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journal
25/03/02
- START OF BFL 2
- Decided to move straight onto my next
programme in order to achieve my six pack asap!
22/03/02
- Week 12 END OF BFL 1
- Weighed 199.6lbs
- Accu-Measure reading = 7
- Body Fat % = 10.4%
- Body Fat
(Fat Mass) = 0.104 x 199.6 = 20.76 lbs
- Lean Weight (Fat Free mass)= 199.6 - 20.76 =
178.84lbs
- Managed to loose a total of 26.4lbs on my
first BFL programme
15/03/02
- Week 11
- Weighed 202.6lbs
- Gained just over a lb this week but I am
100% sure that it is due to starting the Creatine last week as I know my
nutrition & training were fine
08/03/02 - Week 10
- Weighed 201.8lbs
- Started taking
Creatine Monohydrate this week, I wasn't planning to but a friend
bought a tub from a local store and instead of giving him one tub they
gave him one box containing six tubs so he was good enough to give me
one, so loading it up with 4x5g for 4 days than taking 8g daily. Usually
take it after early morning workout in a pint of warm/hot water.
- Vertical lines starting to be visible in
stomach area but still feel/look fat (I want a six pack!). The fat on my
stomach seems to be thinning from the outer sides in and I'll just have
to be patient. Six pack will be a BFL 2 goal for me.
- Average daily Kcal intake is now @1700
whereas my BMR is 1840, Protein/Carbs/Fat ratio is usually 45%/45%/10%.
Hoping this may help maintain the fat loss at this stage of the
programme. Also started monitoring what I eat on off-day at this week it
was @3000Kcals
01/03/02 - Week 9
- Weighed 204.4lbs
- Introduced some new exercises into my
sessions tricep - dumbell extensions, back - dumbell pullovers,
hamstrings - straight leg deadlifts & abs - twist crunches.
- Now able to just squeeze into an old pair of
32" waist Levi 501 jeans that I bought @ 6 years ago! However I still
have one pair of 32" smart trousers that are quite a way off fastening
yet so they are a new goal for me! At least I'm out of the old
'comfortable' 38" waist pants now !
- Really enjoying the morning workouts and
40 minute cardio sessions.
- Finding the
UK BFL Group really interesting.
26/02/02
- Week 8
- Moved all weights and cardio sessions to
first thing in the morning now even though I have to get up at
6am! Reasons for this are:-
- It vitalises me up for the day
- I don't have to think about exercising
until next day
- I have more time to play with my son
after work
- It doesn't upset my meals like training
after work does as that required that I not eat for 3 hours prior to
exercise and 1 hour after, now its just food every two hours !
- Also all my cardio is now 40 minutes
(20 as per BFL and 20mins @Level5.5) to try and turn the fat burning
up a notch for the final 4 weeks.
- Also bought a York chinning bar to add
some variety into my back workout as I have just done one arm rows upto
now.
- Also started taking Glucosamine tablets
to try and help build up the dodgy cruciate ligaments in my knee.
23/02/02
- Week 8
- Weighed 207.4lbs
- Accu-Measure reading = 8
- Body Fat % = 11.7%
- Body Fat etc = 0.117 x 207.4 = 24.27 lbs
- Lean Weight = 207.4 - 24.27 = 183.13lbs
- If my lean weight has increased does this
mean it's muscle?
- Started taking 2 heaped teaspoons of
coffee in tepid water half an hour before cardio exercise, really gives
me a lift and I can maintain my Level 10 without tiring a cheap
thermogen
- Increased my Sunday post day-off cardio
to 40 minutes (20mins as per BFL and 20mins @Level5.5) to try and
increase fat burning, aiming to do all cardio sessions this way in the
last month.
18/02/02
- Weighed myself again on 15/02/02 and my
weight was 210.2lbs which means I am a little heavier than on the 13th
and that I must have been dehydrated or something as 210 is what I'd
expect with my @2lbs per week weight loss.
- Ate a King Prawn Biriyani Indian
meal on my day off, didn't really enjoy it that much don't think I'll
bother again!
- Back to legs today hope my back holds out
better than it did for my last session!
14/02/02
- Had a bad start to my workout last night,
I was doing dumbell squats and the weight which I managed last week was
25Kg per dumbell, however my lower back got really sore for the first
high point and I was unable to complete the second highpoint. I was
wearing a belt too but it didn't seem to help. Now wondering if I should
keep the weight lower for squats & just stick at 20Kgs or search out a
gym for lower body days? Also had trouble with Dumbell Lunges as I
realised that my knee shouldn't extend beyond the line of my shin so
when I put this into practice I realised I hadn't been doing the
exercise properly for the last month or so & the weight was to heavy &
thought I'd strained my hamstring! Fortunately it was just a muscle
twinge and I kept the weight lower and managed to complete the set the
exercises.
- Also succumbed to the lure of buying more
Myoplex Lite bars to make my preparation easier. Also ordered some EAS
Low Carb bars, Vitamic C (1000mg), Calcium/Zinc/Magnesium tablets and a
new shake mixer bottle!
13/02/02
- Weighed 208.6lbs, dropped 4lbs in 4
days!! Seems like a lot but I have been eating less than my BMR, which
is 1840Kcals - 2320Kcals for several days in the last week, in fact I
never eat more than 1840 Kcals per day, and I monitor everything that I
eat with a Palm computer program I wrote a few years back called
Nutripalm. Suppose it could also be water loss, will see what I am next
week.
- Added latest pictures to site, don't seem
to look much different although pleased to see my weight has dropped a
little more giving me my British 'stone' (14lbs) of weight loss since I
started. My body fat reading seems to show a 6% loss according to my
Accu-Meaure body fat calipers which seems quite a lot? I wonder if it's
right ? Reading was 11 on my hips as opposed to 16 when I started.
- Weight =
208.6lbs
- Accu-Measure reading = 11
- Body Fat % = 13.7%
- Body Fat etc = 0.137 x 208.6 = 28.57 lbs
- Lean Weight = 208.6 - 28.57 = 180.03lbs
- Also added a polls page, let me have some
more ideas for questions !
11/02/02
- Found Narom's Body For Life site which inspired me to create my own
site today.
- Myoplex bars are all gone now, they were
handy in that they stopped me having to mix-up
two protein drinks & take two apples
to work but they were a bit low in protein
and expensive. Priced some more up using
EAS Direct and Pure Strength (who don't charge for delivery) but currently
thinking that they are too expensive and
I can do without them !
09/02/02
- Weighed 212.8lbs, nearly a 'stone' lost (what
the British call 14lbs) will acheive
it next
week!
- Today was my weekly day off I now take care
to some degree what I eat but I usually have
my weekly Veggie bacon for breakfast and
today I had a Tesco Margherita pizza (@6g
Fat per 100g) in the evening!!
02/02/02
- For my day off today I ate reasonably well,
I tend to read the labels if I buy something
whilst I'm out and aim for <5g Fat per
100g. I had a couple of Myoplex bars during
the day & pigged out with a Chinese takeaway
in the evening but couldn't eat it all like
I used too!
25/01/02
- Weighed 216lbs
- Ordered some Myoplex Lite bars from EAS Direct UK to take to work for meals 2 and 4, had to
buy two boxes to make a saving over the street
price due to the delivery cost (£3.95). Worked out at @1.30 per bar compared with
£1.50 normally.
16/01/02
11/01/02
08/01/02
31/12/01
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