Day 9 and time to redouble my efforts. All is going well but I refuse to leave any stone unturned.

Day: 9
Date: 20/05/2013
Workout Day: Rest
Weight (lb): 166.6 (5.2 lb loss)
Body Fat %: 15.3 (1.3% loss)
Health: Fine

With the first week behind me, I’ve been particularly pleased with how the plan has progressed. I feel great, look better and the scales are starting to show some changes. Yesterday I re-read my copy of the 12 Week Plan again. I’ve got 3 copies of it, one in the digital format and two hard copies autographed by Nick Mitchell and Ben Pakulski. (They’ll be worth literally pounds one day.)

One of the big gaps in the book is the lack of prescription of calorie consumption versus training volumes for specific results. The majority of readers will be aiming for Joe’s body by the end of the 12 weeks, despite all starting at very different places. But whatever the starting point, it is important to appreciate the work that Joe performed outside of the weight sessions at UP. He did perform a good quantity of HIIT and moderate cardio, which when timed right and performed correctly would have made a notable difference to his progress.

From past experience I know that I also respond well to cardio type exercise, so today I ignored the “rest day” and spent 40 minutes on the cross trainer. I’m fortunate that I never get stressed and don’t have to worry too much about cortisol, so I’ve decided to dial up the supplementary exercise an do more when I can. I will monitor my general progress and well-being to see if there is any negative impact and adjust if required. Tomorrow I’ll try some fasted low-level cardio before breakfast and see how that works for me. The idea of getting up earlier to exercise is not appealing, but if it works then so be it. I’ve got 10 weeks left and need to do everything to make this work.