1quick1

Yea I say don't stress overtraining but concentrate and make sure you never under eat or under sleep.

Blackah

Thanks for posting Critical Mass and 1Quick1 - these days my main problem is probably lack of sleep (I have two children under 5!)

Weight: 130.5lb
Daily calorie intake approx: 1150 calories
Current Body fat percentage reading: 11%
Training Phase: Cutting

Weighed in today at 130.5lbs

Back down on the scales again. Phew!

Sunday is always a bit of a diet challenge as it's our Family Day and there is a certain expectation for me to eat the same as everyone else. However my wife is becoming more supportive of my diet requirements and I was able to stick to my rigid diet - hence this morning's encouraging weigh in!

You may notice that I've reduced my daily calorie intake again by 50 calories. I've switched a few things around which allows me to do this without really noticing the difference. This should again help me towards my 8% BF goal

We didn't find Winnie the Pooh in the One Hundred Acre Wood yesterday. They wanted £5.00 just to park (!) so I did a tight U-Turn before the entrance. Instead we went to a nearby private Aerodrome under the pretence that I wanted to know how much it would cost to learn to fly*. This allowed us to all to sit down, eat our picnic lunch and watch all the small by-planes and helicopters take off and land FOR FREE! The boys absolutely loved it!

I had an OK Chest and Triceps work out this morning but I did feel very sleepy and really struggled to get out of bed. Here's what I did:

ARMS & TRICEPS
Bench Press: 12 x 4: 32.5kg
Closed Grip Bench Press: 12 x 4: 20kg
Inclined Bench Press: 12 x 4: 18kg
Butterfly Bench Press: 12 x 4: 38.5kg (1kg increase)
Triceps Curl: 12 x 4: 15kg

Until tomorrow!

*For anyone interested it would set you back around £10,000 to get your pilot's license.

Blackah

Weight: 130.5lb
Daily calorie intake approx: 1150 calories
Current Body fat percentage reading: 11%
Training Phase: Cutting

Weighed in today at 130.5lbs (again)

I've been really struggling to get out of bed recently which is beginning to affect my morning training. I know why of course. I normally go to bed for 10.30pm but recently its been more like gone 11am. Not a good habit to get into. I'm going to change this tonight. It's not easy getting up at 6.30am to train at the best of times but if I'm half asleep its virtually impossible!

I still think I've made some fairly good gains in overall muscle mass but its a little difficult to tell at the moment. I'll be taking a progress pic this weekend that I'll be able to compare against the relevant pic taken last year at my current body fat reading. It really is the only way I can actually gauge my progress. I must admit to having been very reluctant to taking pics during what turned out to be an aborted bulk. I put far too much weight (fat) on and was very "not happy" with the way I looked at all. Hopefully I'll be able to maintain my end of cut look for longer this time around whilst I continue to train throughout the rest of the year.

Here's what I did this morning:

Shoulders & Back
Behind Neck Shoulder Press: 12 x 4: 20kg
Upright Row: 12 x 4: 25kg
Angled Bench Press: 12 x 4: 22kg
Lateral Raises: 12 x 4: 27kg
Dumbbell Shrug: 12 x 4: 37kg

No gains this week and to be honest I struggled with all of these!

Until tomorrow!

Blackah

Weight: 130lb
Daily calorie intake approx: 1150 calories
Current Body fat percentage reading: 10%
Training Phase: Cutting

Weighed in today at 130lbs

That's another new low for me this year but, more exciting for me is that my waist has come down to 26.5 inches which, combined with my new weight and the two body fat calculators I use, puts me in at 10% Body Fat!

ONLY 2% MORE TO GO!

I had a good run this morning - although it felt very cold for the time of year. The sun was out but I think the overnight clear sky combined with the fact that it was only 12 degree C yesterday kept the temperature down. I kept my second layer on for the entire time, something I hadn't done since I started cardio earlier this year. I didn't have time to go as far as I did on Sunday, but it was a pain free 35 minute "fasted cardio" session with a good sprint for the very last leg. Talking of last legs, I still feel I could do with increased endurance / strength in my legs. I feel that my legs are always the first to start complaining, normally about half way round.

Until tomorrow!

Blackah

Weight: 129.5lb
Daily calorie intake approx: 1200 calories
Current Body fat percentage reading: 10%
Training Phase: Cutting

Weighed in today at 129.5lbs

Big end of month entry day today but before I do that I was suprised and pleased to see another 0.5lb drop on the scales this morning!

