84.8KG

Last night was a releif back down to below 85!! Phew
Last night I swam for an hour instead of running as my leg muscles are
feelinv a little stiff, I was goingvto do 45 min run this morning to
prepare for Sundays 60 min run... Didn't make it, only got 30 mins

85.4kg

85.4kg yikes now it's going back up!! This morning after my run I was
84.1kg seems a large gap.
My pace is going well, I am doing 85 steps per minute, this ramains
prety constant all the time and my stride seems smoother now, this is
important as there is less impact, I can feel this.
I am not sure I have really reduced my food intake, a lot of things
cut out, which is good. I will need to think about reduceing the
amount on my plate.

84.9KG

7 am the sun is not quite up yet!
I had to guess on my evening weight as I forgot to do it last night
Running along the seine this morning was very nice, 32 min run.

The Food.

Along with the new exercise is a new food plan............ can I keep up
Here is your new diet plan.

Breakfast (after your run)
1 sliced Banana and 1 chopped Apple with 250g of Fat Free Natural Yoghurt
1 Black Coffee
1 Medium Glass of fresh Fruit Juice
1 Large glass of water

Morning Snack
1 Banana
1 Apple
10 Pitted Prunes
1 Medium glass of water

Lunch 1 - Accompanied with a large glass of water
1 Portion of Cannellini Beans (Instructions on how to prepare and cook the Cannellini Beans are coming via a separate email)
1 Tuna Steak (or 1/2 tin of Tinned Tuna)
Slice of Red Onion
Some Basil
Balsamic Vinegar
Olive Oil

30 minutes break

Lunch 2 - Accompanied with a large glass of water
Grilled Chicken Breast
Rocket Salad
Cherry Tomatoes
Slice of Red Onion
Olive Oil


Afternoon Snack
1 Hard Boiled Egg
1 Medium glass of water


Supper 1 - Accompanied with a large glass of water
40 pieces of Penne Pasta (or equivalent pasta amount of a different shape)
The Pasta's sugo should be as non fatty as possible. Also, the sugo should be an accompaniment to the Pasta. I.E. the pasta is the main part of the meal, not the sugo!!

100 to 120 minutes break

Supper 2 - Accompanied with a medium glass of water
1 sliced Banana and 1 chopped Apple with 250g of Fat Free Natural Yoghurt

Good luck

SteeleMan

The Real Exercise Begins!!!

So now its starts to get serious, up untill now it has just been a warm up to the real thing, the first step of course is to lose weight to I can actually get on this racing machine, then I have to be in tip top shape to be able to ride it fast. Also the reality is that falling off will happen, when we are fit and strong this is not too bad, we can bounce right back. So here is the new program, not to start right away as you see so I have time to get used to it. And I get a day off, pretty good
Here is your new diet and exercise plan. You have one week to invoke it (so you are to start it on Monday 8th March).

Firstly. Your new exercise plan.

NB. You should be pacing between 85 to 90 paces per minute. So you will need a watch that beeps every minute!

It does not matter what time of day you do these. The important thing though, is that you have 24 hours rest between them.

Monday:-
45 Minute Run

Tuesday
45 Minute Run

Wednesday
45 Minute Run

Thursday
45 Minute Run

Friday - Sessions
10 Minute warm up Jog
4 Minute Sprint (run as fast as you can)
1 Minute Rest (keep moving, turn round and jog to your new start line)
4 Minute Sprint (run as fast as you can)
1 Minute Rest (keep moving, turn round and jog to your new start line)
4 Minute Sprint (run as fast as you can)
1 Minute Rest (keep moving, turn round and jog to your new start line)
4 Minute Sprint (run as fast as you can)
1 Minute Rest (keep moving, turn round and jog to your new start line)
4 Minute Sprint (run as fast as you can)
1 Minute Rest (keep moving, turn round and jog to your new start line)
4 Minute Sprint (run as fast as you can)
10 Minute warm down jog home

Saturday
Rest Day

Sunday:-
60 Minute Run

Good luck and do your best, The Steele Man

85.1KG

Well that's a bit depressing, I have gone up .3KG..... I was 84.8KG
the eve before. I suppose it cannot be all perfect, I have been very
strict about the two exercise a day, pretty strict about what I
eat..... I will have to keep working.
Better news tomorrow

94.8KG

This is another big step, down to below 95KG!!!! I did not think it
would go this fast. Still doing the 4km run two times a day, tonight I
will play badminton for two hours. I am sure it's the excercise two
times a day which is the big secret.