Weight Now: 176 pounds  

Waist: 35" -10" since start (Average of 1 inch per week)

Hi Guys

I can’t believe that time has gone so quickly! It seems like the other day, that I was so out of shape, I looked in the mirror and saw a young man who’d been wasting his youth by not taking care of his appearance or his body. On week zero, I measured a 45 inch waist. Today, pretty much, half way to getting a six-pack, I have lost 10 inches of fat.

At a waist 35 and approaching the long, long, long awaited 7-‘s on the scale, I’m gradually decreasing fat week by week, I’m currently at 80kg – 176 lbs, and hoping to enter the 70’s for week 12.

I’ve been focusing on cardio since we have last spoken. I’m weight training about 4 times a week, and going for 5 cardio sessions (3 of which are HIIT). Before every weights session, I’ve been doing around 10 minutes of intense cross training, running or rowing to really get my heart rate up, before jumping straight onto the free weights area to start lifting ASAP. After 2 exercises of 4 sets each (12 reps), having very little rest period, I go back on cardio for another 5 minutes, really pushing hard. I return to the free weights where I did another 2 exercises (4x12).

As you’d imagine, by the third time I’d repeated this process, I looked like I’d been attacked by a fire hydrant. I kept a large towel with me at all times, to cover benches and the back of my head out of respect for others – who were often quite perplexed at my rigorously strange routine. At the end of each session, I honestly wanted to be carried home back to my bed so I could zzzzz.

Diet has been VERY clean. The only sweet input I’ve been taking lately is either splenda in my coffee, or from my protein drinks. I’ve arranged my day into 3 phases each phase having 2 small meals:

a)  Any healthy carbs that I’d like to have such as non sugary cereals or brown bread with small protein source.

b)  Some carbs, such as a small tuna sandwich or a non salted bagel with protein source

c)  Low carbs, such as a protein drink, fish steak, chicken breast or red meat steak (just once a week for the red meat though).

This week I’ve been happy with what I’ve achieved, next week will be my final mass reduction week, before I start trying to add more lean mass in a fortnight’s time. I’m aiming to have my top 2 abs visible for week 12, wish me luck!

Adam 

Next Update Tuesday April 11th

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