Back on track
- Thread starter Sweat Daily
- Start date
!Sweat Daily
New member
10 February 2011
MEAL 1: 2 Activia (242 calories)
MEAL 2: 306 gr orange (144 calories)
MEAL 3: 2 toast, 105 gr avocado (268 calories)
MEAL 4: 110 gr steak, 300 gr spinach (250 calories)
MEAL 5: 138 gr apple, 2 fried eggs, 2 toast (350 calories)
MEAL 6: 2 toast, peanut butter (226 calories)
1480 calories.
TODAY: 75.5 kg
TARGET: 72.5 kg
MEAL 1: 2 Activia (242 calories)
MEAL 2: 306 gr orange (144 calories)
MEAL 3: 2 toast, 105 gr avocado (268 calories)
MEAL 4: 110 gr steak, 300 gr spinach (250 calories)
MEAL 5: 138 gr apple, 2 fried eggs, 2 toast (350 calories)
MEAL 6: 2 toast, peanut butter (226 calories)
1480 calories.
TODAY: 75.5 kg
TARGET: 72.5 kg
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Sweat Daily
New member
11 February
MEAL 1: 250 gr quark, 100 gr gooseberries, 29 gr prunes (249 calories)
MEAL 2: 127 gr apple, 150 gr pear (148 calories)
MEAL 3: salad, 2 bread (??? calories)
MEAL 4:
MEAL 5:
Had a great work-out!
45 min cycling, AW 175, AHR 130
1750 m rowing, level 5
Full body work out with Benjamin
The last few days were quite intense - several nights out, new boss, and my ex got a new gf. The latter was more painful than I thought it would be. Tried to keep to maintenance level, although it is difficult to estimate calories when youre eating out and drinking more alcohol than you should. Anyway, I am back on track!
TODAY: 75.3 kg
TARGET: 72.5 kg
MEAL 1: 250 gr quark, 100 gr gooseberries, 29 gr prunes (249 calories)
MEAL 2: 127 gr apple, 150 gr pear (148 calories)
MEAL 3: salad, 2 bread (??? calories)
MEAL 4:
MEAL 5:
Had a great work-out!
45 min cycling, AW 175, AHR 130
1750 m rowing, level 5
Full body work out with Benjamin
The last few days were quite intense - several nights out, new boss, and my ex got a new gf. The latter was more painful than I thought it would be. Tried to keep to maintenance level, although it is difficult to estimate calories when youre eating out and drinking more alcohol than you should. Anyway, I am back on track!
TODAY: 75.3 kg
TARGET: 72.5 kg
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Sweat Daily
New member
30 March 2011
Havent been posting lately - too busy with life. But a quick update: my goal was to be 74.9 kg by the end of March, and Im currently at 73.8 kg. Im very pleased with myself. I lost 8.3 kg in the first quarter. And Im actually starting to see some definition in my arms/legs.
My new goal is to reach 72.5 kg by Easter. That means I need to focus on eating very clean for a few weeks: in other words, not eating out and cutting down on wine. Over Easter, Im visiting the Netherlands and Im planning on doing some serious shopping,
I truely believe in consistency and in eating right most of the time, while still having fun and going out for dinner/drinks. Counting calories works for me.
Havent been posting lately - too busy with life. But a quick update: my goal was to be 74.9 kg by the end of March, and Im currently at 73.8 kg. Im very pleased with myself. I lost 8.3 kg in the first quarter. And Im actually starting to see some definition in my arms/legs.
My new goal is to reach 72.5 kg by Easter. That means I need to focus on eating very clean for a few weeks: in other words, not eating out and cutting down on wine. Over Easter, Im visiting the Netherlands and Im planning on doing some serious shopping,
I truely believe in consistency and in eating right most of the time, while still having fun and going out for dinner/drinks. Counting calories works for me.
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Sweat Daily
New member
Hey there. A quick update. Ive stabilized on 73/74 kgs but am really seeing my body change now. I can see my muscles in my arms and legs. Very cool, )))) My workouts are becoming more and more interesting!
)))) My workouts are becoming more and more interesting!Sweat Daily
New member
Back to doing free weights
Finally! My trainer agreed Im ready for free weights so Ive started the squats, bench presses etc. I missed it, I truely love working with weights.
My goal for the week is zero alcohol. I love my wine, but really want to get rid of the last 2 kilos. That requires a strict regime, consisting of 1500 calories worth of clean food per day (so no substituting chocolate for chicken, ha, ha). This week is going well.
Have also started tracking my rest heart rate again in the mornings. Its about 48-50, but goes up depending on how tired my body is.
Finally! My trainer agreed Im ready for free weights so Ive started the squats, bench presses etc. I missed it, I truely love working with weights.
My goal for the week is zero alcohol. I love my wine, but really want to get rid of the last 2 kilos. That requires a strict regime, consisting of 1500 calories worth of clean food per day (so no substituting chocolate for chicken, ha, ha). This week is going well.
Have also started tracking my rest heart rate again in the mornings. Its about 48-50, but goes up depending on how tired my body is.
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Sweat Daily
New member
Completion phase I
Today I did the fit test again, and I was very happy to see that since February I lost 3 kg fat and gained 3 kg muscle. To me, that counts as a 6 kg difference, ha, ha.
My weight was exactly the same as in February (74.1 kg).
So, hurrays for the fat loss, the muscle gain and especially for the fact that I've maintained the 74 kg for several months now.
Herewith, I have successfully completed the first part of my plan.
I'm ready for new and exciting goals that will bring me into a better shape than I've ever been before - to be continued.
Today I did the fit test again, and I was very happy to see that since February I lost 3 kg fat and gained 3 kg muscle. To me, that counts as a 6 kg difference, ha, ha.
My weight was exactly the same as in February (74.1 kg).
So, hurrays for the fat loss, the muscle gain and especially for the fact that I've maintained the 74 kg for several months now.
Herewith, I have successfully completed the first part of my plan.
I'm ready for new and exciting goals that will bring me into a better shape than I've ever been before - to be continued.
Sweat Daily
New member
Goals for Phase II: transformation into WonderWoman
My new goal is to reduce my fat percentage to 25% and with that I'm pretty sure my weight will be below 70 kg.
I'm making the following changes:
1. Per week: 3x strength training (1x with PT, 2x by myself).
2. Per week: 150 minutes cardio (increase use of treadmill compared to stationary bike)
3. Continue with 1500 calories per day (will check with PT whether I should make changes).
4. Structurally keep alcohol intake at 3 glasses per week.
5. Log the above
Actually, I got inspired by Trusylver. 'Back on Track' no longer fits where I am because I've moved past being 'Back on Track'. I'm also going to start a new diary!
My new goal is to reduce my fat percentage to 25% and with that I'm pretty sure my weight will be below 70 kg.
I'm making the following changes:
1. Per week: 3x strength training (1x with PT, 2x by myself).
2. Per week: 150 minutes cardio (increase use of treadmill compared to stationary bike)
3. Continue with 1500 calories per day (will check with PT whether I should make changes).
4. Structurally keep alcohol intake at 3 glasses per week.
5. Log the above
Actually, I got inspired by Trusylver. 'Back on Track' no longer fits where I am because I've moved past being 'Back on Track'. I'm also going to start a new diary!
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