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