A Quick Comparison

Above is an image comparison of the start and finish of the previous 4 weeks on the diet reset. The images on the left are at the beginning of the 4 weeks and those on the right at the end of 4 weeks.

Disappointingly there is only a relatively small visual difference;

• Weight - 9lbs drop
• Body Fat % - 2.5% fall (according to callipers - although questionable)
• Waist - 1 inch drop

Well there is a lot of work to do ahead of me but I will try to keep you updated as I progress through the training and diet pitfalls. Wish me luck!

Cheers, BustaGut!

What Next!

I've been considering what I should do next in relation to training. I have a holiday booked for May and would like to be in relatively good shape by then. The rehab sessions have been good but they've only focused on using the shoulder and haven't tried to achieve any of the effects that TNT and NROL sessions produce with their compound movements. I had initially thought about restarting the Strength III programmes but with my shoulder not being fully right and it could take some more time to get to that position it seems sensible to avoid pushing the boundaries of weights in the Strength III sessions where heavier and heavier weights are encouraged,

Addded to that is the current position of my body composition. It doesn't look good, even after a reset on plan A TNT(last 4 weeks). So again perhaps not the best situation to progress back into the Strength III sessions when even more weight could be added to my frame. I believe the better option is to ramp up the speed and intensity of the sessions and move across to the Fat Loss workouts perhaps starting with Fat Loss I and working my way through to Fat Loss III. Hopefully the weights wont be too heavy to cope with but will be challenging enough to stick to the proper programme and allow my shoulder to work whilst building up to full strength again.

I'll also have to be more organised with my diet. I'll have ensure that I have the graze throughout the day mentality rather than the three a day stuff your face approach that I've sort of slipped back into. The actual food that I'm eating isn't that bad, it's to plan 99% of the time so I just need to adjust the way that it's eaten throughout the day. This will make a difference to the amount of food / energy I should be able to pull from the same amount of food. For your body can only absorb so much in one sitting and then the rest is stored (usually). So if I'm giving smaller meals and snacks throughout the day there is a constant supply of energy as the body is using it. Well that's the plan anyway.

The small drop in weight and of course the other less than impressive results are a combination of the wrong approach to timing of nutrition, training and rest (an often neglected aspect). To illustrate the disappointment that the results have produced from an unfocused effort is that there is a hell of a lot of wasted energy and time. Over this last week I've trained at the gym three times this week for 1hr 30mins a session (so that's 4hrs 30mins in total) and cycled over 70miles this week in my comute to and from work. So I would say that there has been some considerable effort put in and I cannot complain about the commitment levels it's just that these now have to be more focused and clever. Infact I will probably find that I'm spending a lot less time in the gym but visiting it more frequently than I have done over the past few months. I'll have to take a look through the NROL Fat Loss sessions and see what needs to be done, workout the programme weights and then get this into my schedule. The Holiday will be with me before I know it so I had better get working HARD!!.

Cheers, BustaGut!

4 Weeks Done - Progress report!

So how has everything gone? Well, although I've been putting in the effort there are lots of improvements that need to be made in order to make better progress. Before I continue take a look at the photos first;

• Weight - 14st 11.5lbs (down 1lb from last week)
• Body Fat % - 9.8% (down 0.6% from last week)
• Waist - 35.5 inches (down 0.5 inches from last week)

I also have readings from a handheld body composition monitor. These are as follows;

• Body Fat% - 28.8%
• Body Water - 52.0%
• Muscle - 67.8%
• BMI - 29.0
• calories - 2, 840

The BF reading is considerably more 10% infact. Whilst I don't think the calipers have given a true reading (a bit low) I dont think that the body composition monitor has either (too high). I would estimate me being somewhere about 20% if I'm honest.

The BMI reading of 29 puts me at the upper limit of overweight and nearly in the obese section which I think is a little harsh. I realise I have a lot of work to do but don't for one minute class myself as nearly obese. I give a more general update later but thought I'd post the actual results for everyone to see.

Cheers, BustaGut!

A Stagnent Week 3

As the title of the post suggests there has been no change in any of the results this week. However, whilst I have felt strangely more tired this week I do think that I am better for the 3 weeks that I've completed so far. I've done more cycling and I actually did my recovery session 3 times this week instead of the usual 2. This is something that I intend to do next week as well. I've increased the amount of stretching that I've been doing before, during and after the gym sessions and the off days as well and whilst it has been painful but I do believe that it's having a positive effect and is doing some good. There has been improvement made but the process is proving to be much slower than I had initially anticipated. Even though this can be demoralising, especially when I want to do so much more, I mustn't let it get me down and I should just focus on the job at hand and continue to work hard. Worrying wont help, just stay positive and work and the shoulder should eventually sort itself out.

