dj_kris2k9

Thanks guys for the support truly appreciated. Its been a week in and i'm slowly getting back into the swing of things. My diet is not exactly the best right now, but i'm slowly cleaning it up. I've decided to stop weighing myself every week, and instead focus on how i look / feel, and how my clothes look and feel on me. I've come to realise that whenever i see the numbers on the screen i just get disheartened by it. Thanks again for the support. Hopefully won't let you guys down!

At the start of 2016 I had set myself a target of losing 25kgs by the end of the year, by November 2016 I had smashed that target and some. I was so happy and loving life, then what I can only describe as the worst 2 months of my life happened and everything I worked hard on to achieve fell from beneath me. I broke up with my girlfriend of 4 years and my grandmother had passed away over the holidays. I've put on 10kgs in the last two months, I feel fat, I feel unfit and worst of all I hate what I've gotten into, and can't see any way out of it. I seem to have lost all forms of motivation to eat right and exercise, the days I do exercise I undo it by not eating right and then there are days where I plan to do something (go for a run, go to the gym) and then I find myself making the lamest excuses to get out of it such as; Oh my headphones are busted and I don't like the gym music, my all time favourite though is; "Oh it looks like it's going to rain, I best not go outside" Starting from Today I have vowed to commit to the following three things; 1) Hit the gym at least 4 x a week. 2) Cook at least 70% of my meals at home 3) To get back into a healthy lifestyle.

@Ninjabiscuit417, well done for recognising that you've gotten into a bit of a sticky spot, I know for me it took me a few weeks before something clicked in my head and I had that "Aha" moment when I realised I had fallen off the waggon. I myself am currently going through a respawn of sorts. For me I've found the following things have worked: 1) as mentioned by taymonsta small sustainable changes are the key to this whole battle. I tried to go 'cold turkey' with everything and it ended up with me eating everything I vowed to never touch every again after day 3 . The 2nd time round I decided to make slow changes and so far I've stuck to them until the last two months (my respawn is starting now) 2) Meal Prep (this is another key) I've found meal prepping my trigger meals (those meals where I'm most likely to eat cr*p or junk food). it started off as meal prepping healthy snacks (carrots, hummus, apples, peanut butter, yoghurt and blueberries etc). These small changes can go a long way. 3) I'm sure you've heard this before, but, i'll mention it anyways, the key to long term sustainability, is altering ones mindset instead of viewing this as a 'diet' try looking at this as a 'healthy lifestyle', and don't view it as something that limits you in what you can eat, think of it as something that allows you to enjoy all these great foods. My last bit of advice is probably the most cliche thing we come across on multiple forums, just take each day as it comes, meal by meal, workout by workout and most importantly remember it's OK to fail, just get back up and back on it use each failure as a way of improving yourself so the next time you are faced with the issue you can use the past experience to overcome it. Goodluck with the respawn!

Friday 16th September Weight: 101(down 0.6kg) Neck: 16.5 inches Chest: 39.5 inches Biceps: 14 inches Calves: 16.5 inches I've not seen any improvement on my measurements this month, but that's OK not to get too disheartened by it, just given me some more motivation to work harder this month and see some great gains and improvements in the next month :). Overall Week Review Diet This week was a real eye-opener in terms of my diet and my whole approach to this journey, i realised my biggest downfall is not snacking or cheat meals, my biggest downfall is my portion sizes, my eyes a quite literally bigger than my stomach. I am piling food onto a plate and thinking to myself it's all healthy it won't make me put on weight...oh boy how wrong was I! From last Friday to Wednesday I had seen my weight creep up from 101.6 to almost 104. it wasn't until I checked my portions that I realised I was eating way too much food even though it was healthy. I'm now paying very close attention to my portion sizes and hoping this will help me to better understand just exactly how much food my body needs. Training On a training front, i've decided to do more cardio to get down to 90kg, so I've decided on 3 cardio sessions a week and 2 weights session a week. Monday: 5km Run (39minutes, i think the weekends indulgence had it's effect on my run). Tuesday: Upper body workout Wednesday: 5km Run (35 minutes) Thursday: Lower Body workout Friday: Rest Saturday: 5km run (29minutes new PB) Sunday: Rest Overall I'm happy with my achievements this week, I've definitely learnt around diet and nutrition and I was amazed to see how I didn't see this sooner. I mentioned last week i wanted to be under 95kg by the end of this month, which I think is unrealistic, so I've set myself a goal of being 97kgs by the time Oct 1st rolls around (this would be the lightest I've been in at least 10 years) On a personal note, I'd like to thank all of you so far for following this thread and helping me to stay accountable! Hope everyone has a wonderful weekend.

