Chris Spratt / Testimonial

Chris Spratt's amazing MAX'S Challenge transformation

  • Before
    98.6kg
  • After
    83.3kg

"This challenge and experience has increased my individual self-satisfaction and positivity level. It has provided me the motivation and confidence to continue this healthy lifestyle journey, removing any past doubt of future goals."

Details

Program

Get Shredded

Reason to start The Challenge

My weight and fitness has been affected over the last four years due to recovering from two operations and injured knees. Being a shift worker and father of two also makes it difficult to be involved in individual or team sports. Whilst attempting to improve and regain these aspects I always seem to return back to indulging in comfort foods and alcohol. This December marks my 40th birthday to which I had always promised myself I would be in my best physical condition. Seeing the incredible transformations on a Max’s Muscle Up Challenge episode inspired me to enter and commit to my promise. No more excuses!

What did you like most about The Challenge?

It would be difficult to decide and select only one particular aspect of the challenge that I enjoyed most. However, I felt the challenge website was the main feature that provided endless information, ongoing support and encouragement with alternate nutrition and training programs to suit any individual.

Whilst following the program I could feel the momentum building, providing me a sense of direction and self-satisfaction. Documenting daily events via the blog allowed me to revisit minor achievements throughout my journey that propelled my motivation, confidence and self-control.

What was the hardest thing about your Challenge?

I found it difficult to schedule daily training in and around a busy lifestyle with work and family commitments. To continue backing up either weight or cardio training every day no matter what was on the agenda. Making sure I was completely organised days in advance to eliminate and prevent any disruption to my nutrition and training program. (In a weird way I also enjoyed and thrived on these daily challenges).

At times I also found it difficult to switch off and discuss other topics other than health, fitness and the Muscle Up challenge. I also became a little anxious prior to social functions or large family gatherings that people may misinterpret my polite refusal of alcohol and certain foods as being rude or withdrawn. (This never occurred, I always thoroughly enjoyed myself).

What impact has The Challenge had on your life?

This challenge and experience has increased my individual self-satisfaction and positivity level. It has provided me the motivation and confidence to continue this healthy lifestyle journey, removing any past doubt of future goals. It has introduced me back into weight training and trialing new forms of cardio, steering me away from old training methods that may have re-ignited past injuries.

I have also incorporated other health treatments to improve my wellbeing such as Massages, Podiatry and Chiropractic sessions that I have thoroughly enjoyed. Having being diagnosed with hereditary cholesterol last year my increasing waistline had been a major concern. The Challenge’s nutrition plan has provided me with the ability to make conscious decisions concerning food and to continue eating in a healthy manner. With self-control now applied I have the confidence not to over indulge when placed in a festive environment.

To catch a glimpse of ones reflection in the mirror either at home or in the gym and be both proud and impressed is very rare. I set a goal three months ago to be in the best physical condition of my life when I turn 40 years old. I can honestly say by achieving this goal not only am in my best physical condition but also mental condition, looking forward to embracing and celebrating this next decade.

What would you say to people who are thinking of doing The Challenge?

By all means HAVE A GO! Roll up your sleeves, prepare and fully commit yourself to three months of hard work and determination. You will be amazed of how much can be achieved in such a short amount of time.

All the information is provided to you at the touch of a button. Just follow the nutrition and training program and focus on one day at a time.

The momentum will begin to increase and you will thrive on each day’s little challenges. Soon you will have the ability to overcome any small obstacles to reach that finish line. When you do finally arrive you would have provided yourself with the greatest individual reward one could receive. PRIDE!

Anything else you would like to tell us about your Challenge?

I would just like to thank the Max’s Challenge Team for providing such a terrific, well balanced, informative program. This challenge would have to be the best fitness and nutrition program I have ever experienced with so much support and encouragement. It is a credit to all those involved and was a pleasure to be a part of. Congratulations to all participants who have completed this and past Challenges, as it really is so inspiring to see everyone’s incredible transformations and achievements.

I would also like to thank my Masseuse Simon and Chiropractor Phil from the Bodyline Health Wellness Centre in Lower Plenty. They both provided great advice and encouragement throughout the challenge. AAA Supplement Manager Dan in Templestowe was also a great support. Not only did he offer advice and encouragement, he also included an extra item with each purchase i.e. jumper, shakers or new protein sachets.

My local gym at Watermarc in Greensborough was also another terrific location to receive praise and support. Khai my gym assessment guru would always take the time to stop for a chat and see how my progress was travelling. He offered his time either answering my questions during assessments or on the floor whenever needed.

The biggest thank you of all would have to be toward my beautiful wife Sandra and two darling children, Tanaya and Ashlyn. My family would always cheer me on providing support and encouragement by praise, compliments or preparing food, but most of all always allowing me to train whenever I wanted to without question. It is this combination of things that allowed me to complete the challenge so successfully.

I am so proud of myself for giving this challenge my all. No rock has been unturned as I have trained every single day during this challenge and not once did I succumb to any temptation in the form of food or alcohol. It has been the perfect challenge and I have left nothing in reserve. I have crossed the finish line a winner. It goes beyond winning prizes or accolades. I have achieved self-pride and future direction that has created so many more goals to conquer.

Thank you!

Journal

  • Chris Spratt
    19 Oct 2014
    6:34 PM
    I woke at 7.30am after a restless sleep due to nerves, excitement and the unknown of how my photos would turn out. All I could hope for was that the last three months of hard work would show in today's photo shoot. Should I have organised a professional or would our family camera, backdrop bed sheet and ideas of shots be enough to show case my hard work?

    I enjoyed my morning coffee and discussed today's plan with my wife then had a small drink of water. Made the kids their breakfast then began getting myself organised with a shower and shave only to get back in my boxer shorts haha! Did a light pump up session then began taking photos of various poses attempting to look natural in each. My wife was a terrific help providing some great ideas as we fumbled our way through. Taking all these photos is a workout in itself, I was buggered!

    Once I thought we had enough quality photos I enjoyed my breakfast of oats and supershred. I was lacking a little energy so I made myself another instant coffee (no sugar). We then packed a few items and drove into the gym for a few more photos attempting to mix it up a little. At least I would have options of different scenery. The lighting was quite dull so attempting to get the correct light was a challenge. We looked over a few different angles and to be honest I was exhausted. We packed up the weights we used and headed home with a big sigh of relief, I also had a super shred shake for a boost.

    When we returned home I heated up a serve of chilli chicken and 100grams of sweet potato then indulged in a soy cappuccino (my reward). It is a great feeling to have completed this final hurdle as the pressure was beginning to build. I feel excited, relieved and exhausted. We removed all the props used around the house then began getting dinner organised. No junk food tonight I enjoyed a nice big piece of rump steak with asparagus, beans, broccoli and corn. I plan on relaxing with the family tonight consuming my Nitetime shake and jumping into bed early.

    Today has been a highlight of this challenge. I got to spend the day with my family, we all shared ideas, laughed at times and achieved some great photos. I'm so glad I asked Sandra (my wife) for her assistance and we completed the challenge together .I was able to take my time and complete the photo shoot and still have time to relax. To answer my own question first thing in the morning, YES my hard work did show up in my photos and I couldn't be happier with them and myself.

    The Max's 2014 Muscle Up Challenge has been an absolute life changing pleasure to be a part of and I wish everyone involved all the very best with their outcomes. Thank you!
  • Chris Spratt
    18 Oct 2014
    2:46 PM
    Early rise today as so much to do with such little time. Quickly got changed and headed out for my 1hr brisk walk around our local streets. Nice fresh morning so it was a great way to ease into my day and reflect on the last 3 months. Returned home stretched up and enjoyed my morning coffee. Ate breakfast with the family consisting of oats and supershred then jumped in the shower.

    Headed out to grab a haircut so I can fluff the feathers for tomorrows photo shoot. Direct from my haircut I headed to grab my spray tan which for some reason I was a little nervous (no idea why). This is why I have enjoyed this challenge I have tried so many different things I would never see myself doing and enjoyed each experience with a laugh. WOW...... what a difference the tan makes to your transformation.

    Returned home to nothing but praise from my wife and little cheer squad. Took a few snaps and sent them to a few close friends and family who have been extremely supportive during the challenge and received some overwhelming responses. With all the excitement from complements received I completely forgot the time and quickly consumed a supershred shake to continue the metabolism racing.

    Began organising the house for tomorrows photo shoot and hung a black sheet on our wall and took a couple of practice shots of my girls to check the lighting. The pictures came out well so I attempted to load one photo onto this blog which worked, we are ready to go. Grabbed my dumbbells out of the shed and dusted them off and also located a spot light which I will also use for additional lighting. Heated up a serve of spicy beef with 100 grams of sweet potato for lunch.

    My wife returned home from doing the grocery shopping with a load of fresh fruit, vegetables and lean cuts of meat. As Harps said 'tomorrow is just a check point not the end'. So I cooked two large batches of beef with vegetables and chicken with vegetables. When I had completed cooking I sat and ate a serve of chilli chicken with a 3/4 cup of brown steamed rice.

    With all the organising done I plan on sitting down with the family and watching a movie whilst I consume a Nitetime shake. I really am excited about tomorrow and plan on enjoying the whole process without over thinking it to much. All the hard work is now done and hopefully it reflects on my final pictures.
  • Chris Spratt
    17 Oct 2014
    12:23 PM
    Great start to my morning, woke after a 9hr sleep jumped on the scales and weighed in at a surprising 83.6kg. I have now lost a total of 15kg blowing my target weight of 10kg out of the water. Couldn't be happier with my current results. Headed out into the kitchen with a spring in my step and made my girls some breakfast. Sat and enjoyed my coffee then after my girls had left for school ate my oats with supershred with the wife. Looks to be a cracking day outside so quickly tidied up the house, got changed and consumed my pre workout shake. Grabbed my bike and pedaled off to the gym.

    Arrived stretched up and began my Shoulders and Back routine. Reduced the weight once again in all exercises and really enjoyed my workout. This will be my last weights session until after my final photo's. Stretched down, consumed my post workout shake grabbed my bike and headed off home taking a few more photo's of the great scenery I ride past each day. Arrived home showered up and enjoyed a 100grams of Greek yogurt and another instant coffee (no sugar). No time to relax as I had booked in a congratulations massage at 1pm for myself. Treated my muscles to a 1 hour rub down then plan on a brisk hour walk tomorrow, then prepare for my photo shoot on Sunday morning.

    Just returned from my hour massage which was brilliant. Any ache, pain or tension I had was now gone leaving me feeling relaxed and unwound. Heated up a serve of spicy beef and vegetables with 100 grams of sweet potato. Then later enjoyed a supershred shake awaiting my families arrival.

    For dinner I enjoyed a serve of spicy beef with vegetables and incorporated a cup of steamed brown rice as advised in the nutrition guide. The kids once again are out and about tonight so I will take my Nitetime shake and consume it in the car at some stage and look forward to another early night. On the down hill now challengers with only two days to go, good luck!
  • Chris Spratt
    16 Oct 2014
    11:44 AM
    Enjoyed a quality eight hour sleep and woke with the family at 7am. Enjoyed my morning coffee and shared a laugh with my girls as they ate their breakfast, then after they had left for school ate my oats with supershred. Tidied up the house then got changed for the gym, consumed my pre workout shake, grabbed my bike and pedaled off. A few dark clouds over head but decided to chance it, as I wanted to do that little extra cardio.

    Arrived at the gym, stretched up and began my Chest, Biceps, Triceps and Abs routine. I was originally going to do an RPM class however decided if I rode to and from the gym it would be a little pointless, plus I'm in the zone to push weights. Enjoyed my session however keep the weight in each exercise less than usual as advised from the challenge training program. Stretched down, consumed my post workout protein shake, collected my bike and headed off home under a light drizzle.

    Reached home packed away the bike and showered up. Made myself a mid morning instant coffee with 100 grams of Greek yogurt and laughed as the the rain began bucketing down outside. Finally I had judged the weather and missed the rain on the ride home! Relaxed at home and later had a super shred shake as a snack. Headed out as I had a chiropratic appointment to attend and after being cracked and twisted was told I now only need to visit on a monthly basis (straight as an arrow).

    Returned home and heated up a serve of chilli chicken with vegetables and 100 grams of sweet potato. My children arrived home from school and quickly got organised for the their performing arts class. I would be out until late so packed a serve of spicy beef with vegetables and a bottle of sparkling water to have for dinner whilst waiting in the car. Collected the children and headed home. Looking forward to having my Nitetime shake and going to bed early for another great sleep to get an early start tomorrow.
  • Chris Spratt
    15 Oct 2014
    6:28 PM
    Is it that time already as the alarm went off at 4.30am!

    Rolled out of bed slowly got changed, grabbed my work gear and headed off to the gym for an early morning dawn session as I consumed my pre work-out supershred shake on the drive in. Prior to starting my session I took a few different photo's around the gym using our families Canon Digital Camera to test the lighting throughout the gym for my final photo's. This would give me an opportunity to take them home inspect the lighting/quality of the shots and also attempt to load some on my blog so there are no issues after Sunday the 19th of October. I also took some shots using my iPhone to see the difference in quality, fingers crossed they turn out alright as I decided not to use a professional photographer and my work gym is pretty dull.

    Stretched up and began my Shoulders and Back work-out, once again reducing the weight however increasing reps and recovery time. It's difficult to take the foot off the accelerator pedal so close to the finish line as I'm still raring to go. Stretched down, showered up and headed into the office where I consumed my post work-out shake. Another busy morning as I quickly ate my Oats with supershred at my desk in between calls at 10.30am and through down a instant coffee soon after. At least the sun was out so at my first break I got into my runners and headed outside for my standard 25 minute brisk walk around the block. Returned and had a supershred shake at my desk then waited for my second break and headed out for another 25 minute walk totalling a distance just under 6klm.

    Caught up on a little work then heated up a serve of chilli chicken with vegetables and 100 grams of sweet potato (this meal will near get boring). Enjoyed another coffee late in the afternoon to see out my shift as I began looking forward to heading home for the next four days off. This will allow me to concentrate on my training/nutrition to see out the challenge.

    Arrived home to find a great serve of steak, grilled zucchini and asparagus along side steamed corn and green beans. Needless to say I smashed it and enjoyed every bite, whilst having a laugh around the dinner table with the family. Relaxed for a short time cleaned up the dishes then consumed my Nitetime shake whilst updating this blog. Looking forward to an early night.
  • Chris Spratt
    14 Oct 2014
    6:36 PM
    Another solid sleep as the alarm clock struck 5am. Rolled out of bed grabbed my gear and headed off to the gym whilst drinking my pre work-out shake. Arrived, stretched up and began my Chest, Biceps, Triceps and Abs work-out. Reduced weight in all exercises however reduced rest time and increased reps when needed with a quick pressing motion (To get the blood really flowing). Still enjoyed my session working up a light sweat. Showered up and began my day whilst drinking my post work-out supershred shake.

