Day 33. Friday. Weigh day # 5.

Here it is, it's Friday again. It's weigh day.

Now there is just 6 days left of the program and I'm pretty close. You're going to have to scroll down if you want to see just how close I am.

Today I trained for the last time with my personal trainer Patrick Boiken. It was hard but that is just what I need.
I'm on my own now for the duration and I'm going to hit it as hard as I can to make sure to rip those abbs and squeeze every possible gram of fat out of my body.
After training with Patrick I ran outside for 45 min. That was tough and I felt drained after the weights session but I feel good now. 

The food: I'm going to cut back a bit on the calories.1650-1700 kcal is the goal for the last 6 days. Still 160g protein.

25g Proteinfabrikken whey Isolate powder (93 kcal) about 24g protein

10g Proteinfabrikken creatine powder (39 kcal)

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

40g Proteinfabrikken whey Isolate powder (148 kcal) about 38g protein

1st meal 46g rye bread and 125g makerel (276 kcal) + 18,5g protein. 

2nd meal 2 salmon frikadella (94 kcal) + 16g protein

Main meal (337 kcal) + 38g protein =
178g Chicken breast (195 kcal) 36g protein
5g Garlic (8 kcal)
110g Green beans (28 kcal) + 2g protein
74g Carrot (30 kcal)
52g Asparagus (11 kcal)
62g Apple (65 kcal)

Late night snack (282 kcal) + 10,5g protein =
300g A38 (120 kcal) 9,5g protein
1 banana (80 kcal) 1g
100g Strawberries (32 kcal)
100g Pineapple (50 kcal)

Todays total 1669 kcal with 162g protein

So here are the results.......

On the 15th of April I weighed 82 kilos there of 21.8% fat which is 17.9 kilos.
After 1 week 80.7 kilos, 20.3% fat which is 16.4 kilos.
After 2 weeks 80 kilos, 18.4% fat which is 14.7 kilos of fat.
After 3 weeks 79.9 kilos, 17.8% fat which is 14.2 kilos of fat.

After 4 weeks 78.1 kilos, 17% fat which is 13.3 kilos of fat.

After 5 weeks 77.6 kilos, 16.5% fat which is 12.8 kilos of fat. 

This week I have lost another 500g of fat. That puts me on a total fat loss of 5.1 kilos in 5 weeks.

Still ahead of schedule but that puts the pressure on a little bit, it's going to go to the wire. Now I really need to knuckle down to loose the last 900g in the next 6 days. No missing training now no matter how tired I am.

Check this picture out. I look a bit of a psycho here, honestly I'm really quite a nice guy.

Now we're starting to see some results. It's also really noticable in my face as well.
The hard work is starting to pay off.
There is still room for improvement, always room for improvement.

Tomorrow is for running and intervals. Hope you have a great weekend.

Day 32. Thursday. Never underestimate the power of sleep.

Hello again.

Today the blog notched up it's 1000th visit. Thankyou everybody for all the support.

Today is Thursday and It's the penultimate weigh in tomorrow. Last week I was on track and only 1.4 kilos of fat away from my goal. I'm quietly confident.
Today I'm back on top form again.

Never underestimate the power of sleep!! I've had 2 nights with 9-10 hours sleep and now I'm feeling as good as a very good thing.

Today I did the 4x4 intervals on the tredmill (4 min max speed 2 min 8km/h X4) and it felt really good. After that I did 30 min on the X-trainer at a good tempo, 5 min skipping (hard) and then rounded off with 30 min on the cardio wave all in all 65 min cardio. I felt I could do more but I don't want to have to rest again tomorrow.

The food: No slip ups today!! I was 82 kcal over yesterday so today I need to get that back.

25g Proteinfabrikken whey Isolate powder (93 kcal) about 24g protein

10g Proteinfabrikken creatine powder (39 kcal)

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

40g Proteinfabrikken whey Isolate powder (148 kcal) about 38g protein

Snack 100g chicken breast (110 kcal) + 20g protein

Snack 100g chicken breast (110 kcal) + 20g protein

Main meal split in 4 (600 kcal) + 56,5g protein
200g chicken breast (220 kcal) + 40 g protein
100g Bulgur (300 kcal) + 15g protein
86g cucumber (10 kcal)
83g Carrot (34 kcal)
10g onion (4 kcal)
109g red bell pepper (32 kcal) + 1,5 g protein

Late night snack (120 kcal) + 4,5g protein=
1 banana (80 kcal) 1g protein
100g A38 (40 kcal) 3,5g protein

All together 1620 kcal + 180g protein

Side note: It was a really good food day for me. Only 1620 kcal, happy, not hungry ever and plenty of protein. The full corn bulgur is good for me.

Cross your fingers for the weigh in tomorrow.

