FMD Cycle 1

June Goals + FMD Cycle 1 Results

OK so 2nd day of June so I figured that it was goal setting time as I have just had a week off the gym and semi off the diet after being on holiday so all signs are pointing towards a new plan.

Goal 1: Complete another 28 day cycle of the Fast Metabolism Diet (FMD)

As I mentioned previously I want to do a second cycle on the Fast Metabolism Diet after completing my 1st lot of 28 days with promising results. So that is kicking off today although since I’ve been back I have been conforming, maybe just a little loose on the measurements of somethings, especially the meat. I will do a cycle 1 summary post hopefully this week if anyone is interested in trying this out. To keep myself honest I will do weekly posts of my progress with photos and measurements starting today!

Goal 2: Exercise Frequency

In cycle 1 I followed the recommended exercise dosage which was cardio in phase 1, weights in phase 2 and relaxing stuff like yoga in phase 3 (I did walking). So that worked out to average of 3-4 workouts a week. Prior to starting the FMD I was doing 7 sessions a week varying in intensity and duration made up of 4 gym sessions and 3 shorter 30-40 minute activities outside of the gym like home HIIT training or squash. I want to go back to a similar level as I feel like my fitness has suffered but my body definitely doesn’t look like it missed the gym with weight loss continuing and muscle tone getting better. The FMD discourages over exercising as it can sometimes be counter productive in terms of controlling stress hormones etc. So I’m thinking 5 sessions will do it. Cardio Monday and Tuesday after work, weights on Wednesday Morning and Thursday after work and a session on the weekend, probably Saturday, of HIIT training mixed with some weights. This loosely follows the FMD rules with a little extra incorporated in there. It will be interesting to see if this negatively effects the results that I get from FMD.

Goal 3: Get into Yoga

I have expressed interest in Yoga in previous posts. I think Youtube tutorials are as involved as I want to get as my schedule is pretty packed as it is. Maybe start out with doing a 30 minute session once a week? I’ll keep you posted on this one.

So without further delay here is my post 28 day results. Note that the photos and weight were taken today (June 2nd) as I was on holiday when I hit the 28 day mark and didn’t have scales with me and forgot to do the photos but the measurements were bang on 28 days. I started on Monday April 28th 2014.

Cycle 1 Stats

FMD Cycle 1 Results - Front

 

 

 

FMD Cycle 1 Results - Side

FMD Cycle 1 Results - Back

 

Now this last one I’m a little proud of. Despite the fact I hardly did any upper body weights (3 sessions in 5 weeks) I have really notice the definition so I thought I would show it off!

Upper Body Post Cycle 1

I am a huge advocate of this diet and would love to hear from anyone who is interested!

Until next time,

The Body Concious Blogger

 

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Holi-Day 6

Well I screwed up today. Dammit I’m human. So I started the day out right with a proper breakfast and it went down hill from there. Like I said yesterday it was overly expensive lunch buffet today. Planned cheat meal number 3… So I definitely went all feeding frenzy again :(. Especially on the dessert buffet but that was all good I had planned on doing that. Unfortunately the rest of the plan which was continue the day eating planned protein snacks at 3 hour intervals didn’t come to fruition. They have a massive jelly bean shop and I for some stupid reason brought a who bunch. Like I didn’t already feel sick, I have know idea when I intend to eat them as I am about to do another 28 days on FMD.

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Anyhow, I didn’t do any exercise unless you count walking around the luge place and mini golfing, which I don’t. So today was a complete failure. I had a decent dinner to help to redeem myself but metabolism repair will be in full effect tomorrow. Today is kind of the last day of the holiday as we have to check out at 10 am tomorrow which is kind of sad. But its got me thinking about what I want to do with this blog.

I definitely want to set goals every month a share with you my progress. Hopeful inspire and meet new people (through the internet) and hopeful share ideas and success stories. I don’t really think that anyone much reads this so I really don’t know what to expect.

Anyway what I ate today (total phase 2 fail):

Breakfast: Ham, onion, spinach and egg white omelet

Lunch: Buffet and Jelly beans… 😦

Dinner: Beef patties and salad

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OK well I’m done feeling bad. Time to reset my thinking a start a new day tomorrow.

