Haha much appreciated! Maybe I should start an Instagram account as this is my chance to become an influencer. If I do get back in shape like I was before, I could say it was all down to this one fat burner supplement I took… use discount code 2sides_whufc to get 20% off your first order.
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Day 17 - 20/01/2021
Walk 3.7km
Breakfast (9:00am) - Coffee, Protein Bar
Lunch (1:30pm) - My Muscle Chef - Asian Stir Fry with hokkien noodles
Pre-Workout (6:30pm) - Monster zero sugar energy drink
Dinner (9:30pm) - Scrambled Eggs (2 full, 2 white), mushrooms, spinach, bacon
Gym
Incline bench - 1 x 10 - 60kg
1 x 10 - 70kg
1 x 5 - 80kg
1 x 1 - 90kg (drop set from here)
1 x 3 - 80kg
1 x 5 - 70kg
1 x 8 - 60kg
1 x 8 - 40kg
1 x 8 - 20kg (pause sets)
Flat DB Flies 4 x 10 - 16kg
Leg press - 1 x 10 - 120kg
3 x 10 - 160kg
Seated calf raises - 4 x 10 - 40kg
Barbell row - 4 x 10 - 60kg
Face Pulls - 4 x 10 - 20kg
Seated DB OHP - 4 X 10 - 18kg
Front raises - 4 x 10 - 8kg
Side bends 3 x 10 - 20kg
Comments - flat bench pressing 100kg on Monday, weird feeling in my elbow. Didn’t hurt, but felt like a tingle and only in left arm when extending. This is same arm where I am having some issues with my rotator cuff. Not sure if related. Also broke out in spots/red bumps around the elbow. Pretty sure it is unrelated but weird that its on in one arm and the same arm where I am having issues. Looking online with people asking similar queries and the general comebacks are either a pinched nerve or Triceps Tendonitis. Don’t think its either as I didn’t feel it today when lifting reasonably heavy on incline bench.
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Fuck yea bro! Go get a newspaper tomorrow and have a photo shoot looking sad while pressing your stomach out. Then when done make the post and offer services lol
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Nice start! Aren’t you glad you started without any boring ass cardio?! 
Easier said than done, but it’s important not to get ahead of yourself. It serves no healthy purpose to fret over when your first stall will be. You can always post in here if you’re unsure of how to adjust when you get to that point. Stalls will just be a part of the process and no big deal as you get in the groove.
Haha! Absolutely… I have that to look forward to 
Yeah you are right. Need to be patient and do things properly. My plan when I first stall is either to do two days a week of cardio. 5km runs each evening. Never been great at cardio so would be working to get under a time of 30mins. My 5km will be over the Sydney Harbour bridge as well so not the worst scenery which should help! The other idea was to do two days a week of HIT but then would be on a treadmill so not as scenic!
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Day 18 - 21/01/2021
Rest day - WFH
Breakfast (10:30am) - Coffee, salmon, poached egg, avo, sourdough
Snack (2:00pm) - Protein cookie, coffee
Dinner (7:00pm) - Steak, fried eggs, broccolini
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I was wondering if you were a West Ham supporter. Guess profile pic confirms that.
Yes, unfortunately. Although I can’t complain about this season!
What about you?
I don’t really follow football enough to have a favourite team really. I played it for about 10 years and never really picked a favourite then either to be fair. Weird I know.
Well if you enjoy a lot of false hope, frustration and disappointment may I suggest West Ham. Learn bubbles and you’re halfway there to becoming a hammer. Bubbles at Wembley, West Ham fans - YouTube
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Day 19 - 22/01/2021
Walk - 3.7km
Breakfast (9:00am) - spinach, egg and mushroom wrap, coffee
Lunch (1:30pm) - burrito bowl. Chicken, brown rice, guac, jalpeno, onion, coriander, tomato
Snack (5:00pm) - protein bar
Left the office very late and got home and didn’t have too much of an appetite so skipped dinner. Did have a few glasses of whiskey though to wind down which isn’t great but certainly helped.