    Another busy day at work however enjoyed my oats with supershred at 10am then morning coffee (no sugar) at 11am. My first break arrived at 1.30pm and the sun was out so I through on my runners and headed out for a brisk 25 minute walk. A little fresh outside but it's always great to get some fresh air and get out of the office. Upon my return I consumed a supershred shake and indulged in a mid afternoon instant coffee (no sugar). My second break arrived at 3.30pm and the day still looked inviting outside so I headed out for another 25 minute lap. When I arrived back I heated up a serve of chilli chicken with vegetables and 100 grams of sweet potato and enjoyed a late lunch. Just prior to the end of my shift I had 100 grams of Greek yogurt so I wasn't starving by the time I reached home.

    Arrived home and re-organised my gym/work gear so I can get into the gym first thing tomorrow morning. Prepped all my meals then sat and enjoyed a grilled piece of salmon with salad and asparagus. Cleaned up and later enjoyed my Nitetime shake for dessert prior to heading off to bed.
  • Chris Spratt
    13 Oct 2014
    5:39 PM
    Had a great sleep and was happy to get out of bed at 5am. Got changed, grabbed my work bag and headed off to the gym for an early morning session and consumed my pre work-out shake on the drive in. Upon arrival stretched up and began my Legs session however took the Training Programs advise and lowered my weights on all exercises. Still worked up a sweat and concentrated on form but it was a nice change than struggling on those last 2-3 reps. Once I was done stretched down and showered up.Settled into my working day as I had my post work-out shake. Busy day in the office due to poor weather conditions however I was able to have my oats with supershred at 10am then morning coffee at 11am. Sun finally broke just before my first break so I changed into my runners and hit the pavement for a brisk walk for 25 minutes. When I returned I enjoyed a supershred shake and got stuck back into my work. The dark clouds began rolling in when I was due for my second break so I grabbed an umbrella just in case and headed out for another lap. It was fresh outside so I was wide awake when I returned and ready to see out my shift. Heated up a serve of Spicy beef with vegetables and 100 grams of sweet potato for a late lunch which tasted awesome. Soon after I enjoyed my afternoon instant coffee (no sugar) which sparked me up till the end of my shift at 7pm.

    Arrived home and ate a nice hot serve of chilli chicken with vegetables and prepped all my food for tomorrows dayshift. Organised all my gym and work gear so I can get to the gym again prior to work. Enjoyed my Chocolate Nitetime shake prior to jumping into bed early to get another good rest. Read up on all the advise for the final week again and began planning myself so there will be no surprises.

    Goodnight.
  • Chris Spratt
    12 Oct 2014
    6:56 PM
    Is it time to get up already, as the alarm clock struck at 8am. I think this BIG weekend is finally catching up with me. As I made my morning coffee I looked outside at another warm sunny day which fired me up a little. Enjoyed my oats with supershred then got changed and organised myself ready to head off to the gym. Had my pre workout shake, grabbed the bike and pedalled off. Arrived at the gym, stretched up and began my Shoulders and Back workout. I had to reduce the weight for my Shoulder press as I have no doubt this was the exercise that caused my injury due to fatigue. The positive was I did return and in some exercises increase my weight to finish off strong. Once I had completed and was stretching down I began thinking of how far I've come and the hard work I've put in whilst looking around this room, excited to be leading into the final week. Had my post workout shake collected the bike and soaked up the sun on the ride home.

    Upon my return I quickly had 100grams of Greek yogurt, showered up and was out the door to collect my daughter from her weekend activities. Returned, consumed a supershred shake and had another instant coffee prior to heading out again. Supplies were running low in our fridge so out the door, completed the shopping and filled the fridge to see out my upcoming dayshifts. Once I had unpacked the groceries I mashed some more sweet potato and cooked a large batch of chilli chicken with vegetables. Starving by now so enjoyed a serve of Spicy beef with vegetables and 100 grams of sweet potato for lunch.

    Relaxed for a little while, then prepped all my food for tomorrows dayshift and organised my gym gear for an early morning session. Got started preparing dinner for the family then sat and ate a serve of rump steak with asparagus, green beans, broccoli and corn. Cleaned up let dinner settle then said goodnight to my girls sat on the couch and enjoyed my Nitetime shake prior to heading off to bed. Looking forward to getting stuck into this last week and completing the challenge as I started focused, enthusiastic and strong!
  • Chris Spratt
    11 Oct 2014
    1:24 PM
    Went to bed late however had a solid sleep and woke at 9.30am still laughing about the night before. Enjoyed a coffee with the wife then ate my oats with supershred. Got changed, consumed my pre workout shake and pedalled off to the gym. What a day, finally some warmth in the morning. Arrived at the gym, stretched up, excited my shoulder felt 90 percent after my massage. Began my Chest, Biceps, Triceps and Abs workout returning to my full weight prior to injury. This was my best workout for a week as I felt strong and fully pumped. Stretched down, had my post workout shake whilst grabbing my bike and enjoyed the ride home.

    Just relaxed in the afternoon ate a 100 grams of Greek yogurt whilst enjoying the sunshine, showered up then enjoyed a serve of chilli chicken with vegetables and 100 grams of sweet potato later on. Played card games with the kids whilst having my second instant coffee (no sugar).

    Busy weekend as tonight I will be going out with my family to celebrate my Uncles 60th Birthday celebration, can you believe the resturant chosen is an all you can eat buffet including seafood. If I can get through last nights wedding this will be just another challenge to conquer. Looking forward to catching up with everyone and having another laugh.

    Quickly went shopping and purchased a birthday gift (nothing like leaving things till the last minute) then had a supershred shake prior to heading to the party. Packed a Nitetime shake for the drive home afterwards.

    Another great night spent with family. Once again remained focus and had a small serve of steamed fish with salad and thinly sliced beef with vegetables. No alcohol consumed just stuck to the waters which some family members looked surprised. A late enough night was had said our goodbyes then enjoyed my Nitetime shake on the drive home.
  • Chris Spratt
    10 Oct 2014
    3:49 PM
    I usually sleep like a baby however last night I was extremely restless and found it difficult to relax. No time to complain about it so I got up made the kids some breakfast as I enjoyed my coffee. Once they were out the door I sat and ate my oats with supershred the cleaned the house. Got changed had my pre workout shake, grabbed my bike and pedalled off to the gym. My legs felt a little weak on the ride which wasn't a good sign as I was doing a Legs routine today.

    Arrived at the gym stretched up and got stuck into it. I had to reduce my weight on leg press however after that I was off and completed my workout strong. Stretched down, consumed my post workout shake and collected my bike. I have noticed I'm feeling a lot less energenic due to the nutrition plan however happy to motor through. Arrived home showered up and had 100grams of Greek yogurt and an instant coffee to spark me up. Headed off to the shops to collect a few items for tonights wedding. I've decided to drove tonight and allow the wife to kick up her heels as I want to stay true to the challenge and my commitment. I am expecting an earful from my mates as they are all set for a big one and the text messages have been coming through all morning. I finally was able to see my masseuse and what a job he did on my shoulder, it feels 100 percent so I'm looking forward to testing it out tomorrow.

    At 3.30pm I enjoyed a serve of spicy beef with vegetables with 100grams of sweet potato and organised a supershred and Nitetime shake to take in the car just incase. For this wedding I have had to purchase a new suit and shirt both being two sizes smaller as my original suit looked like a scene out of the movie BIG with Tom Hanks, hopefully I will receive a few compliments.

    What a night, caught up with family, friends, had a dance and witnessed two good friends tie the knot. Was proud of myself for staying on the waters all night and enjoyed a healthy piece of beef for entree and chicken with vegetables for the main. Had many laughs with great people and enjoyed a Nitetime shake when I arrived home. Special thanks to my wife Sandra as she made sure I had the healthy meals by either swapping at the table or asking the waitresses for a certain dish (My Rock). Also to my good mate Sarge who would order me a mineral water when getting himself a bourbon and coke.
  • Chris Spratt
    9 Oct 2014
    4:05 PM
    That first long, dark sleep after a bank of nightshifts is gold, I woke feeling refreshed and ready to go. Made my morning coffee whilst I organised the kids for school then once they had left enjoyed my oats with supershred. Tidied up the house, got changed, had my pre workout shake, grabbed my bike and pedalled off to the gym. No rain clouds in sight so I was happy, wish I could say the same for the numerous magpies that swooped my head.

    Arrived at the gym, stretched up and began my Shoulders & Back routine. This was the one session I was worried about most after injuring my left shoulder last Friday. I lifted slightly lighter weights in all exercises however really pulled up well. Had a good stretch down, consumed my post workout shake and collected my bike. Great ride home with the sun on my face and no swooping birds. Upon arrival I decided to cook a large batch of Spicy beef and vegetable stir fry for the coming days and was a little peckish so cooked an egg/egg white omelette with tomato, mushrooms and spinach.

    It was getting closer to my waxing appointment so I showered up, took two nurofen tablets lol.... then headed off. Now I don't know if it was the pain killers or my pain threshold but it wasn't too bad. I was pretty much stripped of hair from the neck down in one hour. Arrived home to observe the difference and was happy with what I saw, just need my spray tan. Enjoyed a serve of chilli chicken with 100 grams of sweet potato for lunch and had my coffee (no sugar) whilst my wife and children decribed their days.

    Organised the girls as I had to drop them off at their performing arts classes then quickly did some shopping for a Wedding my wife and I will be attending tomorrow night. I thought ahead and packed a serve of Spicy beef with vegetables and a bottle of mineral water for dinner. Will collect the children head home have my Nitetime shake and have an early night, as I know tomorrow will be a late one.
  • Chris Spratt
    8 Oct 2014
    5:50 PM
    Enjoyed my oats with supershred at 3am followed by an instant coffee (no sugar) at 4am. This allowed me to remain focused until my end of shift then consumed my Nitetime shake on my drive home. Jumped into bed and slept till 1pm however still felt a little tired when I woke. Had a strong morning coffee which sparked me up so I got changed had my pre workout shake grabbed my bike and headed off to the gym.

    Had a few clouds overhead and rode through a light shower however still prefer riding to driving. Arrived at the gym stretched up and began my Chest, Biceps, Triceps and Abs workout. Reduced the weight on my Chest exercises being mindful of my shoulder injury however remained my usual weight on my arms. I cannot express how great it feels to be back in the gym pushing weights. I still felt a great pump and the shoulder pulled up well. Stretched down and enjoyed my post workout shake as I collected my bike. It seemed those clouds overhead decided to open up as it was teaming down, not impressed. I was unable to wait it out as I had to get home prior to my children returning home from school. Manned up and began my uncomfortable ride home. Murphy's law as soon as I put my bike away it stopped raining haha. Showered up and ate a serve of chilli chicken with vegetables and 100 grams of sweet potato.

    My girls arrived home so I just relaxed with another instant coffee and caught up on all their news. Finally got moving again and organised dinner. Enjoyed a rump steak with asparagus, corn, broccoli and green beans which was bang on. The wife was good enough to massage my shoulder again then I had my Nitetime shake and jumped into bed.
  • Chris Spratt
    7 Oct 2014
    9:40 PM
    Enjoyed my first meal of the day being oats with supershred at 3am, then consumed my Nitetime shake prior to finishing my shift at 6.45am. Arrived home jumped into bed and slept till 12.30pm, wasn't a lengthy sleep however solid. With my girls heading back to school for their first day the house was nice and quiet so I was happy to rise and enjoy my coffee in peace. Overnight I came to the decision to have the majority of my body waxed for my final photo's, just because this has been a great experience to which I've tried many different things so why stop at waxing. Altered my appointment time to Thursday at 2.15pm which should be interesting. Got changed had my pre work-out shake and as the day was so nice grabbed the push bike and pedalled to the gym.

    I had forgotten what a great warm up cycling to the gym was, stretched up on arrival and began my Legs session. No increase in weight today and was careful not to injure my shoulder any further but it was great to be lifting again. Completed my session, stretched up and booked my final body assessment for Wednesday 22nd of October at 11am. Enjoyed my post workout shake as I collected my bike then took a few travelling snaps on my ride home. On arrival I relaxed, showered up then enjoyed a serve of Chilli chicken with vegetables and 100gms of sweet potato which hit the spot. Prepped my food for my final shift tonight and tomorrow morning, caught up with the family then asked the wife for another shoulder massage with deep heat prior to heading off to work.

    As I drove to work I reflected on how much happier I felt today being able to complete both my cardio and weights. Now I'm looking forward to completing this last shift as I have the next 5 days off to concentrate on training. At 9pm I had a supershred shake then enjoyed another instant coffee (no sugar) at 10pm. Completed my day with a second serve of chilli chicken and vegetables.
  • Chris Spratt
    6 Oct 2014
    10:51 PM
    Had a solid sleep in till 10am and felt well rested, unfortunately my left shoulder was still tender. I enjoyed a coffee to wake up then decided to substitute my weights routine for another light cardio session. I got changed and headed out for an 8klm brisk walk which satisfied me mentally. I'm frustrated not being able to push weights so close to the end of the challenge, however realise my fitness journey will continue well after the 19th of October. I decided to rest my shoulder until it mends preventing further issues in the future.

    Stretched up on my return, showered then enjoyed my oats with 1/2 a scoop of supershred and indulged in another instant coffee (my weakness). Relaxed at home for a while then organised myself and headed to the supermarket to fill the fridge full of lean meat and fresh vegetables. As soon as I arrived home I consumed a supershred shake then unpacked the groceries. Prepped all my meals for tonight and tomorrow morning whilst on nightshift. Then made myself scrambled egg/egg whites with spinach and mushrooms, its been a while since I've eaten eggs so they tasted terrific.

    Just prior to heading off to work I had my wife massage my shoulder with deep heat which eased some discomfort. I had attempted to make an appointment with either my chiropractor and masseuse, however both are on annual leave until next week (It's going to be a long wait). I was able to make an appointment to be waxed on Wednesday (chest, stomach & arms), but have decided to shave my legs just before my photo shoot. Booked myself in for a spray tan on Saturday the 18th October, my first ever, so no idea how it will turn out.

