It seems I may have miscalulated somewhere along the way. You see, I looked back at the date of my very first update and it would appear that it was on the 21st March 2016. Obviously this means that today (being the 21st March 2017) would officially be the final day of my year. I wasn’t prepared. No beer/wine was chilling in the fridge and no pizza dough had been made and subsequently consumed. Tomorrow it is then. This morning began like any other with a trip to the gym for chest and back day. It was good, if a little sluggish and once again very busy. Post gym I had a couple of early morning meetings to get through but a clear afternoon and during the morning it dawned on me that I have a number of days holiday still to take before the end of March. It’s a ‘use it or lose it’ situation so I opted to ‘use it’ and therefore booked a couple of days off this week along with taking a half day today… Win. Said half day was spent with the family playing games and avoiding our two year old giving us concussion as she pushed a room dividing photo frame on top of my wife and me. I swear she’s out to get us. In the evening, with the wife out at the flicks I enjoyed a relaxing evening of gaming before a nice day off work tomorrow.
The things what I did
9.5k steps
50 reps – single arm dumbell row 10kg
40 reps – single arm dumbell row 12.5kg
30 reps – single arm dumbell row 15kg
20 reps – single arm dumbell row 17.5kg
10 reps – single arm dumbell row 20kg
5 min HIIT session – intermediate tabata
10 reps – incline dumbell flyes press 12.5kg
20 reps – incline dumbell flyes press 10kg
30 reps – incline dumbell flyes press 9kg
40 reps – incline dumbell flyes press 8kg
50 reps – incline dumbell flyes press 7.5kg
10 min interval session – cross trainer
5 min warm-up/cool-down x 2
The things what I ate/drank
Protein drink x 2
Toast with poached eggs, baked beans and bacon
Small cappuccino x 2
Toast with marmite and marmalade
Green tea x 3
Mozzarella stuffed chicken wrapped in parma ham with spicy cauliflower and green beans
Diet Pepsi
Redbush tea x 2
Nuts
3 litres of water
The things what I feel
Being at the end of the year I’m not really sure how I feel. Those around me seem to think it’s some kind of achievement but I struggle to see it as such. I know that I’ve absolutely made changes for the better in my diet and I’ve found a form of exercise that I not only enjoy but has kept me (relatively) injury free throughout the last six months or so. Also there’s been absolutely zero alcohol throughout the entire process. I’ll summarise my thoughts tomorrow and maybe post some picks but be warned they definitely aren’t earth shatteringly transformational. If only my writing had improved in 12 months.
For those of you that aren’t aware, today is the international day of happiness (bit weird that they chose to put it on a Monday but there you go) so today I tried to be a little more happy/positive. It’s amazing what a little change in mindset and perspective can do for your day if you let it. Despite a bit of a sore back I still made it to the gym for an early morning workout but took it slightly easier on the first interval workout until I was sure my back was up to it. Once again my day was full of meetings but that’s to be expected given I’m just starting a new role. I also took the opportunity to do a little learning around a subject I’ve been interested in and one which could mean a change in career direction (eventually). Once the day was done I headed home to the family and an evening of relaxation.
The things what I did
7.5k steps
50 reps – hammer curls 7kg
40 reps – hammer curls 8kg
30 reps – hammer curls 9kg
20 reps – hammer curls 10kg
10 reps – hammer curls 12.5kg
10 min interval session – cross trainer
10 reps – barbell lying tricep extentions 20kg
20 reps – barbell lying tricep extentions 17.5kg
30 reps – barbell lying tricep extentions 15kg
20 reps – barbell lying tricep extentions 12.5kg
10 reps – barbell lying tricep extentions 10kg
5 min HIIT session – intermediate tabata
5 min warm-up/cool-down x 2
The things what I ate/drank
Protein drink x 2
Toast with poached eggs, baked beans and bacon
Small cappuccino x 3
Lean in 15 chicken pie with green beans and broccoli
Giant salted corn
Green tea
Lasagne and salad
Diet Pepsi
Redbush tea x 3
3 litres of water
The things what I feel
Feeling good today, only two full days left of my year and I’m definitely feeling positive about some of the results I’ve achieved even if it’s not everything I wanted out of the year. The day has been a good one, a little productive with a little learning thrown in for good measure. On the food side things have been okay, I had a bit of a deviation this evening as I just could not be bothered to cook so we opted for a ready meal instead. I always regret it after and not just because of the indigestion. No those things just can’t beat the real thing and by that I mean homemade.
