Cycling training plan

"Try and cycle to and from work each day (5 hours in total) or
workout 4 hours
1 weekend back to back cycling - 4-5 hours on Saturday/ 3hours
on Sunday
Other weekends - 1-2 hour cycle on one day."

I've done six hours + for w/c 01/07/07 on my mountain bike and then can added in the time spent on cardio in the gym.

Summer 07 52 Day Challenge Day 1

Didn't weigh myself this morning as didn't want bad news following my late night bingeing. I guess the clean eating thing is going to be hard - but just staying away from junk in packets should be enough?

Told Sara I was starting a new challenge and I think she wants in. Last night we both said (by text) that we needed to lose some weight.

Spoke with Janet.

Watched Thea and her friend Alex, horse-riding.

Goals: CE 80; RT 30; CT 30; PG1 -15lbs; PG2 Sleep! PG3 Post progress 38x

CE = Br: Satsuma, banana, green tea, nectarine; Sn1: promax diet; Lu: Chicken, lambs, beans and sweetcorn; Sn2: Banana

CT = Spinning

RT = Incline bench press 3x15x40; Mixed-grip chin-ups 3x5; Alternating shoulder press 3x20x24; Dips 3x10; Reverse biceps curl 3x15x12; Bent-over row 3x15x30

How to control your appetite

To lose weight, you need to control your appetite. Otherwise, your diet goes out the window, and you can't burn fat because you are eating too many calories.

There are many reasons we overeat...

• we're bored and need a distraction
• we aren't educated on the calorie contents of some foods
• food marketing is too darn good to resist!
• poor food choices mess with our hormones and increase our hunger

To fight off hunger, it's best to stick with foods that are nutrient dense, high in protein and fiber, and low in calories.

From Jon Herring at www.earlytorise.com comes these tips...

1. Brush your teeth several times per day. When your mouth feels clean and fresh, you are much less likely to eat between meals.

2. Write down EVERYTHING you eat... and be honest. Instead of wondering why you are gaining or not losing weight, it will become quite clear. And if you want a little more incentive to watch what you put in your mouth, get a friend or family member to agree to check your "food journal" once a week.

3. Before you sit down to dinner, put the amount of food you would like to eat on your plate and put the rest in the refrigerator. This will discourage you from going back for seconds.

4. Observe the 10-minute rule. If you really want a second portion of calorie-rich food, wait 10 minutes. In most cases, the craving will pass.

I've also read that the scent of vanilla decreases hunger, and that chewing gum is also effective at helping reduce hunger and calorie intake.

Making smart food choices is still probably the best way to go...and of course, I recommend Dr. Chris Mohr's Turbulence Training Fat Loss Nutrition Guidelines.

But if you need recipes, let me tell you, I just reviewed the latest version of Dr. John Berardi's "Precision Nutrition" and it's packed with meals that will fill you up and keep you lean.

The package even includes a little set of skinfold calipers for you to use at home. Ingenious. Oh, and you get full access to his discussion forum.

You might even find a bonus from me over on John's forum,

CB

PS - Do you know what people constantly LIE to me about?

Their nutrition. Almost every person that emails me to say they are stuck at a fat loss plateau says they are eating well. And then I ask a couple of questions, and the truth comes out. They are snacking before dinner...or they give into their sweet-tooth (every day!), or they eat fast food more than once per week.

So it's almost always nutrition. After all, you're working hard enough in the gym, aren't you?

So go HERE & get Precision Nutrition Help

Here's what one my client's had to say about Gourmet Nutrition (one of the books that comes with Precision Nutrition...):

"Having worked in some very fine restaurants over the years, I can attest to the fact that his preparation instructions are top notch (slow roasting salmon, searing steaks) as well as easy to follow. Well done. This book has straightforward instructions on how to make delicious food in a manner that will be in keeping with your nutritional and physical goals. It far exceeded my expectations. The steak recipe on page 122 is spot on, whether or not you take the time to make the balsamic syrup. Who doesn't love steak with fried onions? And I'm also looking very forward to trying the sea scallops on page 111."

 

A mouthwatering review to say the least!

So go HERE & get Precision Nutrition Help

 

Link to How to control your appetite

Atkins?

V-cycle was off today so decided to do my weights instead. The effect at the end was that I felt like I had more energy. I didn't do the sit-ups and tried to do one-handed movements. This chnaged quickly when I realised it was too tough at the weights initially chosen.

I used the machines as well for chest and back both set @ 80kg. My form wasn't good hoewever.

Workout:

Dumb-bell bench press: 4 sets, 6 reps, 2 x 28kg

Dumb-bell pullover: 4 sets, 6 reps, 26kg

Dumb-bell romanian deadlift: 4sets, 6 reps, 2 x 28kg

Machine fly: 80kg

Machine chest press: 70kg

Lat pulldown: 80kg

Meals:

Br: BF Whey Protein

Sn1: BF Whey Protein

Lu: BF Whey Protein

Alba

I couldn't bear to look at the scales this morning as I know I'd have been disheartened.

