Dutchie kicking ass

S

Sweat Daily

New member
I spent the past year recovering from a back injury. Lost 8 kg, reduced body fat from appr. 39% to 33% and conditioned my body and mind to get 'back on track' (see http://weight-loss.fitness.com/weight-loss-diary/45510-back-track.html).

Now, I am back on track and it is time to start a new diary with a title that fits my current state of mind: Dutchie kicking ass, :)

My new exciting goal: reduce body fat to 25%.

The how:

1. Per week: 3x strength training (1x with PT, 2x by myself)
2. Per week: 150 minutes cardio
3. 1500-1600 calories per day
4. Reduce alcohol intake to 3 glasses per week
5. Log the above

Today: 74.6 kg (74.1 at PT)
Goal: 69.9 kg

1.75 m (5.74 feet)
33.2% fat
47 kg muscle
Waist/taille: 82 cm
Hip: 92 cm
 
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29 June 2011

Food:
- quark, banana, 2 apples
- apple, grapefruit
- chicken breast, haricot verts, brussels sprouts
- salad, bread
- 1 toast/peanut butter

Estimated calories: around 1500.

Fitness test: 2 km walking in 15:40 minutes.
Several other tests.

Sore abs after yesterday-s DB bench pull-overs.
 
30 June 2011

Food:
- quark, banana, prunes
- salmon, 2 toast
- apple, grapefruit
- turkey
- 2 fried eggs, 2 toast
- quark, gooseberries

Total calories: 1500 calories

30 minutes Stationary Bike, 5/164, 25/174
No airco in the gym, very, very hot.
 
1 July 2011

Food:
- quark, blueberries
- turkey ham
- smoked salmon, small piece of bread (out for lunch)
- 1 toast, turkey ham
- 1/2 glass of Cava

Estimated calories: 1400

Back and chest with PT.

Leaving for Salamanca today for a 2 week language course at Salamanca University, very exciting. PT advised to completely relax and take a break from strength training. I can of course continue with cardio.

My challenge is to enjoy the Spanish food but to eat till satisfaction - not till Im stuffed.
 
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2 July 2011

Food:
- bocadillo, Serrano ham
- mini bocadillo, ham
- yoghurt, prunes
- salad, tomato, cucumber, toast, bell pepper, feta
- turkey ham
- yoghurt, prunes
- 3 glasses white wine, 1 tapas (fish), platter Iberico ham, finished the prunes

Spain has a different rythmn, breakfast at my hotel in Madrid did not start until 9 am, hè, hè. I eat only half the bread of Bocadillos as Im not that much into French bread. Its HOT in Salamanca!!!

Too much of a good thing is still too much and shouldnt have finished the prunes. My judgement left me after the wine.

Spent the whole afternoon walking around - good start with my other goal to spend more time outside. I realised I spent 99.9 of my time indoors. Its ridiculous and has to change.
 
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3 July 2011

Food:
- 3 fried eggs, toast
- salad, tomatoes, cucumber, bell pepper, feta, toast
- turkey ham, tomatoes, tuna, bell pepper, toast
- boiled egg, turkey ham, bell pepper

35 min powerwalk.

Preparation is everything. I love Spanish food, but really its incredibly oily and fat. I therefore decided to stock up on better food. That way, I can ensure that at least 2 out 3 meals are healthy.

Mind you, turkey ham has around 100 calories per 100 gram while 100 gram chorizo sets you back around 500 calories. I love it though!!!
Spent most of the day outside, strolling around Salamanca.
 
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4 July 2011

Food:
- 2 fried eggs, toast
- Yoghurt, prunes
- salad, tomato, bell pepper, tuna, 2 eggwhites
- yoghurt, prunes
- iberico ham (mjam)
- turkey ham, feta, tomato, bell pepper
- prunes

35 min powerwalk.

Found a gym, not too far from the hotel. This being Spain, it closes between 1-5:30 pm while I have classes till 1 pm, and than again at 6 pm. Need to adapt my rythmn!
 
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Sounds like you been doing good Dutchie! Keep it up and ditch the chorizo! I have a theory that nothing that produces THAT colour fat when you cook it can be good for you - its like radioactive red!
 
5 July 2011

Food:
- 3 fried eggs, mushrooms, toast
- entrecote, tomatoes, bell pepper, feta
- prunes
- yoghurt, prunes, nectarine
- 2 white wine, calamaris (tapas)

30 min powerwalk.
 
