Mate, 400m is such a filthy distance! Between a fast jog and a really long sprint! Thought I was hard and tried the first one uphill. Quickly realised that was a bad idea. Had a deeeep burn in my lungs after completing.
Thanks for sending through that link, may time myself tonight with an all out sprint then take that has a reference point going forward. Something to look forward to 
Yeh absolutely. Even though the scales help with the weight loss, seeing the changes is very motivating. Also fitting in a few shirts I havenāt been able to for a while!
Getting a good pump in at the gym. Some vascularity in my bis, the vein in my shoulder (such as in the very first photo on my first post) was back! However, trying not to get ahead of myself and realise there is still some distance to go!
Day 50 - 24/02/2021
Breakfast (11:00am) - Coffee
Lunch (2:00pm) - 3 pieces of french toast (egg whites, sugar sub, cinnamon and vanilla extract) with yopro yoghurt and blueberries
Snack (3:00pm) - Protein bar
Pre-workout (5:00pm) - Coffee
Dinner (9:00pm) - My Muscle Chef - crumbled chicken and roast potatoes
Snack (11:30pm) - Bowl of sugarfree jelly/jello
Gym -
Chest Press (Machine) - 4 x 10 - 80kg
Barbell Row (underhand) - 1 x 10 - 60kg
2 x 10 - 70kg
1 x 10 - 60kg
Squat- 4 x 10 - 90kg
Cable Files - 4 x 10 - 20kg
Low Row - 4 x 10 - 80kg
Lateral Raises - 4 x 10 - 10kg
Lat Pushdown - 4 x 10 - 20kg
Day 51 - 25/02/2021
Breakfast (9:00am) - Coffee
Lunch (12:30pm) - Rye wraps - half chicken with spinach
Snack (2:00pm) - Protein bar
Dinner (8:30pm) - My Muscle Chef - Beef Stroganoff With Spinach Fettuccine
Snack (10:30pm) - Bowl of sugarfree jelly/jello
Day 52 - 26/02/2021
Walk - 3.7km
Breakfast (9:00am) - Coffee, wrap with spinach, mushroom and egg
Lunch (12:30pm) - barrimundi, brocolli and brown rice
Snack (2:00pm) - Protein bar
Dinner (8:30pm) - Protien shake and beef jerky
Gym -
Sumo deadline - 1 x 5 - 100kg
1 x 3 - 140kg
2 x 1 - 150kg
1 x 3 - 140kg
Chest press (machine) - 4 x 10 - 80kg
Seated barbell OHP - 4 x 10 - 30kg
Cables flies - 1 x 10 - 20kg
3 x 10 - 25kg
Row - 1 x 10 - 70kg
3 x 80kg
Flies (machine) 4 x 10 - 50kg
Lat pulldown - 4 x 10 - 50kg
Face pulls - 4 x 10 - 30kg
Shrugs - 4 x 10- 30kg
Laterial raises (seated) - 4 x 10 - 10kg
Met up with a friend after work. Had 3 beers so tried to keep dinner light and protien heavy.
Day 53 - 27/02/2021
Breakfast (11:00am) - ham, egg and cheese on malted rye bread with spinach, onion, cucumber, pepper
Lunch/Dinner(4:30pm) - protien pancake with raspberries and sugar free butterscotch syrup
Snack (6:00pm) - protein bar
Day 54 - 28/02/2021
Breakfast (11:00am) - coffee, wrap - scrambled egg, bacon, onion and avocado
Lunch (3:00pm) - Singapore carrot cake (scrambled egg and radish), hainanese chicken with noodles. Satay chicken skewers.
Snack (5:00pm). Protien bars
Snack (7:00pm) - satay chicken skewers
Dinner (10:00pm) - Protein pancake
Attempted 4 x 400m with 120s RI. Attempted 2 uphill, 2 downhill. For the second uphill, got to around 300m and had nothing else to give. Still struggling to find the right pace.
Iām away for the week so doubt Iāll have much time to update. Going to try and continue exercising on the same days but may prove difficult. Will update the log when I get the chance.
Day 55 - 01/03/2021
Week 8 completed.
