Dutchie kicking ass

So, its been an excellent week:

- I lost 2.7 kg, :)
- Drank alcohol only once (ok, I admit, I had 3 glasses)
- Kept to my goal of eating around 1500-1600 calories most of the time
- Did 180 minutes of low intensity cardio, 31 minutes of medium intensity cardio, and worked with weights 3 times

I havent spent any time outside because it was pouring down most of the time, :( (there are limits to how far I want to push this!).

The toughest part is not drinking wine. My partners in my crime are on vacation next week so that might actually make it easier (but boring, damn, I wish wine was superhealthy).

Last but not least, I passed my Spanish exam! In the past year, I took classes at level 1 and passed the exam in June. Than I did some self-study and the 2 week course in Salamance, and took the level 2 exam this week and passed it, :) Its nice - I skipped a year - but the downside is that it means that I will really have to study hard this year at level 3 (there are 5 levels in total, each level is 1 year).
 
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23 July 2011

Food:
- toast, peanut butter (113 cal, 4.8 prot, 9.3 carbs)
- 2 toast, 2 fried eggs (285 cal, 17 prot, 8 carbs)
- 100 gr turkey ham (104 cal, 21 prot)
- 2 toast, 215 tomatoes, 145 cucumber, 20 feta (204 cal, 10.8 prot, 29.6 carbs)
- 132 apple (63 cal, 0.4 prot, 16.9 carbs)
- 150 mushrooms, 200 brocoli, 255 chickpeas (394 cal, 25.2 prot, 62.1 carbs)
- 125 banana, 250 quark (261 cal, 26.4 prot, 38.5 carbs)

Calories: 1424
Protein: 104.6
Carbs: 164

Bike: 60 min, low intensity
- 10 min 123 Watt
- 45 min 133 Watt
- 5 min 118 Watt


Today: 71.3 kg
Target: 69.9 kg
 
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Note

Prepared:
1. 150 mushrooms, 280 split peas (355 cal, 21.6 prot, 54 carbs)
2. 253 kidney beans, 150 mushrooms, 170 bell pepper (350 cal, 27.3 prot, 45.1 carbs)
3. 150 mushrooms, 255 egg plant (100 cal, 7.2 prot, 19.7 carbs)
4. 150 mushrooms, 282 egg plant (110 cal, 7.4 prot, 21 carbs)
5. 170 mushrooms, 320 egg plants (125 cal, 8.5 prot, 24.2 carbs)

70 parmaham (168 cal, 21 prot)
 
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24 July 2011

Food:
- 103 banana, 250 quark (242 cal, 26.1 prot, 33.5 carbs)
- 2 toast, peanut butter (226 cal, 9.8 prot, 18.6 carbs)
- 155 tuna, 108 tomatoes, 83 bell pepper, 2 toast (314 cal, 44.1 prot, 25.2 carbs)
- 50 prunes (96 cal, 0.8 prot, 22 carbs)
- 105 chicken, 100 broccoli (207 cal, 36.4 prot, 12.6 carbs)
- 70 Parma ham, 2 egg whites (204 cal, 28.2prot)

Had a fabulous evening with a friend. Drank way too much, lool.

Total calories: 1289 + 750 ml white wine + thin crusted pizza without cheese, :) and à zillion prunes
Total protein: 139
Total carbs: 111.9

Had my outdoor walk, :) Power walked 45 minutes, including 15 minutes of running, AVH 154.

Today: 71.4 kg
Target: 69.9 kg
 
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25 July 2011

Food:
- 250 quark, 108 banana (246 cal)
- 130 entrecote, spinach (300 cal)
- 1 toast, 2 fried eggs (284 cal)

Total calories: 830

Crazy day, worked non-stop till 7 pm. After yesterday's food and booze I wasnt hungry.

