Well here are the details and stats after the 1st
week of my transformation. The whole week was amazing, even with 5x 1 hour
cardio sessions in the morning, I still really enjoyed it. I don’t know about
you, but I have never been a cardio person, EVER. But, this 1st week has
totally changed my mind, I now crave my cardio sessions and look forward to
them. So if you’re a cardio hater as I was, there’s hope for you still. JUST
GET UP AND DO IT.
How I structure my week
I’m going to run through how my week was structured, with
the cardio and weights sessions. I’ll also explain what my meal plan was and
the times I had my meals. I found the diet and timing of the meals was vital, having
the structure in place for my meals made everything else fall into place. I
guess it just makes life easier. Remember, failure to prepare is preparing to
fail!!!!
The week below may look like a lot of work, but I’m looking
to totally transform my body and fitness level. Also, I’ve chosen to take on
this challenge to help inspire and show you that anything is possible, if you
put your mind to it. You need to train your mind and the way you think to
achieve and not let anything get in the way of your goals. If you want
something, then you need to take control and go get it.
Week 1
|
Day
|
AM
|
PM
|
PM
|
|
Monday
|
Cardio
|
Legs
|
20 min Cardio
|
|
Tuesday
|
Cardio
|
Chest & Triceps
|
20 min Cardio
|
|
Wednesday
|
|
|
20 min Cardio
|
|
Thursday
|
Cardio
|
Back & Biceps
|
20 min Cardio
|
|
Friday
|
Cardio
|
Shoulders, Calves & Abs
|
20 min Cardio
|
|
Saturday
|
|
|
20 min Cardio
|
|
Sunday
|
Cardio
|
Legs
|
|
AM Cardio:- 1 hour on the treadmill with a 15 degrees
angle at a speed of 2.3MPH.
PM Cardio:- 20 minutes steady speed with no resistance,
but achieve 65% Maximum Heart Rate.
Day 1. Legs
Day 2. Chest &
Triceps
Day 3. Rest day,
except for cardio sessions
Day 4. Back &
Biceps
Day 5. Shoulders,
Calves & Abs
Day 6. Rest day,
except for cardio sessions
Day 7. Legs
In regards to my food plan, I’ve made it as simple as
possible to make it easier to stick to which helps me stay focused. I can
prepare all my food on a Sunday night and a Thursday, then put it into loads of
amazing Tupperware containers and I’m good to go. You professionals always say,
“Its 80% diet and 20% gym” and I
totally agree with that. The diet is vital as it fuels you and repairs the
muscles. If your diet isn’t under control, it doesn’t matter how much effort
you put into the gym or exercising, you won’t lose the fat, you’ll burn up your
muscle and a only small amount of fat.
A typical
daily food plan
8am Post workout 2x scoops Pro and 2x scoops Oat 48g Pro 70g Carb 584 Kcal
11am shake 1 scoop Pro & 1x scoop Oats 24g Pro 35g Carbs 292 Kcal
2.30pm 100g Chicken Sandwich and Protein bread 50g Pro 30g Carbs 461 Kcal
5.00pm 100g Chicken and 1x Rice Cake 27g Pro 8g Carbs 180 Kcal
7.30pm Post workout 1x scoop Pro & 1x scoop Oats 24g Pro 35g Carbs 292 Kcal
8.30pm 1x Tuna Salad with 1 TBS of olive oil & GGS 30g Pro 128 Kcal
11pm Protein shake 20g Pro 3g Carbs 98 Kcal
11am shake 1 scoop Pro & 1x scoop Oats 24g Pro 35g Carbs 292 Kcal
2.30pm 100g Chicken Sandwich and Protein bread 50g Pro 30g Carbs 461 Kcal
5.00pm 100g Chicken and 1x Rice Cake 27g Pro 8g Carbs 180 Kcal
7.30pm Post workout 1x scoop Pro & 1x scoop Oats 24g Pro 35g Carbs 292 Kcal
8.30pm 1x Tuna Salad with 1 TBS of olive oil & GGS 30g Pro 128 Kcal
11pm Protein shake 20g Pro 3g Carbs 98 Kcal
223g Protein
182g Carbs
2163 Kcal
Week 1 Weight Loss & Body Measurements
Just to confirm,
all the measurements are made in Inches and weight is in Pounds & Stones.
As you can see, in the 1st week I lost a total of 4.3lbs which I was really
happy with. Obviously a lot of that was water that my body was holding, but a
great start never the less. This has really helped to motivate me for the start of the second
week. I also lost 2 inches from my waist and an inch and a half from my hips.
It shows that hard work and dedication really does pay off.
NEVER GIVE UP ON YOURSELF OR YOUR DREAMS
