Another week down and still going strong. After the initial big hit last week of losing 9.6 pounds or 4.4 kilos to those people who prefer things that way I wasn't expecting as big a drop, if any this week but scroll down and you'll see what actually happened for yourself!
What's gone on this week I hear you cry (I used that little voice inside of my head to imitate the masses of people reading this)? Well, stuck rigorously to the workout schedule, things are seemingly easier the more you do them so some weight increases are due soon. Also had my first official week of uni which i must say is a very different experience to college, while I can see some correlation between some of the things we were taught in terms of how to make games, were actually now learning techniques that help to increase your audience and how to actually make games in the real world. I'm already a week ahead with my Flash production, hoping to buy some extra time if I need it when it comes to making the game having never used actionscript 3.0 before.
ANYWAY!!! I digress, I wasn't calorie counting this week as I was happy maintaining the rough portion size I was using last week and that seems to have gone well. Good points and bad for this week to follow.
Good;
-Sticking to the workouts,
-Diet is ongoing and i've not even had to 80 / 20! hello my names John and i'm a primaloholic! (it sounded comical in my head!!!),
-Ahead on uni workload,
Bad;
-Turns out eating half a pack of dried apricots doesn't sit well in your stomach,
-Managed an average of 6 and a half hours sleep per night this week which is below the recommended 8 per night,
Weigh in this week was 219lb's or 15.6 stone (99.3kilos) that's a loss from last week of 4lb's BUT i've officially lost a stone already in the space of 2 weeks. I'd put a picture of myself up on the screen and high five it.... but i'm not that sad.... well actually there was that one time but I was too drunk to remember it so it technically never happened!
I'm well chuffed with how i'm doing and i'm well on track to losing 2 stone before my 3 month initial target.
That's it for me this week if you have any questions drop me a message or reply below and i'll try my best to get back to you. Thanks again for your support and encouragement it really means a lot!
Monday, 30 September 2013
Monday, 23 September 2013
Week 1 - cold turkey, calorie intake and ouch
Hello to you if you are reading this, otherwise well it doesn't really matter...
Week one over and done with and I have to say it's not been 'easy' but it wasn't as difficult as I was anticipating.
Watched the dexter last ever episode today, had my first official learning day at uni and had my first weigh in since starting the nerd fitness program... suffice to say it's been an emotional day! Going to cover my good / bad points for the week and then my weight to give you a general feel for how i'm doing and not just yay he's lost xxx lb's or boo he's put on some weight. and some insight into my thoughts / goals for the coming week.
Good points:
-Managed to stick to every workout and do everything taking only the odd break in between certain moves.
-Went cold turkey on the Primal / Paleo diet, removed everything that I wasn't allowed to eat from the house and filled my fridge with fruit and veg, stuck to the protein portion size and piled my plate with veggies to fill me up.
-Generally felt a bit better, up earlier in the day with a bit more energy and i'd go as far as saying that i'm feeling more focused with my life, that might not just be down to the nerd fitness stuff but also a few other big things happening.
Bad Points:
-About half way through the week I decided to start tracking my calorie intake just for this week to see where I sat in terms of minimum intake etc and I managed to average around 1,200 calories per day which is a bit short of the minimum recommended amount of 1,800 I outlined in my initial blog. My concern here is that even though i've been filling up with veggies i'm not getting enough calories into my body and it might go into starvation mode meaning I start storing fat instead of burning it. I'm slightly apprehensive of my weigh in session due to this.
-Managed to develop a pain in my lower back after the first few days so either my forms completely off or i'm simply more out of shape than I thought I was, I skipped a day of weights and moved everything back one and didn't have a day off on Sunday to catch up. Hopefully this wont be an issue going forward.
So without further waiting my weight in for this week is (obligatory drum-roll on your desk / lap etc): 223.0lb's!!!! or 15.9 stone down from 232.6lb's or 16.6 stone. Achievement unlocked - under 16 stone!!
That's it for me this week if you have any questions drop me a message or reply below and i'll try my best to get back to you. Thanks again for your support and encouragement it really means a lot!
Monday, 16 September 2013
No excuses, just action!
So I've decided I want a change in my life. I'm 31 in January and while i've never what people would call overweight and have in the past managed to get into a routine of working out, namely with friends and such it's never been something i've stuck to fully. So why now?
There's lots of reasons I can site for wanting to lose weight but ultimately it's for selfish reasons. I want to look better for my other half (who by the way looks amazing without even trying so I want to return the favour), it's only going to stay the same if I don't do something about it and hell I might be a dad to a little rugrat one day and not being able to run around after him / her would literally devastate me. Ultimately though, I want to feel better about me and I think realising this has helped me come to terms with what needs to be done in order to fix this.
So lets get the boring blurb out of the way and cover the starting statistics.
