# Today's thought/ pics/ vids ### I’m now 5 months into my body transformation so I thought I’d give an update. ### Recalibrate With the cryptocurrency bear market being in full swing, I’ve spent the last 5 months focusing primarily on my health. Over the last few years as I've concentrated primarily on work and spending my spare time immersed in family (and crypto), I’ve allowed my weight to balloon. However 2018 has given me the opportunity to step out of the rat race and recalibrate the things that are really important to me. What has leaped out on me has been the need to get my health back on track. I’m now in my early 40s. For me, it’s an important stage of my life that will determine the quality of my later years. The crunch point for me came towards the end of last year. I weighed around 17 and a half stone (245 lb) and I was seeing a specialist about my high cholesterol levels. The Doc thought it could be hereditary and was recommending I go on Statins. The idea of taking Statins didn’t sit right with me. Particularly as I knew there was so much I could do to improve my health. The specialist seemed to think I was in good shape however I knew that my diet and food habits were pretty crap. Part of the problem was my lifestyle and lack of physical discipline. I had worked in an office for the last 17 years which meant a lot of time 'in my head' and not in my body. Whilst the people were great and the job was enjoyable, I was falling into a pattern of a sedentary life, thoughtless eating and token exercise. I needed a change. So I took a leap. I quit my comfortable job of almost 2 decades and decided to get really uncomfortable. Rather than jumping into a work or a money making project. I decided to take 6 months out and focus primarily on improving my health/ fitness as well as taking stock on my future direction in life. ### Focus on one thing I’ve been lucky. I’ve managed to recruit @ivargereiko and @colossus39 as my trainers and mentors on my personal fitness journey. It’s been great, I’ve been able to trade my crypto wisdom (and crypto!) for their personal training expertise. The first thing I’ve learned is that it is important to focus on one thing. Sometimes it is difficult to know where to start. Do you focus on gaining strength? Gaining muscle? Getting fitter? Or losing fat/ weight? For me it was important to focus on one thing. I decided to focus on getting lean. I was used to throwing heavy weights around during my lunch-times (‘token exercise’ as I call it) and I knew that in getting lean, I was going to lose 'strength'. I also knew that there will be times where my energy will be low due to lack sufficient carbs, I wouldn't feel as fit as someone should do he works out regularly. However this was all part of the process concentrate on getting lean first and go from there. Destroy and re-build. ### Simple Math I’ve learned in the last 5 months that getting lean is it is all about simple math. Burn more calories than you consume. I didn’t go on any special diet. Just used more energy exercising than I did eating! Yes I cut out the bulk of my bad habits (I’ve got a terrible sweet tooth), however I primarily worked to ensure that 5 or 6 days in the week I was in a calorie deficit, and that overall I was in a deficit for the week. And I stayed consistent week after week. ### Understanding what works for you Outside of being in a calorie deficit (while training and keeping your protein intake as high as possible), it really is a matter of doing work for you. For some it is about clean eating. For others it about ‘If It Fits Your Macros’ (IIFYM). I kind of see-saw between the two. If I get bored of ‘eating clean’, I switch it up with some Intermittent Fasting and IIFYM. The key is to keep in a calorie deficit. ### Attention to Detail One thing that works well for me is attention to detail. I know some people go crazy weighing themselves daily and recording what they eat. However for me it helps to keep on track. I know that whenever I’ve got into shape in the past it has been when I’ve been diligent about the detail. I use the data to ensure that I was going off track as oppose