Today: 72.4 kg
Target: 69.9 kg
 
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26 July 2011

Food:
- 124 banana (110 cal, 1.4 prot, 28.3 carbs)
- 51 salad, 71 tomato, 175 cucumber, 145 Bell pepper, 127 chicken (292 cal, 42.4 prot, 15.4 carbs)
- 274 apple (132 cal, 0.7 prot, 35.1 carbs)
- 170 mushrooms, 320 eggplant (125 cal, 8.5 prot, 24.2 carbs)
- melon (34 cal, 2.4 prot, 6 carbs)
- 90 turkey ham (90 cal, 19 prot)
- 250 quark (150 cal, 25 prot, 10 carbs)

Total calories: 933 + muesli
Total prot: 94.3
Total carbs: 118.4 + muesli

Another crazy day at work. Returned home quite late, and decided to up my calories for the day by adding some muesli to the quark. Im pretty sure that I havent crossed 1500 calories.


Bike, 31 minutes, AVH 118, max 142
10, 117 Watt (75/85 rpm)
6, 123 Watt (85/95 rpm)
5, 133 Watt (75/85 rpm)
4, 143 Watt (85/95 rpm)
3, 153 Watt (75/85 rpm)
2, 162 Watt (85/95 rpm)
1, 168 Watt (75/85 rpm)

Chest press
20x 10 kg
10x 15 kg
10x 17.5 kg
10x 20 kg

Bench pull over + abs
4x20x10 kg (the 12 kg weights were damaged - 14 kg was too much)

Looking at ceiling (quadriceps)
4x20

Today: 71.7 kg
Target: 69.9 kg
 
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27 July 2011

Food:
- toast, peanut butter (163 cal, 6.6 prot, 7.3 carbs)
- 250 gr quark, 105 gr banana (243 cal, 26.1 prot, 33.9 carbs)
- 233 apple (112 cal, 06. prot, 29.8 carbs)
- 150 mushrooms, 280 split peas (355 cal, 21.6 prot, 54 carbs)
- 90 gr turkey ham, (90 cal, 19 prot)
- 103 chicken, 2 toast (270 cal, 36.6 prot, 16 carbs)
- 90 turkey ham (90 cal, 19 prot)

Total calories: 1323
Total protein: 129
Total carbs: 141

Had a great work out with my PT, focusing on shoulders and back, :) He showed me a video of Crossfitness competition - a very challenging contest that he himself wants to train for. Must say that I was impressed with the contesters.

Today: 71.1 kg
Target: 69.9 kg
 
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28 July 2011

Food:

- 2 toast, 2 fried eggs (285 cal, 17 prot, 8 carbs)
- 229 apple (110 cal, 0.6 prot, 29.6 carbs)
- 150 mushrooms, 282 egg plant, cold pork (354 cal, 46.6 prot, 21 carbs)
- 123 banana, 250 quark (259 cal, 26.3 prot, 38 carbs)
- 90 turkey ham (90 cal, 19 prot)
- 2 toast, peanut butter (226 cal, 9.8 prot, 18.6 carbs)
- 2 toast, peanut butter (226 cal, 9.8 prot, 18.6 carbs)

Calories: 1557
Protein: 129
Carbs: 152.8

My body is going through an amazing transformation this month. I am getting so many compliments this week. What I like is that people tell me I dont just look like I have lost weight, I look very FIT, like somebody who works out. That is music to my ears, :)


Today: 70.8 kg
Target: 69.9 kg
 
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29 July 2011

Food:

- toast, peanut butter (113 cal, 4.8 prot, 9.3 carbs)
- 90 turkey (90 cal, 19 prot)
- 215 apple (103 cal, 0.6 prot, 27.5 carbs)
- 250 quark, 110 apple (203 cal, 25.3 prot, 24.1 carbs)
- 253 kidney beans, 150 mushrooms, 170 bell pepper (350 cal, 27.3 prot, 45.1 carbs)
- 2 toast, 122 avocado, 113 chicken (481 cal, 42 prot, 26 carbs)
- toast, peanut butter (163 cal, 6.6 prot, 7.3 carbs)

Total calories: 1503
Total protein: 125
Total carbs:139

Trained arms with PT.

Today: 71.2 kg
Target: 69.9 kg
 
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Summary week 2

My second week went well:

- 76 minutes of medium/high intensity cardio, 60 min of low intensity cardio
- 3x weight training
- drank alcohol once (ahum, a bottle)
- ate below 1600 calories every day apart from the day I drank wine
- lost 600 grams (thats amazing after the major drop last week)
- bf 31.3 (was 33.2 a month ago)

Ive been reading up on fitness models - the amount of work they put in their body is amazing. But than, their body is their job! Inspiring to read though.
 
