Thursday, June 10, 2010


Ok so your all probably thinking where the hell have you been and what have you been doing!
I had my final day last Friday (With no less than IDEAL Results!) and gave myself the rest of the weekend off to celebrate and eat what ever I wanted, when I wanted, how I wanted to and just because I could! That and the fact that I had my best mate and his partner over from Sydney and also being bed ridden for the last 4 days with a the flu where I actually lost my voice! Funny that.. and yes you may be laughing here, but I tell ya! I'm a be the one with the last laugh when you see what I have achieved, but lets first break down the weeks.

Week 1:

This is where I had noticed the best and biggest results. It was also gonna be the easiest week for me to complete in hindsight! Hindsight being the operative word here, cause When I first did it, I experienced, tiredness, sugar cravings, the feeling of success and noticeable success at that! I could see my body was starting to transform. To what I had no idea..

With this success for those who have been following me know that I had 3 days off after my first results day. Yes I too can cheat and no it did not effect my plan, the only thing I did struggle with was week 2 and the fact that it was a lot stricter than week 1.

Week 2:

Here I was a moody lil bastard! I don't know if it was the diet or the fact that I know I had cheated earlier on or that I had the treats and it was quickly taken away from me like I moody baby, I soldiered on and to my surprise my results came back much better than I had planned. Which put me in good steed for the last week. I also had 2 cheat days well maybe 3 here! If you get through week 2! and its WILL POWER that will pull you through, you have pretty much made it. Just become focused and determined to hit your goal. You will notice your energy level increase, you mental attitude becomes a force to be reckoned with and you become unstoppable.

Week 3:

Well you guys don't know much about this week. I finished up 3 days earlier than I wanted because I had hit my goal and as I mentioned I had guests! and important ones at that who I had to entertain! :)
The diet was a lot better than week 2. I slowly introduced the sugar I had craved in the form of strawberries and my trusty rolled oats were back on the menu! I was a happy boy and I had 2 weeks of experience of meal prepping, exercise planning and motivation to go by. I won't keep you in suspense. Here are my final results with a week by week body comparison for your eyes only :P

Mark V
Date17 May 201021 May 201028 May 20104 June 2010
Weight72.4 kg69.9 kg70kg68.8kg
B Fat8%7.5%6.1%6%
Muscle in kg63.361.562.561.8
V fat1111
Waist75/29.5inch71/27.95inch70/27.55 inch69/27.1inch

NEED I SAY MORE! But please stay tuned for an update on how my week of the diet has been! I tell you, you will be surprised as I am with my results! Ciao for NoW!

Friday, June 4, 2010


Only a these two days to go before the big weigh in and I'm finding the diet all to easy!

I've really liked the last couple of days but am dreaming of my vanilla and hazelnut icecream with macadamia, my thai food, my chocolate bar.. in saying that I'm not gonna stop here. I'm gonna give myself the weekend off being Friday as well as sat and sun and start week 1 again from Monday with weekends as treat days.

I won't bore you with what I have eaten cause its pretty much the same as the last entry but no more omelet YAYYYYYYY! poridge and strawberries! :D

Weigh in is the next entry and Can I just say you will be amazed with the results!



OK so you all know by now that I have taken the weekend off!

I was not looking forward to this week as the meals have become plentiful and very meat induced! Oh well its only for the first two days, but gonna miss my porridge! Ouch..

This weeks diet consisted of:

Breakfast: an Egg white omelet with mushrooms, try eating that at 5am in the morning.. It was difficult and tasteless, but only a week to go so I'm fine.

Morning snack: oven baked chicken with sweet potato chips.. well its a sweet potato but I made it into chips :) Clever boy ay!

Lunch Time: Grill baramundi and vegetables (all green)

Afternoon Snack: Protein Shake (Chocolate) my only sugar hit! :(

Dinner: Chicken Breast (poached) with brown rice Yummmm! Not!

Snack: Lean Meat and vege's

Boy was I full I basically repeated this on day 16 so will not write an entry for that day.

Energy levels were amazing, eating the food, apart from the early morning omelet was easy, very easy! and it helped if you prepared the dishes and put them into take away containers the night before ready to be heated up.

Sunday, May 30, 2010



Had I done enough? I don't know, I hope that my mishaps earlier in the week did not stop my amazing progress. Lets see!!