For whatever reason this morning saw my lower back decide to give way again. It’s the second time in a couple of weeks and although it wasn’t as full on as the last one it was enough to cause me significant pain for a good portion of the day. Speaking of which, once again I got a decent lay-in this morning but once I was up and we were all showered and dressed we headed out to grab some pre-promised ice-cream (the shop was shut on the previous Monday). We didn’t get back home until late afternoon and once the girls were fed, bathed and in bed, dinner cooked for everyone else and prep completed for work tomorrow, I spent the evening with a bit of gaming and some TV.
The things what I did
6.5k steps
The things what I ate/drank
Granola with whole milk
Green tea x 4
Flat white coffee
Ham and egg sandwich
Gelato
Giant salted corn
Lean in 15 chicken pie with green beans and broccoli
Nuts
Redbush tea x 3
2 litres of water
The things what I feel
As usual I feel much better for the lay-in (thanks wifey) but a little fed-up that my back has gone again as it prevented me from managing to perform a workout this morning. I’m hoping that it isn’t so bad that it doesn’t prevent me from getting to the gym tomorrow. Managing only three days a week is becoming a little too frequent for my liking as it really should be four as a minimum. Other than that I’m pretty chipper and ready for a new week.
Another day of playing catch up due to being out during the evening. Being a Saturday meant that it was my day to spend with the little ones. We didn’t have a great deal planned but knowing the afternoon was going to be a wet one we chose to head into town for a coffee and a stroll around in the morning. That done we came home and spent the rest of the day playing, listening to music and having fun. During the evening the wife and I went out to the brother-in-laws house to celebrate their sons birthday and in doing so I even managed to avoid eating cake.
The things what I did
10k steps
The things what I ate/drank
Toast with marmite and marmalade
Green tea x 4
Flat white coffee
Cheese and ham toastie
Diet Pepsi
Jacket potato with chilli and sour cream
Redbush tea x 3
2 litres of water
The things what I feel
Man that was a day full of carbs. Weekends truly are my downfall where food is concerned as it’s so easy to just grab something quick and simple and due to having the little ones things of very little nutritional value are in abundance in the house. Stress and frustration (both work related) do not make great bedfellows for willpower, hence the crappy food choices during the weekend. Still, five out of seven isn’t bad.
Tough start today but then the first leg day of a new cycle is always a bitch. I always struggle with it in the first week and then by week three I’m having a blast and loving it. I’m glad I powered through it today but I definitely won’t be saying that by this time tomorrow. Fridays in the office are always relatively quiet as many people choose to work from home and today was no different. I managed to get out at lunch for a stroll into town before grabbing some lunch attending a few meetings and then heading home for the weekend. The evening was a quiet one but one where we started watching Iron Fist on Netflix. I’ll reserve judgement until I’ll watched a few more episodes.
The things what I did
13.5k steps
50 reps – leg extentions 18kg
50 reps – weighted crunches 6kg
40 reps – leg extentions 25kg
40 reps – weighted crunches 7kg
30 reps – leg extentions 31.5kg
30 reps – weighted crunches 8kg
20 reps – leg extentions 38.5kg
20 reps – weighted crunches 9kg
10 reps – leg extentions 45kg
10 reps – weighted crunches 10kg
5 min HIIT session – intermediate tabata
10 reps – dumbell rear lunges 20kg
High/low plank to fail
20 reps – dumbell rear lunges 16kg
High/low plank to fail
30 reps – dumbell rear lunges 12kg
High/low plank to fail
40 reps – dumbell rear lunges 10kg
High/low plank to fail
50 reps – dumbell rear lunges 8kg
High/low plank to fail
3 min HIIT session – intermediate tabata
5 min warm-up/cool-down x 2
The things what I ate/drank
Protein drink
Toast with sausage, bacon, eggs and baked beans
Small cappuccino x 2
Mini eggs
Sausage ragu with sweetheart cabbage
Green tea x 2
Chicken satay with cauliflower rice and peppers
Diet Pepsi
Redbush tea x 4
3 litres of water
The things what I feel
Pretty destroyed right now as it goes but that’s a good thing. The day has been okay but certainly not a very productive one (aside from the workout), Fridays can regularly be like that though . On the food side of things I’ve been mostly good but I allowed myself a little Friday treat mid morning. 5 days and counting.
