Please help me. I'm a fat 23 year old and I don't want to be this way anymore

[Violent V]

Thursday

Thursday morning have done some Wii fit it again in the morning. 45 mins, 217 cals. Fought some major go-back-to-sleep urge to do it.

Drove to work and back, so no walking. 5-a-side game of soccer for an hour after work. Great workout, my face was still red 30 mins after i finished. Must have hit 400 cals burned.

Breakfast straight afterwards Wii fit Spinach omelette with veg, and chilli peppers. That's about 400 cals. Plus litre of water, and 1 pint of Green tea.

Two bananas only, 200 cals, and in total 4 litres of water/green tea for my lunch: smoked salmon, lettuce, cucumber, tomatoes, sweetcorn, chick peas, kidney beans, and a bit of virgin olive oil, lemon, chilli peppers. I estimate it as 500 cals at least.

For dinner, Chicken, carrots, grean peas and a bit of tomato puree. Its important to stay focused and professional in my regime though. I will eat my dinner, sort a few things out and be in bed by 10pm.

The show must go on tomorrow. Branflakes and wii fit in the morning, chicken and veg for lunch, and i am eating out late tomorrow night with some friends, but not before i go to the gym for a weights sesh.

I will also delay pictures for a week, just to give me motivation to go on like this for a second week, and post up an even better pitcure than the one i've already got!

Look and feel a lot fitter! :rock:

V

 

[Violent V]

Friday

I don’t know whether its habit, or just that Friday feeling, but today is usually a day when I tend to go off tracks and become a bit unprofessional i.e. cheating and treating, and skipping/not doing any exercise.

No such danger today yet… I had to force myself out of bed to get on the wii fit, and had a fairly mediocre workout. 45 mins, 200 cals. Most of it was yoga, which is what I wanted, as my muscles and body are aching a bit.

Breakfast straight afterwards I had branflakes, with semi-skimmed milk, two banana and a lemon. That's about 346 cals. I also managed to drink a litre of water, and 1 pint of Green tea.

Walked at lunch time after eating my lunch. That was diced breast chicken, with veg, lemon, chilli pepper. I count that as upto 400 cals. Also 2 litres of water, and a 1 litres of green tea.

I am tempted to slack though and not go gym. My friend has bailed on me, so I will be on my own if I go. I know I will regret it though if I don’t.

Tonight I am going have dinner out with my friends, socialise, and maybe hit the clubs… or maybe not.

Will update tomorrow.

V

 

[Violent V]

New week

Where I currently am,
My current weight , Pictures
No pictures this week, as i am trying to motivate myself for this week so i look good for next weeks shoots. But i have certainly lost a bit of weight since the last photo. Hopefully it will be a good show this time next week.

I will be uploading pictures of my other breakfast and dinners though during the week, just so it is there on the record.

My current weight is 198lbs, 90kg.
Being 5ft 9, my BMI is 29- borderline obese
My waist is 40.5 inches

Calories intake and output
I will keep my calorie Fat Loss number as it is, as it seems to be working: Maintanence: 2613 Calories/day
Fat Loss: 2090 Calories/day

Last week was good, but not perfect. Tuesday and Friday i did no exercise in the evening (Chelsea match Tuesday, circumstances Friday), and Monday i had a pizza, and Friday night i had a mexican chicken and rice, and later kebab, beer and smoked some weed. And the weekend, phew, i really let go. No exercise on either days, a carb top up yesterday, and a KFC and carbs today.

Even so, i still lost weight, so this week i am pushing for seven excellent days, not four.

Exercise, Diet
During the week my eating habits were good. Fair portions, didn't go over board, as wasn't tempted to go for seconds or another meal during the day.
This weekend i sort of went in to default, and if anything, realised first hand exactly why I exercise more than a lot of my mates, yet weigh/look a lot more than them.

Friday night we went for a Mexican restaurant, and all had fulfilling chicken and rice/bread. This was at like 9pm. We finished up playing poker and smoking joints at 3am. I was hungry and went for a kebab and chips. My mates were all still filled up from the Mexican 6 hours ago and went home to bed. And in between those hours, i also had the munchies with jelly babies and haribo sweets.

