About two weeks ago I changed my diet. I decided to try the LCHF way because it suits me best.

Four days ago, I eventually started adding some regular exercise in form of cycling to my diet, since my weight doesn't budge - although I don't eat any sweets, potatoes, pizza, pasta or bread, and generally nothing that contains fructose or carbohydrates.

Today, Willem told me that he has started exercising too, and that we could encourage each other. Willem's diet is lots of fruit, vegetables and fibres, medium fat, proteins and carbs.

• Initial weight: 66kg
• Weight start week one: 64.5kg
• Measures: unchanged.

Week one (28.03.11): exercises done

• Tuesday: cycled 4.35 miles
• Wednesday: cycled 5 miles
• Thursday: cycled 5 miles
• Friday: cycled 4 miles (very hilly terrain).
• Saturday:Did 20 squats; cycled a good 5 miles
• Sunday: Jogging interspersed with walking for 30 minutes.

Week two (04.04.11): weight 63,1kg, thighs: - 3cm (each), bum - 2cm(as of Thursday)

• Monday: cycled two miles
• Tuesday: walked a mile and cycled two miles
• Wednesday: cycled 8.5 miles
• Thursday: Cycled four miles.
• Friday: Cycled five miles.
• Saturday: No exercise
• Sunday: Cycled four or five miles

Week three (11.04.11):

• Monday: No exercises
• Tuesday: walked two miles, cycled four miles
• Wednesday: No exercises
• Thursday: cycled three miles
• Friday: Cycled two miles
• Saturday:: Cycled two miles
• Sunday: No exercises

Week four (18.04.11):

• Monday: Two miles of cycling
• Tuesday: No exercises
• Wednesday: cycled 10 miles in total. Weight: lost a pound; thighs, belly etc up to 2cm thinner.
• Thursday: cycled a good seven miles.
• Friday: cycled 15 miles in just over an hour. I'm very proud of me.
• Saturday: cycled seven miles in the morning and 20 miles in the afternoon
• Sunday: cycled 20 miles

Week five (25.04.11):

• Monday: No cycling or other exercises
• Tuesday: Cycled to work and back (roughly two miles
• Wednesday: No exercises
• Thursday: s.a.
• Friday: s.a
• Saturday: s.a
• Sunday: s.a

Week Six (02.05.11): 61.5kg

• : Cycled 6.5 miles
• : Cycled 9 miles
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Willem doesn't want to lose weight, his goal is to turn body fat into muscles and be able to run continuously for 30 minutes.

Measures

• Weight: 79kg
• Neck: 39cm
• Calf: 37cm
• Arm:35.5cm

Week one: exercises done

• Saturday: 30 minutes of walking, 280 paces of running.
  Weight trained: barbell curls, lying triceps extensions, one-legged calf raises, neck raises, neck curls.

Week two: Weight unchanged.

• Monday: Weight training: Barbell Rows, Standing Presses, Chins, Pullups, Barbell Curls, Triceps Extensions, Squats, Deadlifts, Neck raises, Neck curls.
• Tuesday: walked 30 minutes, ran 290 paces.
  
• Wednesday: weights: barbell rows, bench presses, pullups, chinups, barbell curls, triceps extensions, squats, deadlifts, neck extensions, neck curls and calf raises.
• Thursday: 30 minutes walking, 300 paces running.
• Friday: 30 minutes walking, 330 paces running.
• Saturday: Weight training: Barbell Rows, Standing Presses, Pullups, Chins, Curls, Triceps Extensions, Squats, Neck exercises.

Week three: Weight: 78.5kg (as of Thursday)

• Monday: weights: barbell rows, bench presses, pullups, chinups, barbell curls, triceps extensions, squats, deadlifts, neck exercises.
  
• Tuesday: running, 360 paces, and 30 minutes walking
• Wednesday: weight training: barbell rows, standing presses, pullups, chins, barbell curls, triceps extensions, squats, neck work.
• Thursday: 400 paces running. No walking - it was raining.
• Friday: weight-trained again, barbell rows, bench presses, pullups, chins, curls, triceps extensions, squats, deadlifts and neck work. arms seem to be up half a centimetre (36 cm), my neck a full centimetre (40 cm) at small weight loss.
• Saturday:
• Sunday:

Week Four:

• Monday: weights: barbell rows, overhead presses, pullups, chins, barbell curls, triceps extensions, squats, and neck work.
• Tuesday: ran 500 paces - no walking.
• Wednesday: weights - barbell rows, bench presses, pullups, chins, barbell curls, triceps extensions, squats, neck work.
• Thursday: ran 550 paces
• Friday: weights: barbell rows, overhead presses, pullups, chins, barbell curls, triceps extensions, squats, and neck work.
• Saturday: Ran 600 paces
• Sunday:

Week Five

• Monday: barbell rows, bench presses, pullups, chins, barbell curls, triceps extensions, squats, deadlifts, shrugs, neck work.
• Tuesday: ran 650 paces
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Week Six

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