Day 84+1 Monday 7th February 2011

Food Diary

8.00am 2 weetabix with sliced strawberries
10.00am Banana (for training)
11.00am protein shake and a banana
1.00pm vegetable soup and 1 slice wholemeal bread
3.00pm Apple
5.00pm Muller lite yogurt
7.00 roast chicken breast with sweetcorn and a handful of pasta

 Exercise Diary

4 mile power walk
1 hour session at the studio
3 mile power walk

 Diary

Up and about early again this am and braved a 4 mile walk with the wind blowing like a hurricane lol, at least it stayed dry, the walk was a killer so much harder with the wind this strong, so no records broke today but a good sweat worked up.

Over to the studio for my session with Alex and of course the weigh in and the results of the 12 week plan
I am delighted to say i lost another 2 and a 1/2 pounds plus 1/2 inch off my waist my body fat was down again and my muscle mass was increased too + hydration levels up and visceral fat down, so as you might expect am on a bit of a high.

I will post the charts of all the figures up as and when i get them hopefully in the next few days. But in a nut shell the main points are that i lost a total of 2 stone and 3lbs i also lost a massive 7 inches of my waist and every thing else is down that should be body fat and visceral fat and what should be up was up hydration and muscle mass.
The target was 2lbs a week or 2 stone to lose without loosing any muscle mass and as you can see this was all achieved. Delighted to say the least.

I feel i need to say a few thank yous at this point but there are loads to many to mention  individually so will just do a few number one is of course Alex Myers whom without the plan would not of been possible, his fantastic knowledge and inspiration has got me where i am today, and i will be forever indebted to him but will start by paying him in the best possible way by carrying on and getting my weight and fitness levels even better he has given me the tools and the knowledge and the motivation to get the very best, for myself.
Also to my beautiful wife for her constant support throughout the 12 weeks doing everything in her powers to assist me from cooking the right foods going out walking in all weathers nursing me listening to all my tales of woe and there have been loads she has been an absolute rock and love her dearly

And lastly to each and everyone of you that have supported me in reading and commenting on the blog you don't know how much it meant and how much i needed it to keep me going

My before and after photo's will be done on Thursday evening this is the first opportunity we can all get together so will do a short blog till then to keep you all in the loop.

Be well Gaz