Day 56 : "After."

That's it.  I've done it!

This morning, I paid my 56th visit to the gym in as many days.  I can now proudly say I have been to the gym every single day for 8 weeks.

I've eaten extremely healthily for 8 weeks solid.  Okay, so there was the Hallowe'en of the 8 jelly sweets, the Saturday afternoon of too many nuts, the quiz night chicken coujons, and last Sunday's evening of ginger nut gobbling - but in the context of the last 8 weeks, these were surrounded by weeks on end of fish, salad and fruit.

And I've not touched a drop of alcohol for 8 weeks.  An adulthood best ever for me by far.

And I've made my final weigh-in.  And after 'all or nothing week', I've managed to lose another 3lb, and shave off more body fat in one single week than I have since week 2 (when I still had a lot to lose!)

So now, I can reveal the final results...

Before                                  After

16st 7Ib           Weight         13st 8lb

32.8%           Body Fat        22.8%

33.9%        Muscle Mass     38.1%

Not bad for 8 weeks, eh?

I have to say that, obviously, when I wrote that first blog entry some 60 days ago, whilst still stuffing my face and being sedentary, I really had no idea how this would all turn out.  I hoped I might make a bit of a difference to my weight.  I hoped the embarrassment of posting a before photo would spur me on into making sure there was some sort of notable difference in the after photo.  I hoped that making my commitment public would keep me on track to some degree.  But I really didn't expect the results I've had.  It's made me realise that, if you really put your mind to something, you can achieve anything.

And - sorry, but this is the schmaltzy bit - I really couldn't have done this without the support of those of you reading this, and sending me your messages of encouragement.  But it's true.  I would have fallen off my challenge at times, especially in the earlier weeks, had it not been for knowing that I would be letting myself down in front of lots of people.  I've been gobsmacked to see (from the stats tool on here) that between 35 and 65 people have been reading my blog every day.  I know who some of you are as you've posted comments on Facebook - but thank you to everybody who has followed me on my challenge or posted messages of encouragement (in particular Clare, Alexandra, Victoria and Jacky who I've felt have really been there with me throughout the 8 weeks!), and to my wife and sons who have put up with me disappearing off to the gym every day, and making the house smell of fish.


Different techniques work for different people.  But if you are planning on going on a new year diet, I would encourage you to put it out there.  Tell your friends what you're planning to do, and tell your family.  It's worked for me.  And the "all-or-nothing" approach may, again, not work for everybody... but for me it's been life changing.  After years of falling off healthy eating kicks and exercise regimes, the results I've managed to prove to myself are possible in a short space of time have encouraged me to continue.  I now think if I can do this in 8 weeks, what could I do in 8 months?  I genuinely believe I have changed my lifestyle for good... I hope...

I've been thinking about what I may do tomorrow.  Take an evening off from the gym and lay in bed instead?  Have a curry, or a Chinese?  Nope.  I think I fancy an apple and banana for breakfast, and then some mackerel salad.  With, of course, my Monday night chest workout.

Although I am heading off now for a big Christmas Dinner!

It's been a blast.  Thanks again to you all.  I'm just going to leave you with my week-by-week results and 'evolution of modern man' photos!


Week          0             1             2              3              4            5             6              7           8

Body Fat  32.8%      29.4%      27.4%       26.7%      25.6%    25.5%      24.3%     24.5%    22.8%

Muscle     33.9%      35.2%      35.8%       36.2%      36.6%    36.7%      37.4%     37.2%    38.1%

Weight     16st 7lb   15st 7lb   14st 11lb   14st 9lb    14st 6lb  14st 3lb   13st 13lb  13st 11lb  13st 8lb

THE END

Day 55 : "Injury on the Final Strait"

What a strange feeling.  This is the last evening in which I'll be sitting down to write my blog.  I'm not going to know what to do with myself in the evenings next week. (I sincerely hope I won't be substituting blog with pie.)

I'm actually struggling a bit with typing right now.  No, not because I'm crying.  Rather because, on the penultimate day of my challenge, I've only gone and managed to have my first fish-related accident.  I was opening a tin of tuna to make my dinner tonight, when I sliced the tip of my left forefinger on the lid. There was lots of blood, and now I have a plaster on my finger.  Its making me a clumsy typist.  I knew all that fish wouldn't be good for me.


Today I did a really heavy legs workout at the gym, after spending a couple of hours putting up the outside Christmas tree and outside lights.  I now ache so bad that I'm getting up out of chairs like I've pooped myself.  Talking of which - that's now been 6 days.  The longest yet, and a little worrying, although I do feel fine.  (Apart from the aching legs, of course.)

I also spent an hour or so visiting my friends Clare & Martin this afternoon.  They were drinking cider whilst I drank coffee.  And I barely even noticed.  Result!


So, for the very last time... here's my full daily menu:

- Breakfast:  An apple;
- Lunch:  A tin of tuna;
- Post-workout snack:  A tin of mackerel;
- Dinner:  Some pan fried tuna, tomato, peas and spices.  Plus a banana.


So, what does tomorrow hold in store?  Well, I'll be paying the 56th of my self-set 56 visits to the gym early-ish in the morning, for the final workout of my challenge.  I'll then be coming home and asking my wife to take my 'after' photos, and doing my final weigh-in.  Then I'll be writing my 56th and final blog, posting my results and the after photos - along with each of the last 7 Sundays'  'during' photos as well.  This has to all be done by noon, as I'm off out for an early Christmas lunch with some relatives... so watch this space tomorrow morning!


For the final time., I suppose... Good night!!

"Don't worry, it wasn't that bad."

Day 54 : "Distracted by Christmas"

Well, after 54 days of my challenge, with just 2 to go, I almost forgot for the first time to write a blog entry!  Hence this one not being posted until almost 11pm.

I came in from the gym, ate lots of fish, had a shower and then read my two youngest sons a bedtime story.  Then I came downstairs, at which point I would normally write my blog.  But my wife had got the Christmas decorations out of the garage, so overcome with festive excitement I've been putting the tree and decorations up... and suddenly, thankfully, just remembered I have to write... I'd have been distraught if I'd woken up tomorrow morning realising I'd broken my chain of daily posting so close to the end!

Thankfully, I haven't forgotten about any of other aspects of my challenge today.  I've eaten purely healthy food - despite Friday treats floating around the office I was working from today - and made it to the gym for my 54th workout in as many days.  Back, stomach and 30 minutes on the cross trainer. I didn't manage to get fully into my Terminator mode tonight, but it wasn't as lame a half hour as Wednesday evening.  I put it down to the fact that I was there relatively early, but the back is quite a large muscle group so I was pretty fatigued after working those bad boys.

My diet today has consisted of:

- Breakfast:  A banana (no fish in the house!);
- Lunch:  A mackerel salad;
- Dinner:  A tin of mackerel, a tin of tuna, two pickled eggs, a beetroot and an apple.  Yes, yes, I'd been fish shopping.

Only two days to go.  Eek!

Day 53 : "Basil and peanut butter"

For lunch today, I ate a pack of basil that I spotted in Tesco when buying my mackerel.  I don't think I've eaten a whole pack of raw herbs in one sitting before, but it was jolly tasty.


I got on the cross trainer again tonight (it's all or nothing week, so no wimping out by sitting on the exercise bike!)  To my surprise, I managed to find Terminator Mode again tonight, and hit 561 calories... another 'PB' by 3 calories.  Mind you, I went like the bloody clappers in what is billed by the cross trainer as the '2 minute cool down' - I was like Lee Evans on speed, there was sweat flying everywhere.  But it was like training a totally different body and a different set of lungs to last night, when I just couldn't muster the energy to go at full throttle.  My Sherlock Holmes mind spent the 30 minutes trying to work out what was so different, again.  Maybe it was the fact that I made it there earlier in the evening than yesterday, or maybe it was the fact that I'd 'only' done a triceps and stomach workout beforehand.  Maybe my body just needed to take it slightly easier yesterday evening, following the previous two, and tonight it had 'recuperated'.  Maybe it was the pumping hard house they were playing in the gym tonight.  Maybe it was the basil.


