Starting all over again

LouLou1

Sunday 5th April


OK here it goes.... Have to get back into shape again. I'm going to keep a log of my eating habbits and gym workouts in order to achieve this. I hope to get to the gym between 4 and 5 times a week.

My aim: is to lose body fat and lose the inches, especially around the waist and hips.

I've been out of the gym now since before Christmas and really let myself go. Not only the no exercise thing but I also have been eating a load of rubbish.
I've joined a new gym and am booked in to get my program next Thurs, until then I'm going to do a bit anyway.....

Gym work
Squats Pin 6 x 15 x 3
Lateral Pin 4 x 15 x 3
Chest press Pin 2 x 15 x 3 sets
Ab crunch Pin 4 x 15 x 3 sets
Dips 15 x 3

Cross trainer 10 mins level 3
Treadmill 15 mins 9.5 3 mins 10.0 1 mins
Ab work

Diet was terrible today, toast for breakfast and roast for dinner, will sort this out tomorrow....

LouLou1

Monday 6th April

Diet

Breakfast
1 slice soda bread with cottage cheese
Low fat yogurt
Apple

Lunch
Lettuce, tuna, beetroot, small bit of cheese and chickpeas

Dinner
Noodles
Breast of chicken, mushrooms onion and stir in sauce

Snacks
Cadburys creme egg (why oh why?)

Did measurements last night will update tonight when i get home along with the rest of the food I eat....

dolliemix

Hi Lou Lou,

I'm the exact same - haven't been to the gym since just after Christmas and went back yesterday. Decided to do half of what I had left off at......cardio- weights - abs - cardio. Was going fine until final cardio. After four minutes had to stop cos I felt dizzy!! However, I feel surprisingly ok today. And might head to the gym now and try and do 20 mins on the treadmill. I guess I'll have to build up slowly.

Anyway, you've inspired me to keep a log, so thanks for that!

Best of luck!

LouLou1

Tues 7th April

Thanks a million Dolliemix, good to see people in the same possition as myself. Gonna keep an eye on your log too, pick up some tips...
Good luck with it....

Diet
Breakfast
2 wholemeal bread
Boiled egg

Lunch
Lettuce, small bit of cheese, beetroot
Breast of chicken
Chick peas and runner beans

Dinner
2 Rashers
Beans and mushrooms

Snacks
Bananna

LouLou1

Wed 8th April

Got a goog nights sleep last night, up early and off to the gym. Wanted to do a class this morning, but it didn't go ahead... :(


Gym
Laterial pulldown Pin 5 3x15
Squats Pin 7 3x15
Chest press Pin 3 3x15 Pushed this up 1 pin
Ab crunch Pin 2 3x15
10 mins bike
15 mins treadmill 2 mins 9.5, 1 min 10.1
10 mins cross trainer

Diet

Breakfast
1 slice brown bread with cottage cheese
Boiled egg

Lunch
Chicken ceasar salad, homemade

Snacks
Handfull of nuts

Measurements
Chest 35.75
Waist 35.75 Holy mother of Divine god
Hips 37
Thighs 22.5
Above knee area 15.5
calf 14

These measurements were taken last Friday, only posting them now, would realy love to get the waist down to 33 in thw next 6 weeks....
We'll see, gonna give it a goo go anyway....
Lower back is very weak, aparently I'm doing the ab crunch machine correctly but feel it in my lower back.....

aye

LouLou1 wrote: »

Wed 8th April

Got a goog nights sleep last night, up early and off to the gym. Wanted to do a class this morning, but it didn't go ahead... :(


Gym
Laterial pulldown Pin 5 3x15
Squats Pin 7 3x15
Chest press Pin 3 3x15 Pushed this up 1 pin
Ab crunch Pin 2 3x15
10 mins bike
15 mins treadmill 2 mins 9.5, 1 min 10.1
10 mins cross trainer


Lower back is very weak, aparently I'm doing the ab crunch machine correctly but feel it in my lower back.....

is there a reason to do an ab crucnh on a machine instead of doing an ab crunch on the floor?
who gave you the program btw?
do you find these weights heavy, since you are already increasing the amount you can lift?

