The First is Always the Hardest.

Today was Workout No. 1, and goddamn it was harder than I had anticipated. I finished a little over 2 hours ago and the aches I have just go to show how entirely out of shape I am.

I will be following to the best of my ability the Abs Diet Total Body Strength Training Workout with Ab Emphasis. Im following (as closely as my persoanl tastes allow) the food reccomendations, so it would be crazy not to follow the training regime as well.

Heres what I did today:

Abs Circuit:

Traditional Crunch - 15reps - 1 Set
Bent-Leg Knee Up - 15reps - 1 Set
Oblique V-Up - 10reps each side - 1 Set
Bridge - 2reps - 10seconds each (this needs serious work, I should be able to hold the position for atleast 30 seconds...something I'll have to work harder at)
Back Extension - 10reps - 1 Set

Total Body Circuit 1:

Squat - 10kgs - 10reps - 1 Set
Bench Press - 10kgs - 12reps - 1 Set
Lat Pulldown - N/A - Only 1 machine at my gym, and there was a queue of people waiting for it.
Military Press - 10kgs - 11reps - 1 Set
Upright Row - 10kgs - 12reps - 1 Set
Triceps Pushdown - 20kgs - 11reps - 1 Set
Leg Extension - 20kgs 12reps - 1 Set
Biceps Curl - 10kgs - 10reps - 1 Set
Leg Curl - 20kgs - 12reps - Set

Total Body Circuit 2:

Exactly the same as above. All weight values are exactly the same, I managed a couple extra reps on some and a couple less on others.

The weight values I used today were simply a starting point, theres no actual reccomendation made in the book. I have to admit struggling towards the end of my set on the bench press, and its only 10kgs. A little disappointing, but its an area that will improve with time.

This 3-stage workout happens every second day, so Mon-Wed-Fri, with light cardio work on Tues and Thurs, and a small Abs Emphasis workout on Saturday with some interval cardio training. Sunday is a free day, some time for muscles to catch up, or so I assume.

All of this exercise is of course a waste of time without the right foods, and being able to eat 6 times a day is something most guys I know wouldnt have a problem with. Its what we eat that makes the difference. For me today:

2 slices toast + peanut butter
1 bowl of UT Plus Sultanas and Bran + skim milk

Unsalted Peanuts, Cashews and Almonds
Red Globe Grapes
All Natural Vanilla Yoghurt

Salad - cos lettuce, capsicum, celery, carrot, fat-free cheese, light balsamic vinigerette
Small can tuna
Rice Crackers

More peanuts
Apple
Be Natural Almond Bar

Banana Smoothie (1/2 hour before the gym) - protien powder, yoghurt, skim milk

Beef and Veg Stirfry
Brown Rice (as gross as it is, I'll eat it on anyday Ive already had white bread or potato)
Steamed Brocolli

Now this might seem like a lot of food, but even I have figured out that its not how much you eat, but what you eat. All the foods that Ive listed here are easily used by the systems inside my body, theyre all broken down into the fibres and minerals and proteins that my body needs to build muscle and burn fat. Its so simple, its almost crazy.

Along with this massive amount of food I drank a bucketload of water, and a little juice once I got home. The hardest thing by far will be not drinking Coke/other fizzy drinks. The addiction I have (or had, hopefully) for this shit is far stronger than my smoking addiction (quit 3 months ago). Theres 6 vending machines where I work, 3 of which dispense Coke, in cans or bottles. It isnt easy, but I will keep in control.