Rick Duncan ™ http://www.rickduncan.co.uk Since 1976 Sat, 19 May 2012 19:30:03 +0000 en hourly 1 http://wordpress.org/?v=3.3.2 GM Diet – Day 6 http://www.rickduncan.co.uk/gm-diet-day-6/ http://www.rickduncan.co.uk/gm-diet-day-6/#comments Sat, 19 May 2012 19:25:57 +0000 rick http://www.rickduncan.co.uk/?p=464 Beef and Vegetables (Cheat) Day Day 6 of the GM Diet can be considered a cheat day as it says you are allowed to eat as much beef and vegetables as you like, so not a conventional cheat day where you can eat all the pizza, indian and crap you like, but actually it does feel cheatish (is that a word?) so happy happy, I am off to the butcher this morning to get me a nice fillet steak from the butcher today yum yum!! Only one more day to go so feeling like I am on the back straight :o)]]> Beef and Vegetables (Cheat) Day

Day 6 of the GM Diet can be considered a cheat day as it says you are allowed to eat as much beef and vegetables as you like, so not a conventional cheat day where you can eat all the pizza, indian and crap you like, but actually it does feel cheatish (is that a word?) so happy happy, I am off to the butcher this morning to get me a nice fillet steak from the butcher today yum yum!! Only one more day to go so feeling like I am on the back straight :o )

Weigh in stats

Day 1 – 16 stone 11 lbs (bit spoofy this weight as I pigged out over the weekend so I think the actual weight may be closer to 16 stone 7-9 lbs in reality)

Day 2 – 16 stone 5 1/4 lbs (Even factoring in the spoofy weight in the begining this is good progress in one day, most of it will be water weight no doubt, I was pissing like a trooper all day but that’s good to clear the old system out)

Day 3 – 16 stone 3 3/4 lbs (Some good weight loss, mostly water at this stage and my muscles are probably eating themselves looking for fuel, not huge noticeable effects on the shape just yet but that will come in a few days I am sure)

Day 4 – 16 stone 2 3/4 lbs (The weight loss has slowed a little now but still it’s 1lb loss so I am happy with that, the body is probably into starvation mode now so today should help kick start it a bit with the addition of bananas, skimmed milk and my special vegetable soup)

Day 5 – 16 stone 3 1/4 lbs (So today I have gained 1/2 a pound … nothing much right, maybe not but it is disheartening to see though I was expecting it to happen at some point ever the pessimist that I am, I think this may be due to not eating till late (after karate) and eating a good portion size (of soup), I also think because I needed the toilet all night and couldn’t be bothered to go till this morning I may have retained more fluid than I otherwise would have.)

Day 6 (morning) – 16 stone 1 1/4 lbs (I actually expected to lose again today and I did, yesterday actually had me feeling hungry at stages and the energy was sapped by the end of the day I was ready for bed by 10pm which is unheard of for me, maybe just maybe I will see 15 stone after this week which will equate to over 11 pounds loss in a week!)

Breakfast (6am)
2 beef burgers
1 bowl of spicy vegetable soup

Pre-Lunch Snack (12pm)
1 1/2 burgers

Lunch (2.45pm)
Beef stir fry (large plate)
Braised beef chunks
bean shoots
broccoli stalks
carrot
cabbage
red onion
sweet corn
lemon grass
chilli paste / flakes
soy sauce

Pre-Dinner Snack
None (Still bloated from lunch)

Dinner (8pm)
Fillet steak
1 1/2 burgers
Small bit of the stir fry from lunch

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]]> http://www.rickduncan.co.uk/gm-diet-day-6/feed/ 0 GM Diet – Day 5 http://www.rickduncan.co.uk/gm-diet-day-5/ http://www.rickduncan.co.uk/gm-diet-day-5/#comments Fri, 18 May 2012 18:16:53 +0000 rick http://www.rickduncan.co.uk/?p=449 Beef and Tomatoes Day So day 5 means I get to eat beef and tomatoes, I thought yesterday I could eat all I want but actually I was wrong I have to eat it in small portions, tomorrow is cheat day and then I can eat all the beef I like which I guess is OK, I am after all getting a sample of what's to come tomorrow. Budo Ryu was OK last night, definitely felt a little light headed toward the end, we finished the session free sparring which usually takes its toll on me, but fortunately we had to fight lower belts which saw me fighting Jaydan (quite funny given the height difference) and another younger kid (Ben) so wasn't so strenuous.]]> Beef and Tomatoes Day

So day 5 means I get to eat beef and tomatoes, I thought yesterday I could eat all I want but actually I was wrong I have to eat it in small portions, tomorrow is cheat day and then I can eat all the beef I like which I guess is OK, I am after all getting a sample of what’s to come tomorrow. Budo Ryu was OK last night, definitely felt a little light headed toward the end, we finished the session free sparring which usually takes its toll on me, but fortunately we had to fight lower belts which saw me fighting Jaydan (quite funny given the height difference) and another younger kid (Ben) so wasn’t so strenuous.

