Have to start seeing some results

LouLou1

ok time to really go all out and see the results i want in the gym and the only way to do this is set up a log of my diet and gym routine.
Gonna do it for eight weeks, reduce alcohol intake to 10 units a week, have a cheet day every two weeks and go to the gym/class five days a week.


Sunday 20th July

Age 31
Sex Female
Height 5 7"
Weight 10 12.5
Neck 15
Wrist 6
Chest 35
Waist 36
hips 37.5
Thigh 23
Leg (above knee) 15
Calf 14.5

breakfast
2 wheetabix
1 egg
2 ryvita with extra light Philli

Snack
Apple

Lunch
1 Pitta bread
toms, tiny bit of cheese, lettuce and onions

Snack
Protein drink pst workout

Dinner
Small amount of rice
Chicken with Cajun spices
onion and brocolli

Gym
chest press 3* 15x6kgs
bent over row 3* 15x8kgs
fly 3* 15x5
reverse fly 3* 15x4
Shoulder press 3* 15*5
Squats 3* 15x 5 DB
Lunges 3* 15x6 DB
Torso twist 3* 15x60

45 min Spinning class.

LouLou1

Monday 21 July

Had a bad night last night, think I picked up some kind of bug, didn't sleep a wink.... anyway....
Gonna try and get my body fat % done in the gym this week too...

Gym work

Torso twist 3* 15x60kgs
Hip abductor (inner)3* 15x60kgs
Hip abductor (outter)3* 15x75kgs
Glutes 3* 15x62.5
upright row 3* 15x5
Back extension 3* 20
Ab work

30 min brisk walk

Breakfast
2 weekabix

Snack
5 strawberries
1 Ryvita with extra light Philli

Lunch
Pitta bread
toms, lettuce, onion and hard boiled egg

Snack
Apple

Dinner
Breast of chicken with cajun spices
brocolli and cauliflower

Post workout protein shake

LouLou1

Tuesday 22nd July

Feeling good today, gave it loads in the spinning class, felt exhausted but good. Muscles kinda tender.
Booked in for an assessment in the gym tomorrow, so will see what my bf% is, would be happy if its about 28... HHHHMMMM we'll see...

Breakfast
2 weetabix
boiled egg
2 ryvitta with extra light Philli

Snack
Apple

Lunch
1 pitta bread
toms, chicken, lettuce, teaspoon extra light mayo,small bit of cheese

Snack
5 strawberries, handfull blueberries, 2 tablespoons probiotic yogurt.

Slender pro drink pst gym

Dinner
Homemade Chilli without the rice
brocolli and cauliflower

Gym
45 min spinning class

dv6

Hey LouLou, just to say keep up the effort and should see the results in no time, keeping the log will really help.

LouLou1

Thanks DV6..
Just got a shock at the gym, bf% is 33.8.... thought it would only be around 28..... HHHHMMMM
Having said that it's just the kick up the backside I need to keep going...

dv6

How did they calc the BF %? If it was with a scales or a thing you hold in your hand then you can disregard the results as these are not accurate. Only true way to measure is with a callipers as far as i know.

LouLou1

DV6, it was one of those thingies you hold in your hand... I think I saw a link to a website were you can buy a calipers to measure yourself, somewhere in the posts, might go and have a look for it now sssooo...

LouLou1

Wed 23rd July

Ok today is going to be a bit of a strange eating day... Back on night shift tonight so what I'm gonna to do is mix my meals up a bit for tonight. I'm not going to have my usual snack between breakfast and lunch and have it around midnight instead, just to get me transitioned over to nights.....
It also just dawned on me that I'll have to pop into the health shop on the way to work tomorrow, get a bag of nuts, lentils that kinda thing to use in my diet, vary it up a bit, kinda eating the same thing every day. Although I like the food I'm eating, don't want to get bored of it either...

Went to the gym and was told my bodyfat was 33.8%... gonna buy one of those caliper things to do it myself... just found a site there only $13... excellent.....