I now have the reserve bike back with new brakes and the big chunky tyres on. So if the snows return, as some have predicted for February I'll be fully prepared and ready to go. I apologise for the short update report but there hasn't been movement in the way of results to report. Like I said mentally I'm feeling better about the approach but the focus at the moment is still to get the shoulder recovered to a point that I can train properly on it and ease myself back to heavy lifting in the Strength III program. Anyway I 'll have to go now as I need some sleep but I'll give a fuller update along with pictures next week so you'll be able to judge for yourselves whether there has been any change over the diet reset of 4 weeks.

Cheers, BustaGut!

2 Weeks in - An update report!

Right, so 2 weeks in to the body reset of TNT plan A. That's half way with another 2 weeks to go. So what are the results;

• Weight - 14st 12.5lbs (down 1.75lbs from last week)
• Body Fat % - 10.4% (up 0.6% from last week)
• Waist - 36 inches (no change from last week)

Weight drop is considerably less than last week as expected however, I did anticipate getting a minimum of a 2lb loss - oh well. I think the body fat percentage is about right, perhaps could be a little higher as I think that last week's measurement was flatteringly low. There's no movement with the waist measurement which I would say is pretty accurate and I'm currently comfortable with that.

So how's the recovery training going? One word, slowly. It doesn't seem to be progressing as I would like. I'm still experiencing a lot of discomfort and pain with what are regarded as light weights by comparison to what I was doing before. I find this very frustrating. I intend to keep persisting with the sessions until the end of the 4 weeks but will increase the amount of stretching that I am currently doing on the shoulder in order to give it a gentle push in the right direction. Especially if some of the pain is as a result of stiffness in the joint due to trauma. I'll let you know how it goes.

In terms of the cycling it's been a bit of a mixed bag. The adverse weather and a flair up of my knee pain have all played their part this week. I've used the fold up bike at least once and then the reserve mountain bike about three times so have cycled more this week than last. Now that we have had quite a bit of rain it has melted much of the snow and so I hope to get back on my proper bike and cycle much better next week (knee permitting). I'll let you know how it all goes.

Cheers, BustaGut!

1 Week in - What Progress has been made?

Just thought that I would post a quick update with the results I made so far. Like I said in my previous post I'll hold back any pictures until the 4th week so a better comparison can be made;

• Weight - 15st 0.25lbs (down 6.25lbs from last week)
• Body Fat % - 9.8% (down 2.5% from last week)
• Waist - 36 inches (down 0.5" from last week)

The results are pleasing but the reduction was expected to some degree for there is usually a large decrease in the first week as your body does a bit of a knee jerk reaction to the changes that have been made. I suspect that next week the results will be substantially less impressive as my body should have adjusted. Hopefully there will still be positive results to report and I will be working hard to achieve these along with my recovery. I'll keep you updated.

Cheers, BustaGut!

Bit by Bit!

Over the last couple of days I’ve been very tired later in the evening. I am presuming that this my body readjusting to the reduction in carbs and the move back to high fat and protein based diet (TNT plan A). This is normal but that added to increased activity and I suppose it makes sense why I have felt tired There is still some way to go before I reach what I would class as normal activity levels.

I went to the gym on Thursday for the second of my recovery sessions and I was pleased at my approach and how things are going. I’m able to now pin-point where the pain starts and begins to feel better . I’m also able to distinguish between the different types of pain that I’ve been experiencing from short sharp stabbing, to bruise prodding and lingering ache with accompanying weakness. This session was good because I had a plan of exercises to complete that I had pulled together from the first session. I avoided any lower body exercises as the problem is located in the upper body, specifically my left shoulder. For the legs I’ve used the cycling to and from work to keep these active. This has only been 3 days this week due to the extreme winter weather of snow and ice that we’ve been experiencing that is set to continue for the next few days at least Two of those days I was limited to using my fold-up bike that had the wider tyres which were better in the snow although they were much smaller, about 20inch I think so the massive hill on the way home was an absolute nightmare. The third time I used my spare bike which was full sized and had 26inch wheels so progress was much better as I could use the road more as they had been nearly fully cleared (except for the part where I would normally cycle - so I had to take up a different position in the road) although the hill on the way home was still very difficult.

I’ve now completed a week on TNT plan A so hopefully things should begin to stabilise. The process usually takes 2 weeks but you are advised to stay on plan A for at least 4 weeks to cement the transfer to Fat Burning This is what I will be doing, then as previously stated I hope to be recovered (shoulder wise) to be able to re-start the Strength III programmes again. Anyway there’s more work to do before then and I’ll let you know how things progress. I’m hoping to take a few measurements tomorrow and update you . I will probably not update the pictures until the end of the 4th week on plan A. Hopefully there will be a noticeable difference between the two sets of photos.