Weigh in stats

Day 1 (morning) – 16 stone 11 lbs (bit spoofy this weight as I pigged out over the weekend so I think the actual weight may be closer to 16 stone 7-9 lbs in reality)

Day 2 (morning) – 16 stone 5 1/4 lbs (Even factoring in the spoofy weight in the begining this is good progress in one day, most of it will be water weight no doubt, I was pissing like a trooper all day but that’s good to clear the old system out)

Day 3 (morning) – 16 stone 3 3/4 lbs (Some good weight loss, mostly water at this stage and my muscles are probably eating themselves looking for fuel, not huge noticeable effects on the shape just yet but that will come in a few days I am sure)

Day 4 (morning) – 16 stone 2 3/4 lbs (The weight loss has slowed a little now but still it’s 1lb loss so I am happy with that, the body is probably into starvation mode now so today should help kick start it a bit with the addition of bananas, skimmed milk and my special vegetable soup)

Day 5 (morning) – 16 stone 3 1/4 lbs (So today I have gained 1/2 a pound … nothing much right, maybe not but it is disheartening to see though I was expecting it to happen at some point ever the pessimist that I am, I think this may be due to not eating till late (after karate) and eating a good portion size (of soup), I also think because I needed the toilet all night and couldn’t be bothered to go till this morning I may have retained more fluid than I otherwise would have.)

Breakfast (6am)
1 spicy beef cutlet (grilled and chopped up)
1/2 can of tomatoes with spices
cumin seeds, corriander, chilli flakes, chilli powder, garlic powder, salt, pepper

Pre-Lunch Snack (11.30am)
Small bowl of vegetable soup

Lunch (2pm)
1 spicy beef cutlet (grilled and chopped up)
1 can of tomatoes with spices
cumin seeds, corriander, chilli flakes, chilli powder, garlic powder, salt, pepper

Pre-Dinner Snack (4.30pm)
Water

Dinner (7pm)
2 beef burgers
1/2 can of tomatoes with herbs

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]]> http://www.rickduncan.co.uk/gm-diet-day-5/feed/ 0 GM Diet – Day 4 http://www.rickduncan.co.uk/gm-diet-day-4/ http://www.rickduncan.co.uk/gm-diet-day-4/#comments Thu, 17 May 2012 21:55:16 +0000 rick http://www.rickduncan.co.uk/?p=441 Banana, Milk & Soup Day Day 4 of the GM diet introduces three new foods, milk, bananas and vegetable soup, I felt a little tired this morning so I am thankful of this, bananas and milk to me are great for energy and I can't wait to dig into the vegetable soup at lunchtime, I whipped something up last night and my god it tastes beautiful, well it does to me. I am however really excited about tomorrow, I get to eat all the beef and tomatoes that I want, finally I get some meat, thank god for that!!]]> Banana, Milk & Soup Day

Day 4 of the GM diet introduces three new foods, milk, bananas and vegetable soup, I felt a little tired this morning so I am thankful of this, bananas and milk to me are great for energy and I can’t wait to dig into the vegetable soup at lunchtime, I whipped something up last night and my god it tastes beautiful, well it does to me. I am however really excited about tomorrow, I get to eat all the beef and tomatoes that I want, finally I get some meat, thank god for that!!

