Just over a week since my last post and all I have done is eat!! HA! Haven't stopped and I think I'm sick of junk food now! Well I'm going to start again and maybe try to aim for a sub 30 inch waist over the next 6-8 weeks and really work hard. I'm not going to post every day but maybe once a week to let everybody know how I'm getting on.
Happy Training
Mark
Monday, 6 April 2009
Saturday, 28 March 2009
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
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
Tuesday, 24 March 2009
Day 83
Nutrition:
Meal 1- Meal Replacement
Meal 2- Protein Shake
Meal 3- Chicken and Veg
Meal 4- 1/2 Meal Replacement
Meal 5- Pita and x2 Eggs
Training
Meal 6- 1/2 Meal Replacement
Meal 7- Soupfuls, Carrots, Green Beans and Sardines
Training:
Bench Press- 4reps/112.5kg 4reps/112.5kg 4reps/112.5kg 3reps/112.5kg
DB Incline- 6reps/40kg 6reps/40kg 5reps/40kg
DB Shoulders- 5reps/32kg 4reps/32kg 5reps/32kg
Arnold Press- 5reps/30kg4reps/30kg 5reps/32kg
Dips- 15reps/bw 15reps/bw 15reps/bw
Meal 1- Meal Replacement
Meal 2- Protein Shake
Meal 3- Chicken and Veg
Meal 4- 1/2 Meal Replacement
Meal 5- Pita and x2 Eggs
Training
Meal 6- 1/2 Meal Replacement
Meal 7- Soupfuls, Carrots, Green Beans and Sardines
Training:
Bench Press- 4reps/112.5kg 4reps/112.5kg 4reps/112.5kg 3reps/112.5kg
DB Incline- 6reps/40kg 6reps/40kg 5reps/40kg
DB Shoulders- 5reps/32kg 4reps/32kg 5reps/32kg
Arnold Press- 5reps/30kg4reps/30kg 5reps/32kg
Dips- 15reps/bw 15reps/bw 15reps/bw
Day 81
Nutrition:
Meal 1- Meal Replacement
Spin Class
Meal 2- Protein Shake
Meal 3- Chicken and Veg
Meal 4- Protein Shake
Meal 5- x2 Eggs and Pita
Training
Meal 6- 1/2 Meal Replacement
Meal 7- Protein Bar and 50kcal fruit jelly worm!
Training:
Wide Pull Ups- 5reps/25kg 5reps/25kg 4reps/25kg 6reps/25kg (CG)
DB Rows- 6reps/46.5kg 6reps/46.5kg 5reps/50kg 6reps/45kg
Deadlifts- 6reps/140kg 6reps/170kg 4reps/180kg
Hack Squats- 6reps/170kg 6reps/200kg 6reps/210kg
BB Bicep Curls- 6reps/35kg 6reps/35kg 4reps/35kg
Supersetted with
DB Hammer Curls- Fail/12kg Fail 12kg Fail/12kg
Meal 1- Meal Replacement
Spin Class
Meal 2- Protein Shake
Meal 3- Chicken and Veg
Meal 4- Protein Shake
Meal 5- x2 Eggs and Pita
Training
Meal 6- 1/2 Meal Replacement
Meal 7- Protein Bar and 50kcal fruit jelly worm!
Training:
Wide Pull Ups- 5reps/25kg 5reps/25kg 4reps/25kg 6reps/25kg (CG)
DB Rows- 6reps/46.5kg 6reps/46.5kg 5reps/50kg 6reps/45kg
Deadlifts- 6reps/140kg 6reps/170kg 4reps/180kg
Hack Squats- 6reps/170kg 6reps/200kg 6reps/210kg
BB Bicep Curls- 6reps/35kg 6reps/35kg 4reps/35kg
Supersetted with
DB Hammer Curls- Fail/12kg Fail 12kg Fail/12kg
Sunday, 22 March 2009
Day 80
Nutrition:
Meal 1- Pita and x2 Eggs
Training
Meal 2- Meal Replacement
Meal 3- Protein Shake
Meal 4- Protein Shake
Meal 5- Sardines, Peas and Carrots
Meal 6- Soupfuls (Steak and Veg Soup)
Training:
Bench Press- 6reps/110kg 4reps/112.5kg 4reps/112.5kg 4reps/112.5kg
DB Incline- 6reps/40kg 4reps/41.5kg 4reps/41.5kg
DB Shoulder Press- 5reps/32kg 5reps/32kg 5reps/32kg
Arnold Press- 6reps/30kg 5reps/30kg 5reps/30kg
Weighted Dips- 4reps/43.75kg 4reps/43.75kg 15reps/bw 15reps/bw
Training went really well today and this new training programme is starting to show some really good results. Food is much better and I'm sure I can keep this going until the end of the week.