Today was a rest day so no gym routine to post


Breakfast
2 weetabix
boiled egg

Lunch
1 pitta bread
toms, teaspoons of light mayo, lettuce, small amount of cheese

Snack
5 strawberries
Handful of blueberries
3 tablespoons of organic yogurt

Dinner
Homemade Chilli without rice
brocolli and carrotts

Snack
4 ryvitta with low fat Philli

LouLou1

Thurs 24th July

Got about 4 hours sleep after my night shift, builders accross the road doing a drive-way....
Didn't let it put me off...
My origiinal plan was to sleep till 1 and then go to the gym and do a bit, but since I was woken up at 9, the plan changed. I could have said I'm just too tired and didn't get enough sleep so wont go. Instead I said right I'll go to the gym now, do a bit and then go over to my sisters and get a bit of sleep before work tonight.... So that's what I did

Breakfast
2 weetabix
Apple

Pst workout
SlenderPro drink
Handfull of nuts

Lunch
Pitta bread
Toms, lettuce, onion, small bit of cheese, tablespoon of extra light mayo, boiled egg

Snack
6 strawberries
handfull of blueberries
3 tablespoons of organic yogurt

Dinner
Portion of beans
2 lean rashers
Tomato
1 slice brown bread

Snack
brest or chicken with cajun spices on 2 Ryvitta

Gym work
Bench press 3* 12x7kgs
Bent over row 3* 12x10kgs
Fly 3* 15x6kgs
Reverse fly 3* 15x4kgs
Shoulder press 3* 15x5kgs
Side bends 5* 15x6kgs
Squats 3* 15X6kgs
Lunges 3* 15x6kgs
Ab work
5 min warm up on rower
10 on stairs
10 cross trainer

LouLou1

Friday 25th July


Today is a rest day, so no gym work done....

Breakfast
2 wheetabix
handfull of nuts

snack
5 strawberries and handfull of blueberries
3 tablespoons of probiotic yogurt

Lunch
Pitta bread
toms, lettuce, cheese and chicken with cajun spices

Snack
2 Ryvitta with low fat Philli

Was so stupid, had two LIDL cornettos...... Never mind will try to resist in future.... not gonna beat myself up about it.....

Will post my Dinner when I eat it at about 2 in the morning

SUNGOD

LouLou1 wrote: »

[

Was so stupid, had two LIDL cornettos......

i feel your pain i have often done it, watching my diet all day , training in the evening. everything going according to plan and its as if i have a blackout cos all of a sudden i come too half way through a yorkie:D

but what harm really, if we eat right the majority of days its ok to have a treat every once in a while.

best of luck with your log and training, your doing great keep it up

LouLou1

Thanks sungod.....

Gonna give it an extra bit now at the spinning class to make up for it.....

LouLou1

saturday 26th July

Breakfast
Wheetabix
2 handfuls of nuts

Lunch
Spice burger
2 lean rashers
Tin of beans

Dinner
Wrap with chicken toms cheese and lettuce

Snack
Apple

45 mins spin class

8 bottles coors light...

LouLou1

Weight 10 8lbs -4.5
Neck 14 -1
Wrist 6 6
Chest 35 same
Waist 36 same
hips 37.5 same
Thigh 22.5 -0.5
Leg (above knee) 15.5 + 0.5
Calf 14 -0.5

Have a feeling my weight might have something to do with the 8 bottles of coors last night, and i may be a little hung over.

Breakfast
Strawberries and yogurt
handfull of nuts

Lunch
Breast of chicken
letttuce toms onion
2 slices of brown bread

Dinner
Wrap
Chicken toms and lettuce mayo and cheese

Snack
Hanfull of nuts

1.5 hour walk on the beach

LouLou1

Monday 28th July

Breakfast
Bagel and extra light Philli
Handful of nuts

Snack
6 strawberries and probiotic yogurt

Lunch
Breast of chicken
Pitta bread
Toms lettuce small bit of cheese

Snack
Handful of nuts

Pst gym
Slender pro protein drink

Dinner
Prawns mushrooms, peanut oil, soy sauce
Noodles

2 glasses of wine

Gym
Bench press 3* 12x7kgs
Bent over row 3* 12x10kgs
bench dips 3* 15x7kgs
side bends 3* 15x6kgs
Torso twist 3* 15x 65kgs
Lunges 3* 15x6kgs
Ab work
45 min spin class

LouLou1

Tuesday 29th July

On the go all day so tried to make good choices.... didnt get to the gym until the spin class so didnt get any weights done.. cant do weight after spinning cause I really give it my all and have no energy 4 weights after... Will give it loads weights wise tomorrow....

