ready for the rugby season, I feel refreshed, I’ve satisifed all my cravings and I’m sure it will shock my body to new gains when I get back to the business on Monday, my goal remains 100kg with a reduced body fat percentage, but I feel that is not too far away. Happy new Year to all and good luck with your goals!

its going to be a tough 4 weeks…started on Saturday with a pretty intense back workout..its Tuesday and I’m still aching..love it!! Monday was Chest and Triceps day, I’m giving it a 70% rating I’d say..managed 20min of HIIT cardio..this is my main focus in the next 4 weeks, at least 3 sessions of cardio and in addition to my weekly 3km run…watching my food intake too..have reduced my portions and increased the frequency of my meals…consistency and discipline are the key..today was rest day since I’m on a 3 week split plus my weekly run…

Monday: Chest and Triceps + 20min HIIT

Tuesday: Rest Day

Wednesday: Legs, Calves and Shoulders + 25min HIIT

Thursday: 3km Run (AM) / Back and Traps + 25min HIIT (PM)

Friday: Rest Day

Saturday: 25 - 30 minute Hill sprints (AM)

Sunday: Rest Day

PS: important that I reduce alcohol intake!!

so far so good…working hard at the gym, running 4km once a week, trying to keep the diet clean though I must admit that it seems that xmas being a few weeks away there are lots of parties to go to…last 3 weeks has been HEAVY with low reps, for the next few weeks towards the xmas break I will be reducing the weight slightly and increasing my reps from the 6-8 range to the 10-12 range with very high intensity..my main aim being to burn as much fat as possible…introducing another cardio session of HIIT for 20-30 minutes in addtion to my 4km weekly run..weights dropping too which is good…thought I might look into calculating my fat percentage which is what I want a reduction in.

Well..after a week of indulgence…lots of wine and food, its time to get accountable again, goals and how to get to those goals usually sets me on the right track

Goal 1: By the end of the Year, hit 100kg and fit into my size 40 Sean John Jeans

Goal 2: Build more muscle mass, Lift HEAVY for the next  6 weeks

Goal 3: get myself into a burning fat mode: eat healthy and clean, portion control

Goal 4: Keep fit for the Rugby Preseason training: 2 cardio units a week: 40min Long Slow Distance, 30min High Intensity

Goal 5: Get cut by doing the above, more muscle definition

A great month of consistent clean nutrition, consistent training, consistent cardio and ready for the next month. The gains are slwoly but surely coming through. More muscle mass, loss of body fat, the next stage starts in the month of June. Goals for the month of June:
- Eat Clean

- Cut down on alcohol and cheese
- Water all through the day

-  Lift HEAVY at the gym

- Up the cardio either in duration or intensity

After the next four weeks I have a whole rest week to look forward to : )  I hope to get to 102kg this month and get closer to the 100kg mark!! cosnsitency and discipline counts

ok…granted that I have been semi consistent in my rugby training but after the last few saturdays of playing some great rugby, I decided to start attending training on a more serious note only to discover that only 5 of my team mates in my grade showed up and that seems to be the norm. So what I hoped was going to be a regulat twice a week cardio (I find it easier to do cardio with ball in hand and actually playing the game, than running around the block for 30min). I’ll have to come up with a good cardio regime if I have any hope of reducing my body fat percentage. My nutrition has been really good this wee, now I have to contiue that commitment to my weights and cardio session.

been knocked out by the flu for the last 4 weeks,the weather in sydney is all over the place. Whats hurt most is not being able to do any excercise..no gym…no boot camp. Its been frustrating! As I’m on the road to recovery, I went to the gym last week and its amazing how much loss of strength affects me. I can barely lift the weights I used to and I’ve had to start creating a base for my next assault. Lighter weights and going to start building the temp up as the weeks go by. I will be going to boot camp once a week until I get some real strenght gains and I’m back to my normal self. What I have tried to keep consistence is my nutrition and as a result my weight hasn’t really changed to much. The first 4 weeks from today is the building phase.

its been 10 days since new years and new resolutions and I’m happy to say I’m on track! have discovered that moderation is the key, especially with nutrition. I sabotaged my efforts last year with cheating with my cheat foods and indulging in around 3-4 bottles of wine a weekend. Now that I look back there was no way I was going to get any where. for the last 10 days, I have eaten clean, worked hard at the gym and its amazing that I can already see changes in my body, subtle changes. I was starting to get a little rounded and my body fat definetly increased a tad, but I’ve already lost almost 2kg which is an encouraging sign.

Boot camp has began and I must say that its good to be feeling that ‘pain’ that sense of achivement, the muscle burn. The instructors are excellent at what they do and their knowledge knows no bounds. My feeling is I need to be true to myself or else it will all go to waste.

looking forward to the third week of the month…I must succeed!