3 Months 13 weeks (phase 1) Training Restart Results

I have officially finished 3 month self imposed 'get back in shape' bootcamp. I started out with strong intentions of not making the same mistakes I always make: Overtraining and improper nutrition.
Personally I think I have lost too much weight versus muscle gained.  But for the most part I have trained smart.

I have enjoyed upping my knowledge of nutrition and physical activity and have a desire to learn more.

I can't tell anybody  "eat what you want and train 3 times a week for 20 minutes and that is all you need to do!" I am certain that there are Personal Trainers who have devised someway to make regiment of method and make it work. My end goal is to be in the best shape of my life by 40 rather than 'not out of shape' so the minimal systems are not for me - I like the hard work!

My diet has been healthy! I eat properly for the most part and supplement and vitamin where necessary. My diet during the week is skewed protein heavy  (meaning different kinds of protein) and essential fatty acids (good fats). However I also eat a good portion of carbohydrates at the right time - when I need the energy boost. On weekend I relax a little but don't go overboard (did someone say McRib?).

I have been training has been 4-5 days a week for approximately 1 hour to 1.5 hours each session. I train at Wynn Fitness as it is near my office and allows me to jump in and out and not disrupt my day. It has everything I need right now and is a good clean gym with a friendly environment.

I am not trying to lose weight so I have limited long aerobic workouts (e.g. 10km treadmill runs at 160 bpm) and instead try to fit in at least 3 - 30 minute bike rides at the 'fat burning' zone (for me 115-125bpm), and warm ups in the fat burning zone of a maximum of 15 minutes.

I will put up short posts to explain what I am doing, and have done throughout the process.

For now here are the results:

August 15, 2010: 38 year old male, 193cm (6'3")

Weight 234lbs Body Fat 23% resting HR 62bpm

November 15, 2010

Weight 217lbs  Body Fat 18% resting HR 52bpm (2.5 belt notches!)

GOAL: 210LBS Body Fat 10-12% resting HR 40-45bpm - time frame 1 year.


NOTE ****** I had a full physical done before embarking on this journey!*****
NOTE ****** I am using a body fat scale to measure Body Fat (no cringing fitness people!) I will doing something more accurate soon.