Tuesday
22nd February 16.00 EST
Current
Stats:
Height: 5ft 7.5",
Weight Now: 157 pounds,
Waist: 31.5"
Body fat: 10.8%
The past week was a nightmare, although I have lost a pound in weight
through further cardio I have to admit I am only human and fell of the wagon
and hit the chocolate on the one occasion a few days ago, consumed an extra
1080 Kcal's within the space of 15 minutes and boy did I feel sick.
Although
the sugar cravings got the better of me I never let it go and I did hit the
gym that very evening and burnt off 800 calories to make myself feel that
little bit better, it was a great fat and carbohydrate consumption intake In
a short space of time which will put me back a little, but that wont stop me
getting back on track. No matter how hard I tried to prevent myself buying
the chocolates I went and did it, thought that one walnut whip would not
harm me, what I could not prevent doing though was consuming the complete 2
packets once the first one was eaten. Oh well, as my wonderful family have
told me I am only human and why not admit it to all rather than hide it.
I have been asked by a number of people throughout the past 4 weeks what
exactly do I do on a daily basis, as anybody that has this much time on
there hands could accomplish what I am trying to achieve in the space of 12
weeks. What I should have told you at the very start is what I do on a daily
basis as many of you may be thinking the same.
I work full time as an Engineer within a Motor Vehicle Engineering center, I
start at
8.00am
and finish
at
5.00pm
on average,
my job has been stressful recently as we all have deadlines and targets to
meet.
Not
only that but have also been moving house over the past few weeks and my
partner has also been very sick and in and out of hospital with me being
there by her side, along with all the work commitments I have also managed
to maintain my personal life/training schedule although its been the most
hectic time of the year.
It also helps if you have an understanding and patient partner, have a word
with them, my partner has been absolutely wonderful and I love her to bits,
although my training regime has prevented us going out as much on meals to
restaurants, clubs, disco bars etc, she is aware of the circumstances and
has stuck by me and helped me in any way she can, at the end of the day she
says she loves me however I look, the way I am now or with a six pack, but
this training routine over the 12 weeks means a lot to me and she is aware
of this and has even changed her eating regime to suit me so that we can eat
the same foods in the evenings.
A few things that your partner needs to be made aware of is the possible
tiredness you may go through, possible mood swings, eating on a regular
basis and smaller portions, the change of regular foods that are purchased
on a weekly basis for your self, earlier nights to bed if possible for the
body to recover for that start to a new day.
This is how I fit all the training in now due to house relocation, schedule
changed slightly.
5.00am
– get up
5.15am
– leave
the house and hit the road for a 1 hour jog
6.15am
– arrive
back, shower and get ready for work.
7.00am
– leave
for work
8.00am
– start
work
5.00pm
– finish
work
6.00am
– arrive
home
7.00pm-
hit gym for
another hour of cardio
8.00pm-
shower and
relax
10.00pm
or
11.00pm
– bed
time
Weekends are similar with one day off for the body to recover.
As you can see I lead a very busy life, there are many of you out there
which are even more busy, work longer hours, find it difficult to get to a
gym, but there are always possible alternatives to cardio, get out on the
road and run if you have no time to get to a gym, skip in the back yard with
a skipping rope, always use stairs when possible and avoid the lifts, lifts
did not exist years ago and people got by, so don’t be lazy, use the
stairs, you would be surprised how many extra calories you will burn if
avoiding lifts, I live on a 10th floor in a building and use the
stairs everyday, yes I am hot and bothered by the time I get up there,
cursing and gasping for air, but every little helps, these little bits will
all lead to a six pack, it may not sound much but trust me it will all help.
Next week will be the start of week 5, the first 4 weeks when complete would
of been hard work and I am always thinking that not much of a change has
occurred, I must be patient as I know the drastic changes will occur in the
last 8 weeks. My body fat percentage has hit 10.8% after 3 weeks, although
this is week 4, it means it’s the start of week 4, by next Tuesday you
will see me after the first 4 weeks.
Although I have struggled over the past 3 weeks, I have trained as much as I
can, have barely missed my cardio sessions and amongst all that I have still
enjoyed some sweet desserts on my off days, oh, not forgetting my big time
off day few days ago.
I hope this makes you all feel that what I am achieving is more realistic
rather then thinking I may be full time in the gym with nothing to do other
then sit at home and read fitness magazines, the majority of us do have a
busy scheduled life, we can all make time.
I know we always say we don’t have time, but try sitting down and working
out a new routine, get up that little bit earlier, cut out the party life
for 3 months, I have managed now to go without alcohol for nearly 6 weeks
and alcohol consumption had been one of my hobbies, they never called me
champagne Charlie for nothing, that guy is retired for the time being, so go
for it guys and girls, once the first 4 weeks are over and you see a
noticeable difference such as what has been occurring to my body, you will
see that every day was worth while. I have also noticed that I am no longer
called tubby by all colleagues, my face has slimmed down so much that the
term tubby seems to of been forgotten, god knows what they will call me
next, whatever it is, I will let you all know.
My daily meals for week 4 will consist of:
7.00am
: Protein Shake
9.30am
: fruit
12.00pm
: grilled tuna
2.30pm
: large salad and diced grilled chicken breast
5.00pm
: warmed up broccoli, cauliflower florets.
7.30pm
: mixed Japanese stir fry
2
further protein shakes taken during the day and 6 glasses of water.
The last meal of the day I will vary, will stick to a healthy Japanese meal
all week for this final meal but the contents will be changed from Chicken
one day, to all vegetables another, then pork another day, real sea weed
will also be used along with various Japanese sauces, no frying oil will be
used at any point, all low calorie and ensuring that the portion is not to
large.
We
all have greedy eyes, if you over cook and serve it we tend to eat it, teach
yourself to leave behind the food once you are full, this is very important
and also applies if you go out to restaurants, just because you have paid
for the food does not mean you have to eat it, if a meal comes with roast
potatoes then ask the waiter to leave it out and possibly replace it with a
fresh salad, they will do this with out hesitation, avoid those bad carbs.
At this stage in the training program the stomach should be internally
shrunk enough to make you feel full in no time at all, if you are still
feeling hungry after eating a generous serving then your daily portions are
still to large, my stomach feels fuller now after about 1 chicken breast and
some veggies or lettuce, if it takes two chicken breast's with side servings
of vegetables, then ensure your daily individual meals are cut smaller but
never be hungry, if you are hungry after eating you may find that your
calorie intake is to low due to burning to many calories or just not
consuming enough calories through the correct food intake.
Training schedule
will be as last week, once again first hour of cardio prior to breakfast and
1 hour in the evening few hours before going to bed.
5.15am – 6.15am
, 1hour jog
7.00pm – 8.00pm
, 1 hour on cross trainer
This
will be the last week that I carry cardio training out at 2 hours a day, as
of the start of week 5 I will cut it right down to 1 hour a day as that is
all that will be necessary by then as major fat loss should be achieved by
then and it will just require maintaining on a tick over basis, as I had
stated in the past, Abs are made in the kitchen and not in the gym, it’s
the food intake that makes all the difference with cardio helping to speed
the process up by burning the fat. Eating healthy and regularly will pop
those abs through, the first 4 weeks would be the hardest part of the 12
week routine as the majority of the fat is burnt of.
Ab
routine:
Day 1:
Upper abs
Day
2: Rest day
Day
3: Upper abs
Day
4: rest day
Day
5: Upper Abs
Note
that I will be concentrating on upper abs only this week by carrying out
crunches with extra weight behind my head.
Take
care and see you for the start of week 5 next Tuesday.
George
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