Day 13. Saturday

Did 3-2-1 intervals today. Getting easier and easier. I'm going to put the pace up next time.
I am a little worried about shin splints though, it often comes when I raise the intensity too quick and that would give me problems. I really need to keep the intensity up and get my pulse peaking as close to 100% as possible. That's what kicks my metabolism into top gear. The other option is doing the intervals on the bike. We'll have to wait and see.  

The food:

Morning protein shake with 15g protein powder. (60 kcal) and 15g protein

Breakfast (400 kcal) = 100g porridge oats 100g skimmed milk. 17g protein.

1st meal (267 kcal) = 1 piece of rye bread and 2 fried eggs. 17g protein

2nd meal (274 kcal) = 1 piece of rye bread and 125g mackerel in tomato sauce. 19g protein

After training (120 kcal) = 30g protein mania. That gives me 30g protein.

3rd meal (354 kcal) = 2 piece of rye bread and 150g roast beef. 33g protein

Snack 1 apple (65 kcal)

Snack some strawberry (48 kcal)

Late night snack (1600 kcal).
200g A38 yoghurt. (80 kcal) 9g protein
91g banana (80 kcal)

1748 kcal 140 g protein.

Little low on the protein today but that's ok for one day. I need to keep an eye on that tomorrow.

Tomorrow is my rest day and I'm really looking forward to sleeping in.

Have a nice evening.

Day 12. Weigh in day # 2

It's Friday.

Friday is good for many reasons; end of the week, start of the weekend and Friday is weigh in day. The highlight of my week. The motivational factor.

Lets take a quick look at the status.

On the 15th of April I weighed 82 kilos there of 21.8% fat which is 17.9 kilos.
After 1 week sticking to the plan I weighed 80.7 kilos, 20.3% fat which is 16.4 kilos.
After 2 weeks..... First lets see what happened today.

Training:

Usual weights program with Patrick. This will be the last week of this weight program, on Friday we're going to change it up before I hit the plateau.

Here we are doing lying rows at SATS Nørrebro.
After that I did 1 hour of cardio on the spinning bike.

The food:

Morning protein shake with 15g protein powder. (60 kcal) and 15g protein

Breakfast (400 kcal) = 100g porridge oats 100g skimmed milk. 17g protein.

After training (120 kcal) = 30g protein mania. That gives me 30g protein.

1st meal (170 kcal) = 1 piece of rye bread and 70g chicken breast. 17g protein

2nd meal (170 kcal) = 1 piece of rye bread and 70g chicken breast. 17g protein

3rd meal (170 kcal) = 1 piece of rye bread and 70g chicken breast. 17g protein

Snack 1 Carrot (26 kcal)

Main meal ( 383 kcal) + 30g protein =
200g Fried fish balls (260 kcal) + 20g pr
206g Asparagus (45 kcal) + 4g pr
221g Broccoli (77 kcal) + 6g pr

Late night snack (282 kcal).
200g A38 yoghurt. (80 kcal) 9g protein
113g apple (58 kcal)
91g banana (80 kcal)
9g almonds (51 kcal)


1781 kcal 152 g protein

Enough waiting. The result are:

After 2 weeks I weigh 80 kilos there of 18.4% fat. That is 14.7 kilos of fat. I have lost another 1.7 kilos of pure fat.

That gives a grand total of 3.2 kilos of fat loss in 14 days!!
I know you are looking at the start weight and thinking "3.2 kilos of loss??? That doesn't make sense." 82 - 80k is only 2 kilos. The explanation is due to the heavy weights program and the high protein intake I have gained 1.2 kilos of muscle mass. I'm in shock. I looked at the results for about 20 min today. I couldn't believe it. 

Here's the picture.

We're starting to get some definition here.

Here is the proof...

You can see the dates at the top. I have highlighted the fat mass and the muscle mass.

It shows that when you diet and train you need to look at more than just the scales. The total weight can be miss leading.

I'm incredibly happy with the progress. It looks like the weight loss will not be a problem. Now we need to focus on marking the abs and that means more hard work.

See you tomorrow.

Day 11. Thursday. Will my knees hold out?

Hello.