Saturday night was when it really dawned on me. Went for a middle eastern restaurant with my friend and stuffed ourselves with kebab and rice/bread. Came out and went past a Starbucks. I decided to go in and get myself a hot chocolate. My friend commented on how i was able to want one- he was stuffed. I said it was like desert. Went for a shisha afterwards, and i ordered mango juice. He had nothing.

If this has been the norm, it is no wonder i am overweight. This is a habit that needs to be changed full stop. So the focus from now includes not over-eating- although not starving myself either.

Sleeping wise, i know i was aiming for 10pm bedtime this week, but don't think i managed to hit it once. Getting up at 5.30am for wii fit, and going to bed at like 11.30pm, something needs to give really. This week i WILL be going to bed by 10.30PM.

I will also continue working on not being such a bad loser, and instead try and be more resourceful in emotions.

Where i want to be in terms of progress/accomplishment next Sunday,
My Target weight
My weight last week was 201 llbs.
My target was to weigh 199llbs today.
Tonight, after all the breakfats and dinner, in my stomach, I still weighed in at 198 llbs, 90 kg. And i saw this knowing full well I've only had 2 perfect days out of 7, and still managed to drop 3 pounds.

So, going for 7 excellent days this week the target is to be: 196 lbs by this time next week. Why so low? Because i don't want to expect too much of myself, and end up dissapointed. I expect to be much lower than that this time next week, but just in case i won't, i can still be happy knowing i will have at least hit my target.

Will measure my waist this time next week, hopefully a few drops in size from 40 inches.

Muscle difference i am shocked to say is already visible after only a week, and really one nights weight training. This week i am hitting the weights x3 evenings, so there should be interesting photos on Sunday.

Skills up
Won't be going boxing this Monday as i am playing football. But will definetely go either Thursday or Friday. NO salsa this month. I hope to start this next month.
My weight lifting skills will hopefully be very good this time next week.

 

[Violent V]

New week prt 2

How i am going to go about doing it.
Calories intake and output
I will hopefully burn at least 500 cals a day in exercise. I am taking in at least 2000 cals in food. 500 breakfast, 500 lunch, 500 dinner, and 500 in fruit.

So what i will be eating, how much, when, why
Made some good progress Tuesdays onwards with regards to cutting out crrap like chocolate, biscuits and suff that happen to be on offer to me or present themselves as an opportunity to consume.

I have three aims this week:
Keep up the progress above
Refuse unwanted intake like pizza, soup and other bad meals forcefully, as i was unable to Monday, Friday and Saturday night
Implement eating less on weekends as well. This weekend was a real eye opener in terms of how much I eat habitually vs. how much other people eat.

Monday, Wednesday, Friday, Saturdays (M,W,F,S) breakfast will be branflakes, with SKIMMED milk (100-160 cals) two apples (120 cals), two bananas (200 cals), and a lemon (20 cals). That's about 500 cals.

Breakfast Tuesdays, Thursdays, Sundays will be spinach omelette with virgin olive oil (424 cals), with veg (50 cals), lemon (20 cals), and two apples (120 cals), two bananas (200 cals). Thats 714 cals.

Lunch on M,W,F,will be diced breast chicken (180 cals, 168g), with veg (50 cals), lemon (20 cals), chilli pepper (20 cals), and perhaps gravy. I count that as 350 cals at most. Saturdays i usually eat out on this day, be it with a friend or on a date, but I will try and eat sensibly nonetheless.

Lunch on Tuesdays, Thursdays, lunch is fresh salmon (260 cals), salad with virgin olive oil (200 cals?), lemon (20 cals), chilli pepper (20 cals). Should be 500 cals.

For dinner, 4 evenings out of 5 this weekday i will be having a beef steak (150 cals, 142g) and salad or veg (upto 100 cals), and a lemon (20 cals) So maximum 400 cals.

what exercise i will be doing on that day, how much, and when, why
This weekday and sunday morning I will continue working on the Wii fit. So i will be getting up tomorrow morning at 5.30am, and doing a 45 min-hour routine, which includes warm up, boxing, running, cycling, hula hopping and a lot of yoga. This seems to be burning about 200-35 cals.