to trying to force myself to lose weight quicker. I think that is key. ### Accountability Another key component that really helped has been accountability. Having personal trainers have helped in this. Every week I have sessions with @ivargereiko and @colossus39. It’s far better to report progress rather than setbacks. Setbacks often means extra work! Also I like to keep myself accountable to myself. Which is why I record my daily stats and post them @fitat40. It's hard to hide from the facts when there are recorded on the blockchain! ### No Rest Days Another important aspect is mindset. My motto during this period has been no days off! I try to do at least a bit of cardio on the days I'm not training. Most times when I got injured in the past it was due to the intensity of the workouts rather than the frequency. Nowadays I rarely go above 80% maximum effort. That way I can get more training sessions in and in the long run tax my body more, rather than hard. I think planning rest days is misguided. Given how out of shape I was if I trained 4 days a week and spent 3 days a week largely inactive it wouldn’t have cut it. Finding an hour in my day to focus on fitness shouldn’t be seen as special. It should be as mundane and routine as brushing my teeth! ### Natural hiatus The fact is life brings natural hiatus, where rest days are more frequent than you’d like For example I’m going to New Jersey/ New York for 3 weeks for a holiday and family wedding. I know it will be impossible to train every day when I’m over there. The timing isn’t great because I’m probably only 4 or 5 weeks away from getting super shredded. However I don’t feel guilty. It’s only been the ‘no days off’ mentality that has put me in a great position to enjoy my holiday and push on when I get back. I also think the temptation to workout when I’m away will be too much. Whether it’s going for a run, doing some calisthenics indoors or finding a gym to escape to, the desire to stay on track is strong! ### Just to start For me, this still feels like just the start of the process. There so much more I have to give, however it is good to take stock sometimes and see how far you’ve come. After a brief break, I’ll definitely be back on my grind! As always, I’ll keep you posted on my progress here, and you can follow the detail on my @fitat40 account. ![IMG-20180719-WA0026.jpg](https://cdn.steemitimages.com/DQmNh6YxcHiQQ7EYFGKVZpZzLQbbzBRnkwZD2ZPGDgN4AiR/IMG-20180719-WA0026.jpg) ![IMG-20180719-WA0019.jpg](https://cdn.steemitimages.com/DQmfQ5jWmrYDJTkkqTuVouRNzPvgMonu2UwEV9gQyBNVpdx/IMG-20180719-WA0019.jpg) # Today's stats | | Month | Day | Morning Weight | Calories In | Workout | Protein (g) | Carbs (g) | Fats (g) | | ------ | ------ | ------ | ------ | ------ | ------ | ------ | ------ | ------ | | Sun | July | 22 | 212 | 2407 | Chest workout | 144 | 248 | 79 | # Today's workout ### Walk 15min ### Inc DB Bench 60kg x12 60kg x12 60kg x7 60kg x7 ### DB Bench 45kg x12 45kg x12 45kg x11 45kg x12 ### DB Press 30kg x12 30kg x12 30kg x12 30kg x12 ### Hammer curls/ (tricep kickbacks)/ [pressups] 40kgx8, 20kgx8, 10kgx8/ (10kgx8)/ [x10] 40kgx8, 20kgx8, 10kgx8/ (10kgx8)/ [x10] 40kgx8, 20kgx8, 10kgx8/ (10kgx8)/ [x10] 40kgx8, 20kgx8, 10kgx8/ (10kgx8)/ [x10] ### Kickboxing bag work 10min ### Cycle machine 330cal, 30min, 8.14km ### Walk 15min # Last few weeks: | | Month | Day | Morning Weight | Calories In | Workout | Protein (g) | Carbs (g) | Fats (g) | Post | | ------ | ------ | ------ | ------ | ------ | ------ | ------ | ------ | ------ | ------ | | Sat | June | 23 | 215.5 | 2413 | Stretching session | 133 | 225 | 103 | [view](https://steemit.com/fitat40/@fitat40/fit-40-73-stretching-supple-leapord-sat-23-june) | | Sun | June | 24 | 215.6 | 2547 | Legs, Bag work, +300 cardio | 170 | 239 | 95 | [view](https://steemit.com/fitat40/@fitat40/fit-40-74-another-leg-up-sun-24-june) | | Mon | June | 25 | 217.6 | 1792 | +300cal Cardio | 141 | 146 | 60 | [view](https://steemit.com/fitat40/@fitat40/fit-40-75-last-minute-push-mon-24-june) | | Tue | June | 26 | 216.7 | 1549 | PT session (Back) | 192 | 125 | 28 | [view](https://steemit.com/fitat40/@fitat40/vlog-fit-40-76-last-mile-tue-26-june) | | Wed | June | 27 | 215.4 | 2055 | +600 Cardio, Kickboxing | 204 | 160 | 61 | [view](https://steemit.com/fitat40/@fitat40/fit-40-77-double-trouble-wed-27-june) | | Thu | June | 28 | 215.7 | 1610 | PT session (Shoulders) | 164 | 134 | 42 | [view](https://steemit.com/fitat40/@fitat40/fit-40-78-cold-shoulder-thu-28-june) | | Fri | June | 29 | 214.8 | 1529 | +300cal Cardio + Abs | 172 | 92 | 46 | [view](https://steemit.com/fitat40/@fitat40/fit-40-79-fast-abs-fri-29-june) | | Sat | June | 30 | 212.1 | 1820 | Legs, +300 cardio | 206 | 135 | 44 | [view](https://steemit.com/fitat40/@fitat40/fit-40-80-cutting-legs-sat-30-june) | | Sun | July | 1 | 212.5 | 1943 | +300cal Cardio | 174 | 117 | 83 | [view](https://steemit.com/fitat40/@fitat40/fit-40-81-new-cheat-sun-1-july) | | Mon | July | 2 | 212.2 | 1449 | +300 Cardio, Kickboxing | 132 | 92 | 56 | [view](https://steemit.com/fitat40/@fitat40/fit-40-82-going-with-it-mon-2-july) | | Tue | July | 3 | 212.1 | 1451 | PT session (Push/ Pull) | 140 | 118 | 39 | [view](https://steemit.com/fitat40/@fitat40/fit-40-83-yin-yang-workout-tue-3-july) | | Wed | July | 4 | 212.6 | 1965 | +300cal Cardio | 169 | 113 | 93 | [view](https://steemit.com/fitat40/@fitat40/fit-40-84-on-my-grind-wed-4-july) | | Thu | July | 5 | 212.4 | 2522 | PT session (Shoulders) | 165 | 167 | 128 | [view](https://steemit.com/fitat40/@fitat40/fit-40-85-start-of-a-nando-s-binge-thu-5-july) | | Fri | July | 6 | 213.1 | 2110 | 5k run | 162 | 118 | 108 | [view](https://steemit.com/fitat40/@fitat40/fit-40-86-crash-course-fasting-fri-6-july) | | Sat | July | 7 | 211.4 | 2299 | Rest day | 147 | 136 | 134 | [view](https://steemit.com/fitat40/@fitat40/fit-40-87-day-off-fast-sat-7-july) | | Sun | July | 8 | 211.9 | 1944 | 10k run, +300cal Cardio | 154 | 158 | 71 | [view](https://steemit.com/fitat40/@fitat40/fit-40-88-go-hard-sun-8-july) | | Mon | July | 9 | 212.4 | 2030 | Legs, +300cal Cardio | 158 | 219 | 49 | [view](https://steemit.com/fitat40/@fitat40/fit-40-89-light-leg-mon-9-july) | | Tue | July | 10 | 211.4 | 2136 | PT session (Push/ Pull), +200cal Cardio | 157 | 210 | 60 | [view](https://steemit.com/ufc/@nanzo-scoop/fighting-talk-vlog-daniel-cormier-wins-ufc-heavyweight-title-and-blows-the-goat-debate-wide-open) | | Wed | July | 11 | 212 | 1686 | Abs, +300cal Cardio | 123 | 169 | 53 | [view](https://steemit.com/fitat40/@fitat40/fit-40-91-spot-reducing-wed-11-july) | | Thu | July | 12 | 212.2 | 1447 | PT session (Shoulders) | 144 | 46 | 76 | [view](https://steemit.com/fitat40/@fitat40/fit-40-92-1-week-until-hiatus-thu-12-july) | | Fri | July | 13 | 211.2 | 1902 | Abs, +300cal Cardio | 130 | 133 | 60 | [view](https://steemit.com/fitat40/@fitat40/fit-40-93-ab-solute-agony-friday-13-july) | | Sat | July | 14 | 209.2 | 2466 | Rest day | 139 | 282 | 86 | [view](https://steemit.com/fitat40/@fitat40/fit-40-94-morning-after-night-before-saturday-14-july) | | Sun | July | 15 | 209.2 | 2950 | Chest workout | 210 | 199 | 102 | [view](https://steemit.com/fitat40/@fitat40/fit-40-95-making-amends-sunday-15-july) | | Mon | July | 16 | 210.9 | 1899 | Kickboxing | 151 | 177 | 60 | [view](https://steemit.com/fitat40/@fitat40/fit-40-96-kicking-it-monday-16-july) | | Tue | July | 17 | 209.5 | 1571 | PT session (Push/ Pull) | 120 | 121 | 66 | [view](https://steemit.com/fitat40/@fitat40/fit-40-97-oblique-progress-tuesday-17-july) | | Wed | July | 18 | 209.4 | 2322 | Abs, +300cal Cardio | 183 | 180 | 79 | [view](https://steemit.com/fitat40/@fitat40/fit-40-98-on-the-brink-wednesday-18-july) | | Thu | July | 19 | 210.3 | 1727 | PT session (Shoulders) | 159 | 131 | 52 | [view](https://steemit.com/fitat40/@fitat40/fit-40-99-d-day-thursday-19-july) | | Fri | July | 20 | 210.3 | 2712 | Rest day | 173 | 201 | 130 | [view](https://steemit.com/fitat40/@fitat40/fit-40-100-holiday-mode-friday-20-july) | | Sat | July | 21 | 211.1 | 3371 | 5k run, 8k cycle machine | 186 | 397 | 119 | [view](https://steemit.com/fitat40/@fitat40/fit-40-101-more-family-time-saturday-21-july) | ![fitat40-large.png](https://cdn.steemitimages.com/DQmUvZJL5qAEi3sTFnEwgPDmt6ZP1SC8KafuDxXqhTXMch9/fitat40-large.png)