It's Thursday and now I'm starting to feel the pain this week.
Remember I took my rest day on Saturday so now we're on 5 days of hard training in a row. My knees are really starting to feel the pressure.
I played a lot of football from childhood to my early 20s, since then I have done a lot of running so my knees have taken a beating. Tomorrow I have heavy weight training with my personal trainer Patrick Boiken so that's going to be a hard day too. Injury is not an option.

Today's training:

3-2-1 intervals 16 km/h - 17 km/h - 20 km/h only 1 min break between sets.
30 min steady pace on the X-trainer.

The Food:

Morning protein shake with 15g protein powder. (60 kcal) and 15g protein

Breakfast (400 kcal) = 100g porridge oats 100g skimmed milk. 17g protein.

After training (120 kcal) = 30g protein mania. That gives me 30g protein.

1st meal (182 kcal) = 1 piece of rye bread and 90g chicken breast. 19g protein

2nd meal (182 kcal) = 1 piece of rye bread and 90g chicken breast. 19g protein

Main meal split into 2 (600 kcal) which gives me 66g protein=
100g full corn bulgur. (300 kcal) + 17g protein

1 carrot (25 kcal)
3 tomatoes (13 kcal)
51g 1 egg (61 kcal) 6g protein
140 g tuna (162 kcal) 40g protein
50g Green peas (39kcal) 3g protein

Snack (49 kcal) = 1 apple

To round off the day (160 kcal).
200g A38 yoghurt. (80 kcal) 9g protein
91g banana (80 kcal)


Total kcal for the day 1753 with 175g protein. Weigh in tomorrow. Can I hit 1.5 kilo again?

Day 10. Wednesday. feeling fine.

Hello again.

Wednesday was a good training day. I managed to catch up a bit for yesterdays laziness and my calf feels fine.

I did the usual weights program;

Heavy weight training (all 3 sets of 6 reps with max weight):

Squats

Seated dumbbell military press

Leg extension

Lying leg curl

Dumbbell row

Dumbbell press

Ring roll outs

Standing joystick twists

I'm starting to put some extra ab exercises on top to start working on the definition of the 6 pack.  Today I did 3 x 10 swiss ball crunches. I could feel that.

After the weights I did 30 min on the rotex machine at a steady tempo followed by 30 min on the x-trainer.!
Worked for 10 hours and was still feeling fresh, it must be the sun I could not do this in the winter! Then I did 30 min on the sofa cycle. Long day. But got 90 min cardio in.

   


The food for the day:

Morning protein shake with 15g protein powder. (60 kcal) and 15g protein

Breakfast (400 kcal) = 100g porridge oats 100g skimmed milk. 17g protein.

After training (120 kcal) = 30g protein mania. That gives me 30g protein.

1st meal (182 kcal) = 1 piece of rye bread and 90g chicken breast. 19g protein

2nd meal (182 kcal) = 1 piece of rye bread and 90g chicken breast. 19g protein

Main meal split into 2 (579 kcal) which gives me 60g protein=
100g chick peas. (365 kcal) + 20g protein

2 carrots (37 kcal)
2 tomatoes (13 kcal)
1 spring onion (2 kcal)
140 g tuna (162 kcal) 40g protein

To round off the day (282 kcal).
200g A38 yoghurt. (80 kcal) 9g protein
113g apple (58 kcal)
91g banana (80 kcal)
9g almonds (51 kcal)

Total kcal for the day 1796 with 169g protein.

Day 9. Tuesday.

Hi again.

Got a bit of a shock last night. I thought I'd pulled a muscle in my left calf playing football. It feels really tight today so I didn't want to push it too much.
So it was a pretty slow day. I had to go to SATS Amager today which took about half an hour one way. When I got there I did 30 min on the x-trainer medium pace. I need to hit it a bit harder tomorrow.

Food:

Breakfast (460 kcal) = 100g porridge oats, 100g skimmed milk and 15 g protein powder. 32g protein.

After training (120 kcal) = 30g protein mania. 30g protein.