    Headed off to work and ate my first serve of Spicy Beef with vegetables and 100gms of sweet potato at 8pm, delicious! Enjoyed an instant coffee at 10pm, then ate my second serve of Spicy Beef with vegetables at 11pm, which should see out my day. Tomorrow I plan on heading to the gym to complete my Legs routine giving my shoulder 4 days of recovery, then all going well just push lighter weights but continue on with my weight training routines. Attempting to remain positive through this frustrating period however Fred and Craig's weekly message really helped me remain focused, thanks guys!
  • Chris Spratt
    5 Oct 2014
    4:46 PM
    Woke up surprisingly well at 5am even though overnight all Victorian clocks rolled forward an hour due to daylight savings (really 4am). Grabbed my work bag and headed off to the gym for a light cardio session. Arrived put on the radio and walked at a brisk pace for 1 hour which was a great way to wake up and begin my day. Stretched up, showered and settled into work with my supershred shake for breakfast. Enjoyed my oats with a 1/2 a scoop of supershred at 9.30am then enjoyed my instant coffee (no sugar) at 12.30pm.

    No chance of getting away from my desk for a walk this afternoon so enjoyed my lunch at my desk eating a good serve of chilli chicken with vegetables and 100gms of sweet potato. Had another supershred shake at 4pm followed by my afternoon coffee at 5pm to see out my shift and for a little pick me up. During todays shift I brought in my electronic masseuse to try and aid the recovery of my left shoulder as it is still tender. I will assess it tomorrow and may have to alter my work-outs or press lighter weights until it comes good as I don't want to injure it any further.

    As I have completely ran out of Max's NAAG Complex I asked the wife to pick me up another Premium SHRED Pack (Supershred 2.2kg Box, Nitetime 1kg Box, Cre8 Carnage, NAGG Complex & BCAA's). This will ensure I continue on my fitness journey long after the challenge has ended.

    Arrived home and had my second serve of chilli chicken and vegetables. Then enjoyed my Nitetime shake prior to heading off to bed. Get to enjoy a long sleep in to prepare for nightshift tomorrow, goodnight.
  • Chris Spratt
    4 Oct 2014
    6:46 PM
    Another early start to my day, out of bed at 5am grabbed my work bag and headed off to the gym prior to work. Consumed my pre work-out shake on the way then stretched up on arrival and began my Legs routine. Great work-out this morning feeling strong and controlled my reps well. No increase in weight however was struggling through on my last few reps of each set. Stretched up at the end really concentrating on my left shoulder as it has pulled up really tender after Fridays work-out, hopefully no injuries at this crucial stage in the challenge.

    Showered up then settled into begin my working day with a post work-out shake. Had my oats with 1/2 a scoop of supershred at 9am followed my a nice instant coffee at 10.30am. Decided to have a supershred shake at 12 noon and headed out for a brisk 3klm walk during my break at 2.30pm, another great sunny day.

    Enjoyed a serve of Chicken with Vegetables and 100gms of sweet potato at 3pm. Felt satisfied and full and was able to continue work through till 5pm and thought it was time for another instant coffee (no sugar). Enjoyed 100gms of Greek yogurt prior to finishing my shift at 7pm. Today I organised all my Post Challenge work-out routines and nutrition plan and programmed them into my phone so I could continue my fitness journey once the Challenge has ended.

    Arrived home to find my Salmon with Broccoli and Asparagus dinner ready to be eaten, awesome. Followed later by my Nitetime shake, then headed off to bed early as I lose an hours sleep due to daylight saving. Still would like to go to the gym and complete my cardio before work tomorrow and start the day off properly.
  • Chris Spratt
    3 Oct 2014
    5:43 PM
    Early start to my day as the alarm went off at 5am, jumped out of bed grabbed my pre work-out shake and work bag and headed off to the gym. Consumed my shake on the way then on arrival stretched up and began my Shoulders and Back routine. No increase in weight however a good solid work-out focusing on good form. Once I was done stretched, showered and settled into begin my working day with a post work-out shake.

    Enjoyed my oats with a 1/2 scoop of supershred at 9.30am then my morning coffee at 10.30am. Consumed a supershred shake prior to my first break at 1pm. Swapped my business shoes for runners and headed out for a brisk 25 minute walk, great day for it. Returned and waited for my second break at 3.30pm and headed out for another lap totalling 6klm for the day in 50 minutes.

    Was beginning to feel peckish so heated up a serve of Spicy Beef with Vegetables and 100gms of Sweet Potato which hit the spot. Began to feel a little tired so enjoyed another instant coffee (no sugar) at 5pm. Completed my shift at 7pm however had an appointment to attend so consumed another supershred shake as I would be late home for dinner.

    Finally arrived home for dinner and ate a serve of Chicken and Vegetables with chilli followed later by my Nitetime shake. Prepped my meals for tomorrow and called it a night.
  • Chris Spratt
    2 Oct 2014
    5:14 PM
    Woke and rolled out of bed at 8am after sleeping through my alarm. Enjoyed my morning coffee then got changed and made my pre workout shake. Headed off to the gym before the wife heads off to work, so I could look after my girls. Arrived at the gym and stretched up. Began my Chest, Biceps, Triceps and Abs workout and actually had to decrease my incline bench press as just didn't have the power to push through. This aggravated me as I thought to myself your holiday is over, focus. From that point on I remained at my usual weight and felt an awesome pump on the Bicep, Tricep superset. When I was done stretched up and had my post workout shake on the drive home.

    Wasn't really that enthusiastic about unpacking and tidying up the house but it had to be done. Once I was done I enjoyed my oats with supershred which has become my favourite meal of the day. This gave me the energy I was after so I decided to wash and detail our muddy car. Snuck inside half way through and had a supershred shake and 100gms of Greek yogurt.

    Made the kids a late lunch then decided to do a big Chicken with Vegetable cook up and Mashed a large Sweet Potato. Tomorrow I began a five shift stint so need to be prepared. I sat and ate a serve just made with chilli through it which had the lips tingling, beautiful. As there was still enough vegetables in the fridge I defrosted some rump steak and cooked up another large batch of Spicy Beef with Vegetables. This should now see me through my working shifts.

    Once the second batch was done I took a well deserved break and enjoyed an instant coffee (no sugar). Prepped my meals for tomorrows work shift then relaxed until it was time to prepare dinner. Cooked a piece of rump with broccoli, green beans and corn. Then followed it up a little later with a Nitetime shake. Pretty tired so off to bed early.
  • Chris Spratt
    1 Oct 2014
    10:26 PM
    Another great sleep as I jumped out of bed at 8.30am, the kids were still sleep so the wife and I headed out for our morning walk. We walked for just over a hour totalling over 8klm in a strong head wind. Was happy to return home, stretch up and have a hot shower. Made my oats with 1/2 scoop of supershred and a coffee and enjoyed them both as the sun beamed down on the deck.

    As the kids were having a lazy morning I packed up a little as we were heading home later this even then organised the boat. Had a supershred shake prior to heading out for a ski. We were out on the water for sometime and returned back home for some lunch. Enjoyed my Chicken with Vegetables and 100gms of sweet potato and had another coffee to warm up.

    Hooked up the boat and pulled it out of the water as the kids toasted marshmallows on the fire. Washed and cleaned the boat and packed up all the ski gear then our car. Said our goodbyes as I ate a left over piece of rump and a small serve of Chicken and Vegetables with a spoonfull of sweet potato. Headed briefly into town and grabbed my girls some fish & chips and a strong coffee for the drive home.

    Arrived home enjoyed my Nitetime shake unpacked the car and headed off to bed. My back and arms are a little tender but shouldn't prevent me from my early morning gym session tomorrow.

    Great couple of nights had at Echuca however always nice to return home.
  • Chris Spratt
    30 Sep 2014
    7:10 PM
    I love Echuca, 10 hours sleep and woke to blue skies and the warmth of the sun beaming through our windows. Enjoyed a coffee on the deck over looking the Murray River then got changed and headed out with the wife for a brisk walk. We totalled approximately 8klms in just over an hour and stretched up on our return.

    Showered and asked the wife to take some weekly progress snaps. Then ate my oats with a 1/2 scoop of supershred and had another coffee (no sugar). I could have easily sat and enjoyed the sun for another hour however my girls were itching to have a ride in the boat. Organised all the ski equipment then launched the boat. I had a quick supershred shake prior to heading out on the water.

    The wind had picked up and water wasn't that smooth so I went first having a long wakeboard to the point both my arms and legs were aching. We all swapped over and the wind was increasing so we heading in for lunch. I enjoyed a serve of Chicken and Vegetables with 100gms of sweet potato, delish!

    As the water was still rough we decided to head into town to pick up some food to cook for dinner. We arrived home packed up the ski gear and secured the boat for the night. We then sat as a family and enjoyed a piece of rump with corn and mixed salad. We then relaxed for the rest of the night and I had my Nitetime shake prior to bed. A great day had by all.
  • Chris Spratt
    29 Sep 2014
    7:45 PM
    Started to feel a little tired so had an instant coffee with 100gms of Greek yogurt at 2am. Then enjoyed my oats with 1/2 scoop of super shred at 4am. Just prior to leaving work at 7am made my Nitetime shake for the drive home. Jumped into bed and slept till 12 midday as I had plenty to do and wanted to get up to Echuca as soon as possible. Enjoyed my morning coffee whilst I woke up then got changed, consumed my pre workout shake and headed off to the gym.

    Arrived stretched up and began my Leg session. No increase in weight today as I was still a little tired from a lack of sleep. Good workout though! Headed home after I stretched and had my post workout shake. Showered up and enjoyed a serve of Chicken with Vegetables and 100gms of sweet potato mash, just what I needed. We packed the car and headed off to Echuca for the next two nights.

    We arrived, unpacked and I ate another serve of Chicken and Vegetables then had my Nitetime shake a little later. Great to catch up with the folks however wanted to go to bed early as tomorrow will be a big day.

    Night all.
  • Chris Spratt
    28 Sep 2014
    9:39 PM
    Continuing into the morning of my second nightshift I made and ate my oats with 1/2 a scoop of protein at 3.00am then had to have an instant coffee (no sugar) at 4.30am to make it to knock off time. As soon as the clock struck 7am I made my Nitetime shake for the drive home and was out the door.

    Arrived home and jumped into bed sleep through till 1.45pm. Wasn't feeling too bad so got out of bed and made a strong coffee to fire up for the day ahead. Got changed made my pre work-out shake and headed off to the gym to work on my Shoulders and Back. Some increases in weight however an overall good solid work-out leaving me feeling pumped and full of energy. I love it! Stretched up and bumped into one of my mates walking into the gym I haven't see a while. He gave me a massive compliment saying I looked vascular and great, which put a little spring in my step. He then went on to say he had also been following the nutrition plan I provided at the beginning of the challenge and he had lost 8kg. He too looks great and no doubt will have a dip at the challenge next year.

    Arrived home enjoyed my post work-out shake then showered up and got ready for my last nightshift. Prepped all my meals for the night and morning then ate a serve of egg/egg whites with spinach and mushrooms prior to heading off. Arrived at work and enjoyed my first serve of Beef with Vegetables with 100 grams of sweet potato which is always nice. Enjoyed my even coffee (no sugar) at 9.30pm then ate my second serve of Spicy Beef with vegetables near midnight to round off the day.

    Looking forward to completing this last shift and heading up to Echuca for a two day water sports work-out behind the boat!
  • Chris Spratt
    27 Sep 2014
    8:23 PM
    Decided to head into the gym during my nightshift to complete my Legs work-out. Surprised that still at 1am I was able to find the strength to push my normal weight. The new inclusion of stiff deadlifts will definitely be felt in the coming days. Had a great stretch to complete my routine then consumed my post work-out shake. Settled back into work and ate my oats with a 1/2 scoop of supershred at 3.30am. I had just about finished my shift so enjoyed my Nitetime shake prior to my drive home.

    Jumped into bed and slept on and off till 1.45pm. Perfect timing as I rolled out of bed, made myself an instant coffee then watched the start of the AFL Grand Final. As I began to spark up I got changed ready to head off to the gym. Consumed my pre work-out shake then drove to the gym. Upon arrival stretched up programmed the headphones onto the footy and began my Chest, Biceps, Triceps & Abs routine. Such an enjoyable hard session with only one other gym user in the free weights section. Once I was done I stretched up drove home and enjoyed my post work-out shake watching the end of the third quarter. I had jumped on the forum last night to read up on milk added to the post work-out shake and have decided to stick with water only as I feel to guilty drinking it in these last few weeks.

    Once the third quarter had finished I showered up and prepped all my meals for tonight's nightshift. Before leaving for work I ate a serve of Chicken with vegetables and 100gms of sweet potato which hit the spot.

    Headed off to work and made myself another instant coffee and settled in for another long haul. Had a supershred shake at 9pm then my second meal of spicy beef with vegetables near midnight to see out the day.

    My family will be heading off to Echuca come Monday evening after my shifts to enjoy a couple of days wake boarding on the river, so I am attempting to complete all weight work-outs prior to leaving and concentrate on cardio whilst away.
  • Chris Spratt
    26 Sep 2014
    11:34 PM
    Had another great sleep and finally rolled out of bed at 10am then enjoyed a coffee. Made my oats and 1/2 scoop of supershred which filled me up then began organising my day.

    Cleaned up the house and made the kids some breakfast, once they were done we headed down to AAA supplements in Templestowe and purchased my Choc attack. 1 X Supershred box and 1 X Chocolate Mousse Nitetime box. This should just about see me through to the end of the challenge. Returned home had a supershred shake and made the kids some lunch. Then headed out again to the supermarket and loaded up on lean meats and vegetables. Filled the fridge and prepped my meals for tonight and tomorrow morning whilst at work.

    Began to get organised to head off to the gym as soon as the wife arrived home from work. As soon as I heard her car pull up I consumed my pre work-out shake and headed off. On arrival, stretched up and began my Shoulders and Back session really enjoying the new inclusions. Now that the weights sessions are shorter in time with less exercises I attempted to increase my weight hoping to improve my final result. There was so many more gym members during the afternoon however I seemed to manage getting my routine completed without having any long breaks, walked out feeling great yet again.

    Returned home showered up and enjoyed my post work-out shake. Headed off to work and heated up my chicken with vegetables and 100gms of sweet potato straight away. At 9pm I made myself another instant coffee (no sugar) which sparked me up. Enjoyed a serve of spicy beef with vegetables at 10.30pm. Feeling satisfied I got stuck back into my work to see out the day.
  • Chris Spratt
    25 Sep 2014
    8:55 PM
    Had a good sleep and was ready to wake as the alarm went off at 5am. Quickly got changed grabbed my work bag and headed out the door to the gym. Enjoyed my pre workout shake on the drive into work, when I arrived stretched up and began my Chest, Biceps, Triceps and Abs workout. Found a little more strength this morning and increased my weight in most exercises resulting in an awesome pump. Showered up and enjoyed my post workout shake as I settled into work.

