I think he meant my idea of you filming yourself doing a set was a brilliant idea. To give everyone an idea of the intensity.

I never feel like I rest long during my workout but your workout times obviously proove I do. Although I'm sure if I took little to no rest between exercises then the weights I could lift on the latter exercises would drop as a result.

Richy

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Hi guys just one quick question with my tea i realised even tho it was pretty healthy i was having a large portion it filled a pasta bowl! So i have now scaled down my portion size for tea but as i am already having a yoghurt for my breaks during the day what could i have as an after tea food so i can have it an hour later or after a workout?

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Hi guys i thought i would give u an update at the 2 week stage. I know u will probably disagree with how i have done it but the first 2 weeks i ave just doe the diet and no exercise to get me used to the diet and ease myself into it and start the workouts from week 3 which is this week so then i will be combining the 2 together.

My weigh ins have been quite good the start weight was 151.4lb, week 1 149lb, week 2 149.2lb so ive lost 2lb in 2 weeks which is on track bu i guess staying the same to last week is because my body is adpating to the diet and now needs the exercise element introducing to start losing the body fat and therefore the weight as well.

Also my diet that i have nailed down is as follows:

Breakfast - 2 crumpets with some sliced low fat cheese (only a little bit)

Morning and afternoon snacks - Low fat yoghurt(using my snazzy cool box!)

Tea - Either Jacket postatoe with beans and low fat cheese/spicy cous cous with mince red onion and chopped tomatoes/chicken with noodles mixed veg or pulses and stir in sauce.

Also for my tea i like to have a treat at the end of the week so i sometimes have fish fingers and chips(thin american style chips) or a sausage sandwich with low fat sausage or meatballs with spaghetti or something like that so my treats arent that bad i dont go running off and have a whole pizza and ruin the weeks good work!


Also one quick question with me starting to add the workouts this week when i weigh myself next mon will i see the results on the weigh in form the weights and diet as loong as i have worked hard enough or does the body take a while to adapt and the results tp be seenon the scales ie the true result of the first week of working out would be reflected in the weigh in a week mon instead?

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I think you should see the results straight away. If not you might need to tweak things a bit.

Have you thought about swapping your breakfast with something that might be of a bit more use to your body? weetabix and slice of wholemeal toast, or muesli with nuts and fruit, egg on toast pref not fried, grapefruit, yogurt and cereal?

Also most people think a treat is good, don't undo your hard work though! Even my treats are becoming healthy these days! Why not swap the chips for home made potato wedges (or sweet potato) baked in the oven with some cajun seasoning. And fish fingers are prob not too bad, but could always swap for a piece of pure fish, bread it yourself and bake it or grill it.

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is that even enough food?

also forget about the scales unless you are a boxer and need to get to a weigh in, judge your goals by inches and looks, if you put on some muscle you will weigh more, so its about loss of fat and not loss of weight. take your measurements and a picture and check them once a week.

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that isnt correct really i will lose weight as i lose bodyfat because the routine and diet that Anthony has me doing means i will gain only 2 or 3 lb of muscle but lose up to a potential 15lb bodyfat if i work hard at it so i should see a loss of roughly 1lb per week if the diet and workout routine is working.

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Hi Mate

Good advice from John and Fishy there.

How much cheese do you have?

Also is it low fat (less than 3g of fat per 100g on the nutrition information) or reduced fat? Because these details can make a huge diference to your calories for the day.

Nice! Get some fruit in there aswell. Your morning and afternoon snacks are ideal times to work on getting your 5-a-day quota in.

What do you have for Lunch?

Do you know how many calories are in each of these? Remember, you don't have alot of fat to lose, so guessing wont cut it here! You need to make sure you're accurately monitoring your calories daily.

Again, this wont hurt you, provided it fits within your calories, but you also need to keep the word 'treat' in perspective.

Remember the way you eat is part of your lifestlye, and to segregate your daily eating as a chore leading up to a treat at the end of the week could make it difficult to adjust to your new eating patterns in the long term.

Can't honestly say. I can predict overall results based on averages, but can't be specific to the person or what they're doing at the time as genetics vary and there's alot of scope for change in someones daily diet and workout activities. For example, all the following (and this is the real nutshell version!) will affect your results:

- How hard you worked out
- How long you worked out
- How long you rested in between workouts
- How much water you drank consistantly on a daily basis
- What food choices you made
- Your frequency of meals
- Quality of nutrients
- How often you deviated from your diet plan

And it goes on! What you can do is stick to the plan, then weigh yourself, then adjust from there. So don't get bogged down on what you might acheive, work on what you do and adjust as necessary.

Keep it up!

Anthony

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the cheese is the supermarket be good to yourself cheese and i have 2 slices fairly thin and spilt them in half so i have one slice equivalent per crumpet.

For lunch i have chicken on 2 slices of white bread v v low fat mayonaiise ie 3% fat mayo and ultra low fat crisps ( i have checked the calories and content.

For my tea it varies between 400 and 600 calories meaning that overall perday i am having roughly 1600-1800 depending which tea that i have.

Im not working towards a treat at the end of the week that was what i did this week. Last week i didnt have a treat at all i followed the plan all 7 days of the week. Its just you get those occasional times when u think i need something different so its for those odd occasions.

my meals are rough spred 8am breakfat/10.30snack/12.30lunch/4.00 snack/7.00 tea

And in the morning i have 500ml of water and roughly 1 litre in the evening so thats 1.5 and during the day i have have 8-10 cups from the vending machine which are roughly 200ml per cup so roughly 3 litres water/fluid per day

the first workout is typical of how i used to do them i got all 13 exercise done in 35-40minutes, and between exercise i rested for 60 secs then started the next exercise and i did each one to fatigue and after the 3rd or 4th exerxise i would be sweating a hell of a lot and by the end of the workout i am pouring of sweat so im guessing that is an indication that i am working my body pretty hard?

I will stick with the combined diet and exercise as it is as i can manage it and stick to it relgiously with ease for the first time which is good then i will give it 2 weigh-ins and see what the scales say and also how i feel and how i look in the mirror as 1lb per week target weight loss should see me lose 4lbs body fat roughly meaning i should start to see a gradually change in my body.

Im glad u think i dont have a lot of body fat to lose but using the 1lb fat to one mug method i need to lose 8lb visible fat which in real terms is 16lb so i need to lose roughly a stone in weight!

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Hi Mate

Be good to yourself is Asda isn't it?

How much fat does it have per 100g on the nutrition information?

Does it come sliced or do you slice it?

How much does each slice weigh when you put them on?

Good man. What do you use to track your calories? Online software? Or do you do it the old fashioned way with a notepad and calorie counter?

Check out the PJ's Kitchen forum. The first 5 stickied posts have tonnes of calorie counted recipes covering breakfast, lunch, dinner, and snacks so you can have a very tasty and varied diet.

Nice one. Keep that up, it'll help your fat loss no end!

That's a good start, well done. Now remember you need to be pushing at your nest workout to improve on that workout, so pushing to do another rep in each exercise. Do keep your rest times strict, that way you're not lowering the intensity by resting longer when it starts to get harder!

I'd personally suggest cutting it down to 9 exercises like in this post. This will alow you to work harder, progress for longer, and not overstress your body when it's trying to ditch some fat!

Yep, you're one of the lucky ones believe it or not, having so little fat to lose!

However it does mean it will be harder to ditch it, so you'll need to be extra strict. Unfortunately as you don't have 3-4 stone to lose, indiscretions aren't going to be so easily absorbed!

Keep it up, you're off to a good start.

Anthony

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what is the 1lb fat to one mug method??

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