Had a funny few days. Last Wednesday I cam down with a throat infection which lasted until Saturday. As I was off work, I decided on Thursday night to do some weight training (I was getting bored doing nothing in the house) and also decided that rather than the usual clean and presses to start with, I would do a quick clean and press warm up, followed by SQUATS.

I only squatted a light weight, but concentrated on form. For the first time, I did full squats, i.e. squatted down until my thighs were parallel to the floor. I think I was using 50kg, but that was enough. I did a few sets of 8-10 reps.

The first picture is from 11th April, which was week 8 of my fitness plan, and also 4 days into the Atkins diet. The second photo is hot of the press from this evening, which is now week 12 of the plan. The angle of the shot is not quite the same, but I can see that progress is being made. I think that about 5kg (11 pounds) have been lost between the two shots.

(Photos offline)

The Motley Health Fitness and Weight Loss Plan is certainly working. Slow steady progress to losing weight and getting fit.

Now in my twelfth week of the Motley Health Fitness and Weight Loss Plan, and the fourth week of the Atkins Diet. I weighed in this morning at a pleasing 89.1kg, so have lost another kilo (2 pounds) this week.

I have controlled my diet better at work. I have not exercised yet this week, but I have filled in a form for the 2008 Great Baddow Charity Fun Rn (2 miles). I was planning to do the full 10 mile run last year, but training was slack, and I am in no shape to run ten miles.

My wife bought my "Run Fat Boy Run" for my birthday last weekend, and that has motivated me a little more to take up running again. And the weather is nicer, so there is little excuse to not go running.

6 kilos (12 pounds) to go to reach my target weight of 85kg by mid-summer.

Today I run.

OK, I have had a bad week really. It has been a great test though. My in-laws left early yesterday morning,so the meals out, banquets and drinking sessions are over. I over-indulged a little at times with cakes, beer, carrots, and even some bread too on Sunday (2 burgers).

But, somehow, according to my scales this morning, I am down to 90kg. So those few sensible decisions over the last week must have helped. Generally avoiding bread, rice, pasta (the staple foods in the house over the last week) and sticking to lower carb meals, has worked.

Was back on track yesterday with a 3 egg breakfast and a chicken stew lunch and dinner. Just need to carry on, and get exercising again! Now time for work.

I am also on day 24 of Atkins. But, I have gained 200 grams (less than 1/2 a pound). It has been a poor week for both diet and exercises. I went to a Christening on Sunday, and ate about a ton of sugar, and drank some beer and wine, and ate potatoes. Then yesterday I ate a panini granola bar at Starbucks.

Back to the diet today. I do not think tha t I have had too many extra carbs in the last week, but I have not lost any weight.

Well, this week I only managed to exercise one evening, which was Monday. On Wednesday I was feeling a bot tired, and with headache, so decided to stay at home.

This morning I weighed in though, and the result was a pleasing 90.3kg (199 pounds). Being below 200 lbs is a good first accomplishment. Also, BMI is now 29.8, so I am NO LONGER OBESE! This is really good news. Although I never considered myself truly obese, as I carry a little more muscle than the average person, it is good to know that even under the strict BMI guidelines I am not obese. Now I am merely at the top end of overweight. Must stay focussed on 82.5kg (181 pounds) though, and not stop to celebrate too soon.

Just had a morning weigh in, and pleasantly surprised to see my weight is now down to 91.2kg (201 pounds). I have been on the Atkins diet for two weeks now, so total weight loss on Atkins is 3kg (6 1/2 pounds). Not bad seeing that I have had quite a few beers and glasses of wine in the last five days.

Must not forget that this is also Week 10 of the Motley Health Fitness and Weight Loss Plan, and weight loss since the start of the plan is 6kg (13 pounds, or almost one stone),

The Motley Health Fitness and Weight Loss plan starts with increased exercise to build a foundation before starting to diet. I feel that starting to exercise before helps to ensure that you continue to exercise as part of a weekly routine, and do not consider it to be part of a diet (Atkins in my case).

I have had a fun few days. On Friday night I went to the pub and had a few pints of ale (Green King IPA and Everard's Tiger), After the pub I got in and drank red wine and ate mature organic cheddar. More carbs there.

On Saturday I had three large eggs scrambled with cheese for breakfast, and steak for lunch. No salad though, so broke the Atkin's rules there.

Last night I drank some red wine with my wife and her parents. We had a good time. I restricted my eating to just the chicken and some broccoli, and I ate a fair bit of cheese too. I drank 3 or 4 glasses of wine though. I enjoyed myself.

For breakfast today I had 3 eggs, 3 bacon, 2 sausages and some black pudding. Very nice.

For lunch I had green salad with some tuna-mayo.

Not eaten anything yet this evening (over due a meal) but I weighed myself. I was 92.1 kg. I have gained some weight. Hopefully just water and stuff, and nothing to worry about.

I decided to weigh myself again this morning, and was pleasantly surprised to see my weight was 91.7kg (202 pounds).

Total weight loss in 10 days of Atkins = 2.3kg = 5 pounds

Not bad for 10 days. I think I'll have another week of induction, try to get down to about 88kg before starting the OWL (ongoing weight loss) stage of Atkins.