LouLou1

Hi Aye,
I'm doing the crunches on both the machine and the floor (Sunday), trying to mix it up a bit. I haven't been to the gym since b4 Christmas, so didn't want to push it on Sunday, the first day back, so this is probably why I pushed the weight up a bit today.
Fitness instructor gave me this plan for the first week to get back into it but going start split workouts by next week. Legs day x 2 and upper body x2 with Cardio thrown in at the end of each season. This worked well for me last time I was at the gym, so gonna go back to this......:):)

LouLou1

Thurs 9th April

Gym
10 mins warmup bike
chest press 6kgsx3x15
Bent over row 8kgsx3x15
Upright press 6kgsx3x15
Ab work
15 min treadmill, 2 mins 9.5, 1 min 10.1
10 mins Cross trainer L2

Diet
Breakfast
2 brown bread
Boiled egg

Lunch
Pitta bread
Lettuce, cheese, mayo and rasher

Snack
Banana
Handfull of nuts

Cant seem to eat much this evening, feeling a bit ropey.... Mite try a smoothie later on....

All I could eat was handfull of nuts and a creme egg, tummy out of sorts for some reason....

LouLou1

Friday 10th April

Measurements
Chest 36.25 +0.5
Waist 34.25 -1.25
Hips 37 same
Thighs 22.5 same
Above knee area 14.75 -0.75
calf 14 same

Realy happy with the tummy result, need to work on the legs tho get them toned up... Still waiting on the gym to give me a proper program. Had originally booked in for either yesterday or today (they were to get back to me ), and when I didnt hear anything from them by Wed I asked at reception and was told ah yeah someone will be in contact with you, no problem. Thursday came and had heard nothing. Asked at reception again was told someone would ring me back, you guessed it nobody did. So I'm making up my own stuff to do based on what I used to do. Not too impressed with the aul trainers in the gym tho...



Diet
Breakfast
Bananna
2 slices of borwn bread

Lunch
Fish and home made chips, realy small amount

Dinner
Ceaser salad
Slice of bread

Snacks
Handfull of nuts
Blueberries
Hazlenut yogurt

Gym
Squats pin 8 3x15
Lunges 6kgs 3x15
Ab work
10 mins bike
15 mins treadmill, 2 mins 9.6, 1 min 10.2
10 mins crosstrainer L 2.5

Uped the squats, realy feel it in now..... god nows what I'll be like tomorrow...

dolliemix

Cheers for suggestion and well done you on showing signs of improvement already.

I will do that today. To be honest I was too scare. I still haven't even weighed myself!!

LouLou1

Sat 11th April

Diet
breakfast
2 slices brown bread with low fat cottage cheese

Lunch
Chicken ceasar salad, homemade
Slice of brown bread

Snacks
Blueberries
Bananna

Dinner
Stew without the potatoes
merangue with strawberries and light cream

Actually had a full bottle of wine last night, not impressed with myself. Gonna try and stick to a good clean diet, have to start to choosing better....

LouLou1

Sunday 12th April

Breakfast
2 brown bread
Yogurt

Lunch
Stew with 2 scoups of mash

Snack
apple bananna
pack of crisps

Why oh why did I have the crisps?
Booked in for my assesment on Thurs morning at 9.30 so will get my bf% done then and also my weight....
Not looking forward to it really..... I would love to be between 28-31% bf, but have a feeling I may be more like 33-36%bf. I actually have no idea what I weight, once Im not over 10 10lbs I'll be happy, having said this wouldn't be suprised if I was 11 stone either....

Dinner
2 rashers, mushrooms and beans

LouLou1

Monday 13th April

Breakfast
1 slice of soda bread toasted
Bananna

Had breakfast realy early, 5.50, before work, sssssooooo hungry this morning. Gonna have some porridge this morning aroung 9.30, as I'm already starving and it's only 8.30, hopefully filll me up a bit.... Not sure if I'm eating enough . Afer only a week of this Im starving..... Hope to go to the gym later all being well....

