As a teenager I represented my country in Judo, Swmming and Gymnastics. I played rugby to a county standard, played football for a local team and dabbled in a bit of boxing.
I had a good physique that included a six pack.
Then I turned 18, went to university and discovered beer. I stopped the sport and the weight piled on.
Recently, my wife gave birth to our first child, two months shy of my 29th birthday.
On a visit to see my parents before my birthday, the topic of my previous sporting achievements came up together with my lost six pack to which my wife said "you'll never get that back".
This statement woke me up a little and my thoughts moved to my son. I want to be able to play sports with him and help him develop if that is his interest, but my current physique may not allow that. I decided to get fit.
In order to achieve this, I need to set myself a goal, and my wife's statement keeps echoing in my head. So, my target is to get the six pack back. As any objective it needs to be smart:
Specific: get a six back
Measurable: progress photos
Achievable: certainly is
Realistic: I hope so
Timely: before I turn 30.
So that gives me 12 months (11 left) to get from 230lb to a six pack. I predict this will require me to get down to around 196lb.
Let's see how I do, 34lb to lose, 12lb gone, 22lb to go.
Wednesday, 25 July 2012
Wednesday, 18 July 2012
A tough week
So I guess this week was pretty tough. Only 1lb weightloss. Gym work has been going well but I've had to sacrifice on diet a little. A combination of the wife's birthday, staying the weekend with friends, having the parents over and then our wedding anniversary meant I eat a lot in restaurants over the last week.
Although I did attempt to eat clean, you cannot guarantee grass fed meats or the content of sauces. The small amount of alcohol and one ice cream won't have helped either!
This week will be better. 3 personal training sessions, 3 home cooked meals a day and an increase in cardio should help.
I have a dog (see picture) who I walk for an hour every morning. From tomorrow I will be running with him. I have a 6k route marked out around the lake which is beautiful. I'm fully aware that with current fitness levels I won't run the entire distance, but that will come with time!
Although I did attempt to eat clean, you cannot guarantee grass fed meats or the content of sauces. The small amount of alcohol and one ice cream won't have helped either!
This week will be better. 3 personal training sessions, 3 home cooked meals a day and an increase in cardio should help.
I have a dog (see picture) who I walk for an hour every morning. From tomorrow I will be running with him. I have a 6k route marked out around the lake which is beautiful. I'm fully aware that with current fitness levels I won't run the entire distance, but that will come with time!
Friday, 13 July 2012
Curried leeks
A must try!
Ingredients:
1 leek chopped
1 garlic clove chopped finely
1 tsp coconut oil
1 tbsp garam masala
1 tbsp chilli flakes
100ml vegetable stock
1 knob butter
Method
heat coconut oil in a frying pan over a medium heat.
Fry the garlic for 2 minutes.
Add the leek and fry for 2-3 minutes.
Add the garam masala and chilli flakes and fry for a further 2-3 minutes.
Add the stock and allow to cook out and reduce for around 2 minutes.
Add the butter to thicken.
Serve.
Eat.
Ingredients:
1 leek chopped
1 garlic clove chopped finely
1 tsp coconut oil
1 tbsp garam masala
1 tbsp chilli flakes
100ml vegetable stock
1 knob butter
Method
heat coconut oil in a frying pan over a medium heat.
Fry the garlic for 2 minutes.
Add the leek and fry for 2-3 minutes.
Add the garam masala and chilli flakes and fry for a further 2-3 minutes.
Add the stock and allow to cook out and reduce for around 2 minutes.
Add the butter to thicken.
Serve.
Eat.
Thursday, 12 July 2012
Breakfast loaf
Ingredients:
Six eggs
Cooked bacon or gammon (sausage could work too)
Red pepper
Onion
Method:
Beat the eggs then add all the ingredients into a bread tin.
Cook on 200c for 50mins.
Add some cheese for last 15mins if you like.
Six eggs
Cooked bacon or gammon (sausage could work too)
Red pepper
Onion
Method:
Beat the eggs then add all the ingredients into a bread tin.
Cook on 200c for 50mins.
Add some cheese for last 15mins if you like.
Wednesday, 11 July 2012
Chicken burgers
These are awesome and a must try for everybody!
Ingredients:
3 chicken breasts
4 sprigs of spring onion
2 cloves of garlic
2cm of fresh ginger
Chilli (as much as you can handle)
2 tbsp fish sauce.
Method:
Put the spring onion, garlic, ginger and chillies in a food processor and blend.
Add the chicken and blend until combined.
Add the fish sauce and combine once more.
