He bald, he fat, he looks closer to a heart attack

holdfast

So I am following on from my thread last week outlining my plan for the next six weeks http://www.boards.ie/vbulletin/showthread.php?t=2057768096 please see link.

Planning ahead for the week ahead, trouble points are the start of the week. I am working away from home and long hours most likely. Also the weekend ahead I have in laws around so the spare bedroom ie my gym is going to be out of play. These are also times when my diet is not going to be perfect.

So the week will look like this training wise
Monday - Easy strength and HIIT
Tuesday - off - mobility
Wed- Easy strength and HIIT - mobility
Thurs- Easy Strength and HIIT - mobility
Friday - Easy Strength
Sat - Cycle 90mins - mobility

Today
I walked for a 1/2 hr.

KB swings 28kgX5X20
Farmer walks 60kgX5X20m
One arm rows 45kgX5X2/2

front squats 50kgX3X3
press 50kgX3X3
face pulls 3X8

20mins of 30sec on 30 sec off punch bag

kneeling ab wheel 3X3
Wind mill 20kgX3X3

Diet
2856 kcals
Carbs 174g
protein 178g
fat 165g

Diet measurement I think nearly 90% right. I will post up a photo, when i figure how to do for comments

Mellor

Best of luck. The Fitness logs might be the best place for this thread

holdfast

Sound your right, my mistake. Maybe a mod could move it please ?

Mr. CooL ICE

holdfast wrote: »

Sound your right, my mistake. Maybe a mod could move it please ?

Done.

Also, training logs need swanky names, otherwise they don't count...

holdfast

Nic, thanks. How about he bald, he is fat, he looks closer to a heart attack

Yesterday.
No walk, hard physical day at work. Up at 6 and not finished 9. Got mobility work done.

Bfast - 2 scoops protein, 75gm plus milk porridge
lunch - chicken, ham, cheese, soda bread toasted
Snack - protein bar, apple, turkey meat 200gm, peanut butter

Today

walk 30mins

100swings 32kg
one arm rows 40kgX5X2/2
farmer walk 48kgX5X40m

kb squat 48kgX3X3
one arm press 32kgX3X3/3

kneeling ab wheel 3X3
Wind mill 16kgX3X3

100 kb snatches 24kg

530cals and max bpm 166

Really happy got a session in this evening, i could easily given in, but I knocked out it out. Before I might have used an excuse of not enough time and visitors in the house.

Also got food prep done for tomorrow in place - bonus

today diet
porridge, toast, bacon, eggs
protein, spinach, peanut butter and banana shake X2
roast chicken, mash, carrots and peas
protein bar, apple.

holdfast

Today,

Went well today,away from home again today and tonight. Not a great sleep last night went to be 11 to 6, grabbed another 1/2 snooze later in the day. Positives got training done, diet was good and mobility work thrown in. Not perfect in each one but 80%. Still having to drag myself to training, hoping I wont have to talk myself into it all the time and it becomes a habit. If I can keep going like this I will lose weight. Problem is the "weekend is coming" and the crisp walkers are moving south and sadly I dont have a great wall/will to stop them

Training
I walked for a 1/2 hr.

KB swings 28kgX5X20
Farmer walks 60kgX5X20m
pull ups 5X2

front squats 70kgX3X3
bench press 70kgX3X3

TGU 28kgX5X1/1

HIIT on bike 30sec on 30sec off max bpm 161. calories burn 724

Diet,
peppers 1/2 red/ yellow
turkey 70 gm
3 eggs
2 slices toast

lunch and dinner same thing
2 turkey burgers 250gm total
150gm new spuds
150gm peas and sweet corn

fufill bar and apple, almonds

holdfast

Yesterday

The struggle was real, kind went off the rails diet wise. Not a great sleep, pulse long week let me think I could reward myself. Got out for a walk in the morning before breakfast

