Can an old man get a six pack?
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I can attest to the diet being the main factor, I am not on a diet, but have just cut down massively on breads, eating loads more fruit and better in general (still have treats) at least 3l of water a day, I have lost 6.8kg since 01/01
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nearly 7kg is huge!<br />
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OK you've all convinced me about improving diet. Since Monday I have started a healthier approach and I'm going to post up what I have eaten the day before.<br />
It will be a good incentive to keep it healthy as possible and I can see what I've consumed over a week or so. I'm not going on a monastic diet but will try to cut out a lot of fat and some carbs, while still having treats. Feel free to chip in with suggestions!<br />
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Day one Monday 6th Feb<br />
B. Granola, zero fat greek yoghurt, stewed apple<br />
L. 2 slices wholemeal toast, 2 Ryvita things, CupaSoup. 1 biscuit<br />
D. 2 quarter pound chilli burgers home made from lean mince, curly cale, cous cous<br />
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No snacks, no pud! Have about 4 double espressos with milk a day, no sugar.<br />
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Gym - half hour on bike (pushed for time) -
my day usually consists of a coffee, bowl of cereal, then about 10am, have at least 2 peices of fruit, a cereal bar, by now I would have had maybe 1.5l of water, for lunch, having VitaWheat crackers (3 or 4) with Tuna, Tomato and cheese, another peice of fruit, then about 3pm I have another peice of fruit and a yoghurt, by the time I head home, at least 3l of water.<br />
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Dinners vary alot, this is my lazy meal...but have made sure I have veg at dinner, try to reduce carbs as well, then my guitly pleasure of a glass of OJ with a cube of frozen lemon juice.<br />
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total of 7.2kg lost this morning, plus another cm off the tum! -
Day Two Tuesday 7th<br />
B. Oatbran with milk, apple, cinamon. Tasted crap - the apple doesn't work! Surprisingly small amount keeps you full though so will try with banana next<br />
L. Toast, Cupa soup, bit of cheese. Coffee, home made biscuit<br />
D. Shop bought Chicken Tikka Massala (I know...) rice, homemade spinach bhaji<br />
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Woke up at 3.00 am feeling really hungry, but the shame of having to post it, prevented me from doing the fridge some serious damage.<br />
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Gym - pull-ups, press ups, dips, kettle bells and 10 mins on the punch bags (that hurt the most). <br />
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TR - You've lost nearly another half kilo in a matter of days - it's flying off. I was just thinking about what to eat for lunch instead of bread/toast - crackers look good to me! Any other suggestions welcome.<br />
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Bart - I've grown to love the hippy foods. If you add a good stock or spices to them while cooking they really absorb the flavour! I'm a bit of a chilli freak, heard it speeds up the metabolism - but it's probably BS. -
it is funny though, I didnt lose much last week, but this week it is falling off me...
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Day Three Wed 8th<br />
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b. Granola, yogurt, apple<br />
L. Tuna/cheese melt on toast. Crackers with cheese<br />
D. Homemade Moroccan style Chicken, wild rice. Bottle of wine - oops<br />
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Gym - 45 min boxing class. Never been to a class before, I thought it would be a bit poncy - wrong! The class started with punch bags, then on to 5 rounds of light sparring (body shots only). Supposed to be low power shots only, but once the adrenaline kicks in boys will be boys. Sparring was great as it forces you to keep going, otherwise you get pummelled. Going to a more sedate non-sparring class on Saturday - need to get my boxing fitness up so I can dish it out next Weds!<br />
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After class, arms and back aching, forearms sore from a few stray elbows. This morning though all good, no probs with my back, so will definitely be going again. Great all over body work-out -
Bloody clients have distracted me from my fitness programme. Idiots!<br />
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Right - Day Four Thurs 9th<br />
B. [color=#282828][font=helvetica, arial, sans-serif]Granola, yogurt, apple[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]L. Out so grabbed a Salt Beef Sandwich[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]D. Hot ham, peas, sweetcorn, potatoes and a beer.[/font][/color]<br />
<br />
[color=#282828][font=helvetica, arial, sans-serif]Tied up in meetings, so ate much later than usual in evening. This meant I had a load of cheese and biscuits late afternoon (should have had some snack bars on me dammit!)[/font][/color]<br />
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[color=#282828][font=helvetica, arial, sans-serif]Gym: I just about had time to squeeze in a session on the legs/abs as arms a bit sore from boxing the day before. Did a load of lunges, one legged squats, balance exercises on one leg etc. Despite all the previous cycling, my legs are absolutely killing me today. Hope they're better for boxing on Saturday. Will start a new training plan next to week to work more around the boxing.[/font][/color] -
Day 5 - Friday 10th<br />
b. oat bran, milk, cinamon, banana - much better!<br />
l. tuna sandwich, granola bar, coffee<br />
d. Pizza (some kind of sausage, italian broccoli and chilli flakes) a beer<br />
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Gym - press-ups, dips pull-ups, lots of kettlebell inc. pullovers, rowing etc to help with the boxing. Felt really pumped at the end.<br />
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Day 6 Sat 11th.<br />