Thank you for the advice and apologies for not replying back sooner has been a rather hectic week!. Friday 9th September Weight: 101.6 (down 1kg) Overall Week Review Diet What can i say, business as usual really, i had reduced the number of meals I've had from 3 main meals and 2 snacks to just 3 meals and seems to have worked pretty well this week, so as the old adage goes 'if it ain't broke don't fix it'. Training On a training perspective, I've only done 5 workouts this week, although only managed to get into the Gym twice this week i still did 3 insanity home workout videos (and boy are those things insane or what!) Monday: Chest + Upper Back with 20 minute HIIT session Tuesday: 5.5k run Wednesday: Insanity Max 30 video Thursday: Insanity Max 30 video Friday: Rest Saturday: Insanity Max 30 video Sunday: Rest Overall, I'm happy that things are moving in the right direction, i wanted to be under 95kgs by the end of this month, but alas it's not to be, but i could be at or around the 98/97kg mark by the end of this month and I for one would be really impressed with that. Next week I'll post my measurements as that would be a full 4 weeks since I've started this post.

Thank you all for the kind words and encouragement, I'm really starting to find this whole "blogging" thing very accountable, as I do not want to disappoint all my new found friends. Friday 2nd September Weight: 102.6 (down 0.6kg) Next Week I'll be taking my measurements for the month, so will be interesting to see how far I've come in the last 4 weeks. Overall Week Review Diet Considering the heavy alcohol induced weekend I had, my diet got back on track as soon as Monday came around, I had a mini-eureka moment of sorts, all this time I had been rewarding my hard work in the gym and nutrition by treating myself to food....well I'm now aiming to put that to a stop, I'm now going to be rewarding myself in a different way entirely. To minimise the "Cheat meals" I'm going to start rewarding myself with other things such a new suit (one size too small to motivate to fit into it), I've been meaning to buy some new clothes as my old ones don't fit me, so I'm purposely buying them all one size smaller than they need to be. Training On a training perspective I've only done 4 workouts this week (well 4 is better than none)... Monday: Rest day but did 25 minutes of Yoga. Tuesday: Legs & Core with 20 minute HIIT session. Wednesday: Shoulders + 20 minute HIIT Session (also managed to complete 3 assisted pull ups on a lower weight, aiming to do 4 this coming week). Thursday: 35 minute T25 Video (Shaun T). Friday: Legs & Back + 20 minute HIIT Session Saturday: Rest Sunday: Rest Overall, I'm happy that I am losing weight, but if I want to make my target of 90kg by the End of September I really can't afford any slip-ups.

Friday 26th August Weight: 103.3kg (Down 0.2kg) Overall Week Review: Diet Monday to Thursday i was solid and as good as gold, sticking to my nutrition plan as expected. Friday and Saturday were bad days I went out drinking on Friday and Saturday being hungover I made some poor food choices, alas, it's done but got back into the gym today so hopefully put all that extra "energy" to some good use. Training So my training session for this week has been: Monday: Shoulders, followed by 20 minutes HIIT (2 x 10-minute sessions after each exercise was complete). Tuesday: 5km run brought this down by 3 minutes this week now doing it in around 33 minutes. Wednesday: Chest and Back with 20 minutes of HIIT. Thursday: 35 minute HIIT Session Friday: Rest Saturday: Rest Sunday: 45 minutes on the Cross trainer (elliptical).