Tomorrow will be my last post-work, evening workout of my challenge.  Weird feeling.  I can barely remember a time now that I didn't come in from work, get changed, and go out again to the gym.  I have this alien thought lingering in the back of my mind telling me that on Monday I don't have to do that.  But I think I'll feel guilty if I don't.  We'll see.  One thing's for sure, and that is that it will be weird getting back in from the gym on Monday evening - if I do go - and not sitting down to write a blog entry.  Although it wasn't part of my self-committed 'posted challenge' to write a blog entry every single day of my challenge, that is what I've ended up doing - and I think I'm going to miss it.


Anyway, my diet today has consisted of:

- Breakfast:  A tin of tuna;
- Lunch:  A tin of mackerel and a pack of basil;
- Dinner:  A tin of tuna, a beetroot and a banana.  And a handful of nuts & seeds.  And a spoonful of peanut butter.  (I found to my woe when I got in from the gym that there was but one tin of fish left in the house, and I've got used to eating two fish portions in the evening over the last couple of weeks to try and burn more fat / pack on more muscle.  And there were no eggs in the fridge.  So I went on a slightly-desperate protein hunt.  I felt a bit like an alcoholic searching the house for anything with alcohol content.  Thankfully, I came across the nuts and peanut butter before the Kitekat.)

Day 52 : "Sherlock Holmes"

Well, I had a good shoulders and stomach workout at the gym tonight, but I'm afraid I was less Terminator by the time I got on the cross trainer and more C-3PO.  Same mode, same level - but I only managed a very average 503 calories in my 30 minutes tonight, after last night's 558.  I'm not sure whether it's because the last two nights have knackered me out, or because I didn't have a pre-workout snack tonight, or because I was quite a bit later getting to the gym tonight, or because my preceding shoulder workout is more physically tiring than the chest and biceps workouts of the previous two evenings.  Or a combination of those.  But it's intrigued me.  So I'm now determined to find out by noting how energised I feel at different times, with different eating methods, etc.  Then I can hone myself into working in Terminator mode as often as possible.

I've always loved a bit of self-analysis, but it makes a refreshing change for it to be physical rather than psychological.


My diet today has consisted of:

- Breakfast: A tin of tuna;
- Lunch: A tin of mackerel and an apple;
- Dinner:  A tuna salad and a banana.

52 days gone... can't believe there's really only 4 to go!!!

Day 51 : "I'll be back"

I had the afternoon of work today as went, with my mum, to watch my 7 year old son in his school nativity play... awwwww.  (The character he played was "Angel Foghorn Fred" which, for anyone who knows my George, was a superb piece of casting.)  It was quite nice to get a few comments from some fellow parents who I hadn't seen for a while as to how much slimmer I was looking.  Afterwards, the school served coffee with mince pies.  As mouthwateringly tempting as it was to eat it, I managed to hand the mince pie to my mum.  I barely sobbed.

So I've had an earlier visit to the gym than usual today.  After thinking that maybe my increased vigour last night was down to having a bit more fuel inside me from eating too much on Sunday evening, I ate a can of fish before I went to the gym in the hope that it would give me a bit more energy.  Like last night I'm really not sure whether it was a physical or psychological effect, but for the second day in a row I entered Terminator Mode.  Not only did I do a lot of heavy bicep exercises, but after doing my stomach exercises I returned to the dumbbells and did a few more curls for good luck.  And then I hit another 'PB' on the cross trainer, burning 558 calories (following on from last night's 552).  I really do feel like I have somehow hit another level this week.


My diet today has consisted of:

- Breakfast:  A tin of tuna (yes, I've decided to go for protein when I get up now as well.)
- Lunch:  Two packets of Biltong!  (Lunch on the go, driving back from Bristol.)
- Pre-gym snack:  A tin of mackerel;
- Dinner:  A tin of tuna, a few chillis, a beetroot and a banana.

"Listen and understand. That Terminator is out there. It can't be bargained with. It can't be reasoned with. It doesn't feel pity, or remorse, or fear. But it is partial to a bit of mackerel."

Day 50 : "Being Human"

This challenge has been hard at times.  But at other times, I've found it pretty easy.  Almost too easy.  I've amazed myself by my seeming dedication and pure willpower.  I've fooled myself into thinking that I can keep up this lifestyle for good, and this is the new me.  End of.

I say 'fooled', as yesterday evening I realised that the future is still going to be a long, hard road if I'm to avoid slipping back into the old me and putting the weight back on.

So, I ate the roast dinner with verve.  It was delicious, but I felt no guilt: even when eating the roast potatoes and - God, forbid - a small Yorkshire pudding, as it was treat night.  And in the grand scheme of things, with all the dieting and exercise, that bit of fat would barely touch the sides.

Then my wife offered me some cherry pie and custard.

That's when I had a small inner battle with myself. I'd previously decided that roast dinner = 'fine', dessert = 'bad'.  But then, I thought, what the heck.  I have to get used to eating more normally but with 'portion control' once I finish my challenge, and that will include the occasional dessert.  So I said okay, just a small piece.  Thankfully, being supportive of my challenge (after all, who wants a fat husband?) my wife did give me a very small piece of pie, with a few dribbles of custard (which she'd made from powder with skimmed milk).  I was grateful for this tiny portion, as it was so delicious that had she put half the pie in a dish for me soaked in a gallon of custard, I'd have done the lot.  So I ate my modicum of pie and custard with only a modicum of guilt.

However, it didn't stop there.

It was like, after being shut away in jail for the last few weeks, the little red devil who used to sit on my shoulder realised that I'd half-opened the cell door.  So, capitalising on my sudden urge for more sugar, he pushed the blinkin' door wide open and escaped, skipping and whooping with glee, Hell-bent on mischief-making.  The little bastard.

Yes, before I knew it, I'd raided the biscuit tin.  I had a Nice biscuit and a ginger nut.  And then, despite trying to resist, went back for more.  In total, I think I ate about eight or nine biscuits.  I couldn't stop myself.  In the end, I managed to shut that evil little demon back up again, but only because I was racked with guilt.  And, to be fair, pretty full.  (Although I could have eaten more.)

Yes, there you have it.  Laid bare, there is my Monday night confessional.

I ATE PIE AND BISCUITS.

And, whilst in isolation a few biscuits at the end of another week of hardcore dieting and gym-going is maybe not too bad, it was a stark warning that I'm still going to need every piece of willpower available at the end of my challenge if I'm to avoid turning from Eddie Little back into Eddie Large.

At work today, I accepted the offer of two Quality Streets.  But, like last week, that was more to prove to myself that I can savour the occasional small treat, without... well, raiding the biscuit tin.


Today, I've been well aware of the fact that this is my final week.  And after last night's affair with the seductive biscuit tin, I'm determined to finish with a bang, not a fizzle.  Call me vain, but I'm also aware that in 6 days time I've got my 'After' photo being taken, and I want to look as fit as possible for it.  So I decided tonight, that this week it really is all or nothing.  I'm going to avoid any further indulgences.  And I'm going to work harder at the gym than ever before.

Tonight I hit my 'half-century': 50 visits to the gym in 50 days.  It's only a number, but it feels great. So with my mantra to do even more this week, I did an even-harder-than-usual chest workout, lifting heavier weights than before and doing more sets.  After some stomach exercises, I hit the cross trainer for 30 minutes.  Now, I'm not sure if it was (a) my determination to work harder than ever this week, or (b) some extra stored calories from last night's ginger nut extravaganza... but I was a machine.  For 30 minutes, I cross trained like the Terminator.  I usually burn between 495 and 525 calories on the cross trainer - depending on how fatigued I'm feeling after my weights session - with a personal best of 532 which I think I noted on here back in week 2 / week 3 sometime.  But tonight - bearing in mind I'd done a big chest workout - in my new found Terminator Zone, I burnt 552 calories. It went somewhere towards easing the guilt I'd accumulated last night.

Yes, this week is all or nothing week.  I'm going out with a bang.


My diet today has consisted of:

- Breakfast:  An apple and a banana;
- Mid-morning snack:  Two 'occasional' chocolates;
- Lunch:  Two tins of mackerel;
- Dinner:  A tin of tuna, a tin of mackerel, a few chillis, a beetroot and a banana.

Anyway, please excuse the long post this evening.  I feel like I've just had an attack of literary diarrhoea.  I obviously had a lot to get of my chest.  But if you're still with me... thanks for reading, and good night!