Weigh in stats

Day 1 (morning) – 16 stone 11 lbs (bit spoofy this weight as I pigged out over the weekend so I think the actual weight may be closer to 16 stone 7-9 lbs in reality)

Day 2 (morning) – 16 stone 5 1/4 lbs (Even factoring in the spoofy weight in the begining this is good progress in one day, most of it will be water weight no doubt, I was pissing like a trooper all day but that’s good to clear the old system out)

Day 3 (morning) – 16 stone 3 3/4 lbs (Some good weight loss, mostly water at this stage and my muscles are probably eating themselves looking for fuel, not huge noticeable effects on the shape just yet but that will come in a few days I am sure)

Day 4 (morning) – 16 stone 2 3/4 lbs (The weight loss has slowed a little now but still it’s 1lb loss so I am happy with that, the body is probably into starvation mode now so today should help kick start it a bit with the addition of bananas, skimmed milk and my special vegetable soup)

Breakfast (8am)
1 bowl of warm semi-skimmed milk
1 sliced banana

Pre-Lunch Snack (11.15am)
cup of milk
1 banana

Lunch (2pm)
Vegetable soup
cabbage
onion
celery
pepper
Salt/Pepper/Cumin/Chilli Flakes/Soy Sauce/Vegetable Stock Cube

Pre-Dinner Snack (4.30pm)
cup of milk 
1 banana

Dinner (10.30pm)
Vegetable Soup (As above)
Cup of semi skimmed milk

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]]> http://www.rickduncan.co.uk/gm-diet-day-4/feed/ 0 GM Diet – Day 3 http://www.rickduncan.co.uk/gm-diet-day-3/ http://www.rickduncan.co.uk/gm-diet-day-3/#comments Wed, 16 May 2012 19:48:09 +0000 rick http://www.rickduncan.co.uk/?p=418 Fruit & Vegetable Day So onto the 3rd day of the GM Diet it is, this is the day it's meant to get a little easier as your body adapts, fingers crossed!! Last night's Budo Ryu was OK, I faltered a little towards the end of the night but made it through OK, this morning's training at the gym however was another matter. I started with 20 minutes HIIT on the running machine as the squat rack was busy as was the bench press, then I moved onto squat, I reduced the weight to 65kg so not particularly heavy and did 3 x 10 reps, the last set I only just managed to re-wrack the bar before passing out, the tank is most definitely empty today!! I braved 3 x 10 @ 45kg on the bench after, again not heavy but I definitely feel weaker at the moment.]]> Fruit & Vegetable Day

So onto the 3rd day of the GM Diet it is, this is the day it’s meant to get a little easier as your body adapts, fingers crossed!! Last night’s Budo Ryu was OK, I faltered a little towards the end of the night but made it through OK, this morning’s training at the gym however was another matter. I started with 20 minutes HIIT on the running machine as the squat rack was busy as was the bench press, then I moved onto squat, I reduced the weight to 65kg so not particularly heavy and did 3 x 10 reps, the last set I only just managed to re-wrack the bar before passing out, the tank is most definitely empty today!! I braved 3 x 10 @ 45kg on the bench after, again not heavy but I definitely feel weaker at the moment.

Weigh in stats

Day 1 (morning) – 16 stone 11 lbs (bit spoofy this weight as I pigged out over the weekend so I think the actual weight may be closer to 16 stone 7-9 lbs in reality)

Day 2 (morning) – 16 stone 5 1/4 lbs (Even factoring in the spoofy weight in the begining this is good progress in one day, most of it will be water weight no doubt, I was pissing like a trooper all day but that’s good to clear the old system out)

Day 3 (morning) – 16 stone 3 3/4 lbs (Some good weight loss, mostly water at this stage and my muscles are probably eating themselves looking for fuel, not huge noticeable effects on the shape just yet but that will come in a few days I am sure)

Breakfast (6am)
1 golden delicious apple + water

Post Training (8am)
Handful of grapes

Pre-Lunch Snack (11.15am)
Bowl of fruit
Water melon
Cantaloupe
Nectarine

Lunch (2pm)
Big plate of salad
Spinach leaves
Baby leaves
Mini corn
2 celery sticks
3 radishes
2/3 cucumber
1/2 small red onion
Olive oil / Balsamic vinegar / Salt & Pepper

Pre-Dinner Snack (4.50pm)
1 Orange

Dinner (8.30pm)
Plate of boiled vegetables
Broccoli
Cauliflower
Boiled beetroot
green beans
Spring Greens
Asparagus
Vinegar/Salt/Pepper/chilli flakes