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6 July 2011

Food:
- 3 fried eggs, mushrooms, fresh orange juice, toast
- salad, cucumber, tomato, toast, bell pepper, tuna, feta
- turkey ham, prunes
- Iberico ham, 2 glasses of wine
- icecream, chocolate cake (ouch)


It turned out that the gym had prehistoric equipment and no airco, so thats à no go. Will stick to my power walks.
 
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7 July 2011

Food:
- yoghurt, fresh orange juice
- tostada with Iberico ham
- toast with tomato
- chicken, pasta salad, dessert (typical Spanish)
- big plum, turkey ham


30 min powerwalk.

Finally got used to drinking my expressos without any milk. Funny how you can change your preferences (at least some of them).
 
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8 July 2010

Food:
- yoghurt, fresh orange juice
- entrecote, bread, some vegies
- tomato, cucumber, bell pepper, feta, toast
- prunes, turkey ham
- more prunes

Getting a very stiff lower back. There are several factors that might contribute (eg sitting on crap chairs all day, the sudden increase in the amount of time I spend walking + 2.5 hours). Need to slow down à bit on the walking.

Caloriewise I could simply have drunk à glass of wine instead of eating all these prunes in the evening. I did not want to drink alcohol, but had did strong sense that I wanted to eat something and settled for the only thing I had. At least prunes are healthy.
 
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Hows your core strength? I found when I was doing a lot of cardio that my lower back was very stiff but when I added some more yoga-ish core strength exercises and stretches, it seemed to get me into a condition where my lower back was having to do a lot less of the "holding everything together" work!
 
jjjay said:
Hows your core strength? I found when I was doing a lot of cardio that my lower back was very stiff but when I added some more yoga-ish core strength exercises and stretches, it seemed to get me into a condition where my lower back was having to do a lot less of the "holding everything together" work!
Click to expand...

Hi Jjjjay, my core strenght is very good. Havent had any problems (even while doing deadlifts etc) in a long time. I think it has to do with the wooden benches that seem made for short people (im taking à language course so think classrooms), and I know from experience that walking with an inclination affects my back more than running.

I did indeed stretch my harmstrings big time this morning!
 
Its really strange not to have weighted myself for a week now. I normally step on the scales first thing in the morning. Its part of my morning ritual and keeps me focused. I still have another week to go in Salamanca (without calorie counting/workouts). Just hope Im not in for a nasty surprise next week!!!
 
9 July 2011

Food:
- 3 fried eggs, tomatoes, toast
- tostada, Iberico ham
- turkey ham
- few bites empenada w chorizo
- yoghurt, prunes
- tomato, cucumber, Bell pepper, tuna, feta
- 1 glass of wine, Iberico ham
- 1 kitkat, overdose prunes

45 minute powerwalk (got lost!).

The universe must have been trying to protect me. When I finally decided to try an empanada (typical Spanish pastry with chorizo), I didnt like it. It somehow was dry and greasy at the same time. Had a few bites and threw the rest. The bottle of wine I bought wasn't that great so I only had 1 glass. The ice-cream parlor was closed when I wanted to get ice-cream. Room service wasn't available tonight because they were catering a big wedding. And by the time all this happened the supermarket was closed too. So I finally got a kitkat and finished my prunes.

Thank you universe for keeping me on track, :)))))
 
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10 July 2011

Food:
- yoghurt
- bread, tomato
- 2 white wine, carpaccio pulp, piece of bread, risotto (veg), lemon tarte w ice-cream

Had a terrific lunch. Spent hours on the terrace of a fancy restaurant and enjoyed every bite of food. I obviously ate far more calories than I normally do, but in situations like this I don't mind. Was having a great time and enjoyed the food tremendously. Done for the day now, :)))

30 min powerwalk. Felt very good, did a bit more running in between the walking.
 
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Summary Salamanca

Overall, this first week in Salamanca wasn't too bad. Food wise I did all right most of the time - considering this is sort of a vacation. I normally don't take dessert, but treated myself to dessert twice. The Powerwalks are basically for fun, and make me feel good. I drank a lot less alcohol than I normally do during a holiday and downed tons of water. And did well on my goal of spending more time outside - but that's pretty easy since Im in Salamanca and not stuck at work, :)))

For the coming week, I'm planning to continue the powerwalks and will do proper cardio on Sunday (when I'm back home). I will continue with the food like I ate last week, but without the deserts. Am planning on drinking wine on Thursday, my last night in Salamanca.
 
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