1st meal (280 Kcal) = 180g chicken breast+ 1 piece of rye bread. + 40g protein

3^rd meal (250 kcal) = 140g mackrel in tomato sauce + 1 piece of rye bread. That gives me 13 g protein

Snack (65 kcal) = 1 apple

Snack (40 kcal) = 1/2 a pear

Main meal (434 kcal) which gives me 54g protein
50g chick peas. (182 kcal) + 10g protein
1 egg (90 kcal) + 9g protein
140g tuna (162 kcal) + 35g protein

Late snack (80 kcal). 200g A38 yoghurt. 9g protein

1729 kcal 178g protein (wow that's a lot of protein!!)

Day 8. the 3 Ts.

The key to my success so far has been the 3 T's

The 3 T's are;
Tea.
Especially green Tea. It balances the blood sugar and dampens hunger. So you don't crave as much of the sweet stuff.  
Tiger balm.
Seriously. When you train almost every day a little bit of tiger balm goes a long way to killing aches and pains in the muscles.
T....chewing hum.
Ok so it doesn't start with T but it almost does. Chewing gum has helped me take my mind off food and it also kicks your digestion into gear. Could not live without it.

Today has been a good day. Went to the family Easter lunch and didn't struggle too much with the food. Had to say no to some good looking cake but other than that it was ok.
I'll start with the food:

breakfast (360 kcal) = 100g oats, 100g skimmed milk and 15g proetin powder. 32g protein

After training (120 kcal)= 30g protein powder. 30g protein

Snack (85 kcal)= a pear

Hear comes the Easter lunch i calculated every thing but I forgot the weights so i'll just note the calories(591 kcal) + 52g pr. =
Rye bread (240 kcal) + 6g pr
Smoked salmon (138 Kcal) + 30g pr.
Boiled egg (112 kcal) + 10 g pr.
Pork tenderloin (41 kcal) 2g pr.
herring in sauce (60 kcal) 4g pr.

Snack (31 Kcal) = a small apple

Evening meal (291 kcal) +38g pr=
142 g lettuce (24kcal)
74 g carrots (30 kcal)
72g tomatoes (12 kcal)
20g black olives (22 kcal)
185g chicken breast (203 kcal) + 38g pr.

After Football (220 kcal) = 300g A38 yoghurt and a banana + 12g pr.

All in all. 1698 kcal + 164g pr.

Training.

Weights normal program. With out Patrick The weights are on average 8 kilos lighter. Tip!!! if you want to get in shape. Get a personal trainer!!!
1 hour running
1 hour football.

Have a great night.

Day 7. Fresh Leon nails the 3-2-1 intervals

Hello again.

A happy easter sunday to you all.

Today was great. After the rest day yesterday I was in top shape. My legs were fresh and I was feeling good.

On the program today was 1 hours cardio and 3-2-1 intervals.
Instead of doing all the cardio in 1 block I ran 5 k from my flat to SATS nørrebro. There I nailed the 3-2-1 intervals. Because I was feeling so feisty I only took 1 min break in-between sets (normally 2 min) and ended on 20km/h for the last 1 min (normally 18km/h). I haven't run that fast for a long while. Then to finish off I ran the 5 k home. All in all a good session. Thank you rest day.  

The food:

15g protein mania to start the day (60 kcal) = 15g pr. 

Breakfast (400 kcal) = 100g porridge oats 100g skimmed milk. 17g pr.

After training (120 kcal) = 30g protein mania. That gives me 30g pr.

1st meal. ( 336 kcal) =
2 boiled eggs (196 kcal) 18g pr.
70g rye bread (140(kcal) 2g pr.

Snack (81 kcal)= a pear.

2nd meal. (214 kcal)=
2 fish balls (130 kcal) 13g pr.
35g rye bread (72 kcal) 1g pr. 
2 tomatoes (12 kcal)

Snack (81 kcal)= a pear.

Evening meal (269 kcal)=
170g chicken breast (187 kcal) 36g protein
220g broccoli (77 kcal) 6g protein
4 pieces of asparagus (5 kcal)

Snack (81 kcal)= a pear.

Little low on protein today so I'm going to close the day with a protein shake
30g protein powder (120 kcal) 30g pr.

Todays total is 1762 kcal with 168g protein

Tomorrow I'm going to a family Easter lunch thing so food is going to be tough.  My goal is just to stay under the 1800 and get as much protein as I can, might end up being 1 big meal of eggs and bread but lets wait and see.