Form the mixture into thin patties whatever size you want.
Fry for 4 minutes on each side.
Eat.
These are awesome and a must try for everybody!
Ingredients:
3 chicken breasts
4 sprigs of spring onion
2 cloves of garlic
2cm of fresh ginger
Chilli (as much as you can handle)
2 tbsp fish sauce.
Method:
Put the spring onion, garlic, ginger and chillies in a food processor and blend.
Add the chicken and blend until combined.
Add the fish sauce and combine once more.
Form the mixture into thin patties whatever size you want.
Fry for 4 minutes on each side.
Eat.
Banana pancake recipe:
I've seen lots of paleo banana pancake recipes, but I have developed a simple one:
Ingredients:
2 over ripe bananas (black skin - these are sweeter but not a must)
1 egg
1 tsp Ground Cinnamon (not essential)
1 tsb coconut oil (for frying)
Method:
Puree the bananas (if you don't have a food processor just mash as much as you can with a fork)
Add an egg and mix thoroughly.
Add the cinnamon if using and mix.
Heat a frying pan over a medium heat and add the coconut oil.
Add one tablespoon of the mixture into the pan (any more and it is difficult to flip).
Fry for around 3 minutes then flip (be careful, because there is no gluten in the recipe they can fall apart quite easily).
Fry for further 30 seconds.
Plate up.
Eat.
I like mine with some bacon!
I've seen lots of paleo banana pancake recipes, but I have developed a simple one:
Ingredients:
2 over ripe bananas (black skin - these are sweeter but not a must)
1 egg
1 tsp Ground Cinnamon (not essential)
1 tsb coconut oil (for frying)
Method:
Puree the bananas (if you don't have a food processor just mash as much as you can with a fork)
Add an egg and mix thoroughly.
Add the cinnamon if using and mix.
Heat a frying pan over a medium heat and add the coconut oil.
Add one tablespoon of the mixture into the pan (any more and it is difficult to flip).
Fry for around 3 minutes then flip (be careful, because there is no gluten in the recipe they can fall apart quite easily).
Fry for further 30 seconds.
Plate up.
Eat.
I like mine with some bacon!
Start
So I guess I should start with background etc. If you've been following me on twitter you'll know that I am following a Paleo diet since June 26th 2012.
Background:
Age: 28
Married with a newborn son.
Starting Measurements: Current measurements:
Weight 230lb 220lb
Waist: 44" 41"
Chest: 44" 41"
Biceps 16" 16"
Thighs 25.5" 23"
The Paleo Diet
Essentially the Paleo diet (or Caveman diet) is just meat and veg. It comes from the idea that humans are hunter gatherers and therefore would only eat what they could hunt or what they could forage. This means no wheat, no grains etc.
So, no rice, no pasta, no bread, no corn.
Meat should be grass fed in order to avoid grains coming through your meat sources.
The Paleo diet forces your body to use fat as a fuel as the diet is very low in carbohydrates. As a result, it is essential that good fats are consumed daily (coconut oil, olive oil, nuts but not legumes such as peanuts or cashews).
Training
I train at least three times a week with a personal trainer. The basic workout is as follows:
Mobility Stretches
Heavy weights (deadlift, squat or bench press)
Supersets x 2 of push/pull (such as overhead press and rows, step ups and pull ups)
Cardio (medicine ball slams or HIIT)
Ab work (planks, leg raises etc)
Stretches
Background:
Age: 28
Married with a newborn son.
Starting Measurements: Current measurements:
Weight 230lb 220lb
Waist: 44" 41"
Chest: 44" 41"
Biceps 16" 16"
Thighs 25.5" 23"
The Paleo Diet
Essentially the Paleo diet (or Caveman diet) is just meat and veg. It comes from the idea that humans are hunter gatherers and therefore would only eat what they could hunt or what they could forage. This means no wheat, no grains etc.
So, no rice, no pasta, no bread, no corn.
Meat should be grass fed in order to avoid grains coming through your meat sources.
The Paleo diet forces your body to use fat as a fuel as the diet is very low in carbohydrates. As a result, it is essential that good fats are consumed daily (coconut oil, olive oil, nuts but not legumes such as peanuts or cashews).
Training
I train at least three times a week with a personal trainer. The basic workout is as follows:
Mobility Stretches
Heavy weights (deadlift, squat or bench press)
Supersets x 2 of push/pull (such as overhead press and rows, step ups and pull ups)
Cardio (medicine ball slams or HIIT)
Ab work (planks, leg raises etc)
Stretches
Subscribe to:
Posts (Atom)