Day eight, week two, phase one

So Today is the start of a new week and I weighed my self at the wrong part of the day, (you should way at the beginning of the day not the end) but so be it, if you have read the entry titled phase one you may remember that you will not see dramatic results straight away due to your body adapting and preparing for the weight lose. well today I weighed in at 14.0(.2), that is still a lose of just over 3lb which I think is great, and look forward to the body really doing its thing.

Now with that, the first week is done with, taking it easy is over you should be ready to up it now and go for it, increasing the jogging over walking and making shore you hit the 15 reps don't increase the weight just hit the 15-18 rep target. PLEASE DONT BE DISCOURAGED BY THE MINIMAL WEIGHT LOSE, its what happens and remember EVEN SLOW PROGRESS IS STILL PROGRESS! this week you should feel your energy levels rising and stamina increasing make the most off it.

Meals and Food:

Breakfast - Bran flakes
Lunch - two beef burgers, salad and poached eggs
Snakes - two apples
Dinner - chicken salad

Exercise :

15 min stretch

30mins cross trainer
30 mins running machine

150 sit ups

4 x 15 decline 30kg
4 x 18 incline 12kg each arm
4 x 15 incline flys 9kg each arm
4 x 15 front raises 6,25kg each arm

4 x 15 behind head curls 9kg each arm
4 x 15 tricep pull down triangle 13.75kg
4 x 15 tricep pull down bar 13.75kg
4 x 15 tricep pull down rope 11.25kg