1 step back 2 steps forward

Hey guys! Quick post before hitting the bed. The pain in my left shoulder has only increased in the past day, I believe I might have tendinitis or rotator cuff impingement, had that before on my right shoulder. I think it might be due to the repetitive movements at work (e.g shovelling, raking) and so proper stretching before the workout. That is actually my weakness, I get over excited before the workout that I dont spend proper time warming up and stretching. Its better to slow down a bit now than suffer the consequences later, its a shame cuz I super pumped up now and Im seeing results. Oh, another thing I forgot to mention, I bought a calliper online a few days ago and my new little toy has just arrived! It cost me only 3,95 with postage included, that is nothing! but so it is the calliper, just a fragile piece of plastic, it does really feel that you are holding a 3,95 piece of plastic in your hands, it does the job though. A bit tricky I might say, I tried different measures and my body fat % varied from 9 to 16%, I still doubt that Im 16% body fat, I think I was around 22%, I got a lot of extra "juice" on my belly. It really takes some skills to properly use the calliper but theres a over-abundance of videos on YOu Tube to help you out, you can also find online body fat calculator where you input the measurements, age and weight and it gives you you lean and body fat %, pretty neat. I created a spreadsheet on Excel where I am inputting my measurements weekly so I can track my performance and adjust my workouts accordingly. Anyway, so much for a quick post. Keep reading and commenting like you guys never did! haha Stay safe and dont do drugs! Raf

Good news

Hey Guys!! How are you all doing? Haven't post in a few days so here it goes a sum up. On Friday I tried the INSANE 1 minute workout from Six Pack Shortcut, here's the link http://www.youtube.com/watch?v=1jhRdJTt8sY&feature=g-user-u and it was INSANE and the name imposes, I was wearing a polar to monitor my heart rate, it went all the way up to 170 per minute, I felt my heart tried desperately trying to climb up through my throat. Had to take a couple of rest but I finished. When I started my program my belly was on 93cm circumference, my jeans werent even fitting me (no kidding) and now, 3 weeks later I managed to shredded 6 centimetres off my stomach!! The scale was reaching 81kg, I brought it down to 76kg. Im feeling really good and already noticing visual changes. As far as my diet goes it couldnt be going better. Ive done some research online looking for the best food to eat. From the top 10 healthiest food I gather from different sources I managed to incorporated most of them into my daily diet. Some of those foods include: oat meal and berries for my breakfast, almonds, walnuts and Brazil nut, for my snack between breakfast and lunch, avocado (not more and half a day), apple, broccoli and so on. Here a really cool website I just found this morning and has an extensive list of health food and their nutritional fact and health benefits: http://www.whfoods.com/foodstoc.php Everything is going great and my goals I've been setting for myself are easily being achieved, maybe it is time to crank it up a notch. I know that the first kilos will go ( or are gone) easy, but im just building up motivation for later. My goal is to get to 10% body fat by July, I got 6 months are around 13% of body fat to exterminate. It wont be easy but I think it is feasible, it is definitely something I never tried, even in my best shape I think I was far from 10%. Will have to go against nature and genetics, but with motivation and discipline we can get there. Oh, by the way I just bought a caliper online, super cheap it only cost me 3,95 (aussie dollars) with post included and bear in mind that Im in the middle of nowhere. Well, that is it for now, bit long post but just to make it up. Here a picture that I believe it was the best shape I've ever been, photo taken in 2009 around May, I was 24 back then, neither my diet or my training were perfect, actually far from it, had a bit of help of Mr. Creatine, but this time I want to go "all naturale".

what you guys think it was my body fat % in that pic?

No workout day.