A great rest day today, one where my body got ample opportunity to recover and I also got a nice walk in at lunchtime to keep the old limbs swinging in preparation for a hardcore leg day tomorrow. On top of that I had a great conversation about coaching and some of the options open to me at work to round off the day. Being in the office early meant I could leave fairly early and get home to see the family before a bite to eat and TV time. Like I said…ample opportunity to recover!
The things what I did
10k steps
The things what I ate/drank
Granola with semi skimmed milk
Small cappuccino x 2
Carrots and humus, ham, crab paté and crackers
Peppermint tea
Sausage ragu with cabbage
Diet Pepsi
Redbush tea x 3
3 litres of water
The things what I feel
Not a bad day today both mentally and nutrition wise. I’ve not been at my best recently (particularly at work) but I think I can finally see some light, now I just need to do something about it. Sometimes all it takes is a simple conversation to make you realise that things aren’t as bleak as they seem but the power to change them has to come from you. Best get on changing them then.
A change from my usual rest day today as it’s only my second day in the gym this week. It wasn’t a bad session but it was a tough season but that may be because I’ve been over training a little. I’ve been doing 10 minute HIITs in between the weights when it should only have been 5. I doubt it makes a huge difference but it definitely makes the entire workout tougher as a result. The rest of the day was pretty standard from a work perspective and I’m feeling a little better about the recent changes so that’s positive. Once again the evening has been spent playing the game of TV catch up.
The things what I did
9k steps
50 reps – single arm dumbell row 10kg
40 reps – single arm dumbell row 12.5kg
30 reps – single arm dumbell row 15kg
20 reps – single arm dumbell row 17.5kg
10 reps – single arm dumbell row 20kg
10 min HIIT session – intermediate tabata
10 reps – incline dumbell flyes press 10kg
20 reps – incline dumbell flyes press 9kg
30 reps – incline dumbell flyes press 8kg
40 reps – incline dumbell flyes press 7kg
50 reps – incline dumbell flyes press 5kg
5 min HIIT session – intermediate tabata
5 min warm-up/cool-down x 2
The things what I ate/drank
Protein drink
Sausages with toast, scrambled eggs and mushrooms
Small cappuccino x 2
Lean in 15 chicken pie with green beans
Green tea x 2
Mozzarella stuffed chicken wrapped in parma ham with mixed vegetables
Redbush tea x 2
3 litres of water
The things what I feel
Not a bad day all round today and like I said I’m feeling a bit better about stuff at work which helps massively. On the nutrition side of things all seems to be good or rather healthy(ish) at least. I also think that I’ve found a plan to stick with once the final cycle of lean in 15 is finished in just over three weeks. With the final week of my year looming I’ll have to admit that I’m very much looking forward to not blogging every night but I may well do something weekly or perhaps more often if the mood takes me.
So the end of my long weekend and the final day of indulgence. As I don’t often get the opportunity, this morning I opted to drop our three year old at nursery and in the process gave my wife have a much deserved lay-in. After the drop off it was on to my mums to help her out with setting up her new laptop and monitor etc. Due to steam powered old kit and the loss of a password it took a couple of hours to get the job anywhere near finished. After that and a quick return home to pick up the wife and youngest one we picked up my daughter from nursery and headed out for lunch. The rest of the afternoon was spent wandering about the shops and then feeding the ducks before heading home to make the most the sunshine in the back garden. An awesome end to an equally awesome long weekend.