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30 July 2011 (Saturday)

Food:
- toast, peanut butter (113 cal, 4.8 prot, 9.3 carbs)
- 149 banana, 250 quark (283 cal, 26.6 prot, 44 carbs)
- toast, 90 turkey ham (140 cal, 21.3 prot, 8 carbs)
- 113 tomatoes, 62 bell pepper, 50 lettuce, 155 tuna, 2 toast (316 cal, 47 prot, 24 carbs)
- 197 apple (95 cal, 0.5 prot, 25.2 carbs)
- BBW - steak, potato salad, tomato, icecream, chocolate mousse, 3 wine

Total calories: 947 + BBQ
Total prot: 00 + BBQ
Total carbs:110.5 + BBQ

Bike: 60 min, AHR 119, MHR 136
5/123 Watt
45/133 Watt
4/118 Watt

Im very tired today and I have a lot of tension in my back. Took a nap and ended up sleeping a long time. Also went for a massage, as Ive been having the back tension for several days now. Im about to go to a BBQ at my friends house. Her mother and sister are over from the US and I am looking forward to meeting them.

Had a nice evening. And with that I also had my cheat meal for the week, :)

Today: 71.4 kg
Target: 69.9 kg
 
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its great your seeing some good changes and getting the compliments :), crossfit can be challenging, I think you could give it a try :)
 
31 July 2011

Food:
- 2 fried eggs, toast (284 cal, 17.2 prot, 16 carbs)
- 130 tomato, 50 salad, 33 feta (111 cal, 5 prot, 6 carbs)
- 134 avocado, 1 toast (264 cal, 5 prot, 19.4 carbs)
- 100 mushrooms, 255 eggplant (100 cal, 7.2 prot, 19.7 carbs)
- 250 quark, 217 apple (254 cal, 25.6 prot, 38.8 carbs)
- 150 shrimp (159 cal, 30.5 prot, 1.4 carbs)
- 2 toast, peanut butter (226 cal, 9.6 prot, 18.6 carbs)

Total calories: 1434
Total protein: 97
Total carbs: 119

Power walk, 60 minutes, AvH 129

Today: 71.4 kg
Target: 69.9 kg
 
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Trusylver said:
its great your seeing some good changes and getting the compliments :), crossfit can be challenging, I think you could give it a try :)
Click to expand...

It's my crazy PT who wants to enter the crossfit competition, :) He started training for it this week. It's not for me yet, in terms of training I'm an advanced beginner at best. But I like reading about it and watching videos - very inspiring! I admire the mixture of speed, endurance, coordination and strength of the competitors.
 
Note

Prepared:
- 133 bell pepper, 246 kidney beans (300 cal, 22 prot, 39 carbs)
- 142 bell pepper, 249 kidney beans (305 cal, 23 prot, 40 carbs)
- 155 tuna, 129 tomato (197 cal, 41.5 prot, 5 carbs)
 
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I did some more research, and Im estimating that my bodyfat should be around 25% when Im around 66 kg, and around 20% when Im about 61 kg. Time will tell how accurate this estimate is, :)

I also figured that I should aim at:
- 112 to 135 gram protein
- 150 to 206 gram carbs

To me, total calories are the priority. But Im curious and want to experiment a bit to see how easy it is to get the balance between proteins and carbs rights.
 
Compliments are GREAT!

Glad your getting so excited about the crossfit competition. Remember that everyone starts out a beginner :)
 
1 August 2011

Food:
- toast, peanut butter (113 cal, 4.8 prot, 9.3 carbs)
- 213 apple (102 cal, 0.6 prot, 27.3 carbs)
- 250 quark, 161 banana, 10 fl. de millet (320 cal, 29.4 prot, 60.9 carbs)
- tuna mix, 218 tomatoes, 50 pasta (412 cal, 49.6 prot, 41.7 carbs)
- 100 broccoli (34 cal, 2.8 prot, 6.6 carbs)

Total calories: 981
Total protein:87.2
Total carbs: 144.9

Today: 71.3 kg
Target: 69.9 kg
 
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