Blairw Summer Weight Loss / Fitness Journal

blairw · 25 May 2015 at 10:37

Weekly Update
Body

20/04/2015 - 229.4
27/04/2015 - 227.4
05/05/2015 - 225.1
11/05/2015 - 223.6
18/05/2015 - No Weigh In
25/05/2015 - No Weigh In

Still staying at my fiancée's parents for a week. Decided against picking up the scales the other day and will simply do my official weigh in next Monday morning!

I do know I have lost weight (had a wee weigh in when over one afternoon) but I am not going to record a number that is not captured at the same time / state as every other weigh in.

Next weigh in recorded will be the 1st June which will take me to the 6 Week stage!

Feel like I have a lot more in my legs now - football was much easier this week so I think I might actually do some cardio this week, I am, after all, doing the Half Marathon in October and I want to have a decent base.

Diet

Average for Week
Kcal - 2461
Protein - 149(30%)
Carbs - 241(49%)
Fat - 103(21%)

Not happy with this weeks eating - going to keep more control this week.

No excuses, I had to deal with going out better and make more sensible choices in terms of calorie count and macros.

blairw · 25 May 2015 at 22:12

Downside of a 16 quid gym but I can't justify more at the moment when I am forking out for my CF gym at home

Monday Diet

Much improved today - 2087

blairw · 26 May 2015 at 22:39

Tuesday Training

40 Wall Balls, 9 kg
30 Bench Press, 50 kg
40 Box Overs
20 Kettlebell Push Press (One Arm R)s, 16 kg
20 Kettlebell Push Press (One Arm L)s, 16 kg
50 Air Squats
20 Knees To Elbows
20 Overhead Plate Lunges, 20 kg
50 AbMat Sit-ups
40 Ring Rows

Then on to the golf course for 18 holes

Tuesday Diet

2,146 Kcal today!

blairw · 28 May 2015 at 12:15

blairw · 29 May 2015 at 12:34

Thursday Training
Five A Side tonight - 60 minutes. Suffered a wee bit as I think I have a slight cold coming on at the moment!

Thursday Diet
2162 Kcals!

blairw · 29 May 2015 at 21:27

blairw · 1 Jun 2015 at 11:12

Saturday & Sunday Training
Edinburgh Marathon Festival this weekend - I was meant to be running the 10k but my legs still aren't great post marathon so I let a friend run it in my place.

My Fiancee was then running the Full Marathon on the Sunday (4:58) so I spent most of the day walking around Edinburgh etc.

Saturday & Sunday Diet

In a word - shocking, both days over 3000 - Sunday likely approaching 4k! Not to worry though, back under control now and I wasn't gonna miss out on the celebrations post marathon yesterday. Only thing is I had to use some Quick Add Kcals so my Macros on this weeks report will be all out!

blairw · 1 Jun 2015 at 11:35

Weekly Update
Body

20/04/2015 - 229.4
27/04/2015 - 227.4
05/05/2015 - 225.1
11/05/2015 - 223.6
18/05/2015 - No Weigh In
25/05/2015 - No Weigh In
01/06/2015 - 219.9

Actually going to reweigh tomorrow morning as conditions for this weigh in weren't great - I basically stuffed myself all day yesterday and had a few drinks!

Mixed week - Training was pretty good this week - not in the box as much as I would like, but I did get in the local gym for some strength work which I am keen to keep doing. I really need to get my bench / shoulder press up to become more level with my squat and dead.

Also got myself a new regular game of football - and hoping I have secured myself another tonight. That will take me back to 3 games of 5 a side each week which is great from a cardio point of view.

Diet

Average for Week
Kcal - 2505
Protein - 156(36%)
Carbs - 201(46%)
Fat - 75(17%)

OK... Firstly, the above is a worse case scenario in my eyes as I always over estimate when I need to Quick Add to be safe! This weekend was pretty much unavoidable really - but I guess I could have showed a bit more restraint! On the whole I am happy to keep going to way I am, I will repair some damage this week where I can (going down south with work will hinder that slightly) and keep going and see another loss next week!

boxman2000 · 1 Jun 2015 at 11:41

Off topic but you're not the same Blairw from MLR Evo forum by any chance?

blairw · 1 Jun 2015 at 12:21

I'm afraid not! - Would love to own an Evo however!

Rids · 1 Jun 2015 at 12:38

blairw said:
Weekly Update
Body

20/04/2015 - 229.4
27/04/2015 - 227.4
05/05/2015 - 225.1
11/05/2015 - 223.6
18/05/2015 - No Weigh In
25/05/2015 - No Weigh In
01/06/2015 - 119.9

Did you lose a couple of limbs?!

blairw · 1 Jun 2015 at 15:08

Ha! Slight mistake there!

blairw · 4 Jun 2015 at 12:08

Monday Training

Decent Day's Training

Sets
Strict Press, 10 reps | 20 kg
Strict Press, 10 reps | 20 kg
Strict Press, 8 reps | 30 kg
Strict Press, 5 reps | 40 kg
Strict Press, 5 reps | 45 kg
Strict Press, 5 reps | 50 kg
Strict Press, 5 reps | 47.5 kg
Strict Press, 5 reps | 47.5 kg

Sets
Push Press, 5 reps | 40 kg
Push Press, 5 reps | 40 kg
Push Press, 5 reps | 55 kg
Push Press, 5 reps | 60 kg
Push Press, 5 reps | 65 kg
Push Press, 5 reps | 65 kg
Push Press, 5 reps | 65 kg
Push Press, 5 reps | 65 kg

Sets
1 Strict Pull-up

Monday Diet

Very Low today - 1700... this is kinda in anticipation of the next few days!