Second breakfast/Snack
small bowl of porridge
Boiled egg

Snack
Diet yogurt
Apple

Lunch
Stew with 2 scoups of mash

Dinner
Small portion of noodles and loads of stirr fry

Gym
Squats pin8 3x15
Chest press pin3 3x15
Laterial pulldowns pin4 3x15
Side bends
Ab work
10 mins warmup on bike
15 mins treadmill, 2 mins 9.6, 1 min 10.3
10 mins crosstrainer leve 2.5

Gym was mobbed.. couldnt get anywhere near the free weights area.... I like to do the weights before my cardio as I'm too tired after the cardio, and this is exactly what happened tonight. After getting back from the gym I eat nearly a half pack of bickkies...
Every day it's something rubbish I eat....

LouLou1

Tuesday 14th April


Diet
Breakfast
Brown bread sandwich with chicken and stuffing
Have no idea what rubbish was in this, but didnt bring my food into work today and missed breakfast, so had to resort to this.

Lunch
Salmon steak
1 scoop of mash
Carrotts and califlower

Snacks
Yogurt

This is all I ate for the whole day, had to go to the hospital and was there for about 6 hours, so ate nothing....

LouLou1

Wed 15th April

Diet
Breakfast
2 slices soda bread toasted
bowl of porradge
Boiled egg

Lunch
1 scoop of mash
cabbage and carrotts
Chicken breast
Small amount of white sauce

Snacks
Slice of brown bread

LouLou1

Thurs 16th April

Diet
breakfast
Slice of brown bread with smoked salmon
Boiled egg

Lunch
Bananna
Yogurt

Dinner
Breast of chicken curry ( homemade)
Onion peppers
Small portion of oven chips

Snack
Merangue with fruit and light cream

Gym
Chest press 6kgsx3x15 struggled on the last set here
Upright row 6kgsx3x15
Bent over row 8kgsx3x15
Seated press 6kgsx3x15
Back of arm thingies 5kgsx3x15
Ab work
10 mins bike, level 3
10 mins cross trainer 2.5
15 mins treadmill 5 min 9.8, 10 min x(1 min 10.3,2 min 9.8)

LouLou1

Friday 17th April

Diet

Breakfast
Slice of soda bread
Smoked salmon

Lunch
Bananna
Yogurt

Dinner
Small portion of spegbol
Homemade bolognaise

Snacks
2 chocolate bikkies
50g Toblerone

Gym

Got new program in the gym today and did BF% and weight.
32% bf and 67KGs. Was told that I should be looking to drop that down to about 29% by the next assesment which is the 15th May.
Did 2 sets of the new weights programe and cant for the life of me remember I did.

LouLou1

Saturday 18th April

Diet
Breakfast
slice of soda bread with smoked salmon
Boiled egg

Snack
Yogurt
Bananna
Magnum
50g Toblerone

Dinner
Wrap with cajun salad
Small amount of chips

Have to stop eating all this rubbish, I'm going to actually go home , go thru all my presses and throw out all the chocolate and rubbish out. My diet is ruining everything. Or rather my lack of will power is...... Gonna ask myself the question " what do I want more? chocolate or to look better?" every time I reach for the presses....

LouLou1

Sunday 19th April

Diet
Breakfast
Boiled egg
Porridge

Lunch
Tuna salad
Small amount of cheese
Half a boiled egg
Beetroot, lettuce
Yogurt

Dinner
Stew without spuds.... so a plate full of veg and meat

Snacks
2 handfuls of nuts
Slice of brown bread

Will be up early tomorrow, so gonna do measurements then... not looking forward to this....

LouLou1

Monday

Diet
Breakfast
Porridge
Boiled egg

Lunch
Salad with ham
Beetroot, lettuce
Small portion of cheese and pasta (tiny amount)

Snacks
Handfull of nuts
Bananna
Slice of brown bread

Dinner
Stew without the

Gonna try and make it to the gym tonight, may go home and have a snooze first, up at 4 this morning... So need to recharge my batteries...

Gym
Bike 10 mins warmup random L5
Seated press 5kgs3x15
back of arm things 4kgs3x15
Squat pin 7 3x15
Leg extension Pin 4 3x15
Leg Pin 3 3x15
Chest press pin 3 3x15
Lat Pin 4 3x15
Incline treadmill
Crosstrainer 10 mins 2 min 2.5 1 min 4.0

Didnt realy want to go to the gym, but felt great after it alright.....

