Week
Three
Results
Weight
Now:
186.5 pounds -1.5lb
from last week
Waist:
38" -7"
since start
Body
fat: 25.5%
-4.5%
Hi
Guys,
This has
been my best week so far. My current weights that I can lift for the various
exercises such as squats and barbell curls have become so easy that I need
to do 15 reps for the same fatigue as last week, so for about 50% of my
weights, I have increased by 2.5-5kg and for the other half, I have gone up
in reps. My target for week 4 is to go up in all weight lifting areas by
2.5-5 kg, maintaining 12 reps.
My diet for this week has been even more varied, and very tasty. I’ve been
using lots of spices and little salt (I actually know what the food tastes
like now). Furthermore, I kept my promise of reducing all meals by 15%, and
have lost another inch this week, which I’m very pleased with. As I
progress with my cardio, endurance builds up, which has helped me in ways I
can’t even begin to list. Work days are going faster than ever, and I’ve
been skipping during my lunch breaks, using a HIIT pattern.
New for this week; Swimming on Thursday, I developed a tender Achilles
tendon, so I did HIIT swimming. I managed to keep HIIT cardio and recuperate
at the same time. I plan to go swimming twice a week from now on, as it is a
great calorie burner. Something I’ve truly learned on the SixPackNow
Diet is that
success happens when hard work and motivation meet ambition. My hours at
work are long and unpredictable. I make the effort of carrying around my gym
equipment with me, or keeping a spare set in my locker. If I’m working a
full day, I’ll simply go at gym opening hours:
6.30 – 8am
. Similarly, if I don’t have time to make food, I’ll buy lunch. Both of
these will force me into making time during more comfortable hours for both.
From this, habit will follow.
Areas of my body are becoming increasingly leaner, especially my back.
I’ll be buying another dose of protein meal supplements tomorrow. USN has
been recommended to me due to its quantity, price, taste and low carb &
fat values. There are several very good brands that one can always go for,
and no brand is by any means ‘the best’.
I hope that I’ve managed to inspire some people to start training, because
it’s really worth the effort. Some results are long term, and some are
almost immediate (see week
1 if you don’t
know what I’m talking about!). I’ll be putting the same amount of focus
on weight-loss this week, trying my best to make as much as possible fat
loss. The whole reason I’m doing weight training is to lose fat. Cardio,
especially the non HIIT form will indiscriminately use fat and hard earned
muscle to keep you going. For this reason, I do weight training. The fatigue
I put my muscles through plus the calories used repairing them make it a
much better choice for anyone – rather than exclusively following a cardio
based program.
Until next week.
Adam
Next
Update
Tuesday February 7th
Adam
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