    Short staffed today so pretty busy, ate my oats with a 1/2 scoop of supershred at 8.30am then enjoyed my morning coffee at 10am. I was third to go on a break so had my 100gms of Greek yogurt at 12.30pm then finally had my first break at 1.30pm. The sun was out so put on my runners and went for a brisk 25 minute walk. Returned, made myself a supershred shake and got back into work until my second break just before 4pm. Decided to head out for another lap and when I returned I had completed 6klm in total. It always make me feel good to squeeze in extra cardio incase I run out of time during the week.

    I had settled back in for the afternoon so heated up my chicken with vegetables and 100gms of sweet potato, it tasted great. I was beginning to lose a little concentration so made an instant coffee (no sugar) to spark up and see out the afternoon. Finally I was out the door at 7pm and when I arrived home a nice rump steak with corn, broccoli and green beans was awaiting. Sat and enjoyed my dinner then later had my Nitetime shake prior to heading off to bed.

    A big sleep in tomorrow to prepare for tomorrows nightshift. Congrats to those winning their Week 8 protein packs, I will also need to stock up at some stage tomorrow to see out the challenge.

    Goodnight.
  • Chris Spratt
    24 Sep 2014
    9:24 AM
    As the alarm struck 5.40am, I was happy to rise get changed make my pre workout shake and head off to the gym. I was surprised when I arrived to find so many gym members already ripping into their routines which sparked me up to stretch and begin mine. A lot of cardio users so I had the free weights section to myself, just the way I like it.

    It was a warm morning so after my stretch the legs were ready to go. I enjoy the new additional exercises included at the beginning of each month, to try something new and research technique. As usual I begin with a reasonable light weight, concentrate on form then increase. Once I was completed I stretched up and headed home so my wife could head off to work.

    I arrived home to find my children still in bed so I consumed my post workout shake and jumped back into bed for an hour and just relaxed. Could hear a lot of activity going on outside so decided to get up and make my morning instant coffee (no sugar). Made and ate my oats with 1/2 scoop of supershred for breakfast and will wait an additional 2-3hrs then eat my egg/egg white omelette as I'm satisfied.

    Completed some odd jobs around the house then made and ate my egg/egg whites with mushrooms and spinach then organised the kids as we decided to head into the city for the afternoon. By the time we were ready to head it was lunch so I had a serve of chicken with vegetables and mashed sweet potato.

    The afternoon was spent walking through the Museum and the shops in town. I ended up buying a new suit and shirt for an upcoming Wedding which was two sizes smaller than my usual, which blew me away. Returned home and had a serve of spicy beef and vegetables with chilli flakes and organised my food for tomorrows work shift.

    Enjoyed my Nitetime shake prior to heading off to bed.
  • Chris Spratt
    23 Sep 2014
    5:00 PM
    Another great sleep was had as I slowly rolled out of bed and made myself a instant coffee. Quickly got changed, made my pre workout shake and headed off to the gym. Upon arrival I stretched up and began my Shoulders and Back session still getting used to a few new exercises and format. No gains in weight however another solid workout feeling good at the end. Stretched up and headed home then consumed my pre workout shake.

    Showered up and ate my oats with supershred breakfast then rounded up the kids as I needed to fill the fridge with all my healthy ingredients. Returned home and had a supershred shake whilst I unloaded all the shopping. The kids were being entertained by a movie so I took the opportunity to make a large batch of Spicy Beef with Vegetables and mashed a large portion of Sweet Potato.

    Once I was all cleaned up I finally sat and ate one of those prepped meals with 100gms of sweet potato which hit the spot. As my post workout shake was mixed with water earlier on I made myself a skinny latte which I must admit is my little indulgence in the afternoon, I think I've earned it!

    Played with the kids for a while and was beginning to feel hungry so had a second serve of my prepped beef with vegetables for dinner. Once I had feed the kids I decided to cook another batch of Chicken with Vegetables as I have another stint of shifts beginning Thursday and may not get a chance tomorrow, so it was back in the kitchen.

    Whilst the food was simmering enjoyed my Nitetime shake as I will be going to bed early. I have to get to the gym and return home prior to the wife heading off to work at 7.30am.

    So much for a sleep in on my days off.
  • Chris Spratt
    22 Sep 2014
    12:50 PM
    Good morning.

    Had a short appointment first thing so was up early and out the door. Once I returned enjoyed a quick coffee made my pre workout shake and headed to the gym as my assessment was at 9am.

    Upon arrival I was weighed and measured then we had a brief discussion on the next 4 weeks and went over my progression and results. I was impressed with my results thus far and Khai (Gym Trainer) looked equally impressed asking more questions about the challenge and my goals. I had maintained the same size in my larger muscle group however continued to strip body fat in all areas especially my waist. I explained to Khai my plan was to strip all body fat whilst attempting to remain the same size with good definition. Then once the challenge is completed I have a blank canvas to work with and can begin to create a fuller, bigger body without the additional baggage. I seem to be right on track to achieve this goal basically said 'I'm Stoked!

    This placed a little fire in the belly so I stretched up completed my fitness test, marginally increasing in some areas and began my Chest, Biceps, Triceps and Abs workout. No weight increase this morning however could notice the difference with not eating prior to lifting. Concentrated on good form and enjoyed getting back into the gym after my two day cardio sessions. I was a little sore from skiing yesterday but it wasn't going to prevent me from todays session. Returned home and had my post workout shake with light milk. Showered up and asked the wife to take my weekly progress photo's. Decided to display my Day 1, First Month and Second Month photo's.

    Spent the rest of the afternoon unpacking from our short trip and tidying up the house then ate a tuna and salad lunch. Kicked the football with the kids a little later and enjoyed a lean piece of pork steak with vegetables, whilst my girls had Fish & Chips. (They smelt great but no cheating involved).

    Relaxed and watched a family movie then had my Nitetime shake prior to bed.
  • Chris Spratt
    21 Sep 2014
    11:05 PM
    Not sure if it was the country air from yesterday however felt like I've just slept for about 14 hours, feeling refreshed and full of energy. Jumped out of bed made myself some oats with supershred and a nice hot coffee. Headed out for a brisk walk with the wife for 1hr and 20 minutes which warmed up the body.

    When we returned my children were super keen to launch the families new speed boat so I quickly enjoyed an apple with a supershred shake after preparing everything and headed down to the boat ramp.

    Took the whole family out till approx 2.30pm waterskiing up and down the river whilst we all took turns. Tried out my new wakeboard so my whole body got a great workout whilst having fun in the sun. Returned home tied up the boat and enjoyed a spicy beef with vegetables and rice lunch and headed out for another wakeboard.

    Decided to call it a day so pulled out the boat, packed up and had a supershred shake whilst began getting organised to head back to Melbourne. Enjoyed a chicken and vegetable dinner with with family said our goodbyes then headed off home.

    Upon arrival it was late so had my Nitetime shake quickly unpacked the car and headed off to bed.

    This weekend proved many things but the main one was:

    'Even though you are on holidays with temptation all around you can still have so much fun without indulging in junk and alcohol and walk away feeling relaxed, refreshed and true to your original commitment'.

    Proud of myself and ready to take on the next 4 weeks, bring it!
  • Chris Spratt
    20 Sep 2014
    12:36 PM
    Eight hours sleep and I was ready to go at first light. Up just before 7am and had my oats with Supershred and a strong coffee, best way to start the day.Quickly got changed and headed off to the gym to join the 8am RPM class. Thought I may have struggled as I haven't really focused on high intensity cardio this month, however no dramas. Legs felt really strong and worked up a good sweat. Returned home and began cooking a large batch of chicken and vegetables as my family is heading up to Echuca for the weekend. Once all my food was prepped enjoyed an apple and Supershred shake then showered up.Packed the car and headed off stopping half way at a little bakery which the kids enjoy. I ate a serve of chicken and vegetables with rice then indulged in a skinny cappuccino no sugar which was great. On arrival we unpacked and sat in the sun as I enjoyed another Supershred shake. Things became a little tough from then as my father enjoyed a beer and the kids had some chips while we all socialized. Then later my father moved onto the bourbons as we watched the football. Normally we would be in a shout going drink for drink whilst eating some nibbles however today I held strong and drank my mineral water and ate my second serve of chicken and vegetables to fill the void.I began feeling tired so decided to have my Nitetime shake as a sweet fix and go to bed early. Proud of myself for not cheating and staying true to the challenge.
  • Chris Spratt
    19 Sep 2014
    5:37 PM
    Began to feel the effects of my last nightshift as I made my oats with a 1/2 scoop of supershred for breakfast at 3am (my favorite meal of the day). At 6am I consumed my Nitetime shake and was out my works doors at 7am. You beauty 5 days off to rest up and train properly. Arrived home, jumped into bed and slept till 1.30pm and felt relieved I didn't have to head back into work tonight. Made my first coffee which put a little spring back in my step.

    Got changed had my pre workout shake and headed off to the gym. Upon arrival stretched up and began my Shoulders, Biceps, Triceps and Abs session. No weight increases today however put in a solid workout really slowing down my reps feeling a great burn. My passion for weight training seems to be increasing with each session and just seems to fit into my busy lifestyle. Once I was done stretched up and had my post workout shake in the car on the way home.

    The kids have now finished school so for the next two weeks I will need to be super organised as my wife also works full time. Attempting to fit in my gym sessions and tag team with my wife looking after the kids through the day will be a little challenging but always fun. I began feeling a little tired so I decided to eat my prepped Spicy beef and vegetables with rice for a little energy to see me through the evening.

    Later in the evening I began feeling hungry again however didn't feel like another large serve of meat and vegetables so decided to eat an apple and have a supershred shake. This was just enough to see me through to my Nitetime shake prior to bed. Looking forward to a great eight hour sleep, goodnight all.
  • Chris Spratt
    18 Sep 2014
    11:47 PM
    Decided to make my first meal of the day at 3am consisting of oats and a 1/2 scoop of supershred. Followed by 100gms of Greek yogurt at 5am then made my standard Nitetime shake for the drive home. Jumped into bed at 7.30am and slept till 12 noon however was still extremely tired.

    Slowly rolled out of bed and made a coffee attempting to kick start my afternoon. Got changed for the gym had my pre workout shake and headed off. Upon arrival stretched up and began my Chest, Back and Legs workout however didn't increase any weight today as I just felt a little weak from lack of sleep. Still finished my session feeling satisfied and happy with my work rate. Stretched up and had my post workout shake on the drive home.

    Whilst I organised all my food for tonight and tomorrow I enjoyed an apple and supershred shake. Showered up and headed off to work. As soon as I was settled in I ate my first serve of chicken with vegetables. Followed later by a supershred shake and second serve of spicy beef with vegetables with rice (decided to have my rice meal second for energy). Looking forward to finishing off this shift and getting some rest.
  • Chris Spratt
    17 Sep 2014
    10:45 PM
    Had a great sleep in till 11am to prepare for tonight's nightshift and leapt out of bed. Weighed myself, organised my photo then eagerly uploaded my details with my morning coffee to find out the last 4 weeks nutrition and training schedule. Looking forward to the challenge ahead and hoping for some terrific results. Then enjoyed my oats with 1/2 scoop of protein for breakfast.

    Got changed and headed to the pool for my 1hr freestyle swimming cardio session which felt great leaving me with an extreme shoulder pump. Headed home and made a plate of scrambled egg/egg whites with spinach and mushrooms which hit the spot. Decided to make a large batch of spicy beef with vegetables and divided it into 4 meals, two with and two without rice for the next couple of days.

    I booked a sports massage for today a few weeks back to congratulate myself on training hard for two consecutive months. It's painful whilst I'm there but the after effects are great. So I headed off to the house of pain for a rub down. I walked out feeling relaxed and half asleep as my masseuse explained he could tell I'm working my body hard, however no huge knots or issues were located.

    I returned home and had an apple with supershred shake then organised my food for tonight and tomorrow. Headed off to work and enjoyed my first serve of chicken and vegetables with rice whilst I settled into work then later had a second instant coffee. Enjoyed a supershred shake and finished off my night with a spicy beef and vegetable dinner.
  • Chris Spratt
    16 Sep 2014
    5:42 PM
    What a difference 8 hours sleep can do, jumped out of bed and had my oats and supershred with a coffee for breakfast. Got myself organised then had my pre workout shake and drove to the gym. The weather is frustrating me at the moment as I haven't been able to ride due to the rain.

    Stretched up on arrival and began my Shoulders, Biceps, Triceps and Abs further increasing my weight in a few exercises. Starting to see some veins in the biceps which is a first and added some new music to the iphone hoping to inspire me to go harder. It worked. Once I was done I booked another body assessment for next Monday to find out how my measurements are tracking. I'm hoping to have increased in size on my major body parts and dropped some more bodyfat. Straight after the gym I had my post workout shake and headed to the supermarket to fill the fridge full of lean meat and fruit and vegetables to continue the nutrition plan.

    I'm looking forward to seeing the next four weeks training and nutrition plans tomorrow to see out the challenge. Returned home and my Max's singlet and t-shirt had arrived, they look great. Unpacked everything whilst eating an apple and consuming a supershred shake. Showered up then headed out to our local waterski shop and shouted myself a new wakeboard for this weekend. Going to give the new family boat a workover whilst doing my cardio holding onto the ski rope.

    Returned home the made a large Chicken and stir fry batch for the next few meals, heard the kids say not chicken for dinner again, haha seems not everyone is enjoying their healthy dinners!

    Had a serve of chicken, vegetables and rice for lunch then just chicken and vegetables for dinner both had plenty of chilli. Then prior to bed I enjoyed my vanilla Nitetime shake. Get to have a long sleep in tomorrow as I am returning to work for another two nightshifts.
  • Chris Spratt
    15 Sep 2014
    8:37 PM
    Looking forward to finishing off this last of three nightshifts to have a break. Had my oats with supershred and a coffee at 3am then prior to the completion of my shift had my Nitetime shake. Finally arrived home and had a snooze till 1.30pm then woke with a coffee and prepped my pre and post workout shakes.

    Got changed, had my pre workout shake then headed off to the gym. Lacking a little energy today. Arrived stretched up then began my Chest, Back and Legs workout. Just when I think I don't have any energy my reserves kick in and I'm off. Increased my weight in most exercises and really pushed myself still concentrating on good form. Really impressed myself and much prefer lifting weights than cardio which has never been the case. Once completed, stretched up had my post workout shake and headed home.

    Later had my apple and supershred shake prior to heading out with the family briefly. When we returned I ate my last prepped spicy beef with vegetables and rice as I was hungry and needed some energy.

