Update

So, started Monday and all went well straight back into things with work, Tuesday alot earlier in the week had cravings, this didn't used to happen until the 3rd or 4th day, I wanted my soup to be more thick and started to think about mushroom and cream based soups strangely but cracked on. After work I went to the gym and then went jujitsu in the evening, came home had some soup all good. Wednesday I felt fatigued, previously I find I get like that thursday Friday, but by Wednesday afternoon I was really tired and had my first thought, why am I doing this again??. I went the the gym after work and my drive was a low, I started to weigh up my options, yeah I could have a detox and not consume much but my drive levels are lower so am I gaining anything, I'm not in my twenties like before where I had the stubborn side that just works for a company and trains I'm now in my 30's work for my self and need that energy to get through the day, was this a delayed hangover from a engagement party at the weekend who knows, so once back from the gym I had fruits and vegetables that were not blended and warmed to allow my self to feel I was eating something more substantial. After a late night at work I had a lay in on the Thursday and decided to make It a rest day to get through the fatigue, odd jobs to do and the weekend going to be busy with training so why not.

But it does make me think, and relay on what I have said in past posts, balance, with more foods in my diet I feel better, the way I feel right now I don't think I could fight at a high level comp feeling like this and I would be at no better advantage for crash coursing.

But I feel determined to see it through and have a soup based diet for the week with the added vegetables and see how I feel after today's "restday".

I do how ever need to have more water intake and hope that increasing the liquids although I'm going for a pee constantly may help.

A wonder into a crash course, what can I lose in a week?

As I start id like to remind everyone i'm still dyslexic, I still can't spell and my grammar is just as awful, its just my waste line that changes, but thats not the intro thats just a reminder.

A quick intro into why i'm back is here,

Recently I was in Baoding China representing my country again competing in Shou Jiao (Chinese Wrestling) and was my second time I have fought internationally in this style of martial art. I entered the comp 3rd in the world I left this time 7th.
                In short I was short changed, I had increased my weight last year for the first time at a world comp and have gone up and down accordingly since, this year I decided to go in at the 90-95kg as the weight above is 95-100kg then unlimited, meaning anything over can fight each other, I steadily reduced my weight, do it right and keep my strength and not become too weak, I went from 100kg to 95.6kg in a few short months, the perfect weight to fight as their is a 1kg allowance either way I would have been the perfect weight. Appon arriving to China we were told my bracket had been removed anyone above 90kg would all fight each other, I was the lightest aout the lot and gave away up to 30kg, 30kg i say it again because I still cant believe that mighty number,,,,,,, Now there were a lot off political reasons why this happened and this comp was designed and altered to always have China on top, it was decided before the rest off the world arrived that all the China teams, China, Baoding, Chinese Tippa even Mongolia where going to be across the podium in all the brackets, not having them 4 teams in my bracket, they cut it, and it wasn't just mine there was others too, but thats what it is, nothing we could do I was there I wasn't not going to fight and gave it my all.


WHAT IT DID LEAD TOO,

After some I met there who had stripped weight by only eating soup for two weeks on the build up I started thinking, what if I was told before I got there, What if I had to lose the weight? would I have done it, sure love a challenge but its done now and when it was done I relaxed and ate, and it was China, i'm an adventurous person and will try a lot off things but I was also playing it safe and ate a lot off fast food nights before coach trips, you know to be safe, you know what im getting at (I would just like to say that the local food and restaurants were lovely and tasted great).

So I want to try an experiment that I haven't done in a while, how much can weight can I strip in a week? I was always going to detox but what numbers could I do. I'm older now and as we age weight lose is harder but lets take a week get the total.

If I was 2 months out I could have droped an extra 5kg but what can I do in a week.

Now i'm NOT GOING TOO STARV MY SELF by any means but inspired by the soup story i'm going to make my own at home, no added anything just the veg, and stock cube with a lil pepper and chilli when serving. I am also going to allow my self anything fruit and veg, excluding potatoes.
               Also vitamins, ill be taking my vitamins, not sure if anyone reading this read my last training through phases blog and the part on vitamins so the link is here, just a touch on it...

https://trainingthroughphases.blogspot.com/2013/01/what-you-need-through-out.html

Its just away to ensure I get nutrients, and Ill also have a protein shake after weight work outs.

ALSO, I want be starving my self but will be trying my best to do as much activity as I can in the week as reducing food in take will only do so much, as I have said before effort is needed. This week I hope to return to my usual routine and crack on with.


So with that said lets begin,,,,,,,,,,, not so well lol

Didn't have the greatest start to this, jet lag had me up at 4am then fell back to sleep at 5 and over slept till 6.45 a lot later start than I wanted then my scales wouldn't work so had to wait till I got to the gym, but I have started and got a week, Ill wear the exact same cloths next week and weigh at a similar time.

the starting weight was 100kg / 16kg a wopping 5kg increase in the week I had off whilst out there but I believe a lot off that is water weight and will shift that again in this week.

