Day 47 Friday 31st December 2010

Food Diary

9.30 am porridge skimmed milk no sugar
11.30 am 1 slice of wholemeal toast with scrambled eggs (3 whites 2 yolks)
2.30 pm protein shake and banana
3.30 pm satsuma x 2
5.00 pm yogurt and banana
8.00 pm chicken tikka and salad 1 poppadom and dips
9.00 pm 4 gin and slimline tonics plus 3 tonics

Exercise Diary

3 mile power walk
3 mile power walk

Diary

Aches and pains not going away, starting to get me down a bit. Still taking the anti inflammatories regularly, have laid off the weights etc today and just done 2 three mile power walks. Have said i will have a day off over new year but don't want to seize up by doing nothing, so play it by ear

New Years Eve and should be looking forward to a new year and a new me! but not feeling overly positive for the future! never stayed in on new years before so should be different, you never can tell, here,s hoping

I'm sure after tonight i will be fine New Years Eve is always a bit of an anti climax, having said that, it is a year to see the back off so on a positive note the new year will only be better

'Never let life's hardships disturb you........no one can avoid problems,
not even saints or sages' (Nichirine Daishones)

Thanks for taking the time to read on New Years Even and leaving your comments, very much appreciated see you all in 2011  HAPPY NEW YEAR Gaz

Day 46 Thursday 30 th December 2010

Food Diary

9.30 am porridge with skimmed milk no sugar
11.30 am 1 slice wholemeal toast with pilchards in tomato sauce
1.00 pm handful of grapes
2.30 pm protein shake and handful of grapes
5.30 pm apple and satsuma
7.30 pm wholemeal pitta with salad and chicken tikka

Exercise Diary

1 hour session at Studio CV34 with Alex Myers
3 mile power walk

Diary

Early start today and started as it ended yesterday stiff as old boots, my back and arm is killing me, had to keep on top of the anti inflammatories today.

Spent the morning with the boys and then made my way over to Studio CV34, another heavy session with Alex more weights, struggled a little today with my arm on certain exercises but only a few so just worked around it. i really enjoy the days on the weights although still hard work it seems to suit my style of training

Busy afternoon followed by a 3 mile power walk this evening, wasn't any easier today either i am really aching and that's taking the pain killers. May have a day off over the new year and try and rest up, see how it goes i will most likely feel to guilty lol. and that must be the new me coming out as i would not normally need to be asked twice.

Only a short one tonight only just got in from my walk and need to have a long soak in the bath and hopefully get a back rub lol.

Thanks for reading and leaving comments, Gaz

Day 45 Wednesday 29th December 2010

Food Diary

9.30 am 3 weetabix skimmed milk no sugar
11.30 am 1 slice wholemeal bread 2 scrambled egg plus 1 egg white
1.15 pm banana
2.30 pm protein shake and a pear
5.30 pm chicken tikka and salad in wholemeal pitta
8.00 pm yogurt

Exercise Diary

1 hour session at Studio CV34 with Alex Myers
3 mile power walk

Diary

Early start today, had to be at fracture clinic for 10am, have to go back in 2 weeks may need a small op, fingers crossed it heals before then and does not worsen. Not going to let it stop me training but will be cautious.

No time for a walk this morning, Tina back at work so had the boys until i dropped them off with my daughter to get over to Studio CV34 for my session with Alex.

God damn grueller of a session with Alex today, when i think he has pushed me to my limit he takes it to another level completely.

Lots of circuit training today also sets of burpees, sit ups etc and pad work (all be it with my right arm only). Totally seized up this afternoon really feeling it. Tempted to do nothing else! but conscious of not getting stiffer still. So went out for a 3 mile power walk and i have to say i really struggled, legs felt like lead weights and my arm and back were killing me!! Managed to complete my walk in good time so going to have a well deserved soak in the bath.

Thanks all for taking the time to read and leave comments, tipped the 5000 views on my blog last night so well chuffed, cheers all Gaz

Day 44 Tuesday 28th December 2010

Food Diary

10.00 am 3 weetabix and skimmed milk no sugar
12.00 pm one slice of wholemeal toast with 3 scrambled eggs (2 whole 1 white)
1.30 pm satsuma and a banana
3.30 pm protein shake and a satsuma
5.30 pm roast beef, carrots, green beans, cauli, parsnip, 1 roast potato small amount of gravy
7.30 pm yogurt

Exercise Diary

3 mile power walk
One hour session with Alex at Studio CV34

Diary

Not feeling the best this morning late start, half way through my 12 week plan today and was not looking forward to my weigh in with Alex.

Went out for my 3 mile walk my legs felt like lead cant understand why think it is most likely a build up of lactic acid so need to drink more water. Carried on regardless as for the first time in god knows how long there was no snow so ideal for walking and getting up the pace. Managed to complete my walk but legs were stiff as anything when i got back and i had worked up a sweat like no other, completely soaked through!!!

Off to CV34 for the dreaded weigh in, Alex started by trying to reassure me not to be disheartened if there was no weight loss, as the Christmas period is notoriously the worst time to loose weight, and i don't know who was more surprised me or Alex to hear that i had lost 4 lb another 1/2 inch off my waist an amazing full 3 points of body fat gone and no loss to my muscle.

Chuffed is an understatement, makes it all seem worthwhile. That take me to my 1 stone weight loss in total and keeps me right on target for the 2 stone predicted target by Alex.

Had to train today around my elbow, i have managed to do most training over last couple of weeks not knowing i had a fracture so no excuses i have just got to get on with it, i did manage really well i am paying for it now, but at least i can take pain killers without feeling guilty now i know what the problem is.

Off to fracture clinic tomorrow  so hoping i wont have to go in cast or this will restrict me a little, unlikely though due to position of fracture.  Back with Alex at Studio CV34 in the afternoon need to fit my 3 sessions with Alex in before the new year.

Thanks all for reading and leaving your comments, Gaz

Day 43 Monday 27th December 2010

Food Diary

9.00 am porridge
11.30 am protein shake and banana
2.30 pm salad wholemeal pitta and beef
5.00 pm banana plus handful of grapes
7.00 pm jacket potato chicken curry and salad
8.00 pm 2 gin and slimline tonics plus 3 tonics

Exercise Diary

3 mile power walk
3 mile power walk

Diary

Up earlier this morning my arm really aching again, went out for the first of my 3 mile walks, lot warmer today and some of the snow was starting to thaw, got home and my arm was still causing me some pain so after much 'nagging' from the wife decided to take a trip down A&E to get it checked out, fell a couple of weeks ago on an already achy arm and its been getting progressively worse, and starting to worry about exacerbating it with the heavy bag work.

On the upside A&E wasn't too busy, on the down side have a small fracture to my left elbow, bank holiday so have to go back fracture clinic on Wednesday. Not the news i wanted to hear, couldn't have come at a worse time half way through my 12 week plan, unfortunately those nearest and dearest are going to suffer, fed up with myself and everything, 2 fractures in 12 months not good.

Needed to snap out of it so went off on another 3 mile power walk, it was late and the slush has now turned to ice so was nervous that i didn't fall flat on my back side again!!
Giving the garage a miss tonight meeting Alex tomorrow for my weigh in which is most likely another reason i am not feeling my best.

Despite my low mood i am determined not to give up, I'm sure Alex will inspire me tomorrow with his endless enthusiasm and we can work round the elbow for the time being, lets face it i have been doing so for the last few weeks or more, so confident its only a minor hicup and so will get around it.

Thanks for reading, please feel free to leave comments promise i will be more cheerful tomorrow lol Gaz

Day 42 Sunday 26th December 2010

Food Diary

9.30 am 3 weetabix with skimmed milk no sugar
1.00 pm fresh salad, roast beef 1 roast potato, spoonful of pasta
3.00 pm pear
5.30 pm protein shake
7.30 pm 3 slices of turkey breast sprouts, carrots, cauli, green beans small amount of gravy
9.00 pm 4 slimline gin and tonics plus 3 tonics

Exercise Diary

3 mile power walk
2 mile walk (family in tow)
45 minutes CV6 (aka my garage)

Diary

Late start this morning didn't want to get up, my arm is really aching but don't want to rely on anti inflammatories every day, so trying to lay off them for a couple of days.

