Week 1. Robbo Reverse. Next Blog 05/06/2011

Week 1 complete. If you need to see why I am doing this you will need to read my Background and Goals blog on 23/05/2011. Then all will become clear.

My current goals are -

• Body - achieve 10% body fat and maintain. Incomplete
• Body - achieve a visible six pack. Incomplete
• Mind - Read "The 4 hour workweek" by Tim Ferriss. Incomplete
• Fun - Play 4 rounds of golf at Slaley Hall or other similar courses this year. Incomplete

My measurements on 29/05/2011 -
Weight 175 pounds. Loss of 6 pounds from last week
Body fat 16.4%. Loss of 1.8% from last week
Total inches 140.45. Loss of 0.3 inches.

Thoughts -

Happy with my loss of pounds and decrease in body fat. This is progress on my first goal of 10% body fat. However also my second goal of visible abs. The general rule is abs will not be fully visible until you get to 12% and under.

At current muscle mass to get to under 10% I am guessing I would have to be under 11st7 or 161 pounds. At this weight I will look skinny and that is not the goal by any means. I would not like the look and my girlfriend certainly would not either. Currently my exercise week is cardio heavy, probably around 80cardio/20resistance. I will maintain this until a stag do in Bennidorm. Once I return on 13/06/2011 my work outs will become resistance heavy. This will help me keep weight yet maintain consistant body fat reduction.


My total inches slightly decreased. I have no idea how this will change. I will be losing body fat, yet intend to increase muscle. Therefore long term total inches should increase.


I am continuing reading The Four Hour Workweek, as well as on the side The 4 Hour Body (For exercise advice).


I have not played golf this week.


I have achieved the above results by the following -


Monday 23rd
Breakfast - 2 scrambled eggs, 2 tomatoes
Lunch - Dhal
Dinner - Chicken salad with cannelini beans and guacamole
No exercise


Tuesday 24th
Breakfast - 2 scrambled ggs, 2 tomatoes
Lunch - Dhal
Early Dinner - Chicken Salad with broad beans and salsa
Late Dinner - Cod, Steamed Veg and Butter beans.
Exercise -  max cardio conditioning by Insanity Workouk 47 mins, 28 kettlebell swings @ 12kg 2mins, Tim Ferriss 6 minute abs.


Wednesday 25th
Breakfast - 2 scambled eggs
Lunch - Dhal
Early Dinner - Chicken Salad with Cannelini beans and salsa
Late Dinner - Cod, Steamed Veg and butter beans
Exercise - core cardio balance by Insanity 38mins, 29 kettlebells 2mins, Tim Ferris 6 minute abs


Thursday 26th
Breakfast - 2 scambled eggs, 2 tomatoes
Lunch - Dhal
Early Dinner - Chicken Salad with broad beans and salsa
Late Dinner - Cod, steamed veg and butter beans
Exercise - max interval training by Insanity, 30 kettlebells 2mins, Tim Ferris 6 minute abs
Entertainment - Poker and 3 diet cokes.


Friday 27th
Breakfast - 2 scrambled eggs, 2 tomatoes
Lunch - Chicken salad with cannelini beans
Dinner - Starters Restaurant - Chips, Chicken Jambalaya, Beef Kebab, Pint.
Entertainment - Cineworld - Ice cream and white coffee - Went to see Attack The Block. Very good. 8/10.
Drink - 3 whiskeys.
No exercise


Saturday 28th
Food porn day -  sausage sandwich, cheese burger, chips, canned grapefruit, orange juice, pizza, apple crumble, small bottle of whiskey, camembert cheese and crackers.
Exercise - max plyo interval by insanity 47mins, 30 kettlebells, Tim Ferris 6 minute abs


Sunday 29th
Milk, 3 boiled eggs, 2 pork steaks with veg and butter beans, whiskey, no exercise

Background and goals (amended). Next blog 29/05/2011.

With a little more thought I amended my initial goals, as the Newcastle United goals are more achievable when the new season starts.

My new goals are -

1. Body - achieve 10% body fat and maintain.
2. Body - achieve a visible six pack.
3. Mind - Read "The 4 hour workweek" by Tim Ferriss.
4. Fun - Play 4 rounds of golf at Slaley Hall or other similar courses this year.

Background and goals. Next blog 29th May 2011.

I will be was 31 on 27/05/2010.

What happens to men in their 30's ?
-My Metabolism is slowing by 5 percent every decade. Meaning I have to eat less to maintain the same weight. That's boring, hence the love handles.
-Testosterone is on the decline. Not just bad for the little swimmers, but also muscle mass, energy levels, mental levels, more likely to be stressed and depressed, as well as cardiovascular health.
-Flexibility decreases.
-At my peak in stamina capacity (apparently), starts decreasing from 33.
I can see all of the above in my life, my younger brothers need little effort to put on muscle and stay in shape, whilst me and all my mates now have various sized guts (barring one, which is annoying).
I have decided not to except this slow decline.
I intend to reverse or at least slow this decline.
This is the reason for this blog site. Its not because I believe I will change the world, and its not that I think loads of people will follow my words. Its because of FEAR.

Fear can be a motivator. Tim Ferriss aka The Four Hour Body - says if you you need to motivate yourself to do something, then make it public. The fear of public failure will motivate.
I will begin with 5 goals, once completed I will set extensions to these goals. I may add additional goals, but I will keep the number low so as to make each one achievable.

As of 23/05/2011 my goals are -
1) Body - Reach and maintain 10 percent body fat.
2) Body - Gain a visible six pack.
3) Mind - Read the Four Hour Workweek
4) Entertainment - Go to 2 NUFC away games, in the 2011/12 season.
5) Fun - get a reply from 1 NUFC player on twitter.

My last measurements were -
Weight 181 pounds
Body fat 18.2%
Total inches 140.75

I will blog every Sunday for the previous 7 days under the headlines - measurements, diet, exercise plan, entertainment and mind. My first post will be on 29/05/2011.