LouLou1

Tuesday 21st April

Diet
Breakfast
Porridge
Slice of brown bread
Boiled egg

Lunch
Turkey breast
Corn and Brocolli
Small amount of stuffing n gravy

Snacks
Slice of soda bread toasted
Handful of nuts
Small piece of easter egg

Dinner
Stew without the spuds


Was planning on going to the gym tonight but am seriously exhausted. Will go early tomorrow morning and I'll be able to give it my all, as I seriously doubt I'd be up to much tonight.....

LouLou1

Wednesday 22nd April

Diet
breakfast
Slice of brown bread
Boiled egg

Lunch
Chicken ceasar salad, homemade
2 slices brown bread

Dinner
Salad wrap

Snack
Flap jack

Gym
10 min warmup bike Random L5
10 min incline treadmill
10 min treadmill 2 min 9.8, 1 min 10.3
10 min crosstrainer 2 min 2.5, 1 min 3.5
Squats pin 7 3x15
Lateral pullback pin 4 3x15
Leg extension pin 4 3x15
Leg pin 3 3x15
Seated press 5kgsX3x15
Bicep curl 5kgx3x15
Back of arm things 4kgsx
Ab work

Measurements
Chest 36. -.25
Waist 34.50 +0.25
Hips 37 same
Thighs 22.5 same
Above knee area 14.50 +0.25
calf 14 same

LouLou1

Friday 24th April

Had a good diet day on thurs, didnt get to the gym

Diet
Breakfast
2 Slices soda bread toasted
Yogurt

Lunch
2 Rashers
Small tin of beans
Toms and mushrooms

Snacks
Handful of nuts
Slice of bread
Small bit of easter egg....
3 bottles of bulmers light

Wasnt too hungry today..... should have eaten a bit more....

Gym
10 min warmup bike Random L5
10 min incline treadmill
10 min treadmill 2 min 9.8, 1 min 10.4
10 min crosstrainer 2 min 2.5, 1 min 3.5
Squats pin 7 3x15
Lateral pullback pin 4 3x15
Leg extension pin 4 3x15
Leg pin 3 3x15
Ab work

LouLou1

Saturday 25th April

Diet
Breakfast
2 slices soda bread toasted
Banana

Lunch
Pitta bread
Coleslaw and lettuce

Dinner
Wrap
peppers, onion and chicken

Snacks
Handfull of nuts
Yogurt
3 bottles bulmers light

GYM
10 min warmup bike Random L5
Ab work
Seated press 5kgsx3x15
Side bends 5kgsx3x15
Bent over row 8kgsx3x15
Upright row 5kgsx3x15
Lateral raises 5kgsx3x15
Bicep curls 5kgsx3x15
10 mins crosstrainer 2 mins 2.5 1 min 3.5
10 Treadmill 2 mins 9.8, 1 min 10.5
10 mins incline treadmill

Tummy is less bloated in the evening aince cutting back on the carbs and is defo less wobbly... Looks alot better now too...... Gonna take measurements tomorrow, think it's about a week since I've done it.....

FunkZ

Good work so far! Keep it up!

Just throwing in a recommendation though, that's don't over look the power of long walks haha! I've been walking for an hour most days (getting in 7km per walk) and it's really helped a lot I think!

LouLou1 wrote: »

Tummy is less bloated in the evening aince cutting back on the carbs and is defo less wobbly... Looks alot better now too...... Gonna take measurements tomorrow, think it's about a week since I've done it.....

Tell me about it! I've cut out carbs a good bit, I have slipped up every now and then though so 6 out of 18 days I've ended up eaten carbs but I've still managed to knock off two inches off my waste, that's in under three weeks. Keto is the way to go!

All the best

LouLou1

Thanks Funkz, might try adding in a few walks too....

Starting back on night shift again, so food will be all over the place on the first day....

