standard 4 Week Weight Loss Challenge

From my lowest weight of 14 stone 8 pounds over the summer months I have slowly gained weight again. All the partying and BBQs and nights out have taken their toll. Nothing too serious but the weight is starting to have an effect on my joints etc. My knees and ankles are taking the extra weight when I go running. For this reason I have decided to get my weight down again. My weight on Monday the 29th of September 2014 was 15 stone exactly. I have set the goal of losing 1 stone or 14 pounds. I have given myself 28 days in order to hit this goal. I am aiming to hit the goal on the 27th of October.

You can see the eating plan that I do daily in order to hit this goal below. You can also see the exercises that I do daily too.

Eating Log

Day of ChallengeFoodNo of CaloriesTotals
Day 1 Monday the 29th of SeptemberPre Work Out80
Protein Shake225
Protein Shake225530
Day 2 Tuesday the 29th of September4 egg omelet with salad and peppers.350
Protein Shake225
mackerel in olive oil225
Protein Shake225
2 steamed veg and gravy200
curry with Caulifour400
3 holsten pils4502075
Day 3 Wednesday the 1st of OctoberTuna, Cottage Cheese, Flax Seeds230
Protein Shake225
Few Mixed Nuts100555
Day 4 Thursday the 2nd of October4 egg omelete with salad and peppers and mushroom400
Protein Shake225
2 steamed veg and gravy200
Protein Shake225
mackerel in olive oil225
2 x Bananas 160
Peas and Ham4501885
Day 5 Friday the 3rd of OctoberSmall Amount of Grapes and Bannana150
Peas and Ham Chips and Bread800
5 Holsten Pils800
Small Amount of Chocolate2001950
Day 6 Saturday the 4th of October4 egg omelete with salad and peppers and mushroom400
Cheerios Cereal500
Crisps150
Meal At Lodge900
Nights worth of Drinkins 10 Beers2000
Cheese on Toast7504700
Day 7 Sunday the 5th of OctoberTuna and Toast 600
Dixons Ice Cream700
Cod in Sauce and Potatoes with Bread1100
2 Beers and 1 Glass of Red Wine5002900
Day 8 Monday the 6th of OctoberTuna, Cottage Cheese, Flax Seeds230
Tuna and Pasta200
2 Beers300730
Day 9 Tuesday the 6th of OctoberBuffet Lunch at Meeting800
4 slices bread and pate450
Curry and Rice600
3 Beers450
Few Revels Sweets and Chocolate Eclaires2502550
Day 10 Wednesday the 6th of OctoberTuna Cottage Cheese Flaxseed230
Protein Drink225

Exercise Log

Day of ChallengePlace of ExerciseActivityDetailsLinks if ApplicableEstimate Calories Burned
Day 1 Monday the 29th of SeptemberGymTreadmill 30 minutesIntermittent running up hill fast. Walking 1 minute, sprinting again, uphill on high incline etc300
Rowing Machine 10 MinutesIntermittent rowing 30 seconds then 1 minute steady pace repeated.150
Weight Training 30 MinutesBiceps exorcises as per my fit notes app.100
RABCBootCamp 1 hourStrength workouts. Circuits of Prowler, Pull Ups, Rope Climbs, Step Ups. Followed by Boxing Punch Bag then Planks and Ab Roller.450
1000
Day 2 Tuesday the 30th of SeptemberGymTreadmill 30 minutesIntermittent running up hill fast. Walking 1 minute, sprinting again, uphill on high incline etc300
Lower Body Kettlebell Workout 24 minutes1 minute work 30 seconds rest. Squats, Lunges, Figures of Eights, Get Ups, Kettlebell Put downs etc225
Weight Training 20 MinutesTriceps work out as per fit note app100
625
Day 3 Wednesday the 1st of OctoberGymElliptical Trainer 20 minutes Intermittent 40 to 50 seconds flat out then 20 to 30 seconds recovery.300
Weight Training 30 MinutesDumbbell Chest Work Out as per Fit Notes App225
RABCBootCamp 1 hourSprinting, Boxing, Pushups, Burpees, Star Jumps, Abs etc for 1 hour450
975
Day 4 Thursday the 2nd of OctoberGymTreadmill 30 minutesIntermittent running up hill fast. Walking 1 minute, sprinting again, uphill on high incline etc300
Rowing Machine 10 MinutesIntermittent rowing 30 seconds then 1 minute steady pace repeated.150
Weight Training 20 MinutesShoulders as per Fit Notes App100
Day 5 Friday the 3rd of OctoberGymTreadmill 30 minutesIntermittent running up hill fast. Walking 1 minute, sprinting again, uphill on high incline etc300
Kettlebell Upper Body 25 minutes300
Day 6 Saturday the 4th of OctoberRABCCaveman Training 1 hourCircuits of Sledge Hammer, Tyre Flipping, Pull Ups, Kettlebell Lunges, Prowler with Bodu Weight in Between600
Day 8 Monday the 8th of OctoberGymTreadmill 30 minutesIntermittent running up hill fast. Walking 1 minute, sprinting again, uphill on high incline etc300
Rowing Machine 10 MinutesIntermittent rowing 30 seconds then 1 minute steady pace 150
Weight Training 30 MinutesTriceps work out as per fit note app100
RABCBootCamp 1 hourStrength Workouts Abs, Lowering Pressups, 30 seconds timings600
1150
Day 10 Wednesday the 8th of OctoberGymTreadmill 30 minutesIntermittent running up hill fast. Walking 1 minute, sprinting again, uphill on high incline etc300
Weight Training 30 MinutesBiceps exorcises as per my fit notes app.100
RABCBootcamp600
1000

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