Family visiting at 12.30 so went off to do my 3 mile power walk before they all arrived, managed to shave a couple more minutes off my time which i am pleased about.

Hectic afternoon 13 for lunch, pleased with myself again my wife does a lovely buffet but i stuck with my small plate and she had done a good selection of salad so i didn't stray to the home made sausage rolls, scotch eggs and pork pies (as much as i wanted to though). Good job she didn't put the peanuts out though else i may not have been able to resist lol.

Went out for a second walk with the boys and Tina after everyone had gone, unlike this morning it was more of a amble than a power walk playing eye spy as we walked along, i enjoyed it but felt guilty when i got back as i hadn't worked a sweat up so decided to go in the garage and do some bag work. Did various sets of 15 reps with 45 second rest between to include squats side crunches, bicep curls, triceps dips and finally warmed down on the stepper (3 Min's with weights).

Should really be weigh today tomorrow but not meeting Alex until Tuesday so might up the anti with my training tomorrow in anticipation NOT!!!!

Don't really look at some of the training as training any more, as this morning i incorporated shopping into my 3 mile walk by calling into ricoh arena at the same time
thus killing two birds with one stone lol

please leave a comment thankyou Gaz

Day 41 Saturday 25th December 2010

Food Diary

7.30 am 3 weetabix and skimmed milk no sugar
10.00 am pear
12.00 pm melon
3.30 pm turkey breast, one roast potato, carrots, cauli, green beans, parsnips, sprouts, small amount of gravy (lovelllyyyy)
6.30 pm turkey breast and 2 slices of wholemeal bread
8.00 pm apple
10.00, 4 gin and slimline tonics

Exercise Diary

Visiting 6 grandchildren throughout morning and having 3 grandchildren plus 2 all afternoon (very hectic lol)
3 mile power walk

Diary

Early start today as you might imagine, boys awake at 5am, manage to stall them till 6.30 ish, by 9am we were out and about visiting doing our Santa impression bearing gifts.

Food diary a little off today with being out and about and trying to fit Christmas dinner in, so stuck with fruit this morning, then fruit again at lunch to tie in with lunch with the family. Hard to do it any other way really as i normally eat separately so as not to mess with my food diary.

Managed to fit my power walk in this evening, feel guilty that that is all i have managed to fit in today but it has been non stop hectic and we haven't stopped all day.

Hoping the boys will fall asleep early tonight and i can spend some quality time with Tina, not had a minute today.

Thanks for taking time to read on Christmas day, Merry Christmas to you all Gaz

Day 40 Friday 24th December 2010

Food Diary

9.00 am scrambled egg on one slice of wholemeal toast no butter
11.00 am melon
12.00 pm protein shake
2.00 pm vegetable soup plus one slice wholemeal bread no butter
4.30 pm satsuma and a banana
19.30 pm chicken tikka and salad with one poppadom and dips
22.00 pm 4 slimline gin and tonics plus 2 tonics


Exercise Diary

3 mile power walk
2 mile power walk plus 5 sets of press ups, 5 sets of sit ups, 5 sets of bicep curls,
5 sets of tricep dips


Diary

Back to the treacherous icy roads this morning for the first of my walks, at least i was on my own so i could get my speed back up and managed to knock a whole 5 minutes off my original time, so well pleased.

Busy finishing off for Christmas, running around like an idiot, typical of me to leave everything till xmas eve, some things never change, you would think i would have learned by now i even had to wrap myself and i normally get my daughter to do this but left it too late.

Been a bit out of sorts last couple of days, not a lot of patience with anything or anyone, cant put my finger on why which makes it all the more frustrating, plus i take it out on the ones i care about most! so sorry tina and boys i will give my self a talking to make it better love you all.

Boys extremely excited so don't suppose we will get much sleep tonight! no rest for the wicked so i will be out and about at some point tomorrow and my blog will be up as usual, thanks for taking the time to read and leave your comments.

May i take this opportunity to wish all my readers a very Merry Christmas and a very prosperous New Year, Cheers Gaz

Day 39 Thursday 23rd December 2010

Food Diary

9.00 am one slice wholemeal bread with 2 scrambled egg
11.00 am pear
1.00 pm wholemeal pitta with salad and tuna
3.30 pm protein shake and a pear
5.30 pm cod steak and salad
8.00 pm yogurt

Exercise Diary

2 mile power walk
One hour session at Studio CV34 with Alex

Diary

Cold start again this morning managed to get out for my walk minus the snowball fight this morning as my wife came home early, then busy with more Christmas preparations is it ever going to end  (bar humbug)

Off to Studio CV34 at lunchtime enjoyed my session with Alex if that's not a weird statement to make, perhaps i should have said i enjoyed it in a kind of sadistic way!!
but it was back to the weights, so being this big its more my forte, in as much as although i still struggle its slightly easier than the cardio vascular days, that is till a new exercise gets thrown in as it inevitably does when Alex is aware you might be finding things a little to comfortable for his liking. my new treat was just five x two minute rounds on the stepper with the added bonus of carrying twenty five  kg weights one in each hand so fifty in total, again i done it but was blowing like an old cart horse serves me right i suppose for getting complacent.

Not back with Alex until next Tuesday, with all the festive temptations in the way going to be a challenge over the next 3 - 4 days, got to keep myself busy with my walks and my workouts in the garage, really don't want to be going to my delayed weigh in on Tuesday and have put weight on, i will be mortified.

Only a short one today, thanks for reading, please feel free to leave comments, Gaz

Dat 38 wednesday 22nd December 2010

Food Diary

9.00 am bowl of porridge
11.00 am bowl of mixed fresh fruit
1.00 pm tuna with salad in a wholemeal wrap
3.00 pm banana
4.15 pm protein shake
6.30 pm chicken breast with salad handful of pasta
8.30 pm yogurt

 Exercise Diary

two mile walk
one hour session at studio CV34 with Alex

Diary

Had to incorporate my walk this morning with my two boys in tow as Tina was working, not the best of ideas really with a fresh dusting of new snow, the walk ended up taking over 2 hours  as we took in long ford park en route, this turned into a massive snow ball fight with everyone and anyone who got in the way, so although i only managed two miles i had the best work out ever was absolutely soaked through when i returned home and the kids were well chuffed so a good result all round me thinks lol

Afternoon session at CV34 was not however such fun, circuit day and to make things harder than they normally are Alex added another station and also reduced the rest gap from one minute to forty five seconds, this might not sound a great deal but to me its the difference between recovering your breath or not before starting the next circuit, mine was the latter and did struggle.

This is where Alex comes into his own he manages to squeeze every last ounce of energy out of me, without this i know i would have given up much sooner, so thanks Alex in a weird sort of way

thanks again everyone see you tomorrow
Gaz

Day 37 tuesday 21st december 2010

Food Diary

9.00 am two poached eggs on one slice wholemeal toast
11.15 am bowl of mixed fresh salad
1.15 pm two boiled eggs with salad and a handful of pasta
3.15 pm bowl of fresh mixed fruit
5.15 pm protein shake
7.15 pm chicken breast with salad and a wholemeal pitta bread

Exercise Diary

Three mile power walk
Two mile power walk
Assorted  routine at CV6 (my garage) sit ups press ups planks bicep dips  etc

 Diary

Brass monkeys was an under statement this morning, went for my first walk earlier as my wife was working today so needed to get it done so could have the kids.
It was minus eight degrees and the ice was lying under the fresh snow, not a great combination when trying to walk my three mile circuit, even my moustache had icicles and that's not kidding, will be glad when this cold snap has moved on.

decided on two walks today to try and give my left arm a break (excuse the pun ) still giving me loads of gyp, if it carries on will have to get it checked out just to be on the safe side, as I've been told there is numerous amounts of little bones that are prone to small fractures, although i feel confident its more to do with muscle.

