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Tuesday
12 April 15.00 EST Height:
5ft 7.5", My two
week vacation is up, I had an absolutely great time, buy boy oh boy was it
difficult to eat healthy abroad when not used to the different foods on
menu's, breakfast was the only easy bit which I was entirely in control of,
I was well prepared and took my own oats and whey powder which I mix equally
and add hot water, then for lunch I would find a local store that sells
hams, chicken and salads, so this was perfect as it would keep me going for
another 3 or 4 meals during the day. But then there was Dinner, being on
holiday I wanted to eat out at a different restaurant's with my partner
every night, now this is where I had problems, now this was only due to me
not being able to speak the language, but the majority of the meals I had
ordered came with mayonnaise all over the salad and veg as this seemed to be
normal and expected by the customers, I usually ended up eating the chicken,
steak and veg that I had ordered leaving the salad, for dessert I treated
myself to fruit on the odd occasion, the only fluids I had drank throughout
the two weeks was water throughout the day with coffee for breakfast, but
for every caffienated drink I drank I then had an extra glass or two of
water to prevent the extra dehydration from the coffee. Although
I eat my usual six meals a day throughout the holiday I unfortunately lost
1Lb in muscle weight through different eating habits, my calorie intake was
most definitely lower although I tried my best to keep it up. Due to all the
swimming and walking from the sight seeing I burnt more calories then I had
consumed which did not help. My
ab definition has come through a little more but only due to loosing a
little extra fat along with muscle through my change of eating habits, there
is very little change in my stats this week on weight and body fat
percentage, now that I am back, I am all set to hit the road, burn the fat
and feed the muscle once more, I have 4 weeks left to build those upper 4
abs up and then push through the lower two which are barely visible at this
time. I still have my mind completely set on gaining the six pack, I am
going to give it all I have over the last 4 weeks and hope to see drastic
changes again from week to week, the only thing I don’t want to happen is
to much of a weight loss due to over doing it on the cardio as this may show
up all my abs but the final result will be a six pack and a body that looks
like a bag of bones, this is not what I want, I am now eating six very good
portions daily, mixed in Protein and carbohydrate to allow my energy levels
to stay up and also allow muscle building to occur after my weight training
routines. My
week 9 training routine will be: Cardio
at 1 hour a time carried out 5 times a week prior to breakfast, the rest of
the time I'll be doing my abs and the remainder of my muscle groups. Abs
routine for week 9: Monday:
Upper abs
Tuesday:
Lower Abs Wednesday:
Obliques. Thursday:
Upper ABS Friday:
Lower Abs Wednesday:
Triceps, Shoulders Friday:
Chest My
daily meals for week 9 will be: Additional
supplements daily now due to cutting down on fruit. Vitamin
C, Multi Vitamin, I'll also now take Flaxseed oil "linseed Oil"
1000mg, this is rich in Omega 3 fatty acids which are essential along with
500mg of L-Carnitine daily. Couple
times a week grilled fillet steak and salad. Drink
extra water throughout the day and every day. Well,
lets hope for a considerable improvement for next week in my lower abs, my
mind is fully set on achieving these and that I will do. Speak
to you next week with further updates of my progress, Take
care George
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