After a recent article in a newsletter we got the following reply from Wayne

“I received your email last week with your first video message and listened with interest . Having not been able to ride or race the last sixteen months due to my accident and subsequent brain Injury I had put on an embarrassing amount of weight. Most of my family and friends think I look well but to me I knew what had happened. I now weigh just under 90 kilos as at 16th January which is an almost 20 kilo increase since Sept 2011. I still don’t show this weight but I know its there as the scales don’t lie.

I told my wife,Teresa and she said I must be mistaken but luckily I had found my old Training Dairy and showed her where I had written down my old race weight at the Masters Games which was probably my last serious event.

I have been also suffering since mid December from some other issues that have occurred previously, if I had a poor diet with too many sweets and bread, so I was interested when you mentioned brown rice and porridge from oats.

This had also been a part of my old diet, so having changed my breakfast to Weet- Bix recently and still having full grain oats in the cupboard I started having porridge for breakfast again this past week. I have always and still do our families weekly shopping on a Wednesday so I looked at the supermarket for my trusty quick cook Brown Rice in the re-sealable meal size bags. My regular brand has apparently recently changed their packaging to a single portion plastic tub in a two pack. I bought some of these along with some small snack size tins of salmon which were on special.

I commenced this diet last Thursday,17th January. The rice was a welcome change from my daily lunch of a self made toasted sandwich which was made of Rye bread, tomato, a light cheese slice along with a slice of either pre-packed Turkey, Ham or Roast Beef. I never would have bought these meat slices prior to my accident but things have changed. I also eat too much white chocolate which you would never have found in our fridge, as I was known by my family as ‘The Fat Police’, LOL.

Having just received your latest Video email I had to weigh myself and see what improvement I had made although only 5 days since I started the new regime, imagine my surprise when I weighed myself on our trusty Fat measuring scales which still work 100% only requiring a battery change, which I have done.

In this short time I have lost 3 kilos which is pretty good, considering I have only given up the choccky, changed my breakfast to oat porridge and a brown rice tub for lunch mixed with a snack size can of Salmon in spring-water.

I have also increased my daily training on my recumbent trainer from 20 Mins to initially 1 Hour and now 1 hr 20 min on a 3% up flat course on three of the days as the other two were too hot here being up to 40 degree C.”

The article that Wayne was referring too: Cycling-Inform Weekly Cycling Tips – How to lose 3kg in 3 weeks and other tips