Dutchie kicking ass

11 July 2011

Food:
- yoghurt, fesh orange juice, turkey ham
- entrecôte, vegies, piece of bread
- tomatoes, cucumbers, feta, toast
- turkey ham

Walked a lot yesterday, and went for another fast walk last night. Decided to skip the power walk this morning. I'm pretty sure that I'm not gaining weight. It actually seems like I'm losing weight. Wish I had scales!!!!
 
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12 July 2011

Food:
- yoghurt, turkey ham
- tostada, Iberico ham
- piece of lasagne, piece of chicken, few fried potatoes, fresh fruit
- 5 cherries, prunes, small chocolate dessert
- icecream, prunes (ouch)
- 2 glasses white wine, 3 mini croquettes (definetely not doing well tonight)

30 min power walk. Best walk so far, did a lot of running and it felt effortless. These outdoors walks are starting to be more fun than I imagined. Mmm, may be I should continue with it when Im back at home. As a once a week kind of thing.

Traveling by myself sometimes makes me feel alone. Starting to miss my friends, and my life in Geneva, and getting à bit stressed about tomorrows exams. Anyway, 3 more days to go.

Had lunch in my hotel - I didnt like it very much whch was a blessing because that made it easy to eat à limited portion.
 
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13 July 2011

Food:
- yoghurt, prunes, orange juice
- tuna, tomato, feta, toast, turkey ham, egg white
- turkey ham
- 2 glasses of wine
- chocolate cake (bad, bad, bad)
30 min powerwalk.

Did 4 exams today - now I can relax. I only need to prepare one short presentation for tmw, and than Im done!

Was bored out of my head last night. I really feel like going home. There was absolutely no need to eat chocolate cake, I was not even hungry, just bored. Fortunately, the rest of the day was very good.
 
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14 July 2011

Food:
- yoghurt, orange juice
- bocadillo iberico ham, orange juice
- ice-cream
- yoghurt, turkey ham
- 3 wine, iberico ham ( the best!!)

One more day to go, :)))

Bought a pair of tight Massimo Dutti jeans in size 42. Sizes really depend on the brand. For Esprit, I've been able to wear size 40 pants for quite awhile - going for size 38 this autumn.

Loool, when I was about to leave the bartender gave me a freebie - white wine in a red wine glass and Iberico ham - so obviously had a third glass, :)))) and the ham too. Was a great last evening in Salamanca, :)))
 
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15 July 2011

Food:
- yoghurt, orange juice
- bocadillo, iberico ham
- sandwich chicken, kitkat, muffin (airport food)

I'm so excited: tonight I'll be back home and tomorrow I can really start kicking ass. I can't wait to get on the scales and start the new cardio, :))
 
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16 July 2011

Food:
- toast, peanut butter (113 cal, 4.9 prot)
- toast, peanut butter (113 cal, 4.9 prot)
- 152 gr tomatoes, 127 gr cucumbers, 166 gr avacado, 138 gr King Crab (424 cal, 28.5 prot)
- 250 gr quark, 116 gr banana (253 cal, 26 prot)
- 168 gr King Crab (141 cal, 30 prot)
- 50 gr pasta, 73 gr chicken, 80 gr bean sprouts, 95 gr mushrooms, 54 gr bell pepper (354 cal, 34 prot)

Total calories: 1421
Total protein: 128

This must be the first time ever that I go on holidays and not gain weight!!! I'm good, :))) Now I can start working towards my new goals, :)))

Started with the low intensity training:

Bike, 60 min: 10m/123W, 45m/133W, 5m/118W.
Heart rate reached 100 after 6 min, 110 after 34 and did not go over 119.

The cardio is based on my last cardio test. There was a big difference between the last cardio test (on treadmill), and the one prior to that (on the bike). Not sure why, may be I was very tired before my holiday. We're experimenting with the cardio to see what works best. Im going to alternate low intensity and high intensity cardio training and have work outs for both the bike and the treadmill.

Today: 74.7 kg
 
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17 July 2011

Food:
- 250 gr quark, 103 gr banana (242 cal, 26 prot)
- tuna salad with tomato/Bell pepper, 2 toast (342 cal, 30 prot)
- 90 gr turkey ham (90 cal, 19 prot)
- 269 gr apple (129 cal/0.5 prot)
- 73 gr chicken, 200 gr mushrooms, 173 gr bean sprouts (216 cal, 34 prot)
- prunes, 2 toast, 125 gr avocado (390 cal/9.1 prot)
- prunes (126 cal)


Total calories: 1535
Total protein: 116.5

Oh my god: my weight dropped to 72.3 kg!!!!!! I cant remember when I last was below 73 kg. Even when I worked out like possessed and ate only 1200 calories (2009), I did not get below 73 kg. This is AMAZING!!!!!!! That means Ive achieved my first goal, which was 72.5 kg. On my way to 69 kg!!!!! I feel it is within in reach, :))))

Today was not a cardio day, but as I couldnt go for a walk outside (its pouring down) I decided to use the treadmill.