START OF MONTH STATS
WEIGHT: 134lb
BODY FAT:12%
BICEPS: 13.25
CALVES: 14.25
CHEST: 37
FOREARMS: 11
HIPS: 34.5
THIGHS: 20.75
WAIST: 29

END OF MONTH STATS
WEIGHT: 129.5 (-4.5lb)
BODY FAT: 10% (-2%)
BICEPS: 13 (-0.25)
CALVES: 14 (-0.25)
CHEST: 36.5 (-0.5)
FOREARMS: 11 (-0)
HIPS: 33.5 (-1)
THIGHS: 20 (-0.75)
WAIST: 26.5 (-2.5)

I had initially hoped to loose 8lbs this month but I must admit I think that original goal was unrealistic and unnecessary. I am very pleased with the results, the main one being a healthy 2% drop in body fat. I don't wish to get above 10% again! I feel that bewtween 8 - 10% is a very healthy reading that I would like to stick to from this point forward.

I'll take a pic of myself tomorrow and post it on my page for the record.

I had a very good leg session this morning and could barely walk up the stairs afterwards. I then had an unexpected leg work out as my wife was ill and I had to push my two children up the hill to nursary. I could have done this really slowly but it started raining half way up so ended up pushing myself - and the two children!

Until tomorrow!

Blackah

Weight: 129.5lb
Daily calorie intake approx: 1200 calories
Current Body fat percentage reading: 10%
Training Phase: Cutting

Weighed in today at 129.5lbs

The big news for today - I've signed up for the ballot to run in the London Marathon 2010!

Have I run a marathon before?... errr No!

Could I run for a bus this time last year?... err No!

Do I think I can do it?... Well, yes I think I can!

I'm not in the race yet however as this is just the first ballot. Like most big city marathon events it is heavily oversubscribed and I won't find out if I've been selected until October. If I haven't then I'll need to find a charity to run for. So it's not certain yet if I'm going to be able to do it but now that I've entered I really want to!

So if I can't do the London Marathon I'll be looking for a similar event.

I used to ask myself why so many people want to do something that is so physically challenging. Well the answer is obvious to me now - the challenge! I guess you're either the sort of person who needs to be constantly challenged, or you're not. I think most people fit into the latter category. I certainly used to!

So in the Autumn I'll be gearing up for some long distance running. I don't think this will effect my training much, if at all. I'll probably just add another cardio session into my week and go for a long run once or twice a month. I guess I'd better do some research into suitable training practices for a beginners marathon. I'm not intending to break any records, I'd just be really happy to finish!

If there are any long distance runners out there - your advice would be most appreciated!

I'll hopefully be posting new pics of myself later on today - I just need to get access to the bathroom!

Until tomorrow!

Blackah

1st May 2009 Progress Pics

1st taken on 26th January 2009 and the second taken today at 10% Body Fat.

I'm really looking forward to a more progressive and serious bulk this year - but not until I hit that 8% BF!

Attached Images

	26th Jan 2009 small B&W.jpg (45.4 KB, 5 views)
	1st May 2009 small B&W.jpg (49.0 KB, 7 views)

Boki

nice progress man. you can definately tell you lost alot of bF

Blackah

Thanks very much Boki! I've just checked out your photos - good work!

Weight: 130lb
Daily calorie intake approx: 2000 calories
Current Body fat percentage reading: 10%
Training Phase: Cutting

Weighed in today at 130lbs

I've started my "Carb Up" weekend which will last through to end of play on Monday. This coincides nicely with our May Day Bank Holiday weekend and with my parents coming over on Monday. I'll be attempting to eat at Maintenance levels which for me is about 2000 calories. I MUST be careful though as I'm notoriously bad at doing this! Once I start eating I find it very difficult to stop, so although I'll be eating nearly twice as much as normal, I'll need to be EVEN MORE disciplined!

At least I know this about myself now and can gear up for it. This is where this journal will really help to keep my in check over the next few days - and to make sure I get right back on track on Tuesday!

I am going to eat the occasional cake over the next few days when offered and I do expect my weight to go up accordingly. I'm sure, however, that this weekend with significantly boost my metabolism and will allow my to continue my journey down to 8% body fat by the end of May.

I had an exceptionally good long run this morning. I guesstimate that my long run is about 4 miles but I have no real way of telling as most of it is through wooded areas that I can't drive through to measure.

In light of my recent decision to run a marathon next year I'm going to plan out 3 routes in the car, the first at 4 miles, the second at 6 miles and the third at 10 miles. I'll then be able to occasionally run these routes to make sure I'm covering the necessary distances to get marathon ready. Of course it may take me a while to build up to the 10 mile route, but at least if I know what it is I'll be ready to have a go!

Until tomorrow!

Blackah

Weight: 131lb
Daily calorie intake approx: 2000 calories
Current Body fat percentage reading: 10%
Training Phase: Cutting

Weighed in today at 131lbs

My Carb Up weekend is going according to plan... not! Giving my wife carte blanche to cook whatever she wants is always a recipe for disaster. The kitchen becomes a hive of cake making activity as the butter and sugar stocks finally get their comeuppance.