This Monday evening, I will have a game of footballs for an hour. I imagine i will burn 500 cals there at most. I will also be walking to and from work to the bus for a good distance, and also walking to shops and post office at lunch to do some posting. I flopped Monday evening with diet last, week so that will spur me on to be perfect tonight. I aim to be in bed by 10.30pm

Tuesday, same walking to and from bus to work. IN the evening i will play football for an hour or bit, and then head to the gym for some weights action. I imagine another 500 cals burned today. More focus than ever to not slack and stay on course mentally and physically. I will be getting back home by 10pm, and tucked into bed 10.30pm.

Wednesday is when things start to go wrong in my Spartan standard regime. So more focus than ever to not slack and stay on course mentally and physically. More walking to and from bus to work. In the evening i will be going gym for a weights session with my friend. 500 cals at MOST again. I aim to be home by 10pm latest, and straight into bed.

Thursday more walking to and from bus to work.. Again, must stay focused and professional in my regime. NO cheats or snacks. In the evening i either be going gym for weights, football with friends or boxing. The likely hood is gym, but if my friend flops on me, i have other options available. So a great amount calories will be burnt. I will be back home by 10pm latest. So in bed by 10.30pm.

Friday i tend to slack a lot, especially as the weekday comes to a close. In the evening it will be a gym weights session, or boxing, depending on what i did the night before. And i should be back home by 8.30pm latest. Plenty of time to go to bed by 10pm, or go out and socialise if invited.

Saturday i WILL have my branflakes cereal, and for the rest of the day i will be walking out and about in London, probably having lunch outdoors as well. In the evening the plan is to go for a meal with my parents, so whilst i will try and be professional, i don't think there will be any harm having a cheat meal tonight (probably white rice and not the leanest lamb meat). I will have one eye on the calories. Porbably a late night.

Sunday WON'T be hit and miss. It will be a great diet onlette in the mornign, and exercise, in the form of football. Wii fit in the morning too. In the evening i will be cooking my meals for next week, and logging my progress and coming plans here.

General Well being
Bed by 10.30pm. This week i am also working on being more extrovert and positive in my personality.

The circumstances i am going to put myself in to achieve them
I find that i often need to have all the circumstances in place if i am to have a successful week. What this means is that if i am to be getting up 5.30am in the mornings, I can't be feeling sleepy. So i need to be putting myself in bed early the night before, otherwise it happening in the morning (What can i say, I like to sleep b!tch).

My lunch and dinner needs to be there for me to take/eat otherwise, its an excuse to buy something unhealthy. So i ensure the night before, i have what i am going to be eating the next day all ready and waiting to be heated/cooked.

Wednesdays is a hard day. Its when i start slacking in my diet, and need the urge to drag myself to the gym. So i hope to force myself there by telling my friend to arrive there before i have. This will leave me accountable for him, as well as myself, and mean i am more likely to go so as to not let him down, as well as myself. In terms of diet, i've got to try and stay focused, and ask myself if i can better Tuesdays effort.

I am ready and motivated for next week. I am ready to work on looking better for Sundays photo of myself, and achieving an excellent 7 DAYS, with target weight not just hit, but surpassed , god willing.

Bring it on! :rockon:

V

 

[CarlitosWay]

How i am going to go about doing it.
Calories intake and output
I will hopefully burn at least 500 cals a day in exercise. I am taking in at least 2000 cals in food. 500 breakfast, 500 lunch, 500 dinner, and 500 in fruit.

So what i will be eating, how much, when, why
Made some good progress Tuesdays onwards with regards to cutting out crrap like chocolate, biscuits and suff that happen to be on offer to me or present themselves as an opportunity to consume.