The things what I did
7k steps
The things what I ate/drank
Granola with whole milk
Crumpets with peanut butter and marmite
Green tea x 3
Calabrese pizza
Malteser milkshake
Tuna and cauliflower bake
Diet Pepsi
Redbush tea x 4
2 litres of water
The things what I feel
I’ve certainly missed the gym and my almost daily workouts over the past four days and as you can probably guess today’s planned HIIT session didn’t go ahead. Tomorrow is a different story though and my bag is already packed for an early morning gym session and I’m very much looking forward to it. After this weekend I’m in a nice refreshed and relaxed place ready for whatever tomorrow throws at me and given that I’m starting a new programme of work it’ll certainly be interesting. Still, four day week though.
Today began with another most excellent birthday present from my wife, a massive long lay-in. Yep I slept until 10am in the morning and it’s been a real long time since I’ve done that. The experience was only slightly marred by the fact I woke up feeling like rubbish but it’s still only a head cold and that in itself is balanced by the fact that my back is feeling much better. Once I was up, dressed and had taken in the shopping delivery we headed into town for a coffee, as the weather was pretty tat we decided to drive rather than walk (and get soaked in the process). Once back the afternoon was spent doing something I’ve not done in a very long while, cooking a proper Sunday roast. The evening was mostly spent chilling and trying to get over my cold.
The things what I did
6.5k steps
The things what I ate/drank
Granola with whole milk
Toast with peanut butter
Green tea x 2
Flat white coffee
Bacon and brie sour dough sandwich
Diet Pepsi
Roast beef, potatoes, veg & yorkshire puddings
Vanilla cheesecake with honeycomb
Redbush tea x 3
2 litres of water
The things what I feel
After a day eating like that I’m feeling pretty fat. It’s rare these days that I’ll eat that many carbs in a single day but this weekend has been a bit of an exception all round. I’m on holiday tomorrow so I don’t have the usual Sunday evening blues, they’ll keep until tomorrow night. Hopefully tomorrow I’ll be feeling up to cracking on with a HIIT workout after I’ve run a couple errands in the morning. I bloody need it after this weekend that’s for sure.
A day late with Saturdays update but for good reason. Normally I’ll blog around 8ish in the evening, when the girls are in bed, we’ve had some food, settled down to watch some TV and I have a cuppa in hand. However today (Saturday) was different as my wife had planned an awesome surprise for my birthday and other than the fact we were going out and meeting some of our closest friends I didn’t have a clue what it was. Before that though I’d had a great day out with the little ones at the party of a friend’s son who had just turned one (happy birthday William). Now these kind of things usually just destroy me (a mate calls them “the reason alcohol was invented”) but today my kids had tons of fun and were so busy playing that they practically didn’t need me and best of all it wasn’t at a soft play hell hole. Back to the evening and once the kids were in bed and my mum had arrived to babysit we headed to the unknown, quite literally. You see my sneaky wife had arranged for the two of us and six of our friends to do a locked room challenge. I’ve never done one before but I’ll definitely be doing one again, it was bloody brilliant. We beat the room in just over 50 minutes using only two additional clues and considering only one of us had done anything remotely similar before I think that’s pretty good going. After that we dropped into a local bar for a drink and then headed home. Hence the late update.
The things what I did
9.5k steps
The things what I ate/drank
Granola with whole milk
Green tea x 3
Party buffet food
Black coffee
Mince beef tacos x 3
Diet Pepsi x 2
Redbush tea x 2
2 litres of water
The things what I feel
This weekend hasn’t/isn’t/ wasn’t ever going to be my finest hour where food and nutrition are concerned and now with the head cold making me feel rough, exercise has joined that hour. Still if you can’t take your birthday weekend off then when can you? With just shy of two weeks left until my year is up I need to make as many days count as possible. Hopefully I’ll hold together until then.
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A fat man attempting to lose weight & get fit in 365 earth days
Diary of a fat bloke (aka a year of living healthily aka 365 days of madness) 