Started the day with protein shakes. Thinking about the gym later.

But the kids are watching too much telly so I need to get home early enough to switch it off.

Nat won the Manager's Player of the season award - I'm chuffed as he deserves it.

Dropped Sara off at Rivers. Too early for the reception staff though.

Another failure!

Just to say I had some easter egg yesterday which made me insatiable for the rest of the night. I didn't gain any weight but didn't lose any either!

Time for drastic measures. I've started the day on a low-carb basis. So far 2 scoops of whey protein powder plus fibre. I've consumed a diet coke too. Managed to resist the biscuits at this morning's meeting but tonight will be the real test - as ever. I figure two weeks on this will lose me a stone.

Salad day

I've been munching on left over salad for most of the day. It's very large and filling. I needed something sweet so have had a couple of cans of coca-cola light. At lunch after failing to find Gilder's in Rotherham I went and had a chicken tikka deli sarnie from McDonald's.

Can I fast for weight loss?

Weighed in at 14st 8.4lbs this morning. Not very impressive but understandable due to the constant eating and drinking during Sunday, which was glorious.

Anyway another crazy scheme to get to my goals.

Cardio - Spinning (39 mins)

Week 5 Workout C

204.6lbs and a sore throat with irregular but bad cough. I binged last night.

Been doing the new set of workouts this week which are based on dumb-bells and body weight. I've not blogged for a while due to not making time.

0800 Went to the gym and met Sara. Using the 10kg dumb-bells I did the golf squat, press-up/row combo, deadlift/snatch/lunge, cuban press, single-leg deadlift and reverse crunch.

1000 Thea to Dance & Drama; Nat to swimming (backstroke).

Week 4 Workout F

206.2lbs. What a lump! Since scoffing some fried chicken I've not been to the loo. I guess that's what happens but also explains why the scales are looking bad. I'm out tonight so plan just to detox today.

 

1 Sumo squat = 3 x 8

2 Plank = 3 x 15-60 secs

3 Snatch-grip deadlift = 3 x 8

4 Neutral-grip shoulder press = 3 x 8

5 Hammer curl = 3 x 8

6 Woodchop lunge = 3 x 8 (each side)

Week 4 Workout E

Meals

Br: Strawberries and mangoes

Sn1: Hot cross bun, Whey Protein

Lu: Whey protein, crisps, hot cross bun

Weights

1 Close-grip bench press = 3 x 6 x 56

2 Chin-up = 3 x 6

3 Triceps dip = 3 x 8

4 Incline dumb-bell curl = 3 x 8 x 32

5 Dumb-bell single-arm preacher curl = 3 x 12 x 32 

6 Dumb-bell lying triceps extension = 3 x 8 x  36

Week 4 Workout D

Nutrition

0823 - Br: Roasted Pork (and coffee); 0910 - Mug of water; 1000 - Sn1: slimfast; 1200 - Lu: ; 1500 - Sn2: ; 1700 - Dn: Roast Lamb, carrots, baby sweetcorn; 1900 - Sn3: Maltesers, red wine, peanut butter sandwiches 

Weights

1 Deadlift = 3 x 8 x 60 (used dumb-bells)

2 Core hold with ball = 3 x 1 (each leg, no ball again)

3 Reverse lunge = 3 x 12 (each leg) x 9kg

4 Stability-ball jacknife = 3 x 12

5 Press-ups = 100

6 Door-frame stretch = 3 (each arm)

Cardio

30 mins flat treadmill

Can I eat clean?

Wt = 204lbs.

Had chocolate biscuits and a double chocolate muffin last night. Not sure why. But then again I never am. It's a habit eating in the middle of the night. I'd like to break it. Maybe I could substitute fruit in the first instance.

Br: Streaky bacon, sausage, actimel, toast and squash.

Sn1: Sausgae

Lu: Chicken and rice

Sn2: Nuts and hot pepper sauce

Dn: Muffin, crisps, fingarellas

Sn3: Haribo

Week 3 Workout C

Did this session whilst Nat was at a friends birthday bowling party -

Bench Press: The station was occupied so I grabbed two 28kg dumbbells and tried hard on my form. 3 sets, 6 reps. Did another 3 sets later on.

Dumb-bell row/shrug: Droppedthe weights to two 16kg from the last time I did this exercise. Worked a lot better at didn't feel like my elbow was being pulled.

Bent-over row: Used the 28kg dumb-bells rather than mess about setting up a barbell in a crowded gym. Made my arms bulge!