Day 31. Wednesday. 1 month in.

Wednesday the 18th

Feeling better today.
This morning I was feeling pretty flat but as the day went on I picked up a bit. We suspect that I might be a little low on iron. That explains the tiredness and that I look a little pale. I’m going to try to get some iron via some extra vitamin tablets the next couple of days. I hope that works.

Didn’t have the energy to take the boxing class after all but I did….

The normal weights program plus crunches on the swiss ball and dips.
After that I did 20 min on the sofa bike and 20 min on the cardio wave machine. That gives me 40 min cardio I’m going for another 10 hours sleep tonight and I’m counting on being on top form tomorrow.

The food:

I miscalculated today for the first time. I didn’t type in the second portion of protein, the one for 40g (148 kcal), in my little food application on my phone so I’ve been under the impression that I’ve been well under today. Luckily I didn’t go too crazy today so only 82 kcal over. If I had known I would have dropped the banana on the late night snack. I’ll have to be less than 1700 tomorrow.

25g Proteinfabrikken whey Isolate powder (93 kcal) about 24g protein

10g Proteinfabrikken creatine powder (39 kcal)

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

40g Proteinfabrikken whey Isolate powder (148 kcal) about 38g protein (this is the one I forgot to type in)

1 piece of rye bread and 125g makrel (253 kcal) 18,5g protein

1 piece of rye bread (67 kcal) + 1g protein

Main meal split up into 4 (657 kcal) + 54g protein

100g chick peas (365 kcal) 20g protein

140g tuna (162 kcal) 30g protein

2 tomatoes (11 kcal)

1 spring onion (2 kcal)

1 carrot (27 kcal)

60g green peas (50 kcal) 4g protein

30g sweet corn (40 kcal)

Late night snack (225 kcal) + 8g protein

1 banana (80 kcal) 1g protein

100g pineapple (50 kcal)

200g A38 (80 kcal) 7g protein

47g strawberries (15 kcal)

1882 kcal + 160,5g protein

Day 30. Tuesday. Harder then I thought.

Hi everybody.

I've only got 9 days left after today so I really need to make these days count.
Unfortunately today took me by surprise. After 2 hours of training yesterday morning and playing football late last night, today my legs felt like bags of sand. Heavy, wet and dragging behind me.

Needless to say after 15 min intervals on the treadmill I gave up. So I tried cycling. After 15 min cycling I had to give that up too. Much less cardio then planned today but there is nothing I can do about it. What I need now is 10 hours sleep and a fresh start in the morning. I can catch up tomorrow by doing a 90 min boxing class on top of the normal and then sleeping well tomorrow night. That should put me back on track.

Today's Food:

25g Proteinfabrikken whey Isolate powder (93 kcal) about 24g protein

10g Proteinfabrikken creatine powder (39 kcal)

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

Snack (157 kcal) = 1 piece of rye bread with 100g fish eggs. 11,5g protein

40g Proteinfabrikken whey Isolate powder (148 kcal) about 38g protein

Snack (157 kcal) = 1 piece of rye bread with 100g fish eggs. 11,5g protein

Snack 50g dark chocolate (half a bar) = (290 kcal) that's a lot but my blood sugar was rock bottom.

main meal (400 kcal) + 58g protein =
250g chicken (275 kcal) + 50g proetin
5g garlic (8 kcal)
266g broccoli (93 kcal) + 8g protein
60g onoin (24 kcal)

Late night snack (132 kcal)  3g protein
50g A38 (20 kcal) + 2g protein
1 banana (80 kcal) + 1g protein
100g strawberry's (32 kcal)

1816 kcal with 163g protein. A little bit over on a low training day is not good but I'm sure I'll catch up tomorrow.

I'll let you know how I got tomorrow.

Day 29. Monday monday. Hard day but a good day.

Hello.

It's monday and I'm good and tired today after a short weekend. Even though I feel tired I'm still having a good time with this. It's hard and draining but I feel like I'm learning loads from the experiance and that the result will be well worth it.

I've done the weights program with a couple of changes today:
I super set

• Squats with incline press but now I want to press 36k in each hand and I can't get them up on my own (no puns needed thanks!) so that presents a problem.
• Corner twists with lunges with my back foot on a bench.
• Ring wide grip chins with side raises
• Chest press machine (as I felt I didn't get enough out of the incline press on my own) with  Hamstring curls
• Bench crunches with windsreen wipers (hang from a chin up bar straight legs lifted swing from side to side)

So two more exercises then normal.
After that I did 15 min on the sofa bike, 15 min on the stepper, 15 min on the cardio wave and finish off with 15 min on the cardio bike. 60 min total cardio today. Plus I'm going to play 1 hour of football tonight. Big day for training. Hope I can still train tomorrow morning I still have 1.3 kilos off fat to drop!!