Pudding (9.30pm)
Cup of grapes

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]]> http://www.rickduncan.co.uk/gm-diet-day-3/feed/ 1 GM Diet – Day 2 http://www.rickduncan.co.uk/gm-diet-day-2/ http://www.rickduncan.co.uk/gm-diet-day-2/#comments Tue, 15 May 2012 17:08:24 +0000 rick http://www.rickduncan.co.uk/?p=404 Vegetable Day Day 1 of the Gm fad diet was OK at first but come the end of the day my energy was sapped completely, all I could dream about was day 2 (today) and that jacket potato in the morning for a good carb fix, salad, vegetables with olive oil and vinegarette ... mmm, today doesn't seem so bad but we'll see by the end of the day how it looks for real, seeing results already so that's the encouragement to keep suffering, I can't believe I am going to go 4 days without meat or protein at all, this is coming from a protein junky!!]]> Vegetable Day

Day 1 of the Gm fad diet was OK at first but come the end of the day my energy was sapped completely, all I could dream about was day 2 (today) and that jacket potato in the morning for a good carb fix, salad, vegetables with olive oil and vinegarette … mmm, today doesn’t seem so bad but we’ll see by the end of the day how it looks for real, seeing results already so that’s the encouragement to keep suffering, I can’t believe I am going to go 4 days without meat or protein at all, this is coming from a protein junky!!

Weigh in stats

Day 1 (morning) – 16 stone 11 lbs (bit spoofy this weight as I pigged out over the weekend so I think the actual weight may be closer to 16 stone 7-9 lbs in reality)

Day 2 (morning) – 16 stone 5 1/4 lbs (Even factoring in the spoofy weight in the begining this is good progress in one day, most of it will be water weight no doubt, I was pissing like a trooper all day but that’s good to clear the old system out)

Breakfast (8am)
Jacket potato
Pat of butter (whatever pat means)

1.5 pints of water

Pre-Lunch Snack (11.15am)
Bowl of mixed salad
Spinach leaves
Baby leaves
Mini corn
Celery stick
2 radishes
Cucumber
Olive oil / Balsamic vinegar / Salt & Pepper

Lunch (1.15pm)
Big plate of salad
Spinach leaves
Baby leaves
Mini corn
2 celery sticks
3 radishes
2/3 cucumber
1/2 small red onion
Olive oil / Balsamic vinegar / Salt & Pepper

Pre-Dinner Snack (4.50pm)
None

Dinner (6.00pm)
Plate of boiled vegetables
Broccoli
Cauliflower
Boiled beetroot
green beans
Spring Greens
Asparagus
Vinegar/Salt/Pepper

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]]> http://www.rickduncan.co.uk/gm-diet-day-2/feed/ 0 GM Diet – Day 1 http://www.rickduncan.co.uk/gm-diet-day-1/ http://www.rickduncan.co.uk/gm-diet-day-1/#comments Mon, 14 May 2012 20:06:22 +0000 rick http://www.rickduncan.co.uk/?p=396 Fruit Day I'm not really keen on fad diets but given I have three weeks left until I go away on holiday to a destination we have yet to choose I want to accelerate things a little faster, so after some research I decided that the GM diet looks as good as any to give a go, boasting up to 17 pounds loss in two weeks that's around half what I want to lose in total, I know I am going to lose some muscle doing this but I will keep up the karate and strength training to limit that as much as I can.]]> Fruit Day

I’m not really keen on fad diets but given I have three weeks left until I go away on holiday to a destination we have yet to choose I want to accelerate things a little faster, so after some research I decided that the GM diet looks as good as any to give a go, boasting up to 17 pounds loss in two weeks that’s around half what I want to lose in total, I know I am going to lose some muscle doing this but I will keep up the karate and strength training to limit that as much as I can.

So day one is all about eating fruits and drinking water … bring it on!!

Breakfast (8am)
1 cup of mixed fruit
water melon
cantaloupe
mango

1.5 pints of water

Pre-Lunch Snack (11.30am)
Nectarine

Lunch (1.45pm)
2 Cups of mixed fruit
Apple slices
Kiwi
Water melon
Cantaloupe
Mango

Pre-Dinner Snack (4.50pm)
Golden delicious apple

Pre-Dinner (6.15pm)
1 glass of coconut water

Dinner (8.30pm)
1 bowl
Orange
Water Melon
Cantaloupe
Kiwi

2 pints of water

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]]> http://www.rickduncan.co.uk/gm-diet-day-1/feed/ 4 Training Diary – 11th May 2012 http://www.rickduncan.co.uk/training-diary-11th-2012/ http://www.rickduncan.co.uk/training-diary-11th-2012/#comments Thu, 10 May 2012 21:19:51 +0000 rick http://www.rickduncan.co.uk/?p=394 Morning Training