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Just back from boxing class no sparring today. lots of bag work and planks etc. Felt the arms from yesterday!<br />
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Think just maybe the beginnings of something showing in the abdominal area - way too early to call it a six pack though! Healthy eating may well go on hold tonight with a few beers, see how it goes -
Day 6 sat 11th - <br />
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b. oat bran, banana, milk, cinnamon, topped with maple syrup - it's a winner!<br />
l. sausage baguette<br />
d, lamb stew, cous cous<br />
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Watched the rugby at a mates - led to a few beers, red wine, vodka. Part of this was fuelled by knowing I had a rest day today. Might have to ban them in future!<br />
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Gym - as mentioned 45 mins boxing - hitting the bags, planks, sit-ups etc -
Sunday - rest day and feeling a bit hung over. Food intake doesn't make good reading:<br />
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b. fry-up<br />
l. fridge raid - cold pizza, sausages, cheese, all manner of crap<br />
d. fishcakes, spinach, green beans (back on track!)<br />
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Monday 13th<br />
b. granola etc<br />
l. ham sandwich<br />
d. stir fry: prawns, noodles, veg<br />
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Gym: Cycle 30 mins, then Pull-ups, kettlebell crush curls, hammer curls, lat pull downs, core work on Swiss ball.<br />
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Hopefully by focusing on "pulling" exercises I will feel fresh for boxing on Tuesday. -
Cheers Bart I find it hard enough to prepare 3 meals a day let alone six! What are your thoughts on making my 3 main meals slightly smaller and then introducing low fat snack bars/bananas etc in between?<br />
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I don't really want to go down the protein shakes route - want to try and keep it as "natural" as poss. I've always been a 3 square meals a day man, thought a balanced diet with no snacking should crack it - so this all new to me!<br />
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Still trying to get my head around more eating more frequently to lose fat... -
Right yesterday's session<br />
Tues 14th<br />
b. granola etc<br />
l. toast, cheese, salmon, soup<br />
d. beef pie, potatoes (few) veg (lots)<br />
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Gym: boxing 45 mins (session as laid out in TR's thread) not affected by cycling and "pulling" exercises yesterday, so all good.<br />
Followed by "pushing" exercises - dips, more press ups, KB overhead press, tricep pull downs, KB pull overs. All done in fairly rapid succession - triceps were screaming at the end of that! <br />
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Thinking about Barts earlier post, since I've upped the intensity am starting to feel very hungry again by the time I hit sack at night, but have so far resisted mid-night fridge raids. hmmm. -
Just edited the dates!<br />
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Weds 15th<br />
b. oat bran, banana etc<br />
l. Tuna sandwich, granola bar<br />
d. Chicken Balti, Rice<br />
later - Beer, cheese, biscuits (too hungry!)<br />
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gym 45 mins: lucky legs eleven today - warm-up on cross trainer, then lunges, single leg squats with Swiss ball, forward/backward lunges with KB, step-ups with KB, Swiss ball hammies and core.<br />
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If all goes to plan and time/work allows it will be Thurs - weights, Fri - cardio, Sat - boxing. -
bake - here's a protein muffin - makes 6, so that's your morning snack for a week sorted, I have a muffin and a banana at 10.<br />
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1 1/2 cups rolled oats (not whole grain), 9 egg whites, 250g cottage cheese, 1 mashed banana, vanilla essence, and some artifical sweetner stuff, can never remember the name of it!! Also throw in some mixed berries, or not if you like. Bake at 150 degres for however long it takes - my oven about 40 minutes.<br />
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I then glad wrap all six, throw in the fridge, and sorted for the week, or in our case, 3 days with both me and Ness having them!<br />
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oh, teaspoon of baking powder will help too!!!! -
THursday 16th<br />
b. old schooll marmalade on toast, cuppa tea<br />
l. sardines on toast<br />
snack bar<br />
d. lamb rogan, rice<br />
banana<br />
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boxing routine followed by KBs, pull-ups, dips etc<br />
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starting to see signs of life around the upper abs/ribs and I think the boxing is helping -
...Damn - the yolks are the tastiest bit!<br />
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The best laid plans etc. A late booking ski trip for next week, has meant a manic week of work. <br />
Only 3 gym sessions - focus on legs, core and balance for the ole skiing - squats, lunges, lots of hopping about on one leg looking like an idiot.<br />
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It was an interesting exercise writing down all meals for a couple of weeks. I'd recommend it. Key points for me are:<br />
More fruit and veg<br />
Eat slightly less and have a few healthy snacks in between<br />
Go for more low fat options (I noticed I eat more pies/curries etc than I thought!)<br />
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Weight has stayed at 80kg and the upper abs are beginning to say hello. A lot more to go though...<br />
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Last trip to the gym for cycling/legs today. Then it's on the plane on Sat for a week of skiing. Sweet!<br />
Will probably eat and drink the house down - but legs and core will get a thorough examination over the next 7 days! I have crap technique so over-compensate with a lot exertion.