Day 49 : "Seventh weekly weigh-in -- the results"

I am knackered.  I was playing 'catch up' at the gym today after resting my upper body for the previous couple of days, so did my back workout, legs workout and forearms workout, as well as a few stomach exercises.  I virtually crawled out of there.  But at least I can now proudly say that I have been to the gym every single day for seven weeks!

So, let's cut to the chase.  With just one week to go, my penultimate weigh-in results are as below:


Week                     0             1             2              3              4            5             6              7

Body Fat             32.8%      29.4%      27.4%       26.7%      25.6%    25.5%      24.3%       24.5%

Muscle Mass       33.9%      35.2%      35.8%       36.2%      36.6%    36.7%      37.4%       37.2%

Weight                16st 7lb   15st 7lb   14st 11lb   14st 9lb    14st 6lb  14st 3lb   13st 13lb   13st 11lb

I've lost another 2lb!  That means I'm now only 4lb away from having lost 3 stone since I started my challenge 7 weeks ago.  Interestingly though, for the first time since I began, my body fat percentage has increased slightly from last week and my muscle mass decreased slightly.  I do wonder if it's because I skipped weights workouts on Friday and Saturday this week, doing only cardio for two days.  Or maybe I've just eaten too many handfuls of nuts and raisins.

I can't believe I have only a week to go!  I'll be visiting the gym early next week and doing my final weigh-in and final blog next Sunday morning.  The reason being, we're going to visit some family for an 'early Christmas lunch'.  So I'll be celebrating the end of my challenge with a full Turkey roast, all the trimmings, and dessert!  I'm going to stay off the booze though... after being tee-total for 8 weeks at that point (unless I slip in the next week...) the plan is to keep that going for a bit longer.  Although that Christmas Sherry is still calling me.

I've started preparing for my final blog today, by stitching together my eight 'front' and eight 'side' shots taken each Sunday from "Day -1" through to today, so I'll only need to add next week's on. The results do - even if I say so myself - look quite incredible when you view the photos all side by side, and I can't wait to share them with you next Sunday.  (18 photos of me in nothing but my boxer shorts - you lucky people!)

So, my diet so far today has consisted of:

- Breakfast:  An apple;

- Post-gym snack:  A banana;

- Lunch:  A tin of mackerel and a tin of tuna;

- Dinner:  as Sunday night is 'healthy treat night', for the first time since I started my challenge I'm going to enjoy a roast beef dinner, which my wife is currently preparing!  After all, meat and veg is fairly healthy, and I'll be going easy on the roast potatoes, with no dessert.  Even so... I can't wait!

Tomorrow:  the final week begins!!

Day 48 : "Deep Heat in Tesco"

This morning, my shoulder was still painful, but not as bad as yesterday.  I went to Tesco and bought some Deep Heat spray (thanks for the advice, Jackson!).  My dad used to use Deep Heat for his muscular pains when I was a kid.  It seems to work, but I do now smell like my dad.  It's slightly weird.

I also tried to buy four packs of ibuprofen whilst in Tesco, as not only do I have a bad shoulder, but my wife is also suffering with a bad back.  However, the self-service till blocked me and called an assistant (I thought I was in 'I, Robot' for a moment), and I was told that apparently it's the law that you can only buy two packs of painkillers at a time now, in case of suicide.  I pointed out that I could, of course, just come back in in a couple of minutes and buy another two packs.  I also asked if I looked like I was about to top myself, given that I was also packing Deep Heat and Pain au Chocolat. But the teenage manager, who had by now materialised as well (maybe in case I tried to throw myself under a passing trolley) explained that the law is the law.  Yes, thanks for that.

But on the way out, the assistant whispered to me to grab the other two packs of ibuprofen and she'd put them through for me.  So, gratefully, I did - but I couldn't quite figure out if she was just being nice, or if she hadn't appreciated my sarcasm so was trying to assist me in my suicide attempt.


I decided to continue to rest my upper body at the gym today.  So I didn't do my usual Saturday legs workout this morning - as I've incorporated bar bell squats into this workout since a couple of weeks ago (big boy exercises!) which can put pressure on the shoulder/back area.  So I did 30 minutes on the cross trainer again, and tomorrow I'm hoping to be fit enough to do yesterday's back workout and today's leg workout together, rather than my usual Sunday cardio-only session.  Anyway, they say that variety is the spice of life!

My diet today has consisted of:

- Breakfast:  Scrambled egg and a grilled tomato on a piece of toast (The Pain au Chocolat I bought in Tesco this morning were for the family, I should point out, not me!)
- Lunch:  A mackerel salad;
- Dinner:  Salmon and vegetables, cooked by my good lady wife.  Yum!

Tomorrow:  my penultimate weigh-in!

Day 47: "Ouch"

I'm a bit of a dick sometimes.  I should have known better than to go and do a heavy shoulder workout last night, after knowing I'd pulled something in my shoulder just two days before, and then come home crowing about it on my blog.  Today I woke up in pain, which if anything has got worse throughout the day. My right shoulder/neck/upper-back area is really sore.  So I'm back on the ibuprofen.  What a 'gym noob' I am.

However, I've been sensible this evening.  I've postponed my Friday night back workout, and just kept to 30 minutes on the cross trainer (no arms!) to give my upper body a rest.  I'll tag the back workout onto tomorrow's leg workout if it's feeling better, or maybe even delay it to Sunday which is normally my cardio only day.  (If anyone knows of any good 'pulled muscle' remedies, other than rest, water, protein and ibuprofen, please let me know!)

My diet today has consisted of:

- Breakfast: An apple and a banana;
- Lunch: A mackerel salad;
- Afternoon snack:  I ate a little chocolate.  No guilt.  I ate it because I know I can now eat just the one without doing a Barney Gumble;
- Dinner: A tuna and mackerel salad.

All of my Friday night willpower is needed for the evening ahead.  My wife has decided to eat one of those huge long stacks of Jaffa Cakes in front of me tonight.  She's such a tease.


47 days gone, just 9 to go... can't quite believe I'm into 'single figures ahead'!

Day 46 : "One challenge over..."

So, this will be the last time that I hijack my own blog to mention Movember! (I promise!)

In the morning I'll be shaving my 'tache off.  I've raised £73 in total (thank you to everyone who has donated).  I would love to get to £100, so if you haven't yet donated and would like to, you can do so here:

http://mobro.co/SimonWicks

(If you've been reading my blog regularly, perhaps you could call it a small subscription fee - even a pound or two would be appreciated!)

Anyway, this is my final moustachioed picture, taken just now:

"More hair, more muscles!"

I'm going to miss my 'tache!

I am quite looking forward to shaving it off though, as I think I'll look quite different to myself... the last time I had a fluff-free face, it was still quite a lot fatter, so I'm hoping I might look a tad younger than I have for some time with a cleanly-shaven, thinner-than-before mug!  Well, here's hoping anyway...

Two days of ibuprofen, protein and lots of water, combined with a slightly-less strenuous workout last night, seem to have done the trick with my painful shoulder and calf.  Both were pain free by the time I got into the gym tonight, and I even braved a long, heavy shoulder workout.  It's a bit sore again now, but doesn't feel 'wrong' like it did the night before last.  And after my stomach exercises, I did 30 minutes on the cross trainer with no problems from my calf.  Hoorah!  Good calf.

My diet today has consisted of:

- Breakfast:  An apple, a banana AND a satsuma.  Steady on!

- Lunch:  A tuna salad;

- Dinner:  A tuna and mackerel salad.

http://mobro.co/SimonWicks  <visit me with your bank card!!

(That's it, never to be mentioned again!)

46 days gone, just 10 to go...

Day 45 : "No strike for my muscles"

Quick post tonight, as only got back in from the gym at 10pm, due to delays getting home from Cardiff.  It took me 37 minutes just to get out of the NCP car park, and 50 minutes in total for my car to clock up the first mile of my journey, as there were so many shoppers all trying to leave Cardiff at 6pm.

It suddenly struck me, as I sat in my unmoving vehicle, how the public sector day off strike - was fortuitously timed for the strikers, as it landed on - for many - the last monthly pay day before Christmas.  Just a coincidence, I'm sure.  But how they can all afford to go squandering money in Cardiff when their pensions are being cut, I don't know.