Friday 19th August Stats Weight: 103.5kg (Down 1.5kg) Neck: 16.5 inches Chest: 39.5 inches Biceps: 14 inches Calves: 16.5 inches I realised that my last post I didn't take proper measurements for my body statics (Neck, Chest, Biceps etc), so I've added my measurements for this week. I'll update the weight on a weekly basis, and the body measurements on a monthly basis as I feel weekly isn't enough to track any real progress. Overall Week Review: Something more suited for a blog I reckon, but I think it'll be good for me, to actually review how my week went in not so much great detail, and an added bonus I could also get everyone's opinion and advice on things I'm doing right, wrong, improvements etc. Diet I really don't like this word...let's face it the first three letters of this word sum it up quite nicely. I prefer to call this a 'lifestyle change' On the nutrition front I've been pretty good, I say pretty well because well, we have weakness and mine is mindless snacking. I need to get this under control somehow as I feel this is really hampering my progress. Training On the exercise front, the workouts have been a mix of weights and cardio I've decided to follow Kris Gethin's DTP workout but with a slight twist to it. For those who aren't familiar with DTP its (Dynamic Transform Protocol (at least I think it is)). You basically pick two muscle groups and work solely on these by increasing the weight as the reps decrease, so, for example, you would do 50 reps, then 40 reps, then 30 reps, then 20 reps then 10 reps and then work back up the scale. My twist on it though is I only do one circuit followed by a 10 minute HIIT session. So my training session for this week has been: Monday: Shoulders, followed by 20 minutes HIIT (2 x 10-minute sessions after each exercise was complete). Tuesday: Arms, followed by 20 minute HIIT. Wednesday: Cardio (5k run) current PB of 36 minutes (looking to decrease this to around 30 minutes). Thursday: Rest day Friday: Chest and Back, followed by 20 minute HIIT. Saturday: Legs & Core, followed by 20 minute HIIT. Sunday: Rest Day Hope everyone has a wonderful weekend

Thanks for the support and added motivation. much appreciated. I couldn't have put this better myself, this perfectly sums me up, i would rather say i had a cheat meal than own up to saying i ate a whole pizza and drank 2 or 3 pints of beer to wash it down. I've been doing a lot of meal prep over the last few days, hopefully, I'll start to see some real results soon, and i'm actually kind of liking the cooking aspect of things...who knew! I'll post again on Friday with my weekly stats. Thanks again!

Now the introduction is over, I've moved my thread under the correct section.

Hello my fellow Nerd Fitters, It's taken me a while to work up the courage to do this...but I figured I could use the extra accountability to help me level up and be a fitter, healthier and all around general badass-ier (in the good sense) version of myself. Some basic info about me: Height: 6ft (180cm) Starting Weight: 125kg (276lbs) Current Weight: 105kg (231lbs give or take) Goal Weight: 90kg (198lbs) Age: 26 Background I always used to be the "chubby" kid at school, you know, the 'overweight' kid that was always picked last for sports, the one the kids used to always be like 'Oh do I have to have him on my team'...yeah that was me. As a kid, I would say I was very active, playing football (soccer) and basketball 3 or 4 times a week, and I used to play cricket every weekend come rain or shine. Now you're probably thinking, how can he be a chubby kid when he was this active....well quite simply put my diet / my nutritional knowledge sucked to the nth degree. I would eat fast food, junk food like religiously. I practically grew up on TV Dinners and Microwave meals. Then I went off to Uni and I think that's where all the real damage was done, going out every night drinking and having the world's worst diet (student diets they should be made illegal) Goals My aim is to get myself down to 90kg by end of November this year (not long to go about 12-14 weeks). I've already made some good progress over the last 6 or 7 months dropping more than 20kgs (44lbs) however I know the hard work is just beginning as I try to lose another 40 or so lbs. How am I going to achieve this? Nutrition - Meal prep, meal prep and more meal prep, I want to completely remove the idea of conflict from my diet, I want to pre-plan most of my meals. That way there is no guesswork, I know exactly what I'm going to eat for breakfast lunch dinner snack etc. Exercise - I'm aiming to up my current gym time from 3 x a week to 5 x a week with a mixture of Cardio and Weights. Cheat days - Seems to be a topic of great controversy amongst many of the forums I've been across (probably why I've been so hesitant to post before), but my plan is quite simple I think 25-30 clean meals = 1 cheat meal. So I have to eat 25-30 clean meals throughout a week to have one cheat meal on the weekend. I think this is just enough to drive me to want to eat those 25-30 clean meals. Alcohol / Smoking - I've actually decided to give up alcohol (not totally) I'll still allow myself a tipple here and there (mostly there, though...sorry British humour it's not that funny).Simply put, no more after work drinks, no more Saturday or Sunday drinking. I'm only going to drink on special occasions (Weddings, birthdays, parties, and perhaps on meals out where I'm having a nice dinner). My approach is simple (famous last words..)..i'm going to keep myself accountable to the entire Nerd Fitness academy fear of failure is not an option. I will be regularly updating this post once a week (or so) maybe once a month not sure yet...? Apologies in advance for the rather long post didn't think I'd go into this much detail. In case you've not noticed, I'm from England. If you want any more info e.g. Workout plans, Nutrition plans etc that I will be using please feel free to ask, as I said I am a total newbie when it comes to this, so I would be more than happy to post it here to get everyone's opinions and ideas. I'll leave everyone with one of my favourite quotes I've come across whilst searching the deep web for some fitness related media... "Blood, Sweat and Respect. The first two you give, the last one you earn!".