Diet
Breadfast
2 slices soda bread toasted
boiled egg

Lunch
Pitta bread
Coleslaw lettuce
Breast of chicken

Dinner
2 rashers beans
Tomato
Slice of soda bread

Snack
yogurt
Banana
Handfull of nuts

LouLou1

Monday 27th April

Diet
Breakfast
2 slices soda bread toasted
Boiled egg
Yogurt

Lunch
Pitta bread
Lettuce tms and breast of chicken
Low fat mayo

Dinner
Stew without the spuds

Gym
10 min warmup bike, randon L5
Squat machine pin8 x 3x15
Leg extension pin5 x 3x15
Leg pin4 x 3x15
Lat pullback pin4 x 3x15
Chest press pin 3x3x15
Seated press 5kgsx3x15
Back of arm things 5kgsx3x15
Bicep curls 5kgsx3x15
Ab work
10 min Incline treadmill start incline 6, every 2 mins uped incline by 2
15 min treadmill, 5min 9.9 warm up, (1 min 10.5, 2 min 9.9)x3 1 min 10.5

LouLou1

Wed 29th April

Didnt eat too good on Tues, fry for brekkie and cps for dinner....:mad::mad:

Diet
Breakfast
2 slices of soda bread toasted
Yogurt

Lunch
Stew without the spuds
Meringue with fresh fruit
Light cream

Dinner
Wrap
Chicken breast
onion and onion

Snack
Handfull of nuts
2 digestive bickkies with flora

GYM
10 min warmup bike random L5
seated press 5kgsx3x15
Bicep curls 5kgsx3x15
Upright rows 6kgsx3x15
Squat machine pin 8x3x15
Lateral pullback pin 4x3x15
Ab work
10 min incline treadmill starting @7 every 2 mins up 2. Speed 6.3
15 Treadmill 7 min @10, (1min 10.5, 2 min 10)

Did measurements will post them tomorrow when I find them again...

Malteaser!

Hey, great work on starting the log and sticking to it!! Don't worry about the off day, everyone has them!!

I was just wondering, what kind of machine are you using for the squats that has pins?? I don't think I"ve ever seen one before!!

LouLou1

Thanks Malteaser, Yeah these machines are not in most gyms.... they're in Migyms tho.Your man in there was saying they that they're one of the only places in Ireland to have them....... Not sure who makes them will have a look for yes tonight.....

LouLou1

Friday 1st May

Malteaser - The name of the machines in the gym are Freemotion

Diet
breakfast
Boiled egg
2 soda bread toasted

Lunch
Yogurt
Bananna
handful of nuts

Dinner
chicken ceasar salad homemade
Apple crumble, homemade with small bit of icecream

Should have eaten a bit more today but was for the first time i my life just so busy.....

Gym
10 min warmup bike random L5
Ab work
leg extension pin5 x3x15
Leg pin4 x3x15
Lateral pullback pin4 x3x15
Seated press pin5 x3x15
Back of arm things pin5 x3x15
Lunges pin6 x2x15
10 min Incline treadmill, starting incline of 7 up 2 every 2 mons, speed 6.3
15 Treadmill 2 min 6.4, 5 min 10, 3x(1min 10.5,2 min 10)

Measurements
Chest 36. same
Waist 34 -0.5
Hips 36.75 -0.25
Thighs 22 -.05
Above knee area 14.50 same
calf 14 same

LouLou1

Saturday 3rd May

Diet
Breakfast
2 slices soda bread toasted
Yogurt

Lunch
Pitta bread
Light mayo
Breast of chicken
Apple crumble, homemade, with icecream

Dinner
Stew withou spuds

Snacks
Handful of nuts
Wrap with breast of chicken
Sweet corn and coleslaw

LouLou1

Sunday 4th May

Diet
Breakfast
2 slices soda bread toasted
Yogurt

Lunch
Beans
Scrambled eggs
Rashers and hash brown

Dinner
Stew without the spuds

Snacks
Banana
Slice of soda bread

Gonna have to be more organised when working nights, finding that I am eating rubbish if I dont bring in my own stuff. Off to the shops in the morning so... still trying to achieve the goal of getting doen to a size 33" waist by the 15/16th May. Another inch to go so still a long way off to achieving this, so better get the finger out and get organised. Feel more motivated already....

