For the First time only 1 session....Day 10

Day 10

Profile

Age: 22

Height: 188cm

Weight: 104kg (-3kg)

BMI: 29.4 (Overweight) (-0.9)

Breakfast

1 x Thermobol

2 x CLA

Scrambled Egg (1 yolk, 3 whites) on 2 slices white bread

Exercise

Warm up - 10mins on X-trainer

Weight Session (3 sets x 10 reps)

Chest Exs - Chest press machine (70kg)

                  - Chest press incline machine (40kg)

                  - Flies machine (80kg)

                  - Flies on cable (15kg)

                  - Dumbell Flies (12kg)

Bicep Exs  - Machine curls (40kg)

                  - Curls on cable (20kg)

                  - Hammer Curl single arm (16kg)

                  - Hammer Curl single arm (5kg x 30)

                  - Bar curl (35kg)

Snack

Maximuscle Promax RTD Orange - 330ml

Lunch

1 x Thermobol

2 x CLA

Quiche with Salad

Snack

Promax Diet - Vanilla (60g scoop)

Dinner

1 x Thermobol

2 x CLA

Feta and Ham Salad with Olive Oil and Balsamic Vinegar dressing

Apricot Crunch Corner Yoghurt

Summary

So due to today's life schedule (late wake up and working from 4.30-9) I only managed one session, although after yesterday the body was feeling tired so to miss the CV session isn't a massive disaster. I knew CV would be lacking so cut down on carbs at lunch time today and only had a small quiche. But never fear, interval session tomorrow is on the cards, as is a much needed core session. More weight lost when checked this morning which is a trend I intend to keep going, and the weights lifted are gently increasing.

Not much to summarise today. An intense day needed tomorrow!

Follow me on Twitter @davidbartlett89

Bonus! No Weight Added after Boozy Weekender...Day 9

Day 9

Profile

Age: 22

Height: 188cm

Weight: 104.5kg (-2.5kg)

BMI: 29.6 (Overweight) (-0.7)

Breakfast

1 x Thermobol

2 x CLA

100ml Orange Juice

Oat So Simple Porridge 

Exercise

5km run (Red Lion route) -27mins 41secs

Much more fluent run, having to stop for about 30secs after a stead incline but shaved over a minute off my initial time on the same route.

Snack

Promax Diet- Vanilla (30g scoops)

Lunch

1 x Thermobol

2 x CLA

1/2 jacket potato with tuna/sweetcorn mayo

Exercise

Warm up - 10mins on X-trainer

Weight Session (3 sets x 10 reps)

Tricep Exs - Tricep Dips (-50kg)

                  - Tricep Pushdown  on cable (25g)

                  - Tricep pushdown with rope (22.5kg)

                  - Overhead tricep on cable (20kg)

                  - Overhead tricep extension free weight single hand (12kg)

                  - Overhead tricep double hand (24kg)

Back Exs   - Reverse flies on cable (5kg)

                  - Mid row (60kg)

                  - Lat pull down (60kg)

                  - Straight arm shoulder flexion on cable (15kg)

                  - Wide grip pull up (-60kg)

          

Post-Gym

Maximuscle Promax RTD Orange - 330ml

Snack

1/2 jacket potato with tuna/sweetcorn mayo

Dinner

1 x Thermobol

2 x CLA

Grilled Chicken and bacon salad

Exercise

1 1/2 hours 5-a-side football

Snack

Promax Diet - Vanilla (60g scoop)

Summary

3 session day today. Luckily the third was a 5-a-side football kick about although by the end I could barely get into a jog pace with the lack of energy I was suffering. Pleased with the energy I had today though, and was able to have 3 good sessions.

Of course it was a bonus when today I was able to weigh myself. in the morning. After losing a reasonable amount of weight quickly last week, and after the weekend I was expecting to have put a few pounds back on but I have stayed at 104.5 so all is good. Another positive from today is that I shaved over a minute of my 5km run time, have started to increase some of the weights I am lifting and my body seams to be coping well in terms of energy levels!

Long may the positives continue!

Follow me on Twitter @davidbartlett89

1 Week in.....Changes started to be seen.

Day 8

Breakfast

Cafe Latte

Ham and Brie Baguette

Exercise

Warm up - 10mins on X-trainer

Weight Session (3 sets x 10 reps)

Shoulder Exs - Frontal raise (12kg)

                  - Lateral Raise (12kg)

                  - External Rotation Dumbell (4kg)

                  - Internal Rotation on cable (10kg)

                  - Shoulder press (20kg)

Leg Exs     - Calf press (120kg)

                  - Hamstring Curl Machine (60kg)

                  - Quad Extension machine (65kg)

                  - Leg press (140kg)

Post-Gym

Promax - Chocolate (30g scoop)

Lunch

1 x Thermobol

2 x CLA

Chicken Breast with Mushroom Cream Sauce

Exercise

Cricket Match. 30mins batting. Rained off.

