Fat Loss Training - Week One

So, it has been a wonderful summer break. I did a lot of cycling in the sunshine, and Lucy and I had 12 days away in Wales, Guernsey and France.

I denied myself nothing: I drank plenty of fantastic beers, had lots of cake, and enjoyed gallons of ice cream. And don't get me started on biscuits...

However... Yesterday, Lucy, Jane and I attended a wedding. I was dismayed to find that I could no longer fit into my suit. A suit that I wore only 11 months ago at my 50th birthday party. For this reason, I am restarting this blog. I will be using it to keep myself honest and to record my successes and failings as I lose weight and regain some of my fitness. It probably won't make for enthralling reading, but I'm going to make it public just to hold myself accountable!

Monday

My alarm went off at 6:50 and I drank a pint of water before getting out of bed. I stood on the scales this morning. I weigh 67.8kg, which is approximately 10st 10lbs. I usually feel reasonably fit, healthy and comfortable at 10 stone and below. So, basically, I need to lose 10 pounds of flab to be able to put my suit on and not feel self-conscious. I made a promise to Lucy that I would get the job done before her birthday, which means I need to lose 236g of fat per week for the next 17 weeks. This is very achievable - it just takes a bit of discipline on my part, and a bit of luck to avoid injury.

After bacon and eggs for breakfast, I jumped on the commuting bike and went to Solihull Post Office to drop off some parcels and then to B&M to buy some wood screws (I'm currently making a coffee table). Back at home, I snapped on some Lycra, and then used my racing bicycle to do a quiet route in the countryside. I covered 17 miles at just over 15mph. The bike is making some strange noises which I will have to address tomorrow. 

After the ride I measured my blood pressure. I was very surprised to find that it was ideal! It was 115/73. My heart rate was 62 bpm which isn't too bad considering I'd already ridden over 20 miles today. I was shocked. I was expecting the numbers to reflect my increased girth.

Tuna and green beans (from Lucy's garden) for lunch.

After a lot of housework and an hour of coffee table construction in the sunshine, I made dinner for the family (Mexican eggs with potato wedges). Tonight was the first dinner I've had without a beer since June!

No alcohol, no junkfood, 17 miles on the race bike.

Tuesday

My alarm sounded at 6:30 and I downed a pint of water before sliding out of bed. Muesli and fresh coffee for breakfast.

I tried to figure out what was wrong with the road bike. I got it up on the stand but the transmission seemed okay. I regreased the seat post in an effort to stop the creaking noise I heard yesterday. However, when I took the bike for a test ride, the creaking had turned into a grinding. And only when I pedalled. Yep, I reckon it's the bottom bracket again. Although I only put a new one in earlier this year? Or was it last year? Anyway, it sounds like it needs doing again.

After that, I carried on with making my coffee table. It was a fresh day and it wasn't until after lunch that I could strip down to shirtsleeves in the sunshine.

I went along to the two hour Ruach Karate session at Cocks Moors Woods. I spent most of the time instructing, but I did get to have a go at a bit of kata at the end.

I got home at 8:30 for a lovely dinner of homemade chicken and vegetable pie!

No alcohol, no junkfood, two hours of Karate

Wednesday

Back to work. The alarm went off at 6:10. I drank a pint of water before getting out of bed. Then up for coffee and a huge bowl of Muesli. Then I cycled 4.6 miles to work. The BBC said there was a 0% chance of rain this morning. Unsurprisingly, I was a little soggy by the time I got to college!

Work was long and mostly boring - listening to people shouting down the other end of a Teams call. Not an inspiring first day back. However, I found out that some of my students did get some fantastic results in the last round of English and maths exams!

After the last meeting fizzled out, I went along with James to the college gym. We had a good chat while listening to music and pumping iron! After almost two months off, I did mange to get through almost all of the exercises but failed on the last two sets of bench press. After an hour, I had to leave it 5kg and 6 reps short of my previous best. Oh well, I'm sure I will get my strength back if I stay disciplined and consistent. 

I cycled back home to make a chicken and mushroom stir fry for the family.

No alcohol, no junkfood, college workout

Thursday

I was on the late shift today. I got up early (6:10), drank a pint of water, and then clambered out of bed. After breakfast, I set about an hour of weight training in the man cave. It was really hard at first, I had to fight against the desire to make another cup of coffee and watch TV instead! I got through an hour of curls, shrugs, deadlifts, side-raises, press-ups, triceps dips and leg raises. I managed to keep up with the records I had set in June, with the exception of the curls which were a few reps down. Nothing to worry about.

I cycled in to work, did a bit of work, and then cycled home. 

Unfortunately, my discipline slipped when I got home and I found I had some time on my hands while dinner was cooking. I set up my workbench and got on with making my coffee table, but I also poured myself some beer!

3 beers, no junkfood, weight training

Friday

I jumped in the car with Lucy to get to work and back. Back at home, we got changed, I had a quick beer, and then we were off to see the Birmingham Phoenix at Edgbaston! 

We lost. Badly. I drank some more beer.

After that, we went in to Moseley and had a few more beers at the Patrick Kavanagh. By this point, I was about seven sheets to the wind and ready for bed!

Beers, no junkfood, no exercise.

Saturday

After a rather slow start, I dropped Lucy off at the train station and then headed off to the dojo to get my Saturday group ready for their Karate grading next month. There were ten young students there today and we had some fun.

Back at home, Martha made us a healthy dinner, and I had a few beers. Off to bed at 10:30.

Beers, no junkfood, Karate

Sunday

Up at 8am, I drank my water and then went downstairs for bacon and eggs to fuel me through the morning. Then a drive to Kenilworth to teach the first of the day's three Karate lessons. I only had 3 students in this session, but they worked hard and showed the correct martial spirit.

Back in the car to dash over to King's Heath for the second lesson. There were 18 students in this session and the atmosphere was great! A good mix of experienced and beginner students - young people and adults ranging from 5 to 60+! The attitude was excellent and we got lots done in the hour we had.

Back home for lunch and to do some ironing, and then it was off to the Tudor Grange dojo. Only 6 students this evening, but everyone did their best and made progress.

Back at home, Lucy had made a wonderful homemade curry, and the family tucked in. To surprise my liver, I drank water tonight!

No alcohol, no junkfood, 3 hours of Karate.

In summary, I managed to avoid junkfood for the whole week, I had four sober days, and I exercised on six of the seven days. Not too bad. Let's see what the scales say tomorrow morning...