Breakfast
Bagel with extra light Philli
Handful of nuts

Lunch
Wrap with breast of chicken, cheese, lettuce and toms

Snack
Handful of nuts

Dinner
Stir fry with small amount of rice

Snack
Fun size bounty
2 Glass of wine

Gym
45 mins spinning class

LouLou1

Wednesday 31st July

Well back on night shift tonight, find it hard to eat right on nights. I'm finding I'm just ssssooooo hungrey by the time I'm going home from work.

Gonna start doing a bit of ab work every day, it really is a problem area of mine, so will give it a go....


Breakfast
2 wheetabix
Handfull of nuts
Boiled egg

Snack
Apple

Lunch
Pitta breat with toms lettuce and small amount of cheese
Breast of chicken

Dinner
Pitta breat with toms lettuce and small amount of cheese
Breast of chicken

Snack
6 strawberries handfull of blueberries
2 tablespoons probiotic yogurt
3 ryvitta with extra light Philli

Snack
Handfull of nuts

Gym work
Squats 3* 15x7kgs
hip abductor (outter) 3* 15x60kgs
hip abductor (inner) 3* 15x75kgs
laterial raises 3* 15x4kgs
Upright rows 3x 15x5kgs
Back of arm thingys 3X 15x4
Back extensions 3x20
Ab work

LouLou1

Thursday 1st Aug

Today is a rest day.... thank god for that, really feel exhausted.... Gonna lash a load of water into me think I'm a bit dehydrated...

Breakfast
2 wheetabit
Boiled egg
Apple

Snack
Handful of nuts

Went to work this evening, had to come home after a couple of hours..... feel dreedful..... gonna have an early night. I'm gonna check out the diet and nutrition pages here to try and figure out if I can help myself cope a bit better.... Only thing I have noticed with this week is I haven't been eating much veg. I get in a fair bit of salady stuff, so gonna increase my veg, see if this can help. Also gonna get some tonic/vitamins in the chemist....

Lunch
Pitta bread
Boiled egg, toms lettuce small bit of cheese

Snack
handful of nuts
Probiotic yogurt

Off to bed for a good night sleep now, so will miss my dinner....

LouLou1

Friday 1st Aug


Felt alright today after a good night sleep... think I'll have to reduce the aul workouts from 5 to 4 when I'm on a four night week... just seems to be too much, I'll try and build it up to 5 but at the moment it's just too much. This however only works out at 2 out of any 8 week period, so... not too bad.


Breakfast
egg, toms 2 lean rashers, mushrooms all fried in olive oil
1 slice of toast

Snack
Slender Pro drink
handfull of bombay mix

Snack
6 strawberries handfull of blueberries
3 tablespoons of probiotic yogurt

Lunch
Pitta bread
Breast of chicken, lettuce, extra light mayo, small bit of cheese, toms

45 mins swimming

Dinner
Slice of brown bread
Beetroot, lettuce, tuna and sweetcorm

Snack
Handfull of nuts

Will update rest of meals later......

LouLou1

Saturday 3rd Aug

Breakfast
2 Wheetabix
Apple

Snack
Handful of nuts

Lunch
Pitta bread
Boiled egg, lettuce, toms and small bit of cheese


Snack
handful of raspberries and blueberries
3 tablespoons of yogurt

Dinner
Pitta bread
With chicken toms lettuce, small bit of cheese

Snack
handfull of nuts

LouLou1

Sunday 3rd Aug

Took my measurements this morning, so compared to last week it looks like they're going in the right direction, so happy enough. Don't mind about the extra pound weight, once the inches are going doen... So gonna look at it as I lost 1.25 inches....

Weight 10 9lbs +1
Neck 14 same
Wrist 6 same
Chest 35.5 +0.5
Waist 35.5 -0.5
hips 37 -0.5
Thigh 22.25 -0.25
Leg (above knee) 15 -0.5
Calf 14 same

Breakfast
2 Wheetabix
Apple

Snack
Handful of nuts
Slender pro Protein drink

Lunch
Breast of chicken
Brocolli and cauliflower

Snack
Hankdful of nuts

Dinner
Bagel
Smoked salmon with Philli

Gym stuff
Bench press 3* 15x7kgs
Bent over ro 28 15x10kgs
Fly 3* 15x6kgs
Reverse fly 3* 15x4kgs
Side bends 4* 15x6kgs
Dips 3* 15x 7kgs
Squats 2* 15x 7 legs just gave up
Lunges 3* 15x7kgs
Ab work
Bak extension 3* 15


