Well I have successfully navigated my first week of the Goalworks Challenge. I have loved every minute of it and I hope I can maintain the enthusiasm for the entire 12 weeks. For my fitness goal, I am following a fairly simple but intense fitness program which involves 3 days in the gym for a 45 minute period, and 3 days of aerobic fitness which only takes 20 minutes to complete. The program is based on peaking at increasing levels on intensity throughout each workout and so far I am really enjoying it, even the aerobic workouts. I know it is working because I am getting sorer than I have for a long time in the gym workouts.
I am following a simple diet plan which involves eating a serve of protein and a serve of carbohydrate each meal for 6 meals a day and also ensuring I am getting a couple of serves of vegetables in. A serve of protein is equal to a serving of protein rich food (chicken, eggs, salmon, tuna etc) the size of the palm of your hand. A serve of carbohydrate is equal to a serving of carbohydrate rich food (potato, sweet potato, brown rice etc) the size of your closed fist. A serving of veges is also the size of your fist.
I am eating 3 x solid meals (breakfast, lunch and dinner) using the above formula each day, with the other 3 replaced by a protein shake and serve of carbs. Obviously the diet side of it also involves cutting out bad foods that are sugar rich, fatty or generally not very good for you. I am not using butter, drinking very little milk, and staying away from the junk food. Any more than 1 or 2 drinks of alcohol is also a no-no during the week. However, there is some respite for the diet. On the 7th day of each week, the day is yours. This means no workout, and you can eat what you like. I am going to try to stay disciplined and not go overboard on this day, although I must admit that on my free day I took it a little far by having a fish and chips along with a few beers in the afternoon. I also had some iced bun for morning tea and bacon and pancakes for breakfast. Mental note – don’t do this again… I feel crap because of it now.
My goals for the 12 week challenge for the fitness aspect involve replacing about 6 kilos of fat with muscle. I am currently about 86kg and want to maintain that weight but reduce my overall body fat from 17% to about 10% and increase my lean body mass. To do that I am going to need to exercise hard and maintain some good healthy eating habits, but I am confident I am going to make it!
The Goalworks group members are also going really well from all reports, with one of the members having lost over 3kg in the first week! That’s awesome.
How have you been going? Do you feel like challenging yourself? If so, get in touch with me at firstname.lastname@example.org .
Have a great week and an awesome Australia Day! Don’t forget the zinc cream!