Unit next time,

The Body Conscious Blogger.

Holi-Day 5

So I have just woken up for over sleeping an afternoon nap (It is now 8pm). If that’s not a give away, I have had a very long and eventful day. We started bright and early with a breakfast cruise on the Lakeland Queen cruising around lake Rotorua. For once we were up early enough to see evidence that it was literally freezing.

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The cruise was fun and the food was nice. I may have gone a little overboard on the croissants though. Definitely went feeding frenzy on that buffet which is probably why I felt so crappy/sleepy this afternoon. We got to see a different perspective of Rotorua from the water which was steaming adding an even more mystical feel to the whole trip.

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After over indulging on the buffet we headed straight to Waimangu volcanic valley, a valley out in the country which involved doing a self guided 5 km walk looking at all sorts of cool geothermal features. I am a little bit of a science nerd so I got all up in those information boards.

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We took the walk at a pretty leisurely pace but it wasn’t all flat concreted paths. In fact despite being 7 degrees I ended up stripping off a couple of layers, I blame the stairs!

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But it was definitely worth it for the views! Below is a photo of the dormant Mt Tarawera and lake Rotomahana. It was crazy how quiet it was out there. It was a weekday in the middle of the day. We ran into 1 other group of people in the 3.5 hours we were walking. It was actually really cool to feel that isolated and close to nature!

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We even saw wild piglets eating wild blackberries! This was extremely exciting although I was nervous that mum and dad piggy were near by and waiting to pounce on us for getting to close to their babies.

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And at the end of it all we got rewarded with a beautiful lake and a kick ass view where we quietly watched all the different kinds of birds on the lake. Thankfully there was a bus that took us the 5 kms back to the visitors center because we were pretty shattered.

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Which leads me into what I ate today. I feel very bad for pigging out on the buffet this morning and I missed both my snacks 😦 mainly because I had a 5 hour nap. It is phase 2 today which means high protein. So yea breakfast kind of didn’t comply with that but as I have said before, I am on holiday so these cheat meals are guilt free. If you can’t indulge every once in a while then what is the point of life!

Breakfast: I totally lost count but here’s a picture of the 1st plate…

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Lunch: Lamb steak, cabbage, spinach, broccoli and hot lemon juice

Dinner: Chicken strips, cabbage, spinach, broccoli

A little boring but required for recovery after that buffet. Unfortunately I have another lunch buffet booked in for tomorrow so it will be two days in a row. And I have no where near as much physical activity planned for tomorrow so I will probably have to do a HIIT session or something.

Anyway Until tomorrow,

The Body Conscious Blogger

Holi-Day 4

Hello Again,

Day 4 is done and dusted and what an exhausting day it has been. I did some real mountain biking today in a real forest and even though we stuck to the lower grade tracks man was it a bumpy, hilly ride. Definitely got the heart pumping! And if 2 degrees in town wasn’t cold enough I swear the forest was colder again.

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I think we spent close to 3 hours on the tracks and maybe did 7 or 8 km worth of riding. Despite buying a $5 map we got lost and were fearing the worst until we stumbled across sign posts pointing us back to the car-park phew! We are pretty newbie mountain bikers so it made for a thrilling experience but I don’t think I will be getting back on the bike for at least a week. Even after yesterdays leisurely bike around town the old seat bones were feeling a bit tender. I hate to think what sitting down is going to feel like tomorrow.

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All went well with the eating today. Feeling very happy with my streak so far. However tomorrow I have a breakfast cruise planned on lake Rotorua. We’re talking bacon, eggs, hash browns, the whole 9 yards. I’ll let you know how that goes. But as for what I ate today, still phase 1:

Breakfast: 1/2 cup of oats, 3/4 cup of fejoa apple mix, 1/4 cup of berries

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Snack 1: Nectarine

Lunch: Last nights leftovers mince, pasta and salad, orange

Snack 2: Apple

Dinner: Chicken, Chicken Bacon, Veggie Pasta cooked in a homemade tomato sauce with green beans and salad.

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Well I have heaps of geothermal adventure planned for tomorrow so that means heaps of walking. I will be stretching tonight as I know for sure that my legs will be wasted tomorrow.