Hey guys! How are you all going? Didnt post last night because I fell asleep in front of the laptop watching a video. It was only 9pm. Working under the sun the whole day is starting to take a toll on me. Im in north Australia at the moment and temperatures reach 40C (104F) during the day.Went through a few websites trying to find a way to measure my body fat, since I dont have a caliper (kinda like a measuring rule for body fat) I tried a few formulas, it all ranged from 22 to 24% body fat, some websites said I was even a bit overweight.No workout for me today because I started feeling a bit of pain in my left shoulder, nothing major, but I dont want to push it. My right shoulder was injured once during a a stupid arm wrestling (I won at least) but since then it never been the same, and only aggravated a couple of years later doing chest press at the gym, that was in 2010 and still hasnt healed properly till this day.As you guys can see in the photo Ive cut myself cooking, I was actually surprise it took me that long, but after that got two more in a row haha. First one trying to break in pieces my rice that got frozen in the fridge, second one trying to open a can of chick peas, the ring that pulls it open broke off and I had to open with a knife, and the third one opening a can of tuna, this time the ring worked my stupidity prevailed.Anyway, I can see that the page views are slowly increasing, please dont be shy and leave some commments, starting to feel lonely around here. Thanks for taking a few minutes of your day reading about my "exciting" life and stay safe and stay in school kids!Raf.

Freaking Crazy Cardio Workout Day

Hey Guys! As you can see in the title I tried the freaking crazy cardio workout today. Had to take breaks in between the set but I was dead in the end. I was wearing a polar today to check my heart rate, it was around 165 a min the whole workout, felt like my heart was gonna pop out of my mouth at any second. Started to feel in shape now, last week a did some push ups and chin ups, my pecks were sore for almost 4 days. Yesterday I did the same thing and felt nothing today, I even did some push ups after the workout with no problem. We are getting there!! Here is the link for the workout http://www.youtube.com/watch?v=KPHdYOwoxQk&list=UUH9ciCUcWavMsFcAJtLUSyw&index=1&feature=plcp

Chopping day

Hey guys! Day off at work today. Went to the supermarket bought shitloads of vegetables again and spent a good hour chopping them and organizing in containers. Had some tofu and tuna for dinner today. Already lost 3cm on my waist. When I started was on 93cm, checked today and was around 89,5cm. On the scale only lost 100grams. I'm cutting down my portions now, cuz I was going through a lot of vegetables during the week.
Last night had my first test against my no alcohol for 8 months promess. Had a birthday party of a work colleague. But I made it through, even though I had 3 slices of chocolate cake hehe.

Explosive 9 min Home workout

How u doing guys? Today Ive done my workout in the evening cuz I had to take my car to the garage to get it fix. As the title says I did the Explosive 9 min home workout from Insane Home Fat Loss You Tube channel. I did alright, had to take a quick rest during the push-ups but in general it went okay. Felling much better since I begin my diet. Havent lost my weight yet, but 2cm of my belly is gone. Been eating a lot of protein so I might have gained some muscle. I still trying to get my portions right, I am cooking too much veggies but I guess that doesnt matter much since they are really low in calories. The good thing with all this fibre Im eating I am never hungry. My main meals are at 12:30 and 5pm. Been eating a lot of almonds and walnut in between and oat meal with cinnamon and dried raisins for breakfast. I am trying not to drop too much weight too fast, I want my body to slowly adapt and my metabolism to slowly speed up as well. Thats is it for today. Please dont be shy and leave a comment with suggestion, critics, appraisals, compliments or whatever. And remember, always wear sunscreen! Raf

Day 10

Hey Guys! How are you all going? Day 10 over here. I have started to notice some changes, I am feeling less tired and much more awake. On Saturday I went to the supermarket and bought some vegetables I didnt even know it exist, bought silver beet, French beans, refried "El Paso" beans and mexican beans, spring onions, some dried basil . As you can see in the photo I chopped everything I put on plastic containers. The kitchen here at the hostel get really busy during dinner time, so I tried to leave ready as much as I could. I am coming back from work around 5pm, then I go straight to the kitchen to avoid the "rush hour". I am actually really enjoying the meal I am cooking, much more than I expect, havent had a beer in 2 weeks and McDonalds in 2. Really proud of myself! Please leave some comment below so I know someone is reading the blog!

Stay safe kids!

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