Cheers BustaGut!

1st Tiny Step!

I made it to the gym this morning, and whilst it wasn't to attempt a proper programme it still was the first tiny step on that road to recovery by getting a weight in my hand (even it was ridiculously light). The exercises that I tried were standing shoulder press, lat-pulldown, seated row, bench press, lats (side, front and back), shrugs and an incline hammer curl. All exercises were 2 sets, the first was a tester of no less than 10 reps. It was surprising to see what hurt and what didn't. Of those that did it was good to pinpoint at what position I experienced the most pain.

I also managed to cycle today even in the horrendous snow we had. It was dangerous really but probably safer and better than going by car. So I did just over 14miles - not bad considering. The only problem was that my right knee was aching (partly due to being forced to ride my fold up - as it has wider wheels it was better in the snow. Anyway that's all for now Im going to bed for a well earned rest.

Cheers, BustaGut!

1st Shoulder Test Tomorrow - Steady As She Goes!

I'm intending to give the shoulder a bit of a test tomorrow and see how it goes with some exercises in the gym. I wont be doing a proper session as such just going through a number of exercises (haven't decided which ones yet) slowly and methodically to see how it feels and what the reaction is. As far as I see it I have a maximum of 4 weeks (whilst my body resets it's metabolism on TNT plan A) to recover to the point where I can attempt the NROL Strength III programmes again.

Didn't get the chance to cycle to work today as circumstances took place that resulted in me working from home (long story). However, the plan is to cycle tomorrow albeit nice and carefully as the weather is still quite bad (very icy with more snow expected as well - not good). I'm sure getting back in the gym and on the bike will be difficult at first until I get accustomed to it. That plus the lethargy that you get initially with plan A as your body re-adjusts to fat burning. Anyway I'll let you know how it all goes.

Cheers, Bustagut!

Damage Report - The 2010 starting position!

• Weight - 15st 6.5lbs (1st 3.5lbs increase from last recorded measurement)
• Body Fat % - 12.3% (6.2% increase from last recorded measurement)
• Waist - 36.5 inches (2.5" increase from last recorded measurement)

As you can see the damage done is clearly obvious. Like I mentioned in my previous post I had always intended to have a free for all around Christmas and New Year. Unfortunately I started it far too early and was very lackluster about the diet around Halloween time. The strength training from NROL that I was doing aloud me to have an intake of carbs with my pre and post workout protein shake (effectively plan B of TNT). I believe that even if I had stuck to this religiously I would still have been heavier than the previous recorded stats since the carb intake and strength program should have hopefully promoted muscle growth. Also I would have undoubtedly gained fat as well.

All of this gain has been compounded be veering from low carb high fat to eating completely off plan far too early and of course my injuries (shoulder and knees) and the bad weather that has prevented and reduced (cycling safely in snow and ice). The results of this are above and it is a bit disheartening but I have to pick myself up and start the process all over again.

I still have issues with my shoulder as it's still a way off. I've been eating to a TNT plan A for the last two days and I intend to continue with this for the immediate future However, once I re-start the Strength III programmes I reintroduce carbs with pre and post workout shake (TNT plan B). I have to get back in the gym and slowly get my shoulder use to the exercises (even if I can currently do them - if not build up to it). This may be a little painful as there is a large amount of stiffness to contend with. Obviously there are issues to consider such as being very careful not to overdo things on it and make things worse. I have to distinguish between the pain of movement and the pain of damage. The best approach is to simply start cautiously and build the exercises and ideally the weight up but getting the shoulder use to the movements and making them pain free is the first goal.

Once this is achieved I can then consider moving to the Strength III programmes (knowing what to expect from previous run throughs that I've done). Once this is completed it will be time to move back to the Fatloss programmes whilst reverting back to TNT plan A eating. Whilst this is being done I will be trying to cycle to and from work as much as possible. Obviously as the weather improves and I eventually move to Fatloss programmes the cycling and other CV work should be increased to assist the fat loss process.

So this is the general plan, initially the focus is getting the eating and shoulder sorted to actually attempt starting the Strength III programmes. I damaged the shoulder on the 12th December and when I went to hospital the following day (13th) they said that the shoulder would take 6 weeks to be alright. I am determined to beat that timescale and have been trying to use it very cautiously. I've noticed that it's certain positions that seem to trigger it (and its painful when that happens) but attribute some of that to damaged tissue tightening and restricting things up. I want to get started but realise that I have to be careful otherwise I could rush in too quickly and create more damage which I don't want to do. As far as I am concerned the shoulder has had a decent rest of 3 weeks so I'll see how it goes. I'll let you know what happens etc

Cheers, BustaGut!