AlferMail - 2012 SUC Entry & Progress Log - Final Entry & Pics as off on holiday today

ALFERMAIL 2012 SUC Entry : Details
 
Goals: 1) Weight-Loss   2) More Weight-Loss   3) A bit of muscle definition
Diet: Going to try the Dukan Diet which is not ideal for body-building but is great for my primary goal - low/no carbs & high protein
Routine: Full body routine x 3 per week 60% 1RM with 60secs rest between sets, so more cardio based than heavy lifting
Cardio: AM intervals on Spin-Bike 4-5 times per week
Height : 6'2"
Starting Weight: 131kg (20st 8llbs)
Waist: 42" Chest: 52" 
Target Finishing Weight: 112kgs (17st 7lbs) approx.  
I'm going to post up picture of scales on a weekly basis as a personal motivator. Here is the scales from today. 

    
     
  
   
  
 

  

   
 

Best of luck mate, looking forward too seeing how you get on!

Thanks Mate - it seems like a massive uphill struggle ahead, but there is no better place to do it than on this forum

Dukan 'ell.....
6th day on the Dukan Diet and the needle on the scales is moving south. Probably mostly water weight at this stage, but encouraging none the less. Weight reduced by 5.5kgs this week.
 
Did a split full body routine on Mon-Tues & Thurs-Fri plus interval cardio in the morning on those days.
 
Start 9th Jan - 131.5kgs

 
Saturday 14th Jan - 126kgs

 

Thats an impressive drop mate, well done, keep that up and you,ll see some great results!

Nice keep it up !

Thanks guys. I know from past experience that it'll probably slow down now as fat is burned and not just water reduction, but I'm aiming for 2-3 lbs a week from now on.
 
Thanks again for the support.

Nice work bro a real decent loss :-)

Its all protein and no carbs on the Dukan Attack Phase, so have created an old carb free low calorie favourite.
 
Its a Hartleys zero sugar Jelly with 1 x scoop Nutrisport 90+ Vanilla whey powder with a scoop of Creatine Monohydrate added....beautiful!
 

Weekly Weigh-In: 7kgs dumped since start = 15lbs
Morning AM cardio 4 x 20mins intervals; Weights 4 x Split full body routine
Cycling Creatine Mono (off now till end of month) and Tribulus.
Dukan Diet 'Attack' phase finished so am now starting the next 'Cruise' phase which includes Veggies as well as the protein. So far so good
 
Start January 9th - 131kgs

 
Today: 21st January : 124kgs

7kg already is a great loss mate! Keep going!

Thanks.
That's the water got rid of, now for the fat.

Todays Big Breakfast.
25 minutes AM Intervals followed by Ham & Herb Omlette:

• 2 x whole eggs
• 2 x egg whites
• Ham & chopped herbs
• ! x scoop Psyllium Husks
• 5g ALCAR

Great progress mate...............brekky looks nice...............whats the concoction further up a mousse type thingy?

Its a Hartleys zero sugar Jelly with 1 x scoop Nutrisport 90+ Vanilla whey powder with a scoop of Creatine Monohydrate added.
 
It fills you up when you're on a very low carb diet.

Alfermail


Its a Hartleys zero sugar Jelly with 1 x scoop Nutrisport 90+ Vanilla whey powder with a scoop of Creatine Monohydrate added.

It fills you up when you're on a very low carb diet.

Sounds nice, how do you make it mate?

Mix the jelly powder in half a pint of boiling water, then add half a pint of cold water. When that is mixed, stir in a couple of scoops of potein powder and any other supplements you want to put in. I have put Creatine or L-Glutamine in but you could put some BCAA's in as well.
Then leave it set overnight in the fridge.

The jelly fills you up and you also get a quick shot of protein as well!

Will give that a go later in the week, cheers.

This mornings variation on the carb free omlette breakfast - 27th Jan
 
2 x whole eggs
2 x egg whites
Prawns
Basil
5g BCAA & 5g L-Glutamine
 

Saturday 28th January - Week 3
Weekly weigh-in and I've lost a solid 3lbs this week.  Been hitting the Cardio and Weights hard so I hope to keep up this pace over the remaining weeks. 1st feb I will start a 4 week cycle of Creatine & Tribulus.
Start January 9th - 131kgs (20st 10lbs)

 
Saturday 28th January : 122.4kgs (19st 4lbs)