Went out to the pub and had 4 bottles coors light

LouLou1

Monday 4th Aug

Breakfast
Bagel with extra ligh philli
Smoked salmon

Lunch
Pitta bread
Breast of chicken, toms, lettuce extra light mayo and small bit of cheese

Gym
Upright rows 3* 15x6kgs
Lateral raises 3* 15x4kgs
Torso twist 3* 15x65kgs
Hip abductor (inner) 3* 15x75kgs
Hip abductor (outter) 3*15x65kgs
Leg press 3* 15x110kgs
Ab work
45 min spin class

Dinner
Lasagne and Chips
1 bottle of coors light

Out with a friend and didn't choose well.... Lasagne and chips.... ah well. It was tasty tho....

LouLou1

Tuesday 5th Aug


Rest day, didnt do too good food wise.... called around to a friend and 3 beers later.......

Breakfast
2 wheetabix
Handful of nuts

Snack
Apple

Lunch
Bagel
Smoked salmon with extra light philli

Dinner
Chips
3 bottles of coors light....

LouLou1

Wed 6th Aug

Breakfast
2Wheetabix
Boiled egg

Snack pst gym
Slender Pro drink
Handful of nuts

Lunch
Pitta bread
breast of chicken with toms lettuce mayo small bit of cheese

Snack
Nutrigrain bar (oooppppssss)

Dinner
Pitta bread
Breast of chicken, lettuce, mayo cheese, toms

Snack
2 wheetabix
6 strawberries, handfull of blueberries
Diet youplait yogurt

Gym workout
Warm up 5 mins rower
Bench press 3*12x7kgs
Upright row 3* 15x10kgs
Fly 1*15x5kgs 2*15x6kgs
Reverse fly 3*15x4kgs
Shoulder press 3* 12x6kgs
Ab work
10 mins stairs
20 mins cross trainer

LouLou1

Thursday 7th day

Day off today, so no gym to post, gonna give it socks tomorrow....

Breakfast
Bagel
Smoked salmon and extra light Philli

Snack
Handful of nuts
Slender pro protein drink

Lunch
Pitta bread
Boiled egg, lettuce, toms and small bit of cheese

Dinner
2 scoups mash potato
Corn and brocolli

Snack
6 strawberries handful of blueberries and 2 tablespoons of probiotic yogurt

LouLou1

Friday 8th Aug

Breakfast
Bagel with smoked salmon and extra light Philli

Snack pst gym
Slender pro drink
Handful of nuts

Snack
6 strawberries handful of blueberries
2 tablespoons of Probiotic yogurt

Gym

Only had about an hour to spare for the gym so....
5 mins warm up on rower
Squats 3* 15x7kgs
Torso twist 3* 15x 65kgs
hip abductor(inner) 3* 15x75kgs
Hip abductor (outter) 3* 15x 65kgs
Ab work
10 mins stairs
20 mins cross trainer


Didnt bring my dinner into work tonight and the only thing in the canteen was curry and chips.... Only had a few chips tho.....
Dinner
Chips and Curry

LouLou1

Saturday 9th Aug

Breakfast
2 wheetabix
Handful of nuts

Lunch
Pitta bread
Lettuce, toms small bit of cheese

Dinner
Chicken and sausages

7 bottles coors light

LouLou1

Sunday 10th Aug

Supposed to be going to the gym today, but seriously hung over...... not gonna happen..

Measurements
Weight 10 9lbs same
Neck 14 same
Wrist 6 same
Chest 36 +0.5
Waist 35.5 same
hips 36.5 -0.5
Thigh 22.50 +0.25
Leg (above knee) 15 same
Calf 14 same

Breakfast
2 rashers
2 white pudding
Orange Juice

LouLou1

Monday 12th Aug

Breakfast
2 wheetabit
Handful of nuts

Lunch
Breast of chicken toms cheese and lettuce
Pitta bread

Dinner
Breast of chicken
Brocolli and cauliflower

Snack
Apple
2 glases of wine

Gym

Really would have like to be in the gym earlier than I was to get a few more weights done.... As I know I wount make the gym tomorrow....
Bench press 3*15x7kgs
Bent over row 3*15x10kgs
Dips 3*15
Seated press 3*12x6kgs
Ab work
45 min spin class

LouLou1

Tuesday 13th Aug

Breakfast
2 wheetabix with flaxseed sprinkled over it.