Hello my fellow Nerd Fitters, It's taken me a while to work up the courage to do this...but I figured I could use the extra accountability to help me level up and be a fitter, healthier and all around general badass-ier (in the good sense) version of myself. Some basic info about me: Height: 6ft (180cm) Starting Weight: 125kg (276lbs) Current Weight: 105kg (231lbs give or take) Goal Weight: 90kg (198lbs) Age: 26 Background I always used to be the "chubby" kid at school, you know, the 'overweight' kid that was always picked last for sports, the one the kids used to always be like 'Oh do I have to have him on my team'...yeah that was me. As a kid, I would say I was very active, playing football (soccer) and basketball 3 or 4 times a week, and I used to play cricket every weekend come rain or shine. Now you're probably thinking, how can he be a chubby kid when he was this active....well quite simply put my diet / my nutritional knowledge sucked to the nth degree. I would eat fast food, junk food like religiously. I practically grew up on TV Dinners and Microwave meals. Then I went off to Uni and I think that's where all the real damage was done, going out every night drinking and having the world's worst diet (student diets they should be made illegal) Goals My aim is to get myself down to 90kg by end of November this year (not long to go about 12-14 weeks). I've already made some good progress over the last 6 or 7 months dropping more than 20kgs (44lbs) however I know the hard work is just beginning as I try to lose another 40 or so lbs. How am I going to achieve this? Nutrition - Meal prep, meal prep and more meal prep, I want to completely remove the idea of conflict from my diet, I want to pre-plan most of my meals. That way there is no guess work, I know exactly what I'm going to eat for breakfast lunch dinner snack etc. Exercise - I'm aiming to up my current gym time from 3 x a week to 5 x a week with a mixture of Cardio and Weights. Cheat days - Seems to be a topic of great controversy amongst many of the forums I've been across (probably why I've been so hesitant to post before), but my plan is quite simple I think 25-30 clean meals = 1 cheat meal. So I have to eat 25-30 clean meals throughout a week to have one cheat meal on the weekend. I think this is just enough to drive me to want to eat those 25-30 clean meals. Alcohol / Smoking - I've actually decided to give up alcohol (not totally) I'll still allow myself a tipple here and there (mostly there, though...sorry British humour it's not that funny).Simply put, no more after work drinks, no more Saturday or Sunday drinking. I'm only going to drink on special occasions (Weddings, birthdays, parties, and perhaps on meals out where I'm having a nice dinner). My approach is simple (famous last words..)..i'm going to keep myself accountable to the entire Nerd Fitness academy fear of failure is not an option. I will be regularly updating this post once a week (or so) maybe once a month not sure yet...? Apologies in advance for the rather long post didn't think I'd go into this much detail. In case you've not noticed, I'm from England. If you want any more info e.g. Workout plans, Nutrition plans etc that I will be using please feel free to ask, as I said I am a total newbie when it comes to this, so I would be more than happy to post it here to get everyone's opinions and ideas. I'll leave everyone with one of my favourite quotes I've come across whilst searching the deep web for some fitness related media... "Blood, Sweat and Respect. The first two you give, the last one you earn!".