My Body Fat

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My Muscle Building Plan

By Keith | Weight Loss Blog | Body Fat Percentage On January 12, 2010 2 Comments

So far 2010 hasn’t been too good for me and the cold and snowy weather in the UK has really eaten into my motivation levels. I have managed to get in a few workouts in 2010, but diet wise I haven’t been too good. I know that I have to change this fast or I will quickly be back were I started 12 months ago. In 2009 I did manage to lose over 40 pounds in body weight and I dropped my body weight to its lowest level of 191 pounds at 20% body fat. At 6 foot 2 inches tall this had given my body the skinny fat guy look and this is something that I didn’t want to happen.

I knew that I had to reeducate myself and totally change my program, so to save myself time and follow a muscle building program that has worked wonders for people all over the world. I have just purchased Vince Delmonte’s brilliant No Nonsense Muscle Building Program. After a few days of reading and getting to know the program, I have learnt so much and I now realise that I have been doing it all wrong when it comes to my diet plan.

My plan now is to gain around 20 pounds in body weight whilst following Vince’s muscle building program. Today is going to be my first weekly weigh in whilst on the muscle building program and as always I am going to record my progress each week on the blog. At the first weigh in yesterday I was weighing in at 200.6 pounds at 21.5% body fat percentage according to my omron body fat scales.

I want to gain around 2 pounds of muscle each week, so I’m estimating that I should be at 220 pounds in ten weeks time. Vince’s program contains a complete meal plan for 2000, 3000, 4000, 5000 and 6000 calories per day. I’m going to start off on the 4000 calorie a day plan, if I don’t managed to gain the 2 pounds in the first week, then I will need to move onto the 5000 calorie a day plan. This program is brilliant because most of the foods that are in the meal plans are absolutely delicious and the diet plan changes everyday. I think that’s what I’ve been doing wrong in the past. I’ve been eating the same foods every day, no wonder I have been quickly getting bored and returning back to the junk food.

I plan on sticking to the plan 100% and see what results I get in muscle gains in the next 10 weeks. If my body fat percentage has stayed down when I’m at 220 pounds, I may carrying on bulking up to gain as much lean body mass as I can. At the moment these are my stats.

157.5 pounds lean muscle mass

43.1 pounds of body fat.

I am looking to get my lean body mass as close to the 200 pound mark as I can.  I am a long way off at the moment, but my following Vince’s workout program as its written. The only thing stopping me gaining this muscle is me and my will power. Today is my first workout on the new program and I’m really looking forward to the new challenge.

2010 Not Good So Far

By Keith | Weight Loss Blog | Body Fat Percentage On January 7, 2010 No Comments

2010 so far hasn’t been too good for me, on news years day we flew out to Spain for a 4 nights all inclusive break. Sounds good doesn’t it, our flight was supposed to be at 7.15 am on new years day, so when we arrived we were surprised to find out that our flight had been cancelled and put back till 4 pm the same day. No one from the airline or travel agents contacted us to tell us this, bear in mind that this flight cancellation happened back in November.

It was 5am, and our flight was now at 4pm. So we now had 11 hours to kill before our flight. We were thinking about getting a taxi back home then returning, but because it was new years day it was going to cost us close to 200 pounds to do this. So we just gritted our teeth, and tried to get a few hours sleep at the airport. I don’t know about you, but the only place I can fall asleep is in a bed. Boredom started to set in waiting for the flight, so we did what most people do in times of boredom we eat some junk food washed down with a few beers.

Finally we taken off at 4pm and arrived in Spain just under 3 hours later. Because their timezone was one hour in front of us the time was now 8pm and we had lost a full day of our holiday. We got on the coach to our hotel, just our luck we was the last drop off. Arrived at the hotel at 9.30pm and were told that new years day dinner had stopped being served at 9pm. At this point we were really hungry, so we dropped off our cases and went into Benidorm town for a meal and a few beers.  For the next four days we had a fantastic time and the weather was fantastic compared to cold and snowy England.

