Day 19

Before: 220.2lbs

Bodyfat: 22.2%

After: 218.6

Bodyfat 28.8%

Waist: 41"

Not progressing very much...

Plus I slept very badly, probably eating at 10pm after the work-out.

Possible remedy:

• Magnesium: Oral magnesium supplements have been shown to help reduce symptoms of fatigue, especially for those with low magnesium levels.
• Coenzyme Q10 (CoQ10): This vital heart nutrient is involved in cellular energy production throughout the body.
• Cordyceps: A traditional Chinese medicinal fungus that may help fight fatigue and boost energy levels. It is used as an energizing tonic and helps to increase endurance.
• D-Ribose: A five-carbon sugar used in the generation of ATP (adenosine triphosphate), it helps maintain energy production in cells and can be especially beneficial for those with chronic fatigue.
• Ginseng: Asian ginseng (Panax ginseng) and American ginseng (Panax quinquefolius) are used for their stimulating and adaptogenic (stress-protective) properties, respectively.
• Eleuthero (Eleutherococcus senticosus): A woody shrub from north-eastern Asia with properties similar to those of ginseng, it has a long history of use to maximize athletic performance. Studies show that eleuthero can help enhance mental activity too.
• Arctic root (Rhodiola rosea): An adaptogenic herb that helps prevent fatigue, stress and the damaging effects of oxygen deprivation.
• Vitamin B complex: B vitamins act as co-factors in many metabolic reactions and assist in the metabolism of carbohydrates into energy.

Food

1 ltr Tulsi tea

1 bowl porridge with banana

2 pieces Nimble bread, toast
1 piece carrot cake
1 coffee
1 banana
1 ltr water
2 tablespoons of protein powder
Steamed mediterranean veg
Chicken
1 litre water
1 litre tea
1 yoghurt




Exercise


Press-ups: 26 (post plank)
Plank: 4.30
Burpees: 5
Squats: 40
4 min tabata using KB
bridge: 23
feet raised; 25
Dips: 32-22-12
2 min with strong stretch


Exercise (2)


Various warm up exercises including 30 press ups
4 mins tabata with 10kg weights
4 min row
Various weights machines


(40 mins)

Seven short-term objectives for 18 March (3 days to go)

4.30 minutes plank (achieved!)
Waist: 39"
Weight: 212 lbs
40 press-ups or 30 post-plank
Be able to touch toes (straight legs) and also put fingertips on floor
Be able to sit cross-legged (old target carry over)
Bodyfat 24%     (achieved...just)