Was out of town over the weekend, so I’m not able to update every single day!
I weighed in this morning and I was 97.3kg, not as much of a weight drop as I was hoping for but I started at 98.8 so that’s still decent, 1.5kg, over 3 pounds. I’ll weigh again tomorrow morning since I originally started weighing myself on the fast day but I’m not expecting a big change.
I’d meant to skip today’s exercise because I’m mountain biking tomorrow, but I didn’t get round to exercising on Friday, so I had to do something today. Tomorrow is meant to be lots of bodyweight squats and pushups followed by HIIT (high-intensity interval training) but I’ll do the squats and pushups in the morning and mountain biking in the evening.
Moderate Carbs day today, so yay for real food!
Breakfast and lunch consists of what I call a ‘ranch omelet’ which is basically a cubed potato pan-fried with green pepper and onion, mixed with 4 scrambled eggs. Plus an apple and fruit juices, with some chicken or other stuff later today.
I’m considering buying another diet/exercise plan done by the same guy that’s doing the one I’m on – I’m doing ‘Xtreme Fat Loss Diet’, he also did ‘Cheat Your Way Thin’, which is a similar but obviously less extreme version of the diet, with 3 workouts per week instead of nearly every day. CYWT is what he recommends (obviously) as the follow-on diet step after the XFLD program, and in CYWT you’re meant to work out 3 times a week, cheat on Sunday (calorie spike) and follow 2 3-day cycles of that rotate between protein, low-GI and high-GI food days. Done properly you’re supposed to lose 1-2 lbs a week until you reach the weight you want, where you go on the maintenance plan, or after a few weeks of the diet cycling you can go back on the XFLD if you want to lose more fat.
Yesterday went OK in the end, but I was flagging towards the end of the day, I think because I didn’t eat enough carbs on Cheat Day to be honest. I was tempted once or twice to grab a wine gum or something to eat while gaming (D&D tabletop gaming) but I made it through.
Today is Shake Day, but also I can have veggies! Awesome – so I cut up a huge carrot and half a cucumber to take to work for snacks along with the protein shakes.
The workout later on is pumping iron (different workout each day, depending on what you’re taking in) but it shouldn’t take more than 45 minutes from changing into shorts to hitting the shower.
Lost 3.7 pounds in a week, but I’m taking that with a grain of salt because I’m not weighing myself on the ‘correct’ day…supposed to weigh on the mornings of cheat days, but didn’t when I started and I weighed myself on the morning of fasting day – and I weighed myself twice this morning so I’m taking the weight after I worked out on a zeroed-out scale. So there. Still, I lost at least 1.8 pounds, and possibly up to 3.7, so take the average and that’s 2.75, which is still really good.
I was able to finish the full workout program for today as well, but I know I’m going to be missing food for the rest of the day – it’s protein pills and water…all. day. long.
edit: I am so freaking hungry right now…but a carb will not cross my lips today.
Welp, it’s the start of the second ‘cycle’ of the diet, Cheat Day.
Had a bowl of muesli and an orange for breakfast, a couple of teas (with full fat milk) during the day, gorged a bit on lunch at McDonald’s with a big burger, a small chicken burger off the value menu, onion rings, a few fries (literally just a few) and a Diet Coke. I didn’t eat in the mid-afternoon because I was still full and for dinner I polished off the chicken skewers I got yesterday, and a small pot of yogurt that was going to go off soon.
One thing about this diet is that I don’t eat much real food, so it actually saves quite a bit of cash, but I have some fresh food that will go off if I don’t eat it as snacks during the days where I’m not fasting (you can snack on ‘free veg’ like carrots, broccoli, celery and other similar vegetables on Shake Day, Moderate Carbs Day and Protein Day).
Today’s workout wasn’t so bad but tomorrow I might struggle because of stuff I’m doing in the evening…so I need to get to bed early so I can wake up and work out in the morning. I hope I’m this motivated when I wake up!
Yesterday a workmate and I went to the same MTB course that we did a couple of weeks ago (my second time, his fifth or sixth), and while I’m still definitely at the noob level I’m getting to know my bike better, as well as learning how to deal with different trail sections much better.
I kept the fingers off the front brake for nearly the whole trail and attacked the berms (bobsled-style turns) much faster, although I could still use more speed/confidence going through them. I’m also still getting used to the rear end skidding out, which is good that I can handle it without freaking out, but probably not something I want to do regularly, since I need the speed going through the turns.