Can you believe the audience reading this blog is getting both better and further afield with people now reading from new Zealand Quatar and Canada to mention just a few (every one is famous for at least one day, this must be mine lol )

thanks again everyone i cant reiterate enough how much i appreciate it.
Gaz

Day 36 Monday 20Th December 2010

Food Diary

9.00 am wholemeal toast with scrambled eggs (1 slice no butter )
1130 am banana and a tangerine
1.30 pm protein shake and an apple
4.00 pm tuna sandwich with plenty of salad
6.00 kidney beans in chilli sauce with salad in a wholemeal wrap
8.00 bowl of mixed fresh fruit

Exercise Diary

1 hour session at studio CV34 with Alex Myers
2 mile walk

Diary

Weigh in day at studio CV34. I Was as you might expect dreading it, should be used to it by now but it still gets the old belly nerves going, so here we go two pound lost and one inch lost from my waist plus no loss to muscle mass and a loss to body fat, well chuffed today as have been reading loads lately and to lose fat without losing muscle is really hard to achieve, so now know all the extra effort is paying off, and more importantly Alex seems really pleased, so all in all yes well chuffed,

Back to studio CV34 today for a really heavy session on the weights, after a weekend off the weights really thought I'd struggle but as it go's although completely tired out thoroughly enjoyed it.

Another great sign today was the fact i am doing almost double on nearly every exercise and in some cases even more, i am also lifting over double to when i started and my stamina is really getting there am now able to more and more with less and less rest breaks in between sets,

special thanks to all you guys and gals for your continued support and comments please carry on its well appreciated

thanks Garry

Day 35 Sunday 19th December 2010

Food Diary

9.15 am  Scrambled Eggs on Wholemeal Toast  (no butter)
11.15 am Bowl Of Mixed Fresh Fruit
1.15 pm wholemeal batch With Ham And Plenty Of Salad
3.15 pm Bowl Of Mixed Fruit
5.15 pm Protein Shake and a Banana
7.15 pm Chicken Breast With Wholemeal Wrap With Peppers And Salad

Exercise Diary

2 Mile Power Walk
3 Mile Power Walk

Diary

Cold morning again today, went out for my first walk and it was minus 6, freezing brass monkeys! And that wasn't the only thing freezing lol.

My arm is really aching me today so want to lay off the bag work, have had it strapped up all day again today, the fall in the snow on Friday must have caused more damage than i thought at the time.

Busy weekend with the family trying to get the Christmas shopping done before my wife goes back to work tomorrow, boys have finished school now and i shall be looking after them until my wife finishes late xmas eve so i am going to have to be organised so as not to miss out on my training, feel it is really important to keep at the top of my game at the minute, don't want to let things slide even though it is xmas!!

Looking forward to my session with Alex tomorrow at Studio CV34 after missing Fridays session (although i'm sure he will put me through it to make up), have mum and my daughter helping me out with boys so i don't miss any sessions which is a great help, i would have found the plan very difficult without the support of my family.

Got a lot on at the minute in my head, i have lost my job after 20 years service this has had a profound effect on me psychologically, waiting game now for solicitors as have been told i have a good case for unfair dismissal, this doesn't however make it any easier and is an extremely difficult pill to swallow!!

The 12 week plan has been a god send to me both physically and psychologically helping me to cope with all the crap in my life. Hopefully the new year will see a new me in many different ways!!

Sorry for ranting on but the old saying a problem shared is a problem halved, lets hope its true

thanks again everybody for your continued support, the viewing figures are an absolute credit to everyone, feel free to leave a comment
Gaz

Day 34 Saturday 18th December 2010

Food Diary

9.30 am porridge
12.00 pm small potato, pork steak and carrots, cauli and peas
14.00 pm apple
17.00 pm protein shake and banana
20.00 pm chicken tikka and salad with 1 poppadom and dips
22.00 pm 4 slimline gin and tonics plus 3 tonics

Exercise Diary

3 mile power walk
sit ups, side crunches, planks, bicep dips, sets of 20 - 45 second rest breaks in between

Diary

Late start this morning, had to get my butt into gear, lots to do. Pre Christmas visiting continues and still shopping for presents to finish.

Driving back from Leicester weather took a turn for the worse making our plans more difficult, managed to get some shopping done then home so i could go out for my walk. Walking today was treacherous to say the least, although at least i did manage to stay on both feet today which is a result!

Came home looking like the abominable snow man, didn't want to lose momentum so cracked on with the rest of my days work out in CV6.

Food diary more problematic today with being out and about, when you have people cooking for you there is a temptation to eat what is in front of you, but you have to be strong and say no, even at the risk of offending people.

Had a pudding of hot mince pies and fresh cream put in front of me and would be so easy to have eaten them without question but i don't want to go down that road, helped by my wife who whipped them away and put them back in the kitchen so as not to offend the cook.

Another busy day planned for tomorrow so going to relax tonight. Thanks all for reading and leaving your comments, stats are looking really good again.

A little ditty i love
I cant change the direction of the wind, but i can adjust my sails to reach my destination.

Thanks again Gaz

Day 33 Friday 17th December 2010

Food Diary

9.15 am porridge
11.30 am small bowl of fresh fruit
2.00 pm wholemeal pitta, salad and tuna
4.00 pm small bowl of fresh fruit
6.00 pm protein shake
8.00 pm cold meat and salad
3 Vodka And Tonic Waters 2Tonic Waters

Exercise Diary

1 mile walk followed by a 1 mile walk followed by a 2 mile walk
One and half hours in CV6 (aka garage) - 20 minute bag work, triceps curls bicep dips, side crunches, assorted weights, sets of burpees, planks and squats.

Diary

You may have noticed there was a theme today with walking!! whilst sitting eating my porridge waiting for my wife the heavens open and we had a full blanket of snow. After 3 attempts to leave our estate via the car we gave up and walked, it is beyond belief how a city the size of Coventry can come to a stand still because of snow! it took 6 hours for the gritters to come and make the roads slightly passable.

Between myself and my wife we manage to fall flat on our backsides 3 times in all, 2 of those being ME! was not a happy chappy especially with the amount of snow down my pants.

After my 3 rd attempt at driving the car out of the estate decided not to drive to Studio CV34, telephoned Alex and was given my instructions for work to do in the garage. Have to be very motivated even if i do say so myself to brave my garage on a day like today, my arm is playing me up, not helped by falling this morning.

Off out tonight to my niece's house for a Xmas get together, and i wont be partaking in the buffet, will have to get used to this with the festive season upon us.

Feel like a i have droned on like a grumpy old man today but hey ho, tomorrow is another day, thanks for reading cheers for now.

thanks for your continued support its much appreciated

Day 32 thursday 16 December 2010

Food Diary

9.00 am Bowl of Porridge
11.00 am Banana
1.30 pm Medium Jacket Potato (no butter) Chicken and Salad
4.00 pm Bowl of Fresh Mixed Fruits
5.00 Protein Shake
7.00 Chicken Breast With Mixed Salad In a Wholemeal Wrap

Exercise Diary

3 Mile Power walk
1 Hour Work out at CV6 (my garage)

Diary

Felt more like my old self this morning, the weather was horrible but wanted to get my walk done early as i had a busy day planned,
my wife joined me on the walk today as she had a day off, and to be perfectly honest she done really well, thought she might struggle as she has a chest infection, but as i said i was quite surprised not only did she complete the walk she managed to keep up, the company was really nice, might get her to tag along more often,

getting the Christmas shopping and other chores out the way had a really good work out in my garage, work out to include 20 Min's on the punch bag followed by sets of side crunches and squats plus burpees press ups sit ups and some planks, feel like its starting to come more together now

Once again thanks for reading and look forward to any comments or indeed any criticisms

thanks to all the new followers there seems to be loads and from all over the world
truly amazing

Day 31 Wednesday 15th December 2010

Food Diary

9.00am Bowl of Porridge
11.45am Vegetable Soup and 1 Slice Wholemeal Bread
3.00 pm Protein Shake, 2 Satsuma Oranges
6.30pm Roast Beef Carrots Cauli Green Beans and Cabbage Spoon full of Gravy
8.30pm Bowl of Mixed Fresh Fruit