I am of course exaggerating! My wife is an amazing cook and she always produces the most scrumbscious food. Unfortunately it's not always the healthiest, but it always looks and tastes great! Yesterday she made a Rhubarb Crumble Cake which was of course delicious and I’m not saying no this weekend!

Fortunately for me I've run the most miles this week so far this year. I'm estimating that I ran 3 miles on Wednesday and 4 miles yesterday and today. That makes 11 miles in total so I'm confident I'm going to be burning off most of what is being put inside me. Anything left over should be retained water - hence the weight increase. When my diet regains its squeaky clean regime next week, I'm sincerely hoping that I'll quickly return to my pre-Carb Up weight of 129.5lbs.

Until tomorrow!

Blackah

Weight: 132lb
Daily calorie intake approx: 2000 calories
Current Body fat percentage reading: 10%
Training Phase: Cutting

Weighed in today at 132lbs

Last day of my Carb Up weekend - phew! I'm beginning to feel quite bloated and fat. I think it will take to the end of the week just to clear out all my retained water - especially after yesterday...

My wife decided that she wanted to go out for a Chinese for lunch. Again I think she was taking advantage of my current binge. I had beef in black bean sauce with egg fried rice which of course was fantastic but quite a bit more than my normal cottage cheese on one piece of bread!

She then went into what I can only describe as a Food Porn shop. It was actually a bakery but the display of raw, naked chocolate gateauxs and cheesecakes was enough to make a grown man cry - let alone someone trying to shrink a little! Fortunately I was able to suppress the urge to buy everything my stomach desired and we left with only a bag of bagels for our sins.

I had a good chest and triceps workout this morning - back to normal tomorrow - until then!

Blackah

Weight: 133lb
Daily calorie intake approx: 1200 calories
Current Body fat percentage reading: 10%
Training Phase: Cutting

Weighed in today at 133lbs

The Carb Up weekend is finally over and I must say that I'm delighted to be back on my cutting diet. I do have a real self control problem when I start to eat really tasty food but I just don't like myself much when I feel out of control. In my book, you're only truly free when YOU are in control - at least when you feel you are in control!

So back to the cutting plan again and back to that 1200 calorie a day diet.

Fantastic!

I must say I love to cut! You can actually see your body evolve, week after week, from what feels like an old Black and White Telly into a Super High Definition, HD Ready, Flat Screen Plasma TV!

You probably think I'm mad but the times I most enjoy eating is when I'm really hungry. I'm always hungry when I'm cutting so I ALWAYS enjoy my food - no matter how simple it is.

I had a good Shoulders & Back training session this morning. No increases but pushed each to failure. At long last I'm beginning to see some improvement to my traps.

Until tomorrow!

Blackah

Weight: 131.5lb
Daily calorie intake approx: 1200 calories
Current Body fat percentage reading: 10%
Training Phase: Cutting

Weighed in today at 131.5lbs

Everything back to normal again. I was a little worried that I would really struggle with my cutting diet after such a long weekend of binging, but I didn't have any particular problems. I did drink more herbal tea than normal but mainly in an effort to flush out my system and loose the retained water baggage. I dropped 1.5lbs since yesterday so this clearly worked to some degree. I'm hoping to be back to 129.5 by Friday!

I had a good run this morning, nothing special, just the normal 3 miles with no aches or pains and a good home run sprint. I've planned out a 6 mile run that I might (not promising) attempt on Sunday. If I do it then it will be the longest distance I have ever run, so I'm not rushing into it! I'm physically ready for it but I'll see how I feel after my Saturday 4 mile run.

I have set up a target of being 8% body fat by the end of this month but this may be a little too ambitious. Judging from my results last year I estimate to being at least 6 weeks off this ideal, but I may even be 8 weeks off. With this in mind I'm mentally preparing myself for another 2 months of cutting! I'm not stopping until I'm 8%!

Until tomorrow!

Blackah

Weight: 131lb
Daily calorie intake approx: 1200 calories
Current Body fat percentage reading: 10%
Training Phase: Cutting

Weighed in today at 131lbs

I have a very, very, very slight cold!

I think this is the slightest cold I've ever had!

If I think about it I feel a little bit ill. If I don't think about it then I feel fine.

And how is everyone else doing in my household?

They're all really sick!

Funny that!

I used to pick up a bad cold / cough every time one of my children brought one back from nursery like some sort of anti-gift device, but when I'm in the sort of shape I'm now approaching they hardly seem to touch me.

Just another benefit of keeping in shape!

I had a really good leg session this morning. My deadlift sets were feeling really easy and I was just beginning to think that I really was becoming bionic when I realised I had complete miss-read my notes and had forgotten to put about 20kg of plates onto the bar. I guess I was a little less clear headed than normal. So I put the correct weight setting back and didn't feel quite so bionic after all!

Until tomorrow!