Diet
Porridge, eggs, bacon, 3 slices of brown bread toast
protein X 2 spinach, banana, peanut butter, fulfil bar apple
garlic bread roll and spag bol
keoghs

today

I good bit better although I had a sneaky bag of keoghs again. Got out and did a walk for 30mins, in local forest and swim for 30mins in the sea. Which was just like been in a bath and really enjoyable.

swings 40kgX5X10
swings 32kgX5X10
Pull ups 2X5
farmer walks 72kgX5X20m

kb squat 48kgX3X3
one arm press 32kgX3X3/3

TGU 32kgX5X1/1(killer, just felt awkward on the RHS)

HIIT on run 220m 60sec on 60sec off max bpm 165. calories burn 620

Diet was ok although the fasting plan did not last long
Porridge, eggs, bacon, 3 slices of brown bread toast
ham sambo
chicken breast 1.5 peas, sweet corn, roast potatoes, baked beans
keoghs

holdfast

Yesterday

Walk for 60mins

swings 40kgX5X10
swings 32kgX5X10
Pull ups 2X5
farmer walks 72kgX5X20m

kb squat 48kgX3X3
one arm press 32kgX3X3/3

kneeling ab wheel 3X3
Wind mill 16kgX3X3

KB Snatches 16kg 15sec on 15 sec off 40 rds taken from the Viking protocol book.

Diet was not great, well not where I wanted to be. But an improvement for other weekend binges. Going into week four of in laws visiting and siblings is grating and the junk that is spread around. Anyway breathe and if one must endure, endure.

Besides that issue, I need to try draft a meal plan to see would that give me a bit more structure.

holdfast

Long time, no train. I guess that is my biggest problem. Losing consistence in diet and then in training. If I was a betting man I would say you will see a lot of this gaps in my log.

But I have started again

Yesterday

3 mile walk - 50mins

swings 40kgX5X10
swings 32kgX5X10
Pull ups 2X5
farmer walks 72kgX5X20m

kb squat 48kgX3X3
one arm press 32kgX3X3/3

kneeling ab wheel 3X3
Wind mill 16kgX3X3

HIIT on run 220m 60sec on 60sec off max bpm 171. calories burn 638


Diet
3 eggs 2 turkey bacon, porridge milk made 200gm, 2 toast
2 scoops protein, spinach, banana 115gm, 80gm peanust butter and 1 apple
chicken curry 400gm, rice 100gm, peas and sweet corn, 30gm naan bread
tortilla chips 50gm

holdfast

Yesterday

3 mile walk - 50mins

swings 40kgX5X10
swings 32kgX5X10
Pull ups 2X5
farmer walks 72kgX5X20m

kb squat 48kgX3X3
one arm press 32kgX3X3/3

kneeling ab wheel 3X3
Wind mill 16kgX3X3

HIIT on run 220m 60sec on 60sec off max bpm 171. 5rds
Punch bag work 30sec 30sec off 10rds


Diet wise
3 eggs 3 bacon, 2 toast
chicken breast, rice 1/2 cup, mixed peppers and red onion, peas and sweet corn X2

ham 100gm sourdough bread 100gm
turkey breast 100gm, 2 slices of whole wheat bread
fufill bar, apple, peanut butter


Today

Pretty much a repeat of yesterday


3 mile walk - 50mins

swings 40kgX5X10
swings 32kgX5X10
Pull ups 2X5
farmer walks 72kgX5X20m

kb squat 48kgX3X3
one arm press 32kgX3X3/3

kneeling ab wheel 3X3
Wind mill 16kgX3X3

HIIT on run 220m 60sec on 60sec off max bpm 171. 5rds
3.5 rds of 100 single skips, 10 kb swings 24kg, 100swings 10 goblet squats 24kg kb for 10mins


Diet wise
3 eggs, turkey 50gm, peppers, porridge milk, 2 toast
chicken breast, rice 1/2 cup, mixed peppers and red onion, peas and sweet corn X2

sourdough bread 100gm
fufill bar, apple, peanut butter


Training going well, eating a bit much. But at home alone and bored so this is not helping