Day 84 & 12 Week Assessment

Weight- 78.7kg
Bodyfat %- N/A
Waist- 31 inches
Chest- 42 inches
Thigh- 24.5 inches
Arm- 15.5 inches
Neck- 15 inches
Calf- 16 inches

Nutrition:

Meal 1- Protein Bar
Meal 2- Protein Shake
Meal 3- Chicken and Veg
Meal 4- Pita and x2 Eggs
Meal 5- Protein Bar
Meal 6- Soupfuls, Veg and x4 Biscuits
Meal 7- Protein Bar

Training:

Day off

I think over the last 3 weeks I could have done a lot better and I was giving in to temptation a bit too much. Over the 12 weeks I think I have learned a lot about my body and have had some really good results. 10kg of weight loss and 4.5 inches off my waist were some of the results that stuck out the most but the picture transformation was quite amazing! The whole point of doing this this study was to see if I could stick it out for 12 weeks and to make it clear that anybody can achieve similar results.

I think I will post a new assessment every month to see if I can maintain my new weight and bodyfat % and maybe even slim down and tad more lol. Thanks for reading and if you have any questions e-mail on markalexander@sidebysidefm.co.uk

Day 70 & 10 Week Assessment

Weight = 79.5kg
BF % = Not Working
Thigh = 24.5 inches
Calf = 16 inches
Neck = 15.5 inches
Arm = 15.5 inches
Waist = 31 inches
Chest = 42 inches

I was on holiday for the first week so my diet didn't go as planned and I think I went up to 81.5kg by the time I got back so the last week has been pretty good to get it back down. The last 2 weeks starting Friday have to be spot on as this will be the last 2 weeks!

Tiny bit of my waist and a bit added on my neck and arm measurements, I have changed my programme and the way I have been training so it seems to be paying off, cant wait to see what the last results look like.

Nutrition:

Meal 1- Meal Replacement
Meal 2- Chicken and x1 Slice of Bread
Meal 3- 1/2 Meal Replacement & a Protein Bar
Meal 4- Pita, Veg, Chicken and Smoked Salmon
Training
Meal 5- 1/2 Meal Replacement
Meal 6- x3 Protein Bars

Training:

Bench Press- 6reps/107.5kg 4reps/110kg 4reps/110kg 4reps/110kg
DB Incline- 4reps/41.5kg 3reps/41.5kg 3reps/40kg
DB Shoulders- 3reps/34kg 3reps/34kg 3reps/32kg 6reps/30kg
Arnold Press- 3reps/30kg 5reps/30kg 5reps/30kg
Weighted Dips- 5reps/42.5kg 4reps/42.5kg 4reps/42.5kg 4reps/43.75kg

Day 55 & 8 Week Assessment!

Weight = 79.6kg
BF % = 10.1%

Thigh = 24.5 inches
Calf = 16 inches
Neck = 15inches
Arm = 15 inches
Waist = 31.5 inches
Chest = 42 inches

I didn't have the best 2 weeks but some OK results, I have done the tests a picture 2 days early because I'm on holiday but this shouldn't affect my progress (Well I hope).

Nutrition:

Meal 1- Meal Replacement

Spin Class

Meal 2- Chicken, Veg and Soup

Meal 3- Protein Shake

Meal 4- Chicken and a Pita

Meal 5- Protein Flapjack

Meal 6- Protein Bar

Training:

Day Off

Day 43 & 6 Weeks Assessment

Weight = 80.5kg

BF % = 13% again has a mind of its own!

Thigh = 25 inches

Calf = 16 inches

Neck = 15inches

Arm = 15 inches

Waist = 32 inches

Chest = 42 inches

Some more measurements down so I hope to maintain most except waist, well i can hope! Weight still going down and noticable results from the picture, I think I have maybe 2-4 weeks left but I'll see how the next picture looks like.