Tuesday / Wednesday / Thursday Diet & Training

No Training... and terrible diet. I am travelling with work, which includes eating out, drinking with colleagues, and eating terribly due to boredom / travelling.

No excuses really, and I have attempted to log as best I can which shows shocking results. Perhaps more worryingly, I have ate for weeks at times like I have the last couple of days - no wonder I started near enough 230 lbs!

Tues - 4377
Wed - 3275
Thurs - hopefully not AS bad.

Need to knuckle down and be conscious the rest of this week and then recover the weightloss next week - id be happy to weigh in on Monday without any movement!

mrthingyx · 4 Jun 2015 at 12:40

You would probably get more gains from your training if you did push press first...

blairw · 4 Jun 2015 at 14:33

Thanks for the tip - I'll swap them around next time I am doing some shoulder work.

My thinking was I didn't want to go into the strict (the harder movement) after being pre exhausted with the push press

D.P. · 4 Jun 2015 at 15:34

If you want to run a better marathon then I wouldn't spend so much time on the weights but more time walking and running. If you just want to get fitter then fair enough

mrthingyx · 4 Jun 2015 at 16:32

blairw said:
Thanks for the tip - I'll swap them around next time I am doing some shoulder work.

My thinking was I didn't want to go into the strict (the harder movement) after being pre exhausted with the push press

Push press will help you cope with and lockout heavier weights. The heavier loads are also more fun for hypertrophyz. Strict is great but somewhat limiting... So given the choice of shoulder work, I would do (in order of preference): jerk->push press->strict.

D.P. said:
If you want to run a better marathon then I wouldn't spend so much time on the weights but more time walking and running. If you just want to get more awesome because marathon runners are not really much to look at (trollolol) then fair enough

Agree entirely.

On a slightly more serious note, a marathon-running friend commented that he started lifting consistently during a busy period at work and found that - even without the cardio work - his running technique, stability and power were significantly improved after only a few weeks. And he was already a pretty awesome marsthon runner (sub-3hrs).

So better marathon running may also include more weights!

D.P. · 4 Jun 2015 at 17:05

For serious runners that is most like true, as long as the focus is on increasing strength and not muscle mass.

I don;t know much about marathons (yet) but the OP seemed to do the classic failures of too fast in the first half and then running out of endurance. Weights wont help there at all, he needs to slowly build his millage up to like 40 MPW and get used to running 16Mile LR at a slow pace as base building, and then enter a training cycle closer to the marathon increasing millage and LR distances further.

IF the OP just wants to bulk out or whatever then fine but it seemed like a marathon time was a goal?
Muscle mass is in general the last thing you want for anything endurance based, pointless extra weight that just saps oxygen and glycogen. Some core strength to help posture etc is a different matter entirely.
On the other hand if the OP just wants to loose eight then it is a reasonable strategy

And I think a marahon runners body is much better than a gorrila like body builders. Ultimate body shape is from climbers though.

blairw · 4 Jun 2015 at 23:16

Thanks for the input guys!
I do want to be a better (1 more time) marathon runner but that is a few years off yet as I have no desire to run longer distances at the moment.

What I am actually aiming for is the following
- Low body fat (sub 15%)
- Increased athletic performance (Football, Crossfit, Squash & Tennis and maybe some time down the line Oly Competition lifting)
- Look better and feel better

I am going to be introducing more running in the coming months as I do have a HM coming up in 5 months, but again - I am looking to go sub 2 hours, nothing special. D.P - thanks again and I agree entirely, I did not have the base milage prior to marathon training which led to me not being able to cope with the plan milage.

Thanks for the input MrThingyx - your opinion on all things weightlifting is always welcomed - hope to see you about on this log more in the future! (thought not this week as it has been an absolute SHOCKER!)

blairw · 6 Jun 2015 at 11:45

Friday Training

Looking to do some 1 rep clean and jerk stuff today

Sets
Clean, 10 reps | 30 kg
Clean, 10 reps | 30 kg
Clean, 5 reps | 40 kg
Clean, 5 reps | 50 kg
Clean, 3 reps | 60 kg

Sets
Jerk, 10 reps | 30 kg
Jerk, 5 reps | 40 kg
Jerk, 5 reps | 50 kg

Sets
Clean & Jerk, 1 rep | 70 kg
Clean & Jerk, 1 rep | 80 kg
Clean & Jerk, 1 rep | 85 kg

Then on to a CF benchmark workout - haters look away now!!

Grace : 5 mins 23 secs | Rx'd -42 secs | Rx'd
30 Clean & Jerks, 60 KG

Last time I done 'Grace' I done it with 50KG instead of the 'RX' 60KG and was 42 seconds slower! Big improvement, would have been a lot better if I wasn't knackered by my previous work

Had some time to kill so got some bench work in also - progressing well, want to get to some respectable lifts on bench by end of summer!

Sets
Bench Press, 10 reps | 20 kg
Bench Press, 10 reps | 30 kg
Bench Press, 8 reps | 40 kg
Bench Press, 5 reps | 50 kg
Bench Press, 5 reps | 60 kg
Bench Press, 5 reps | 67.5 kg
Bench Press, 5 reps | 67.5 kg
Bench Press, 5 reps | 67.5 kg
Bench Press, 5 reps | 67.5 kg
Bench Press, 5 reps | 67.5 kg

Friday Diet

This week has been a disaster but at least I have been true with my log... head down next week!

2694 Kcal!