    Organised the kids for school tomorrow then relaxed with my Nitetime shake looking forward to a solid eight hours sleep.
  • Chris Spratt
    14 Sep 2014
    10:20 PM
    Long night ahead as I had my first meal of oats with supershred at 2am then later ate my egg/egg whites at 4am. Coming to the end of my shift I made my Nitetime shake and headed home at 6.45am for some well earned rest. Was planning on rising at 12.30pm however snoozed for an additional hour after my alarm went off, must have needed it.

    Had a few appointments to attend with the family this afternoon so asked the wife to take a few progress photos, had both an apple and supershred shake then heading out.

    The family and I returned home at 4pm so I quickly organised all my food for tonight and tomorrow morning then got changed and headed out for my 8klm walk around the neighbourhood. Didn't really feel like it to be honest however it was a great afternoon and I new I'd feel better once it was done. I was right, I was in a better mood and ready to head off to work to complete my last shift.

    Arrived at work and had my first serve of spicy beef and vegetables with rice then later had a coffee. Had my late evening supershred shake then last serve of chicken with vegetables to finish off my evening.

    Looking forward to having two days off as this busy period of work seems to be zapping my energy but not my enthusiasm. Looking forward to hitting the gym tomorrow for my weights workout.
  • Chris Spratt
    13 Sep 2014
    8:47 PM
    Continuing into the morning on my nightshift I decided to eat my oats with 1/2 scoop of supershred at 2am which always tastes great. Then 2 hours later enjoyed another 1.5 scoop protein shake with 100 gms of Greek natural yogurt. At the end of my shift at 7am I made my Nitetime shake and consumed it as I relaxed on the drive home. Always look forward to jumping into bed to rest up then woke at 12 midday as I had a Chiropractic appointment at 12.30pm. Had my shoulders and back worked on for approximately 30 minutes which always makes me feel better afterwards and returned home for an apple and supershred shake.

    Turned out to be a cracking day so decided to go for a brisk 1 hour walk totalling 8klms on my return. Stretched up and organised my meals for tonight and tomorrow. Decided to prep more meals to see out my shifts so I can now relax knowing I will always have a healthy stir fry ready to go whenever I feel like it. Showered up and enjoyed an afternoon coffee with the wife and had a laugh with the kids.

    Packed my work bag and headed off eating my first chicken, vegetables and rice meal as I settled in. Broke my rule and had another coffee at 9pm for a boost (Instant coffee no sugar with a dash of skim milk). Had my last supershred shake at 11pm to see out the day.
  • Chris Spratt
    12 Sep 2014
    11:23 PM
    Had a great sleep in till 11am getting prepared for my first of three nightshifts. Weighed in and was amazed to see I'd made my target weight already, every gain from now will be a bonus. Enjoyed my oats and egg/egg white omelette for breakfast then headed out to collect another 2.2kg box of supershred from AAA supplements in Templestowe.

    Headed straight to the gym and had my pre work-out shake in the car on the way. Put on some AC/DC in the car to fire up for when I arrive at the gym. Upon arrival I stretched up and began my Shoulders, Biceps, Triceps and Abs work-out. I think it was a combination of a good sleep and big breakfast as I felt strong and increased my weight in just about all exercises and really pushed myself. Once completed I stretched up and had my post work-out feeling great about my current progress. It was the first time in ages I had worn a singlet to the gym and could see all my hard work paying off. Looking forward to what the next 5 weeks will hold and what results I will achieve.

    Returned home to find my wife had cooked a large batch of chicken with vegetable stir fry which I had planned to do. Once again a terrific support and help to keep me on track and focused. Showered up and enjoyed my apple and supershred shake then prepared my meals for tonight and tomorrow morning whilst at work.

    Arrived at work settled in and ate my first serve of chicken, vegetables and rice at 7pm then had my daily coffee at 9pm. Had a supershred shake at 10pm then ate my second serve of chicken and vegetables at 12 midnight.

    It's been a great day.
  • Chris Spratt
    11 Sep 2014
    8:30 PM
    Had a great sleep as the alarm went off at 4.30am. Quickly got changed grabbed my work bag and headed off to my works gym. Had my pre workout shake on the drive in then upon arrival stretched up and began my Chest, Back and Legs workout. Great way to start my day and get the blood pumping, I even increased my weight in leg press which surprised me. Once I had completed my workout I stretched, showered and settled in to begin my working day whilst I had my post workout shake.

    Busy morning however had my oats with 1/2 scoop of supershred at 9.30am and coffee at 10am. My first 30 minute break was at 12.30pm so I headed out for a 3klm brisk walk. Luckily the rain had cleared and sun was out. When I return I ate an apple with a supershred shake then headed out for another 3klm on my second break at 2.30pm.

    Began feeling hungry at 4pm so ate my tuna salad with almonds which was delicious. When 5pm arrived I began to feel a little tired so decided to have another coffee without sugar to pep up. Ate my yogurt at 6pm and walked out of the office at 6.45pm.

    Arrived home and enjoyed a steak and vegetable dinner and planned on going to bed early so had my Nitetime shake and went to bed. My body seems to be beginning to harden up which is great just need to start fine tuning certain areas as the weeks are motoring along.
  • Chris Spratt
    10 Sep 2014
    7:12 PM
    Had an average sleep due to a different bed and my fathers snoring in the room next door and slowly got out of bed at 9am. Had a coffee then headed out for a walk and some fresh country air. Walked for 1 hour and 10 minutes clocking up 8.5klms and felt awake and great when I returned, stretched up and enjoyed my 50gms of oats with a 1/2 scoop of supershred. Was full so didn't bother eating my egg/egg white omelette.

    Played around and showed my parents over their new purchase then packed up ready to return home. Ate an apple and supershred shake prior to leaving then pulled up halfway and treated myself to a skinny cappuccino. It was delish!

    Arrived home and enjoyed my last prepped spicy beef with vegetables and rice then dropped my children off at tennis training. As the wife was with me instead of sitting and watching we decided to head out for another walk for 25 minutes totalling 2.5 klms.

    Returned home prepped my meals for tomorrow and had a salmon and salad dinner with the family then later a Nitetime shake prior to heading off to be early. Back at work tomorrow so will be up at 4.30am and getting into the gym.
  • Chris Spratt
    9 Sep 2014
    12:35 PM
    WOW what a difference 10 hours sleep will do, bounced out of bed ready to take on the day. Enjoyed my oats with 1/2 a scoop of supershred and coffee but didn't have the additional protein shake as I will be going straight to the gym and will just have my pre workout shake instead. Got changed and headed off to the gym.

    Upon arrival stretched up and got into my Shoulders, Biceps, Triceps and Abs workout. Increased my weight slightly again and concentrated on my form. Completed my routine, stretched up and had my post workout shake.

    Exciting day today as I'm picking up the families brand new boat and delivering it up to Echuca to my parents house, just another reason to get fit for this summer. Time for the big kids to have some fun as well as my children, haha.

    Before I headed off I prepped my meals or tonight and tomorrow and ate an apple with a supershred shake. Collected the boat had hand over then made my way up to Echuca stopping halfway to eat my spicy beef and vegetables with rice. Upon arrival I ate my second serve of beef and vegetables (made a mistake and added rice for dinner).

    Relaxed with my parents saying no to my fathers offer for a celebration beer and had a Nitetime shake instead.
  • Chris Spratt
    8 Sep 2014
    5:45 PM
    Looking forward to seeing out this nightshift. Had my oats and 1/2 scoop of protein at 4am and was satisfied so didn't bother eating my egg/egg white omelette. Enjoyed my Nitetime shake prior to jumping into bed at 7.15am and was out like a light.

    No time to rest, was up at 12 midday so I could get to the gym as I have a few appointments in the afternoon. Had my egg/egg white omelette with a coffee for breakfast and attempted to wake up. I realize sleep is so important at the moment so will make sure I'm in bed early tonight before I fall in a heap. Had my pre workout shake and headed off to the gym. Stretched up and got stuck into it, I knew I wasn't full of energy with good reason so completed my Chest, Back and Legs workout without increasing any weight. Quickly stretched up and had my post workout shake on the way to my first appointment.

    When I finally arrived home I was pretty hungry so I had a quick shower then ate my last prepared spicy beef with vegetables and rice which hit the spot. Relaxed all night and caught up with the family over a steak and salad dinner and began to feel tired so had a Nitetime shake before calling it night.
  • Chris Spratt
    7 Sep 2014
    10:37 PM
    Struggled getting through the second half of my nightshift eating my oats at 2am then egg/egg whites with both spinach and mushrooms at 4am. Left the office at 6.45am and had my Nitetime shake whilst driving home, felt great finely getting into bed.

    Woke at 1pm and slowly rolled out of bed still feeling tired however wanted to complete my cardio before my family returned home so we could celebrate Fathers Day.

    Went for a 1hr brisk walk totalling 8klms, another cracking day outside. Showered up and asked the wife to take a few 6 profile pictures so I could monitor my progress.

    Ate an apple and washed it down with a supershred shake then spent the afternoon with my crew. Great Day! My wife cooked a large batch of spicy beef with vegetables which I split into 3 meals which was a big help. Organised my food for my last nightshift then headed off.

    Ate my first beef and vegetables with rice at 7pm and had a coffee to switch on at 10pm. Ate my second helping of Beef and vegetables at midnight (no rice), looking forward to having a few days off!

    The best thing about two days of cardio in a row is the muscles feel relaxed, repaired and ready to be smashed tomorrow.

    Six weeks down and six to go!
  • Chris Spratt
    6 Sep 2014
    8:35 PM
    Continuing on with my nightshift I enjoyed my oats and supershred shake at 4am then drank my Nitetime shake on the drive home. Couldn't wait to jump into bed and rest up.

    Woke at 1pm and the body felt great, had my morning coffee and was itching to get outside as it was a great day. Headed out for a brisk 8klm walk which was relaxing in the sun and stretched all the muscle whilst listening to some music. On my return stretched up, had a shower and ate an apple with another supershred shake.

    Caught up with the family then prepped all my food for tonight and tomorrow morning. Said my goodbyes and headed off to work, as soon as I arrived I enjoyed my first serve of chicken, vegetables and rice which hit the spot.

    As the additional coffee assisted last night I decided to have another at 9pm then ate my second serve of chicken and vegetables at 10pm. Substituted my Nitetime shake for a supershred shake at midnight leading in the next day.

    I have noticed my body is now really starting to show signs of improvement which inspires me to go harder and eat correctly. Really enjoying the challenge at present and focused to see it out!
  • Chris Spratt
    5 Sep 2014
    9:35 PM
    Woke and enjoyed a large breakfast of oats and a egg/egg white omelette with a few mushrooms. Had a few appointments to attend with the wife first thing and whilst we were out had a small soy cappuccino with no sugar. Returned home and got changed to head off to the gym. Was feeling a little peckish so had an apple with my pre work-out shake.

    Arrived at the gym, stretched up and began my Shoulders, Biceps, Triceps and Abs session. No real increases today however at the end of each set was struggling to lift the weight so happy with my efforts. Stretched up and had my post work-out shake in the car as I had more appointments to take care of.

    Completed the family shopping whilst I was out and loaded the fridge full of healthy lean meat, fruit and vegetables. I begin my first nightshift of three tonight so prepped my meals for today and tomorrow. Was hoping to get an afternoon nap in to prepare and rest up for tonight however ran out of time.

    Packed my work bag said my goodbyes and headed off to work. As I was yet to have lunch I had another protein shake to spark the metabolism. Arrived at work and had another coffee finally breaking my one a day rule. Due to lack of rest it's going to be a llllooooonnnnnggg. At 9pm finally had my chicken and vegetables with rice to fuel the tank. Then at midnight enjoyed my second helping of chicken and vegetables without rice, starting to feel tired. It's reassuring to know I've completed all my weights sessions for the week so I can alter my cardio to brisk walks if I'm lacking energy for the next two days.
  • Chris Spratt
    4 Sep 2014
    12:31 PM
    You beauty looks like it's going to be a clear warm day! Had my oats and 1/2 scoop of protein however substituted my 1.5 scoop supershred shake for a pre workout shake (1 scoop supershred & Cre8 Carnage spoonful) as I'm off to the gym. Grabbed my bike and pedalled off, the body was still tender however I knew by the time I arrived at the gym I'd be warmed up and ready to go.

    Arrived stretched up and got stuck into my Chest, Back & Legs workout. The body started off a little slow during my chest press as I was only able to push 10 reps of 50kg for 4 sets rather than my usual 12 reps. This frustrated me so I completed another set of 8 reps at the same weight to complete the task. From there the body/mind switched on and I increased my weight again in most exercises, which satisfied my early frustration! Stretched up, had my post workout shake (1 scoop supershred & 1 spoonful of both NAGG/BCAA'S). Trialling the thought that my body/legs recover better if I cycle to and from the gym on weights day. As it seems I'm not always this tender after my workouts?

    Had a lot of running around to do in the afternoon, luckily I was able to eat my tuna salad with almonds for lunch before I took off.

    Through a supershred shake and apple in the car for my travels and returned home later breifly and quickly ate my steak and salad before I had to head out again.

    Once both children were collected from their evening activities I sat at home and enjoyed my Nitetime shake.
  • Chris Spratt
    3 Sep 2014
    6:22 PM
    Early start to my day as I set the alarm for 6.20am on my day off. Quickly got changed and headed out for a 7.5klm walk which was an excellent way to start my day. Returned home, showered up then quickly ate 50gms of oats with a supershred shake. I ran out of time to have eggs so opted to substitute my eggs for a protein shake instead.

    The wife and I had a lot of running around and appointments to attend so packed my little to go kit consisting of another supershred shake, apple and chicken and vegetables with rice lunch. Whilst we were out I did indulge and have two small soy cappuccinos with no sugar. (Felt a little guilty).

    Once we had returned home we dropped the kids off at tennis training so instead of watching practice I headed out for another brisk 25 minute walk (Felt a little less guilty now). Returned home and made a healthy salmon and salad dinner then later had my vanilla malt Nitetime shake for desert.

    My body is still a little tender from both Monday and Tuesdays sessions so going to go to bed early to recover and hopefully ride to the gym tomorrow weather permitting to really warm up prior to smashing out my next workout.

    Goodnight.
  • Chris Spratt
    2 Sep 2014
    4:32 PM
    Woke feeling terrific and ready to take on the day. Enjoyed my oats and 1/2 scoop of protein and washed it down with a coffee. Saw my children off to school and the wife to work, tidied up the house so I could get to the gym. Got changed into a few new gym items recieved last night had my pre workout shake and headed off.