Unit tomorrow,

The Body Conscious Blogger

Holi-Day 3

Hello Again,

Day three of my holiday has been another fun day. Unfortunately it was freezing (not really, it was 10 degrees but I am a pussy when it comes to the cold). However the sun was out so off we went to tour around the township. We visited the museum and government gardens, then managed to spend approximately an hour riding round town on our bikes. Again can I say it was freezing, so when we got back to motel it was straight into the hot tub watching the sky movies channel until dinner time. Very relaxing, especially after dark when the starts came out!

Sulfur Point Cycle Track

Once again I stuck to my meal plan and had another successful eating day! It is Monday today so that means back onto Phase 1, my favorite of the phases. After 5 days of only being able to eat berries or lemon/limes as fruit phase 1 is them most exciting. I never realized how much I enjoy fruit until I couldn’t have it. Also the grains galore mean that feeling hungry isn’t even an option. So here is what I ate:

Breakfast: 3/4 cup of homemade stewed apple fejoa mix, 1/4 cup of frozen berries, 1/2 cup of uncooked old fashioned oats.

Snack 1: Nectarine

Lunch: Scotch fillet steak, baby cos lettuce, tomato, cucumber, 1 cooked cup of brown rice macaroni and an orange

Snack 2: Apple (and I ate a tomato when I was in the hot tub which is apparently now a habit, weird)

Dinner: Pasta mince (100 grams of prime mince, 1 can of tomatoes, grated carrot, and garlic herb salt, 1 cooked cup of brown rice pasta spirals) with boiled veges (Silverbeet, broccoli and green beans)

Phase 1 Dinner

 

Today, being Monday, I did my measurements as I remembered to bring down my tape. However I left the scales at home by accident and my measurements are written on a piece of paper in my room so double fail :(.  I have no idea how I am tracking but at least I got the measurements down. I am very nervous as I do kinda rely on the scale (even though it is not the most accurate at telling what is really going on), for the last four weeks I have been going down and would be pretty bummed to have gone back up.

Anyways, Until tomorrow,

The Body Conscious Blogger.

 

 

Holi-Day 2

Hello!

So I had another successful day sticking to the plan and eating clean on this winter getaway. Today I went to a local wildlife park and spent a few hours walking round patting a feeding all sorts of animals including lions, wallaby’s, goats, llamas and pigs. We walked the entire park twice which was good exercise but it was a bit nippy so when we got back to the motel it was into the hot tub to veg out for the afternoon.

Cute Goat at Paradise Valley

I was getting a twitchy at 4.30 pm but it had started to rain again so bike riding was off the cards. I decided to do one of my old HIIT (High Intensity Interval Training) routines   that I had saved in my phone. It has been a few months since I had done any HIIT training as I have been focusing pretty heavily on weight training at the gym lately. I moved all the furniture in the living room to make space and 30 minutes later I was hot sweaty mess. I struggled towards the end, HIIT training is never easy even when you are fit and even simple exercises can be turned into impossible ass kickers which is why this kind of work out is perfect for holidays. No equipment required, you don’t even have to leave the motel! I topped that off with 10 mins of relaxing yoga to calm my breathing and another 10 minutes of stretching which left me feeling refreshed and accomplished.

I thought I might share some of my favorite at home workouts. I used to think at home workouts were for pussies because I was hard out into weight lifting. But in terms of weight loss pretty much any kind of exercise is beneficial. I have had about 10 years of personal trainers and cross training to give me an extensive library of exercises to throw together which are suitable for non gym environments but still youtube is a great place to seek inspiration and find new fun ways to workout major muscle groups. Here are my top 3 channels for home workout inspiration:

1. Melissa Bender: She is awesome, she breaks down the workouts and does them real time. Plus there are so many to chose from right from beginner to profession home work-outer? (is that a word).

2. ZuzkaLight: This chick is cut and has a sexy accent. Definitely not for beginners but if you are getting bored she has some great new ideas for exercises. Though recently she has become all studio glammed and commercial I still respect her strength. She is genuinely awesome.

3. BootyByDom: This was one of the 1st channels I stumbled across and is probably better for beginners but still fun easy workouts. She does real time and in all sorts of fun locations.