Dinner

1 x Thermobol

2 x CLA

Quiche with salad

Snack

Promax Diet - Vanilla (30g scoop)

Summary

In some ways it was unfortunate that today I was still with the girlfriend in the morning, and after my winnings at Ascot I'd promised to take her out for breakfast. This meant that I didn't have my supplements until I got home, and the menu was rather vast, so the day didn't start particularly healthy, and I was unable to check my latest weight after the heavy weekend. However, I managed to get back to normally diet and exercise once I had got home. 

Will update on the current weight tomorrow morning, but below are some pictures of how my body has changed in the past week afters 6 days of exercise and 2 rest days. Some changes are started to be seen in my opinion.....thoughts?

Follow me on Twitter @davidbartlett89

Last Monday (13th June) Front View

Today Monday (20th June) Front View

Last Monday (13th June) Side View

Today Monday (20th June) Front View

Work Hard.....Play Harder

So the blog has been empty for the past 3 days due to my heavy weekend experience. So I shall attempt to summarise the weekend briefly below before continuing daily posts from Monday.

Friday (Day 5)


Breakfast
2 x CLA
1 x Thermobol
Oat So Simple Porridge


Snack
Promax Diet - Vanilla (30g Scoop)


Lunch
2 x CLA
1 x Thermobol
Jacket Potato with Tuna/sweetcorn mayo


Exercise 
Warm Up - 10mins on X Trainer
Weights Session
Chest and Back- as of Tuesday


Post Gym
Promax - Chocolate (30g Scoop)


Dinner
2 x CLA
1 x Thermobol
Chicken Fajitas




Saturday (Day 6)
I attended Royal Ascot with all good intentions. I had packed healthy non-carby foods to snack on throughout the day, and was intending to only drink Red Wine or spirits. All was going to plan, until Society Rocks stormed home to win at 28/1 and then for the rest of the day calorie intake mainly involved alcohol and a lovely spread later on in the evening my the Cooper-Smiths. No memory of what it involved.

Sunday (Day 7)
Hungover meant the day started very slowly. Little was eaten and only the occasional pint of water kept me going. Rather large BBQ consumption at the end of the day at the girlfriend's dad's house. By this time I had sorted my life out and went for the pure meat plate. Sausage, Burger, and Chicken skewers with salad.


Summary
I do honestly believe it is important to 1) enjoy yourself, and 2) have rest days. So I am not feeling overly guilty that the weekend involved little exercise and large alcohol consumption. After 5 days hard work, i'm hoping 2 days of slacking won't be too damaging. Back to the graft on Monday morning. Comparison picture will also be included on Monday Night's blog. Thanks to those who have commented and are enjoying the read, I'll keep it up!

Peace Out.

Follow me on Twitter @davidbartlett89

The Weight Plateau Begins....Day 4

Day 4

Profile

Age: 22

Height: 188cm

Weight: 105kg (-2kg)

BMI: 29.7 (Overweight) (-0.6)

Breakfast

1 x Thermobol

2 x CLA

100ml Orange Juice

Oat So Simple Porridge 

Snack

Promax Diet- Vanilla (30g scoops)

Exercise

Warm up - 10mins on X-trainer

Weight Session (3 sets x 10 reps)

Tricep Exs - Tricep Dips (-55kg)

                  - Tricep Pushdown  on cable (25g)

                  - Tricep pushdown with rope (20kg)

                  - Overhead tricep on cable (20kg)

                  - Overhead tricep extension free weight single hand (12kg)

                  - Overhead tricep double hand (22kg)

Back Exs  - High row(40kg)

                  - Reverse flies on cable (5kg)

                  - Mid row (60kg)

                  - Lat pull down (60kg)

                  - Straight arm shoulder flexion on cable (15kg)

                  - Single arm mid row on bench (22kg)

          

Post-Gym

Maximuscle Promax RTD Orange - 330ml

Lunch

1 x Thermobol

2 x CLA

Chicken Caesar Salad

Low Fat Raspberry Yoghurt

Snack

Apple

Dinner

1 x Thermobol

2 x CLA

Grilled Chicken Breast with boiled vegetables and peppercorn sauce

Exercise

20mins on X -trainer

10mins Interval training bike

Snack

Promax Diet - Vanilla (30g scoop)

Summary

Day 4 began, and for the first time, no weight lost. Hopefully this isn't the start of the plateau, i'm sure its not. Still some DOMS in quads and due to major fatigue yesterday I decided against any running, so CV work involved cross trainer at an intense level and 10mins worth of intervals on the bike. Due to no running (which I see as the most worthwhile way of CV) had a day with very few carbs, but instead had sauces with both meals.

