Mark's Mission

Hi Flanders

Hmm, not too sure tbh, I feel maybe slightly leaner, not as much as I would like... but I think my back seems to be making a little improvement, arms too, so will stick with it for now and take from there

I know you mentioned perhaps I eat too much protein, so thats why I dont mind having 50g Jerky (25g protein) instead of say 200g chicken, as its only really the protein amoun that changes

I will stick with this for until I go away and if its not done much, its back to the drawing board again to see what I can do

But I should be under maintenance calories according to DailyBurn on everyday, so I cant see why I wouldnt/shouldnt loose it soon, I still do cycling and 1 day TKD, my job isnt a sit down one and I do 4 days in the gym too, I dont feel as if I over eat

Carb sources are now better to being: Oats, Quinoa, Oatcakes and then carbs found in yoghurt and whey really

Nice one mark... keep us updated!!

Some decent carb choices there but don't forget sweet potatoes, basmati rice, brown rice, wholemeal pasta.... all great carb sources and gives you some variety... I found that variety had a great impact on succussful bodyfat reduction... and when you see James post up in the diet and nutrition section he always mentions 'don't forget to vary your food choices'.... great advice!!
 
I also added some decent bread choices to my diet, one being Burgen Soya and Linseed, great tasting bread with plenty of Protein to.
 
Keep up the good work mate...

back again

sorry for lack of updates

Last weeks was the ****tiest week for me, worked far too many hours, averaged about 3 hours sleep a night, and then got scammed out of £300 wasnt a good week

On the plus side, I am looking at a shop still for my Baking business and I may have just found it, to early to say yet but looks promising

Because of **** working hours last week, I could literally only fit in a gym session, pathetic I know but thats what happens when your "team" at work let you down, and I am in line for promotion so its partly down to me to step in, (yeah thats why I want my own business)

Anyway, diet wise

I have decided I will have a stab at the S.U.C reason being, I need the motivation, simple as that.. I get bored of diets quickly (you can tell) and its mainly because I make them for the nutritional value rather than the taste AND nutritional value, I can cook but why I make my own diet so boring I dont know

I bought all 3 of the muscle menu books tonight on here, so will grab some ideas from that and take it from there... the S.U.C starts that same day as my cake course which isnt ideal, but finished near xmas I beleive, if I cant last a diet through 3 months, I should give up now.

Just bought some of the quinuoa rye bread, will see how that tastes in the morning, looks nice but different to hat I am used to!

Hey up Mark... first off mate good luck with your Career path!! I hope all goes well for you...

The SUC will do you very good mate, I broke a big plateau this year when I did it.... really motivational!! I hope you do well... but again remember consistancy is the key...

Good luck buddy and i'll be around for some friendly support!!....

Flanders


Hey up Mark... first off mate good luck with your Career path!! I hope all goes well for you...

The SUC will do you very good mate, I broke a big plateau this year when I did it.... really motivational!! I hope you do well... but again remember consistancy is the key...

Good luck buddy and i'll be around for some friendly support!!....

Hey Flanders

Thanks alot mate, I appreciate the kind words... I will keep you updated regarding career path, yet again someone called in "sick" today so we all feel the affects lol

I hope the SUC is what I need, I am not making excuses if I want something I normally acheive it, my phsyique on the other hand is something I permanantely battle with, and their is no reason it should be a battle!

I will gie it a go and see what happens, I know I must be dedicated though, I love working out and feel good when I have a good deit in place, problem is temptation is too easy for me to resist, but I know what I have to do, and how to do it, to prevent this!

Thanks again!

Your business sounds like it will be interesting, would love to be own boss.

I see you've entered the SUC, will have a look later. Are you going to update both journals, or put this one to bed till after it finishes?

well,

what a few months its been, full of ups and downs...life is never easy is it :)

well, I completed the cake decorating course in London as I said I was going to.. we spent ages looking at shops etc and the banks have refused to lend us money, I am not surprised but I am disappointed, but its something to work for

Then in late november I managed to spill 200c Oil down my arm at work, which resulted in 4 hospital visits, 5 doctor vists and 1 month of bandages and no gym :(

I have a lot of photos of cakes to upload, to prove I havent been a lazy bastard though, I have been back at the gym now for around 5 weeks, my working hours have been awful, I mean 70-80 hours a week back in december, everyone ringing in "sick" etc but as a result I have been given the promotion I was hoping for and a 2K payrise, so It helps a little lol

Right, anyway the reason I am posting:

I am starting back with the journal and I have made a new diet which Is best sited to my job/different shifts as its the same everyday, I enjoyed carb cycling but it involved more work in terms of preparation I really dont have, so I made the diet which has different protein sources, the carb sources I like and I think im going to get on well, I have new motivation to acheive my goals I didnt have before, lets just say a waitresses arent all as bad as I thought lol

ayway so from tomorrow I'll be posting exactly what I ate, I am working on some cross-fit sessions with my PT at the moment, as my rota is still all over the places sometimes I can make the gym 3 times other weeks 4 times, so we have planned a 3 day crossfit and its bloody tough!