So my pains from yesterday weren't too bad today, and I was always going to make it to the gym come hell or high water anyway.  However, as my shoulder is sore, I thought it was prudent not to do my usual Wednesday shoulder workout.  So I swapped it for my Thursday triceps workout, and didn't do any weights that were too strenuous and may have put pressure on my shoulder.  I then did some stomach exercises and, due to the lingering pain in my right calf, followed those with a relatively sedentary 30 minutes on the exercise bike.  All very sensible of me, I reckon, without sacrificing my workout.

My diet today has been:

- Breakfast:  An apple and a banana;
- Lunch:  A salmon and potato (first 'starchy carbs' I've had in a while - but it was only a little bit, and tasted damn good!) salad;
- Dinner:  A tin of mackerel, a tin of tuna, a few cherry tomatoes and a few chillis.

Goodnight!

Day 44 : "Sod's Law"

It was only yesterday that, for the first time, it crossed my mind that I've been lucky not to get an injury as yet.  I think it was when I was writing about 'my aches having aches', that I thought well at least they are only aches.  Aches are good, as that means the muscle is breaking down and rebuilding. Pain on the other hand is bad.  Yes indeed, it was only yesterday that I was thinking that I'd gone from 'couch bum' to '43 visits to the gym in 43 days' - literally overnight - and what a lucky chap I was to be injury free.

In such situations, it seems that Sod's Law likes to kick in.

Less than 24 hours later, I'm in the gym doing some bicep curls with 35kg dumbbells.  As the reps started getting harder, I'd begun to cheat a bit by using my shoulders to throw out a few more, when I suddenly felt a muscle pull in the top of my right shoulder.  I probably should have stopped at that point, but as I was at the beginning of my biceps workout, I continued on with 24 barbell curls, 30 preacher curls, and 60 machine single-bicep curls.

After my stomach exercises, I started on the step machine.  About 5 minutes in, I felt something pull in my right calf (which I'd worked pretty hard on Saturday).  But I carried on 'stepping' to finish my usual 30 minutes of cardio, despite my leg not feeling quite right.

Ouch.  So I've come home with a very painful shoulder and a limp.  I've taken some ibuprofen and eaten lots of protein, hoping both will be a lot better by the morning.

That'll learn me for thinking how lucky I am.


My diet today has consisted of:

- Breakfast:  Nothing.  Not on purpose, but I rushed out of the door this morning forgetting to pick up any fruit.  (I did get a skinny gingerbread latte from Starbucks though... resisting the temptation to buy shortbread to replace the fruit!)
- Lunch:  A mackerel salad;
- Dinner:  A tin of mackerel, a tin of tuna, two pickled eggs, a few cherry tomatoes and a banana.

Tomorrow:  hoping I'll be able to battle my injuries to make it to the gym.  Can't give up now!

Day 43 : "Dissed by Chris Evans"

I woke up with a renewed energy this morning, looking forward to my first week in over a decade as a "thirteen stone something" man.  But I was brought back down to earth by Radio 2.

Driving to Southampton, I was listening to Chris Evans' Breakfast Show.  He was talking about weight loss and different ways to achieve quick results so, as I was stuck in traffic, I thought it might be apt to text him, not really thinking that I'd get a mention.

However, within a couple of minutes of hitting send, my recent achievement was broadcast to the nation.  Well, sort of.  In mis-paraphrasing my text, he totally missed the point, and poo-pooed my methods at the same time.

This was my slightly-full-of-myself text:

"Chris, I've eaten fish and salad and been to the gym every single day for the last six weeks, and dropped from 16 stone 7lb on 16th October to 13 stone 13lb as of yesterday! Simon, Swindon."

But utilising his questionable artistic license, this is what Chris Evans announced (if you're vaguely interested, you can hear it on Listen Again here http://www.bbc.co.uk/radio2/shows/chris-evans/ at 1:10:29 in today's show):

" 'Chris I've eaten fish and salad for the last six months, been to the gym every day, dropped 3 stone from 16 to 13, says Simon in Swindon.'  Si, yeah we know you can do it like that, <chuckling> we're just looking for other ways.  Yeah, we know fish and the gym on the daily menu would probably work, yeah, we are aware, thanks.  And well done by the way. We'll try and share in your thinness."

Six months!?  Of course that wouldn't necessarily be that impressive!  But I've done it in six weeks!! Affronted, I pulled over at the next opportunity, and sent him another text:

"6 weeks, Chris, not 6 months! Simon, Swindon"  I did put a smiley face on the end so as not to seem too aggressive.

But alas, by the time I got to Southampton 45 minutes later, there had been no public apology from the BBC.  Obviously, I'm not as important as Manuel from Fawlty Towers.  (Despite the fact that I was an extra in the made-for-TV film "A Wreath of Roses" in 1987.  My right ear was clearly visible in shot behind Fulton Mackay for a good 30 seconds.)

So Chris Evans is now OFF my Christmas Card list.  The ginger tosser.

My diet today has consisted of:

- Breakfast:  A banana;
- Lunch:  A tuna salad;
- Dinner:  A tin of tuna, a tin of mackerel, two pickled eggs and a few cherry tomatoes.

Gym:  Monday night chest and stomach workout, and 30 minutes on the cross trainer.

Down-with-the-kids Disclaimer:  In case any of my younger readers think I'm old and past it for listening to Radio 2:  I do listen to Scott Mills on Radio 1 on the way home.  And I don't mind a bit of Dubstep.  Innit.

Day 42 : "Sixth weekly weigh-in -- the results"

So here I am.  Three-quarters of the way into my challenge, and still going strong.  Although the last 3 weeks or so seem to have gone quite quickly, it does seem like an awfully long time ago that I was stuffing my face with all-you-can-eat Chinese, in 'preparation' for my forthcoming diet.

Today, I've had a banana for breakfast and a mackerel salad for lunch.  I did 50 minutes on the cross trainer at the gym this morning, followed by about three-and-a-half hours of house work.

Now, although that should have burned off a few calories, I was quite shocked by the results of my weigh-in this afternoon.  If you remember, I lost 14lbs in week one and 10lb in week two, but since then have been losing a steady 2-3lb a week.  And I really thought that, if anything, the weight loss would slow down even more at this stage.  But the results are below:


Week                     0              1              2               3               4             5              6

Body Fat             32.8%       29.4%       27.4%        26.7%       25.6%     25.5%       24.3%

Muscle Mass       33.9%       35.2%       35.8%        36.2%       36.6%     36.7%       37.4%

Weight                16st 7lb    15st 7lb    14st 11lb    14st 9lb     14st 6lb   14st 3lb    13st 13lb


Yes, I've lost 4lb this week!  I am, quite honestly, gob smacked.  And - of course - really, really chuffed.  I can't quite believe that in six weeks, I've gone from "16 stone something" to "13 stone something".  I honestly can't remember the last time I was "13 stone something".  It was, I think, somewhere in the region of at least a decade ago.

Not only that, but I've seen the biggest increase in muscle mass percentage points since the first week, and the biggest decrease in body fat percentage points since week two.  And what's really pleasing is that I've broken under the '25% body fat' mark - putting me in the 'moderate' range rather than 'high' for the first time in years!!

So quite a momentous week all round!

When I think as to why the weight loss may have increased rather than slowed this week, I can - I reckon - put it down to two things:

(1) With my strength increasing, I've been lifting bigger weights in the gym - really trying to push myself to my limits.  The breaking down and rebuilding process (which is what builds muscles) goes on for about two days in any muscle after you work it - with heavier weights breaking down and rebuilding more muscle, therefore burning more calories.  (I think this is the case with me, anyway, as I've ached more this week than ever before! Even my aches have aches today.)  Plus, muscles burn off calories even when resting - so the more muscle you have, the more calories you burn when doing nothing - and (without wanting to boast) I certainly have bigger muscles than I did six weeks ago.  My wife is delighted.

(2) As I mentioned earlier in the week, I've become a bit obsessive with eating protein straight after my workouts.  So I've been eating more fish than before, but eating it as soon as I get in from the gym, which I guess burns the calories off more quickly - and sends the proteins straight to my muscles.  Plus I've been eating a bit less in the way of fruit and veg, which I guess cuts down a bit on natural sugars.

Hey ho, I'm no expert, but that kind of makes sense to me.


Anyway, just to lighten the tone, let's talk about poo.

You may want to make sure you're not eating, or about to eat, if you read on...

I'll try to keep detail to a minimum.  But let's just say that I've always been very regular.  Every morning, virtually without fail.  And - at times of pigging out - sometimes twice a day.  I think last Christmas there may even have been some thrice-daily occasions.