Another day tomorrow before day off on Saturday for Royal Ascot. What a rest day that's going to be. Took a photo today to compare to Monday and there is definitely a noticeable difference (although small), but I'll save that for next week. I'm only willing to show 1 photo a week, as my friend says, nobody wants explicit photo's of DB covering the net!

Follow me on Twitter @davidbartlett89

They call it hump Wednesday....Day 3

Day 3

Profile

Age: 22

Height: 188cm

Weight: 105kg (-2kg)

BMI: 29.7 (Overweight) (-0.6)

Breakfast

1 x Thermobol

2 x CLA

100ml orange Juice

Scrambled Egg (1 yolk, 3 whites) on Wholemeal Toast. Dollop of Tomato Ketchup.

Snack

Promax Diet- Vanilla (30g scoops)

Exercise

Warm up - 10mins on X-trainer

Weight Session (3 sets x 10 reps)

Shoulder Exs - Frontal raise (12kg)

                  - Lateral Raise (12kg)

                  - External Rotation Dumbell (4kg)

                  - Internal Rotation on cable (10kg)

                  - Shoulder press (20kg)

          

Post-Gym

Promax - Chocolate (30g scoop)

Lunch

1 x Thermobol

2 x CLA

1/2  Baked Potato with Chicken/Sweetcorn Mayo filling

Snack

1/2  Baked Potato with Chicken/Sweetcorn Mayo filling

Exercise
5km jog through woods (Red Lion route) -  29mins 23secs
One stop due to fatigue

Dinner

1 x Thermobol

2 x CLA

Chicken Caesar Salad

Exercise

Warm up - 10mins on X-trainer

Weight Session (3 sets x 10 reps)

Leg Exs - Calf press (120kg)

                  - Hamstring Curl Machine (60kg)

                  - Quad Extension machine (65kg)

                  - Leg press (140kg)

Core session - 20 mins

Snack

Apple

Promax Diet - Vanilla (30g scoop)

Summary

Fatigue has really hit my body. Triple session today and by the end I felt like I had nothing left in the tank. Other than slight DOMS in my quads and adductor region in legs, I haven't got any specific fatigue, and i'm not getting short of breath, but general body fatigue is in situ. But this can be expected, and 2kg lost in 2 days is as pleasing. Had a chicken salad for dinner and unfortunately half the bottle of caesar salad emptied onto it, but after a 3 session day I'm not overly concerned.
Tomorrow, I'm back to the tricep and back exs in the gym, but with the general fatigue and DOMS in legs I'm not sure what CV to carry out as of yet. Potential for a swim or bike? Or maybe I'll wake up, remember my man pills and do an interval session! We shall see.

Follow me on Twitter @davidbartlett89

1kg down in a day. Day 2

Day 2

Profile

Age: 22

Height: 188cm

Weight: 106kg (-1kg)

BMI: 30.0 (Obese) (-0.3)

Breakfast

1 x Thermobol

2 x CLA

1/2 Grapefruit

Bowl of Oat So Simple Porridge

Snack

Maximuscle Promax RTD Orange - 330ml

Lunch

1 x Thermobol

2 x CLA

1/2  Baked Potato with Tuna/Sweetcorn Mayo filling

Exercise

Warm up - 10mins on X-trainer

Weight Session (3 sets x 10 reps)

Chest Exs - Chest press machine (60kg)

                  - Chest press incline machine (40kg)

                  - Flies machine (70kg)

                  - Single arm chest press on cable (10kg)

                  - Dumbell Flies (12kg)

                  - Bench Press alternate arm (40kg)

Bicep Exs  - Machine curls (40kg)

                  - Curls on cable (20kg)

                  - Hammer Curl single arm (16kg)

                  - Hammer Curl single arm(5kg x 20)

                  - Bar curl (30kg)

Post-Gym

Promax - Chocolate (30g scoop)

Snack

1/2  Baked Potato with Tuna/Sweetcorn Mayo filling

Exercise

Interval Training - 10 x 100m sprints. 100m walk between reps rest.

