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Comment by Chris Fuggle on February 26, 2010 at 7:10pm

Great to hear you're moving in the right direction. I've had an absolute shocker this week! Zero exercise (so far) and 3 beer nights, although one was for charity! Runs booked in for Saturday and Sunday. Weigh in Sunday which could be a step backwards and then back on track next week. I am going to stick with this because, like you Julie, I feel so much better when I do!


Thanks for pushing us in the right direction Dan.

Comment by Julie Leavitt on February 26, 2010 at 10:59am

Can I just thank Dan for the extra little push I needed to start eating healthier! I have made a conscious effort in the past 2 weeks to eat at least 100 g of protein a day and it has made all the difference! I haven't stepped on a scale, but I can feel the difference just in my energy levels and my mood. I try to eat an amount of protein with every meal (6 littles a day) and mix it up with some carbs (fruits :) and complex). Seriously, it has made such a difference! Its just so easy to get back into poor eating habits so I can see that I have my work cut out for me in the future. Not only will I have to stay motivated to continuously work out and make my workouts more intense, I'll also have to make a serious effort to keep my eating habits regular and healthy. But I thank him anyway for the kick in the butt. I've been sick with a tonsil infection so I've been resting (ahem...with the exception of last night) and will get back to the after my KL tourney next week. Then I'll let everyone know my weight (*gasp*) and my goals and progress. Yikes!
thanks again!!

Comment by Chris Fuggle on February 17, 2010 at 8:03pm

Hi Dan,

The timings really aren't easy are they?! The day seems to fly by and food is not always that accessible. I am trying to think through the day a bit more. Last two days below. Still some way to go but I know what I am aiming for so thanks. Really appreciate the advice.

Yesterday:

6:00am - Weetabix x 2 with a little sugar
11:30am - Rice with chicken and egg
4pm - Raisins, dates and unsalted mixed nuts
8pm - Wheat baguette, ham, cream cheese, avocado and tomato

Today:

6:00am - Granola Bar and bag of dried apricots
9:00am - Raisins, dates and unsalted mixed nuts
12:30pm - Subway 6inch club on wheat with light mayo
8pm - Smoked salmon and egg sandwich. Pineapple

Comment by Fitcorp Asia - Fitness Experts on February 16, 2010 at 9:45am

Hey Chris,

I would suggest you try and get a more hearty breakfast in early rather than just fruit. If you are going to eat fruit (unless it is immediately post workout), combine with a source of protein. That goes for your evening snack of cherries and strawberries. Limit the cashews.

Good thing is you have your meal frequency, early lunch and dinner options looking good!

Also just keep an eye on your timing and try to keep it to 3 hours between meals/food. 4.5 is atad long, and especially on a small breakfast of fruit (Breakfast should be some complex carbs that will keep you full and energized for first few hours of the day) Oats always a good option and 'spice' it up with almonds, dried fruit, cinnamon etc... or sprinkle your chocolate protein powder on top!

Comment by Gary Sakuma on February 16, 2010 at 9:31am

have you ever had problems with shrimp in Thailand?

Comment by Chris Fuggle on February 15, 2010 at 8:10pm

Today's diet....

7am - Whole cantaloop
11:30am - Tuna pasta no cheese
3pm - Small pack of cashews
6:30pm - Cous Cous and 2 peppers stuffed with feta, tomatoes and pesto
8:00pm - Bowl of cherries and strawberries.

What d'ya reckon?

Comment by John Ryan Dooley on February 15, 2010 at 10:58am

Oh

Comment by Fitcorp Asia - Fitness Experts on February 15, 2010 at 10:28am

it is extremely difficult to add lean muscle mass with body weight training and even traditional strength training. This is misconception is common. The right (HIGH) training intensity, training to failure, consistently with the right nutrition for adequate muscle recovery and energy are crucial to add even grams of muscle.

You will find that the additional weight on the scales is due to the increased water rentention within the muscle. Muscle is a whopping 70-75% water and required for efficient nutrition and waste transportation, protein resynthesis and recovery.

And yeah the strength training is ESSENTIAL for fat loss. Amazingly the whole objective of strength training is to increase your post metabolic rate and effeciently burn additional calories and fat when NOT exercising.

But greeat work guys, keep moving!

D.
www.fitcorpasia.com
www.fatlossclub.ning.com

Comment by John Ryan Dooley on February 15, 2010 at 9:50am

Chris,
Have you been doing any push-ups or weight training? I remember my weight coming to a stand-still and then even increasing a bit in the past because of muscle weight

Comment by Fitcorp Asia - Fitness Experts on February 14, 2010 at 10:15pm

Youre very welcome Chris! This si what we do! happy to help!

Yep you are right, Eat light eat often!

Perhaps you should post what you are eating and at what time and I can add some feedback. With what you are saying, Im not sure if a few pumkin seeds are going to crack it!

You probably want to get a good fibre in there with your protein.

So post your meals and timing and we'll take a look at it:

Dan.
www.fitcorpasia.com

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