But since the first couple of weeks of my challenge passed, my regularity has dropped, to the point where I can now go 4 days without... y'know... going.

For instance, in the last week:  I dropped the kids off at the pool last Sunday, with the next cable-laying not being until Thursday, and then didn't have a Winnie again until this morning.

I didn't think it was possible to go that long, especially not for a bloke.  I'm not constipated... I suppose I just don't have much to expel.  I guess it must be the lack of food intake, plus the healthiness of what I am actually eating means most of it just converts into muscle/energy with very little waste.

So not only am I hopefully improving my life expectancy with my new lifestyle, but I'll also spend a few less hours per year on the toilet - double bubble!!

Sorry, no more toilet talk, I promise!


Anyway, to move from 'out' to 'in':  it's healthy-treat night tonight, so I think I may forgo fish and salad this evening and cook myself a healthy chicken curry (no rice!) like last Sunday.  As it was a precursor to losing 4lbs this week, it certainly can't be a bad thing!

Coming up:  the final fortnight!!

Day 41 : "Two very different feelings of satisfaction..."

Today, I bought a new work suit.  Last time I bought a couple of suits - back in the summer - I got a 42" jacket with a 36" trouser... and probably should have got a 38" trouser, but squeezed into a tight 36" as didn't want to admit the fact that I'd put on weight.  In fact, the trousers have stretched with me and are out of shape, and I know that had I bought a suit in the few weeks prior to starting my challenge I would definitely have to have gone for a 38".

Today, I bought a 40" jacket, and a 34" trouser - and there's room to spare.  It felt great.


I did have a chocolate this afternoon though.  Just the one Cappuccino chocolate, from a pack that my wife bought in Thornton's this morning.  I ate it feeling relatively guilt-free though, what with it being the first chocolate I've consumed in virtually six weeks - and now knowing that I could eat just the one, without fear of then gobbling half the packet down.  I have to say though... it tasted great.


My diet today has consisted of:

- Breakfast: Scrambled egg on a piece of toast;
- Lunch:  Two tins of mackerel and a tin of tuna, a few nuts & raisins... and one cappuccino chocolate;
- Dinner:  Not sure yet... but it will no doubt be fish-based...

Gym:  A legs workout.  They are stiff.

Feeling good to be back in a 34" trouser and 40" jacket  for the first time in years!

(And note the marvellous Movember ' tache is still coming on well - mobro.co/simonwicks )

Tomorrow:  I can't quite believe I'll be at the 3/4 mark in my challenge, with my sixth weekly weigh-in!

Day 40 : "Rewired"

40 days - 40 visits to the gym!

One of the things that I've always thought makes trying to give up nice food, nice wine and vegging out (especially on a Friday night!) isn't so much the act of eating, drinking or doing those things.  It's the association of those types of things with pleasure which is hardwired into many of our brains during our earlier years.  Just the thought of doing those things fires synapses in the brain, which release pleasurable feelings.  Which usually override any feelings of guilt.

I've read before about 're-wiring' your brain, but never thought I'd do it.  But I'm beginning to think, by following this strict regime day-in, day-out, that I may be getting there - almost like brainwashing myself.

Driving home from Basingstoke this evening, I have to admit to getting that 'Friday feeling', which I've not really had for the last 2-3 weeks.  I was feeling a bit tired, and for the first time in a while was not looking forward to going to the gym.  And when I stopped at a petrol station to get fuel I actually eyed up the evil Ginsters - again, for the first time in a while -  thinking how great one would taste.

When I got back in my car and continued heading for Swindon, I began thinking how nice it would be to just veg out on the sofa for the evening, doing nothing but drinking a bottle of wine and eating crap. I didn't actually think I would - I've come to far to slip now - but the fantasy was there.  And the more I thought about it, the more I began to dread going to the gym.

Then something strange happened.

I had Radio 1 on, and a dance tune came on.  Pre-challenge, this would have heightened my 'Friday feeling'; I'd have imagined being in a club or at a party, and my brain would have automatically started to crave a beer and to just enjoy all the self-indulgent delights a weekend has to offer.

But tonight, it made me imagine working out in the gym.

There's usually dance music playing in my gym, so over the last six weeks this must have subtly rewired my brain - to the extent that it seems that I now 'automatically' associate dance music with working out, rather than with weekend indulgence.

And within seconds, I was back in the zone, and looking forward to getting into the gym.  You could have waved a Steak Bake under my nose, and I wouldn't have batted an eyelid.

So I enjoyed a Friday night back, forearms and stomach workout, followed by 30 minutes on the exercise bike.


My diet today has consisted of:

- Breakfast:  An apple and a banana;
- Lunch:  Some turkey breast and two apples;
- Dinner:  Two pickled eggs, two tins of mackerel, and a few nuts & raisins.


Tomorrow, I'm off to buy a new suit for work.  My current ones are hanging off me: I look like I'm wearing a sack, and I'm having to gather the waists of my trousers in with my belt.  When I got in from work yesterday, I literally took my trousers off without undoing the clasp or zip!

Day 39 : "Knackered"

Quick post tonight, as got home late this evening from Redhill (don't ya just love the M25!?) so had a later visit to the gym.  And I am actually knackered tonight... I think "gymin' it" through my cold has finally caught up with me.  A warm, comfy bed is calling!

Not much to report anyway - had a pretty standard day.  My daily diet update is thus:

- Breakfast: An apple and a banana;
- Lunch:  A chicken salad.  With lots of jalapenos.  Yum.
- Dinner: Three pickled eggs, a tin of mackerel and 240g of King Prawns.  Double yum, triple yum.   And a banana.

At the gym this evening, I did my Thursday night triceps and stomach workout, and 30 minutes on the cross trainer.  (Although it was a later visit, it is much more pleasant to be there when it's a bit quieter - especially after my early evening visit yesterday when it bore a resemblance to Piccadilly Circus.)

Can't believe I've only got 17 days to go!

Goodnight!!

Day 38 : "Time flies"

Well, I've felt a lot better today.  My cold has almost passed, after less than three days... my colds have often  seemed to hang around for weeks in recent years, so maybe this healthy living lark does have some benefits!  (I'm touching some wood right now as it'll be Sod's law, after making that statement, that I feel dog-rough again tomorrow morning...)

One thing I have noticed is that - as my personal challenge has begun (on the whole) to become a bit easier and a bit more routine - time is flying by.  For the first 2-3 weeks, it seemed like the 8 weeks might last forever; my "56 days of Hell" tagline felt, at times, extremely apt - but maybe more like an eternal damnation to Hell.  However, I was then gob-smacked by how quickly I seemed to move from my fourth weekly weigh-in to my fifth, and can't believe that once I get tomorrow out of the way I'll be getting on for being half-way through week six.  In fact, I've already started to think that I'll be a bit sad when it does all end.

Yes, the whole challenge is somewhat less tortuous now.  Someone tried to tempt me with a chocolate muffin at work today, but I easily resisted, without even remotely wanting to eat it - though I did have a little sniff (thanks, Lara!)


Once again, I was positively champing at the bit to get into the gym tonight - a feeling that still seems so alien, but so good -  and I did a big shoulders workout, followed by some stomach exercises and 30 minutes on the step machine.  It was my first go on a step machine during my challenge, and I only got on it as I got to the gym a bit earlier than usual tonight - during 'peak time' - so all the cross trainers were being used.  And I didn't fancy the bike - as I feel a bit lazy on there sometimes 'cos I'm sitting down.  But the step machine was good - it made me sweat like a dyslexic on Countdown.


My diet today has consisted of:

- Breakfast:  An apple;
- Lunch:  A bean salad and a tin of mackerel;
- Dinner:  Two pickled eggs, two tins of mackerel, a banana, and a few nuts & raisins.


I'm going to make the most of being home a bit earlier today - gymmed, eaten, showered and blogged already - wow, I can actually have an evening!

Day 37 : "All or nothing"

Now that a reasonable amount of my fat has gone, I've started to find myself obsessing a little bit with how quickly I can start building up muscle.  I don't want to go too mad, as would like to lose more weight before I start plateauing.  But, at the same time, I figure that I've still got a fair bit of fat to lose so should be able to lose that at a faster rate than I build muscle anyway, as long as I continue to keep the fat and carbs in my diet to a minimum.