Split into 2 x 5 reps due to dogs shitting on my running line.....great.

Dinner

1 x Thermobol

2 x CLA

Breaded Cod with Boiled vegetables (cauliflower, broccoli, carrots)

Snack
Apple

Promax Diet - Vanilla (30g scoop)

Summary
As I write todays summary, I'm craving something to eat....how I'd love a chocolate bar or my biggest weakness, a portion of cheese.....must restrain! I've got to say the diet adjustment is definitely the hardest thing so far, cutting out those unnecessary snacks and carbs. Stuck with the same breakfast and lunch today, but split the lunch into 2 sittings which helped me not feel too bloated and was much better for me. Interval session was successful, had some slight DOMS in the quads but it was bearable, and seeing as my dissertation was on DOMS I wouldn't let it ruin my life again. Got to keep this going, 1kg down in a day is pleasing but i'm sure that will soon plateau!

Follow me on Twitter @davidbartlett89

The Start. Day 1

So I am due to start a new full time job in exactly four weeks. Having been offered the job (my first since graduating), I realised the life of lazing around, playing the occasional round of golf and watching 'Deal or No Deal' will be gone. No more mid afternoon gym sessions either, just work from 9-5, Monday - Friday. Therefore, this could possibly be my last 4 weeks where I can push my body to the limits, and essentially dedicated my life to exercise.

Which is what I am going to do.

The supplements I am taking are all from Maximuscle. I know a lot of people say it is overpriced, but I have a discount with them and I've used a variety of products before (MyProtein, EAS) and have always felt Maximuscle products are most effective. The Thermobol is a fat burner, it works by essentially raising your metabolism, hence burning off your carb stores quickly, meaning your body must use fat stores to get energy. CLA is a essential fatty acid that helps reduce body fat, whilst also maintaining and increasing muscle mass. It works by stimulating the hormone sensitive lipase (which releases fat from fat cells) and suppressing the hormone lipoprotein lipase (which transports fat into fat cells). I will also be using the Maximuscle Protein Shakes (Promax, and Promax Diet). Protein helps to preserve your lean mass whilst cutting calories and it keeps you full so you are less likely to over eat. It is also the most thermogenic (fat burning) of all the macro nutrients.

Day 1


Profile
Age: 22
Height: 188cm
Weight: 107kg
BMI: 30.3 (Obese)


Breakfast
1 x Thermobol
2 x CLA
1/2 Grapefruit
Bowl of Oat So Simple Porridge
100ml Tropicana

Snack
Nil (Maximuscle order not yet delivered...grr)

Exercise
5 km jog through woods (Red Lion route) - 28mins 51 secs
Had to stop twice on route. Pain in upper achilles.

Lunch
1 x Thermobol
2 x CLA
1 whole Baked Potato with Tuna/Sweetcorn Mayo filling

Exercise
Warm up - 10mins on X-trainer
Weight Session (3 sets x 10 reps)
Tricep Exs - Tricep Dips (-55kg)
                  - Tricep Pushdown  on cable(25g)
                  - Tricep pushdown with rope (20kg)
                  - Overhead tricep on cable (20kg)
                  - Overhead tricep extension free weight single hand (12kg)
                  - Overhead tricep double hand (20kg)
Back Exs  - Wide grip pull ups (-65kg)
                  - Reverse flies on cable (5kg)
                  - Mid row (60kg)
                  - Lat pull down (60kg)
                  - Mid row on cable, single leg on Bosu (10kg)
                  - Single arm mid row on bench (20kg)

Snack
Maximuscle Promax RTD Orange - 330ml

Dinner
1 x Thermobol
2 x CLA
Feta & Ham salad with Basil/Pesto Dressing

Snack
Promax Diet - Vanilla (30g scoop)

Summary
So day 1 completed, and feeling pretty good. Started the day with grapefruit for breakfast as this immediately drops your insulin levels and gives your metabolism kick start, and then porridge for some slow releasing carbs to give me energy throughout the morning. Shame that the maximuscle order didn't arrive on time as I missed my mid morning protein shake. But all was good throughout the rest of the day.

Endurance run today, will do an interval sprint session tomorrow, and also have cricket training in the evening. Hopefully will get to the gym in the afternoon to miss the evening rush and get a biceps and chest session in.

Started well. Long may this continue for 4 weeks!

Post any questions or comments to me on Twitter @davidbartlett89.