Tag Archives: weight loss

Overview of Research Program

As promised (and late) here is a general outline of what I will be doing over the next 16 weeks, and beyond. You can find a link to the article here

If you don’t want to read the link then basically the researchers with the University of South Australia are looking at how continous dieting and intermittent (on/off) dieting compare.

The inclusion criteria for the research was:

Aged 18+
BMI over 27kg/m2
Healthy of have type 2 diabetes managed by diet alone or stable doe metformin
Not pregnant of breast feeding (I didn’t have to worry about this one)

Exclusion criteria was:

Previous surgery for weight reduction
Drinking more than 2 standard drinks per day and not able /willing to decrease (due to high calorie contend)
Participating in any ongoing dietary studies
Eating out more than once a week and not able/willing to decrease for the duration of the study

As I didn’t meet any of the exclusion criteria is was all go from there.

I am sticking to a 5500kj (1315 cals) diet per day and it is structured out so I am meeting a certain amount of fats/ oils, vegetables, protein etc.

A day for me will be broken down as follows:

Cereal: 50g High fibre cereal (3/4 cup)
Bread: 3 Slices per day
Dairy: 2 serves
1 serve is equal to 250ml skim milk
200g diet yoghurt
20g full fat cheese or 40g reduced fat cheese
Fruit: 2 serves
1 serve is equal to 150g fresh or tinned, unsweetened fruit
150ml unsweetened fruit juice
30g dried fruit
Protein foods:
Lunch 50g cooked meat, poultry or fish
Dinner 150g of lean meat, poultry or fish (raw weight)
Vegetables: 4 Cups (no potato or sweet potato)
2 cups of salad greens and 2 cups of mixed greens
Fats and Oils: 20g of poly or monounsaturated oil or spread

I am now in my third week and already 2.3kgs down from starting weight (I report back fortnightly) and apart from feeling quite hungry initially, I am on the right track now and starting to adapt.

Along with this I am required to 10,000 steps per day, but since my City to Bay Run on Sunday I have not been feeling the best and haven’t been able to train as much as what I would have liked to.

So with this, I have a couple of extra days of “recovery” and time to finish planning my program which will now start from Monday and I hope to add this to the blog at some point over the weekend.

Until next time, happy fitness!

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It’s Been Run And Won!

And no it wasn’t technically won by me. The winner with an amazing time of 34:45 was Liam Adams. Leigh was actually a member of the Australian Commonwealth Games Marthon team in Glasgow 2014. Oh and he finished 7th.

But overall I did win……How you ask?

I won becuase I finished the run. Two years ago I would not have even dreamt (literally as I would have woken sore) about walking the 12km run, let along actually being out there and running it.

Overall my time was 1:22:54 which was below my goal of 1:30:00. The best part about completing the run yesterday was the fact I have to go back next year and beat that time. The run itself (for me) was a little difficult purely for the fact I have never been in this sort of scenario before. I say this scenario because there were 12277 people registered to run.

My run got off to an odd start as I was trying to get in to a rythym so I didn’t have to think so much about the running, but for the first 2kms this was quite difficult weaving around people and having them weave around me too. From around the 3-7km mark I was really in my groove and feeling great, but then I started to cramp up in my calf!

I was a little annoyed as I thought I was in a good place and I could run the distance non-stop, but there was no way I could keep going and run through the pain. So I stopped and gave it a little stretch and kept on going.

After this point I relly couldn’t get my rythym back and was having to stop a few times in the last 4kms. I have run on warmer days before, but have been in places were there was a breeze or shade available or I would take a little time to stop and recover, but I really think the little bit of heat or I may not have prepared well enough contributed to my cramping up.

Once I saw the 2kms to go sign I got a little bit of a lift knowing that the end was in sight. It was a very hard slog towards the end, but thankfully I made it their (just) in one peace with a puffed out chest full of pride for meeting one of my biggest goals set for the year.

I didn’t get a chance to take any photos at the end, but I got a few at the start line, as well as a very worrying one (which wasn’t taken by me) for runners at one point during the race.

This is a look back from where I was in the crowd. It was approximately 200m to the back of this line.

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This one is looking forward to the start line which was around 100m in front of me.

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Being lined up like cattle waiting to start and I got a little bored.

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Some bright spark not obeying the road signs and the fact that there were 30,000+ people on the streets and they were closed for a reason. Thankfully no one was hurt.

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From here it will be back in to the gym (working on my new program at the moment) with a run or two per week, and then in the new year it will be full steam ahead to either a half or full marathon. The choice will be made dependent on how my training pans out!

Until next time, happy fitness!

2 Days To Go

I am here really excited for the race on Sunday, but at the same time I am also trying to fight of the cold like symptoms I am feeling. I’ve been watching everything I do in the lead up to this race, and my year has been planned around completing this.

Either way (sick or not) I will be running the race on Sunday, I just hope it will be as close to 100% as possible. As it is part of the bigger picture in my weight loss process it will be a crawl across the finish line if that’s what it take.

I was reading an article about a young AFL (Australian Rules Football) player and what he has been through and sacrificed to get where he is, and there were a couple of quotes in there that really resonated with me.

The more you sweat in training, the less you bleed in battle

and

Have the mentality of be comfortable with being uncomfortable. While this is more a statement than a quote, I think I will have to put this one in to play on Sunday.

Either way, I know that my result will be a positive one on Sunday purely for the fact that I WILL FINISH THE RACE!

