The Programme, week 3: Alex Nisbett

Alex: I'm feeling the diet more than the exercise. I've had no pangs for starchy carbs. I feel less stodgy and more energetic. We enjoy planning what to eat and it's extremely tasty, so the diet is self-perpetuating. And my snacks keep me going through the day without getting hungry. It's certainly not the pain and martyrdom that I think of as dieting. It's been more difficult to keep up the exercise routine. I need to get organised – I'll try doing the strength and core work in my lunchtime at work.

Matt Lovell, nutritionist: Alex says his "love handles" are disappearing – he's doing well with his dietary adjustments. He is drinking two-and-a-half to three litres of water each day. And he has won the carbohydrate battle at breakfast – last week, he had ham, chicken and a poached egg on a slice of wholemeal bread, alternating this with the muesli and yoghurt. Alex's snacks are nuts and yoghurt.The evening meal remains varied and nutritious: for instance, mackerel, humous with mixed beans and vegetables.

Neal Chamberlain, trainer: The cardiovascular aspect of The Programme is going well as Alex has to cycle to work every day. Alex is also completing more repetitions of each strength excercise and seeing improvements as a result. Alex's main failing is that he could be doing the exercises more often and admits he should be more strict with himself in fitting them into his week.

Exercises

Aerobic – every day
Cycling To work – 2 days at faster pace; 2 days with intervals – 2min fast, 2min moderate

Strength – twice a week
Press-ups 2x12, on incline
Shoulder press with dumb-bells 2x12
Triceps dips 2x12
Biceps curls 2x12
Jump lunges 2x15

Flexibility – every day
Hamstring stretch 30sec hold
Gluteal stretch 30sec hold
Quad stretch 30sec hold
Calf stretch 30sec hold
Back stretch 30sec hold

Core – twice a week
The plank on feet 2x1min hold
Bicycle crunch (elbow to opposite knee) 2x12
Crunches on gym ball 2x12