After reading the getting back in shape thread and a few other reasons I decided that I really should move my fat ass and lose a bit of weight.
It's pretty hard for me to get to a gym and all that, but I have a pull up bar and will buy a skipping rope today (broke my last one, it was a piece of shit). So I decided to take a look at various different bodyweight routines etc and take care of what I eat and all that. So, it starts today.
Step 1: Off the beer.
I drink a lot so this'll be hard and will hopefully make a significant difference on it's own.
Step 2: Training.
Got off to a bad start this morning, I thought (hoped) that my month old daughter would sleep 6 - 7 hours like she has the last couple of nights and I could get up at 6ish (when she wakes up) changer her, feed her and get a bit of training in (Ross Emanait's "no excuses workout" is what I had in mind).
But she didn't, so after waking up a few times in the night I didn't get out of bed until after 10, ate breakfast, made lunch for the day and went to work. If I manage to leave the office not too late tonight I'll get it done this evening.
The plan for the week is
M, W, F = 15 minute run/skipping to warm up then "No excuses" workout,
T, Th, Sat = interval sprints (100 yard sprint, 100 yard jog for 1600 yards)
Step 3: Diet
After reading "Precision Nutrition" that someone linked to in the other thread, my basic diet plan is to eat protein and vegetables at every meal, not eat junk food (I don't eat that much anyway) and eat every 3 hours(ish). 3 main meals, 3 snacks.
So this morning I ate an omelette (3 egg whites, 1 yolk with a tiny bit of skimmed milk) with Mushroom, red peppers, onion, garlic and parmesan.
Turkey breast salad (lettuce, tomato, cucumber, corn, emmental cheese) with olive oil and balsamic vinegar dressing.
Because I ate breakfast late and lunch when I went into work I'll only have 2 snacks today (after lunch and after dinner).
PN says to eat protein and veg for your snacks too, this is where I'm having trouble coming up with ideas. So I brought some slices of lean ham (there's a farmers market near me twice a week) and Gherkins. I figure carrot sticks and cottage cheese or something would be good for snacks but if you have any ideas please let me know.
Beef and steamed spinach, if I manage to get the workout done I'll add a baked potato (PN says eat your carbs after a workout only).
I figured I'd post it here to put extra pressure on myself to get it done, I'll update you everyday on training and diet and every week on weight etc.
I have one of those scales that tells you your body fat and water content and all that. So I was at 84.5kg for 25%BF this morning (I know, I'm a fat bastard)
This is what I came up with on my own, anyone who sees things that can be improved, feel free to make suggestions. I know there's lots of things I could change.