Height: 6.2 ft
Wt: 232.6lb (16.6 stone)
Waist: 42inch
Hip: 44inch
Waist to hip ratio of 0.95
Body fat %: 26.14 meaning I have 60.5lb of bodyfat and 172.1lb of lean body mass. To get my bodyweight into the 'fitness level' of bodyfat % (14-17%) I will be looking at 204.6(14% bodyfat weight) - 211.6(17%bodyfat weight) or a loss of 21 - 28lb's (1.5 - 2 stone).
BMR: 2251
Daily calorie needs to maintain weight: 2701
Daily calorie intake to start loosing weight with exercise: 2201
Daily calorie intake to start loosing weight without exercise: 1800
BMI: 29.86
Reading between the lines my goal is to lose 2 stone in weight.
So now onto what i'm doing about it. I've joined the nerd fitness revolution and am eating what's known as a Paleo diet (hunter gatherer) usually I don't go for dieting but this i'm reliably informed accounts for 80% of the battle with weight loss. To summarise what the paleo diet is about think back to a time when we didn't have processed foods so meat, fish, eggs, fruit, veg and nuts. and I don't even have to really watch my portion size either as I can just pile more veggies on my plate and fill myself up that way.
So that's the exercise / diet bit out of the way what else is happening? Well i've started my final year at uni now so really have to focus on getting that nailed. Going back into the education system has been one of the major challenges in my life and i've invested far too much time in it now to not do well, anything less is simply letting myself down and really puts a dent in my plans for the future job wise at least. My goal by the time of finishing Uni is to not only have a degree but to also have established Prickly productions as a business and use that as a platform to create indie games for a living. so to try and address my general lack of time I find for things at the moment i'm going to self implement a 9-5 rule at home what this simply means is that between 9-5 Monday to Friday I make time to study, work on prickly productions, use this time to work out within the guidelines of the nerd fitness program, try to make something of the tartan hedgehog (my Scottish cottage bookbinding business) generally speaking use this like a job and not find myself wasting a whole day online or gaming and wondering why I can never get things done!!
I will be updating this blog on a weekly basis with a general overview of how i am doing each week and provide some thoughts / inspirations and generally anything else of note that happens to me during this time of change. Hopefully you'll find this interesting to some degree and if not well fine this blog is more a motivation tool for me than it is for you!!
There's lots of reasons I can site for wanting to lose weight but ultimately it's for selfish reasons. I want to look better for my other half (who by the way looks amazing without even trying so I want to return the favour), it's only going to stay the same if I don't do something about it and hell I might be a dad to a little rugrat one day and not being able to run around after him / her would literally devastate me. Ultimately though, I want to feel better about me and I think realising this has helped me come to terms with what needs to be done in order to fix this.
So lets get the boring blurb out of the way and cover the starting statistics.
Height: 6.2 ft
Wt: 232.6lb (16.6 stone)
Waist: 42inch
Hip: 44inch
Waist to hip ratio of 0.95
Body fat %: 26.14 meaning I have 60.5lb of bodyfat and 172.1lb of lean body mass. To get my bodyweight into the 'fitness level' of bodyfat % (14-17%) I will be looking at 204.6(14% bodyfat weight) - 211.6(17%bodyfat weight) or a loss of 21 - 28lb's (1.5 - 2 stone).
BMR: 2251
Daily calorie needs to maintain weight: 2701
Daily calorie intake to start loosing weight with exercise: 2201
Daily calorie intake to start loosing weight without exercise: 1800
BMI: 29.86
Reading between the lines my goal is to lose 2 stone in weight.
So now onto what i'm doing about it. I've joined the nerd fitness revolution and am eating what's known as a Paleo diet (hunter gatherer) usually I don't go for dieting but this i'm reliably informed accounts for 80% of the battle with weight loss. To summarise what the paleo diet is about think back to a time when we didn't have processed foods so meat, fish, eggs, fruit, veg and nuts. and I don't even have to really watch my portion size either as I can just pile more veggies on my plate and fill myself up that way.
So that's the exercise / diet bit out of the way what else is happening? Well i've started my final year at uni now so really have to focus on getting that nailed. Going back into the education system has been one of the major challenges in my life and i've invested far too much time in it now to not do well, anything less is simply letting myself down and really puts a dent in my plans for the future job wise at least. My goal by the time of finishing Uni is to not only have a degree but to also have established Prickly productions as a business and use that as a platform to create indie games for a living. so to try and address my general lack of time I find for things at the moment i'm going to self implement a 9-5 rule at home what this simply means is that between 9-5 Monday to Friday I make time to study, work on prickly productions, use this time to work out within the guidelines of the nerd fitness program, try to make something of the tartan hedgehog (my Scottish cottage bookbinding business) generally speaking use this like a job and not find myself wasting a whole day online or gaming and wondering why I can never get things done!!
I will be updating this blog on a weekly basis with a general overview of how i am doing each week and provide some thoughts / inspirations and generally anything else of note that happens to me during this time of change. Hopefully you'll find this interesting to some degree and if not well fine this blog is more a motivation tool for me than it is for you!!
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