thomas rutherford's Journal, 03 Aug 17

Hi guys thank you very much for those that are following my journey it's really heartwarming to know people care about others in this mucked up world of ours. Well between rain showers l scooted down to the gym, not many in so it was easy to get a machine to torture my body into shape, l started with 45 minutes on the cross trainer, l really like this machine because it gives me a full body workout and by god I need that lol l managed to burn 388 calories on it so l was off to a good start. From there I move to free weights. I am using them to tighten up the flabby bits lol maybe one day they will be gone, well that's what I am hoping for. I do 45 minutes on the weights. I burnt a further 306 calories. I then go onto the rowing machine to finish off. I only done 35 minutes on that but burnt a further 369 calories. I do a 15 minute warm down so l don't get sore muscles later lol it never works l will hurt later no matter what lol. With my workout completed I get myself off home to shower and fuel up hence the sandwich and protein shake which was really good. I am now sitting down and having a catch up with my journal, l've washed my kit, l've fed my body, l have music on and feeling quite refreshed and content, l've seen a weight loss this week so l am well happy and l am beginning to get to grips with my eating so all's good. When l was in the gym l was chatting to one of the guys and l noticed that he had lost a lot of weight, being curious (nosy) l asked him how he had lost the weight, he said that he had cut out all carbs and replaced them with other foods. He said that he had lost over a stone in 9 weeks. I have never thought about reducing carbs but l have heard a number of people in the group say they follow a low carb diet. I am going to have a read up on this and see if l can incorporate elements of this into my program, my thinking is to keep the body off guard and confused and it will think l am fuelling it and shed loads of weight and then I would be fit and healthy lol. If anyone has any tips on alternative foods to substitute for carbs or advice on the pit falls on reducing carbs l would appreciate your input. Ok guys that's my journal updated, I am going to put on another record lol yeah old school stuff, for you younger people that's that big round black disc in record shops that is costing you a fortune to be cool lol us old people have had them for decades and yet we're not classed as cool. Hey maybe one day lol. Well as always l hope you are all in good health and taking care of yourselves. Thank you again for those who are following me, I really do appreciated it. Bye for now 

i see you ride a bicycle as well...do you use strava dot com...if i put in the site like its suppose to be then fs..doesnt allow it..it keeps better track of your calories burned then fs does..an it tracks your mileage as well.. 

I follow low carb wherever I can and don't count calories it's much easier to control my weight The diet doctor site is a really simple starter point with food suggestions and info 👌🏻 https://www.dietdoctor.com/recipes