A New Beginning

feeling the bloat begin prior to TOM this morning, need to train despite not being over this cold properly yet because now is the beginning of the best time of the month to strength train for woman due to the favourable hormone changes for building muscle and giving the metabolism a boost.
 
feeling a little better today although my strict tracking went out the window for a couple of days, my eating was ok despite the lack of tracking. quiet day at work today and last night so minimal exercise there. had a few more comments about my change in shape today, seems I am definitely loosing it around the middle at the moment. Just put a big batch of soup in the crock pot to cook which I will freeze for quick meals later in the week. usually my soup is more of a thick stew consistency but healthy with a good nutrient balance.
 
portioned out my soup into freezer containers and a bowl each for the family this morning, tonight I will calculate the nutrition value per serve so it can be tracked. It is role playing day so healthy eating is not on the top of the agenda but will keep over indulgence on junk to a minimum.
 
Wow - you have such awesome determination! I am impressed!
What kind of soup do you do in the crock pot? That sounds like such a good idea.
Keep up the good work, glad to see you are feeling better. :)
 
have been down sick, damn cold just wants to hang around, just been taking it as easy as possible which is hard when you have got to get ready for a week of work away from home (will be winter camping in the highlands, have been told by the camp ground operator that the frost has been thick as snow on the ground in the mornings) as well as getting my eldest organised for his week away in Canberra refereeing, his first trip on his own and his first time on a plane.

have chosen to opt for the camping as accommodation otherwise I would be spending all my pay just for a place to sleep, just as well I don't feel the cold much and it should burn a few extra cals lol
 
still down with this chest infection, managed to get a phone consult with my GP and now have some meds to try to clear it up, if it doesn't start to clear doc wants a phlegm sample to test.

have had no exercise and can't walk more than the length of the house without struggling to breathe. on the positive side my food intake is good.
 
I record my workout in a training diary which has a pre prepared training program pasted in, I track calories and carb/protein/fat/salt/iron, I also track heart rate both resting and recovery but this can be a bit irregular in my tracking (when I remember :D ) and is done using a Slazenger HR monitor. I have measurements taken every 4-8 weeks which include all the usual measurements (chest, bicep (relaxed not flexed), thigh, hip, waist, calf) as per textbook for a qualified fitness trainer ie. hip is at the iliac crest, waist is narrowest point, calf is at largest point etc. at the same time my bodyfat % is measured with callipers ( Durnin and Womersley). I check my weight about once per week.

my coach/friend/gym owner does the measurements and callipers for me as it is impossible to get a good calliper reading for the Sub-scapula and Tricep measurement sites on yourself.



I am feeling a lot better today and really hope I can fully get rid of this infection by early Sunday morning when I have to drive down to NUG
 
I am back from NUG, will get back to logging stuff here next week, not that anybody really reads or comments much here anyway.
 
I do read your posts! And am impressed by your workouts. I like reading about your workouts, food, etcetera. Are you still sick?

How much time will it take you to reduce body fat by 10%?
 
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I read your diary too when there are updates! Sorry to hear that you'venot been well - I had a chest infection last year that knocked me for 6 for a couple of months. I literally felt like I had 10% of my prevous lung capacity. Hope you are getting over it ok and looking forward to seeing you back around more.
 
feeling a lot better, car problems today so no gym but I will be starting from scratch again due to so many missed sessions being sick.

NUG Home was not only good fun but a great learning experience, I picked up a few more specialise taping techniques in particular muscle release taping to relieve knee and shoulder pain in athletes I am treating.

ate badly while away living on a combination of hungry jacks burgers and meat pies for the 4 day competition but my kids did comment that I lost weight when I got back and the scales confirmed it lol


My eldest son has been assigned some good games to ref at the kanga cup Kanga Cup - Wikipedia, the free encyclopedia so he must of done ok on the referee assessments prior to the games starting today
 
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hopefully I can get back into routine again tomorrow.

have just ordered a new wobble board to help improve proprioception in some of my ladies football players to further improve injury prevention in knees and ankles.
 
food has been good, I generally don't have unhealthy food in the house. My kids cook one night a week for the family because it is good for them to learn how to make basic healthy meals themselves.

I think my kids have a much better understanding of nutrition than I did at their age.
 
Bench Press 3 X 10 @ 45 kg
Floor Press 3 X 10 @ 50 kg
DB Bench 3 X 10 @22.5 kg
Incline Bench 3 X 10 @ 42.5 kg
Biceps up the rack preacher curls 10 @ 30, 8 @ 32.5, 6 @ 35, 4 @ 37.5 kg

1.5 km run (just under a mile) 7 kph - ok considering my short weight lifter proportioned legs lol
 
looking back on my food today, I was a little light on the protein and I need to increase my red meat and egg consumption to keep my natural creatine intake up (a good diet means you dont need supplements)

weights look and felt a bit light but I did go back a week due to my time off and it is still only phase 1 of my training program which when followed will give me results.

start of next month my gym is going to be open 24 hour so I am looking forward to the extra flexibility especially since bench day really should be done on Sunday to be optimal which hasn't been possible due to the gym being closed.

at this stage I have not decided how low I will drop my weight before moving into bulking diet, I will see what I am at after 2 weeks when I begin training phase 2
 
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