One of the keys to building muscle (as well as to losing fat) seems to be to get lots of protein into you - particularly before or after a workout.  So I've found for the last few days that - rather than coming in from the gym, showering, writing my blog and then eating - I've been eating the protein from my dinner as soon as I get in, envisaging it jetting straight off into my still pulsating muscles.  It's led to some fairly disjointed meals.  Whilst I'm at the gym, my wife usually boils a couple of eggs for me to have with my salad (...oh yes, it's an exciting life we live in the Wicks household!...)  But yesterday evening when I got in from the gym, I just ate the eggs straight away.  Then I ate all the salmon off my salad, which my wife had lovingly prepared, before eating the vegetables later.

Tonight, I again ate my two eggs as soon as I got in.  And, as my wife hadn't made me a salad tonight (yes, I know, I should trade her in), I decided not to bother wasting time making one myself - so just devoured two tins of tuna instead.  Muscles ahoy!

And I've already started thinking that - once I've shed more fat and finished my initial 8 week challenge - perhaps I'll buy some of that whey protein powder that body builders use, and really start bulking my muscles up.

Sometimes, I do wish I'd do things by halves.


So my diet today has been:

- Breakfast:  An apple;
- Lunch:  An egg and bean salad;
- Dinner:  Two eggs, two tins of tuna, and a few nuts & raisins.

Gym:  Tuesday night biceps and stomach workout, and 30 minutes on the cross trainer.  (Like yesterday, I was feeling a bit rough today, but the gym seems to have temporarily knocked any illness out of me again.  In fact, I feel a bit high.  Woo hoo!)

Day 36 : "Cure for the common cold"

Week 6 did not start well.

One thought that's lingered in the back of my mind since I started my challenge has been "what if I get ill?"  I've asked myself if I could haul myself to the gym if I felt really rough, just so I didn't break my commitments.  The worst thing would have to be sickness and diarrhoea.

Thankfully, the worst hasn't (yet, touch wood!) come true.  But yesterday evening, I started coming down with a cold.  And it came on so strong, from nowhere, that I had a terrible night's sleep - it's one of those horrible dry colds that totally dehydrates you, so that you keep waking up with a ridiculously parched mouth... and because you keep having to drink water in an attempt to hydrate yourself in order to sleep, you then have to keep getting up to pee.  I must have gone five times during the night. And when I did actually get a few snippets of sleep, I kept dreaming I was already at work. Aaaaarghh!

By the time I got up at 6am to drive to Milton Keynes, I felt awful.  Not only was I knackered and full of a cold, but the aches in my muscles from the gym (which I've got used to now, and even enjoy) seemed to be heightened ten-fold.  What a Monday.

By the time I got back home this evening at 7:15pm, I just wanted to curl up in a warm bed - aching, sniffling and feeling sorry for myself - and eat some comfort food.  A big, warm shepherd's pie would have been lovely.

Instead, I put on my shorts, vest and trainers, and hauled myself to the gym.

It really was the last place I wanted to go tonight.  But, amazingly, by the time I started doing some bench presses (Monday night is chest night...) I started feeling a lot better, and by the time I moved onto my stomach exercises I'd forgotten all about my cold.  I did start to feel a bit fatigued when doing sit-ups... and then when I got on the cross trainer I actually spent the first five minutes thinking I might die.

However, then the endorphins kicked in again: I got into the zone, and half an hour later walked out of the gym feeling great!  I've come home, had a salad and am now writing my blog feeling pretty dapper. Probably ten times better than if I'd curled up in bed like a wet lettuce when I got in from work. Endorphins rock!


My diet today has consisted of:

- Breakfast:  An apple;
- Lunch:  A mackerel salad;
- Dinner:  A salmon salad and a banana.

Now I'm going to go and curl up in bed like a wet lettuce.

Day 35 : "Fifth weekly weigh-in -- the results"

Well, I didn't win at poker last night, so maybe fish and tee-totalism isn't so good for my card skills after all!  (I think I'll get smashed at the next one, and hopefully recoup some money!)  After purposefully skipping dinner, I did eat allow myself to eat some pretzels and munched through a few crisps as well... but didn't go overboard.  I'm so used to not drinking alcohol now that it wasn't too hard watching my friends drink... but I did manage to gulp my way through nearly 4 litres of diet coke, which was probably my way of compensating for the fact that I couldn't drink pints of beer!

Anyway, it was weigh in day today - 5 weeks gone now of 8.  And I'm pleased to say that - despite more modest decreases in body fat and increases in muscle mass - I've shed another 3lb !



                         Week 0         Week 1         Week 2         Week 3        Week 4       Week 5

Body Fat             32.8%            29.4%           27.4%            26.7%          25.6%         25.5%

Muscle Mass       33.9%            35.2%           35.8%            36.2%          36.6%         36.7%

Weight                16st 7lb        15st 7lb        14st 11lb        14st 9lb        14st 6lb       14st 3lb

That now totals 32lb in 5 weeks!

You may remember that 3 weeks ago I found a picture of a 24lb fish to represent how much weight I had lost.  So I thought I'd find one to represent how much I've now lost in 5 weeks... so here is a 32 lb-er:

And, as my waistline shrinks, it's not just my muscles that are growing either.

Yes, my Movember (Hulk Hogan / Rufus Hounds / 70s Porn Star) moustache is - after 20 days of growth - coming on a treat:

So please can I ask you, if you've been enjoying my blog, to make a donation...  no matter how small, as every penny helps and it all goes to a good cause (fighting men's cancers).  You can donate here:

http://mobro.co/SimonWicks

Thank you!

By the way, my diet today has consisted of:

- Breakfast:  An apple;
- Lunch:  A crab salad;
- Dinner:  Not sure yet!  Sunday night is healthy treat night, and there's some chicken in the fridge - so I'm thinking about maybe rustling up a healthy chicken curry.

Gym today:  An hour on the cross trainer.

Now, please go and donate...  :-)

Day 34 : "Pre-Poker Post"

Very quick post this evening, as will soon be playing poker with some friends - without drinking beer, or eating too many snacks, which will be weird.  I've skipped dinner so I can have a few pretzels this evening though... and I'm hoping the lack of alcohol will make me sharp enough to win!

Did a big legs workout at the gym this morning - I did some proper squat thrusts with a weighted bar for the first time today.  Ouch.

My diet today has been:

- Breakfast: Scrambled egg on toast;
- Lunch:  Tuna salad;
- Dinner:  A few pretzels/snacks this evening!  Washed down with diet coke.

Tomorrow:  The 5-week weigh-in!

Day 33 : "A tee-total-triumph"

Well today marks a fairly momentous day in terms of my health and fitness.

I can now say that I've gone longer without a drop of alcohol than I've ever been before in - I reckon - at least the last two decades.

Now, I'm no alcoholic, but have always been one of those people - like many - that enjoys a drink at the weekend, even if it's just a beer or two on a Friday night after a long week at work.  And a couple more on Saturday.  With the odd 'binge' thrown in from time-to-time when we go out on the razz, or host/attend parties.

In the summer of 2009, when I went on a less-extreme-than-the-current-one health kick, I gave up drinking for 32 days.  Then, on Day 33, I went out with some friends in Old Town and got hammered.

So today marks the longest time I've gone without a drink in - I'm pretty sure - my adult life (and possibly my later-adolescence too!)  And I can genuinely say that I'm not missing it all right now, even if it is a Friday.  I feel so healthy right now, that the thought of giving myself a muzzy head tomorrow sucks.  (Although I'm not sure if I'm going to find it quite so easy at my Poker Night tomorrow...)

Cheers!!


I did a big back workout at the gym tonight (I'll be sore tomorrow) followed by a stomach workout and 30 minutes on the cross trainer.  For the first time, I got the courage to do some chin-ups on a bar at the gym, without worrying about looking like an absolute ass.  Well, actually, I did worry about looking like an absolute ass, but don't think I actually ended up looking like one.  I used to have a go on my eldest son's pull-up bar at home and could never do more than 1-2, but now I'm lighter and stronger, I can manage 8-9 in a set... not bad, I suppose, after less than 5 weeks!


My diet today has consisted of:

- Breakfast:  An apple and a banana;
- Lunch:  A pot of anchovies in garlic & citrus - yum! (No, Becky Johnson, you can't tempt me with your evil doughnuts!)
- Dinner:  A salmon salad.