On the morning of departure, we got picked up a 8am and arrived at the airport at 9.30am, our flight was pencilled in for 12 noon. But we quickly found out that England was 8 inches deep in snow. We were flying to Manchester, and the airport was closed. We were delayed till 8pm, great another 8 hour flight delay. This quickly extended to 12 hours and we set off for England at midnight. Arrived back in England at 2am, feeling really tired. It got even worse, because of the amount of snow. There were hardly any taxis, so we walked about half a mile to the train station, there was a train at 5.30am which would drop us off about 3 miles from our house. We had no other option so we got our tickets. So we then had to wait another 3 hours for the train, We boarded the train and arrived at our destination at 6.15am. At this point the snow was coming down again and it was pitch black. I was walking in snow that was around 8 inches deep carrying 2 suitcases.

It got better, we rang around for a taxi and couldn’t get one till 7.30 am.  About one mile down the road. There were buses that ran to were we lived. So we painfully walked to the bus station to find out that the first bus was only at 8am. It was now 7am and we were freezing cold and covered in snow, plus I had to be in work at 8am. Lucky for us a taxi driver pulled up at 7.15am and gave us a lift back to our home. It was now 7.30am and I had to start getting ready for work. I rang my boss, to see if I could take yesterday off work. But he said no need to book it off, you go to sleep we need someone to cover nights Wednesday, Thursday and Friday. The snow has caused lots of problems at work, so the Heinz plant were I work had to be manned 24 hours a day.  I hate nights and haven’t done a night shift now for over 3 years.

That’s my start to 2010, its not been to good so far. Plus my diet and exercise has really gone down hill so far this year. I did manage to get in a short 30 minute weight training session yesterday but my heart was just not in it. Hopefully I can get myself back on track next week, my next plan is a bulking up phase and try to gain  around 20 pounds of lean muscle mass.

The Final Weigh In Of 2009

By Keith | Weight Loss Blog | Body Fat Percentage On December 31, 2009 No Comments

Today is news years eve and I’ve decided to make this the final weekly weigh in of 2009. I’ve got a big day ahead of me in terms of calories. I’m meeting friends for a few drinks this afternoon. Then were going out for a calorie laden Indian meal around 7pm. Don’t think I’ll really be watching what I eat, but I will definitely not be drinking too much. Got to be up at 5am tomorrow morning, got a flight to catch to Benidorm Spain. Its not going to be that good of a start to 2010 diet and exercise wise. Because the first 4 days of 2010 is going to be spent in an all inclusive hotel in Spain. I’m not that worried though, because I plan on doing a few perfect push up workouts whilst I’m away to reduce the weight that I’m likely to gain.

This week has been Christmas week and I’ve ate more calories this week than I any other week in 2009. I’m expecting a weight gain of a few pounds at least this week. OK its time I got on the body fat scales to see what the damage is. The damage isn’t as bad as I thought, I’ve gained weight but its only 3.4 pounds which I can live with and my body fat percentage as gone up by 0.2%. Next year I’m going to really knuckle down and probably concentrate my goals on muscle building as well as fat loss. I’ve just started a muscle building blog to keep me motivated on my muscle building progress. Starting this fat loss blog, as been a great motivation for me this year, but the bottom line is I failed to reach my target body fat percentage of 10%.

In the end I was way off, and I’ve only got myself to blame for not reaching my goal. Exercise wise I have been brilliant and can probably count on one hand the amount of gym workouts that I missed. Its the diet part that I’ve let myself down on, there hasn’t really been one week were I’ve stuck to my diet plan 100%. 2009 as really been a roller-coaster for me on my fat loss journey and perhaps I’m not as educated on diet and exercise as I thought I was.

Like I just mentioned my main aim for 2010 is to build muscle, so I plan on totally reevaluating my diet and exercise plan to allow me to grow more muscle. I’ve got my eye on a few online muscle building programs out there. So I might buy one, then record my weekly progress on my new muscle building website. 2010 is going to be a massive year for me, I’ve achieved some success this year and lost around 40 pounds of body fat. But my plan for 2010 is to wipe the floor with this years progress and finally reach the goals that I set for myself. Whilst I’m in Spain I’m going to write down a plan and stick to it. The only thing that is stopping me succeeding is me.