So anyway moving on to what I ate today. It is Sunday so still phase 3 of FMD:

Breakfast: I’m so boring, the usual 1/4 cup oats, 1 cup berries and a dash of almond milk refrigerated overnight.

Snack 1: Carrots and hummus (I am a creature of habit I know)

Lunch: Pork strips, boiled broccoli, silverbeet, green beans but today I was craving bread so I had FMD compliant sprouted grain toast with hummus and a fried egg on top.

Snack 2: Cherry tomatoes, no protein whoops (I wasn’t hungry and was in the hot tub so I kinda much this one up)

Dinner: Lamb steak cooked in a table spoon of olive oil, baby cos lettuce, tomatoes, and Red Quinoa + Black and Brown rice mix.

Dinner Comparison

Now while it is pretty obvious which plate is my dinner, the other plate is the dinner I cooked for my man. He isn’t into the whole FMD lifestyle and I don’t pressure him to do anything like this. I think that is really important to let people make their own decisions about when and how to do weight loss. Everyone has probably encountered that person who has started a diet and won’t shut up about it. They sit there and critique what you’re eating and you pretty much just want to hi-5 them in that face with a chair… Yea I don’t want to be one of those people. I know from experience with people who struggle with addiction, and eating is an addiction when you get over weight and obese, that the person will not change unless they do it for themselves. You can support others in their weight loss journey but if you are the one holding their hands and dragging them along then they will most likely fail.

Anyhow tomorrow is another exciting day in Roto-Vegas and I can’t wait to share my adventures and success with you tomorrow. Remember take it one day at a time, if you fail one day, then make it count the next.

Until tomorrow,

The Body Conscious Blogger.

Holi-Day 1

Today is day the 27th day since I started the fast metabolism diet (FMD). That’s no sugar, corn, wheat or dairy for 27 days. I don’t think that I have done that in my entire life and I am really loving the results. Not only have I noticed that my hips and waist are shrinking away, my surface fat is disappearing and my muscles are becoming more defined, even my stomach! But I love the way that I feel too.

Last night I drove from Auckalnd to Rotorua for a week long winter holiday. As we all know holidays are death traps for weight loss. It is so convenient to eat out and junk food is everywhere especially in tourist towns like Roto-veags! Needless to say I have been planning both activities and what I am going to eat over the last few weeks, I even allotted 4 cheat meals where I will be eating out,. After all it is a holiday! This sounds crazy and annoying I know but for a person like me who has zero willpower when it comes to food and goes into a feeding frenzy at the taste of sugar it is necessary. I have always believed that planning is the key to weight loss and so far it has been the key to my success.

Today we spent the day orienting ourselves. Did a little shopping and had a look around. Even though I ony have 1 day left till the ned of the diet I had planned my 1st cheat meal for tonight. We went to an all you can eat buffet. I know this is probably not the best test of my willpower but I did it anyway. I managed to load my dinner plate up mostly with meat and veggies that are compliant with the FMD but I did have french fries and some roast potatoes. And of course there was a dessert stand, luckily it only consisted of pancakes and ice cream. I had two pancakes with maple syrup and a little bowl of ice cream. I didn’t even have seconds which I usually do at this particular place.

A side from dinner I kept on track with the rest of my eating  for the day. I am in phase 3, here is what I had:

Breakfast: The usual phase 3 brecky, ¼ cup of old fashioned oats, 1 cup of berries, a dash of almond milk refrigerated overnight for mushy-ness.

Snack 1: Carrots dipped in hummus

Lunch: 100 grams of pork strips cooked in olive oil and garlic salt, salad mix, cherry tomatoes, steamed silverbeet and broccoli. 1 glass of diluted lemon juice sweetened with Birch Xylatol.

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Snack 2: Woops I had an afternoon nap and slept through this one.

Dinner: Stated above I ate out 🙂

I have been thinking about getting into yoga to supplement the other exercise and help with flexibility. I was on youtube today and gave a few routines a go. I want to do at least 10 mins a day even on day that I have already worked out. I’ll let you know how that goes…

I have some really fun activities planned for the week including mountain biking, kayaking, geothermal walks and mud baths! And it will be a real achievement for me to go on holiday and possibly lose weight.

Until tomorrow,

The Body Conscious Blogger

xox