I have three aims this week:
Keep up the progress above
Refuse unwanted intake like pizza, soup and other bad meals forcefully, as i was unable to Monday, Friday and Saturday night
Implement eating less on weekends as well. This weekend was a real eye opener in terms of how much I eat habitually vs. how much other people eat.

breakfast will be branflakes, with SKIMMED milk (100-160 cals) two bananas (200 cals),


Scrap the milk, try almond milk. Branflakes wtf? Not enough protein. You have been on here since 06-20-2009 and barely are grasping this? I've see many dish this out. Get your protein up, it's thermogenic and literally has your body burning many cals just digesting the stuff and turning you into a human blast furnace. When my body is recovering from brutal workouts, and from all the protein i eat through out the day, I'll set there and literally feel like an oven, my body is just burning up, it's like I have it on over drive, burning fat and maintaining/building/repairing muscle depending on how high my cals are.

Whey protein mixed in with fruit and oatmeal is a quick breakfast to. quick Small meal (real small) or bcaas, or small shake plus morning fasted cardio is great to help get you started for the day. Not saying to eat like a pigeon but just take in enough to get your body out of the "eat muscle, preserve fat mode"


Breakfast Tuesdays, Thursdays, Sundays will be spinach omelette with virgin olive oil (424 cals), with veg (50 cals), lemon (20 cals), and two apples (120 cals), two bananas (200 cals). Thats 714 cals.


Oh k much better....Scrap the two bananas though, and only have one apple if you must. Up more protein and good fats. two bananas = around 54 carbs, two apples = about 30 carbs, that's around 84 carbs of fructose for what?! Again just one fruit. that's it. Your liver can only take in so much fructose before there's "spill over" and if you're not real active in the morning. It's pointless.

Lunch on M,W,F,will be diced breast chicken (180 cals, 168g), with veg (50 cals), lemon (20 cals), chilli pepper (20 cals), and perhaps gravy. I count that as 350 cals at most. Saturdays i usually eat out on this day, be it with a friend or on a date, but I will try and eat sensibly nonetheless.

scrap the gravy, more olive oil or have a handful or two of raw almonds/walnuts or 1-2 tbsp of natural peanut butter.

Lunch on Tuesdays, Thursdays
perfect

For dinner, 4 evenings out of 5 this weekday i will be having a beef steak and salad or veg and a lemon.

again very good, I see through your journal you're not supplementing with much fish oil. IF you can afford it start supplementing with some at least around 1 gram X BF% throughout the day. maybe a bit less since you are eating salmon twice a week.

what exercise i will be doing on that day, how much, and when, why
This weekday and sunday morning I will continue working on the Wii fit.


meh wii fit? Bro get outside !! like I said do a quick meal/shake and get some morning fasted cardio in ....long brisk Walks enjoy some fresh air. Cycling is good though, especially if done in intervals. do it every morning if possible alongside lifting 4-6 times a week and I put money it you'll drop weight at an incredibly healthy fast pace.



Wednesday is when things start to go wrong in my Spartan standard regime. So more focus than ever to not slack and stay on course mentally and physically. More walking to and from bus to work. In the evening i will be going gym for a weights session with my friend. 500 cals at MOST again. I aim to be home by 10pm latest, and straight into bed.

Again if your friend doesn't go seriously **** him...you don't NEED NOBODY..let me repeat that NOBODY!!! You're doing this for yourself not for women, not for your family not for sosuave.com. FOR YOU!! Engrave that **** in the back of your head for good.

Thursday more walking to and from bus to work.. Again, must stay focused and professional in my regime. NO cheats or snacks. In the evening i either be going gym for weights, football with friends or boxing. The likely hood is gym, but if my friend flops on me, i have other options available. So a great amount calories will be burnt. I will be back home by 10pm latest. So in bed by 10.30pm.


again Why are you going to rely on some one else for what you need to do in the gym? Don't, people disappoint and are unreliable many times, don't let this phase you one BIT.


Friday i tend to slack a lot, especially as the weekday comes to a close. In the evening it will be a gym weights session, or boxing, depending on what i did the night before. And i should be back home by 8.30pm latest. Plenty of time to go to bed by 10pm, or go out and socialise if invited.