Snack
6 strawberries and handful of blueberries
3 tablespoons probiotic yogurt

Lunch
Breast of chicken toms lettuce cheese
Pitta bread

Snack
Handful of nuts

Dinner
Small amount of beef n stirr in sauce
Noodles

LouLou1

Wed 13th Aug

Just noticed I got my dates mixed up there earlier on in the week... ah well

Breakfast
2 wheetabix with flaxseed
Boiled egg

Snack Pst gym
Slenderpro drink
Handful of nuts

Lunch
Pitta bread
Lettuce toms cheese and breast of chicken

Dinner
Pitta bread
Lettuce toms cheese and breast of chicken

Snack
6 strawberries handful of nuts
Probiotic yogurt

Snack
2 scoops pots
carrotts and brocolli

Gym
Fly 3*15x6kgs
Reverse fly 3*15x4kgs
Upright row 3*15x4kgs
Laterial raises 3* 15x4kgs
Lunges 3*15x6kgs
Squats 3* 15x7kgs
Ab work
10 min stairs
20 min cross trainer

LouLou1

Thursday 14th Aug

Breakfast
2 wheetabix with flaxseed
Boiled egg

Snack
Slender Pro drink
Handful of nuts

Lunch
Pitta bread
1 grilled lean rasher
toms lettuce cheese

Dinner
2 scoops pots
brocolli and corn

LouLou1

Friday 15th Aug

Breakfast
2 Wheetabix with flaxseed
Boiled egg

Lunch
Pitta bread
toms breast of chicken lettuce cheese

Snack
Twix

Dinner
2 scoops of mash brocolli and carrotts

Snack
Solero icecream

LouLou1

Saturday 16th Aug

Did a good workout in the gym today, but my god food was terrible didnt eat hardly anything...

Breakfast
2 wheetabix with flaxseed

Lunch
Breast of chicken
Pitta with toms lettuce cheese

Snack
Handful of nuts

Snack
2 digestive biscuits with low fat spread

bottle of wine


Gym
Squat 3*15x6kgs
Bench press 3*15x7kgs
Lunges 3*15x6kgs
Side bends 3*15x6kgs
Bent over row 3*15x10kgs
Dips 3*15Back of arm thingys 3*15x4kgs
Ab work
Hip abductor (inner) 3*15x65kgs
Hip abductor outter3*15x75kgs
Torso twist 3*15x65gs

10 mins stairs
20 mins cross trainer

LouLou1

Sunday 10th Aug

Weight 10 6lbs -3
Neck 14 same
Wrist 6 same
Chest 35.5 same
Waist 34.75 -0.75
hips 37 same
Thigh 22.25 same
Leg (above knee) 15 same
Calf 14 same

Happy enough with the measurements....

LouLou1

Monday 11th Aug

Breakfast
2 lean rashers
3 baby toms
Mushrooms
Baked beans

Snack
Slender pro drink
Handful of nuts

Lunch
Pitta bread
Breast of chichen,cheese lettuce and toms

Snack
2 digestive biscuits

Gym
Squats 3*15x6kgs
Lunges 3*15x7kgs
Ab work
Hip abductor inner 3*15x65kgs
Hip abductoe outter 3*15x75kgs
Glutes 3*15x72.5kgs
Leg press 3*15x110kgs
Side bends
45 min spin class

LouLou1

Tuesday 18th Aug



Breakfast
2 Wheetabix with flaxseed
Boile egg

Lunch
2 lean rashers
Toms
Mushrooms and beans

Snack
Slenderpro drink
Handful of nuts

Dinner
Pitta bread
Breast of chicken
Toms lettuce cheese

Snack
2 digestive biscuits

Gym
bench press 3*15x7kgs
Bent over row 3*15x10kgs
Seated press 3*15x5kgs
Fly 3*15x5kgs
Upright row 3*15x5kgs
Side bends 3*15x6kgs
Ab work
45 mins spinning class

LouLou1

Wed 19th Aug

Day off from the gym haven't made it to the gym for the 5 times a week as Id hoped......

EEEEEMMMM dinner was gorgeous....... Potatoes......