 Exercise Diary

3 Mile Power Walk
1 Hour Session At CV34 With Alex

Diary

felt really out of sorts today really struggled to get myself motivated, felt really flat, have no explanation for this as it was a day of relative rest yesterday, set off on a three mile walk in the fine drizzle thinking this would waken me up a bit, as it happens i felt the whole walk was a complete effort from start to finish, and was absolutely soaked through, (with sweat not the drizzle) so there must have been some underlying problem as i can normally walk it off !!!!!

with the gym session a bit later today i decided to change my food plan a bit so had an earlier lunch than normal so that i wouldn't be training on a full stomach and also so i could have my protein shake directly after training as i believe this to be the most effective, hope I'm right on this!!

went to training still feeling very lethargic, spoke to Alex about this and he thinks its just the effects of the heavy weight session the day before, anyway to today's session an absolute bloody grueler and that's not an exaggeration, circuit day and the room was already set up so right into after some skipping to get me warm, i amazed myself at getting through the three sets thought my time was up at i point but still managed to carry on.

just the tonic i needed as half hour after the session i had time to reflect on the days events and my fitness level has improved immensely and would have to be a blind man not to see it, also Alex commented on how well the session went, this is a great encouragement coming from Alex as he knows his stuff.

thanks all sorry for going on will keep it shorter tomorrow, feel free to leave comment cheers Gaz 

Day 30 Tuesday 14th December 2010

Food Diary

9.00 am Bowl of Porridge
11.30 am Banana and a Plum
1.45 pm Jacket Potato with Chicken Curry
4.45 pm Protein Shake and a Bowl of Mixed Fruit
7.30 pm Roast Beef and carrots, green beans, cabbage and cauli


Exercise Diary

2 mile gentle stroll
Putting up Xmas dec's

Diary

Still feeling very stiff and achy this morning after yesterdays heavy session with the weights.

I was really looking forward to my day off today but a sign that things are changing, i felt guilty for not exercising so i decided on a 2 mile stroll just to keep my legs moving.

Although i haven't sat around idle all day we have had a busy day Xmas shopping for the boys and then was the yearly task of decorating the house for Christmas, not an easy task i can tell you. Our house is going to make the bosses of N Power very happy. Using enough electricity to power the national grid lol.

Thanks for all your continued support its appreciated, having checked the stats have over 2000 views to my blog even as far a field as Singapore and Australia, 'truly amazing'.

Just a short one today back at Studio CV34 with Alex tomorrow and i am sure it will be back to business, Cheers Gaz

Day 29 Monday 13th December 2010

Food Diary

9.30 am 2 slices of wholemeal toast with scrambled eggs and tomatoes
11.30 am banana
13.45 pm protein shake
15.00 pm wholemeal pitta with salad and pilchards in tomato sauce
17.30 pm yogurt and banana
19.30 2 slices of roast beef, salad and handful of rice

Exercise Diary

3 mile walk
One hour session at Studio CV34 with Alex Myers

Diary

Feeling the after effects of my busy weekend this morning very stiff and so had a soak in the bath then went for a 3 mile walk to loosen myself up in preparation for my session with Alex.

Weigh day today, disappointed with only a 1lb weight loss but body fat had decreased again and i lost another 1/2 inch off my waist and my muscle has increased again this week hydration up too.

Alex assures me that i am doing well and that there are visible improvements in my physique, though i cant help being disappointed as i started out on this plan to lose the excess weight i had gained following my illness as well as the desire to regain fitness.

I trust Alex implicitly and whilst he is happy with my progress i shall continue to follow his advice, i am sure once my body fat has decreased there will be less fat stores to draw upon and i will start to drop the weight, also on the up side i have averaged out to a 2lb a week weight loss which is a good amount to lose and easier to maintain than greater amounts. and my fitness levels are getting better and better every day. had a quiet snigger to my self today as Alex was doing a wicked John Wayne impression think he overdone his legs session (don't take this out on me tomorrow, it happens to us all, lol)

Alex has instructed me to have a slow day tomorrow so just a gentle walk maybe in the morning then spend some quality time with my wife as she has a day off also, which doesn't happen very often.

Thanks for reading will post pictures asap thanks Gaz

Day 28 Sunday 13th December 2010

Food Diary

9.00 am porridge
11.30 am protein shake
2.00 pm small bowl of salmon and salad
4.30 pm mixed fruit salad
7.00 pm wholemeal wrap, chicken tikka and salad
10.00 pm 4 gin and slimline tonics plus 2 tonics

Exercise Diary

4 hour master class with Geoff Thompson

Diary

Extremely achy this morning so got up and had a soak in the bath after taking some brufen, thought i would have got passed this stage by now, but yesterday took its toll with a lot of ground work and wrestling.

Although looking forward to master class today i know how hard these can be so i was quite nervous as to whether i would be able to complete the day. But rather than make excuses as to why i couldn't do it i took the bull by the horns and convinced my self it was all for the good and that i couldn't allow myself to seize up else this would impact on the following days.

Anyway got through the day without any more injuries and really glad i pushed myself into it. Again it was a pleasure to spend time with some truly inspirational people, always fascinates me as to how humble these people are and why i allow my own insecurities to drag me down sometimes.

Just speaking to these people inspires me to succeed in my goals and persevere with everything i do.

Can you beleive it is the end of my fourth week, and its 'D' day tomorrow, not going to get to despondent about the weigh in and just take it as it comes as i am feeling better in myself and most certainly getting fitter every day.

Thanks Gaz

Day 27 Saturday 11th December 2010

Food Diary

8.30 am Bowl of Porridge
11.00 am Banana and 2 Plums
1.45 pm chicken Breast in  Pitta Bread and Salad
4.00.pm Protein Shake and 2 Satsumas
8.00 pm 1 poppadom and Dips Tandoori Chicken Breast with Salad
10 till 12 4x gin and slimline tonic's + 2 tonic water's

Exercise Diary

3 hour black belt session with Geoff Thompson

Diary

Really achy when i woke got an early start as had to be at class for 9am so no time to take my walk to loosen up, straight up and out after my porridge.

Went to the session with a lot of apprehension as its been a long time since i have done anything on this scale. Didn't know what to expect and this gets the adrenaline going.

Everybody there was most likely in the same boat and after talking to a few i realised they were. Met some great people including one chap who had come in especially from Dubai, So anyone making excuses about not attending should be inspired by this, as this man had flown 7 and half hours to be there.

Could barely walk into the house when i got home, haven't done an awful lot this afternoon, most likely because i cant, have took some anti inflammatory for the pain in my arm and spent a quiet afternoon, Well as quiet as it can be with a house full of grandchildren and 2 young sons

Having said all this i feel like i have climbed mountains today and will definitely attend the next session

Another busy day planned tomorrow as its a 4 hour session at Geoff's master class cant wait just hope these bones of mine agree and can actually get out of my pit in the a.m
thanks for reading Gaz

Dat 26 Friday 10th December 2010

Food Diary

9.00 am Bowl of Porridge
11.30 am Protein Shake
2.45 pm Salmon With Mixed Salad In A Pitta Bread
5.00 pm bowl of fresh fruit
7.00 pm chicken tikka and salad in wholemeal wrap

Exercise Diary

3 mile walk
One hour session at Studio CV34 with Alex

Diary

Woke up this morning an my legs were killing me felt like walking round with lead weights. Not sure if this was down to holding on for dear life while climbing ladders yesterday or the weights the day before.

Set out for my morning walk, although decidedly milder it was still very icy but made worse as the ice was thawing leaving an icy film of water on the pathways so was still as slippy as normal, 3 miles today was hard work because of this.

Headed off to meet Alex this afternoon another heavy session mainly weights, Alex has upped the weights on every exercise this week so what i thought was hard work last week had nothing on this week. Now would you believe how i have said about my legs being bad the first half an hour was squats followed by dead lifts followed by clean and jerks my legs are no more!!

Done some more work and then was winding down with some high leg stomach crunches, five sets of 12 on the third set i stopped at 10 thinking they were sets of 10 so Alex made me do the extra 2 to make 12 and after i had completed the 5 sets Alex decided i needed to do an extra set to make up for the one i only done 10, even though i told him i had done the extra 2, all he said was get it right and you wont have to do it again!!! WHAT????

 a very apt adage i like
success is not final  failure is not fatal  its the courage to continue that counts.