Saturday i WILL have my branflakes cereal

**** that cereal, stick with stuff like quark (sure you have this over there), lean proteins+ezekiel bread ( if you can get that over there) whey protein+oatmeal, or eggs an oatmeal, protein+good fats+ dark veggies

Sunday WON'T be hit and miss. It will be a great diet onlette in the mornign, and exercise, in the form of football. Wii fit in the morning too. In the evening i will be cooking my meals for next week, and logging my progress and coming plans here.

Don't get to caught up in counting every little calorie here or there like some people. It can be very painstaking at times. After a while you'll know what portions of what you should be eating and what you should be avoiding. You don't want to turn this into another job. It should become just habit and a natural thing you do day in day out, so you don't get frustrated and end up ****in' around again/binging/making excuses later. You're not trying to diet down to a bodybuilder 7 %Bf level or something lol remember that. Yet you should eat, do cardio and train like a bodybuilder for the most part. After all natural bodybuilders know how to do composition changes like no ones business. You can't deny this.

General Well being
Bed by 10.30pm. This week i am also working on being more extrovert and positive in my personality. So i need to be putting myself in bed early the night before, otherwise it happening in the morning (What can i say, I like to sleep b!tch).

Could be lack of melatonin and you could start adding some zinc/magnesium combo before bed to help improve/accelerate sleep.

My lunch and dinner needs to be there for me to take/eat otherwise, its an excuse to buy something unhealthy. So i ensure the night before, i have what i am going to be eating the next day all ready and waiting to be heated/cooked.

Smart thinking


Wednesdays is a hard day. Its when i start slacking in my diet, and need the urge to drag myself to the gym. So i hope to force myself there by telling my friend to arrive there before i have. This will leave me accountable for him, as well as myself, and mean i am more likely to go so as to not let him down, as well as myself. In terms of diet, i've got to try and stay focused, and ask myself if i can better Tuesdays effort.

Again you don't need him all you need to worry about is just yourself.

I am ready and motivated for next week. I am ready to work on looking better for Sundays photo of myself, and achieving an excellent 7 DAYS, with target weight not just hit, but surpassed , god willing.

Bring it on! :rockon:

Good mindset but you should be thinking in terms of many weeks/months not "days". It'ss a long term thing bro like a marathon, not a sprint. Remember this and like i mentioned just use the mirror weekly and take pics monthly.

V

Read through these two articles. Some of the advice/tips may come off as harsh or the site might come off "intimidating" . Yet you're literally hearing some of the best of the best discussing fat loss issues, supplementation, nutrition/dogmas, routines and what holds back many people. It'll be worth your while in gold, to read every little bit, soak it up, print it out even and post that **** on your fridge so you don't miss it.


http://www.tmuscle.com/free_online_...ce_nutrition/tmuscle_twitter_fat_loss_edition


http://www.tmuscle.com/free_online_...rmance/tmuscle_twitter_fat_loss_edition_vol_2

How about making this year, one to remember as the one where you took your physique and said you know what mother****er "You weren't built to look like this at all" time to get back to the basics. Looking strong, feeling strong/healthy and being comfortably lean.

 

[CarlitosWay]

cottage cheese+peanut butter very filling. Look into Casein based protein shakes also. They're awesome for helping in fat loss because of how slow digesting casein proteins are.

 

[Violent V]

hi Carlito, thanks for taking the time to advise.

Scrap the milk, try almond milk. Branflakes wtf? Not enough protein. You have been on here since 06-20-2009 and barely are grasping this? I've see many dish this out. Get your protein up, it's thermogenic and literally has your body burning many cals just digesting the stuff and turning you into a human blast furnace.

I will defo look into the almond milk for next week. I can't stick to omelette every morning, I've tried it before and fallen off. For the time being i am having bran flakes Monday, Wednesdays and Fridays, and may switch it up to muesli or oats in the future. Its the only carbs i am taking in during the weekdays, straight after a workout.

If its bran flakes in the morning, then lunch and dinner is chicken/beef steak, so I think its more than enough protein in the day?

