5 Weeks in

[blahman]

Over the 4 week hump where not alot happened in the last week. I took the week four rather easy and changed my program up a little with different exercises with lots more compund movements but still doing the same rowing running cardio.

At the end of week four I have lost 6kg or 13.2pds which I think is fantastic.My fat test at week three didnt show alot of movement but things are certainly shifting around to different places. The only downside are my shins still hurt from running after getting up to nearly 2km in 10mins now. But overall am feeling great healthy and loving it

Diet wise I have stuck to

Meal 1 Oats
Meal 2 Cottage cheese on crackers banana
Meal 3 Tuna on Crackers with orange and muesile bar
Meal 4 Protein Shake with milkwith handful of almonds
Workout
Meal 5 Protein shake with milk
Meal 6 Generally meat and salad eg fish steak or chicken or chicken stirfry

I dont seem to be hungry apart from between brekkie at 5am or smoko at 830am. Thinking of adding another shake with Brekkie.

[Chris]

when you're running, make sure you aren't slapping your foot down. When we run fast, it's easier to over-stride, land with the heel and then the foot slaps down. This causes shin splints. You want to try to land on the middle of the foot.

Great job so far, keep it up!

[dankelt]

Ha! I had to google brekkie and smoko! I'm going to assume meal 1 is brekkie and meal 2 is smoko. Adding some protein to meal 1 should help with the hunger.

-Dan

[blahman]

Thanks for the advice on the shins splints. I am now running on speed 12 on the treadmill (started at 8) Rowing 5.05km in 21mins or 3.1 in 13mins.

Measurements:
weight 102.3 start tonight 96kg
chest 112cm now 107cm
waist 105.5 now 97.5
hips 114 now 106.5
thigh 59 now 57
mid calf 41.5 now 40.5
bicep 37 now 36

body fat 26.4 now 25.28 (But couldnot get accrate reading on back measurement as there was nothing to grab so we stuck with the old measurement) So gutt feeling less than 25% fat.

Am less concerned about weigth fluctuations and things now just go do the workout and eat eat right

[blahman]

got sick after christmas but still managed to keep the gym thing going one way or another.

Back into it hardcore now. Halfway thru week 7 and 8.5kg lost from starting weight 102.3kg. Gut has almost gone, muscles are growing especially the legs and back. Feeling good running, rowing and generally doing things. Adding more cardio with ocean kayaking sprint training for 2km on then 2km cruise.

Aim is for 12kg overall and am still on track for that. Although I must have 6 meals each day rather than the 5 I stuck to for the first couple of weeks.

[VesperLynd]

Blahman,

A good way to know that you're not over striding and striking your heal is to look down and make sure you do not see your quads while you're running. Also, when you're running, you should have a slight lean forward, therefore, you use gravity as momentum. Check out chi running on you tube. It's a great way to learn how to run more efficient.