Fork in the road !!.
For a few weeks now i have been pondering whether i need to have a change of direction, was almost going to post this as a question in the q and a thread but then realised that i could simply do a bit more research n reading and come up with the answers myself.
???
Well you see…when i came into all this (fitness, training ,weight loss etc) i certainly didn’t know where i was going…correction i did actually know where i was going and that was very rapidly towards early ill health and so my goals as such were nearly all ‘negatives’ ie didn’t want to be the way i was ie obese, stressed, unfit etc and that is where it all started.
So…18 months in and some 44+ lbs lighter, waist circ down from 42" to around 33 today and feeling a whole heap better…and by the way at least in a beginner sense having become an iron head …felt that it was time for a review and rethink.
I am actually happy with progress on the weights and now that i have a better idea of what i am doing i am happier (more confident) that my basic approach there isn’t too shabby.
The decision or ‘fork’ is that i felt that i had to now make a clear decision on what my emphasis should be ‘right now’ because i have probably got to the point where the beginner gains have slowed down to the point where i can’t support muscle development and get rid of body fat at the same time–or only very very slowly.
So i seem to have fallen into the classic dilemma of trying to do both at once and not really achieving either.
Now…contrary to what most would advise ie build muscle first i have decided that my long term goals are still to get rid of body fat until i am into an athletic category of bf ie around 13-15 % which i suspect will be a lot better for me both in the things that i do now and for my project plans.
Then…after a quick and hard cut of bf (hopefully hanging onto muscle) i can think about about putting on some lean mass but that will need a very smart approach-- so lots of thinking to do about that side.
For now though :
Plan A is cut some bf fast and hard.
Starting weight around 83.9kg (possibly reatining water after nights though)
This weeks plan :
Lifting…just 2 lifting days and 1 conditioning.
Diet…paleo/atkins style induction ie high protein, moderate fat and minimal carbs.
Fat loss strategy. fasted cardio walking every day supported by longer walks every day.
The weeks log (i will keep it all in one post)
Monday.
10.00 Fasted walk 45 minutes
1100. Breakfast ,3 egg ommelette.
1300. Forest trail walk 2 hrs
16.00 Cottage cheese, berries, creme fraiche, banana
17.00 1 tin tuna,2tsp mayo,dressing to taste
18.00 2 x quality burgers. 1 fried onion, dab of chilli chutney
20.00 Chicken drumstick and apple.
Overnight…dumped a whole load of water, peed 4 times in 2 hours.
Tuesday.
10.00 forest walk 1hr 50
12.00 breakfast 3 egg ommelette.
12.30 walk 45 minutes home.
13.00 cottage cheese,creme fraiche, berries,banana,honey
14.00 walk 3–to gym 40 minutes. workout (lifting heavy…deadlift day)
16.30 post workout shake and a couple of dates (fibre)
16.30 walk 4 (home) 1 hr 15 minutes
18.00 1 tin tuna + dressing, dates
1930 i piece fish,1 piece chiken + green leaf salad and ceasar dressing
Overnight…couldn’t settle, still awake at 02, saw 04 on the clock, restless, fidgety and for some reason itching !.
Wednesday.
Late start.
12.00 green tea. straight into fasted walk 1hr 20
13.30 2 egg omelette ,3 slices bacon, coffee, dates.
14.00 heavy rucking session, walk into valley, split some beech and carry out (74lb carry) 1hr 15 (time under load =20)
15.30 1 tin tuna and dressing.
16.00 second heavy rucking session 65lbs over 1hr 40 (1hr 20 load time)
17.30 protein shake in whole milk.
19.00 handful of almonds. main meal of cottage cheese, berries.creme fraiche ,dab of honey.
20.00 evening walk 30min
20.30 evening snack apple and chunk of hard cheese.
Better sleep overnight.
This mornings weight (dry) 82.8kg
Thursday
Late start again but transitioning back into nights so:
10.30 mug of green tea and straight into fasted walk 2hr10.
13.00 breakfast. cottage cheese.banana.berries.creme fraiche.dab of honey (pre work out meal)
13.30 walk to gym 35 minutes and workout ( 2nd lifting day) squat and bench done as pyramids.
16.00 post work out shake, 3 egg ommelette ,dates
16.30 walk home, forest circuit 1hr 20 with light load carry at end (approx 40lb)
16.30 coffee and chick drumstick
18,00 load carry 79lbs 50 minutes.
21.00 dinner (not admitting to what exactly.
Friday. disappointing start, weight has bounced up again (83.4) but might be due to a salty meal last night. More disappointment on our trainer friends magic scales …19.2% hardly any difference from a couple of months ago when it was 19.8% and to be honest that could easily be within measurement error range.
However–it’s a known starting point and it makes me even more convinced that i want to get down to a healthier %-first aim is 15%.
So–friday, and back to work tonight.
Weight on my scale 83.4 and then measured on our trainer friends magic jobby and at 19.2% bf so disappointed with that.
Waist just checked at a tad under 34" but might be a bit bloated after last nights dinner.
however-lesson is take that as a starting point.
Onwards :
11.00 green te/couple of glasses of water and out for a fasted walk 1hr 40
13.00 breakfast .cottage cheese,berries,creme fraiche;dab of honey.
14.00 coffee and cake treat
17.00 2x burgers, tom sauce (home made)
17.00 walk to gym 1hr 20. squat and bwe session (as circuit)
19.15. post work out shake and dates.
21.00 chicken and green leaf salad, dressing.
Overnight–at work running around up and down the hospital so pretty tired hungry and crabby by 0600, instead of going straight through fasted i had to have a small meal.
Saturday :
0600 at work, breakfast of cottage cheese,berries,creme fraiche, honey
Home to sleep.
17.00 up. weight 82.8kg (probably have to take this as end of week weight)