Oh k much better....Scrap the two bananas though, and only have one apple if you must. Up more protein and good fats. two bananas = around 54 carbs, two apples = about 30 carbs, that's around 84 carbs of fructose for what?! Again just one fruit. that's it. Your liver can only take in so much fructose before there's "spill over" and if you're not real active in the morning. It's pointless.

I agree, the bananas will get scrapped... for pears. These fruits are ate in between my meals. I don't know anyone, or read of anyone here who is snacking on chicken/steak in between chicken/steak/fish main meals?

scrap the gravy, more olive oil or have a handful or two of raw almonds/walnuts or 1-2 tbsp of natural peanut butter.

The gravy will eventually get scrapped for sure. But i've just started this diet/regime so until i am eating chicken and veg for lunch and dinner by default, i need to help myself enjoy it first. I will also eventually incorporate walnuts and almonds when i see fit.

meh wii fit? Bro get outside !! like I said do a quick meal/shake and get some morning fasted cardio in ....long brisk Walks enjoy some fresh air. Cycling is good though, especially if done in intervals. do it every morning if possible alongside lifting 4-6 times a week and I put money it you'll drop weight at an incredibly healthy fast pace.

Lol i know man i know. I've not been training in the mornings for a 6 months now, so i am getting used to the idea of getting up at like 5.30am and doing exercise. Trust me as soon as the sun comes out and its bright at 5.30am, i will getting on my bike for hour long cycles.

Like i said at the moment i am only in my second week of all this, so I am making the effort to get used to these new changes, and enjoying it.

Again if your friend doesn't go seriously **** him...you don't NEED NOBODY..let me repeat that NOBODY!!! You're doing this for yourself not for women, not for your family not for sosuave.com. FOR YOU!! Engrave that **** in the back of your head for good.....again Why are you going to rely on some one else for what you need to do in the gym? Don't, people disappoint and are unreliable many times, don't let this phase you one BIT.

I'm not making excuses. You are 100% spot on. I need to be going whether he is or not. For the record though he is a serious gym goer, and looks it too. If anything, I am the one slacking...

**** that cereal, stick with stuff like quark (sure you have this over there), lean proteins+ezekiel bread ( if you can get that over there) whey protein+oatmeal, or eggs an oatmeal, protein+good fats+ dark veggies

Will look into these

Don't get to caught up in counting every little calorie here or there like some people. It can be very painstaking at times. After a while you'll know what portions of what you should be eating and what you should be avoiding. You don't want to turn this into another job. It should become just habit and a natural thing you do day in day out, so you don't get frustrated and end up ****in' around again/binging/making excuses later. You're not trying to diet down to a bodybuilder 7 %Bf level or something lol remember that. Yet you should eat, do cardio and train like a bodybuilder for the most part. After all natural bodybuilders know how to do composition changes like no ones business. You can't deny this.

My problem before was i was not really recording my calorie intake and then complaining about why i wasn't losing weight. But trust me man i am not counting every time i am putting in my mouth. God willing i will eventually be doing it naturally liker body builders.

Could be lack of melatonin and you could start adding some zinc/magnesium combo before bed to help improve/accelerate sleep.

Again will look into this.

Read through these two articles. Some of the advice/tips may come off as harsh or the site might come off "intimidating" . Yet you're literally hearing some of the best of the best discussing fat loss issues, supplementation, nutrition/dogmas, routines and what holds back many people. It'll be worth your while in gold, to read every little bit, soak it up, print it out even and post that **** on your fridge so you don't miss it.


http://www.tmuscle.com/free_online_a...t_loss_edition


http://www.tmuscle.com/free_online_a..._edition_vol_2

How about making this year, one to remember as the one where you took your physique and said you know what mother****er "You weren't built to look like this at all" time to get back to the basics. Looking strong, feeling strong/healthy and being comfortably lean.

Will certainly have a read through tomorrow. BUt its 10.30pm now, which means bedtime!