Until next time, happy fitness!

Laziness/ Failure/ Complacency

What ever you want to call is exactly what has happened to me over the past few months!

Did I take it easier because I was doing so well….possibly!

Did I take it easier because I thought I had earned a break…..more than likely!

Did I take it easy because I somehow let myself slip back in to old habits……yes. Probably 80% of my poor structure over recent times falls in to this category!

The more I try and re-motivate myself to get back to where I was is falling on deaf (no one to blame but me) ears!

After speaking with a guys (who’s opinion I hold highly) he didn’t really have to say much as his ear to bash was part of the kick in the pants I needed. I mentioned that a key to my turn around in recent times was talking to whoever is reading my blog. Actually not even people reading it, more that it was an outlet for me to for lack of a better word ‘show off’!

I have lost structure and being a very goal oriented person I haven’t had any to really meet and then beat. So here I am again, back on the blogging bandwagon to help me get back to where I was, and then continue on forward again!

Honestly, in the past little while since I posted last I have gained almost 9 kilograms of the weight I had lost…..this is really disheartening and contributed a little to my lack of motivation.

I have still been running 2-3 times a week (ok it really averages out to every other week) and going to the gym twice a week also, but it is no where near the output I was working to previously.

To help push me in the right direction I have actually signed up to be a part of a ‘On/Off Diet’ research program which will run for up to a year. I think this will be good to help with keeping me on the right path and will actually help quite a bit with blog ideas and research for me to add myself.

So here I go! Like a Phoenix rising from the ashes is meversusme 2.0!

Day 1 in the bag

I made it successfully through day one. It was a wierd feeling purely for the fact that I don’t mind a bit of caffeine and yesterday I really didn’t want it (which shocked me), but my head was calling me every name under the sun and repayed me with a whopper of a headache for 90% of the day.

There is no way I will be giving in, so I will just have to put up with whatever comes my way and deal with each scenario as it rises.

My food was nice from start to finish and I didn’t really find myself overly hungry and really wanting food in between what I had planned for the day. I haven’t organised for anything special for the first couple of days, purely for the fact I want to prepare a lot of the staple foods (veg/ salad etc) in advance so I can focus a bit more on preparing the protein.

Breakfast I had 2 x fried eggs with 100g of shaved leg ham and 1 cup of spinach with a green tea

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Lunch was approximately 175g of chicken breast with oregano with 2 cups of brocoli and a roast tomato

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My snacks throughout the day consisted of a handful of almonds, banana, carrot and a tin of plain tuna. I don’t know if I will need to cut back my snacks, but I will have them on hand and see if I can go with out them, but knowing they are there in case.

It was a gym day yesterday which was really nice. It was made even better because I hit a new PR on the leg press. I got to update my board from 120kgs to 140kgs. I didn’t go in with the midset of having a go at my PR, but was feeling really strong so thought why not!

I did a circuit of the following for 3 rounds and then finished off with 4 sets of quad and hamstring curls.

Circuit – weight was at 25kgs
15 thrusters
15 upright rows
10 burpee to box jump @ 50cm

Below is a picture of me on the leg press.

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Overall I had a good day and have a very good feeling about the month going forward.

Until next time, happy fitness!

I am ready……I think

You never know how strong you are, until being strong is your only choice.

Bob Marley

I will be living by these words going in to the next month and beyond. I am more than ready to embrace ‘new’ and ‘change’ and all those other cliches you can think of.

Tonight will be measurements and before photos which I am a little nervous about as I haven’t shared any of my photos around (apart from with a top on), so it is quite daunting but it is all about moving forward and creating a new way of thinking/ seeing myself.

My first couple of days will be basic meals to get me through to the weekend where I can try a couple of the more “fancier” recipes and see what will work for me while I am at work during the week. It will also give me a bit of time to pre cook and prepare a lot of my staples (veggies etc) for the week.

Until next time, happy fitness!

The Final Countdown

So I am in the final stretch before starting my 30 Day Paleo Challenge on May 1st. I am still not sure what to expect, but I will be giving everything I have as I do not want to fail. I am starting to get a little log of meals and snacks that interest me so that I have no room to move and I am as prepared as possible. If you have any specific preperation ideas that you use, I would like to hear them.

I have also been working out a new training regime which will mix it up completely compared to what I have been doing (which to be honest has not been much at all). I am going to have to do a punishment at the end of the month as I don’t think I am going to meet my running quota and I am not going to be gentle on myself either. But, going forward my week will look something like this:

Monday – Running (I will mix it up between interval running and just running)
Tuesday – Upper Body (back/ shoulders/ arms)
Wednesday – Rest Day
Thursday – Legs
Friday – Strength Day (this will be working towards my lifting PR’s)
Saturday – Running and/ or circuit work
Sunday – Rest Day

I did go for a run this morning and used Zombies, run! app for the first time and I have to say that it was quite enjoyable and made the run seem to go quicker than what I was actually on the road for. If you do run every now and then, I would suggest you have a look at downloading this app.

My run was 4.2kms in 24m26s.

Below is a picture of one of the bridges I crossed on my run.

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As mentioned above I am not 100% sure on what to expect for the next month so I won’t be setting myself any goals apart from sticking to the diet and working my arse off for the duration.

I will be blogging all about the process with my food intake and training output to make myself that little bit more accountable.

Wish me luck…