    Arrived at the gym stretched up and got straight into my Shoulders, Bicep, Tricep and Abs workout. Instead of performing shoulder press I have changed it to barbell upright row and dumbbell front raises as recommended from my chiropractor to improve my right shoulder. Completed all my other sets increasing my weights in each one to command growth. Even began seeing some viens over my biceps which is a first (great feeling). Really enjoying the gym atmosphere now as a lot of the trainers continue to see your face and realise your really putting in some effort. Once I was done stretched up, had my post workout shake and headed home.

    Had some organising and running around to complete in the afternoon so when I was all done I made a large batch of chicken and vegetables for my lunch, dinner and tomorrows lunch. Once again over did it with the chilli! Headed out to visit a family member in hospital and as I've been living in gym gear had to put on a pair of jeans I haven't worn in about a month. What a difference I noticed which was awesome.

    Returned home enjoyed dinner then later had my Nitetime shake. I'm really beginning to enjoy this new healthy lifestyle and feel strong in both mind and body. If I feel this good leading into the 6th week I can only imagine how week 12 will feel.

    Excited!
  • Chris Spratt
    1 Sep 2014
    8:23 PM
    Looking forward to completing my last of five shifts so I can concentrate strictly on training. Had my oats with supershred and a dash of skim milk at 2am then later enjoyed my egg/egg white omelette at 4am. Had my Nitetime shake on the drive home at 7am and jumped into bed.

    Sleep then sprung out of bed at 1pm, enjoyed my coffee and caught up with the family (student free day). Got changed for the gym and had my pre workout shake. Now I was comfortable with the 5-8 week program and length of routine it was time to load up on the weight. What a great session on my Chest, Back and Legs. I increased my weight in all exercises and felt a great pump. Left the gym with a huge smile on my face and feeling more than satisfied with todays effort. Had my post workout shake on the drive home.

    Returned home, showered up and relaxed with the family and later enjoyed my apple and supershred shake. I began organising dinner for the family then we sat and ate steak and vegetables with a corn on the cobb. I made a passing comment over the weekend about a lack of sports socks and was surprised with an early Fathers Day gift to keep me on track and focused. I was wrapped with my new items. (Best support team ever).

    Had my Nitetime shake and jumped into bed to recharge with my first 8hr sleep in three days. ZZZZZzzzzz
  • Chris Spratt
    31 Aug 2014
    8:24 PM
    Enjoyed my oats with 1/2 scoop of protein and again washed it all down with a full scoop protein shake at 2am. At 4am I was still hungry so had an apple, 100gms of Greek yogurt and supershred shake. My shift was completed and had my Nitetime shake on the way home in the car before jumping into bed.

    Sleep till 1pm and felt rested and ready to take on the day. Caught up with the family whilst I had my coffee then went for a walk with the wife as my eldest rode her bike. It was a nice warm day so walked 8klms in just over an 1 hour then returned home showered up and took some weekly pictures to monitor my progress.

    Re-heated my chicken, vegetables with rice lunch and organised all my meals for tonight and tomorrow morning. Headed off to work and had my supershred shake at 7pm then later had my chicken and vegetable dinner at 10pm.

    My shoulders and back have now recovered and the body is feeling strong and healthy. Looking forward to my last shift as five in a row really seems to take the wind out of my sails. I like getting my cardio out of the way and look forward to ripping into the weights on Monday and Tuesday.
  • Chris Spratt
    30 Aug 2014
    10:21 PM
    Ate my oats at 2am and washed it all down with a supershred shake. Then ate my egg/egg white omelette at 4am and searched the forum for information on alternate shoulder exercises rather than shoulder press. Located the information I was after and watched the routine on youtube which should develop my shoulders perfectly. Enjoyed my Nitetime shake on the way home at 7am and jumped straight into bed. ZZZZzzzzzzzzzz.

    Woke at 1pm and felt great, looked outside and sun was out so decided to get up get changed and have an apple and supershred shake. Grabbed my swimming gear and bike and pedalled off to the gym to complete my 1hr freestyle swim. My shoulders were burning at the end and back muscles felt pumped so needless to say I was feeling good. Grabbed my bike and rode home working up another good sweat.

    Returned home, showered up and cooked a few extra meals for tonight/tomorrow to see out my shifts. Ran out of time to eat my late afternoon lunch so decided to have a supershred shake on my drive into work then ate my chicken, vegetables and rice meal in another 3 hours. It was worth the wait, delish...... however think I over did the chilli. WOW.

    Settled in for the night and ate my second portion of chicken and vegetables without rice to see out another day.
  • Chris Spratt
    29 Aug 2014
    8:06 PM
    Went to bed early last night so unable to sleep in this morning. Decided to change up todays routine and lift weights instead of cardio as I'm better rested. As I'm changing my gym routine I also decided to change my nutrition plan to suit.

    Enjoyed my oats and 1/2 scoop of protein then after I got changed had my pre work-out shake. Arrived at the gym, stretched up and began my Shoulders, Biceps, triceps and Abs. It was good to add a few different exercises to the routine and I was inspired by a few of the bigger guys also working out so increased my weights when possible. Once completed stretched up and had my post work-out shake and headed home. Both shoulders were a bit tender and I new when I attended my chiropractic session this afternoon it was going to be painful.

    Returned home and had my skim milk coffee which hit the spot (only after lifting weights). Pottered around the house then headed off to my bone crunching session and I was spot on, PAIN. My chiropractor requested I chose another exercise rather than shoulder press so tonight I shall jump on the forum and do a little research. After my session I felt much better and not as tight so swimming tomorrow should be fine.

    On my return home ate an apple and supershred shake then completed some odd jobs. Prepped all my meals for my nightshift and when I arrived at work had my chicken, vegetables and rice which was great. Settled in for the night and later enjoyed another protein shake and a second portion of chicken and vegetables for dinner.
  • Chris Spratt
    28 Aug 2014
    8:15 PM
    Had a good sleep as the clock struck 4.40am. I got up a little earlier as I new I needed at least an hour in the gym to complete my routine. Got changed had my pre workout shake grabbed my work bag and headed to the gym.

    Arrived then quickly stretched up and got straight into my Chest, Back and Legs workout. No weight increases this morning however my rest periods were a lot shorter which made the workout feel more intense. Once completed showered up and had my post workout shake whilst settling into another day.

    Had my oats and 1/2 a scoop of supershred at 9am then my yogurt and coffee at 10am. Went for my 3lkm walk at midday and followed it up with an apple and supershred shake. The chocolate flavour is so much better!

    Went for my second walk at 2.30pm adding another 3klm then ate my tuna and salad with almonds at 4pm. Had my last supershred shake at 6pm before leaving work at 7pm.

    Had to pick my youngest up from her performing Arts class then ate one of my already prepped chicken, vegetable and rice meals when I got home. Put the feet up and enjoyed my Nitetime shake prior to heading off to bed.

    Get to sleep in tomorrow morning to prepare for my nightshift which also gives the body a terrific rest and chance to recharge.
  • Chris Spratt
    27 Aug 2014
    8:59 PM
    Early start to my day as I rolled out of bed at 5am. Quickly got changed for the gym, grabbed my work gear and was out the door.

    Arrived at the gym stretched up and completed my Fitness Test for week 4 which surprised me a little. I don't know if I was a little fatigued or still waking up but my numbers really didn't alter that much? The main thing is I'm feeling fitter and stronger. After the fitness test I walked on the treadmill for 20 minutes then showered up ready for work.

    Had my oats and half scoop of protein powder with a dash of skim milk for breakfast at 7am, then at 10am ate my egg/egg white omelette with a coffee.

    My first break was at 12 midday so I quickly put on my runners and went for my 3klm walk, what a great day. On my return I had my apple and supershred shake.

    My second break was at 2.30pm and as I left my runners on headed out for another 3klm and was feeling great. Returned settled back into my work then ate my chicken with vegetables and rice at 4pm. My day was just about done so at 6pm had my last protein shake as dinner would be ready when I arrived home.

    Ate my salmon with beans and broccoli for dinner and caught up on the families day then ended my night with a Nitetime shake before bed.

    Pretty tired attempting to get back into my working routine however looking forward to my weights session tomorrow morning.
  • Chris Spratt
    26 Aug 2014
    11:47 AM
    Suns out and looks like it's going to be a great day. Woke and had my 50gms of oats, water and a little skim milk, I did add 1/2 scoop of protein powder for flavour. Plus also had my 100gms of Greek yogurt which was a nice addition to breakfast. As I'm heading straight to the gym I decided to swap my protein shake as mentioned on the nutrition plan for my workout shakes so I don't double up.

    Got changed and walked my youngest to the bus stop then returned home grabbed my bike had my pre workout shake and headed off to the gym. So much more enjoyable riding in good weather.

    Arrived at the gym and had my assessment first thing and was happy with my results. My results indicated that I had lost a decent amount of size around the chest and waist however only a little around the biceps and thighs, so right on track! Looking at this next 4 weeks I'm hoping to really develop my larger muscle groups and only continue to lose size around my waist (Love Handles).

    Today I completed my Shoulders, Arms and Abs routine and enjoyed the additional exercises. Spotted another two gym members doing the challenge which was great to see. Once I was done I stretched up had my post workout shake and pedalled home with the sun on my face, awesome.

    On arrival I had my morning coffee however this coffee was special as my wife suggested having a skinny latte rather than skim milk in my protein shake, which I thought was a fantastic idea. It's the little things that make a difference and keep me happy whilst remaining focused.

    As it was such a great day decided to wash and vac the car and once it was completed had an apple and supershred shake. Pottered a little more around the house then had a left over lunch of pork, rice and vegetables with another supershred shake.

    I'm back to work tomorrow for five shifts so decided to make a few extra meals whilst preparing the family dinner. Ate a chicken stir fry for dinner which was great then later finished off my day with a NItetime shake.
  • Chris Spratt
    25 Aug 2014
    3:08 PM
    Off to a flying start for the second month. Woke and ate my scrambled egg/egg whites and through in some spinach leaves. Made my 50gms oats with some skim milk with cinnamon plus had my morning coffee. I'll never complain about a BIG breakfast.

    It was wet outside so drove the kids to school then headed to the gym. Had my pre workout shake, stretched up then warmed up on the treadmill before I began my Chest, Back & Legs session. I decided to perform chest press, weight assisted chin ups then squats as my first three exercises whilst I was fresh, incase I began to fatigue later. Then completed the routine which went well, I did drop my weight slightly to make sure I completed all exercises with good form. No doubt I will return to my max weight next week. Stretched up and had my post workout shake then drove to AAA supplements to pick up some more supplies. Changed the flavour back to my original Supershred Chocolate and Nitetime Vanilla Malt. Still have a little left of my other flavours however didn't want to run out all together.

    Arrived home and pottered around the house till it was time to eat my apple and have another supershred shake. The sun was out so decided to head out for a cardio session and walked 8klm in just over an hour. Showered up and just relaxed till the kids returned home from school.

    Had a late tuna salad lunch with a side of almonds which hit the spot.

    Later prepared a steak with vegetables dinner for the family and enjoyed my Nitetime shake about an hour prior to bed.
  • Chris Spratt
    24 Aug 2014
    8:34 PM
    Early start to the day as my family headed up to the snow for some tobogganing, snowball fights and making snow men. I doubled up on cardio sessions yesterday as I thought I was going to have the day off, was I wrong. No fancy ski lifts at this resort. To put it simple, if you want to toboggan down the hill then you have to walk back up and carry just about everything thing the kids cannot... it was a great day and good leg workout. I made sure I had breakfast and a coffee prior to leaving then packed a couple of supershred shakes, apple and chicken, vegetables and rice for lunch. Returned home and enjoyed a couple pieces of pork with vegetables and a Nitetime shake.

    Monthly Summary.

    Extremely happy with my first month and current progress. To date I have lost a total of 8.1kg in weight and haven't missed one cardio or weights routine. The nutrition plan seems to be working and I can honestly say I'm enjoying all the food and don't seem to be getting hungry at all. I have booked in for a gym assessment on Tuesday to have my measurements taken again and am hoping I haven't lost any size off my bigger muscle groups.

    I was a little concerned about losing so much weight within the first month and thought of changing my routine for weeks 5-8. However after reading up on the forum and past challengers blogs have decided to see the supershred plan through to the end. After looking at the new weights program I'm hoping there will be a lot of muscle growth in this next 4 weeks and am excited about getting month two underway.

    Lets Shred!
  • Chris Spratt
    23 Aug 2014
    12:44 PM
    Great sleep was had and looks to be a cracking day, jumped out of bed and quickly got changed so I could do this mornings RPM cycle class. I can feel the difference in my strength and energy levels when I train without having breakfast first. Left nothing in the tank and smashed my legs, felt like my heart was going to pop out of my chest. Great start to my day.

    Returned home had a shower and enjoyed re-fueling with a cup of oats with both supershred and cinnamon. As I only had a half scoop in my oats had a full scoop shake to wash it all down. Watched video hits with the kids and recovered then had my morning coffee to pep myself up for the afternoon.

    Put my handy man cap on and completed a few tasks around the house whilst the wife shopped and filled our fridge again with a weeks worth of healthy fruit, vegetables and protein. Stopped for a apple and supershred shake then got back into it.

    Completed most my odd jobs around the house and had a chicken salad for lunch. Later after picking the kids up from parties and playing with friends returned home and went for a brisk 1 hour walk totalling 7.4klms. We plan on heading up the snow tomorrow so just incase we get home late I thought I'd double up on cardio today.

    Enjoyed a steak with beans and broccoli dinner then later had a NItetime shake before bed.
  • Chris Spratt
    22 Aug 2014
    9:01 PM
    Was pretty hungry during the night as I ate my egg/egg sandwich at 1am. Later again enjoyed my apple and supershred shake at 3.30am. It's time to get outta here as I drank my Nitetime shake driving home from work. Jumped into bed and slept till 1pm and felt much better, plus no tree mulchers working today haha.

    Had a coffee and headed off to another Chiropractic appointment. I found this interesting as the doc showed me X-Rays of my spine and how far out my hips and shoulders are. Over the coming weeks I will be attending sessions to try and level out my shoulders, which I hope will be shown in my weekly pics.

    Once the session was done I headed home got changed and had my pre workout shake before hitting the gym. Today was Shoulders,Triceps and Abs but I could tell I didn't have the strength I needed to increase my weights. I put it down to lack of sleep and no food as yet. I did however complete my routine without dropping any weight so that was a positive. Had my post workout shake and headed home for a feed.

