Working 10 hour shifts 4 days a week then 8 hour shifts for a further 2 certainly makes it hard.
That's 56 hours a week - which is surely way above the European Working Time Directive!
Target 1 should be to get another job! (Seriously, thee work pattern you describe is going to make life very difficult, I would have thought - but best of luck)
I'm up at 6am to get to the gym otherwise I cant motivate myself to go. This makes breakfast hard and when I get home in the evening I raid the fridge big style then go straight to bed. Anyone got any breakfast tips and ways to prevent the fridge raid in the evening?
Hi Gprim!
You spot on knowing that you need a good food start to the day to power your training and stop you getting ravenous by night-time.
I know Ant answered this in his "fitness surgery" in the week but some extra thoughts.
Go for the fruit juice or fresh fruit "sugar hit" he suggested to get you up and running for gym - bananas are useful for this if you dont want the acidity of orange juice first thing.
For time and car friendly post workout food to stick in your kit bag some suggestions are:
Pint of skimmed milk and pitta bread
Dry weetabix- surprisingly tasty , with milk or shake to drink or yoghurt .
Low fat malt loaf with some low fat cheese
Wholemeal bread with low fat cheese/meat and an apple.
Rice cakes/crispbread with cottage cheese.
Good Luck with your goals - from your pics you have nice wide shoulders and you'll get a great shape if you cut the fat.
Yep, its long hours. Not a mentally or physically difficult job and im not stuck at a desk all day. The gym is also 30 seconds from where I work (even park my car in the gym) Im up at 6am straight to the gym hour workout. shave shower then walk across to work.
Cheers PJ those tips are great and will really help. Here's to shedding the lard.
Current bodyfat according to scales is 33% and about 26.9% using the stats above and weight. None of which is good.
To reach my goal of losing 13kg I'm currently doing the following.
Weights (Monday, Wednesday, Friday) All 5 seconds up and down 8 reps (or more after each session) If successful weight increased.
Bench Press 60kg
Shoulder Press 30kg
Chest Press 50kg
Arm Curls 20kg
Tricep extension 20kg
Assisted Dip 40kg (assist)
Assisted Pull up 40kg (assist)
Leg Press 180kg
Leg Curl 70kg
Leg Extension 70kg
Squats 80kg
I try and do this with very little rest and its an absolute killer. Im shaking when I get back into the changing room.
On Wednesday I slow it down a bit and add some ab work as well (day off from work)
On Sunday I'm planning on going for a light swim and a relaxing sauna steam etc. Tuesday and Thursday to be purely rest days.
The above I know I wont have a problem with, its my diet that always tends to fail me as I really do love to eat.
Diet as of Tomorrow will consist of.
Breakfast-Half pint of Orange Juice and smoothie (Oats yoghurt and milk)
Snack- Small box of raisins
Lunch- Tuna/Turkey Salad
Snack- Fruit
Dinner- I eat quite late as I finish work at 7pm Steamed Veg and pitta bread with cottage cheese.
I am in bed by 10pm at the latest
If my goal is to be achieved by 31st March I need to lose 1.08kg per week. In terms of this challenge, pics up by 1st March, I would need to lose about 1.63kg per week (Is this achievable???)
Please feel free to rip this apart and provide any advice. I'm open to change if this isn't quite right.
I am also hoping to progress with the weights and diet after this challenge and will try an aim for a 6 pack by September. For now its one step at a time.
Was at the gym yesterday and I'm feeling it today with a few aches and pains. I was shaking when I finished. All in all I'm looking forward to tomorrow's workout, early start in the gym 6:30 am to be exact :-(
After looking at some of the other threads I can see a few people are having a go at calorie cycling. I really want to give this a go but I haven't got a clue on where to start. Any tips would be great.
I'm to Malaga on Sunday for an overnight stay for a training course for work so I will probably miss Monday's Session. I'm therefore tempted to do a session on Sat as well and then Tuesday and Wednesday when I get back to put me on track. Is this a good idea?
Stats will be up on sat in terms of my weight. Full stats I will do at the end of next week.
Had a very stressful day at work today and I have just got home. I really couldn't be bothered to cook and nearly ordered some take out. Mmmmmmmmmmm Pizza.
Just stepped on the scales and I now weigh 104.5kg which by my calculations is a loss of 1.5kg. (just had another look and its actually 2.2kg loss, I am over the moon) Not having that pizza now. Its looking like turkey with steamed veg in tinned tomatoes with chili.
Off to Malaga tomorrow so just need to keep an eye on my diet. Hopefully get to the gym 1st thing Tuesday morning.
Was back from Malaga really late last night after a 20 hour day pretty much so didn't go to the gym this morning. Diet was good though and I resisted the temptation of alcohol.
Back to the gym tomorrow feeling quite refreshed so looking to build momentum from the last week.
Well done for keeping the diet good when you were away Gprim, I find it so easy to think I'm on holiday when I'm off on business and I only go to off to Leicester or Birmingham! God knows what I would be like if I went to Malaga!
Been a pretty slow week for me this week and managed 2 sessions at the gym. Not increased the weight on any reps yet but will look to do it next week.
Diet been ok but I did have a slice of pizza and some fries. Didnt taste that nice either and I felt so guilty. Hope this means im getting used to proper food.
Only really been two weeks for me as I started properly on the 1st Jan.
Stats
Weight. 104.9kg; up by 0.4 kg (doh)
Waist. 43.4 inches (so its gone down)
biceps 15.6inches (gone up)
Chest 46.5 inches (gone down)
Everything else has pretty much stayed the same.