Thanks for all your advice man much appreciated. For the next few weeks i am going to be sticking with what i am doing, simply because it has worked. I lost 3 llbs since last week, and thats going off just two 'perfect' days out of seven. Seven perfect days this week, and hopefully the photos will tell there own story! Once i have climatised to this workout and need to push on a new floor, i will start looking to the things you have tipped.

V

 

[Violent V]

Monday

Wii FIT this morning. It calculated my workout as 43 mins, and 198 cals burned. I started it at 5.40am and finished at 6.25am.

Exercises were good, cardio such as running, cycling, hula hooping, and a lot of yoga stuff.

Breakfast straight afterwards I had branflakes, with semi-SKIMMED milk (100-160 cals) two apples (120 cals), two bananas (200 cals), and a lemon (20 cals). That's about 500 cals.

Drank 7 litres of water and green tea. One litre in the morning, 2 litres before lunch, one during lunch, one after lunch, and two before dinner.

Lunch was diced breast chicken (180 cals, 168g), with veg (50 cals), lemon (20 cals), chilli pepper (20 cals), and some gravy. I count that as 350 cals at most.

For dinner, a beef steak (150 cals, 142g) and veg (upto 150 cals), and a lemon (20 cals) and gravy. So maximum 500 cals..

I played a game of football in the evening for over an hour. I imagine i burnt 500 cals there at most. I flopped Monday evening with diet last, no such issues tonight. Its now coming upto 11.00pm and i've still not showered before going to bed. So flop on this goal at least.

V

 

[Violent V]

back in

Quarter End/end of financial year really kicked off last week and this week, which saw me stuck at work for late hours every evening, hence no update here in long time, and no real time to get out gym/exercise it up!

BUt back in business again today. Juts looking to rewind it back and go from 22 Aug, but this time starting tomorrow/sunday.

Will update every morning/evening, and i promise pictures by this time next week.

 

[Violent V]

Where I currently am,
My current weight , Pictures
Last week i didn't report here much, and the consistency wasn't quite there, but the great thing was exercise and diet was starting to become the norm rather than the exception. So if last week was getting back into the swing of things, this week is back to be back with a bang.

Pictures at the end of this week.

My current weight is 198lbs, 90kg.
Being 5ft 9, my BMI is 29- borderline obese
My waist is 40.5 inches

Calories intake and output
I will keep my calorie Fat Loss number as it is, as it was working: Maintanence: 2613 Calories/day
Fat Loss: 2090 Calories/day

I am pushing for seven excellent days, because i can only dream of how much i will lose...

Exercise, Diet
This week's eating habits are for fair portions, didn't go over board, no seconds or another meal during the day.

So the focus from now includes not over-eating- although not starving myself either.

Sleeping wise, i know i was aiming for 10pm bedtime this week, but don't think i managed to hit it once. Getting up at 5.30am for wii fit, and going to bed at like 11.30pm, something needs to give really. This week i WILL be going to bed by 10.15PM.

I will also continue working on not being such a bad loser, and instead try and be more resourceful in emotions. Something else i want to work is to think of my day as the last in my life. This way i will get things done more.

Where i want to be in terms of progress/accomplishment next Sunday,
My Target weight

So, going for 7 excellent days this week the target is to be: 196 lbs by this time next week. Why so low? Because i don't want to expect too much of myself, and end up dissapointed. I expect to be much lower than that this time next week, but just in case i won't, i can still be happy knowing i will have at least hit my target.

Will measure my waist this time next week, hopefully a few drops in size from 40 inches.

Muscle difference: This week i am hitting the weights x3 evenings, so there should be interesting photos on Sunday.

How i am going to go about doing it.
Calories intake and output
I will hopefully burn at least 500 cals a day in exercise. I am taking in at least 2000 cals in food. 500 breakfast, 500 lunch, 500 dinner.

So what i will be eating, how much, when, why
I have four aims this week:
-Give my all during my exercise sessions. No pain, no gain.
-Refuse unwanted intake like pizza, soup and other bad meals willingly and with conviction (linked to motivation and desire).
-Implement eating less in general.
-Weekends: get my diet and exercise going on Saturday and Sunday as well.