LouLou1

Monday 5th May

Diet
Breakfast
2 slices of soda bread toasted
Boiled egg

Lunch
Pitta bread
Breast of chicken
lettuce, toms and mayo


Dinner
Pitta bread
Breast of chicken
toms and lettuce

Snacks
Yogurt
Banana
Wrap with chicken breast
lettuce and cheese

Seems like I ate alot today, but was sssooo hungrey after the gym

GYM
10 min warmup on treadmill
Lunges 5kgsx3x15
Squats pin8x3x15
Leg extensions pin5x3x15
Leg pin4x3x15
Hip Abductor pin6x3x15
Ab work
10 min incline treadmill, 2 mins incline 6 @6.3km/h, every 2 mins up 2% incline
10 min treadmill 2 min 10, 1 min 10.5

Felt great after the workout, am feeling the squat work and lunge work already....

LouLou1

Tuesday 5th May

Diet
Breakfast
2 slices of soda bread
Banana

Lunch
Bowl of fruit
Boiled egg

Snacks
Yogurt
Apple

No gym today.. have my assesment now next week, the 15th May so gonna work hard now the coming week to see good results from it.... gonna take my measurements the morning of it too, realy hope the waist is down to 33".....

LouLou1

Wed 6th May

Diet
Breakfast
2 slices soda bread
Yogurt

Lunch
Banana
Handful of nuts
Strawberries

Dinner
Salmon steak
Brocolli
3 small potatoes

Snacks
Apple crumble
Low fat cream

Gym
Seated press 6kgsx3x15 Realy felt this
Upright row 6kgsx3x15
Back of arm things 5kgsx3x15
Dips for back of arms Own weight
Side bends 6kgsx3x15
Lateral pullback pin4 x3x15
Chest press pin4 x3x15
Ab work
10 mins warmup on treadmill random L5
18mins treadmill 2 min walking, 5mins 10.2 3x(1 min 10.7 2 min 10.2), rest was warmdown
10 mins crosstrainer 1 min 3.5, 2 min 2.5
Rower 700m in 3.30secs sprint....

Spliting up the days I go to the gym now, having an arms and a legs day twice a week with ab work and cardio each day....

LouLou1

Thurs 7th May


Was intendng on going to the gym today but after coming off a week of nite shift, and the torture I put myself through in the gym last night. Will make it up on Sat.....

Diet
Breakfast
2 slices of soda bread toasted
Yogurt

lunch
Banana
Apple and strawberry juice drink
Handfull of nuts

Dinner
Salmon steak
3 baby potatoes
Brocolli

Snack
2 digestive bikkies with butter
3 bottles of bulmers

LouLou1

Sunday 10th May

Haven't posted in a couple of days, doing good, went to the gym on Friday and did a legs day, bit of Cardio thrown in at the end too. Diet has been good too...

Diet
breakfast
2 slices of soda bread toasted
Yogurt

Snacks
2 slices of soda bread toasted
6 strawberries
Handfull of black grapes
Handfull of nuts

Lunch
Scrambled eggs
Beans
1 rasher
1 hash brown

Dinner
Green beans
cauliflower
scoup of mash

LouLou1

Monday 11th May

Diet
Breakfast
Boiled egg
Yogurt

Lunch
Pitta bread
lettuce and toms
small bit of mayo
Breast of chicken

Dinner
Beans
hash brown
1 slice of soda bread
1 rasher

Snack
Handful of nuts
Handful of grapes

Another snack
White bread
Coleslaw
cheese and chicken

Dinner was brutal, shouldnt really be eating all this rubbish... but on a brighter note.... nearing the 33" inch waistline, have till Friday to make it....

GYM

seated press 6kgsx3x15
Bent over rows 8kgsx3x15
Back of arm things 5kgsx3x15
Lateral raises 6kgsx3x15
Side bends -loads
Ab work
10 min warm up bike random L5
10 min crosstrainer
10 min incline treadmill starting L7 up incline of 2 every 2 mins
15 mins treadmill 2 mins 10.3, 1 min 10.8

Delighted with the treadmill, up to sprints ( well for me anyway) of 10.8... incline treadmill and crosstrainer up a bit too, finding the crosstrainer tough, maybe because I'm leaving this till last and Im already tired. Mite do it at the start of my Cardio and see how I get on.....