Dumb-bell incline press: Tried using a pair of 16kg weights. Worse time to complete 60 reps that last time. I guess the heavier dumb-bells tired me out.

Managed 3km on a flat treadmill too.

This is Day 10

Despite feeling my Achilles on my right side I still managed to squeeze out a 30 minute jog on the treadmill. Awesome. I followed this up with 30 minutes on the stationary bike. I keep the resistance low to keep my leg speed at 100 rpm. Maybe I'm cheating?

Meals were good until after Alpha. I then had chocolate biscuits and fruit shortcake biscuits. Still I manage to drop 0.4lbs. Probably water loss from the cardio.

New home...but not me

We 'helped' my dear gf move to her own home - if having a mortgage means you are an owner. Anyway between my brother, the removal men, my gf and I the big stuff was moved before midday. She served us pizza and then we chipped. I was going to sleep but the children wanted to chat after I picked them up from school, which was good - quality time. I went to the gym whilst Thea was at Brownies. My 45 mins @ 10kph felt easy on the lungs this time. Should I go a bit faster or from flat to 1%? Unfortunately I pigged out last night. What a surprise.

Prayer

Give an Alarm Clock Alleluia

When your alarm goes off in the morning, open your eyes and repeat this line from the Psalms: "This is the day the Lord has made. Let us rejoice and be glad."

Commit to living in gratitude for the day, and you'll soon notice how much happier your days can become.

Practice Shower Power

Water is a powerful spiritual symbol. As you soap and rinse in the shower, pray to be cleansed of any feelings of anger, bitterness, resentment, or regret.

Recall the words of Isaiah (58:11): "The Lord will guide you continually… You shall be like a watered garden, like a spring of water, whose waters never fail."

Practice Driveway Meditation

This one is especially for those who commute to work. Turn your time behind the wheel into time for prayer. Before starting the car engine, place your hands lightly on the steering wheel and breathe deeply several times. Ask the Holy Spirit to steer you through your day. Back out of your driveway slowly, and remain aware of the slowness.

As you drive, think about your 'to-be' list. Let words like compassionate, serene and diligent percolate through your mind. Let grace-filled thoughts carry you in a loving manner through the day.

Climb Stairs

If you work on an upper floor in a multi-story building, skip the elevator and climb the stairs. Make your climb work for your body and your soul.

Climb thoughtfully, breathing slowly. Use the time alone to experience a connection with God. Pause at each landing. Catch your breath, and focus for a moment on the blessings in your life. Say thanks before continuing your climb.

Elevator Blessings

No stairs? Next time you share an elevator with someone, say a silent prayer. Ask God to meet the other person's unique needs. Add a smile of your own.

Try Prayerful Single-Tasking

We all feel too busy. It has become a workplace axiom that multi-tasking is a good thing, but a growing body of research shows that it actually erodes productivity.

Instead of dividing our concentration among many tasks, do one thing at a time-prayerfully. Offer your work as a prayerful gift to God. Ask for the grace to do it meaningfully, and without anxiety.

Fast for One Minute

In times of stress, we are often tempted to reach for foods that aren't healthy for us.

Before you reach for the fried foods, sugar or chips- try this. Wait one minute. Offer the minute to God and ask for the grace you need to control your appetite. Chances are you'll no longer be tempted until the minute is up. If you do give in-just remember, God forgives you. Forgive yourself.

Touch the Earth

Native Americans have this saying: "Never let a day go by without touching the earth with your foot." If only a couple of times each week, take a five or ten minute break to walk in a meditative way. Give up your usual energized stride to pay attention to the movement of lifting your leg, bending your knee, and placing your foot. Observe your breathing and your body. Look around. Notice the squirrels, the trees, and the sounds of nature. Nature tunes us into God's presence.

Cook up a Memory

Next time you cook, pay attention to the memories that are sparked by the dishes you make. Perhaps you have old recipes lying around that you have forgotten about. Bless all those who sweeten your recollections, thanking God for the spiritual nourishment these people have brought to your life.

Wednesday's Routine

I've been 50% on the clean eating so far. Chocolate is the culprit.

Weights:

Dumb-bell bench press (3 x 6 x 52) - should've been on a barbell

Chin-up (3 x 6) - not strong enough to do weighted one's

Triceps Dip (3 x 8)

Incline dumb-bell curl (3 x 6 x 36 x 2) - too heavy!

Single-arm preacher curl (3 x 12 x 28)

Dumb-bell lying trcip extension (3 x 8 x 28)

Today's meals

204.8lbs! This morning I car-shared with my dear gf. I was excited by the announcement of the iPhone and left the keynote looping on my computer. It woke me finally at 620a. I managed to grab five pieces of fruit on my way out and some M&S chicken mini fillets. I'll aim to eat as soon as I get to work, ten, twelve, three and then after the gym.