Nutrition:

Meal 1- Pita and x2 Eggs
Meal 2- Chicken and a tin of Peas
Meal 3- Chicken and x1 Bread
Meal 4- 1/2 Meal Replacement
Meal 5- Pita, Turkey and Veg
Training
Meal 6- 1/2 Meal Replacement

Meal 7- Soup and Protein Bar
Meal 8- x2 Protein Bars Oh dear well needed a cheat meal! I have 2 weeks until I go on holiday so need to keep momentum.

Training:

Hack Squats- 10reps/40kg 8reps/90kg 6reps/130kg 6reps/170kg 6reps/170kg
Deadlifts- 6reps/60kg 6reps/100kg 6reps/140kg 6reps/160kg 6reps/140kg
DB Shoulder Press- 8reps/30kg 7reps/30kg
Reverse Flys- 10reps/105lbs 10reps/85lbs

Very Tired today, found the deadlifts very hard so kept the workout short and sweet.

Day 29 & 4 Week Assessment

Weight = 83.5kg
BF % = 10.7%????
Thigh = 25 inches
Calf = 16.5 inches
Neck = 15.5inches
Arm = 15.5 inches
Waist = 33 inches
Chest = 42.5 inches

My weight is still going in the right direction despite my setbacks with my food and I had to measurement changes which were,

Waist down 1 inch
Chest down 1/2 an inch

My Body fat % was an odd result where it has gone from 14.4% to 10.7% which I will take with a pinch of salt because its a machine and can be very inaccurate!

The next two weeks will now be my toughest as I will be slowly eating less carbs (Only 3 times per day) so now it will get interesting!

Today though went as followed....

Nutrition:

Meal 1- x2 Wholemeal Bread, x1 Egg and x2 Egg Whites

Meal 2- Chicken and Cabbage

Meal 3- Protein Shake

Meal 4- Protein Shake, Baked Potato and Veg

Training

Meal 5- Meal Replacement

Meal 6- Chicken and Vegetables

Training:

DB Chest Press- 10reps/45kg 9reps/45kg 8reps/45kg 6reps/45kg

DB Incline Press- 8reps/40kg 10reps/36kg 8reps/36kg
Weighted Dips-8reps/20kg 8reps/20kg 8reps/20kg

Decline Skull crushers- 10reps/30kg 10reps/30kg 8reps/30kg

Day 15 & 2 week Assessment

The results were as followed:

Weight = 85.3kg

BF % = 14.4%

Thigh = 25 inches

Calf = 16.5 inches

Neck = 15.5inches

Arm = 15.5 inches

Waist = 34 inches

Chest = 43 inches

1 1/2 inches of my waist and a descent 3.6kg so I feel this is a good start. I want to maintain leg, calf and arm measurements now and maintain strength throughout.

Nutrition:

Meal 1- Meal Replacement

Meal 2- Salmon, Veg and Soup

Meal 3- Protein Shake

Meal 4- X3 Wholemeal bread and x2 Eggs

Training

Meal 5- Protein Shake with Glucose

Meal 6- Chicken Salad and 1 egg

Training:

Deadlifts- 6reps/100kg 6reps/130kg 6reps/160kg 6reps/160kg 5reps/160kg

Squats- 6reps/100kg 6reps/120kg 6reps/120kg

Front Squats- 8reps/60kg

Smith Shoulder Press- 8reps/40kg 6reps/60kg 6reps/70kg

Arnold Press- 6reps/24kg 6reps/24kg 6reps/24kg

Day 1 & Assessment 1

This was completed on the 01/01/09 and the results were as followed:

Weight = 88.9kg
BF % = 15.2%
Thigh = 25.5 inches
Calf = 17 inches
Neck = 15.5inches
Arm = 16 inches
Waist = 35.5 inches
Chest = 43 inches

Each day I will post nutrition and training results:

Nutrition:

Meal 1 = Meal Replacement
Meal 2 = Mackerel, baked potato and broccoli
Meal 3 = Protein Shake
Meal 4 = x2 eggs and x2 wholemeal toast
Meal 5 = Chicken Salad

Training:

Day Off

Day one out of the way and was spot on with my food, well should have eaten a bit more but was at work.

Cant wait for training tonight!