Treadmill, 60 min, 6.8 km/h
15m 0.5%
25m 1%
20m 0%

Bench press
20x 10 kg
10x 15 kg
10x 17.5 kg
8x 20 kg

Db pull-over incl. abs
4x 20x 12 kg

Today: 72.3 kg
Target: 69.9 kg
 
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18 July 2011

Food:

- 2 fried eggs, 2 toast (285 cal/17.1 prot)
- apple (65 cal)
- 250 gr quark, 109 gr banana (247 cal, 26.2 prot)
- tuna salad, 60 gr salad, 69 gr bell pepper, 130 gr cucumber, 114 gr tomato (275 cal/43.5 prot)
- 90 gr turkey ham (90 cal, 19 prot)
- 250 gr quark, apple (200 cal, 25 prot)
- potatoes, prawns, vegies, white wine (dinner at my friends house, no idea how many calories)

Total calories: 1162
Total protein: 130.8

Wow, lost even more weight today. Down to 72 kg, on my PTs scales that would be 71.5 kg. Incredible. It cant be water because Im drinking loads of water.

Today: 72 kg
Target: 69 kg
 
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Your doing amazing. Congrats on that milestone of breaking 73KG. I can't wait to beat my plateau of the last decade or so.

I love this:

My challenge is to enjoy the Spanish food but to eat till satisfaction - not till Im stuffed.
Click to expand...

That in words should be my goal of every meal out. But I always find it difficult with the portion sizes and the social stuff. That's something I need to focus on badly if I want to break my milestone.

Good to hear you've recovered mostly from your back injury. Nagging injuries aren't fun!
 
Thanks Ken, its truely an AMAZING feeling when you break a two decade plateau. I even triple checked to make sure I wasnt imaging it. For me, the most important things are consistency in eating and training according to plan.

Social drinking remains a challenge though - I love wine!
 
19 July 2011

Food:

- 250 gr quark, 105 gr banana (245 cal, 26 prot)
- 90 gr turkey ham (90 cal, 19 prot)
- 2 toast, 2 fried eggs (285 cal, 17 prot)
- tuna salad, 200 gr tomatoes (246 cal, 43 prot)
- 130 gr chicken, 2 toast (315 cal, 44 prot)
- 275 gr apple (132 cal)
- 2 toast, peanutbuttur (226 calories, 5 prot)

Total calories: 1539
Total protein: 154

Treadmill, 31 minutes
10 min 7 km/h
6 min 7.4 km/h
5 min 7.9 km/h
4 min 8.5 km/h
3 min 9.1 km/h
2 min 9.7 km/h
1 min 10.1 km/h

The cardio wasnt that intense. The most difficult part was walking 7.9 km/h.

Today: 72.2 kg
Target: 69.9 kg
 
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20 July 2011

Food:

- 90 gr turkey ham (90 cal, 19 prot)
- 250 gr. quark, 101 gr apple (298 cal, 25 prot)
- 193 gr cucumber, 215 gr tomato, 75 gr Bell pepper, 33 gr feta, 50 gr pasta, 2 egg whites (371 cal, 23 prot)
- 265 gr apple (127 cal, 0.5 prot)
- melon (34 cal)
- yoghurt (85 cal, 9 prot)
- sushi (281 cal, 19 prot)
- chicken, 2 toast (286 cal, 40 gr prot)

Total calories: 1572
Total prot: 135

Trained my shoulders and arms with my PT. Was a good session, focus on technique.

Today: 71.9 kg
Target: 69.9 kg
 
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overtherainbow said:
You eat barely any carbs at all. How do you manage it????!
Click to expand...

Thats actually a good point. Its not a deliberate choice, I simply havent paid attention to the amount of carbs. Normally, I eat kidney beans and lentils regurlarly but havent felt like cooking a real meal this week.

Ok, note to self: pay attention to carbs! Ill track it for a few days to see how low/high it really is.
 
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21 July 2011

Food:
- toast, peanut butter (163 cal, 6.6 prot, 7,3 carbs)
- 136 gr apple, 250 gr quark, (215 cal, 25 prot, 27 carbs)
- pizza, green salad (??????)
- 2 apples, 1 toast with peanut butter

Had lunch outside the office and ate pizza. Hello carbs! It was a vegetarian, thin crusted pizza without much cheese so I hope it was not totally catastrophic calorie wise.

And now, I am dying for a glass of red wine, or two...

Treadmill: 60 min at 7 km/h
- 15 min 1%
- 15 min 1.5%
- 25 min 1%
- 5 min 0.5%


Today: 71.6 kg
Target: 69,9 kg
 
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22 July 2011

Food:

- toast, peanut butter (113 cal, 4.8 prot, 9.3 carbs)
- 250 quark, 103 banana, 111 apple (295 cal, 26.5 prot, 47.5 carbs)
- 257 gr apple (123 cal, 0.7 prot, 32.9 carbs)
- 245 kidney beans, 165 mushroom, 140 bell pepper (340 cal, 27 prot, 42 carbs)
- 250 quark, 250 blueberries (293 cal, 26.9 prot, 47 carbs)
- 155 tuna, 200 tomatoes, 70 bell pepper, 2 toast (327 cal, 47.1 prot, 28 carbs)

Total calories: 1481
Total protein: 112
Total carbs: 207

Trained chest and back with PT.

Today: 72.0 kg
Target: 69.9 kg
 
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I can't believe you ate so few cards without it being a concious decision!

Thin crust pizza is fine! lol @ "hello carbs" :)

I used to work in a pizza shop and had a whole deep pan pizza to myself every night, loaded with cheese and pepperoni, I thought that was healthy lol, shows how far I've come :) It must've been over 1500 calories, oops.

What's your job?
 
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