Day 140

End of Week Twenty – 8 December
1.4kg (3.1 lbs) weight loss

Total weight loss, to date
26.1kg (57.6 lbs / 4st 1.5 lbs)

That’s 23.7% of my starting body weight
Muscle Mass and Fat Mass are stable at 75.6% and 20.4% respecitively

Last Friday was the third week of my new routine. A 7am start in the gym for the JD Burn class, once again led by Matty the PT. This week’s Burn class consisted of… SkiERG, Leg Raise, Clean & Press, Dumbbell Shoulder Press, Weighted Squats, Weight Step Ups, Ball Slam.

A stint on the treadmill followed on from the Burn HiiT class. This was my first time back on the treadmill since the previous Sunday evening as I had been resting my leg to give my right calf a bit more time to recover from the previous strain. This session was all about assessing whether or not I’d be able to complete the 5K Parkun the following day. 10 minutes in and all seemed to be going very well until I started to feel a slight pull. That was my decision made. No ParkRun this week. A decision both Matty and Coach Ken agreed with.

Friday, being the 1st December, was also Grenade Advent Calendar Day. Well, it was the first day of twenty four where I would be rewarded each morning with a Grenade High Protein Low Sugar bar.

So, Saturday morning came around, and it was a cold start to the day, -2C, which wouldn’t have helped my calf muscle in the slightest. Happy that I’d made the right decision I set about being productive around the house. Time to clear out my wardrobes and get rid of all the XXL, XL and L clothes that were now way too big.

Sunday evening and back in the gym and back on the treadmill again to see how things were. I was able to do a 55 minute stint. I worked up slowly but eventually was back at my quickest pre-calf pace. No twinges, everything felt great! I am now using a calf compression sleeve to help protect it whilst it continues recovering, and I aim to use it in the gym whenever the calf is going to be tested for the foreseeable.

Monday – another Milestone Monday. After 38 days from the 3 stone milestone, I’d finally reached a weight loss of 4 stone (25.5kg) which is 23.2% of my starting body weight banished to history.

Monday – PUSH DAY
press-ups, bench press, chest press, military press, shoulder press, trx tricep dip, tricep kick backs (superset), core (flutter kicks, leg raise)

Tuesday – LEG DAY
Barbell Squat, Weighted Lunges, Leg Extensions (pyramid set), Leg Curls, Weighted Hyperextensions, core (flutter kicks and leg raises)

Thursday – PULL DAY
Barbell Row, Low Seated Cable Row, Lat Pull Down, Assisted Pull Ups, Cable Trap Pull, Bicep Curls

Having given my calf a bit of a rest, it was back on the treadmill on Wednesday morning and I was able to do a 65 minute session without troubling the calf. Another 60 minute session followed on Thursday. If all goes well on the treadmill on Friday morning then I’ll be back at ParkRun on Saturday for my seventh.

Supplements

I added a new supplement to my arsenal on Monday – Micellar Casein. A slow releasing protein, taken 30 minutes before bedtime, that provides the body with a sustained release of high quality, pure protein which helps drip feed the muscle with a continuous supply of amino acids to aid recovery. It also contributes towards the growth in muscle mass and also the maintenance of normal bones.

From Protein Works, I also take:

• Essential Multivitamins (once a day)
• Turmeric & Glucosamine Joint Care (twice a day)
• Vegan Omega 3:6:9 (two a day)
• Green Tea Ultra (three times a day)
• Vitamin D3 Super Strength – starting from next week
• Zinc and Magnesium – starting from next week

Every day, at around 1.30pm, I also take 5g Creatine Monohydrate to help improve strength and power, increase muscle mass, enhance exercise recovery as well as improve cognitive function.

Every Monday I post a new “Motivational Quote” for the week.

Gym Activity

• 6 Treadmill sessions
• 3 Matty the PT sessions
• 1 Gym Class
• 8 Saunas
• 21 Cold showers

The Road to Newcastle continues…

I’ve Got This!

Previously…

End of Week Nineteen – 1 December
1.1kg (2.4 lbs) weight loss

End of Week Eighteen – 24 November
0.4kg (0.9 lbs) weight loss

End of Week Seventeen – 17 November
2kg (4.4 lbs) weight loss

End of Week Sixteen – 10 November
2kg (4.4 lbs) weight loss

End of Week Fifteen – 3 November
0.5kg (1 lb) weight loss

End of Week Fourteen – 27th October
0.9kg (2 lbs) weight loss

End of Week Thirteen – 20th October
1.8kg (4 lbs) weight loss

End of Week Twelve – 13th October
0.9kg (2 lbs) weight loss

End of Week Eleven – 6th October
1.3kg (3 lbs) weight loss

End of Week Ten – 29th September
1.9kg (4 lbs) weight loss

End of Week Nine – 22nd September
1.7kg (4 lbs) weight loss

End of Week Eight – 15th September
+0.1kg (+0.2 lbs) weight gain

End of Week Seven – 8th September
1.8kg (4 lbs) weight loss

End of Week Six – 1st September
0.9kg (2 lbs) weight loss

End of Week Five – 25th August
2.6kg (6 lb) weight loss

End of Week Four – 18th August
0.5kg (1 lb) weight loss

End of Week Three (11th August)
1.4kg (3 lbs) weight loss

End of Week Two (4th August 2023)…
1.3 kg (3 lbs) weight loss

End of Week One (28th July 2023)…
1.9 kg (4 lbs) weight loss