Breakfast
2 Wheetabit with flaxseed

Lunch
Pitta bread
Breast of chicken toms lettuce and cheese

Dinner
2 roast pots
Breast of chicken
Brocolli
Gravy

Snack
2 glasses wine

LouLou1

Thursday 21st Aug

Breakfast
2 Wheetabix
1 slice brown bread
Boiled egg

Lunch
Pitta bread
chicken toms lettuce cheese

snack
2 digestive biscuits
Handful of nuts

Dinner
Was making my dinner when low and behold broke up with the boyfriend of 3 years and suddenly wasn't too hungrey so had 2 glasses of wine instead.....

40 min swim
This was more than enoough as I had a very busy day in work...... and was physically recked.....

dv6

Fecking hell, sorry to here bout break up. Best thing to do now is continue to work out to be in best shape of your life and show him what he is missing.

LouLou1

Friday

Had to come home from work early Friday, felt retched... slept for most of the day so didn't go to the gym or eat properly.... OK I'll just make sure it's only one day that's an off day.... back to it tomorrow.....

Breakfast
1 lean rasher
1 toast brown bread
Boiled egg

Lunch
Chicken curry (homemade)
Small portion of rice

Snack
2 digestive

LouLou1

Wed 3rd Sept


Been sick for the last week, didnt eat alot and really feel weak. My plan was to do eight weeks straight, but since I got sick after 4 weeks, I'm just going to add another 4 weeks on from now.

GYM
bench press 3*15x7kgs
Fly 3*15x5kgs
Reverse fly 3*15x4kgs
Upright row 3*15x6kgs
Side bends 3*15x7kgs
Bent over row 3*15x10kgs
Seated press 3*15x6kgs

45 min spin class

LouLou1

Thursday 4th Sept

Gonna ease myself back into work again and give the gym a miss tonight, will go tomorrow. Just taking a look at my meals, not too impressed with it.... for a start I need to eat a bit more, try and cut out the bread at lunchtime, replace it with a wrap. Gonna keep an eye on it over the next few days and make sure it's up to scratch.

Snack
2 Wheetabix with flaxseed

Breakfast
Probiotic yogurt
Boiled egg
slice of brown bread

Dinner
Brown bread sandwich
Coleslaw chicken and cheese

Snack
Handful of nuts

LouLou1

Friday 5th Sept

Snack
2 Wheetabix with flaxseed

Breakfast
Boiled egg
Probiotic yogurt
slice of brown bread

Lunch
Pitta bread
toms lettuce cheese
Chicken with cajun spices

Snack
6 Strawberries
handful of raspberries

Dinner
small plate of brussel sprouts (I know really weird but I just love them)
Handful of nuts

Snack
Slender pro protein drink


Really didn't want to go to the gym, had to drag myself out of the house, glad I did, I felt great after it......
Gym
Bench press 3*15x7kgs
Bent over row 3*15x10kgs
Seated press 2*15x5kgs, 1*15x6kgs
Upright row 3*15x6kgs
Side bends 3*15x7kgs
tricep curls 3*15x4kgs
Laterial raise 3*15x5kgs
Lunges 3*15x7kgs
Ab work
Back extensions
Treadmill 5 mins walking 6.5 10 mins running 10.2 incline 1, 5 mins walking 6.5

LouLou1

Sunday 7th Aug

ok havent done my measurements in two weeks. There not too bad, weight up 3 lbs.... OOOHHH dont mind as I'm losing inches, so.....


Weight 10 9lbs +3
Neck 14 same
Wrist 6 same
Chest 35.5 same
Waist 34.50 -0.25
hips 36.75 -0.25
Thigh 22 -0.25
Leg (above knee) 14.5 -0.5
Calf 14 same

Breakfast
Bagel with flora
Boiled egg

Lunch
Apple
Handful of nuts
Fruit bar

pst gym
Slender pro protein drink

Dinner
Noodles beef red peppers onions mushrooms
Stirr in sauce

Gym
Torso twist 3*15x65kgs
Hip abductor (inner) 3*15x75kgs
Hip abductor (outter) 3*15x65kgs
Leg press 1*15x110kgs 2*15x115kgs
Back extensions
Ab work
45 min spinning class