    Had rump steak, mixed vegetables and rice for lunch which hit the spot. Later I had chicken stir fry with rice for dinner relaxed with the family and enjoyed my Nitetime shake before heading off to bed. My first overnight sleep after nightshifts is always the best cause I know tomorrow I'll be full of beans.
  • Chris Spratt
    21 Aug 2014
    9:18 PM
    Enjoyed my oats and half scoop of protein at 2am followed by an apple and supershred shake at about 4am. Had just about finished my nightshift so quickly had my Nitetime shake prior to driving home to bed at 6.15am. I was buggered when I finally crawled into bed and was so looking forward to recharging the batteries. Can you believe at about 11am an Industrial tree mulcher turned up outside my bedroom window and fired up, I honestly jump from my deep slumber then later drifted back off for another 1 hour.

    I felt alright when I got up and got changed had my pre workout shake and drove to the gym for my Back work-out. Increased my weight in all exercises other than weight assisted chin ups as I'm getting closer to performing 40 reps without assistance. Stretched up, had my post workout shake and headed home, had a shower and got stuck into my two chicken sandwiches for lunch (One of my favourite meals). Prepped my meals for tonight's nightshift and awaited the kids to arrive home from school.

    I had to drop the kids off to their Performing Arts class and headed straight to work as it's on the way. As I arrived 1 hour early decided to head out for a brisk 40 minute walk to complete my cardio for the day. Began the shift had a supershred shake and later enjoyed my coffee that definitely pepped me up! Enjoyed my chicken and vegetable dinner with brown rice and jumped back on the forum for some light reading.

    Congrats to a number of other challenges on the terrific progress which inspires me to go harder!
  • Chris Spratt
    20 Aug 2014
    9:53 PM
    The body wanted to get up way before I did this morning, unable to sleep in for tonight's nightshift.

    Have a busy day so quickly made and ate my egg/egg white sandwich, packed my bag grabbed my bike and headed off to the gym. Enjoyed my cardio session by swimming freestyle for 1 hour. I'm sure my range of motion is far greater after my chiropractic session last Friday. Quickly showered off, got changed grabbed the bike and pedalled home. The legs definitely felt every incline as they're still sore from yesterdays work-out.

    Arrived home and had a proper shower to get rid of the chlorine smell as I'm treating myself to a sports massage. Not even enough time to eat, headed out the door and drove to the Wellness Centre in Lower Plenty. I'm used to relaxing massages however this was pure pain... My masseuse worked my whole body and found just about every knot I had created in the last 4 weeks. I new however I needed it and would appreciate the feeling in the upcoming days.

    Finally returned home and ate an apple and had my supershred shake... AAAAhhhhhhh

    Prepped my food for tonight and tomorrow morning whilst at work and tidied up the house. After watching my kids at tennis training ate my salmon and salad late in the afternoon which was very tasty. Got to work settled in and finally had my coffee. Enjoyed my chicken with vegetables and rice for dinner and just prior to midnight had a supershred shake.

    Loaded my 4 weekly photo and entered my weight so I could continue blogging and am extremely happy with my progress, however a little worried I've lost too much weight too early?

    Plan on jumping on the forum page in the next few days and researching so I can create my plan for weeks 5-8.

    My options are:

    A: Continue on the Supershred plan throughout the entire challenge.

    B: Continue on the supershred nutrition and exercise program however change my protein to supersize.

    C: Now that I've lost a considerable amount of fat change to the supersize/bulk up routine for 3-4 weeks.

    But for now seeing out this fourth week exactly the same as my prior weeks.
  • Chris Spratt
    19 Aug 2014
    9:09 PM
    Little slow rolling out of bed at 5am this morning.

    Got changed into my gym gear grabbed my work bag and headed out the door. Drank my pre workout shake on the way to the gym. On arrival stretched up and got stuck into my Leg, Calves and Abs routine. That extra strength that I had yesterday was no where to be found. No increases in my weights today however still a good solid workout so I was happy. Showered up and had my post workout shake prior to dealing with the beginning of my working day.

    Enjoyed my first mid morning meal of Oats with protein at 9am then followed at 10am with my coffee. My day was going well so when my first break at midday arrived I put on my runners and headed out for my quick walk for 25 minutes. On my return it was time to eat so ate my apple and enjoyed my supershred shake.

    I new I wouldn't be able to leave my desk for the next couple of hours so my runners remained on. At the next opportunity I was out the door for another lap, totalling 6klm for the day. It's great to get some fresh air and stretch the legs. Ended up eating my lunch at 4pm. It sounds late but I'm still eating every 3hrs plus it stretched out my 12 hour shift. At 7pm I was heading home.

    Arrived home and ate my chicken and vegetables with rice then later enjoyed my Nitetime shake. I get to sleep in tomorrow morning to set myself up for my nightshifts. Looking forward to see next months nutrition and exercise plans.

    Goodnight.
  • Chris Spratt
    18 Aug 2014
    9:19 PM
    Early start to the day, I was up at 5am got changed grabbed my gym gear and headed out the door.

    Had my pre workout shake on the way in the car. On my arrival I stretched up and got straight into my Chest and Bicep workout which I have come to love. Increased my weights again and pushed out all reps with good form. Felt much stronger this morning which surprised me. Completed my workout stretched up and had a quick shower. Enjoyed my post workout shake whilst getting ready to begin my working day.

    Ate my egg/egg white sandwich at 9am then later enjoyed my coffee with the boys at 10am. My first break was at 12 midday but instead of sitting in the tea room to begin lunch, swapped my business shoes for my runners and walked just over 3klm in 25 minutes. When I returned enjoyed my apple and supershred shake and got stuck back into my work.

    My next break was at 2.30pm and as I enjoyed my earlier walk so much I decided to head out again for another round. I ended up totalling 6.27klm in 49 minutes which felt great as I'm mostly sitting in my twelve hour shift. Prepared my tuna and salad lunch and returned to my desk to see out the afternoon.

    Saved my almonds for a late afternoon snack to see out my shift. When I arrived home my wife had my steak, sweet potato and vegetables dinner ready to eat, which was great as I was hungry. Then later had my Nitetime shake prior to bed.

    Hopefully that extra strength returns in the morning for my Legs workout.
  • Chris Spratt
    17 Aug 2014
    11:50 AM
    Had a great sleep to begin my Sunday, and was hungry due to missing lunch yesterday.

    Had my mandatory egg/egg white sandwich and coffee which hit the spot.

    Headed of to the gym for an RPM cycle class, no riding to the gym as not enough time to get there. It was a great class and I felt strong throughout, was actually disappointed when it ended as I still had a little left in the tank. Stretched up and headed home to shower up. Had the wife take some profile pictures so I can monitor my progress and stay on track.

    Had my apple and supershred shake. I'm now on my caramel nougat flavour however prefer the chocolate. Returned home after running the kids around from their weekend activities and made my tuna and salad lunch with almonds for crunch.

    I always seem to struggle with Sundays nutrition plan. It's not the food that is the issue it's because the whole family is home, the wife and my youngest bake all the school snacks for the week. The smell through the house is magnificent whilst I'm relaxing on the couch, still I have to stay STRONG!

    Got out of the house and away from that delicious baking smell and did the family food shopping for the week and filled the fridge full of lean meat, fruit and vegetables. Had a supershred shake on my return.

    Prepped all my food for tomorrow as I begin four shifts at work. Made a chicken with vegetable dinner and later tuned in to watch Fred's 5 minutes update on TV with my Nitetime shake. Looking forward to beginning the new week tomorrow.
  • Chris Spratt
    16 Aug 2014
    7:01 PM
    Had a great sleep in, didn't wake until 9.30am.

    Had my oats and 1/2 scoop of protein for breakfast and a nice coffee.

    Thought I would finish the gardening and had a apple and supershred shake half way through.

    Once the backyard was looking better rounded up the kids got changed and headed off to the gym. This seems to be working well as I will swim freestyle for 1 hour whilst the kids also get their fix on the waterslides, everyone wins. After I'd finished I had another supershred shake but didn't realize what time it was, I'd missed lunch.

    Returned home and made my steak, rice and vegetables with eggplant chips. Relaxed on the couch with the family and had my Nitetime shake and called it a night.

    Weighed in this morning and are bang on target for some great results.
  • Chris Spratt
    15 Aug 2014
    12:01 PM
    Its that time again, still a little sore and tired from yesterday but no use complaining about it. Lets see what today has in store.

    Busy day today as the wife has flown to Sydney for work. Organised the kids and got them off to school then enjoyed my egg/egg white sandwich. The house was a mess so gave it a quick tidy up. Cracking day outside so no chance I wasn't riding to the gym. Got myself organised had my pre workout shake and headed off, today is my Shoulders, Tricep and Abs day. Increased my weights a little and completed all reps felt much better. Had my post workout shake, grabbed the bike and headed home. Getting feed up with tiny insects flying in my eyes so going to purchase some protective clear glasses for my rides.

    After taking my front, back and side photo's my wife noticed my right shoulder was lower than my left. So I booked a chiropractic appointment to have it assessed and worked on. I had a number of X Rays and was worked on for a little while and felt great around the shoulders and neck, another appointment was made for next Friday. Had a Supershred shake and returned home to potter around the house till the kids arrive home.

    Had my chicken and vegetables with rice in the afternoon and had a play with the kids. Later on had lean pork fillets with salad for dinner and finished off the even with my Nitetime shake.

    Started off slow today but finished feeling satisfied and looking forward to the weekend.
  • Chris Spratt
    14 Aug 2014
    12:04 PM
    Had an OK sleep still think i'm in nightshift mode but enough to get up early and moving.

    Enjoyed my oats and 1/2 scoop of protein with a coffee on the side for breakfast. Got organised for the gym and downed my pre workout shake.

    Grabbed the bike and pedalled off to begin my Back workout for the day. Arrived stretched up and went straight to the weight assisted chin up machine. Dropped the weight again to challenge myself and completed my 4 reps of 10. My target by the end of the 12 weeks is to being able to complete 40 chin ups without any assistance, which for me has never been done! Performed my other exercises increasing the weight and focusing on my form, stretched up and drank my post workout shake. Grabbed the bike and headed home.

    Weather was overcast but didn't look like it was going to rain so made my two chicken sandwiches and got stuck into some gardening for the afternoon. Would have prefered to being doing anything else but it needed to be done.

    Completed half the garden which is a workout in itself, feel like I've just done squats all afternoon. Packed up for the day and had an apple and Supershred shake. I have a bit of running around with the kids this evening so will through an extra protein shake in the car incase I'm late getting home for dinner.

    Had the extra protein shake returned home and ate a delish beef stir fry with rice then later had my Nitetime shake.

    I'm spent goodnight!
  • Chris Spratt
    13 Aug 2014
    6:50 PM
    Enjoyed my egg/egg white sandwich at 3am then followed up with a yogurt and Nitetime shake before leaving work at 6.45am. I now have the next 5 days off so whilst driving home I was running my training plan through my head on what needs to be done. I can begin to feel the momentum building now that the challenge has be running for a couple of weeks.

    Arrived home and sleep till approx 1.30pm, still feeling a little tired as I rolled out of bed. Made myself a Supershred shake and ate an apple to fire up my metabolism, then got changed ready to head off to the gym.

    Decided to ride to the gym even though my legs were still sore from yesterdays workout and my lack of sleep. I'm glad I did as I always feel great when I get to the gym. Cardio session today so jumped in the pool and swam freestyle for 1 hour. When I was done quickly got changed, grabbed the bike and headed home. Just purchased a pair of bluetooth headphones that are associated with an iphone app that informs you of how fast your kilometres are on the bike. I could feel myself attempting to better my time each kilometer to and from the gym.

    Returned home and cooked chicken and rice with vegetables adding some chilli flakes for an extra kick. Had enough left over for another meal which I know will come in handy. Watched the kids play tennis and returned home ready to cook my salmon with salad dinner. Spoke with a mate who is also on a fitness kick but not involved with the challenge, so it will be good to compare our results in the upcoming weeks.

    Relaxed with the family for a while then enjoyed another Nitetime shake prior to heading off to bed. Looking forward to catching up on 8+ hours of quality sleep. Looking forward to tomorrows session.
  • Chris Spratt
    12 Aug 2014
    3:41 PM
    At 3am I had my oats including some Supershred protein and continued on. Just before the end of my shift at 6am I had my Nitetime shake so I could jump straight into bed when I arrived home.

    Had a sleep and woke about midday, only approx 5 hours sleep which is pretty normal after my nightshift. Had my pre workout shake grabbed the bike and pedalled off to the gym. Was feeling a little drained at the beginning however when I reached the gym was ready to go.

    Walking into the gym reminds me of playing both football & basketball, once you cross that white line it's game on! Completed my Legs, Calves and Abs workout increasing my weight again. Currently lifting 4 reps of 10 at 60kg which i'm pleased with and the knees feel great. Stretched up had my post workout shake, grabbed the bike and returned home.

    Organised my food for work tonight and enjoyed my Chicken and vegetable lunch I prepped yesterday.

    Had a coffee caught up with the wife and kids quickly and headed off to work. Had my apple and Supershred shake whilst I settled into work for the night. No dramas staying on track and eating every 2-3 hours on nightshift as it is usually pretty quiet after 11.30pm.

    Had my dinner followed by a protein shake prior to midnight and looking forward to what tomorrow holds.
  • Chris Spratt
    11 Aug 2014
    1:46 PM
    Back to work today but on nightshift so had a sleep in till 9.30am.

    Got moving and had my egg/egg white sandwich and prepared my pre and post supershred shakes.

    Had my pre workout shake grabbed the bike and headed off to the gym. Ground was still wet from this mornings rain with a few clouds around but really wanted to ride. Made it to the gym without getting wet.

    Stretched up and got straight into my Chest and Bicep workout, my favorite session of the week. Increased my weight slightly in both chest and arms and squeezed those last few difficult reps for a great burn and pump. Stretched up and had my post workout shake as I headed to collect my bike.

    Pedalled off and just new I'd get caught in the rain, only a quick 5 minute light shower. Continued home and took a couple snaps along the way.

    Returned home showered up and made my tuna and salad lunch with almonds. Prepped my dinner for tonight and also packed my breakfast and mid morning snack as I won't complete my shift till 7am. (I still eat everything on the nutrition plan daily however alter when I eat to work around my shifts). Made a few extra meals while I had the time so I can keep on track.

    Enjoyed an afternoon coffee and later had my apple and Supershred shake before heading off to work.

    Exchanged my Nitetime shake for a Supershred shake and had my dinner just prior to midnight.
  • Chris Spratt
    10 Aug 2014
    11:14 AM
    Another great sleep as the clock struck 8.30am.

    Quickly got up, changed and headed off to the gym for the mornings RPM cycle class. Definitely noticed the difference between driving and riding to the gym as I was still yawning at the beginning of the class. If I had of rode I'd be ready to GO!

