Week 4 - Slips and trips

Flex Friday! 

So, here it is week 4 - completed!

With some slips and trips ( yes = few 's').
I have stayed within the calories intake over the week. If we go in to each day details, then it was
sometimes 300+ and than 300- minus next day.


More important is that I was busy. I went to the gym and boxing.
On my days off I was active. The result is:
94kg this morning and 21.1% fat.
Yes, I have not lost weight this week, but I have lost some fat %. I feel great, strong and happy.
I am little bit disappointed as the goal is - weight loss.

As above, I have mentioned that there were some slips and trips. Some of them will include - eating and drinking unhealthy :) For one day! But as I said, following day I just ate less, so I kept the right balance for the week.



4 weeks gone and I can feel improvements. There most important is that it's becoming a Habit to eat healthy and to exercise daily. I do enjoy it!
I feel better in the morning, I feel better in the evening. Less tired and more energetic!
The change is unbelievable! Visibly, I have lost some weight and my trousers are not as tight! :)

On the road! No rest day! 

I would say, I could be more successful with my weight loss this week, but I am not single... I live with very hungry girlfriend. And when I say ' hungry' - trust me she likes to eat. Bear in mind she weights only 49kg! And every time she is on diet prior to her boxing match, I used to be the one who will say ' lets have pizza, lets have some wine'. Now, she does not have any matches coming up -she is like ' pizza? kebab? wine?'. I have great support at home :)




So my weight loss is 0 kg this week, but once again less fat %! Result!

My new discovery - protein cookie :) 

I guess it's because I have changed my trainings. I do run only once a week, but I do weights 4 times per week. I believe,but correct me if I am wrong, I am building up muscles therefore not weight loss in kg.
I need to take measurements, they won't lie!

Plan for next week, is to add some carbs to my diet and increase cardio training. I want to get below 90kg within next 2 weeks.
Setting a goal will help me to stick to it, instead of saying - lets see what next week will bring.

Below, pictures of day 1 and today! Can you see difference? Well, I can feel it and that's the most important! I am on the right road
Little changes but big result!

 Happy Piotr!

Day - 18 Dripping water hollows out stone ...

So I am back from a short break, you probably wondering what I have been doing all this time.The answer is simple, I was working my but off ! I was going to the gym, cooking a lot of healthy food, running and getting over the horrible cold.Weight wise, I am 93.8 kg (6.3 kg less than on the day one ) so still moving in the right direction, gram by gram towards my 80 kg goal. I have noticed, that since I have started eating healthy and drinking more water, my energy levels have risen up and I sleep better.

What I have changed in my diet last week?

I have added much more vegetables and fruits. I only eat fruits in the morning for non - working out days(usually with my breakfast).For days when I am working out, I eat fruit and protein shake before and after the gym session.

What I also noticed, is that I don't crave for food. I don't miss chocolate, junk food etc. and I usually struggle to eat my 2000 calories a day.

Some of my meals from last week below :

Roast Beef with vegetable salad and sweet potato chips ( all cooked with olive oil one tablespoon exactly)

Tuna Steaks with carrots and steamed bell pepper.

Blueberries with almonds, pumpkin seeds and shredded wheat :)  

Cod and Vegetables + boiled Sweet Potatoes  

Today's Breakfast Shopping( As you can see, I love shredded wheat, from all breakfast thing I found on the shelves in the shop, this one and porridge seem to be the best options, as they are not loaded with sugar and fats etc ) :

Training wise, I go four days a week to the ironworks gym and two times to boxing gym. I have one day off, some people would say it is to much but as long as I feel good I'll keep it like that.

As of next week, I will be posting usefully tips how to lose fat. In the mean time, I have got some reading to do, as I believe knowledge and motivation are the key to success !

I'll post some transformation pictures next week. hopefully you are going to notice some changes.

And I promise that my next post will be more to the point. If any one wants to help me or provide valiabel coomment, please email me on slyandroiddog@googlemail.com.

Respect to Foods Weights and Sometimes Supplements Facebook group - YOU ARE AMAZING !

Less Chunky Piotr

Peace

Day 12 /13 Fast Food and Leg workout Strike Back

Day 12 - Fast Food Strikes Back.

I woke up yesterday with a cold, it was 6.30 in the morning, I have decided to give it a go and went for 5 kilometres jog, which was't actually to bad, but I could feel that I am a little bit more tired than usual. My original plan for yesterday, was to go to the gym in the evening ,but I did not work out as planned. Cold and hunger got to me! First, I thought than I can kill my hunger with banana, It did not work, then I was sitting and steering at the fridge door for half an hour when my girlfriend whispered in to my ear "maybe we should have a"  :

Yes Pizza the most caloric food on earth! An my favourite food...

