Week
Eight Results
Weight
Now:
184 pounds
Waist:
36" -9"
since start
Hi Guys,
I’ve made a lot of effort this week, working out whenever possible,
because work was unbearably busy, so I’ve been using my home weights twice
this week for a workout. I usually drop my weight that I’d do in the gym
when working out at home because, I don’t have anyone spotting me,
watching my form on the last sets, or egging me on to continue when reaching
failure. There are many good exercises that can be done in the lighter
weight range, that are especially good for toning and increasing the muscle
to fat ratio.
Squats are a very good option for burning off excess calories. You can lift
quite a lot compared to other free weight exercises, and can perform many
repetitions, going through quite a large movement for each rep. This equals
a good calorie burner that will help shed fat. If you’re new to squats or
dead lifts, use a smith machine to help assist you.
On the note of machines, I haven’t been using any this week. All of my
exercises have come from using my own body weight and free weights. Again,
for week 8, I’ve targeted my chest and shoulders more than anything, but
also my calves too. They’re really starting to come out. I guess this has
been because of my varied HIIT, weekly mini marathon on a moderate incline
and my standing and seated calf raises. I’m really proud of the definition
I’ve managed to obtain over the weeks in my legs. I was complimented a few
times by body builders at the gym and pool for my calf definition. It’s a
good feeling, and I’m finally getting there.
My
stomach has gone down a little again. I was tempted, but I’m not going to
measure myself until next week.
The meals I consumed this week were as follows:
Morning: Salad sandwich, half chicken breast, protein drink
Brunch/Mid
Morn: Peppered smoked mackerel
Lunch: Tuna Roll, L-Cartine
Tea: Protein Drink, 6 almonds, boiled egg
Dinner: Chicken Thigh OR seafood mix with salad
Personally, I’m really happy with this meal plan, I tried it for my short
week 7, and it worked quite well. This week being the second, I still
obtained very good results, my arms are developing well in the deltoid
region as is my chest and legs. On top of this, I’ve managed to make my
gut smaller too. The fat has stopped folding over like the Michelin man,
it’s more of a Pillsbury look now ha-ha. Still a long way to you Vince!
I hit weights VERY hard this week, I barely reached my 8th rep
for each set, and the last 2 sets I had to muster literally everything I had
to complete the schedule. The following nights were a little tender, but
nothing out of the ordinary. For week 9 I want to stick with the meal plan,
but go for 1 extra HIIT during the week, and spend one of my rest days doing
cable work at a low intensity, high repetition pattern.
As you’ve noticed, the hair’s gone again! It’s a nice gauge for me to
say, hey, my hair only grew about 1cm, and look how much I’ve changed!
Unfortunately I’ve also got alopecia (pattern balding) at 22! (The shame
of it all) so keeping it short-ish looks the best. I received a lot of
really great compliments this week, I was really greatful for all of them.
Let me
know how your fitness programs are coming along, and take care.
Adam
Next
Update Tuesday March 14th
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