This weekend, I shall be staying well away from coconut-flavoured nuts.  Begone, Demon Seeds!

Day 32 : "Cured?"

Today, I had to travel between two offices over lunchtime and wanted to eat in my car.  So I found myself in Tesco in a bit of a quandry.  Tins of mackerel don't really lend themselves well to being eaten in a car - unless, of course, one wants to arrive at ones destination covered in stains and smelling like Billingsgate Fish Market on a sunny afternoon.  And salad's not a very viable option for the M4 either.  Five weeks ago I might have grabbed a sandwich or a wrap but - as you may have realised by now - I've almost totally cut starchy carbs out of my diet.  So that was a no go.

Then I spotted some packs of Biltong.  I remembered reading once that cured meat is really good for you, as it's low in fat and high in protein.  So I checked it out and yes, indeed, it is.  So I ended up enjoying two 50g packs of Biltong whilst driving, and it was delicious - with only 2.4g of saturated fat per 100g, 2.7g of carbohydrate, and a whopping 46g of protein.

Back to fish tomorrow though, no doubt.  I have this weird mindset that I can't treat my taste buds too much or too often - even if the tasty food is fairly healthy - as otherwise it might be Biltong today and half a pound of chocolate tomorrow.

So my diet today has consisted of:

- Breakfast:  An apple and a banana;
- Lunch:  100g of Biltong;
- Dinner:  Poached salmon and veg.

At the gym tonight, I did a triceps and forearm workout, and 30 minutes on the exercise bike.

Since my Men's Health Big Book of Exercises arrived on Friday, I've dipped into it most days for ideas (like the forearms workout!).  And something weird is happening.  I've started to find myself laying in bed at night, or driving along in my car, with my mind drifting to thinking about my next trip to the gym and looking forward - really looking forward - to working out.  I honestly thought that forcing myself to go to the gym every day would become a real drag, but it's amazingly turning out to be quite the opposite - I think I might actually be becoming addicted to exercise.  That is something that I've heard people say before but really, genuinely, could never imagine myself ever saying - let alone feeling.

Now, bear in mind that when I set myself this challenge and committed to it in my first blog post - five weeks ago - it was four days before I even began the challenge, and I had no idea how it would turn out, or even if I'd be able to stick to it.  Like many people, throughout the years I would force myself to exercise at times, but I could never say I loved it, and it would always slip after a few days or weeks.

But I can now genuinely say that by forcing myself for a few weeks to work out every single day, it seems that I have actually started to become a bit obsessed with doing it - whereas I never felt like that at the points in my life where I maybe just worked out, a bit half-heartedly, 2-3 times a week.

Remember, I'm not some fitness addict saying this.  Or, at least, five weeks ago I wasn't: I had turned into an overweight, unfit, over-eating, non-exercising slob.  However, I am genuinely starting to think that by really forcing myself do this challenge in an almost obsessive way, I actually may have found a way to actually want to have a changed lifestyle, for good.  (Well, I can only hope.)


God, after that little speech, I'm going to look like such a twat if I stop going to the gym in three-and-half-weeks time and stuff my face with pies instead...

Day 31 : "Just another day"

Day 31 was really quite a nondescript day in terms of my challenge.  Had a boiled egg and a banana for breakfast, went to work and enjoyed some comments about my weight loss, had a four-bean salad and a tin of mackerel for lunch, popped home and then went to the gym where I did a shoulders and stomach workout followed by 30 minutes on the cross trainer, came home and had a shower, and then made a tuna salad.  And ate it.  All without really giving any of it a second thought.

Maybe this is now normality.

Oh, and I did eat a Fruitella.  Just the one.

Day 30 : "Room to spare"

Very quick post tonight, as had a late meeting this evening so didn't make it to the gym until just before 9pm.  Still did my full biceps and stomach workout though, followed by 30 minutes on the cross trainer, and got back in at 10pm.  I hope the late, great Roy Castle is getting his trumpet out in heaven and playing a bit of "Dedication" for me.


I forgot to mention yesterday (I was probably so incensed by the watermelon-graffiti incident that I forgot), but around 5 weeks ago - not long before I started my challenge - I bought some new shirts for work.  It was only when I went to put one of them on that I realised I'd bought a 'slim fit' in error.  I could barely get the buttons done up, and it was a million miles away from doing up round the neck. (In hindsight, that was maybe one of the things that subconsciously spurred me into starting this challenge.)  But yesterday morning, I got that shirt out again and wore it to work.  It fitted a treat, with room to spare - I could even get all the fingers on one hand down between my neck and the collar. Chuffed wasn't the word.


My diet today:

- Breakfast:  A boiled egg and a banana;
- Lunch:  Two tins of mackerel;
- Dinner:  A mackerel salad.


I've arranged a poker night at my house for this Saturday with a few of 'the lads'.  This will be a real test, as our poker nights are normally times for drinking copious amounts of beer and whiskey, and munching on crisps and nuts.  I have to remain sober and healthy, without joining them in their indulgence.  If I can do this, I can do anything...

Day 29 : "Bloody Chav"

Just a quick post tonight, as I stopped to do the weekly shop on the way home from Milton Keynes, so had a late visit to the gym.  How strange, yet wonderful, it still seems to see a trolley so full of salad and fruit, and devoid of pies and chocolates.  The delight was marred only slightly by the inbreds in Asda:  I had to exchange my water melon at the checkout, as when putting it in my bag I noticed someone had scrawled "F Off" on it in blue biro, and signed it.  The bastard.


Slight confession.  I ate some deep fried chicked coujons at the quiz night last night, after someone put them on my table.  I didn't order them.  But I class Sunday night as treat night so, although it wasn't quite as healthy as a plate of veg, I'm not going to beat myself up over it after losing 3lb.  What goes on on Sunday night, stays on Sunday night.

Conversely, my very healthy diet today has consisted of:

- Breakfast:  An apple;
- Lunch:  A crayfish medley (check me!) and a banana;
- Dinner:  A mackerel salad.

Gym:  Monday night chest & stomach workout, and 30 minutes on the cross trainer.  Used some training ideas from my Men's Health Big Book of Exercises which arrived on Friday.  Woop woop!

Off for a shower now, before I stick to the chair.  Night!

Day 28 : "Fourth weekly weigh-in -- the results"

So, I've arrived at the half-way point.  The home stretch lays before me.  That feels good... as it doesn't seem that long ago that I was in my first week, and 8 weeks seemed like such a long, insurmountable, way away.  It also feels great to be able to say that I've now been to the gym every single day for 4 weeks, and that I've not touched a drop of alcohol for 28 days.  (I remember going tee-total in the summer of 2009 for 32 days when on a previous health kick - the longest I've gone without a drink, probably, in my adult life - so I've just got another four days of sobriety to go to top that!)

My Sunday gym visit usually consists of just 30 minutes on the cross trainer.  However today - partly because I skipped my cardio on Friday following my dental treatment, and partly in penance for consuming too many nuts yesterday - I spent 60 minutes on the cross trainer instead, and then threw in 20 minutes on the rowing machine for good measure (after only eating a banana for breakfast). Following on from a big legs workout yesterday morning, my legs are now stiff as planks.  It kinda feels good... even though I'm walking like I just shit myself.

Anyway, the regime seems to be paying off.  Here are my results from this afternoon's mid-way weigh-in:


                         Week 0                Week 1               Week 2              Week 3             Week 4

Body Fat            32.8%                   29.4%                 27.4%                26.7%               25.6%

Muscle Mass      33.9%                   35.2%                 35.8%                36.2%               36.6%

Weight               16st 7lb                15st 7lb              14st 11lb             14st 9lb            14st 6lb



Yep, I've lost another 3lb this week, breaking through the 2 stone total weight loss barrier!! And my body fat continues to drop rapidly - a 1.1% percentage point decrease this week! - as my muscle mass continues to grow.  Rock!

A couple of people have asked me what my gym regime consists of, so I thought I'd take this opportunity to post my usual weekly work-out plan.  I'm no expert, but I've tried to combine a mixture of weights (6 days a week, for burning fat and building muscle), cardio (6 days a week, for burning fat and conditioning) and - since the beginning of week two - 5 stomach sessions a week (as, one day, if I eventually manage to get rid of all the fat, perhaps there'll be a muscle lurking under there somewhere...)  I also (apart from today) take it a bit easier at the weekend, so that I can look forward to the weekend a bit more, and don't totally run myself into the ground...