Monday, Tuesdays, Wednesday, Thirsday, Friday, Sundays breakfast will be spinach omelette with virgin olive oil (424 cals), with veg (50 cals), lemon (20 cals), and four apples (240 cals). Thats 734 cals.

I've cut branflakes out for the time being.

Lunch on M,W,F,will be diced breast chicken (180 cals, 168g), with veg (50 cals), lemon (20 cals), chilli pepper (20 cals). No more gravy. I count that as 350 cals at most.

Lunch on Tuesdays, Thursdays, lunch is fresh salmon (260 cals), salad with virgin olive oil (200 cals?), lemon (20 cals), chilli pepper (20 cals). Should be 500 cals.

For dinner, 3 evenings out of 5 this weekday i will be having a beef steak (150 cals, 142g) and salad or veg (upto 100 cals), and a lemon (20 cals) So maximum 400 cals.

what exercise i will be doing on that day, how much, and when, why
This weekday and sunday morning I will continue working on the Wii fit. So i will be getting up tomorrow morning at 5.30am, and doing a 45 min-hour routine, which includes warm up, boxing, running, cycling, hula hopping and a lot of yoga. This seems to be burning about 200-35 cals.

This Monday evening, I will either be going gym, or boxing. I imagine i will burn upto 500 cals there at most. I will also be walking to and from work for a decent distance, and also walking to shops and post office at lunch to do some posting. I aim to be in bed by 10.15pm

Tuesday, same walking to and from work. IN the evening i will play football for an hour or bit, and then head to the gym for some weights action. I imagine another 500 cals burned today. More focus than ever to not slack and stay on course mentally and physically. I will be getting back home by 10pm, and tucked into bed 10.30pm. I am missing the Chelsea game at home to this so shows how serious i am about it.

Wednesday is when things start to go wrong in my Spartan standard regime. So more focus than ever to not slack and stay on course mentally and physically. More walking to and from work. In the evening i will be going gym for a weights session with my friend. 500 cals at MOST again. I aim to be home by 10pm latest, and straight into bed.

Thursday more walking to and work. Again, must stay focused and professional in my regime. NO cheats or snacks. In the evening i either be going gym for weights, or most likely two football matches. So a great amount calories will be burnt. I will be back home by 10pm latest. So in bed by 10.30pm.

Friday i tend to slack a lot, especially as the weekday comes to a close. In the evening it will be a gym weights session. And i should be back home by 8.30pm latest. Plenty of time to go to bed by 10pm, or go out and socialise if invited.

Saturday i WILL have my branflakes cereal, and for the rest of the day i will be walking out and about in London, probably having lunch outdoors as well. In the evening the plan is to go for a meal with my parents, so whilst i will try and be professional, i don't think there will be any harm having a cheat meal tonight (probably white rice and not the leanest lamb meat). I will have one eye on the calories. Porbably a late night.

Sunday WON'T be hit and miss. It will be a great diet omelette in the morning, and exercise, in the form of football. Wii fit in the morning too. In the evening i will be cooking my meals for next week, and logging my progress and coming plans here.

General Well being
Bed by 10.30pm. This week i am also working on being more extrovert and positive in my personality.

The circumstances i am going to put myself in to achieve them
I find that i often need to have all the circumstances in place if i am to have a successful week. What this means is that if i am to be getting up 5.30am in the mornings, I can't be feeling sleepy. So i need to be putting myself in bed early the night before, otherwise it happening in the morning.

My lunch and dinner needs to be there for me to take/eat otherwise, its an excuse to buy something unhealthy. So i ensure the night before, i have what i am going to be eating the next day all ready and waiting to be heated/cooked.

Wednesdays is a hard day. Its when i start slacking in my diet, and need the urge to drag myself to the gym. In terms of diet, i've got to try and stay focused, and ask myself if i can better Tuesdays effort.

I am ready and motivated for next week. I am ready to work on looking better for Sundays photo of myself, and achieving an excellent 7 DAYS, with target weight not just hit, but surpassed.

Enough talk. Time to act.

V