On the long road to success

[marky65]

I thought I would post my progress to see how I am doing. I will post photos as soon as I have a progression going.

25/06/08 Start Weight- 119.6

Started 4 weeks on 8 small meals a day with mainly protein and 30 mins cardio a day for 7 days a week.

21/07/08 Weight- 113.5kg

Last day for cardio before starting 2 weeks on 6 meals a day to stabilise weight.

After 2 weeks I then go back to the 4 weeks on 8 meals to strip more weight.

Energy levels high now!! Cardio on the increase BIG time.

Can't wait to get into the weights!! :nod:

[biggurl27]

Hi ya, well you have made a good start with your weight loss, well done!

So just cardio at the moment, what sort of weight regime are you planning to do, and areyou still planning to keep going with your cardio?

What does your diet look like?

[marky65]

I will find out the weights tomorrow. I have a great trainer who is also a body builder.

I have small meals (very small) at moment with mainly protein and very little carbs. That changes tomorrow tho with a few more carbs thrown in to stabilize the weight.

I forgot to put in my body fat which started off around the 36% mark although the was back in April!!!

The cardio will continue and then I will eventually go onto the 2 workouts a day.

I am aiming for the Thames Classic on 25th of October and the trainer thinks that is a reachable goal for me. I am very motivated to get there to.

I have also dumped 4.5cm off my hips and 3cm off my waist since 25th June

[biggurl27]

Thames Classic this October yeah?

Good you have a BB for a PT to assist with your contest prep.

Wow thats a lot of cms for 1 month!

Sweet so whats your BF looking like now? Do you do any other sports or lifted weights in the past?

[marky65]

Yeah I have been doing weights on and off for a long time. Just never done anything with it.

At 43 yrs I thought it was about time I did something constructive rather than destructive with my body. I have always been told I should do a competition but kept on making excuses. No excuses this time though.

Like Nike says...."Just do it!"

I don't know what my BF is now......get it done tomorrow :?

[Flamer]

Yeah I have been doing weights on and off for a long time. Just never done anything with it.

At 43 yrs I thought it was about time I did something constructive rather than destructive with my body. I have always been told I should do a competition but kept on making excuses. No excuses this time though.

Like Nike says...."Just do it!"I don't know what my BF is now......get it done tomorrow :?

Too right. No point in talkin about, eh? Good work so far, keep it up.

[teamfatboy]

Welcome to the boards, look forward to watching your progress

If you're losing weight at that rate, it's great - 1kg/ week's a safe, sustainable rate...just wait 'til you start adding in some weights work alongside the cardio, you'll be amazed!

[Pseudonym]

Nice work already, Marky. Keep it up - I want to show your journal to a friend who's in a similar position to you, so I'll be watching your progress with interest.

[marky65]

Got new program for the next 6 weeks.

Aim to reduce body fat and stabilize weight for 2 weeks before shedding kgs for 4 weeks after that.

Tues/Thurs- 10 mins cardio for warm up

Smith machine squats 12/10/8/6/12

Step ups- 20 each leg to failure :twisted:

Chest incline dumb bells 12/10/8/6/12

Press ups to failure :twisted: :twisted:

Lat pull downs 12/10/8/6/12

Upright rows to failure

Abs side raise/bridge/side raise/bridge x 3

Finish 10 mins cardio

Mon/Wed/Fri/Sat- 40 mins cardio

Burning in all sorts of places after doing the weights.

[marky65]

Cardio today 23/07

Weight-113.2kg

20mins lifecycle HIIT level 6 to 9

20 mins Teadmill 6-7km/h and up to 9% incline

Similar tomorrow then weights Friday :nod:

[poos_n_wees]

Cardio, cardio everywhere...lol.

Keep up the great work Mark!

[marky65]

Thanks

Have to burn off the fat to start, have a good building block underneath it all.

I have a good trainer who knows what he is doing so just have to put my trust in him. :nod:

[marky65]

Well I nearly shocked myself last night, I started this program 5 short weeks ago in size 102cm jeans. Last night I nearly got into my 92cm jeans. :pfft:

My goal when I started was 88cm. :nod:

The cm are defiately falling away and the diet is definately worth doing. Havn't felt hungry yet.

[biggurl27]

Nice, good stuff :nod:

[marky65]

Thanks

Cardio again..(Get used to it Marky :nod: )

Weight-113.2kg

20 mins lifecycle- HIIT every 30 seconds level 9 and level 5-6 on off time.

immediately followed by 20 mins treadmill @ 6.6 km/h up to 9% gradiant then down 1% gradiant at 6.8-7.0 km/h.

Feel naffed......weights tomorrow :nod:

[Flamer]

Thanks

Cardio again..(Get used to it Marky :nod: )

Weight-113.2kg

20 mins lifecycle- HIIT every 30 seconds level 9 and level 5-6 on off time.

immediately followed by 20 mins treadmill @ 6.6 km/h up to 9% gradiant then down 1% gradiant at 6.8-7.0 km/h.

Feel naffed......weights tomorrow :nod:

Me too, and I was only readin it, not doin it! No wonder the cm's are comin off - that one hell cardio w/o!

[marky65]

That cardio gets done 4 days a week at the moment as well :pfft:

Gotta be good for you!!

[marky65]

25/07

Weight- 113.0kg

Cardio 10 mins on Lifecycle

Smith Mach Squat- 12 x 30

10 x 40

8 x 50

6 x 60

12 x 40

High step ups to failure (15 each leg)

Incline Press DB 12 x 10

10 x 11

8 x 12

6 x 13

12 x 11

Press ups to failure 12

Lat pulldowns 12 x 35

10 x42

8 x 49

6 x 56

12 x 42

Seated rows to failure 42kg (15 reps)

Abs Lat Ab raise® (5) then Ab bridge(hold) then Lat AB

raise (L) then Ab bridge (hold)

3 Sets of the above...ooooucccchhhhhhh :pfft:

10 mins cardio on lifecycle to finish.

Will put weights up a bit next week as just getting back into the groove.

[biggurl27]

Who is the hottie in your avatar pic?

[Flamer]

Who is the hottie in your avatar pic?

:ditto: And I would like to formally request one of the pls!!

[teamfatboy]

25/07

Abs Lat Ab raise® (5) then Ab bridge(hold) then Lat AB

raise (L) then Ab bridge (hold)

3 Sets of the above...ooooucccchhhhhhh :pfft:

Wow, brutal! That'll have you in the 88s before you know it, great job :clap:

[marky65]

The avatar is what I am aiming for....keeps my diet and exercise on track!!! :wink:

[biggurl27]

Awesome goal, that pic is HAWT!

[KooKoo]

:ditto:

Soundas like you're on the right track Marky - impressive work!

[marky65]

Thanks for the encouragement...all good for the goals