LouLou1

Sunday 7th sept


Weight 10 9lbs +3
Neck 14 same
Wrist 6 same
Chest 35.5 same
Waist 34.50 -0.25
hips 36.5 -0.5
Thigh 22 -0.25
Leg (above knee) 14.5 -0.5
Calf 14 same

Gym
Torso twist 3*15x65kgs
Hip abductor (inner) 3*15x75kgs
Hip abductor (outter) 3*15x65kgs
Leg press 1*15x110kgs 2*15x115kgs
Ab work
back extension
45 min spin class

Breakfast
boiled egg
Bagel

Lunch
Apple
Handful of nuts
Fruit bar

pst gym
Slender pro drink

Dinner
Red peppers onions mushrooms
Noodles
Stirr in sauce

Snack
Rice cracker and peanut butter

LouLou1

Tuesday 9th Sept

Think I may just post on the days I'm in the gym, I'm finding it difficult to post every day. looks like I will only get to the gym 4 times this week, and I'd like to make it 5, but sure I'll put in the work while I'm there anyway......

Breakfast
2 crackers and cheese

Lunch
Bagel
Philli and smoked salmon

Snack
Handful of nuts

Dinner
Noodles
Beef with red peppers onion
Stirr in sauce

Snack
Handful of nuts

Gym
Bench press 3*15x7kgs
Bent over row 3*15x10kgs
Reverse fly 3*15x4kgs
Fly 3*15x6kgs
Seated press 3*15x6kgs
Tricep curls 3*15x4kgs
Side bends 3*15x7kgs
Lateral raises 3*15x5kgs
Ab work
45 min spin class

LouLou1

Thursday 11th Sept

Again didn't want to go to the gym tonight.... felt sssoooo good after it thought, really good workout and pushed some of the weights up.... Can really feel it in my legs today......

Snack
2 Wheetabix6
strawberries
Handful of Blueberries

Breakfast
2 soda bread and low low
Boiled egg
Diet yogurt

Lunch
lettuce
Pasta and tuna

Snack
2 crackers and cheese
Bagel and Philli

Pst gym
Slender pro drink

Gym
5 mins warmup on rower
Lunges 3*15x7kgs
Hip abductor (inner) 3*15x80kgs pushed this up 5kgs
Hip abductor (outter) 3*15x70kgs pushed this up 5kgs
Leg press 3*15x115kgs
Ab work
5 mins walking
10 min running 8 at 9.7 2 at 10.4
5 min walking

05Mav

Hey LouLou,

No post in quite a while hope you haven't given up. Your PC/Laptop must be broken or you got a new man in your life (reading from your old post about the split).
Anyway keep up all the good and hard work it will be worth it.

LouLou1

Yeah no posts in a while... lent my laptop to a friend... have been keeping a note on my progress tho......

Weight 10 4lbs -5
Neck 14 same
Wrist 6 same
Chest 35.5 same
Waist 34 -0.5
hips 36 -0.5
Thigh 22 -0.25
Leg (above knee) 14.5 -0.5
Calf 14 same


Happy with the results....... big drop in weight.... ssssooo suprised....

Sunday 14 Sept
Bench press 3*15x7kgs
Bent over row 3*15x10kgs
Fly 3*15x5kgs
Lateral raises 3*15x5kgs
Side bends
Upright row 3*15x6kgs
Torso twist 3*15x70kgs
Ab work
45 min spin

Monday 15th Sept
Hour long walk with the dog

Tuesday 16th Sept
Lunges 3*15x7kgs
Leg press 3*15x115kgs
Hip abductor (inner) 3*15x80kgs OOOHHH really struggled here
Hip abductor (outter) 3*15x70kgs
Torso twist 3*15x70kgs
Ab work
20 min L4 on crosstrainer
20 min treadmill 5mins walking 4min 9.7, 2min 10.5, 4min 9.7, 2min 10.5 2 min warm down

Really felt I pushed it on the treadmill, felt good after it tho.... Never really liked the treadmill until I got an Ipod and bleared the music while running...

LouLou1

Thanks for the reply 05MAV, will try and be more on the ball....
I have noticed I've been letting it slip the last while, first droped doing the fool diary everyday, now I have the best part of 3 days logs in one reply.... Once I'm putting in the same effort with the diet and gym stuff... should be fine....
Will be away for the weekend so hopefully will get to the gym Thurs and Friday before a little break with the posts... till next tues probably