Thanks for reading please leave comments

Day 25 Thursday 9th December 2010

Food Diary

9.00 am 2 wholemeal toast with pilchards in tomato sauce
11.30 am banana
1.00pm protein shake
2.30 pm wholemeal wrap with chicken tikka and salad
5.30 pm banana
7.30 pm 2 egg plus 1 egg white mushroom omelate with mixed salad and spinach


Exercise Diary

3 mile walk
One session at CV6 aka garage

Diary

Not feeling the best today, the weeks events in my work life are getting me down, need to try and shake it off and get positive, went for my 3 mile walk weather much improved today, so i wasn't fighting to stay upright all the way round today, no Bambi impersonations for me.

Spent an hour trimming our two 20 ft conifer trees, now this doesn't sound like much but when you are holding a chainsaw above your head for an hour whilst trying to grip your thighs round a very unstable 20 ft ladder it is no mean feat. At least now if the weather stays fine i can decorate the trees at the weekend.

Spent an hour in the garage doing 10 one minute rounds on the bag as well as assorted weights, i am torn between keeping this up at the minute as weight loss is very important to me and unfortunately muscle weighs heavier, although my wife assures me she will still love me if I'm ripped!!

Back at Studio CV34 with Alex tomorrow and have a busy weekend planned with a class on Saturday and master class on Sunday.

Thanks for reading, please feel free to comment Gaz 

Day 24 Wednesday 8th December 2010

Food Diary

9.00 am porridge
11.30 am banana and plum
2.30 pm chicken tikka and salad in wholemeal wrap
5.30 pm protein shake
7.30 pm salmon steak handful of rice and mixed salad

Exercise Diary

3 mile walk
Session with Alex at Studio CV34

Diary

Early start this morning had to drive my wife to an interview in Derby so rather than sit and vegetate in the car whilst she was having her interview had a 3 mile walk round Derby, very pleased with this as usually i would have just sat and waited for her.

Resisted the temptation to stop off and have lunch somewhere as this is what i would have done ordinarily, came home instead and made by wholemeal wrap.

Had my session with Alex this afternoon, very hard session lots of weights more specifically to the arms and chest, but after numerous reps and sets my arms felt like they were going to drop off and i can barely pick up a cup of tea tonight.
Another first for me. Alex started me off skipping and it much harder than it looks, must have looked a right state ha ha,

Alex was is usual sadistic self ha ha, I'm sure he gets a buzz out of pushing me to the brink with his one minute on one minute off planks which is all right if you haven't just spent an hour on your arms, he said we would only do the 3 sets provided i could do them properly if not we would stay there till i did, so as you can imagine that is an incentive to get it right first time!!

Thanks again for taking the time to read my blog, don't forget to have a look at my nephew's Louis Thompson final blog he has done an amazing job with his 12 week plan hats off to both him and Alex for their hard work and dedication, Cheers Gaz

Day 23 Tuesday 8th November 2010

Food Diary

9.00 am porridge
11.00 am banana
2.00 pm wholemeal pitta with pilchards in tomato sauce and mixed salad
3.15 pm banana
5.30 pm protein shake
7.30 pm small jacket potato chicken breast onion, mushrooms mixed salad  and spinach

Exercise Diary

2 mile walk
one hour session in CV6 aka garage bag work and weights, sit up side crunches

Diary

Feeling rough today, back is really aching, be glad when these sub zero temperatures ease off nearly broke my neck on my walk again today, its like walking on sheets of ice, despite this i still get a right sweat on and i am managing to improve on my time day by day.

Had a stressful afternoon so went in to the garage and took out my frustration doing some bag work, it is very therapeutic form of exercise.

Have a session with Alex tomorrow at Studio CV34, looking forward to that but i am sure i will regret saying that now and he will put me through it, but that's his job after all and i appreciate his motivation and support.

Work related stress has took its toll today emotionally and i am looking forward to being around positive people at the weekend i have 2 sessions planned for Saturday and Sunday and i am looking forward to them.

Thanks for reading please leave comments Cheers Gaz

Day 22 Monday 6th December 2010

Food Diary
9.30.am bowl of Porridge
12.00.pm Protein Shake and a Banana
3.30 Mixed Salad and Chicken in a Wholemeal wrap
5.30 Small Bowl mixed Fresh Fruit
8.00 beef curry and small portion of rice (vesta)

Exercise Diary

2 Mile Power Walk
1 Hour Session in CV34 With Alex

Diary
woke up this morning really achy feeling really lethargic and really not in the mood to do anything, don't know if this was an after affect of going out last night or not, didn't go over the top but did feel crap.

forced myself to go for my 2 mile walk and was quite surprised to shave about half a minute of my time, so glad i made the effort, and glad i done it,

It was my weigh in day today as you all probably know and it was on my mind all over the weekend, very mixed results depending how you view it really, I lost only half a pound and after the week of training i put in was disappointed to say the very least, i also lost another half inch of my waist lost a bit of body fat and gained 2 points on my muscle mass, all very good signs especially after having it explained from Alex that it was pretty well the way he expected it to go and that its the body's way of dealing with the new regime and that all the signs were very good and more importantly he is very pleased with the way its all going and he's managed to convince me it will happen and its just a matter of when, so am not going to dwell to much on it and am already looking forward to getting back to it tomorrow.

Alex put me through the mill today doing a whole session on weights, it nearly beat me but the old Thompson persistence kicked in and got through, it don't matter how you do it, as NIKE says just do it

thanks Gaz please leave comment,

Day 21 Sunday 5th November 2010

Food Diary

9.30 am porridge
11.45 am orange and banana
3.30 pm wholemeal pitta one small slice of chicken and lamb with mixed salad
5.30 pm protein shake small bowl of fresh fruit
7.00 pm salmon steak mixed salad handful of rice
9.00 pm 3 pints of lager 2 slimline tonics

Exercise Diary

2 mile walk this am made even harder with extreme icy conditions
2 mile walk this pm

Diary

Had intended to get up early this morning, did wake briefly at seven with the boys but fell back to sleep, my wife thinks i have selective hearing lol.

I know today was supposed to be a rest day but needed some fresh air so went out for my morning power walk, came back drenched in sweat having fallen over twice on black ice. It was lethal i was lucky not to slide straight into the canal.

Made a start on decorating the inside of the house for Christmas or rather i got it out of the loft then went on my second power walk and hey presto it was all done when i got back it was like the fairies had been!!

Managed to keep upright on my second walk the ice had thankfully thawed by this afternoon.

Weigh day tomorrow and if i thought i was dreading it last week that is nothing to how much i am dreading it this week, any one telling you at least you've not put anything on is mistaken, when you have worked as hard as i feel i have over the last week anything not a loss will be a disappointment to say the least.

However on the plus side i am feeling more energetic and less lethargic. Also i feel like i am getting smaller round the waist as clothes don't lie!

Thanks for reading please leave comments GAZ

Day 20 Saturday 4th December 2010

Food Diary

9.30 am 2 slices of wholemeal toast with tomatoes
12.15 pm banana
3.15 pm jacket potato salad and chicken
6.00 pm protein shake
8.30 pm one poppadom with dips chicken tikka and salad
9.00 pm 4 gin and slim line tonics plus 2 slimline tonics


Exercise Diary

2 mile walk knocking of 2 minutes of yesterdays time
One hour session at CV6 aka my garage lol,
-Ten times one and a half minute rounds on the punch bag with one minute rest between
-three times ten burpees
-three times twelve sit ups
-two times one minute and one times 30 second planks
- arm curls and light weights and raises and side crunches

Diary

Had a bit of lye in this morning but then felt guilty so had breakfast and straight out for a power walk. Quite pleased with myself as knocked off 2 minutes from yesterdays times.

Had to decide as to which day to have a rest day over weekend. Weekends are usually hectic with a young family so spent a couple of hours visiting grandchildren and then set about what was going to be a quick session which ended in a much longer than i anticipated, i feel guilty that i have not had my daily session with Alex and wanted to keep the momentum going, am conscious not to burn myself out though so tomorrow i might just settle for a long bike ride only or a long leisurely stroll weather permitting, need to get my garden sorted in prep for Xmas decorations so may do that as well.