Mon:  Chest workout, stomach & 30 mins cardio
Tues:  Biceps workout, stomach & 30 mins cardio
Weds: Shoulders workout, stomach & 30 mins cardio
Thurs:  Triceps workout, stomach & 30 mins cardio
Fri:  Back workout, stomach & 30 mins cardio
Sat:  Legs workout
Sun:  30 mins cross trainer

For cardio on Mon-Fri, I sometimes use the exercise bike or rowing machine, but mainly cross train as it burns off more calories (personally, I hate running / running machines, so don't put myself through that!)

Anyway, I'm off to a charity quiz night tonight - time to see if all that fish has paid any dividends to my brain!

Coming up:  Another 4 weeks of hell !

Day 27 : "Nuts for Nuts"

So, today started off good.  I had a banana for breakfast, went to the gym for my against-medical-advice-legs-workout (thankfully, without blood gushing from my mouth), and then had a tin of tuna when I got home.

My wife's away so, after dropping my son off at his friend's house, I took my two younger sons into town as I had to get two new front tyres for my car.  I had an hour to kill as the garage had to go pick up the tyres, so I took George and Henry into the town centre, telling them I'd treat them to a McDonalds for lunch.  Then I remembered that I'm on a diet, so was therefore about to torture myself. I love McDonalds, so a trip there would normally consist of a Big Mac and large fries.  I thought about having nothing, but it was lunch time after all and the food smelt so good.  So I found the healthiest sounding thing on the menu - a grilled chicken salad wrap - and ordered that.  When the server asked me if I wanted the meal (i.e. with fries) I almost caved, but managed to say 'no'.  I felt very healthy eating my wrap, as my boys tucked into cheeseburgers and fries.

After lunch, George and Henry asked if they could have some sweets (yeah, great, thanks kids), so I took them into the market, and we ended up in a Thai shop buying some Thai chocolate & strawberry biscuity-things.  Then I spotted them.  Coconut flavour nuts.  I love coconut.  I love nuts.  But both together!?  I grabbed a tin, telling myself I'd save them for Christmas.

Three minutes later, I was stood outside the market eating a handful of them.  They were delicious.

Throughout this afternoon, I've had quite a few more handfuls of them.  Thankfully they are - according to the tin - "dry roasted without oil", and the odd handful of nuts are good for you, plus they're quite high in protein.  But what I've eaten amounts to more than "odd", so I've probably also consumed more fat than I've had in any one day since I started my challenge almost four weeks ago, not to mention the carbs they contain too.  But they're shut away in the cupboard now, and won't be coming out again today.  Bad nuts, Naughty nuts.

So my diet today has consisted of:

- Breakfast:  A banana;
- Post-gym snack:  A tin of tuna;
- Lunch:  A grilled chicken wrap;
- Afternoon snack:  Too many coconut flavour nuts;
- Dinner:  A salmon salad.

Must do better!

Tomorrow:  My mid-way weigh-in!!

Day 26 : "A medical dilemma"

Today I faced a real dilemma, which has totally tested my commitment to my 8 week challenge.

This afternoon, I visited the dentist to have a broken wisdom tooth removed.  I can't say it was the most pleasant experience of my life.

As I stood back in reception waiting to pay for my treatment, feeling a bit wobbly and biting down on a gauze to try and stop the bleeding, I began to read the "Post Extraction Advice" sheet that my dentist had handed me.  There was advice on not eating or drinking for 3 hours, rinsing with salt water after every meal for 5 days, biting on a gauze swab if the wound bleeds, taking painkillers, avoiding smoking, avoiding alcohol ("no problem" I thought smugly), not probing the hole with my tongue (eeugh).  No great shakes.  But when I got to the last two points, my mind started racing:


9)  DO NOT do anything strenuous i.e. exercising for 24 hours.


10)  DO NOT lift anything heavy for 24 hours.

No exercising!!  But my 8 week challenge states that I MUST exercise EVERY day, and during week two I revised this to I WILL visit the gym EVERY day!

My first rational thought was that I'd have to give it a miss for today, and probably tomorrow as well (as, due to my wife going off to visit a friend and my eldest, 14-year old son - AKA live-in babysitter - also going to a friend's, I can only visit the gym before 11am tomorrow - which will still be well within the 24 hours).  After all, the medical advice stated "DO NOT".  I'd just had a major tooth extraction, was feeling pretty woozy, and my mouth was bleeding.  Doing anything strenuous within the next day, which would send blood rushing to my head, could cause the hole to start bleeding copiously again.  It was a good enough reason not to go.

Then I started to imagine, instead of being able to say to people after I eventually finish my challenge, "I went to the gym every day for 56 days," I'd have to say "I went to the gym every day for 56 days, oh, apart from the two days I took off when I had a tooth out."  It wouldn't be the same.  I'd have broken my challenge, even if it was on the basis of medical advice.

So I resolved there and then to go anyway.  I could do a lesser workout: rather than doing my usual Friday night back and stomach workout plus 30 minutes cardio, I could just do the back workout and give the abs and cardio a miss for one night, so as not to be as strenuous.  At the same time, I imagined myself in front of the mirror in the gym, lifting weights with blood pumping out of my mouth (DO NOT lift anything heavy for 24 hours.)  But Friday night is my back night!

However, things went downhill when I got home.  I felt pretty crap from the injections and the extraction. But to make it worse, I hadn't had lunch before I went to the dentist, and was then instructed by my Post Extraction Advice sheet " DO NOT have anything to eat or drink for 3 hours".

So my body was living off a single banana that I'd eaten at about 7:45am.  By 5pm, I was feeling dizzy every time I stood up - I'd literally run out of fuel.  I was so unsteady on my feet, that I just couldn't imagine being in the gym.

At 5:30pm, I ate two slices of toast with marmite and a banana (I felt like I needed some carbs to fuel my body, and didn't fancy getting tuna stuck in my new hole anyway...).  Then I put on my gym gear, and went.

I did my full back workout, and threw in a few sit-ups for good luck.

No fainting.  No blood.  (Maybe I've got that to come during my visit tomorrow morning!)  Although, with the life coming back into my gums and the blood pumping round my head, my mouth did bloody hurt.

But what do they say?  "No pain, no gain!"


My diet today:

- Breakfast:  A banana;
- Lunch:  Nothing;
- Pre-gym snack:  Two slices of toast with marmite, and a banana;
- Dinner:  I'm actually going to eat some more toast and marmite, and some fruit- it will be a lot easier to keep it on one side of my mouth than salad and fish.  I really don't like the thought of bits of lettuce and tuna getting stuck in my extraction hole.  Yuk.

Day 25 : "Sweets and Sherry"

Today, I ate a sweet.

I didn't feel bad.  I didn't worry before eating it that I might subsequently go to Tesco, buy three bags of pear drops and eat the lot.  I just had the one, in the office, as my colleague Lucy was passing around some ridiculously sour sweets and I wanted to try it.  So I sucked it until it was gone, relishing it, and then thought about sweets no more.  Result.

But driving home from work, I did start thinking about alcohol.  I was actually wondering if - having now gone verging on four weeks without a drink - I could become tee-total for good.  And I reckon I could do it right up to Christmas Day.  I'm not craving a beer.  I don't really fancy a glass of wine.  But, I can't imagine Christmas morning without a glass of sherry!  How sad is that?  I think I'm starting to get past that neuro-programmed issue of associating alcohol and good food with having a good time... but turning into an old lady instead.


I've just got back from the gym, where I did my Thursday night triceps and stomach workout and 30 minutes on the cross trainer.  I had that weird experience again, during the 2-minute drive there, of desperately wanting to get in there, even though I'd been there for the previous 24 days.  I was feeling a bit tired before I went, but knew once I got in there it would energise me - and it did.  (A few weeks ago, I never thought I'd be writing stuff like this in a million years!)


My diet today has consisted of:

- Breakfast:  Just a banana.  The apple had turned a bit, so I didn't bother with it;
- Lunch:  A pea and Edamame bean salad, and a tin of mackerel;
- Dinner:  A mackerel salad and some water melon.

Tomorrow afternoon:  I'm going to have a broken wisdom tooth removed at the dentist.  I'm worried that I might get a sudden craving to drink the cup of that nice-tasting purple mouth swill.