To my surprise I was over the moon with my results:


17 May 2010

21 May 2010

28 May 2010





B Fat




Muscle in kg




V fat







70/27.55 inch

So Here's the breakdown:

I gained 1kg of muscles!! YAY..
Lost a cm off my waist!! YAY
and .1% away from my goal of 6% body fat!! YAY YAY YAY!!

You see this all goes to show how we all can have our bad days. Having felt like I had cheated myself was frustratingly hard to deal with. Especially when the results were so good the previous week.

With this result I have chosen to give myself the next 3 days off including today. I don't necessarily want to drop below 6% body fat, which I know will happen regardless. So why not enjoy this weekend and start again on Monday! :)

BIG PAT ON THE BACK... Here's a my latest shot for you! :D


Right, sorry its late!

Day 11 I was pretty much sticking to my diet and my exercise schedule! results day was only a day away and I needed to pull something out and fast! In a nutshell this was my day.

Breakfast was my usual Porridge and Tea

Exercise: Spin Class 45 minutes

Snack was Grapefruit

Exercise: Power Walk Home 45 minutes

Snack part II Protien Shake - who says I can't have it 45 minutes after my grapefruit

Exercise: Walk to work 45 minutes

Exercise: Body Pump Class

Lunch: Lean Beef Stir Fry + Can of Tuna

Exercise: Nil Siesta

Walk to Gym 40 Minutes

Exercise: Spin Class 45 minutes

Walk Home from Gym 40 minutes

Dinner: Lean Beef Stir Fry, Fish

Snack: Protein Shake

Yes I did eat a lot but I exercised my but off and I could feel my body was taking shape!

I was nervous about Friday

Thursday, May 27, 2010


So after a slow start to my week and a so so Tuesday. I woke up feeling on top of the world. Armed and prepared to set in motion week 2 of the diet.

Having prepared all my meals the night before it was just a matter of eating and exercising. Cheese, Crackers and KFC! Ouch... I know I said a Monday weighing, but that would be cheating now wouldn't it. So lets just get one thing straight and stick to the plan! Friday mornings is my weighing time and results check!

I got up rested and fresh. You should all know the drill by now. Breakfast was Porridge. Tea, but the bucket load. and off I go to teach Spin and this class was gonna be a cracker of a class! Diet is one thing I struggle with, but exercise, now your playing in my arena!

A sweaty beefed up session, my poor students! but the show must go on. I meet up with a friend for breakfast, she orders, bacon, eggs, sausages, hash browns. and a cappuccino. My order was simple. Black coffee with a side of skim milk and That's it.... After all it is my morning snack :) oh btw I forgot to mention I took out my treat of a big juicy red grapefruit! Never liked grapefruit before, but its now something I look forward to.

As breakfasts wraps up, I order a glass of skim milk. I have my protein powder in a snap lock back in my back pack of tricks and have my protein shake.

Lunch was a Beef Omellette I had prepared the night before. I don't think I will ever spell omellette right.. haha

A 10km run shortly after lunch and a can of tuna for my afternoon snack!

I wasn't teaching on Wednesday night, but for dinner i had a some chicken in the fridge which I made a chicken, green bean, chilli, garlic and ginger stir fry! I have to say it's been one of my best meals to date. Eating plan or no eating plan, this lil boy is getting creative.

I know I have one more day before I have my results check so I prepare my food for tomorrow and in my head I plan my exercise.

Bonne Notte x


Tuesday, May 25, 2010


OK!! Sonia leaves... back to the routine. It's Tuesday which means I only have 3 days before my next weigh in.. I'm not looking forward to it and very disappointed! So here is how I am going to make up for it!

I had a spin class which I blitz and worked my lil ass off as punishment! Breakfast consisted of a Grapefruit and Tea.. followed by a morning nap!

Lunchtime I came home, had a tuna egg white omlette and did a mega abs session for pilates.. Sorry to my students who bore the grunt of my eating indiscretion!

I came home and had an afternoon siesta! Not feeling overly energetic... I had to have something for a snack to get through my back to back classes tonight! I had an orange.

6.30pm Circuit Class, An intense full body workout, which I participates in, followed by intense pilates at 7.30pm! I was starting to get my groove back. I went to the shop and purchased some food for tomorrow. Tomorrow I know is gonna be a great day, I'm gonna be all prepared.

Dinner was poached chicken breast and an egg white omlette which I put spinach, lean beef and chilli in... I prepared Wednesdays meal in advance and as I write this! I feel proud of myself and hopefully I can claw back what I had lost! perhaps a Monday weighing instead? :)