Time For A Change?

I think we know that the answer is a definite yes.

Yesterday I spoke of needing to shake things up a little with my lifestyle and training. One change certain to achieve some results is stopping any alcoholic drinks. As you may know I have already decided not to drink until I have reached a target weight of 95 -100kgs but even then when the target time comes, I don’t think I shall be treating it as a license to get blasted everyday. I may not even bother with the booze at all. Lets just see what happens when I get there. Lets just take it nice and easy.

I have also made a change to my workout schedule and I do not appear to be finding it as laborious as I had imagined it might be. You see, I am not now and never have been a fan of cardio vascular exercise in the form of the gym. I have always preferred to get that kind of exercise being out on a bike ride or playing football (soccer 😉 – when I was MUCH younger) and obviously the chance of the latter happening again is very slim so I shall maybe just stick to the bicycling. Having said that, I shall make a determined effort to continue with the static bike in the gym and use it as the means to the end that it actually is until I get myself a new bike for the the summer of next year.

Today I was able to get my vital statistics measured by an Instructor from the gym I attend, so can now share them with you. For ease I went from the top of the head to the bottom of the legs and finally I weighed myself on the Gym’s scales so we can use these figures as the correct reference points for one monthly check in’s (the  next one being the 29th of June). The measurements are taken with un-flexed muscles.

  1. Neck……19.3″
  2. Chest……51.8″
  3. Bicep Left……18″
  4. Bicep Right……18.5″
  5. Forearm Left……13.2″
  6. Forearm Right……13.3″
  7. Waist……51.5″ – How do I wear size 46″ trousers which are kept up with a belt!!??
  8. Hips……49″
  9. Left Leg Top……26.1
  10. Right Leg Top……26.5
  11. Left Calf……19.2
  12. Right Calf……19.5

We also re-measured my Peak Flow Rate (the rate at which you can expel air from your lungs) and found that it had improved dramatically by over 70 Litres/Minute so it now sits at 600 l/min and the recommended rate for a male of my height is 630 l/min so that is a great improvement. We also measured my Resting Heart Rate and found it had dropped to 73 BPM which is an improvement of 10 BPM in the same time scale as the peak flow improvement. My blood pressure has pretty much stayed the same at 115/79 so these are all great numbers.

The weight is registered now on the gym scales at 127.1 so just under or just over 20 stone depending on which way you calculate it.

All measurements have now been logged so we have a clear reference point with which to gauge my progress. With this point now set, we can really see if adding the cardio to the training does help me or simply annoy me and de-motivate me…! But all that said, I really need to get something done to kickstart this next cycle of weight loss so the extra gym work is probably the best way forward.

Another thing I have been considering is a change of fitness monitor. My Jawbone UP24 is an excellent piece of kit but I figure I really need something much more accurate that will measure my heart rate all day long and that way I can count my burned calories. I think possibly a heart rate monitor might be the way to go but maybe one in the form of the wrist worn version so it can be worn all day long and also act like a watch or similar. Something that can pair with the iPhone would be perfect because I carry that with me all day long for Map My Walk, iTunes in the Gym, emails, the Worlds Biggest Fridge Magnets Blog, Facebook and Twitter updates. Oh, and phone calls and text messages of course 😉

I was hoping that I could get a kind person or company to sponsor this new monitor, maybe you yourself might be able to help or maybe you have a contact in the industry that would like some free coverage from the Worlds Biggest Fridge Magnet’s Blog, Twitter and Facebook accounts. In truth I would love to be able to go out and get a Suunto, an Apple iWatch or A.N Other make of wrist worn heart rate monitor that would sync to the iPhone, but being very short of funds at present is proving to be a bit of a stumbling block. Maybe if you know where a huge discount can be achieved, that could well be beneficial and I could maybe use my skills and charm to sort the rest 😉

Anyway, if you have any ideas on this front, they would be gladly welcomed so please get in touch on a private message via the blogs contact section or leave a comment in the comments!

FOOD DIARY: Thursday 28th May 2015

Qty Measure Food Calories (gr) Protein (gr) Carbs (gr) Fat (gr)
Breakfast  1  Biscuit  Weetabix  68  2.5  13  0.5
 1  Handful  Blueberry’s  30  0  0  0
 1  50gms  Rachels Yogurt  65  1.8  6  3.5
 1  100mls  Semi Skimmed Milk  49  3.6  1.8  4.7
Total (gr)
Lunch 1 Small Bowl T.C’s Awesome Chicken Barley Soup  110  15  9  3
 1  40gms  Tangy Cheese Doritos  200  2.7  22.2  10.5
Total (gr)
Dinner  1  1/2 Pot Sweet Potato Mash  152  2  26  3
 1  150gms Marinaded Chicken Tikka Breast  172  35.5  1.2  12.7
 1  30gms Rachel Greek Yogurt With Honey  42.5  1.4  4  2.3
Total (gr)
Snacks  1  600mls  Tea  28  0  8  0
 2  400mls Americano Coffee with Semi Skimmed Milk  72  4  0  0
Total (gr)  989.5  69.5  91.2  40.2
Water  2  500mls  Mineral Water  0  0  0  0

Yesterday I was suitably chastised by a lady whom I respect very much when it comes to food. She told me off for not eating enough and she should really know because she does write bariatric cookery books….! Carol, I thank you and if there is anyone reading this who would like to take a look at who or what Carol does then please follow www.bariatriccookery.com.

Anyway, today I think you have to agree was a much better and much more healthy return to the norm although the Doritos were a little naughty and without them I would have had a much more equal protein to carbohydrate intake total so maybe a lesson learnt there. Still as I have said before, this is the reason for the food diary. It allows me to both bare my soul to you guys and to evaluate the good and bad points of my diet.

Yesterday the Gym looked like this:

  1. 3 x 15 Reps 30kg Abductor machine
  2. 3 x 15 Reps 30kg Adductor machine
  3. 3 x 20 Reps 30kg Abdominal Crunch machine
  4. 3 x 20 Reps 30kg Lower Back machine
  5. 3 x 15 Reps 25kg Cable Row
  6. 3 x 15 Reps 7.5kg Shoulder Press
  7. 3 x 15 Reps 30Kg Chest Press
  8. 3 x 15 Reps 30Kg Pec Deck
  9. 3 x 15 Reps 20Kg Tricep Pull Down
  10. 2 x 15 Reps 6kg and 1 x 25 Reps 6kg (each arm) Bicep Dumbell Curl
  11. 3 x 20 Standing Oblique Bar Twists

A good session at the gym as again I was able to manage the bike and the stepping machine for the same duration. I won’t bore you with the pictures again, just look at yesterdays post again and you will get the idea 😉 My weights were undertaken with a “setting of the core” and the heart rate was kept up so weight loss should be the number one outcome (I hope…)

And my Jawbone reading was as follows:


So, with all of the calories burned from these steps and the extra calories burned by the change up in the gym hopefully I am in a good starting point for my new regime; although it is only day two of the new training program so I cannot say if it has helped, but I am sure that it will have done. Keep tuning in for regular updates.

‘Till tomorrow,

Stay out of the fridge.

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