LouLou1

Tuesday 12th May

Diet
Breakfast
2 slices of soda bread toasted
Yogurt

Snacks
2 Handful of nuts
Banana
Handful of grapes

LouLou1

Thursday 14th May

Didnt post last nite, went to the gym in the morning and eat well all day....really felt tired both today and yesterday in the gym, couldnt really put my heart into it...
Gym
seated press 6kgsx3x15
back of arm things 5kgsx3x15
chest press pin 4 x3x15
Lateral pullback pin4x3x15
Ab work
warmup 10 mins bike random L5
30 mins treadmill

Diet
breakfast
2 soda bread toasted
yogurt

lunch
pitta bread
breast of chicken
toms and lettuce

Dinner
noodles
breast of chicken
onion and red peppers

snacks
apple
banana
4 digestives
handfull of nuts

LouLou1

Went for my assessment today, BF% is down to 31% from 32.9 (originally thought this was 32, as posted before but the chart today said it was 32.9 all right, so the gut of 2% of body fat lost in a month... Main losses inch wise has been arms and tummy... exactly what I was hopeing for... I tried to get the tummy down to 33", but only got it down to 33.50... Happy enough with this.. Got my new program and although I only did two reps of each, I have to say my arms are shaking, may take a bit of getting used to.. Takin the weekend off, sisters big birthday tomorrow, so will be out of action on Sunday....


Measurements
Chest 36. same
Waist 33.5 -0.5
Hips 36 -0.75
Thighs 22 same
Above knee area 14.50 same
calf 14 same

Diet
breakfast
2 slices soda bread toasted
yogurt

snacks
hanful of nuts
2 digestives with butter

lunch
3 crackers and cheese
banana

LouLou1

Monday 18th May

Diet
Breakfast
2 soda bread toasted
Yogurt

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

Snacks
Banana
handfull of nuts
Kit Kat.... the large one

Dinner
4 cream crackers (2 sandwichs)
Cheese
Salad of chicken cheese lettuce beetroot sweetcorn

GYM
BB Bench press 14kgsx15x3
Bicep curl 6kgsx15x3, Dips on bench 15x3 (supersets)
Back of arm things 6kgsx15x3
Shoulderpress Pin3x15x1 Pin2x15x2
Leg extension Pin4x15x1 Pin5x15x1 Pin6x7x1
Cable pullback Pin9x3x15
Squat machine Pin7x15x1
Side bends 3x15
Ab work
10 mins warmup on bike
20 mins treadmill
10 min crosstrainer

LouLou1

Tuesday 19th May

Diet
Breakfast
2 Soda bread toasted
Boilded egg
Yogurt

Snacks
Handfull of nuts

Lunch
4 cream crackers (2 sambos of)
Cheese
Apple
Yogurt

LouLou1

Wed 20th May

Diet
Breakfast
2 soda bread toasted
Boiled egg

Lunch
4 cream crackers
cheese

Dinner
Stirr fry
Breast of chicken

Snacks
2 bickies
Yogurt

Gym
BB Bench press 14kgsx3x15
Bicep curls 6kgsx3x15, bench dips 3x15 (supersets)
Plank on Vibration plate 30 L 45 x3
shoulder press pin 3x15x1, pin 2x15x2
leg extension pin 4x15x1, pin 5x15x1, pin 3x8x1
Squat machine pin 7x15x2, pin 8x15x1
Hip abductor pin 5x15x3
Lateral cable pullback pin 9x15x3
Side bends 3x15
Ab work
10 mins warmup on treadmill random L5
10 mins crosstrainer, 2 min 2.5 1 min 3.5
10 mins jogging treadmill

LouLou1

Thursday 21st May

Absolutely recked today.... was gonna go to the gym but really dont have it in me, went back to bed today for a snooze and got up 3 hours later... still recked.... Just no energy at all.. Hope to make it now tomorrow


Diet
Breakfast
2 soda bread toasted

Lunch
Yogurt
2 creamcrackers
Cheese

Snacks
2bickies

Dinner
Chicken stirr fry
Small amount of noodles

LouLou1

Sunday 24th May

Have been good the last couple of days, went to the gym on Friday, and although I feel I'm putting in the work in the gym, I feel I need to track my food more carefully. I'm off to read all about what calories I should be getting on a daily basis, a deficit to drop the aul body fat. so off I go now... Ok gonna start putting down the amount of calories in everything I eat now. Apparently I need 1900 cal a day which includes 15% deficit.