Any one who has not had a chance to look yet should take a look at the amazing results achieved by Louis Thompson in his 12 week plan it is truly amazing an inspirational to anybody thinking of taking on the challenge, Lou's results speak for themselves

Thanks for reading Gaz

Day 19 Friday 3rd December 2010

Food Diary

9.00 am 2 slices wholemeal toast with tomatoes and scrambled egg
12.00 am breast of chicken 1 roast potato carrots cauli and sprouts
3.30 pm protein shake
5.30 pm wholemeal wrap chicken breast onions and pepper with mixed salad
8.00 pm small bowl of fresh fruit salad


Exercise Diary

2 mile brisk walk
Session at Studio CV34 with Alex - one hour
Session in the garage, planks, sit ups, press ups, and side bends, bag work.

Diary

Slow start this morning still very stiff round my calves, coughing loads hope I'm not coming down with anything, i know it is harder to exercise hard when chesty.

Went off for a 2 mile walk and took my wife with me who seemed to enjoy it as much as me, it definitely cleared my chest with all the frost and i managed to stay on both feet today which was a result.

Hard to keep on track with food diary today with the drive to Warwick and my session with Alex and then the additional training i am trying to fit in so got all my meals in but arse backwards.

Had a tough session with Alex he is pushing me to the absolute limit, i have now managed to increase my one minute rounds to one and a half, don't sound a lot but over ten rounds its another five rounds. Think Alex is pleased with my progress re fitness levels improving as this time 3 weeks ago i really struggled to do 2 rounds without stopping.

Not so sure how impressed he is with my weight loss, just got off the phone and we are tweaking my food intake i need to take on a snack early evening and move my evening meal to a later time so will give this a go and see if it kicks the weight loss in, hope this is not an omen for a no weight loss on Monday, i will be seriously disappointed as i have worked god damn hard this week.

Have had my orders for my fitness dairy over the weekend so will crack on with that, thanks for reading Gaz

Day 18 Thursday 2nd December 2010

Food Diary
9.00,am pilchards in tomato Sauce on 2 Slices Wholemeal Toast
11.15,am Banana and a Protein Shake
2.00 pm Chicken Breast In Pitta  Bread With Salad
5.15. Lamb Steak With A Handful Of Pasta And Side Salad
8.00 Small Bowl Of Fresh Mixed Fruit

 Exercise Diary
 2 mile Walk
 1 hour session at Studio  CV34 to include 3 full circuits, (a first for me )

Diary
My legs and in particular my calves were really giving me some gyp today so back to my 2 mile walk, made loads harder with the snow, looked like Bambi on ice trying to keep a footing but made it never the less, didn't help my legs that much

Had a good chat to big brother Geoff and as usual his words of wisdom were a fantastic help.

Off to CV34 for what i hoped would be a moderate workout, not what Alex had in mind!!! he set the room up for a circuit day 7 stations with a different exercise on each sounded OK till  i started,1 minute on each station so only 7 Min's not to bad i thought, WRONG, got through the first 7 stations with a huge effort only to get a 45 second chance to try and breath, then go through it all again, got through with heart going like the clappers to be rewarded with another 45 second break to try and recoup and go through it yet again, WHAT,!!!and was told if i made it through it would be the last circuit, however if i struggled or couldn't do it i would get to do another! guess what i done it. think my trainer was or is a sadist there's no other explanation
thanks Gaz,

Day 17 Wednesday 1st December 2010

Food Diary

9.00 am 3 weetabix and skimmed milk
11.30 am protein shake
2.00 pm jacket potato with chicken and salad
5.30 pm chicken breast, one roast potato carrots, cauli, sprouts, green beans one spoon of gravy (lovely)
8.00 pm muller light yogurt

Exercise Diary

1 mile brisk walk
1 hour session at Studio CV34
10 one minute rounds on the bag plus warm ups and warm downs

Diary

Feeling more like my old self again today, seem to have gotten over the disappointment of Mondays weigh in, with loads of extra hours training, don't always feel like doing it but its like most things once you have got into it is great.

Had a session today with Alex and we focused on weights which was a welcome change, i acknowledge that my weakness is cardio vascular and that is something that i am hoping to improve upon during the next 10 weeks, but it is also important to work on the weights to give your body definition.

Psychologically i know its not all about weight loss, but to lose inches and gain muscle is as important, i realise i need to develop my self esteem about the way my body looks and this is much more difficult sometimes than the physical training side of it.

 With the help and support i am receiving from family and friends i know i will get there in the end but appreciate it will be along and sometimes rocky road.

Thanks for reading please feel free to leave comments Gaz

Day 16 Tuesday 30 november 2010

Food Diary

9.15 am 2 Slices Wholemeal toast, With scrambled Eggs And Tomatoes
12.15 pm small bowl of fresh fruit
2.15 pm chicken breast with mixed salad in wholemeal pitta
3.00 pm protein shake
6.00 pm handful of pasta mixed salad and chili
8.30 pm low fat yogurt

Exercise Diary

Gentle warm up and 3 x two minute rounds on the punch bag
One hour 'heavy' session with Alex Myers at Studio CV34

Diary

Day started as it finished yesterday still feeling low at yesterdays weigh in, tried to buck myself up with a few rounds on the punch bag giving it loads (poor bag).

Work out this morning seemed to work wonders, felt loads better for it, went to Studio CV34 this afternoon, still aching and for my sins Alex put me through a gruelling session, dont know who is more determined for this to work me or him! Sometimes i think he thinks i am 21 not 40 (he he), and no Alex that is not me making excuses!!

Managed to do a minute and a half plank and considering when i started i could only manage 10 seconds, so my fitness levels are most certainly on the up, so this is really encouraging and i seem to be recovering quicker, in saying that i don't want to be punished for saying that with an absolute grueler from Alex tomorrow.

Cheers for reading Gaz

Day 15 Monday 29th November 2010

Food Diary

9.00 am 3 weetabix and skimmed milk
11.00 am small bowl of fresh fruit
12.15 pm protein shake
2.00 pm fresh salmon steak with salad in wholemeal pitta
5.30 pm chicken breast mixed salad and handful of rice
8.00 pm small bowl of fresh fruit salad

Exercise Diary

Hour session at Studio CV34 with Alex Myers
10 one minute rounds on the punch bag
Press ups/Sit ups/Side crunches
3 times 30 seconds planks

Diary

Weigh in day today, cant believe how disappointed i feel, despite telling myself all week any loss is a good loss i wasn't prepared for only a one lb weight loss, although i did lose an inch from my waist and gained muscle i feel very disheartened.

I feel i have worked extremely hard this last week and i suppose foolishly after last weeks weigh in i was expecting more of the same.

Although if i take it over 2 week period it is half a stone which looking at it that way does seem pretty good and i cant deny that i so feel better, i suppose i need to put it into perspective and stop being so negative.

I have upped the training today in a hope to improve on weight loss next week, feel sorry for my wife if i don't!! LOL

Thanks for reading, please feel free to leave comments, Gaz

Day 14 Sunday 28 November 2010

Food Diary

9.00 am 3 Weetabix Skimmed milk
12.00 am Protein Shake and Mixed  Fruit Salad
15,40 pm Chicken Breast and Steak Chopped into a Mixed Salad and a Hand full of Rice
18.15 pm Fresh salmon Steak With Spinach and Mixed Salad
20.00 pm Small Bowl of Mixed Unsalted Nuts

Exercise Diary

6 Hours  training in Various Martial Arts

Diary

Very interesting and busy day,  a seminar of mixed martial artists held at the AT7 centre in Coventry
it was a who's who in the world of martial artists, a vast array of masters of every style you could think of and i was in absolute awe, didn't know who to speak to first,  i felt so humble in there presence.

Managed to be inspired so much, was great to be taught some new as well as old techniques, pity these seminars are not a bit more often really you learn so much in so little time.

A fantastic day thanks to all involved  and look forward to the next.

