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  1. #1
    DF VIP Member Spennyboy's Avatar
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    Default Spennyboy Progress Journal (2010)

    Hey guys,

    Long story short, I'm back!

    Training at the moment to loose weight as a priority.

    Weight Loss Record

    3rd April 2010 - 16st 11lb - 31.5% BF

    10th April 2010 - 16st 9lb - 30.8% BF

    17th April 2010 - 16st 7lb - 30.1% BF

    24th April 2010 - 16st 5lb - 30.5% BF

    1st May 2010 - 16st 4lb - 29.2% BF

    8th May 2010 - 16st 1lb - 31.1% BF

    15th May 2010 - 16st 3lb - 28.9% BF

    22nd May 2010 - 16st 1lb - 28.6% BF
    Been getting down the gym in the morning before work and doing 5km on the treadmill and then a light swim. (Thats all I can fit in before work because of time)

    In the evening I use free weights at home, they are only low weights but I do various exercises at high reps just to get the blood pumping. I'll typically do 30 mins of this which include press ups.

    Been trying to get my diet sorted out, at the moment it looks a little something like;

    Breakfast:
    Banana +/or Porridge (semi skimmed) / peanut butter on wholemeal toast (2x)

    Mid Morning:
    Piece of Fruit or Veg

    Lunch:
    Tuna/Samon Salad Sandwhich, Fruit Salad, Walkers 'Baked' crisps.

    Mid Afternoon:
    Piece of Fruit or Veg

    Dinner:
    Pasta dish / Chicken in wholemeal pita / Chicken/Steak Salad /Jacket Potatoe and Beans.

    I'll have a cup of tea in the morning and possibly one in the evening, drinking water all day and at worse i'll add a tiny amount of Robinsons orange sugar free fruit juice.

    Any advice/criticism/ideas most welcome - particular any information regarding weight loss.

    Cheers.

    Last edited by Spennyboy; 24th May 2010 at 01:53 PM.

  2. #2
    DF PlaYa Titanium's Avatar
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    Default Re: Spennyboy Progress Journal (2010)

    Carbs are your enemy......... try to reduce them right down. if you find it hard try to switch all your white rice,bread,pasta to wheat type ones.

    its important to make sure your metabolism is going so small meals every 2-3 hours is a must.

    for cardio you cant beat HIIT, look it up its very good, alot of study done and it is supposed to be better then running at the same speed.


    because you have got small weights, i suggest you do intense sessions on them, get the blood really pumping, ideally you should be looking to go heavy....

    Try looking into Tabata, it s a killer 4 minute exercise but its very good for bodyfat loss.

    so to recap

    -reduce carbs, try to make your last meal carbfree
    -HIIT for cardio
    -increase intensity of your weight lifting activites
    -look into Tabata

    Good Luck mate, its gonna take time, your in it for the long run.... but you should feel healthier within 2-3 weeks

  3. #3
    DF VIP Member Spennyboy's Avatar
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    Default Re: Spennyboy Progress Journal (2010)

    Going down at 2lb a week so far.

    Had some spare time this morning and managed a 7k run instead of the normal 5k.

  4. #4
    DF Jedi cyprus's Avatar
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    Default Re: Spennyboy Progress Journal (2010)

    Keep it going Spanners! Hope you're not slacking this week. How tall are you by the way? Oh and how long are the 5km/7km runs taking?

    Fuck me, I sound like a right pervert asking everyone how tall they are tonight. My intentions are benevolent

  5. #5
    DF VIP Member Spennyboy's Avatar
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    Default Re: Spennyboy Progress Journal (2010)

    Not slacking at all mate. Just 1lb last week though - have to work a tad harder this week for the 2lb.

    5km is taking 35-40 mins - because I do interval training it gives me a avg of about 7.5km/ph

    I'm 5'8 btw.


  6. #6
    DF VIP Member Spennyboy's Avatar
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    Default Re: Spennyboy Progress Journal (2010)

    Another 3lb shed last week - i've taken to doing 10 mins of shadow boxing in the Sauna in the morning also.

    10lb down so far, hopefully hit the stone mark in the next 2 weeks

  7. #7
    DF PwNagE ant3b's Avatar
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    Default Re: Spennyboy Progress Journal (2010)

    Boxing in the Sauna will do wonders!! Kudos mate

  8. #8
    DF Jedi Zippeyrude's Avatar
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    Default Re: Spennyboy Progress Journal (2010)

    good work

    anything over 2lb per week and you risk losing muscle mass

    slow and steady loss is the way to go, your rate is bang on.

  9. #9
    DF VIP Member Spennyboy's Avatar
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    Default Re: Spennyboy Progress Journal (2010)

    Updated my record.

    No idea what happen during the week of the 8th > 15th - I didnt break from training or diet so that reading was a suprise and a disappointment, for that reason i've decided to include the body fat percentage reading per date as that paints a different picture. Accordingly to the scales i went +2lb, however the BF% actually decreased a fair bit.

    Interesting - and yes I weigh myself at the same time on the same scales.

  10. #10
    DF PwNagE ant3b's Avatar
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    Default Re: Spennyboy Progress Journal (2010)

    maybe added a bit of muscle

  11. #11
    DF PwNagE super mike's Avatar
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    Default Re: Spennyboy Progress Journal (2010)

    Bump. How's it going?

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