James McQuarrie

A collection of random links and thoughts curated by James McQuarrie

2013 Fitness plan: Days 5, 6 and 7 Week 1

I was away over the weekend so didn’t get a chance to update you all on Friday’s progress or how I got on over the weekend.

Friday I managed to fit in my run in the morning and a weights session in the afternoon before heading down to the Isle of Wight for a few days.

The 5km run felt a little harder than on Thursday morning, but I covered the distance 9 seconds faster than Thursday, so it can’t have been too bad.

In the afternoon I did the same workout that I’d done on Tuesday evening:

  • 1 set of 10 (5 on each side) kettle-bell clean and presses with a 28kg bell
  • 3 sets of 10 (5 on each side) kettle-bell clean and presses with a 20kg bell
  • 1 final set of 10 (5 on each side) kettle-bell clean and presses with a 28kg bell.

I’m still not up to completing all sets with the 28kg bell yet, but I hope to be close by the end of this six week plan. (One minute rest between each set).

I ate well on Friday too in the main, but did give in and have a small (125ml) glass of red wine when we got to the Isle and a biscuit. But on the whole I ate according to the slow carb diet:

  • breakfast was 3 eggs, spinach and salsa in a wrap with a mug of green tea
  • lunch was a bowl of veg and chickpea soup
  • dinner (on the go) was a Marks & Spencers Falafel and humous salad, a pack of roast beef slices (6) and a black coffee
  • I also had a protein shake post run and one post workout
  • a small glass of red wine
  • four pints of water throughout the day
  • one biscuit.

Morning Measurements

Weight: 101.9kg – up 0.8kg from Thursday
Body Fat percentage: 19% – down 0.3% from Thursday
BMI: 26 – up 0.2 from Thursday


Saturday was my first treat (or cheat) day of the six week training plan, which meant I didn’t do any training and could eat or drink anything and everything.

I didn’t go too crazy, but being out and about on the Isle for the weekend lead to eating out for lunch and dinner and having a few drinks with people all day too:

  • breakfast was 3 small croissants with chocolate spread thickly spread on each, a glass of pomegranate juice and a cup of milky tea
  • lunch was a pub lunch of a pint of local ale and burger and chips (fries if you prefer) with a little coleslaw salad on the side
  • then we met with some friends in the afternoon and I had 3 more pints of beer
  • dinner was a Chinese takeaway (several dishes shared between 6 of us), some nibbles (nuts, olives, etc) and 2 more pints of beer followed by a cup of tea and a pint of water
  • I also had 3 biscuits when we got home.

Being away I had no scales so wasn’t able to take my morning measurements on Saturday.


Sunday was fast day number two of the week. Still being on the Isle made this a little more challenging than fasting on Wednesday had been, as everyone else around us were still eating normally. But I stuck with it.

  • breakfast was a cup of black tea
  • lunch was a home cooked Roast Lamb dinner (lamb, carrots, broccoli, green beans, cauliflower, mashed swede, courgette, roasted parsnips and – in my case – two small roast potatoes. With gravy and mint sauce)
  • dinner was a mug of bovril (warm and savoury is very welcome when fasting)
  • I also had 1 pint of water and 2 pints of tonic water throughout the day too.

I was concerned that having one big meal instead of three small meals throughout the day like I had on Wednesday would make the fasting more difficult, but in the end it wasn’t too bad. I was hungry in the morning, but we went for a walk before lunch and the cold air was enough of a distraction to make the hunger go away.

I also need to remember to drink more water on these fasting days.

Again, as we were away, I wasn’t able to record my morning measurements for Sunday morning, so I have none to share.

I have survived the first week of the plan! Only five more to go now. I’ll post today’s update this evening, complete with measurements, and we’ll see how (if) the first week has had any positive impact on my fitness yet.