Planned for the rest of today:
banana
2 chicken breasts and potatoes
muller light
might have 2 slices of wholemeal toast too.
Workout today
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It was horriblex 6, wanted to quit after first 2 exercises!
Chin up 61 x 8 (+1 rep, finally managed that illusive 8th rep!)
Leg Press 150 x 9 (+2.5kg)
Calf Raise 87.5 x 9 (same forgot to up weight)
Dips -54 kg x 8 (- 7kg didnt feel too bad after reduction in weight)
Dumbell Pullover 10kg x 6 (+2kg)
Lat raise 6 x 7 (+1 rep)
Reverse Ab Crunch, Tried in the Roman Chair didnt feel quite right x 6
Weight today was18 st 6.8 lbs, which is my first goal , get back to post DD weight. Whoopee!
Now to get under 18 stone for the second part of the goal.
It was horriblex 6, wanted to quit after first 2 exercises!
Chin up 61 x 8 (+1 rep, finally managed that illusive 8th rep!)
Leg Press 150 x 9 (+2.5kg)
Calf Raise 87.5 x 9 (same forgot to up weight)
Dips -54 kg x 8 (- 7kg didnt feel too bad after reduction in weight)
Dumbell Pullover 10kg x 6 (+2kg)
Lat raise 6 x 7 (+1 rep)
Reverse Ab Crunch, Tried in the Roman Chair didnt feel quite right x 6
Weight today was18 st 6.8 lbs, which is my first goal , get back to post DD weight. Whoopee!
Now to get under 18 stone for the second part of the goal.
Yay - progress!
You wanted to quit but didn't
You added both reps and weight through the routine
Your weight is heading in the right direction.
1 pre gym banaa
1/4 portion (probably a bit less) of spag bol with 100g of pasta (uncooked) EDIT: The pasta was actually cooked though.
1 Muller Light layer.
Might treat myself to a couple of slices of wholemeal toast later as I was feeling quite weak today at work.
Routine B
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Leg Curl 72.5 x 7 (same, damn leg curl)
Leg Extension 77.5 x 8 (+2.5 kg)
Chest Press 45 x 8 (+1 rep)
High Row 47.5 x 7 same, damn high row. Might decrease weight as I am keeping my elbows shoulder as of last week. Its making it a struggle.)
Pec Fly 45 x 8 (same, damn fly)
Bicep Curl 39 x 10 (+3! Who knows where that came from. Had a rest before hand as some guy was doing 25 sets or something. I did the tricep pushdown while waiting)
Cable Tricep Push down 16.25 x 7 (same).
Again, might have 2 slices of wholemeal toast late tonight if I think I need to. I did yesterday.
Feel free to ignore this if it isn't part of your approach, but your diet is low calorie but quite carby, so its not surprising you are feeling weak/hungry.
To keep hunger at bay, I would suggest adding in a bit more fat, e.g. handful of almonds along with your fruit, a few olives with your salad.
You can even swop out the muller light for some real greek yoghurt. Yes, the muller light is low in calories but is basically full of sugars so has very little nutritional value and will simply spike your blood sugar without being satisfying.
You can also bulk out your meals with vegetables - v low calorie but will make you feel fuller. My little rule of thumb is that every meal the plate has to be at least two-thirds full of veggies.
I was really amazed at how easy it was to keep hunger at bay just by upping the fat intake. In the context of the whole diet it makes a big difference!
Chin up 61 x 8 (same , but close to 9)
Leg Press 152.5 x 9 (+2.5kg)
Calf Raise 90 x 10 (+2.5kg)
Dips -54 kg x 9 (+1 rep)
Dumbell Pullover 10kg x 9 (+3reps)
Lat raise 6 x 7
9 (+2 repa)
Reverse Ab Crunch x 13 (same)
Had to warm up on the cross trainer, as the treadmills were busy.
Made some good progression , best in a while, hope it wasnt down to any of the following:
Maybe not as tired on the cross trainer as opposed to the treadmill.
Hope my cadence didnt get quicker.
Hope I wasnt cheating!
Weight was 2lbs heavier then saturday morning, but hopefully time of day being key.
I havent been as hydrated over the last few days as I have been so maybe that has had something to do with it.
Leaner - Gubies diet advice on Veg and Fat is very useful.
If I go too low on fat I get a) miserable b) ravenous!
I have been having my evenings carbs as green veg - not as a deliberate "carb curfew" but because I can have a huge pile of them for the equivalent calories of 50g dry weight pasta/rice.
I have to agree on the Muller Lites - you might want to try a hard boiled egg as a snack too, or some cottage cheese - they both have more nutritional value than the Muller.
You are an absolute star for keeping you chin up when the scales are not moving down - i am sure your efforts will be rewarded soon with a lower body mass measurement.