Weigh in day tomorrow so a bit nervous but looking forward to it and hope i can achieve as much as last week, but do realise some weeks are different to others saying that i am starting to  actually feel my body responding to the new regime.

Thanks again for your support, Gaz

Day 13 Saturday 27th November 2010

Food Diary

9.00 am 2 wholemeal toast 1 with beans 1 with poached egg
11.00 am protein Shake Mixed fresh fruit
3.00 pm Chicken Breast with salad In A wholemeal Pitta
5.00 pm Banana
7.30 pm Tandoori chicken mixed salad, 1 poppadom with mixed dips
9.00 pm 3 slimline gin and tonics plus 2 tonics

Exercise Diary

2 mile walk
sit ups
press ups
side crunches

 Diary

On getting up this morning, legs were aching more so than yesterday, got a really bad pain in my left elbow, so had to strap it up, didn't settle throughout the morning so had to take anti inflammatory which i hate doing but need to get it settled, its been niggling for weeks, can still work with it but left hooks are a no no.

Got a six hour stint tomorrow at the AT7 with Geoff Thompson and Peter Constadine, looking forward to this, however 6 hours i think will most likely take its toll, will do my best to get through it.

Geoff and Peter will no doubt inspire me to complete the day with all their charm and charisma, as well as endless knowledge.

Stresses me out when i get 'bony' pain that i cannot pinpoint to anything specific, suppose this is something i am going to have to learn to deal with and put to the back of my mind. As i am sure all the training is the most likely cause, it is sometimes hard to put things into perspective and my mind works overtime.

I do find having attended the Self Defence for the Soul course i can put some of my fears and anxieties into perspective but this is not always so easy, i am sure there will be plenty of people to talk to tomorrow who will inspire me and put my mind at rest.

Thanks for reading, Gaz

Day 12. Friday 27 November 2010

Food Diary

9.00.am 3 weetabix skimmed milk
11.00.am protein shake 2 satsuma oranges
2.30.pm wholemeal wrap with chili and mixed salad
5.00.pm wholemeal wrap with chicken breast peppers and salad
8.00.pm Bowl of mixed unsated nuts
10.pm 4 gin and slimline tonic waters

Exercise Diary

About 8 mile bike ride
Sit ups
Side crunches

Diary

Woke up calf's really stiff as i expected them to be. Decided to try and stretch them out so went for a bike ride.

Really struggled with my breathing today, don't know why, not sure if it was due to the cold weather -2 when i left the house, managed 8 miles and i was soaking wet when i got back but still struggling with the breathing.

Got myself a session with Geoff at the weekend so shall keep the momentum going, conscious of weigh in and measurements on Monday and don't want to slacken off over the weekend and ruin all the good work so far.

Great news with Louis Thompson's 12 week plan he has reached his 3 stone goal with a week to go, so pleased for him, he has worked so hard to achieve this, it proves it can be done, which is a great source of encouragement for me and others to follow.

That's all folks, thanks for taking the time to read and leave comments

Day 11 Thursday 26 th November 2010

Food Diary

9.00 am  2 wholemeal toast and scrambled egg
11.00 am banana
12.30 pm protein shake
2.30 pm Wholemeal pitta with salad and chicken breast
5.30 pm Jacket potato mixed salad and chilli
8.00 pm handlful of mixed nuts


Exercise Diary

Session at Studio CV34: one hour session
2 mile walk

Diary

Got up this morning feeling more refreshed than usual and certainly less achy, just aches in arms and chest from weights yesterday.

Went to Studio CV34 on quite a high, feeling less achy..........oh what a shock!!
Alex decided to spend the first half hour outside in the freezing cold would you believe running up and down stairs! Now this may not sound like an awful lot but when its -1 and your overweight running up and down stairs is no mean feat, there are varying levels with platforms in between and i had to repeat these in sets of 5, followed by some hill jogging, anyone who knows me will know i dont do running!

Back into the gym for the last half hour........more leg work and upper body work, although i have only lost just over 5lb i can start to see some changes to my abdominal area and definitely dont feel as bloated with the diet that i am eating. I am eating more now than i ever have but because the portions are smaller and more regular i dont ever feel hungry and i am enjoying what i am eating.

Have a sneaky feeling i may be waking on the John Wayne pose as already stiffening up today, not back with Alex until Monday but plan to do something in its place so that i dont lose momentum and seize up.

Thanks for reading Gaz

Day 10 Wednesday 24th November 2010

Food Diary

9.00 am bowl of shreddies and skimmed milk
11.00 am banana
1.00 pm jacket potato and chicken
2.30 pm protein shake
5.30 pm mixed salad handful of rice and small piece of steak
8.00 pm small bowl of fresh fruit salad

Exercise Diary

Session at Studio CV34 with Alex
half hour bag work mainly right handed
sit ups

Diary

Quite a slow start feeling the tightness in my arms from weights last night. Went over to Warwick at 11.00am  for my session with Alex  look forward to the sessions at Studio CV34 feel like i am being pushed and my fitness level is improving slowly but surely.

Ice pack to left arm, jarred it while on the pads not too bad till i start working it, so will try and work around it for now.

Alex is a work horse, but its exactly what i need (cheers mate) will be back at CV34 tomorrow so need to find a session for the weekend from somewhere to keep the momentum going.

Cheers for now and will update again tomorrow :)
thanks gaz

Day 9 Tuesday 23rd November 2010

Food Diary

9.00 am 2 slices of wholemeal toast with small tin of pilchards in tomato sauce
11.00 am banana and protein shake
2.30 pm wholemeal wrap with mixed salad and half chicken tikka breast
5.30 pm chicken breast cauli, sprouts , cabagge and carrots spoon full of gravy
8.00 pm pomegranite


Exercise Diary

2 mile power walk
20 minutes light weights and lots of reps

Diary

Busy day today started working up a sweat stripping the walls have been promising to start decorating for months, had a meeting this afternoon so limited to time today. Made up for it when i got back and went for a power walk to clear my head followed by some light weights and sit ups.

Low day today lots of rubbish in my head need to revert back to my meeting on Saturday when i was able to make sense of a bad situation. On the upside my negative attitude has not had me reaching for food as a comfort, i dont like feeling like this and i want to be in a better place i can only do this with perseverance.

Looking forward to my session at Studio CV34 tomorrow, i need the motivation and encouragement that Alex seems to have in endless supply.

Thanks for taking the time to read, please feel free to comment

Day 8 Monday 22st November 2010

Food Diary

9.00 am 2 slices of wholemeal toast poached egg
11.00 am banana and protein shake
2.30 wholemeal pitta bread mixed salad and 1/2 small tin of salmon
6.00 pm chicken tikka mixed salad and peas
8.30 pm samll bowl of fresh fruit salad

Exercise Diary

Hour session with Alex at Studio CV34 including weights, light sparring, sit ups, press ups etc

Diary

Less achy this morning when i got up thank god, still worried about the weigh in and how i will do much to my amazement my first week was a success. I lost just under 6lbs, 1 and 1/2 inches from my waist, my body fat has decreased and my muscle mass has increased, couldn't have asked for anything more, i still can believe it, i keep expecting Alex to ring me and tell me he made a mistake.

Alex seemed really pleased with my first weeks progress but i know if it were not for him i would still be sat in my armchair feeling sorry for myself and getting progressively bigger and more lethargic so all credit to Alex and his dedication, cant thank him enough.

I am starting to feel better in myself already i am less tired and i feel i am recovering better between rounds of training, this i hope will continue to improve now on a daily basis.

Please check out my latest photos and stats in full, thanks for reading and really appreciate your comments cheers Gaz

Week 2

17 stone 12.4

Bmi – 35.1

Bf – 33.3

Hydration – 48.8

Muscle – 35.1

Visceral – 19

Waist - 46

Day7 Sunday 21 November

Food Diary
9.30 a.m 3 weetabix skimmed milk
11.00 am banana
1.00 pm half chicken breast and salad in wholemeal pitta
3.00 pm protein shake
5.15 pm roast beef, cauli, carrots, green beans, brocoli, 1 roast potato small amount gravy (yum yum)
8.00 pm small bowl mixed fresh fruit
10.pm 3gin & slimline tonic waters


Exercise Diary

Went on a 4 mile walk this morning
Half hour bike ride this afternoon

Diary.