I felt like an addict who was just offered syringe full of heroine, my pupils widened, saliva thickened, slice of pepperoni was dancing ballet in my imagination, and than it stopped. I thought - 'anything but not pizza, one slice is 260 calories'!! (I could have at least 6 in the past and still I'd hungry).

Well, my Girlfirend ordered pizza anyway... When pizza arrived, I decided that I ma not going to touch it, if I can choose fast food it is going to be better option - shish kebab. Anyway, she has ordered the smallest pizza in the world, size of 6'' plate! And she was not keen to share it! My solution was -  I quickly put my shoes on and went to by medium shish.

I download this picture from net, my kebab did not survived enough time to have its picture taken :

After finishing kebab I went to sleep. Cold got me again. 

Below my yesterdays nutrition table.

I went over my BMR but not over my TDEE :) 247 grams of proteins was a big bonus !

Still felling guilty :P


Day 12 - Legs Strike Back

Today was a little bit better, I woke up at 7.30 am,I did not go for jogging as my legs ware still tired from yesterdays run , and Saturdays dead lift. I munched my breakfast and went to work !

During the work I had two Lempsips to help me with cold symptoms.(It did help a lot).
When I came back from work, I knew the drill, track suit on and of to the gym (HELL YEAH )
First Leg workout in a while! So I started warm up, and then barbell squats,leg press and Romanian dead lift to finish it off ! Next - shoulder workout: Barbell Press, Barbel Lateral Raises, Barbell Up Right row.

On every leg exercise set, I tried to stay within 4-6 moves with 90% of maximum weight I can lift at once.

On shoulders exercise, I used the same method for Barbell Shoulder Press and Barbell Up Right Row for Barbel Lateral Rises, I did from 8-12 of 70 % of maximum.

We will see if this method is going to work or not ,future holds all the answers. But if you havy any tips or advice please share with me! It might save me some time and result can be quicker :) (that would be nice)

My today's nutrition table below :

I don't feel hungry any more :)

Tomorrow another day and  I bet that I will be walking like a duck :)

Still Chubby Piotr

Day 11 - Me against the word, so what ? - Eminem [Last night Report]

So, bloody cheesecake stacked in front of my face, at the boxing diner show last night, and this music going through my head...

"Hello cheesecake, my old friend
I've come to talk with you again"

I guess, if I was was a Super Hero - Cheesecake would be my biggest weakness:

Superman - Kryptonite
Dare Devil - Noise Pollution
The Human Torch  - Asbestos ? hell what ? ASBESTOS !!! LOL
The Flash - Running to fast :)
Chubby Peter - Cheesecake.

Luckily, I have been saved by my superhero friend, who took the affect of the cheesecake upon him self, saving my diet from from 625 calories disaster !(by the way the biggest weakness of my super hero friend is lack of cheesecake)

Chubby Peters superhero friend - Lack of cheesecake !

After the dinner, life yesterday has put me twice in the difficult situation. First was the alcohol in the pub, but I did not break, I have enjoyed my water, and the second, when after the pub my whole family went for kebebs and chips, but I did not break me either. I was watching them eating all those calories, while I was stuffing the last cottage cheese from my Fridge.

When party have finished, I gave a lift home to my friends! THEY STILL OWE ME 5 POUNDS FOR THE LIFT! IF THEY READ THIS BLOG THAT IS THE REMINDER. 

Yesterday ended with the results :

Cheesecake 0 - 1 Chubby Peter
Alcohol     0- 1 Chubby Peter
Kebabs     0- 1 Chubby Peter

By unanimous decision - Chubby Peter is the winner!

Today was my rest day, as yesterday was full of entertainment and exhausting challenges (food). Mayland ABC has put a great show and their boxers performed really well! Very impressed and I feel very motivated! Well done to all boxers and their coaches!

https://www.facebook.com/maylandboxing/?fref=ts

This is their FB - give them a Like! My Girlfriend is carded boxer and she won her bout yesterday on their show! All thanks to the great coaches and support from club mates!

Therefore, today I did nothing, apart from writing this blog. Also other activities included: eating, reading and resting.

Below is my nutrition table:

Still Chunky Piotr :)

Day 10 - Boxing Club Show - The Real Test Day

So while the boxers from our boxing club, will have their challenges tonight ,I will have mine too. I will sit in front of the roast dinner but I will not be eating the roast potatoes - the devils juice which contains so much calories as rocket fuel. Therefore the plan for today, is to keep the carbs and fat low today.

