{"id":295,"date":"2013-01-14T12:39:07","date_gmt":"2013-01-14T12:39:07","guid":{"rendered":"http:\/\/www.cheezepie.com\/stream\/?p=295"},"modified":"2013-01-14T12:39:07","modified_gmt":"2013-01-14T12:39:07","slug":"2013-fitness-plan-days-5-6-and-7-week-1","status":"publish","type":"post","link":"http:\/\/www.cheezepie.com\/stream\/2013-fitness-plan-days-5-6-and-7-week-1\/","title":{"rendered":"2013 Fitness plan: Days 5, 6 and 7 Week 1"},"content":{"rendered":"<p>I was away over the weekend so didn&#8217;t get a chance to update you all on Friday&#8217;s progress or how I got on over the weekend.<\/p>\n<p>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.<\/p>\n<p>The 5km run felt a little harder than on Thursday morning, but I covered the distance 9 seconds faster than Thursday, so it can&#8217;t have been too bad.<\/p>\n<p>In the afternoon I did the same workout that I&#8217;d done on Tuesday evening:<\/p>\n<ul>\n<li>1 set of 10 (5 on each side) kettle-bell clean and presses with a 28kg bell<\/li>\n<li>3 sets of 10 (5 on each side) kettle-bell clean and presses with a 20kg bell<\/li>\n<li>1 final set of 10 (5 on each side) kettle-bell clean and presses with a 28kg bell.<\/li>\n<\/ul>\n<p>I&#8217;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).<\/p>\n<p>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:<\/p>\n<ul>\n<li>breakfast was 3 eggs, spinach and salsa in a wrap with a mug of green tea<\/li>\n<li>lunch was a bowl of veg and chickpea soup<\/li>\n<li>dinner (on the go) was a Marks &amp; Spencers Falafel and humous salad, a pack of roast beef slices (6) and a black coffee<\/li>\n<li>I also had a protein shake post run and one post workout<\/li>\n<li>a small glass of red wine<\/li>\n<li>four pints of water throughout the day<\/li>\n<li>one biscuit.<\/li>\n<\/ul>\n<h3>Morning Measurements<\/h3>\n<p>Weight: <strong>101.9kg<\/strong> \u00e2\u20ac\u201c up 0.8kg from Thursday<br \/>\nBody Fat percentage: <strong>19%<\/strong> \u00e2\u20ac\u201c down 0.3% from Thursday<br \/>\nBMI: <strong>26<\/strong> \u00e2\u20ac\u201c up 0.2 from Thursday<\/p>\n<h3>Saturday<\/h3>\n<p>Saturday was my first treat (or cheat) day of the six week training plan, which meant I didn&#8217;t do any training and could eat or drink anything and everything.<\/p>\n<p>I didn&#8217;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:<\/p>\n<ul>\n<li>breakfast was 3 small croissants with chocolate spread thickly spread on each, a glass of pomegranate juice and a cup of milky tea<\/li>\n<li>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<\/li>\n<li>then we met with some friends in the afternoon and I had 3 more pints of beer<\/li>\n<li>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<\/li>\n<li>I also had 3 biscuits when we got home.<\/li>\n<\/ul>\n<p>Being away I had no scales so wasn&#8217;t able to take my morning measurements on Saturday.<\/p>\n<h3>Sunday<\/h3>\n<p>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.<\/p>\n<ul>\n<li>breakfast was a cup of black tea<\/li>\n<li>lunch was a home cooked Roast Lamb dinner (lamb, carrots, broccoli, green beans, cauliflower, mashed swede, courgette, roasted parsnips and &#8211; in my case &#8211; two small roast potatoes. With gravy and mint sauce)<\/li>\n<li>dinner was a mug of bovril (warm and savoury is very welcome when fasting)<\/li>\n<li>I also had 1 pint of water and 2 pints of tonic water throughout the day too.<\/li>\n<\/ul>\n<p>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&#8217;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.<\/p>\n<p>I also need to remember to drink more water on these fasting days.<\/p>\n<p>Again, as we were away, I wasn&#8217;t able to record my morning measurements for Sunday morning, so I have none to share.<\/p>\n<p>I have survived the first week of the plan! Only five more to go now. I&#8217;ll post today&#8217;s update this evening, complete with measurements, and we&#8217;ll see how (if) the first week has had any positive impact on my fitness yet.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>I was away over the weekend so didn&#8217;t get a chance to update you all on Friday&#8217;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 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-295","post","type-post","status-publish","format-standard","hentry","category-words"],"_links":{"self":[{"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/posts\/295","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/comments?post=295"}],"version-history":[{"count":0,"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/posts\/295\/revisions"}],"wp:attachment":[{"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/media?parent=295"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/categories?post=295"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.cheezepie.com\/stream\/wp-json\/wp\/v2\/tags?post=295"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}