The food today:

25g Proteinfabrikken whey Isolate powder (93 kcal) about 24g protein

10g Proteinfabrikken creatine powder (39 kcal)

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

40g Proteinfabrikken whey Isolate powder (148 kcal) about 38g protein

Main meal split in 5 small meals (707 kcal) + 78 protein =
350g chicken breast (385 kcal) + 70g protein
Small head of lettuce (19 kcal)
1 Carrot (34 kcal)
1 spring onion (3kcal)
200g Bulgur, cooked (266 kcal) + 8g protein

snack (67 kcal) = 1 piece of rye bread. + 1 g protien

snack (67 kcal) = 1 piece of rye bread. + 1 g protien

Late night post football snack (213 kcal) + 10g protein =
200g A38 (80 kcal) + 7g protein
1 banana (80 kcal) + 1 g protein
10 almonds (53 kcal) + 2 g protein

Total 1734 kcal with 165,5g protein

Tomorrow will be tough after 3 hours training today but I'm so close to the finish line that I don't care.

Have a great night.

Day 28. Sunday.

Hello again.

It's Sunday, intervals and cardio today.

I forgot to tell you about the ice cream experience form Friday. As you know I saved up 300 kcal during Friday and rewarded my self Friday night with an almond magnum. After 4 weeks with no sugar, other then what I get from fruit, it was quite a mind blowing experience. It's like nothing else in the world existed in those 5 min it took to eat them, I tasted soooo unbelievably good. I actually felt a bit dizzy after and didn't feel too hungry. Worth it.      

Today I ran to SATS Hvidovre with my brother in law Emil, he's a cool guy. It took us about 20 min. There I did 30-30 intervals, 30 sec as fast as I can then 30 sec off for 15 min. Then we ran/ walked home. That took about 30 min.

I'm going to class that as intervals + 30 min cardio.

I really enjoy the high intensity intervals, it really suits me. I like too run fast and I hate endurance training. So with the intervals I get the improved speed and lung capacity I want with out being stuck to a treadmill for 2 hours.  Plus working with such a high pulse really gives my metabolism a kick.

The food:

25g Proteinfabrikken whey Isolate powder (93 kcal) about 24g protein

10g Proteinfabrikken creatine powder (39 kcal)

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

40g Proteinfabrikken whey Isolate powder (148 kcal) about 38g protein

Main meal split into 4 meals (480 kcal) + 30g protein =
140g tinned tuna (162 kcal) + 20g protein
100g full corn bulgur (cooked) (133 kcal) + 4g protein
100g green peas (78 kcal) 6g protein

30g Sweetcorn (24 kcal)
140g carrot (57 kcal)
6g onoin (2 kcal)
2 tomatoes (24kcal)

Evening meal (368 kcal) + 38
150g chicken breast (165 kcal)+ 30g protein
5g garlic (8 kcal)
335g cauliflower (87 kcal) 6g proetin
28g asparagus (6 kcal)
124g green beans (32 kcal) 2g protein
8g raps oil (70 kcal)

Late night snack (200 kcal) 11,5g protein
300g A38 (120 kcal) 10,5g protein
1 banana (80 kcal) 1 g protein

All together 1728 kcal with 158,5g protein

I'll be back at football tomorrow which is good as I need all the cardio I can get next week.

Have a nice evening. 

Day 27. Saturday. Rest day

As you can see I got the entry from Thursday back and blogger have put Wednesday back (uncompleted) today. so there is a little continuity discrepancy there. Well at least I got them back.

Today Is my rest day. I've been working all day so I don't know how much resting there has been but I didn't train.

Todays food.

25g Proteinfabrikken whey Isolate powder (93 kcal) about 24g protein

10g Proteinfabrikken creatine powder (39 kcal)

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

40g Proteinfabrikken whey Isolate powder (148 kcal) about 38g protein

Main meal split up into 5 meals, eaten throughout the day (648 kcal) + 40g protein =
140g tinned tuna (162 kcal) + 20g protein
50g Chic peas (182 kcal) + 10g protein
100g full corn bulgur (cooked) (133 kcal) + 4g protein
100g green peas (78 kcal) 6g protein
20g Sweetcorn (16 kcal)
92g carrot (37 kcal)
14g onoin (5 kcal)
118g red pepper (35 kcal)

evening meal (324 kcal) + 36g protein =
Broccoli (32 kcal)
Carrots (24 kcal)
Potatoes (66 kcal)
180g chicken breast (202 kcal) + 36g protein

Late night snack  (140 kcal) + 5g protein =
150g A38 (60 kcal) 5 g protein
1 banana (80 kcal)

All in all 1792 kcal with a 160g protein.

Have a nice evening and I'll be back tomorrow with some crazy intervals. See you then.