Inkys Progress - Maybe some inspiration for some of ya ;)

[InkZ]

Well I've been watching my diet super carefully lately. Eating porridge every morning, making sure my lunch is no more than 600 calories.

I'm currently weight training 3 times a week and have managed to do this for the past year with only planned weeks off. Missed the odd workout, but that's to be expected.

Also been Muay Thai kick boxing between 2-3 times a week every week.

2 years ago I was 15st 8, I'm now down to 12st 8 at 15% body fat.

I've basically done this in stages. For the first year I simply ate sensibly. I cut out baguettes at lunch time, and ate a normal dinner, so I had 2 meals a day (I now know this is bad). I did no extra exercise in this period, and dropped down to about 13 1/2 stone @ 18-19% body fat. For the last year I've been training hard, and about 2-3 months ago I also cleaned up my diet. I've cut down on alcohol a lot. I also make sure I only drink vodka/diet coke whenever possible.

I make sure my main source of carbs are complex from things like wholeweat pasta, wholemeal bread, sweet potatoe etc. Every day I have some form of meat which is mainly skinless chicken, lean beef, or tuna in spring water. I also eat a lot of eggs, mainly scrambled with 1 yolk to 4 whites. Also taking whey protien, but only after workouts.

So I'm up to 4 meals a day now. Breakfast (I ALWAYS EAT THIS!!), lunch, pre workout (usually oatmeal) and dinner post workout.

Concentrating on loosing the weight means I'm not really building the lean mass, but as long as I preserve as much as poss, whilst I get the BF down, I'm happy.

In an ideal world I'd like to get down to 10% bodyfat, and maybe get some abs, but having come this far, I'll be happy even if I don't achieve this :)

Anyway, here's the pics. I couldn't believe when I was shown the first set of photo's the other day:

Before:

http://www.robertdrayton.co.uk/stuff/fatboy1_sm.jpg
http://www.robertdrayton.co.uk/stuff/fatboy2_sm.jpg

After:

http://www.robertdrayton.co.uk/stuff/sliminky.jpg
http://www.robertdrayton.co.uk/stuff/sliminky2.jpg

[InkZ]

http://ribweb.co.uk/gallery/albums/album31/CIMG0048.sized.jpg

[Dilbert]

Looking good m8ty, lean and mean !

Is the kick boxing a good cardio workout then m8ty ? I m guessing it is, otherwise yah gonna be a lean mean unfit bean :)

I do a boxing fitness class at the gym once a week and its awesome, lots of glove and pads work and a completely manic 15min cardio session sandwiched in the middle, would do it more often but they only run it once a week but the guy who takes this class also does some circuit classes on other nights so I am gonna try and fit some of those in as well now.

[InkZ]

Kick boxing is an amazing cardio workout m8, a decent training partner is a MUST. It's an hour long, and you spend 30mins working, and 30mins feeding for your partner. The 30mins is intense, I felt so dizzy it was a joke tonight.

Did several rounds on the pads and then had to finish it off with the following

1 left kick
2 left kicks
3 left kicks
4 left kicks
5 left kicks

1 right kicks
2 right kicks
3 right kicks
4 right kicks
5 right kicks

all that 6 times, so that's 90 kicks on each side at hell of a fast pace. He usually makes me do 10 sets, but I was so battered tonight from working hard in the rounds :|

It's such an amazing cardio workout it's silly, but tbh a lot of it depends on you. I go there every week with the intention of hitting and kicking as hard as possible, and my training partner makes sure I work hard and don't slack, and vice versa.

For my next level grading I've got to do a load of rounds on the pads followed by left kick, hook, cross, right kick x 20, 50 press ups and 100 situps. :| You loose marks if you don't have enough aggresion and put everything in to what you're doing.

My press ups are my biggest prob atm. I've never been too strong, my bench is still pretty crappy even after a year of working hard on it (60kg max with form). Can do 25 press ups with perfect form nose to the floor stylee before I die, but that's only halfway :( Got another month and a half to sort it out.

Once I'm down to where I want to be body fat wise, I think I'm gonna bump up the calories quite a bit cause I'm still on a deficit after all this time. Keeping the old metabolism stimulated, and sticking with a standard low fat, low sugar diet seems to still be working amazingly, although the fat loss has slowed down tremendously.

The kick boxing beats the crap out of the running and cross trainer work I was doing. I find that so boring, although I do enjoy the occasional run. I made the decision to stop with the gurilla cardio on my weight days, and do the kickboxing inbetween so I can put more in to my lifting.

[Badger]

Hmm, the Dilbert phenomenon strikes again!

[Hughesy]

Dupelex looks really good lol