    Worked up a great sweat relaxed on the drive home and had my supershred shake and apple so I could enjoy my eggs and coffee after I'd showered up. Nothing planned other than family time today so looking forward to it.

    Requested the wife take some progression photo's and made my egg/egg whites sandwich and coffee, yum.

    Watched a movie with the family then made my tuna and salad lunch including 40grams of shaved almonds. Was pretty hungry so had a decent amount of salad which I think is better than eating something bad.

    Later I enjoyed my afternoon supershred shake as I felt like something sweet. Then later sat with the family and ate my beef meatballs with vegetables and rice, feeling satisfied.

    Had my Nitetime shake and headed off to bed.

    Two weeks down and happy with my progress. Today I did struggled a little with my nutrition plan but stuck with it which i'm glad.
  • Chris Spratt
    9 Aug 2014
    9:29 PM
    Had a small sleep in which was nice, must have needed it.

    Made myself a 3/4 cup of oats with a 1/2 scoop of protein for breakfast and a coffee.

    Completed the house work had an apple and supershred shake then rounded up the kids and headed down the park to play basketball. Ended up shooting around and playing one on one for approx 1 hour and headed home for lunch.

    Made another chicken with vegetables dish which hit the spot and relaxed with the kids.

    Once our food had settled we decided to head to the pools. Great opportunity for the kids to use the waterslides so I could squeeze in some cardio by swimming freestyle laps. Swam for 1 hour then we all showered up and headed home exhausted.

    Had another protein shake and collected some Fish & Chips for the kids and a DVD for a night in.

    Cooked myself a great steak, vegetables and rice dinner and resisted the urge to eat those leftover fried chips.

    Enjoyed my Nitetime shake watched a little TV before going to bed.
  • Chris Spratt
    8 Aug 2014
    3:28 PM
    Three days of annual leave to enjoy.

    Began the day with a egg/egg white sandwich and still feeling a little sleepy so had my coffee, that hit the spot. My wife is heading to Sydney for two days due to work commitments so I'm on baby sitting duties.

    Got changed for the gym, once again dark clouds overhead however decided to take a gamble and grab the bike and pedal off. Legs feel good this morning with my strength back so tackling the hills was not an issue.

    Upon arrival I had no time to rest entered and completed a 50 minutes RPM cycle class which was great, smashed it.

    Quickly had my pre workout shake got my breath and entered the gym to stretch and complete my Shoulders, Tricep and Abs session.

    I normally wouldn't do a hard cardio session before weight training but I won't be able to attend the gym tomorrow, so thought I'd double up today.

    Completed my training routine however didn't feel I had the same amount of strength. Same weight was lifted but no world records broken, still enough to feel the burn.

    Stretched up and enjoyed my post workout shake and rode home, funny enough still had the energy to tackle the hills hard. My fitness has definitely improved!

    Cooked up another batch of chicken with vegetables for lunch which was delicious and relaxed on the couch. Had a Supershred shake and apple just before I collected my youngest from the school bus stop.

    Had fun making home made pizza's with my daughter then made my Salmon with salad dinner. Didn't feel the urge to have a slice which surprised me, still super motivated.

    Picked up my eldest daughter from a birthday party returned home and had my Nitetime shake before hitting the hay.
  • Chris Spratt
    7 Aug 2014
    12:02 PM
    Up and at it again.

    Made my 3/4 cup of oats with a 1/2 scoop of Supershred and water. Decided to have my daily coffee once training is finished. Walked my youngest child to the bus stop for school then returned home and quickly got changed for the gym.

    Dark clouds were over head with a little drizzle but still decided to ride to the gym rather than drive. My legs are still a little sore from Tuesdays Leg workout but this should hopefully get rid of the lactic acid build up.

    Arrived at the gym and quickly got ready for an RPM cycle class however I got the times mixed up. Made my pre workout shake and proceeded into the gym to stretch up and begin my Back workout. Was really happy with my weight assisted chin ups. Starting to feel a lot stronger and concentrating on good form. Completed this short workout, stretched up and looked at the time. Still had another 1 hour till the cycle class so decided to head home. Made my post workout shake and consumed it whilst collecting my bike.

    I new I'd get caught out sooner or later, down came the rain. Rugged up and pedalled home in a hurry, not very enjoyable. Arrived home and showered up. Organised my two chicken sandwiches however only ate one with a coffee and will eat the second in another 2 hours. Relaxed at home and ate my second sandwich.

    School interviews tonight so made a Supershred shake and grabbed an apple as it's gonna be a while till I return home. After the interviews returned home ready to cook dinner. Chicken and vegetables with chilli flakes tonight.

    Had my Niteshake and headed off to bed.
  • Chris Spratt
    6 Aug 2014
    11:03 AM
    Had a great sleep and ready to go.

    Made my egg/egg whites sandwich and ate with the kids prior to them running off to school. Thought I may save my coffee till morning tea as I have a big cardio session planned.

    Seem to be lucky with the weather at the moment no rain clouds in sight so grabbed the bike and headed off to the gym. Starting to recognize a few regular morning walkers on the track now so always greeted with a 'Good Morning".

    Reached the gym and quickly got changed and jumped in the pool. Completed my 1 hour freestyle swim which feels great stretching all muscles strained in the last two days. Grabbed the bike and headed home for a nice hot shower.

    Reached home and had my mid morning Supershred shake, showered up and enjoyed an apple with my coffee. Ahhh.

    Ate my prepped chicken with vegetable lunch and headed off to the movies with the wife. Enjoyed the flick and on the way home stopped into AAA supplements and grabbed another box of the Supershred and Nitetime protein. Still have an ample amount in my first purchase but why I was in the area thought I'd stock up and change my flavours.

    Had my afternoon protein shake prior to taking the kids to tennis training. Returned home and prepared my salmon and salad dinner with some grilled asparagus. Relaxed with the wife and had my Nitetime shake before heading off to bed.
  • Chris Spratt
    5 Aug 2014
    3:42 PM
    Morning...

    Woke and ate my oats and 1/2 scoop of Supershred as the family got organised for their daily activities. Looks like it's going to be another great day. Organised the house then had my pre workout 1/2 scoop of protein with Cre8 Carnage, grabbed the bike and headed off to tackle the hills towards the gym.

    Another fresh morning so was wide awake and a little sweaty as I stretched up to begin my Legs and Abs workout. Happy with my progress and added a little weight in most exercises squeezing each rep a little to feel the burn. Completed my workout, stretched up and had my post workout protein shake with NAGG and BCAA'S added for recovery then headed home. Took a couple of pictures of the great bike track I take to and from the gym.

    Showered up and later had my mid morning Supershred shake and apple whilst relaxing at home. Pottered around the house and later prepared my chicken with vegetables and sweet potato lunch. Made a little too much however still consumed it as I have a big cardio session tomorrow, plus didn't finish all my breakfast.

    Had my afternoon protein shake why assisting the kids with their homework and organised the families dinner of grilled chicken with vegetables (Cooked extra for another lunch or dinner if I'm caught off guard). Later tucked the kids in for bed and had my Nitetime shake whilst watching a little TV before heading off to bed myself.

    Weight days really seem to zap my energy levels.
  • Chris Spratt
    4 Aug 2014
    12:34 PM
    Cracking day....

    Made myself an egg/egg whites sandwich with a coffee this morning and ate with my children as I helped them get organised for school. Cleaned the house a little then consumed my pre workout shake (1/2 Supershred scoop and Cre8 Carnage).

    Grabbed my bike and headed off, brave move wearing shorts this morning as it was approx 3 degrees. Arrived at the gym and stretched up whilst my nose, ears, fingers and toes defrosted.

    Increased my weights and completed the Chest and Bicep workout giving it everything. Felt a great pump and concentrated on my lifting form. Cooled down with a stretch, made my post workout shake (1 scoop Supershred with NAGG and BCAA'S).Then grabbed my bike and headed off home, ahhhh it's a bit warmer now!

    Showered up and took my first weeks transformation photo's. Didn't expect much of a change but I could see a little difference. Both the mind and body are feeling great so that's enough for me at this early stage.

    Enjoyed another serve of tuna and salad with sliced almonds for lunch and pottered around the house prior to the kids arriving home from school. Better leave a little energy in the tank in case they are feeling active.

    Enjoyed the afternoon with the kids then sat and ate a nice steak and vegetable dinner. Later had my Nitetime shake and relaxed before heading off to bed.
  • Chris Spratt
    3 Aug 2014
    5:59 PM
    Freezing cold this morning, quickly got changed and headed off to an RPM class at the gym. Felt great working up a good sweat at the start of the day. Returned home and enjoyed my Supershred protein shake.

    Later ate my egg/egg whites on toast and made my nice brewed coffee.

    The family came over for lunch and enjoyed a home made chicken curry however I stuck with the nutrition plan of tuna and salad with 30g of sliced almonds.

    Later had a quick apple and protein shake as I collected my daughter from a party.

    Then settled in for a quiet night watching a movie after enjoying a chicken and vegetable dinner and Nitetime protein shake before bed.

    Still feeling a little tired but will grab another early night.

    Happy with my first week in the challenge and looking forward to ripping into the second!
  • Chris Spratt
    2 Aug 2014
    7:29 PM
    Had a deep sleep however my third 12 hour dayshift is beginning to take it's toll. A little slow of the mark however by the time I reached the gym at 5.30am was ready to go.

    Enjoyed my 45 minute treadmill walk at a brisk pace, stretched and showered up ready to begin my shift.

    Followed my nutrition plan however instead of grilled chicken and salad for lunch opted for another serve of stir fry beef and vegetables with brown rice.

    Was feeling hungry heading home after work and was welcomed with a nice steak and vegetable dinner with a side of sweet potato fries.

    Relaxed later on and had my nitetime shake for dessert.

    Looking forward to heading to bed so I can recharge.
  • Chris Spratt
    1 Aug 2014
    8:31 PM
    As the alarm struck 5am I rolled out of bed slowly and consumed my Cre8 Carnage and 1/2 scoop of protein, then headed off to my works gym. Great little set up with all I need to work up a sweat.

    Completed my Shoulders, Triceps and Abs workout and enjoyed an extended stretch session. Showered up and had a full scoop Supershred shake as I settled into work yet again.

    Another busy day however nailed my 2-3 hourly interval eating routine. Was even able to sneak in a quick 30 minute walk during my break and just missed the rain.

    Returned home to find my dinner cooked and ready to go which makes life easy. Instead of chicken with salad and a baked potato I had chicken with vegetables due to the cold weather. Relaxed with the family then prepared my meals for tomorrow whilst enjoying my Nitetime shake.

    Feeling enthusiastic about both the meal and training programs at the moment.
  • Chris Spratt
    31 Jul 2014
    8:35 PM
    Early start to the day, woke at 5am had a 1/2 scoop of Supershred and Cre8 Carnage prior to heading off to my gym at work.

    Completed my Back workout and walked on the treadmill for 20 minutes. I performed Wide Grip Lat Pulldowns instead of Chin Ups as I'm still building my strength up on the weight assisted machine. Had a quick shower then enjoyed a full scoop of Supershred with NAGG and BCAAS added whilst settling into my 12 hour shift at work.

    Had an extremely busy day at work. I ended up eating my whole nutrition plan at my desk trying to stick to 3 hourly intervals, unfortunately without success. On my lunch break I swapped my business shoes for runners and walked 3klm which felt great.

    Was glad I trained in the morning as I was spent when leaving work. Arrived home and the good lady had prepared my beef stir-fry with brown rice. Enjoyed my Nitetime shake and organised my food for the next day.

    Goodnight.
  • Chris Spratt
    30 Jul 2014
    4:16 PM
    Good night sleep was had and enjoyed my egg & egg whites on toast with a brewed coffee.

    My left inner knee and calf are a little tender so decided to do a low compacting cardio session for the day.

    Another fresh but clear day so grabbed the bike and rode to the gym. I'm really beginning to enjoy this start to the day as it gets the heart pumping and fires me up for as soon as I arrive in the gym. Quickly got changed and jumped in the 50 metre pool and swam freestyle laps for 60 minutes. Once changed had a quick Supershred shake before pedalling home.

    No time to relax as my eldest daughter was singing in her Schools Choir in the city at Federation Square. Quickly prepped my chicken, rice and mixed vegetable lunch and headed off.

    Enjoyed my lunch in the city with the wife and headed home after the performance approx 3 hours later. Traffic was a little heavy so had a apple and Supershred shake in the car to keep the metabolism racing.

    After watching the kids tennis training had a piece of grilled fish and salad for dinner followed later on by my Nitetime shake.

    Prepped tomorrows nutrition plan as returning to work for three dayshifts.
  • Chris Spratt
    29 Jul 2014
    12:39 PM
    I woke and made myself a brewed coffee. This will be interesting as I used to enjoy approx 2 to 3 cappuccinos a day. I don't need all those extra calories so decided to limit myself to only one long black with a dash of skim milk in the mornings.

    Enjoyed my oats with a 1/2 scoop of SuperShred protein powder and water then washed it all down with a full scoop protein shake.

    Later had my Cre8 Carnage before grabbing the bike and riding to the gym with a decent head wind. Completed my Legs, Calves and Abs workout and spotted another gym member doing the same routine. It was as though I was stalking his machines ha ha. Had another Supershred shake with NAGG and BCAA'S added and battled the ride home. No doubt I will be feeling the legs tomorrow.

    Enjoyed my sliced beef with mixed vegetables and sweet potato for lunch.

    Later had an apple and Supershred shake prior to shooting hoops with my kids after they arrived home from school. Needless to say no jump shots were performed.

    Prepared a chicken and salad dinner for the family then later had a Nitetime shake before heading to bed.
  • Chris Spratt
    28 Jul 2014
    10:04 PM
    We're off and running...

    Last week I picked up all my Max's supplements to begin the challenge and to familiarize myself on the location of the shop. Luckily AAA supplements in Templestowe is only a quick 15 minutes drive away. I even scored a jumper, shaker and words of encouragement from the shop manager Dan.

    Once breakfast was consumed and household duties completed I grabbed the mountain bike and decided to ride to the gym. Mind you I only de-cobwebbed and pumped up the tyres yesterday. The round trip to the gym is a total of 9.5klm however along a creek through the trees on a bike path so pretty relaxing.

    Enjoyed my Chest and Bicep workout. I've decided to take my time and lift light weights at the beginning to prevent any injuries, even though I'm hyped ready to GO.

    Enjoyed all the meals & supplements suggested on the nutrition plan and looking forward to tomorrow.

    I found it difficult to display my pictures however looking forward to hopefully seeing some great results.

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