We had to do measurements today again and apparently everything is basically the same. From his words it sounded like it got slightly worse LOL, but i didn't want to know specifics.. I think it might be because i have been eating and sleeping like shit and i don't work-out at home. So all that together... i'm not making a lot of progress, but i really want to change that. I think i'm gonna take a good hard look at my diet and just be really strict for the next 8 weeks. I can easily do that. I am sick and tired of making excuses for myself. I will obviously pig out on Christmas, but that is the only exception (and my roommate's birthday). I will write more about my diet after the read more...
I was late again today. I felt kinda anxious when i woke up idk why. It might be... idk actually. I went to bed early last night cause i felt really, really tired. I fell asleep around 2 or 3, which is early for me. I then woke up at 10 and i felt sooo tired. So i fell back asleep again. Until it was 11.30 i went in and out of sleep. I then finally left my bed at 11.45 and i had to be at the gym at 12.45. So yeah, that didn't happen. The dude had an appointment today at 2PM so he couldn't hang around for long, which was stupid. If he had told me that on Tuesday i would've probably gotten up earlier.
So we weighed me, then we did the walking test, and we did the ab test. It felt useless. How can you even improve with those things if you are already healthy to begin with? Like... everyone has an average walking speed, this can only improve somewhat, unless you train specifically for walking faster. So how can i improve in those things LOL. I think those tests work for someone who isn't fit or healthy and over or underweight and none of those things apply to me, so i find it silly. Then we sat down and we discussed what i will do on Monday since we decided that i will go to the gym on my own on Monday and then he joined me with cardio and then he went to his appointment. So i worked out alone today. The order i did my stuff in is a bit weird cause there was some clueless woman going on the leg machines all the time so i had to maneuver around her.
Oh and most importantly: it snowed today! After i went back from the gym it started raining and it washed away all of the snow :( but it was nice. It wasn't soft snow though which was lame, so i hope we got soft snow for Christmas at least!
- 10 minutes treadmill (5 hill, 5km/h)
- Abductor 3x12 (40kg) 1x12 (42.5kg)
- Leg press 1x15 (30kg) 4x12 (60kg) 1x10 (70kg)
- Leg curl 4x12 (27.5kg)
- Leg press narrow 1x15 (50kg) wide 1x15 (50kg)
- Adductor 1x15 (27.5kg, stretch) 1x15 (30kg) 2x12 (37.5kg)
- Leg extension 3x10 (35kg) 3x10 (30kg)
I know that some time ago i made an entire WORD document where i wrote down the foods that i can eat and stuff and i can't find it anymore. Where is it? I found an overview with food ideas but eh... that's not what i was looking for. Ohwell.. let's type something up
Breakfast:
Oatmeal Protein (9.1g protein, 178 calories)
Lunch:
Tortilla with vegan protein (20g protein, 300-400 calories)
Vuna pizza bread (12.6g protein, 377 calories)
Rice with baked seitan
Dinner
Veggie pasta with seitan (38.2g protein, 511 calories)
Veggie pasta with plant-based italian minced meat (23.9g protein, 456 calories)
Brown rice with tofu and bean sauce
Potatoes with carrots and meat replacement
Snack:
Protein bar (18.2g protein, 216 calories)
Banana protein smoothie (30g protein, 283 calories)
Clear protein (90 calories, 20 protein)
Smart chips (94 calories, 6.7g protein)
So lunch will be about 300-400 calories and dinner around 500-600 calories. That's pretty good. I just have to figure out some alternatives for breakfast. And breakfast for me is usually just fuel to get to the gym lol. Maybe i'll just literally go to the gym in a fasted state instead of eating before. But when i do want to eat breakfast i only have oatmeal for now... i think i used to eat chocolate/peanut butter bread sometimes for breakfast but i don't really feel like eating that right now so... i guess i'll just leave it like that. I will just do fasts for now since i need to lose weight anyways. I just want my protein intake to be up. I know can at least get about 70 grams of protein a day. I used to also eat ice cream with protein. I would take 2 scoops of ice cream, put it in a bowl, throw protein powder over it and let it melt slightly and then stir it together so it becomes one big goop and eat it. It was so good and little calories cause i didn't use a lot of ice cream. It was kind of like my banana protein smoothie except i didn't have to blend it lol. It just sucks now cause it's cold weather. I think i used to sometimes throw coffee over it or hot chocolate so i might do that idk.
As for my work-out overview, i am now stuck with my PT for 8 more weeks so i have to adhere to the schedule we have set now and work around it. So i was thinking:
Monday: cardio + lower body in gym/home + core
Tuesday: cardio + upper body in gym
Wednesday: core at home
Thursday: upper body at home
Friday: cardio + lower body in gym
Saturday: core
Sunday: rest day
I used to go really hard on my cardio whenever i would go to the gym which really aided in my weight loss and overall feeling better. Now with my PT we just use cardio as a way to "warm up" so i really have to just go to the gym before he's there and do hardcore cardio for 20 minutes as i used to. So that's going to be my plan. And do what i did before: the elliptical and then the stairmaster. 10 minutes each and i have to sweat and be out of breath. Then when the PT comes i can do low effort cardio to catch my breath and then go on to training.
I also need to do my core. I am really slacking on that so i want to do it monday, wednesday and saturday. Wednesday and Saturday are kind of rest days cause i don't have anything to do so i thought it would maybe be smart to incorporate something. If i feel like it i can always do leg day at home on Wednesday but i am not going to force that on myself right now.
Next to that, i will do dead hangs daily. At least 2 times a day for now. Sounds pretty good! I am excited to get a nice body again :)
.jpg)
No comments:
Post a Comment