Musashi Writes

[Musashi1]

I'm your new guy here, but I have just started on my exercise and weight loss program. This diary will keep an eye on my progress - hopefully, day in and day out.

My aim is to reach recommended levels of weight and fitness, following my fitness test yesterday. My next fitness test will be in 3 months, so lets see if I can make it for then.

Results 8/8/10:
Fat 30.8%- reduce to 12-18%
Lean 69.2%- increase to 82-88%
Metabolic Rate at rest - 2126 kcal
Average Energy Require - 3402 kcal
Weight - 101kg - reduce to 79-85kg
Height - 5ft5

I've got a fitness routine worked out (6/8/10):
Treadmill - 50 calories, 9.0speed, 1.0 gradient
Bike - 50 calories, effort level 4
Recliner - 100 calories, effort level 4
Synchro - 100 calories, effort level 7
Rowing Machine - 2,000m

I've got weights routine sorted, but I'll post them as soon as I remember what I've got down.

Once my tattoo has healed (I'm not supposed to submerge it, especially in water with chlorine in it), I'll work out a swimming scheme, which I hope to do 3 days a week. Also, I'll see if I can take on 3 fitness classes a week when I've settled down. I will seek Badminton and Squash partners when I've got a little fitter.

I'll get a picture of my fat belly posted up when I get the opportunity.

I'll also plan out some diet stuff over the next couple of days - so I can work out my calorie intake and find where I can reduce it, for both my rest days and exercise days. The only flavoured drinks I'll have will be sports drinks, for the purpose of quicker hydration and I'll just drink water, after all, one of the things my fitness test said is that I need to drink more water, as it helps my metabolism.

Cheers,
Musashi

 

[Musashi1]

I did my full exercise scheme yesterday, it felt easier this time, which means I'm getting fitter. Total calorie loss for yesterday, 772kcal - intake, unknown.

Chest Press - 3 sets of 12 at 20kg
Vertical Traction - 3 sets of 12 at 30-35kg
Upper Back - 3 sets of 12 at 15kg
Pectoral - 3 sets of 12 at 20kg
Shoulder Press - 3 sets of 12 at 15kg
Ab Crunch - 3 sets of 12 at 30kg
Leg Press - 3 sets of 12 at 40kg

Today, I'm going to try and work out my calorie intake and try and make it under 2126kcal. This evening I'll be going back to the gym. Over the weekend, I might go swimming, I think my tattoo has fully healed, so it ought to be okay.


Cheers

 

[Musashi1]

Update:

I've got my day's calorie intake down:
Breakfast – 1 bowl of Shreddies with 1 table spoon of sugar and semi skimmed milk, 486kcal

Lunch - Sandwich – Tesco Chicken Tikka Filler, Hovis Best of Both bread, Tesco Light Choices Lemon Drizzle cake slice. 472kcal

Dinner – Reggae Reggae Chicken with Butternut Squash Rice, microwave meal, 495kcal

Snacks throughout the day – 3x Tesco Light Choices Lemon Drizzle Cake slices. 3×70 kcal. Doritos – 150kcal

Drinks - Water only

Total for the day: 1,633 calories.

Gym: loss of 801 calories

Weight: 101kg



I am quite pleased with the fact my calories for today are so low, considering I feel better as a result, it's good. After all, if I want to sustain my current weight I need to be eating 2126kcal per day and I'm well beneath that. If I can keep this up, that means I should successfully lose weight.