day 5 ......

weight =13st11

weight loss week one (mon-thu) = 5lb down!!!

thoughts on this week - well i am happy with the weight loss - but sure its only a big one due to water/bloating etc from the previous few weeks excesses
found it easy to follow - and combining it with the fast/fed thing works well - maybe need to balance the carbs a little better as i have woken hungry a couple of times then had to wait a number of hrs before food - i could have had some carbs later in the day before training ?

milk = 2.5
breakfast = almonds, porridge 5
lunch = soup, chicken, wrap, yogurt, fruit 6
snack = fruit 2

dinner will be some kind of takeaway - this will be the weekly "overeating phase" - a 2-3 hr period where i pretty much eat what i want

THEN BACK TO THE DIET WITH A BANG 1ST THING SATURDAY

edits to follow

sng

VO2 max and powerswings.....

felt rejuvenated after yesterdays rest and the plan was max - so max it was!

decided to stick at the previous level rather than push on this week - my right shoulder was fairly tender afetr the club swipes on tuesday
w/o went as follows -

w/up 3 x 20 2hd swings 16kg

36 sets 7 4 sets 8 16kg vo2 snatch

284 reps and 20 min swork

followed by -

5 sets 10 20kg powerswings

good workout felt strong but groove on snatch just not right? seemed all off balance - may have been protecting sore right shoulder?

that is all sng

Day 4

Weight. = 13st11.4

milk = 2.5
breakfast = almonds, porridge 3.5
lunch = wrap, mackerel, yogurt, fruit 7.5
snack = fruit 1
dinner will look a little like this -
dinner =bacon, black bean, rice?, green veg  7

so 22 total could have additional rice? or even a biscuit!

edits to follow

sng

day 3

day 3

weight =13st12.8

milk 2.5
breakfast - almonds, porridge 3.5
lunch - soup,  roll, chicken, yogurt, fruit 8.5
snack - grapes 1


dinner will go a little like this will update later

dinner - chicken, chips, bread, beans 13

total - 28.5

the day went well and started with a lower number on the scale which is always a bonus
first day i have found it hard - but had a lot on my mind with work etc so always hard for me then as i am an emotional eater at best of times!

sng

rack, farmer and waiter walks..with clubbell rest....

decided i would do something a little different today as swinging has left my hams a little tender...

so some stabilisation wk was in order as follows -

3 x 180ft rack walks 2 x 16kg
10/10 6kg club swipes
3 x 240ft farmers walks 2 x 16kg
10/10 2hd club swipes
3 x 100ft/100ft waiter walks 16kg

felt great but left my right side a little tender - right in the spot where i had the pain earlier in the year

with this in mind tomorrow will be a rest day

that is all sng

day 2.........

day 2

14st0lb (own scales - very little clothing!)
milk = 2.5
breakfast = almonds, porridge 5
lunch = soup, chicken, roll, yogurt, fruit 8.5
snack = fruit 1
dinner = pork, root veg, sauce, green veg 7.5

total 24.5

so managed to stay 2.5 under allowance which gives an average of 28 over last 2 days need to save/earn more to get it down to my correct allowance

w/o to come will report back later

thats all sng

These guys made me suffer today.......