Meals and Food:

Breakfast - Home made slow cooked soup, (squash, carrot and swed)
Lunch - Sweat potato, squash and red pepper veg rolls and veggie burger
Dinner - Home made slow cooked soup, (squash, carrot and swed)
Snacks - Blueberries and Raspberries

Exercise:
Morning Cardio, 30 minuets on the bike

Gym Session:
various crunches and sit ups (150 total 30 revers crunches 30 crunches 30 leg raises 30(2x15) side crunches 30 bicycle crunches)

25 push ups 

Shoulder Press
Shoulder Pull Downs
Shoulder Pull Ups 
Side Shoulder Lifts
Shrug Lifts



Thats the first day done, lets get it.

THE END OF 12 WEEKS

Well my 12 weeks are up and hear it is.

In twelve short weeks I went from Christmas belly to beach body. Its been great doing this over the last few weeks and iv enjoyed seeing the progress that goes along with it. 

Its always been about the life style change and the way we can do that, any one that has followed this through out my journey I hope you have also enjoyed it. remember though its a life style change and not a quick fix, it takes time and dedication, nothing happens over night and slow progress is still progress, I just hope that some one out their can say if he can I can, and please please please and I cant stress this enough do it for you not some one your health and happiness is whats more important more so than what any one else can think off you.

AND MOST IMPORTANTLY THE OBJECTIVE IS BEING HEALTHY NOT LOOKING HEALTHY!

I did it twice the second time was to encourage others that its worth doing, I fight better than ever before, I can run longer and I feel great I just Hope that if its what you want you will fight for what you want.

I leave you with this for now NEVER FORGET LEGS DAY!  do it for you and push push push, life will not only never be the same but your life and health will all that much more better and more enjoyable. 

GOOD LUCK 

AND YOU CAN DO IT BECAUSE I DID

MISTA

Day twenty eight, week two, phase three

Today I couldn't do much really as the gym was shout as it was Easter which I also forgot about but made the most doing some sit ups at home.

Day twenty seven, week two, phase three

To day was the last max out day before the end oft blog and I wanted to go beast mode, push a few more personal best to set the bar for the rest of my personal fitness life, and I managed to bench 100kg and I was chuffed to bits seeing and feeling it all come together, able to run and keep up high cardio routine and keep a got pace with good stamina and I'm strong, able to lift more and lift more effective, whilst and the same time being flexible to move whilst fighting.

Exercise:
15 minuet stretch
150 sit ups
15 minuet bicycling

Various bench 50kg 60kg 70kg 80kg 90kg 3x100kg 3x100kg 70kg 60kg 50kg
6 x 8 Incline dumbbell bench 26kg 2x28kg 2x32kg 28kg drop set to 16kg
4 x 8 Incline butter flys 16kg
4 x 8 forward lifts 8.75kg
4 x 8 pec crunches 11.25kg

150 sit ups

4 x 8 behind head tricep curls 12kg 14kg
4 x 8 tricep extension machine 20kg each arm
4 x 8 triangle bar cable pulls 13.75 18.75 21.25 26.25
4 x 8 rope cable pulls 16.25 18.75 21.25 26.25

150 sit ups

4 x 8 calf extension 75kg 105kg 125kg 115kg
4 x 8 seated leg press 75kg
4 x 8 calf extension 75kg 105kg 125kg 115kg

4 x 10 zigzag bar 40kg
4 x 8 machine assisted bicep curls 25kg 30kg 35kg 40kg drop set to 20kg
4 x 10 rope cable pull curls 21.25kg 26.75kg 2x28kg
4 x 20 bicep curls 16kg

4 x 10 shoulder lifts 21.25kg

Food and meals:

Breakfast - fruit
Lunch - soup
Dinner - soup
Snacks - extra protein shack

To be honest I had the soup to help detox slightly before Mondays picture, always good to flush the system.

Day twenty six, week two, phase three - Rest Day

With the gym closed and being at work all day it has been a day off rest today and that is all really

Day twenty five, week two, phase three

So what could be the second to last day at the gym before the end and its back and biceps and with that said I'm glad that the gym is shut have a rest day before Saturday.

15 minuets stretch
100 Sit ups
30 minuets cross trainer

5 x 8 dead lifts 52kg 82kg 102kg 82kg 52kg
4 x 8 machine row 50kg 60kg 70kg 60kg
4 x 8 front pull down 60kg 70kg 80kg
4 x 8 row/rear deltoid machine 55kg 2x60kg 55kg
4 x 8 behind head triceps curls 14kg
4 x 8 triangle bar cable pull down 16.75kg 21.25kg 28.75 31.25kg
4 x 8 straight bar cable pull down 16.75kg 23.75kg 28.75kg 13.75kg
4 x 8 rope cable pull down 16.75kg 21.25kg 28.75 31.25kg

Rest day tomorrow and Saturday boooom bust it out like its the last day off a 12 week blog ;)

Food and meals:

Breakfast - porridge
Lunch - soup
Dinner - chicken and veg