As mentioned, away for the week so havenāt been able to weigh myself as no scales. Took a couple of pictures though
Breakfast (11:00am) - bacon and scrambled eggs
Snack (1:00pm) - protein bar
Dinner (7:00pm) - lamb shoulder wrap with onion, spinach, tomato, eggplant and a bottle of wine.
Gym -
Bench press- 4 x 5 - 80kg
High row - 4 x 10 - 80kg
Flies (cable) - 4 x 10 - 20kg
Lat pulldown - 4 x 10 - 52kg
Chest press - 4 x 10 - 50kg
Lat pushdown - 4 x 10 - 20kg
Laterial raises - 4 x 10 - 10kg
Managed to sneak in a gym session before we left for the Hunter Valley. Went to a different gym so equipment there was not the same and only had a hour parking but did what I could. Photos are obviously in a different lighting so not a fair comparison to the others, and there is still a lot of fat there but feel my rear delt is popping in the second photo! Going on a wine tour and no gyms around so not going to be the best week fat loss wise. Will do some bodyweight exercises in place for the gym session Wednesday and will try to run a 5k at some point during the week.
Day 56 - 02/03/2021
Breakfast (10:00am) - wrap - scrambled egg, bacon, avo, onion and lettuce
Lunch (2:00 - 5:00pm) - cheese and wine tour
Dinner (7:00pm) - hamburger, cheese, lettuce, tomato
Snack (8:00pm) - protein bar
Day 57 - 03/03/2021
Breakfast (10:00am) - wrap - scrambled egg, bacon, cheese, hash brown, tomato relish
Snack (12:00pm) - protein bar
Dinner (7:00pm) - chicken thighs, onion, spinach, tomato, eggplant, zucchini and some wine
Youtubed home workout and used big Jeff Cavaliereās routine in place of the gym;
Did routine A x 3 - was difficult!
Day 58 - 04/03/2021
Breakfast (10:00am) - wrap - scrambled egg, bacon, avo, onion and lettuce
Snack (12:00pm) - Protein Bar
Dinner (7:30pm) - Went out to a Mexican - lamb tacos and chicken fajitas. Few drinks after
Did not got for a run but me and the Mrs rented some bikes and cycled around Nelsons Bay for around a hour.
Day 59 - 05/03/2021
Breakfast (10:00am) - raspberry, blueberry, blackberry with yoghurt. Homemade bread with mixed berry jam/jelly
Lunch (3:00pm) - Spinach and 2 boiled eggs
Dinner (7:30pm) - Beef ribs and nachos
Found a gym and got a day pass
Bench press- 4 x 5 - 80kg
Barbell row - 4 x 10 - 60kg
SS - Seated Row - 4 x 10 - 50kg
Squats - 10 x 4 - 80kg
Lateral raises - 4 x 10 - 10kg
Flies (cable) - 4 x 10 - 30kg
Lat pulldown - 4 x 10 - 59kg
Reverse leg curl - 4 x 10 - 40kg
Seated OHP - 4 x 10 - 40kg
Also rented a paddleboard for a hour so counting that for some cardio!
Day 60 - 06/03/2021
Breakfast (10:00am) - raspberry, blueberry, blackberry with yoghurt. Homemade bread with peanut butter
Dinner (5:00pm) - Burrito bowl - chicken, brown rice, guac, tomato, jalapeno, onion, beans
Snack (8:30pm) - Popcorn, frozen yoghurt and protein pancake
Day 61 - 07/03/2021
Breakfast (10:00am) - wrap, scrambled eggs, beans, cheese, hash brown, chorizo
Dinner - (8:00pm) - Chicken burrito, lettuce, onion, cheese
Went out to watch the UFC and had a few beers. Obviously this week has been horrendous fat loss wise given diet and alcohol intake. However, back from holiday now so time to get back in the gym and the calorie intake back on point.
Day 62 - 08/03/2021
Week 9 completed.