Good Luck to the boxers competing tonight! Good Luck to Piotr (me) to keep his hands of the roast potatoes and dessert!

Short and sweet - see you all tomorrow!

Piotr



  

Day 9 - Failure?

Is not an option :) because :

Ha ! you probably thought that I  have failed? Had massive pizza and a bottle of wine on Friday night.

NO, it did not happen :) instead I have visited Mayland Boxing Club Gym and I did some bag work and few rounds on the skipping rope. It felt great,by the way, my ankle is getting better so maybe long run on Sunday? It really depends how I am going to feel after tomorrows morning back and biceps session(dead lifts included I am not a pussy I do not skip dead lifts) .

Diet wise, I have got surprised as my lovely girlfriend made me this delicious meal full of healthy stuff :) (mushroom is my cooking skills)

My protein arrived today, and I am really looking forward to open this tasty

protein tomorrow morning before the gym! yummy protein! "my precious we wants it, we needs it" 

When You Lose Fat - Every Gram Of Protein Counts :)

As everyday my diet table below :

Tomorrow Morning scale time ,will I weight less or more then 3 days ago? 

Your Funky and Still Chunky

 Piotr

There is always a Plan B

Hey all,

I felt today like, my mission is completed! All thanks to the 1st week result!  But wait a minute! Shouldn't this journey last min 3 months? Yeah, my journey just started!
It is so easy to lose yourself in such a small victory! I know, my biggest enemy is me.
I need to see the future and reach for it! Its not here yet! Its there, I just need keep going! Small steps at the time... but keep going. Don't stop!

So here I am, writing this post. Day 8! Lost my motivation this morning, well, I need to admit that ( and its not an excuse!), during my 3km run yesterday I have stepped at the edge of the kerb and twisted my ankle. The pain, oh ... the pain! I thought I broke my foot! But no, I have strained my ankle. Luckily! (well my mind was like ' oh yes, yes YES -rest time!). So, my plan for this week suddenly collapsed. I thought it collapsed, but there must be a Plan B. And I found it, and it was not that difficult.

Plan A - boxing - forget about it, I can't walk properly!

Plan B - Gym and weight lifting!

Now, that I did it, I feel good. I feel like I am winning! Back in the game :)

Anyway, below my diet table. If you have realised, I do not list the amount of  the fluids I drink. I will dedicate one post this week about hydration and how important it is (not only when you try to lose some weight, but overall)! When I say fluids I mean WATER. And lots of it ;)

I don't have any pictures to add - it's one of this days. Sorry.

Day 7 - week summary

So at the beginning of the last week, I was 100.1 KG. This morning, I was 95 KG which is 5 kg difference then last week. This means that I moved from being OBESE to being OVERWEIGHT :)

Great, now it is time to slow down with slimming -  as slimming at this rate is not healthy!!

The plan is, as from tomorrow to re-join boxing club and ironworks gym. I will exercise at least 4 days a week, twice in the Mayland Amateur Boxing club and twice in the ironworks gym (doing weight lifting).

My goal is to spend at least 4 hours in the gym a week ,train as hard as I can to lose this fat!!

My diet will  be much much more balanced. I do not want to lose more that a 1 kg per week!

Below Pictures from day 1 (on the left and day 7 on the right ). Can you see the difference? Well, I can feel it!



I had a cheat meal today which was chicken shish kebab (medium). Still I stayed close within the recommended calories, protein, carbs and fat allowance.

Nutrition table below :

Week summary table:

Cant wait for the first boxing session, that will take place tomorrow!

Really happy, not that heavy - Piotr!

Day 6 – “If you are going through hell keep going

I woke up at 6.50am this morning ( I checked my weight, result below),

then, I quickly put my tracksuit and trainers on, and set my mind for the jog, I planned this yesterday (my first 5 kilometres). Actually, I was really surprised that I did not have,that thought of staying at home, my mind was very quiet and I did not hear him saying "you will be better off to have some bacon, scrambled eggs on toast and butter" I was really looking forward to the run and result just below, not very fast but another small victory. Every single step counts!

After I finished jogging, I made the breakfast. (biggest nightmare of my childhood) porridge:/ I have added some pumpkin seeds, walnuts and rhubarb. Well, it is no longer my nightmare after 5 kilometres run, the porridge tasted like some kind of posh chocolate cake.

Then, it was time to go to work, First T-break I ate banana. (banana banana banana every day banana tomorrow I will have an orange – fuck you banana).