Meal 1- Pita and x2 Eggs
Training
Meal 2- Meal Replacement
Meal 3- Protein Shake
Meal 4- Protein Shake
Meal 5- Sardines, Peas and Carrots
Meal 6- Soupfuls (Steak and Veg Soup)
Training:
Bench Press- 6reps/110kg 4reps/112.5kg 4reps/112.5kg 4reps/112.5kg
DB Incline- 6reps/40kg 4reps/41.5kg 4reps/41.5kg
DB Shoulder Press- 5reps/32kg 5reps/32kg 5reps/32kg
Arnold Press- 6reps/30kg 5reps/30kg 5reps/30kg
Weighted Dips- 4reps/43.75kg 4reps/43.75kg 15reps/bw 15reps/bw
Training went really well today and this new training programme is starting to show some really good results. Food is much better and I'm sure I can keep this going until the end of the week.
Day 79
Nutrition:
Meal 1- Pita and x2 Eggs
Meal 2- Protein Shake
Meal 3- x2 Potato Waffles, Tuna and Veg
Meal 4- Protein Shake
Meal 5- x2 Crisps, x2 Ham Bagels and 8 Biscuits (Oh No)
Meal 6- Big bag of Sweets at the Cinema! (Double NO)
Training:
Day off
I don't know why but I have a habit of eating very bad on Saturdays! Not sure why but its something I really need to work on! Only 4 full days left until final picture and assessment!
Meal 1- Pita and x2 Eggs
Meal 2- Protein Shake
Meal 3- x2 Potato Waffles, Tuna and Veg
Meal 4- Protein Shake
Meal 5- x2 Crisps, x2 Ham Bagels and 8 Biscuits (Oh No)
Meal 6- Big bag of Sweets at the Cinema! (Double NO)
Training:
Day off
I don't know why but I have a habit of eating very bad on Saturdays! Not sure why but its something I really need to work on! Only 4 full days left until final picture and assessment!
Saturday, 21 March 2009
Day 78
Nutrition:
Meal 1- Meal Replacement
Meal 2- Protein Shake
Meal 3- Salmon and Veg
Meal 4- Protein Shake
Meal 5- Pita and x2 Eggs
Training
Meal 6- 1/2 Meal Replacement
Meal 7- Soupfuls and Green Beans
Training:
Wide Pull Ups- 5reps/25kg 4reps/25kg 4reps/25kg 6reps/25kg (CG)
DB Row- 6reps/45kg 6reps/45kg 6reps/45kg 6reps/45kg
Hack Squat- 6reps/180kg 6reps/200kg 6reps/205kg 6reps/210kg
Deadlifts- 6reps/155kg 6reps/155kg
BB Bicep Curls-6reps/35kg 6reps/35kg 5reps/35kg 4reps/35kg
3 days where I have been 100% so hopefully I can continue all the way through to Thursday!
Meal 1- Meal Replacement
Meal 2- Protein Shake
Meal 3- Salmon and Veg
Meal 4- Protein Shake
Meal 5- Pita and x2 Eggs
Training
Meal 6- 1/2 Meal Replacement
Meal 7- Soupfuls and Green Beans
Training:
Wide Pull Ups- 5reps/25kg 4reps/25kg 4reps/25kg 6reps/25kg (CG)
DB Row- 6reps/45kg 6reps/45kg 6reps/45kg 6reps/45kg
Hack Squat- 6reps/180kg 6reps/200kg 6reps/205kg 6reps/210kg
Deadlifts- 6reps/155kg 6reps/155kg
BB Bicep Curls-6reps/35kg 6reps/35kg 5reps/35kg 4reps/35kg
3 days where I have been 100% so hopefully I can continue all the way through to Thursday!
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