Weight - 88.25kg (-0.95kg from 2 weeks) (-7.30kg from 04/01/2021)
Waist - 36 inch (-0.5 inch from 2 weeks) (-6 inch from 04/01/2021)
Very happy that the weight has dropped and stayed off given last week. Returning back to work after a week off, will likely be a late one so cardio day will be later in the week once I have caught up a bit.
Breakfast (10:00am) - breakfast burrito x 2. One with bacon, scrambled eggs, cheese, tomato and has brown. Coffee
Lunch (12:00pm) - Protein bar
Dinner (9:00pm) - Steak, eggs, sweet potato salad and Asian salad.
Chest press - 3 x 10 - 80kg
SS 1 x 10 - 40kg
Seated row - 3 x 10 - 80kg
SS 1 x 10 - 40kg
Squats - 6 x 3 - 100kg
SS 1 x 10 - 60kg
Lateral raises - 4 x 10 - 10kg
Flies (cable) - 3 x 10 - 27kg
SS 1 x 10 - 15kg
Lat pulldown - 3 x 10 - 60kg
SS 1 x 10 - 25kg
Shrugs - 3 x 10 - 30kg
SS 1 x 10 - 20kg
Reverse leg curl - 3 x 10 - 40kg
SS 1 x 10 - 20kg
Day 63 - 09/03/2021
First day back at work so popped a Modafinil to get me through. Other than the intense concentration, it also supresses appetite and I am conscious of the dehydration affect, so drank a substantial amount of water.
Breakfast (8:30am) - Coffee
Lunch (12:00pm) - 2 bananas
Dinner (6:00pm) - My Muscle Chef - beef stroganoff with spinach fettuccine
Snack (10:00pm) Protein bar
Catching up on work and evening meetings meant cardio was deferred. Also moving house tomorrow, after work, so may be a struggle to get to the gym.
Teeing up for a big session on Thursday.
Day 64 - 10/03/2021
Breakfast (9:30am) - Coffee, wrap - scrambled eggs, bacon, onion, avo
Lunch (1:30pm) - My Muscle Chef - Beef Ragu
Dinner (12:00am) - chicken breast
Move took a lot longer than expected. Thought I would be done around 9:00pm, finished closer to 12:00am. Given this, missed dinner and tried to get in some protein before bed but I was exhausted. Eating becoming sporadic and not getting enough protein in. Need to rectify ASAP. Gym tomorrow.
Day 65 - 11/03/2021
Breakfast (9:00am) - Coffee
Lunch (12:30pm) - My Muscle Chef - burrito bowl
Snack (5:00pm) - chicken, avo, lettuce, tomato sandwich
Dinner (9:00pm) - 8 scrambled eggs (2 whole, 6 whites)
Snack (10:00pm) - Protein bar
Gym
Chest press (machine) - 4 x 10 - 80kg
T - Row - 4 x 10 - 50kg
Leg Press - 4 x 10 - 160kg
Seated OHP - 1 x 10 - 30kg
3 x 10 - 40kg
Cable Flies - 1 x 10 - 25kg
3 x 10 - 30kg
Lat push down 1 x 10 - 25kg
3 x 10 - 20kg
Reverse leg curls - 4 x 10 - 45kg
Lateral raise - 4 x 10 - 10kg
Much better eating day. Relying a bit too much on Muscle Meals at the moment but paying for the convenience knowing meal will have a decent amount of protein. Lacking a lot of cardio this week, waking up too late to walk to work. Needs to be stamped out quickly and back into the routine pre-holiday.
Day 66 - 12/03/2021
Walk 3.7km
Breakfast (9:00am) - Coffee
Lunch (12:30pm) - Burrito Bowl - chicken, brown rice, guac, tomato, jalapeno, onion, beans
Snack (5:00pm) - 2x protein bar, popcorn
Dinner (7:00pm) - Barramundi, greek yoghurt, dill, salad
Day 67 - 13/03/2021
Breakfast (10:00am) - Coffee, bacon, mushroom, scrambled eggs, fried egg, beans
Lunch (1:30pm) - Protein Bar
Dinner (7:00pm) - My muscle chef - crumbled chicken
Snack (10:00pm) - 2x Tuna and Avo sushi roll
Went paddle boarding for a hour.
