6kg in 28 Days

146.0KG

I have lost 6KG in 1 Month (28 Days). I am very stoked about that!!!! Looking back now it doesn't seem that tough but reading my blog and looking at my training stats I reminded myself how tough it actually was!

Greg (almost Eggie)

Welcome to my Blog!!!

146.5kg

I have decided to make my blog public.

So if you are reading this you are one of the lucky few selected to read my daily (sometimes) blog.

How it started and why.......

I have been missing the old me and decided to change my lifestyle and addapt a heathy livivng lifestyle and so on my 30th B-Day I went for my 1st cycle in 11 years!!!!

I bought a Raleigh MTB (thanks Brandon) and with the support of my friends and Charnell I started cycling everyafternoon doing 3 - 7km.

Now 3 weeks down the line I'm doing 13 - 16km a day and I spin in the mornings for 30min.

I have lost 4kg since the 3rd of March!!!
I have gone from 78bmp - 58bpm resting heart rate
My cadence has increased from 59 - 78 average
I have lost 5cm around my waist!

Here is what I have been doing in a nut shell:

Training

Weight:

Cadence

Monday evening cycle!

I tried a new technique this evening. The idea was to increase my cadence and keep my heart rate below 75% of max HR. Why? Because the body burns more fat in the 60 - 75% bracket it's also better training especially if i want to use this as building blocks for the future.

here are the stats:

HR Max 145 (80%)
HR Avg 136 (75%)
15.9km
Spd Avg 19.5km/h
Spd Max 40.5km/h
Cad Avg 75 max 91

It was hard keeping the cadence up and the HR down!

Looking forward to spinning in the morning!

What am I eating?

I am proud of the amount of training that I am doing at the moment so when I get the chance to bring it up in a conversation I will. One of the questions I often get is what do you eat?

Well......

Mornings:

Weatbix (2 blocks) or All Brans Flakes

Mid-morning:

Safari snack pack (very small)

Lunch:

Brown bread sami from Engen

Afternoon:

Kellogg's Bar

Evening:

Charnell usually cooks and I eat anything she cooks! The secret is just one helping!!!!

Drinks:

Water a lot!!! (3 - 4L)
Tab (if i crave something)
Oros (low-cal) very nice if I am very thirsty.

So that's that!!!!

Monday and the weekend!

147.3kg

The weekend was great Saturday I went for an afternoon cycle 13km. I have done about 120km this month so far.

Sunday was a off day.

On Saturday it was Garreth's 25th B-Day and I met James Cunnama (professional Tri-athlete) we spoke about various things and training. I mentioned to him that on my rides my legs hurt before I start breathing very heavely and that I am currently training at 70-85% of my max HR. James said that I should train in the 65 - 75% zone.

I went spinning this morning and kept my HR in the 65 - 75% zone and managed to spin for 30mins..... very cool hey?

anyway here are the stats for sat cycle and monday spin:

Saturday Cycle:
HR Max 151 (83%)
HR Avg 144 (80%)
13.2km
Spd Avg 21.5km/h
Spd Max 34.1km/h
Cad Avg 73 max 87

Monday Morning Spinning:
HR Max 136 (75%)
HR Avg 126 (70%)
Time 30mins

Friday!!! It's the weekend Baby

148KG

Went for a cycle last night with Byron. It was very cool and he talked so much that before I knew it we did 4 laps of my "novice" course!

Here are the stats:

HR Max 151
HR Avg 144
13.2km
Spd Avg 22km/h
Spd Max 40.2km/h
Cad Avg 73 max 82

It was a very nice ride!

Thursday Spinning

148.0KG

Jason didn't join me this morning he got to bed too late..........

Went spinning again for 20min. Legs was hurting after the cycle yesterday don't have any stats 'cos my HRM did pick-up anything. weird

Looking forward to a nice cycle this afternoon!

Cheers

Super Wednesday

148.3KG

Went spinning this morning for 20min. Jason arrived at 6am and we did the Super Circuit. Boy but it's actually tough. So I am thinking of spinning and doing the circuit in the morning. Hopefully the weather hold so that I can get on the bike this afternoon. I haven't cycled since Saturday afternoon.

Here are the spinning stats. (I will add the evening cycle (or spin) later.

Wednesday Spinning

HR Max 147

HR Avg 125

Time 20mins

Wednesday Cycle

The weather did hold but it was very very windy. I struggled.