Gym -
Decline bench press - 1 x 10 - 70kg
1 x 8 - 80kg
1 x 5 - 90kg
1 x 3 - 100kg (drop set from here)
1 x 5 - 80kg
1 x 6 - 70kg
1 x 8 - 60kg
1 x 8 - 40kg (pause set)
Cable flies - 4 x 10 - 20kg
Barbell row - 4 x 10 - 60kg
Lat push down 4 x 10 20kg
Leg press - 1 x 10 - 120kg
3 x 10 - 160kg
Standing calf raises - 4 x 10 - 70kg
Seated DB OHP - 4 x 10 - 18kg
Front raises - 4 x 10 - 8kg
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Day 20 - 23/01/2021
Breakfast (11:30am) - Spinach, chorizo, mushroom, scrambled egg in a spinach wrap
Lunch (4:00pm) - Tuna and avocado sushi roll (brown rice)
Dinner (9:30pm) - half a chorizo and spinach
Was a scorcher of a day so went to the beach. Missed a number of random places (top of leg, parts of my arm, parts of my belly) with sunscreen and got destroyed by the sun. Got home around 6:30pm, shower and then slept. Mrs woke me up around 9pm as she was worried I wouldn’t sleep through (which was debatable) . Got up and wasn’t that hungry so had a very light dinner. Spinach wrap and brown rice on a non-lifting day was a bit carb heavy so not ideal but still in a calorie deficit and something to improve on when fat loss starts to plateau.
Are you in England? Scorcher of a day???
I certainly wouldn’t be heading to a beach in January if I was back in England! I came to Australia around 6 years ago now. Initially to travel but got a job in Sydney and have never really looked back. Although there are a number of things I miss about back home!
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Day 21 - 24/01/2021
Went to the park and rented a pedal bike with the Mrs. Went around a couple of times which was around 8km. Was deceivingly tough!
Breakfast (11:00am) - Coffee
Lunch (2:30pm) - Pulled chicken, black rice, guac, lettuce, corn, tomato, coriander, onion, jalapeno, hot sauce
Snack (5:00pm) - Coffee
Dinner (8:00pm) - Barramundi, onion, Greek yoghurt, coriander, kale, avo, tomato
Day 22 - 25/01/2021
Week 3 completed.
Weight - 92.05kg (-1.60kg from last week) (-3.50kg from 04/01/2021)
Waist - 39 inch (-1 inch from last week) (-3 inch from 04/01/2021)
Other than the random sunburnt spots, not much visual change from last week. Weird as the change last week was the most visually different, but smallest amount of weight lost. This is the most amount of weight loss so far in a week, but no visual change! Regardless, weight still dropping off so cannot complain.
Walk 3.7km
Breakfast (8:00am): Coffee
Lunch (12:30pm): MyMuscle Chef Asian Chicken Stir Fry (chicken, hokkien noodles, vegetables)
Post workout (7:30pm): Kangaroo jerky
Dinner (8:30pm): Scrambled egg, bacon, mushroom, pepper, kale, onion
Gym
Sumo Deadlift - 4 x 5 - 100kg
Lat pulldown - 4 x 10 - 50kg
Incline DB Press - 4 x 10 - 22kg
Flat DB Flies - 4 x 10 - 16kg
Leg press - 4 x 10 - 170kg
Seated calf raises - 4 x 10 - 40kg
Rear delt fly (cables) - 4 x 10 - 7kg
Lateral raises - 4 x 10 - 10kg
Side bends - 3 x 10 - 20kg
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Day 23 - 26/01/2021
Breakfast (11:00am) - Scrambled egg, bacon, mushroom, kale
Lunch (4:00pm) - Smoothie (strawberry yoghurt, strawberries, whey protein, milk, banana, vanilla yoghurt & ice
Dinner (8:30pm): wagyu beef with wombok slaw, hoisin sauce, egg mayo, chilli & ginger relish. Low carb bun
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Weight is flying off you, great job. Looking forward to seeing where you end up.
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Day 24 - 27/01/2021
Breakfast (9:00am) - Vanilla YoPro Yogurt, Coffee
Lunch (12:30pm) - My Muscle Chef - Asian stir fry
Snack (3:00pm) - Beef Jerky
Dinner (8:30pm) - Steak, fried eggs, brocolli
Gym -
Flat bench - 5 x 5 - 80kg
Barbell row - 1 x 5 - 70kg
- 3 x 10 - 60kg
Machine flies 4 x 10 - 30kg (i think)
Squat - 4 x 5 - 100kg
Lat pushdown - 4 x 10 - 20kg
Reverse flies - 4 x 10 - 7kg
Lateral raises - 4 x 10 - 10kg
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Day 25 - 28/01/2021
Breakfast (11:00am) - Scrambled eggs (3 whole, 3 whites), coffee
Lunch (2pm) - beef jerky, protein bar, coffee
Dinner (7:30) - barramundi, spinach, avo, onion, brocollini
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