Lunch, it was standard thing - cup of coffee and food doctor bagel with ham. But than, at 3 o'clock the hunger got me, I grabbed protein shake 40 gram of protein with 10 grams of carbs  - hunger suppressed.

After coming back home from work, I had a coffee and started reading about Winston Churchill and it happened,I read his quote:

Then I have put my trainers on, opened the doors and noticed it was raining. Why does it always rain in this country ?Was Winston Churchill talking about the weather? It was time to adjust the quote “If you are running when it is raining, keep running” so I have run, and I have managed to do 3 kilometres (extremely happy).

As usual nutrition table below:

Tomorrow is day seven of my weight loss program I will post weeks’ summary and some pictures to compare from the day one.

Yours Happy , big and heavy Piotr !

Day 5 – Time to Rest 97.1 KG

Finally, rest day - time to relax J no excercising for me today, but a lot of reggae music. Bob Marley and the Wailers - Confrontation album in particular. (“I know” is my favourite tune from this album, part of the lyric included below)

“Many a time I sit and wonder why

This race so - so very hard to run,

Then I say to my soul: take courage,

Battle to be won,

Like a ship that's tossed and driven,

Battered by the angry sea, yea-eah!

Say the tide of time was raging;

Don't let the fury fall on me, no, no!”

and of course I have read few pages of “The power of Habit” by Charles Duhing, I highly recommend this book to anyone, real eye opener!

But let focus on this blog and what it is really about - Weight Loss. So I weight myself this morning (as every morning) and noticed 400 grams less than yesterday (97.1 KG cool is in it?)

Some people would criticize me and say that losing weight that fast, is not healthy (they are right) but well It is my first week and I want to lose as much as I can, and use the first week effect, as I call it J the plan for next week is a little bit different, I will balance my diet with adjusting levels of consumed protein, carbohydrates and fats to the right levels (more protein intake etc.) and of course I will stay below my Total Daily Energy Expenditure every day (but I will calculate it and lose not more than 1 kg per week -  0.5 to 1KG is my target )

I am currently writing a post which will include information how many protein, carbohydrates and fats you should eat a day, on cutting fat diet. I wanted originally to post it today, but it is a lot to write about and it will take me at least couple of days to finish. It will be posted in near future - stay tuned!

For now, few pictures from today J

Breakfast bagel: Healthy food can look really good and taste well!

Protein shake (you need to be careful when you want to buy one, most of them contain high amount of sugar. This one is ok, as I have checked it):

Smoothie from our Nutri Ninja Blender: (our new addition to the family - well spent money:)

And as usual my today's diet table:

That's all for day 5.

Tomorrow is day six, and I am really looking forward to jogging in the morning. I am hoping that storm Katie won't take me away. (I guess I am to heavy for it :) 

Also, I am very glad that I have survived the Easter long weekend. I am survivor!

Yours Happy , big and heavy Piotr (well 3kg lighter!)

Day 4 - Easter surprise?

I think I woke up about 8 o'clock today and as usual, I started my day with a glass of warm water with freshly squeezed lemon juice :)  - it is my version of lemonade with the difference, that this drink does not contain 11 grams of sugar per 250 ml !! Then I decided to jump on the weight scale and I saw 97.5 ? hell what ?I have reset the weight scale and what ?  97.5 OK. that was a surprise :)

Proof Below :

Well as I was extremely happy, nearly as happy as Easter Bunny. Therefore it was the right time to treat myself with the nice breakfast ( no I did not have a fry up ) instead munched something healthy.

This picture is real, I did not use photoshop.

After the breakfast, I fell full off energy and went for a jog  (it is a jog not a run as my speed of jogging is like snail sprint in slow motion, but it will improve, trust me)

Well, I thought that I was full of energy, but the first kilometre was a nightmare! I could feel that my legs are tired from yesterdays skipping. On the second kilometre, something tried to tell me to stop (it was my own concious mind by the way, why would it try to do that to me? It knows that I am OBESE  ) but should I give up? DEFINITELY NOT! So I finished the second km and then crawled through the third km. (I burned 280 Calories, I would try next time to double the number!)

As It was Easter, after the shower I went to see my family and enjoyed Polish style Easter lunch -yummy :)

I did not have traditional polish Easter cake - called Babka (to much sugar ) I stayed good for the whole lunch! I have shared my blog with the family, and got encourage to continue. 

And as usual, my today's nutrition table :

Plan for tomorrow is to rest ( maybe I will go for a walk but this does not count as exercising)

If I will find some time, I will write some facts about protein, carbs and fat.

Tomorrow day 5 :) 

Very happy -big and heavy Piotr