HR Max 151

HR Avg 140

10.3km

Spd Avg 19.6km/h

Spd Max 33.7km/h

Cad Avg 70 max 88

Later

G

Tuesday Fun

149.3KG

It amazing that if I don't do excersise for 1 day I pick-up 1kg and if I excersis I lose 0.4kg......

Sorry I have been so scares. Sunday I did nothing. We swam and had a braai. Monday afternoon it rained so I went spinning. I called Jason on Monday and invited him for spinning this morning. I want to start spinning in the morning and cycling in the afternoon. Today will be the first.

Jason joined me late this morning but managed to spin for about 15min.

Monday Spinning
HR Max 146
HR Avg 126
Time 20mins

Tuesday Spinning
HR Max 142
HR Avg 122
Time 20mins

Wednesday Spinning
HR Max 149
HR Avg 132
Time 25mins

Chat later after cycle tonight.

G

Saturday Ride

Went for a ride this afternoon. Not bad legs a bit numb after the spinning this morning. It was a OK ride.

Here are the stats:

Spinning
HR Max 147
HR Avg 127
Time 20mins

Cycle
HR Max 151
HR Avg 143
10.3km
Spd Avg 20.8km/h
Spd Max 37.4km/h
Cad Avg 70 max 83

Later

Saturday Spinning

149.8kg (Saturday)

Went spinning this morning (20min) kept the HRM going to clocl the 30min for Discovery Polar.

Will go for cycle this afternoon.

Later

Thursday Suffer

148.8kg (Friday)

Shit I'm happy with the amount of weight I am losing. Since my B-Day I have lost 3.2KG!!!

Yesterday afternoons cycle was good. I am struggeling on the last lap with my legs and my ass!!!

Here are the stats:
HR Max 151
HR Avg 127
13.1kg
Spd Avg 21.3km/h
Spd Max 36.3 km/h
Cad Avg 69 max 80

Going out with Derrick and the brothers to Admirals tonight. I am abit sad that there is no training today. I might see if I can make a plan.

Later
G

It's coming down..yea baby

149.5KG !!!!!! (Thursday)

Thanks to my wife Charnell for all the support so far!!!! Angel you are the best. Can't wait for the cottage pie tonight!

Wednesday Ride!

Nice ride with the slicks in the dry.

I could only do 3 laps. My legs and my ass just wouldn't do another lap.

Here are the stats:
HR Max 152
HR Avg 145
10.3km
Spd Avg 20.9 km/h
Spd Max 42.2 km/h
Cad Avg 69 max 90

Dankie baai

Weight?

150kg the scale said this morning. I have to loose 10kg before 3 April. so that means I have to weigh 141kg's.

That means I have to loose +- 0.322kg per day?????

Hold thumps!!!!

Slicks in the Rain!

Had a good ride this afternoon in the soaking rain with the new slicks on. It was a easier ride with the slicks. My avg speed was up to 22km/h.

Here are the stats:

HR Max 152

HR Avg 129

13.1km

Spd Avg 22.2 km/h

Spd Max 41.4 km/h

Cad Avg 68 max 82

OK bye

Slicks

I am taking my bike today to have slicks fitted.

The reason I'm doing this is so that there is less resistance on the road which should help me to get my cadence up. I think that I need to spin more on my rides. It will make it easier to stay on the road for longer.

Greg

Monday Monday

150.3kg

I have a theory. Always do the hardest excersise on a Monday! It sets the mood for the rest of the week.

So this is exactly what I did. I did my longest ride yet. 13.1km.

I also went to the DR yesterday. Just for a check up. I have VERY high blood pressure as you can see in previous posts. Dr Wanneberg said that I have to lose 10kg before my next visit on 3rd April 2008.

So I did a long ride yesterday (Monday) here are the stats:

HR Max 158
HR Avg 134
13.1km
Spd Avg 20.1 km/h
Spd Max 33.5 km/h
Cad Avg 66 max 82

It's raining today so i will most likely go to the gym tonight for spinning.

Cheers

Spinning

I went to the gym yesterday (Saturday) afternoon for the 1st time.

I walked in did my fitness test on that machine and then went to on eof the three spinning bikes down stairs.

Man o man it's tough. Well not tough it's more an indurance sport. I spinned for 20min and it felt like my legs are going to fall off. it was a good work-out and will do it again soon.

ok bye bye