I am looking forward to 2011 training, I can tell this is my year

last year my mind was all over the place, lack of consistancy never pays off, thats true in my job and also on bb'ing, I applied consistancy to my job, but not enough to the dieting last year, its time for things to change!

so diet for the last 2 days has been the same

Breakky
30g whey
2 x weetbix
200mls skimmed milk


150g chicken breast
1 apple
10g nuts

30g whey
25g instant oats
water

1 reflex protein flapjack
1 pear (or orange)

3 oatcakes
200g salmon fillet
green veg

200g Pollock fillet
Green veg


I think this diet is best suited to me, it based on 30% carbs, %40 protein and %30 Fat.. the reason i switched diet is because hy hours are different again, I dont know when I finish and if I am working a split if I will get one, so this diet is the same every day regardless, which suits me!

Yesterday  did 40 mins of SSCV, today I didnt get to the gym, but planning some more ssvc tomorrow monring and hopefully some weights too

Just posting for my own reference

Diet has been all good, as written down

Breakky
30g whey
2 x weetbix
200mls skimmed milk


150g chicken breast
1 apple
10g nuts

30g whey
25g instant oats
water

1 reflex protein flapjack
1 pear (or orange)

3 oatcakes
200g salmon fillet
green veg

200g Pollock fillet
Green veg


Liking this diet, its easy for me to follow and tastes good too, thats all that matters

Gym last week was very hard to get to due to big shifts at work, so 2 days off now no reason not to hit the gym and add in some cardio and opefully see that fat coming off...

Good to see you back posting.

cheers flanders
Im on it now... I decided 2011 was going to be the year I finally get my act together, in terms of diets.. I guess the problem was there are so many diets, which one to choose lol

anyway I like the looks of the 40/30/30 so thats what I am on and sticking to now, its easier to stick to and I have been on it for 10 days so still early yet

I started cylcing back to work again and looking at getting a good roadbike to replace my mountain bike, aadstart doing some cycling as cardio too

I'll keep posting, I dont post every day because of my long shifts, if I turn my pc on at night, I wont sleep, infact Im dashing back off to work now!

Diet has all been good as said, I look forward to hopefully get in shape!

Good to see you've got the right mind for it... good luck mate and remember consistency is key.

well, Im back again

I changed the diet I last had, as people pointed out I was eating too much fish,(I guess 400g is quite alot) and its high in mercury which could be an issue

I'm not making excuses anymore, I am **** at diets as my progress/journal would clearly show, I have picked the brains of the people in the diet forum again and I think, what I have done now is better suited to me and my current long working hours ( i cant wait until I can afford my own business)

I'm weighing myself in tomorrow and I know its not going to be good, the minute things dont go my way, I reach for the **** food, something needs to stop..

anyway will report back with weight/diet and routines again soon... this is it now, no more half assing, I have the knowldedge I need to crack on, now putting that into action

Thanks for those who have stuck around, I wouldnt have blamed you for leaving :)

well

Got my ass out of bed today at 6ish and cycled to the gym for around 7, wanted to hit some deads and bench pressing mainly.

so

Deads:
2 sets x 10 - 60kg (warmup sets)
1 set x 5 - 100kg
4 sets x 5 - 120kg
(My deads always seem pretty ****, weight wise, form is fine... but I often get back pain while doing core work, I think there is something small underlying

Bench
2 x 10 - 20kg (warmup sets)
1x10 -  55kg
1x10 - 60kg
1x10- 65kg
1x8 - 70kg
1x 6 - 75kg
(I was playing around as I havent been doing 10 rep range for a while, infact I was going to be doing sets of 5-6 but gfound it alot easier than I expected, I was quite happy with benching today.. next time will start heavier

Cable Rotations
2x10 - 15kg
2x10 - 17.5 kg

Cable Pushdowns
3 x 10 - 20kg

Diet has all been good, will copy and paste later, I am not giving up this time, Im not wasting anyones time with all their help to mess it up, as promised I got on the scales and I am 12.7st, highest I have been for a while too...time to drop the fat

At work all day today from 9am till around 11pm so glad I went to gym this morning, cycling around 5-6 miles too/from work too, should help

well, I was suffering with some DOMS today!, Could barely move this morning, mainly I think because we havent been doing much strenght work recently so I decided I wanted to some deads and benching, everything hurts today
 
1 didnt get home from work until 1am last night, I did wake up at 6... but with that little sleep I wasnt going to attempt a weight session
 
Diet has been good, I will post it p in full detail soon, but its the easiest one I have done yet, and I will stick to it.. I am allowing myself 1 cheat meal on a sunday night (roast dinner) going tee total is a mistake i've made before and then I give in, so at least 1 meal a week wont hurt
 
So, just 6 miles cycling to - from work and a nice 15.5 hour shift at work, tmorrow my "day off" I am on another cake decorating course, but will go to gym after that.
 
I must post some Pics of my cakes soon