Got up aching more today than any other, my legs are like jelly so change of plan yet again/ went to retrieve my car from last night so decided to walk the 4 miles in hope it would get my legs going again, was a real effort but glad i did it.

Feel like i have passed my first test of the plan, went to a surprise 50th party last night, noramally i would spend the evening drinking and 'grazing' over the buffet all night, but i resisted tempataion and not a morsal passed my lips all night, i was very pleased with myself.

Last day of the first week and cant believe its gone so quick, just hope the resulting tests tomorrow reflect this and have lost some weight or if not some inches, will be gutted if i haven't but know this can happen,
was on a high yesterday after my course and seeing loads of friends i hadn't seen in ages, then this a,m felt really flat, have bucked up this afternoon though with all the moral support from friends and family special thanks to my beautiful wife for lifting me up and putting herself out to cook and shop for me, love you babe
please leave any comments Gaz

Day 6 Saturday 20th November 2010

Food Diary

7.30 am 3 weetabix with skimmed milk
10.00 am protein shake and banana
2.00 pm mixed salad with handful of  pasta and tin of tuna
3.00 pm mixed fruit salad
5.00 pm small piece of salmon jacket potato and mixed salad
8.00 pm small bowl of fresh friut salad
10.00 pm 4 vodka and slimline tonics plus 4 tonic waters
Exercise Diary

2 mile walk

Diary

Woke up this morning and my body was working against me rather than with me after my session with Alex yesterday. Had to strap up my leg and my elbow today.

My wife thinks i am wwalking like John Wayne again today, but unfortunately i seemed to have lost my horse!

Attended a course in Leamington today 'self defence for the soul' run by Paul Reegan and Tony Somers, cant stress enough how truly inspirational this was, anybody with any insecurities or stress related issues or anxieties in their life this is a must for you. I highly recommend you check out their website http://www.selfdefencefor/ thesoul.com.

Didn't get in until 4.30 this afternoon so have only managed a 2 mile walk, hopefully this will loosen my legs up ready for tomorrow want to have a real push on the exercise in preparation for my session with Alex on Monday.

Thanks all again for taking the time to read my blog your comments are encouraging cheers Gaz

Day 5 Friday 19th November 2010

Food Diary

9.00 am 3 weetabix with skimmed milk
11.00 am banana and protein shake
2.30 pm Wholemeal pitta with chicken breast and mixed salad
5.30 pm steamed cauli, brocoli, carrots, green beans, small piece of steak and handful of pasta
8.00 pm small bowl of fresh fruit salad

Exercise Diary

Session with Alex Myers Studio CV34 - one hour
weights, sparring mitts, sit ups, and loads more

Diary

Did not ache so much as i thought i would today managed to get to the toilet without looking like i was in need of a walking aid. Right calf still sore so kept it strapped up today and went for a long 2 mile walk.

I now have devised a 2 mile route so that i can do this on a regular basis and in all weathers taking in the lovely scenery.

Arrived at CV34 for my session with Alex, didnt anticipate the plans he had for me today, made the mistake of telling him that i wasnt as achy as usual and thought i was recovering quicker from each session.

Payback ensued! he took out some of the rest breaks between sets, i now think i may be eating my words over the weekend as already i am aching and resembling that old man of tuesday who needed a walking aid.

Started the protein shakes today, they dont shake very well so will most likely mix them in blender from tomorrow although quite tasty.

Tonight i shall be planning my weekend exercise programme as not back in CV34 till monday 'weigh in day', thanks again for reading Gaz

Day 4 Thursday 18th November

Food Diary

9.00 am 2 slices of wholemeal toast and poached egg
11.00 am banana
2.00 pm wholemeal pitta with lamb steak and mixed salad
5.00 pm small piece of chicken breast/steak mixed salad handful of pasta
8.30 pm bowl of fresh fruit salad


Exercise Diary

10 rounds on the punch bag minute rest between each
20 mins sit ups/side sit ups/press ups

Diary

Got up hoping i would not feel so stiff today, how wrong was i!, pulled a calf muscle on my leg which is giving me a lot of pain, strapped it up and went for a brisk walk to loosen it.

Despite this i am inspired to continue the support i am receiving from family and friends it is spurring me on i want to succeed and i will succeed.

Have another session with Alex tomorrow and i cant wait!! in quite a sadistic way!! i know he will push me to the brink but i feel that is what i need and i am grateful for the support.

Only a short one tonight i have just got in from meeting with the nutritionist at studio CV34, got some great ideas and tips and have got myself some protein shake as recommended by Louis to help speed up my metabolism and repair any muscle damage. Here's hoping it works, thanks for reading, you can now see my day 1 stats and photos, hope you have a strong stomach, just click on gallery on my blog. Thanks again Gaz

Day 3 Wednesday 17th November 2010

Food Diary

8.30 am 3 wetabix and skimmed milk
10.00 am small bowl of fresh fruit salad
2.00 pm Wholemeal pitta bread filled with chicken breast and mixed salad
5.00 pm small lamb steak handful of pasta and mixed salad
8.00 pm small bowl of fresh fruit salad

Exercise Diary

Training with Alex at Studio CV34
7 one minute round on punch bag

Diary

If i thought i ached yesterday i hadnt anticipated today! Arrived at Studio CV34 and Alex said we will take it slow today, now not totally sure that mine and Alex's definition of slow are comparable. Started off with some bag work moving on to stomach and leg work out followed by more bag, you will have to excuse my lack of 'gym speak' i was too busy concentrating on breathing!

It seem everyone is right as the more i got into it i did start too loosen up, although once i got back home and sat down and i did once again become very stiff, much to the amusement of my daughter, THANKS Hch.

Managed to drag myself to the garage to do the homework Alex set, but sorry mate only made 7 as opposed to the 10 you asked for, off now for a well earned soak in the bath, thanks for reading much appreciated Gaz

Day 2 Tuesday 16th Novemer 2010

Food Diary

9 am 2 scrambled eggs on wholemeal toast
11 am 1 banana
2.30 pm small piece of steak, handful of rice, cauliflower, broccoli and carrots
5.30 pm half chicken breast and large salad
8 pm small bowl of fresh fruit salad


Exercise Diary

30 minute bike ride
30 minute hill walk


Diary

Open my mouth too soon yesterday!! woke early hours and could not get out of bed. Arms and legs are agony most certainly feeling the effects of master class Sunday and my session with Alex yesterday.
Didn't want to seize up anymore so thought i would take it a little easier today, tried with some stretches but arms and legs still not wanting to work with me, definitely working against me today!
Took a trip to local supermarket and stocked up on fresh fruit's veg pastas, fish and chicken then went for a SLOW 30 minute bike ride. Managed a hill walk this afternoon but very slow and extremely stiff still.

Will be meeting my PT Alex tomorrow so looking forward to some tips on how to ease the stiffness get the blood flowing, despite all that i am still feeling very positive as i know these pains will go away, as the saying goes no pain no gain, thank you all for taking the time to read and post comments it is very encouraging and i look forward to updating you tomorrow, cheers Gaz

day 1 monday 15 11 2010

Food Diary 
9am 2 scrambled egg on toast
13.00 pm banana/cup of tea
15.00 pm pasta and salad
18.00 pm steak/rice/veg

Exercise Diary 
Work plan with Alex Myers
Hill walk 30 mins

Diary
Day one, spent last three hours trying to unsuccesfully write my first blog, eventually got there, thanks Lou for the idiot proof instructions.
Went better than i expected and the signs look good. Shut your eyes when looking at my first lot of photos tomorrow at least for the first 6 weeks anyway! a massive thanks to alex for his very easy to learn programs and patience, god knows he will need it,
Plan to clear garage tomorrow to make way for bench and punch bag, see you all tomorrow, please leave comments

Results

Weight 18st 4.2 pounds

BMI – 35.9

BF – 34%

HYD – 48.3

Muscle – 34.9

Visceral Fat – 20

Waist – 47.5