Week 1 Review

Nutrition and Exercise:
I gained 0.8lb. My eating was okay during the day but fell apart at night. This is my main area to focus on this weekI didn't read my bible daily. I did attend the gym and complete week one of the weights program. I managed a few cardio sessions too.

Financial:
If I didn't have credit card debt then I would've avoided £217 of bank charges. Still I got a low balance rate card to shift some interest. I forgot to cancel one of the Xbox Live subscriptions (£40). As a result of resistance from the kids and being late again to the lessons I won't renew for another session. I spread the cost of the Christmas wine (from Laithwaites) over three months. I bought the odd thing from the canteen - I must resolve to bring in more meals from home. With all the existing information you wouldn't have bought more e-books on nutrition and fitness but I'm not that disciplined, yet (£43). The quote for replacing the TV aerial turned into me getting it installed. The car broke down!

Stolen blog thoughts

"Make everything as simple as possible, but not simpler." Albert Einstein.
If Einstein could say that, given what he studied, than surely I can apply that principle to fat loss.
So why is everything so confusing, complex, and contradictory about losing weight?

Step 1: Eat better.
Step 2: Exercise more.
Step 3: Find the time to do Step 1 and Step 2.

Okay, so I suppose it does get a little confusing because of Step 3, and because I want overnight results.

The scales are going up not down

Yes that's right...14st 11lb! Not surprising since I went made again last night. Anyway got out of bed in time to squeeze in a session at the gym. Shouldn't have bothered rushing as Thea wasn't going to go to Dance and Drama.

Took Nat and his mates to see 'Night at the Museum' just like Jumanji but they thought it was worth a ten.

Weights:

Barbell Bench Press (3 x 6 x 52.5)

Dumb-bell row/shrug (3 x 10 x 36)

Dumb-bell bench press (3 x 8 x 52)

Bent over row (3 x 8 x 52)

Dumb-bell incline press (60 x 36)

Meals:

Br - Oats, banana, boiled egg and ham

Lu - Salmon, beans

GreatNews and Windows Live Writer

Here is how you can post to Windows Live Writer from GreatNews. Download this plugin and unzip into your GreatNews\Plugins directory, then config a GreatNews BlogThis tool with name LiveWriter.

Now under each articles BlogThis link you can use LiveWriter to post directly to Live Writer. Enjoy!

Link to GreatNews and Windows Live Writer

Plan for the next few days

I plan to stick to fruit teas and water. Also my protein shakes or slimfast for meals unless going out for dinner. Sunday lunch will be different. I've also go to squeeze in a weights sessions. I'm following the 4th issue of Men's Fitness Just Workouts.

A Thursday full of woe

Most of my meals at work were powered by whey protein. I did need a large bag of crisps and a can of diet coke. Unfortunately despite have some leftover chicken curry and rice for tea, someone had left out the Mingles. Next to them were some cashews. I proceeded to get that full to bursting feeling feasting on both. Nathaniel had his first training session and is required to play on Sunday. As usual he was disappointed with the end of training and then moaned about playing in defence for his team. We ended the day on bad terms due to him delaying going to bed.

Weights:
Narrow-grip deadlift (3 x 8 x 40kg), dumb-bell shoulder press (3 x 10 x 28kg)
Reverse lunge (3 x 10 x 20kg), Plank
Rear lateral raise (3 x 10 x 20kg), Stability-ball jack-knife

Cardio:
30 minutes stationary bike

Bad Wednesday

Well school started today but I left for work before seeing the children and didn't return home until they'd just finished their tea. Thea was engrossed watching cartoons to tell me how her day went and Nat was upstairs watching a recorded programme from over Christmas. Both said
they'd had good days. Mum forgot that Nat had French club after school.

Br: Bacon and egg in a bread cake
Lu: Prawn mayo in a bread cake
Dn: Garlic Pork
Sn: Biscuits, sweets

Cardio: 27 minutes on the treadmill.

For Victory

Weights:
Wide-grip pull-ups (3 Sets, 6 Reps)
Side Plank (3 Sets, 1 Rep each side)
Chin-ups (2 Sets, 10 Reps)
Dumbbell Bench Press (3 Sets, 10 Reps)
Dumbbell Row (3 Sets, 10 Reps)
Elevated Press-ups (3 Sets, 10 Reps each side)

Cardio:
25 mins on stationary cycle

Dinner: 4 bread rolls w/ peanut butter
Sn1: Christmas cake and port
Sn2: More cake and port

It's started...

Br: Skipped - I awoke at 430a and had three small sweets. Went to bed and then got up at 640a. Too late for an early gym session. Left home in a hurry and considered breakfast but knew I was going out for lunch with Sara.

 

Lu: Chicken breast, backed potato and salad leaves. J2O to drink.