This is the beginning of my 5th week of a sixteen week venture from fat to fit. I have to admit, there are some very challenging times overcoming the burning desire to eat, especially later in the evening. I am following the philosophy of eating non-processed foods and ensuring that I get a protein with every meal. As you may have noticed, I usually have a meal that consists of solely protein; this is consumed after a workout to help in the recovery and reduce the hunger that often follows after a good workout.
My workouts have changed over the last 4 weeks too. At first, I was working with bodyweight exercises along with my TRX which is also just another means by which I can use my bodyweight to exercise. However, now that my shoulder has begun to feel better, I have introduced weight training into my routine as well. I can say with certainty that weight bearing exercises really make a difference in changing my bodyweight composition.
At the conclusion of four weeks, my weight is relatively the same as it was when I started, yet my clothes fit much looser in the waist and a bit tighter in the arms and chest. I can also see where my body fat has reduced as well. As of yesterday, when I measured my fat by body weight caliper, I have lost another millimeter from last week. If I can continue to do that, I will be down to about 10% body fat by the conclusion of this experiment.
| Date: 29 Sep 07 | Day: 1 | Week 5 |
| FOOD | Exercise | |
| Oats & Protein | DB Side Raise | |
| | DB Front Raise | |
| Chicken and Steak soup | DB Arnold Press Superset 3x8 | |
| | | |
| Fish (3oz) ½ yam | DB Rear raise | |
| | Upright Rows Superset 3x8 | |
| Banana | | |
| | Double Crunch | |
| Chicken and Steak soup | DB Shrugs Superset | |
| | | |
| Protein | HIIT 30 Min elliptical machine | |
| | | |
| 1 C ff plain yogurt, 1 C puffed wheat cereal and ¼ c mixed nuts | | |
If you would like more information about the exercises or recipes for any of the meals my lovely wife makes, visit me at www.fitforfreenj.com or email me at Rob
