29 July 2008 (Back on track ...)

Jeez,

All the work on the main website (parker-lake.com) has stolen my time away in the past month. Due to the website and a new prison project I am setting up, I have not actually done any heavy lifting in 3 weeks! Each week I just run my standard 6 mile run 2 or 3 times.

Promise I won't leave you so long on your own again! And I have to promise myself to get back on my routine.

Anyway, I will be eating my 3,000 - 4,000 kcal a day and will resume exercising as follows:

Day 1 - Upper body power and strength + abs for total of 1 hour
Day 2 - Lower body power and strength + abs for total of 1 hour
Day 3 - Cardio: Interval Training or Trail Running (6mph) for 1 hour
Day 4 - Rest
Day 5 - Rest

Now my stats are as follows:

Wt: 92kg (goal approx 88.5kg)
Lean mass: 81.5kg (goal: 84kg)
Waist: 88.5cm (goal: 84cm)
Hip:106cm (goal: 101cm)
Arm circs: 37.5cm (l) 37.5cm (r)
Thigh Circs: 64.5 (l) 65 (r)
Neck Circ: 37.5cm (goal 42cm)
Body Fat: 11.4% (goal 8%)
Body Water: 65.2%
BMR: 2447kcal [26.6kcal/kg] (increase to 2600 [28kcal/kg])
BMI 27.4 (goal 27.8)
Waist Hip .83 (goal .83)
Est Avg Req: 4160kcal
PCFA Ratio 25-45-25-5

Getting there ... actually may hit most the targets in mid-Sept now. Hope to be looking good for my next gym photo shoot in the beginning of Sept! Looking the part is so important in this biz.

Looks like the last week and a half of running with no heavy lifting has caused me to lose lean mass in general esp around my neck and arms. Luckily, my thigh circumference reduced as a result - which is helping me towards my goal.

However, unhealthy drinking/eating sessions in Newcastle two weekends ago and this weekend at the polo has caused some slowing in the fat reduction. Need to hunker down and stick to my eating and lifting plans for the next 30 days.

Drink and a high protein diet have led to some bone stress damage - esp around the knees. So alcohol is to be controlled to less than 5% (even on the birthday I'm afraid) and protein has to be controlled to no more than 25% total of my calories.

Also, poor sleep in the past two weeks has no doubt hit my physique. Body needs rest to pack on lean mass - also, the evening cravings put my overall intake control at risk. This has not been a huge problem yet, but could be if I let it continue.

Finally, I have seen an increase in power and strength in my weights training. My running has also become more explosive (I'm doing a lot of jumping and bounding on the trails). This is probably a function of being slightly lighter and more muscular than I was a month ago.

Need to get back on it this Friday. Slim chance of hitting targets by 15 Aug so I will move my target day to 15 Sept. Let's see what happens...