Here’s a video (not mine) of part of the trail we did, the last section, there’s more videos of parts of the same trail on that page.
You’re not supposed to weigh or measure yourself except for the morning of each cheat day, but I cheated and weighed myself this morning – from Friday (first fast day) I’ve lost 2kg…nearly 5 pounds. It remains to be seen whether my weight loss for the first cycle will be more or less than that – because it could/may just be water weight, but it’s still really encouraging.
Today is protein-only day so I’m stuffing myself with 300g of protein, which is a really surprising amount once you look at the nutrition info for the foods you eat- 8 eggs, 18 slices of bacon, 3/4 of a leftover chicken, plus 2 200g packets of chicken tikka slices from the shop at lunch. This is a lot better than the fasting day, which had me taking 45 protein pills throughout the course of the day, but I’ve been stuffed all day!
The good thing about the variety, at least, is while one day or another may be a drag and I’ll be really tired of having just one thing all day by the end of it, it is only for one day and the next day is totally different.
I skipped yesterday’s exercise plan because the alternate plan I’m following has me taking a rest day one day out of every 5, but today I’m mountain biking after work, so I’m skipping the interval training exercises, which is what mountain biking is sometimes, and the weightlifting, because, well, my arm is still sore after Saturday’s workout and I’ll be too knackered when I get home from biking to drag the weights out!
Well I’m very very tired after last night! But I stuck to my plan and had diet drinks all night, except possibly for some of the drinks that were bought for me that may have been regular Coke.
Although today is a nice day because I can eat normal foods again (I had my traditional big weekend omelette with 2 slices of toast with butter and jam), it’s the toughest day as far as counting calories goes. Every slice of bread, every egg, every bit of meat has to be estimated for weight and added to my journal to make sure I don’t go too far over or under my nutrient goals for the day. I’m supposed to have 1650 calories spread out over several meals, with a nutrient split of 30% protein, 40% carbs, 30% fat.
It sounds really annoying to keep track of, but you only have to do the math once a week, after you weigh yourself and figure your body fat percentage, and and once you get the hang of how much food you need to eat it’s not that bad, really. But it is a pain in the ass when you start. The diet plan gives you the option of buying a worksheet that calculates how much food you need to eat if you just enter your weight and body fat percentage, but save the 12 bucks and skip the lazy person’s method, it really is simple math. You could do it on a Google Documents spreadsheet or Excel but it’s unnecessary.
Food enjoyed today:
3-egg omelette with onions, green peppers and hot sauce
toast with butter and jam
Big Mac (yeah, really!) with the middle bun removed
a few (seriously, just a few) McD’s French fries
cold luncheon meats (ham, chicken, beef)
couple more slices of toast with butter
Going out to a club night tonight, so might have to ignore the diet for a short time, but I’ll have diet mixers as much as possible. I’m planning on sticking to rum and Diet Coke all night, at least it’s pretty close to zero-calorie.
Shake Day today. Not too bad, but I’m used to the taste of protein shakes. What’s strange is adding fat to the afternoon shakes.
The morning shakes are supposed to have carbs (if you use a blender to make the shakes, toss an apple or banana in there), and the afternoon shakes are supposed to have healthy fat, so you can add flaxseed oil or extra virgin olive oil. I forgot to add oil to one of my shakes and had to basically drink 2 tablespoons of olive oil…not pleasant! Adding it to the final shake of the day was at least better, but a strawberry-flavored shake with an aftertaste of olive oil is definitely not good either. Better, but not good.
Because I have different protein powders available from my days earlier in the year of trying to go too hardcore, my morning shakes are a different brand (Maximuscle Cylcone) from my brand of afternoon shakes (Nutrisport 90+) and the morning shakes have built-in carbs, so I don’t need to add fruit or whatever.
Still not feeling that hungry, strangely. But you don’t want to go into the bathroom right after me, either. Wowzers.
At least tomorrow is a normal food day.
Forgot to weigh myself yesterday, so I stepped on the scale this morning – 98.8kg, yikes.
Today is the second day of the diet cycle – Fast Day. Nothing but water and protein pills that have BCAA (Branched Chain Amino Acids, whatever they are). Not the tastiest thing in the world, but to be honest because of the amount of water I was having I didn’t feel that hungry.
At least tomorrow is different…just…