Snack before brekkie
Banana 198
Apple 78
Handful of nuts 100

Brekkie
Boiled egg 209
2 soda bread toasted 120 couldnt find soda bread on fitday.. will look at back of packet when I get home.

Lunch
Breast of chicken 326
Beetroot 58
small bit of pasta 70
Small bit of cheese 100

Snack
Yogurt 167
Fruit sweets 100
Dinner
2 rashers 200
can of beans 100

Total for the day 1826, pretty much bang on what I should be eating.... Made a big batch of soup this evening and a stirr fry for tomorrow, so food sorted. Was also thinking I wasnt getting enough veg into my diet, so hopefully the soup will boost this for me.....

LouLou1

Monday 25th May

Diet
snack before work
Bananna 198
handfull of nuts 100
Apple 78

Breakfast
Boiled egg 209
2 slices of soda bread toasted 120

Dinner
Noodles 260
sirlion 280
Brocolli 51
onion 60
Sauce 150


After the gym
homemade soup 50
T

Total 1556

Gonna try and head to the gym tonight, really knackared, but gonna give it a go anyway...

Made it to the gym alright last night and felt really good after it....

Gym
BB Bench Press 14kgs x1x15 18kgs x2x10
Bicep curls 6kgsx3x15, bench dips 3x15, supersets
Back of arm things 5kgsx3x15
Upright rows 3kgsx3x15
Cable pulldown Pin 9 3x15
Lateral pullback Pin 4 1x15, pin 5 2x 12
Shoulder press Pin 2x15
Ab work
Plank on vib plate 30L45
10 min warmup on bike, random L5
10 min incline treadmill 2 mins 6.5, up 2% every 2 mins
15 min treadmill 5 mins 10.2, 2 mins 6.2, 5 mins 10, 3 mins 6.2.

Upped the BB bench press today, last few reps were pretty tough alright and need to concentrate on form, a bit wobbly on this...
Cable pull downs, might try upping this as well next time, can feel a burn still, might up it for the last set only next time see how I get on...
Dont know what's happening to my Cardio of lat, really feeling tired, cant get any kind of consistancy going here.. gonna stick with it alright.....

LouLou1

Tuesday 26th May


so hungry today..... Since I'm spliting my days up now between legs and arms days, just realised I dont really know too many leg exercises/weights, gonna do a search around this site to get some good exercises that I can do them Wed....

Diet
snack before breakfast
Banana 135

Breakfast
2 soda bread toasted 200
Yogurt 121

Snack
apple 78

Lunch
Tuna 173
Coleslaw 150
Pasta 150
Beetroot 58

Snack
Twix 280
Homemade soup 70

Total 1412

LouLou1

Wed 27th May

Realy realy tired today, dont know whats going on.... zero energy.... just want to stuff my face with Chips, steaks, cholcolate anything thats back for me, but I wont.....

Diet
Breakfast
Bananna 138
2 soda bread 200

Snack
Yogurt 140
Apple 78

Lunch
Beetroot 58
Lettuce 6
Pasta 150
cheese 100
2 slices ham 200 muck

Snack
4 digestives 218

Dinner
2 rashers 200
beans 100

Total 1490

GYM
10 mins warmup bike Random L5
Squats pin7 x1x15 pin8 x3x15
Hip abductor pin5 x4x15
Leg extension pin5 x1x15, pin6 x2x15
Other leg thingy pin4 x1x15, pin5 x1x15, pin7 x1x10
planks on Vib plate 35L45 x3
Ab work
Side bends
Lunges 5kgsx3x15
10 mins treadmill incline 6.5 up 2% every 2 mins
5 mins jogging 10.2
10 mins crosstrainer 2 mins 2.5 1 min 3.5

Had a little snooze before the gym defo wouldnt have made it if I didnt...

LouLou1

Friday 29th May

Diet
2 slices soda bread 200
Boiled egg 78
cottage cheese 40

Snack
Kitkat 233
Sweete 100

Lunch
2 soda bread 200
Fetta cheese 100
lettuce 6
3 slices parms ham 540
sundried toms 150

WOW didnt realise how much the aul parma ham was and on top of that eating all the rubbish too.. ooopppssss still on target for total calories for the day but look like it homemade soup for dindins..... silly me..