Squat
Warm up set with the bar only
12 x 65kg
10 x 65kg
8 x 85kg
8 x 85g

Military Press
10 x 25kg
10 x 25kg
10 x 25kg

Bench Press
12 x 45kg
10 x 45kg
8 x 62.5kg
6 x 62.5kg

Deadlift
12 x 65kg
10 x 65kg
8 x 105kg
6 x 105kg

Running Machine

Food Diary 11th May 2012

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]]> http://www.rickduncan.co.uk/training-diary-11th-2012/feed/ 0 Food Diary – 10th May 2012 http://www.rickduncan.co.uk/food-diary-10th-2012/ http://www.rickduncan.co.uk/food-diary-10th-2012/#comments Thu, 10 May 2012 21:15:50 +0000 rick http://www.rickduncan.co.uk/?p=391 Breakfast (7.45am)
2 table spoons porridge oats,
1 table spoon milled flaxseed,
skimmed milk.

Pre-Lunch Snack (11.40am)
160g Sweet Chilli Chicken Breast

Lunch (2.45pm)
1 Chicken Breast
Sweet potato
cauliflower
Carrots
Gravy
3 spoons Udos oil

Pre-Dinner Snack (4.30pm)
None

Dinner (6.15pm)
2 cooked chicken breasts

Pudding (10pm)
Maximuscle sculptress bar

Physical Activity
The class started off real hard again = sweatingmynutsoff.com but unfortunately Bill had to run home to deal with a leak in the kitchen which left us to practise or in my case learn a new kata = happydayz.com (not sure what’s with the crazy URL lingo it’s a fad that will pass I’m sure), so tonight I learnt Heian Nidan which goes a little something like this…

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]]> http://www.rickduncan.co.uk/food-diary-10th-2012/feed/ 0 Food Diary – 9th May 2012 http://www.rickduncan.co.uk/food-diary-9th-2012/ http://www.rickduncan.co.uk/food-diary-9th-2012/#comments Wed, 09 May 2012 22:20:31 +0000 rick http://www.rickduncan.co.uk/?p=382 OK so weighed myself this morning and I am still bouncing between 16st4 and 16st9, talking to Tom (The dietician) this morning he says water retention from muscle mass and most likely lean muscle gains will probably account for this, still dis-heartening a little but this is a long term thing there’s no quick fixes with where I am going … patience is KEY!!

Breakfast (6.15am)
2 table spoons porridge oats,
1 table spoon milled flaxseed,
skimmed milk.

Proshot

Post Training (7.45am)
PowerBar ProteinPlus

Pre-Lunch Snack (12pm)
Promax Diet Bar

Lunch (2pm)
Spicy smoked salmon
Salad
Garlic Mayonnaise
Udos oil

Pre-Dinner Snack
PowerBar Protein Plus

Dinner (8pm)
1.5 Chicken Breast
Sweet potato
cauliflower
Carrots
Gravy
2 spoons Udos oil

Pudding (10.30pm)
1/2 Banana
PowerBar Protein Plus

1 ZMA Capsule

Training Diary – 9th May April 2012

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]]> http://www.rickduncan.co.uk/food-diary-9th-2012/feed/ 1 Training Diary – 9th May 2012 http://www.rickduncan.co.uk/training-diary-9th-2012/ http://www.rickduncan.co.uk/training-diary-9th-2012/#comments Tue, 08 May 2012 21:33:04 +0000 rick http://www.rickduncan.co.uk/?p=377 Got told off by Tony (One of the fitness first personal trainers) for taking my shoes off on the squat, apparently fitness first is not for heavy weight training which I find a little odd considering the multitude of heavy plates they have available, hey hey, so I guess I need to invest in flat shoes then, the air in my trainers definitely made things harder and will not aid my progress when things actually get heavy, deadlift is heading that way, might progress squat a bit further next week, everything else is about OK for now.

Morning Training

Squat
Warm up set with the bar only
12 x 65kg
10 x 65kg
8 x 85kg
8 x 85g

Bench Press
Warm up set with the bar only
12 x 45kg
10 x 45kg
8 x 62.5kg
6 x 62.5kg

Bent Over Rows
10 x 42.5kg
10 x 42.5kg
10 x 42.5kg

Deadlift
12 x 65kg
10 x 65kg
8 x 105kg
6 x 105kg

Running Machine
10 minutes HIIT

Food Diary 9th May 2012

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