Dutchie kicking ass

1 August 2011

Food:
05:30 toast, peanut butter (113 cal, 4.8 prot, 9.3 carbs)
07:30 250 quark, 161 banana, 10 fl. de millet (320 cal, 29.4 prot, 60.9 carbs)
12:15 - 13:00 work-out
13:00 tuna mix, 218 tomatoes, 50 pasta (412 cal, 49.6 prot, 41.7 carbs)
16:00 213 apple (102 cal, 0.6 prot, 27.3 carbs)
18:40 128 chicken, 150 broccoli, 100 mushrooms (284 cal, 47 prot, 13.1 carbs)
20:00 toast, 144 avocado (280 cal, 5.2 prot, 20.2 carbs)

Total calories: 1511
Total protein:136.6
Total carbs: 172.5

Arggg, I forgot that today is a public holiday in Swiss so the gym doesn't open until 10 am. Anyway, I made it to work very early so will use lunch for a work-out.

60 min Bike, AVH 122, MHR 147, 1 minute recovery: 33

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)

Today: 71.3 kg
Target: 69.9 kg
 
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2 August 2011

Food:
- toast, peanut butter (113 cal, 4.8 prot, 9.3 carbs)
Work-out
- 250 quark, 10 fl.de millet, 165 banana (374 cal, 29.4 prot, 61.6 carbs)
- 132 chicken, 94 broccoli, 196 mushrooms, 50 pasta (468 cal, 55.9 prot, 46.2 carbs)
- 240 apple (115 cal, 0,6 prot, 30.7 carbs)
- yoghurt (85 cal, 9 prot, 10 carbs)
- 142 bell pepper, 249 kidney beans (305 cal, 23 prot, 40 carbs)

Total calories: 1458
Total protein: 122.7
Total carbs: 207

Bench press:
20x10 kg
4x17.5 kg
8x 20 kg
6x 22.5 kg
6x 25 kg
20x 15 kg

DB bench pull over, incl. abs:
4x20x12kg

Jumping pull ups
4x6

42 minutes Powerwalk, outside (hilly!), AVH 142. Went for a lunch time walk with a colleague. He has very long legs, and the route was very hilly, which turned it into a full-out Powerwalk for me.

Today: 71 kg
Target: 69.9 kg
 
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Its amazing how your own perceptions can change. 72.5 kg used to be my ultimate goal - I've never even seriously considered going below that number (other than in 'wishful thinking').

Now, I am completely convinced that I will go below 70 kg and that I am going to arrive at 25% body fat, and ultimately at 21%. There is no doubt in my mind. I can feel that it is within my reach. I can picture it. I can smell it. It's here! :)
 
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3 August 2011

Food:
- 2 toast, peanut butter (226 cal, 9.6 prot, 18.6 carbs)
- 250 quark, 151 banana, 10 fl. de millet (361 cal, 31.2 prot, 58.4 carbs)
- 90 turkey ham (90 cal, 19 prot)
- 133 bell pepper, 246 kidney beans (300 cal, 22 prot, 39 carbs)
- 232 apple (111 cal, 0.6 prot, 29.7 carbs)
- 101 chicken, 322 tomato, 164 cucumber (245 cal, 35.1 prot, 16.2 carbs)
- 2 toast, 2 fried eggs (285 cal, 17 prot, 16 carbs)
- protein shake with quark (256 cal, 50 prot, 10 carbs)

I decided to up my calories on Wednesdays because that is the most intense day work-out wise. Im still eating below maintenance level though. The protein shake is an experiment. I prefer to get my protein from normal food, but for convenience sake it is sometimes handy to be able to have a quick shake.

UPDATE: the taste of protein mixed with water is utterly disgusting and I can't stand the smell. It was better when I mixed with quark. But, hey, no point in doing that as my quark already contains 25 grams of protein. The mixture was a protein BOMB with 50 gram of protein, he, he.


Had a kick ass lower body work-out with PT.

Total calories: 1875
Total protein: 185
Total carbs:187.9

Today: 70.7 kg
Target: 69.9 kg
 
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Food:
- 2 toast, 141 avocado, 51 tomato (333 cal, 9.4 prot, 29.9 carbs)
- 90 turkey ham (90 cal, 19 prot)
- 250 quark, 174 banana (296 cal, 26.8 prot, 47.4 carbs)
- 155 tuna, 73 bell pepper, 109 cucumber, 290 tomato) (258 cal, 43 prot, 18 carbs)
- 2 wine, steak, salad, some french fries

Was doing well until I went out for drinks and dinner at the lake. On the bright side, I drank half of what I normally would have drunk and I did not give in to very strong crap food cravings when I got home. Still à bit disappointing though. No more alcohol this week!

Total calories: 977
Total protein: 98.2
Total carbs: 95.3

Wow, Im very sore today! Im glad I wasnt planning on going to the gym, :) Today my body fat was 30.1, thats a percentage lower than last week.

Today: 71.3 kg
Target: 69.9 kg
 
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4 August 2011

Food:
- 2 toast, peanutbutter (226 cal, 9.6 prot, 18.6 carbs)
- 143 banana, 110 fl. de millet, 250 quark (304 cal, 29.2 prot, 56.8 carbs)
- 90 turkey ham (90 cal, 19 prot)
- 100 snowpeas, 158 mushrooms, 107 chicken (254 cal, 40.9 prot, 12.8 carbs)
- 90 turkey ham (90 cal, 19 prot)
- 137 avocado, 2 toast (319 cal, 7.3 prot, 27.6 carbs)
- toast, turkey ham (140 cal, 21.6 prot, 16 carbs)
- 211 apple (101 cal, 0.6 prot, 27 carbs)

Didnt feel like cooking so ate rather boring food today, turkey, turkey and turkey.

Total calories: 1524
Total protein: 147
Total carbs: 159

Had a great workout focused on back with PT.
Treadmill, 31 min, AVH 148.

Today: 71.3 kg
Target: 69.9 kg
 
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Week 3 flew by, cant believe another week has gone. Overall, did very well with my training program, and reasonably well with my diet.

- 180 min low intensity cardio, 73 min medium intensity cardio
- 3 intense workouts with weights
- drank wine twice (3 glasses and 2 glasses)
- kept calories below 1600, apart from 2 days. Experimented with higher calories on my most intense training day
- havent given in to my usual post-alcohol cravings!!!! (thats à big thing to me)
- lost 200 gram, body fat at 30.5

Next week will be a major challenge because my sister is coming over for à week, and Im taking several days off work. We tend to pig out when together because we like the same food and drinks.
 
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5 August 2011

Food:

- 250 quark, 20 millet (224 cal, 27.6 prot, 24 carbs)
- 109 chicken, 2 toast, 188 cucumber, 239 tomato, 90 bell pepper (369 cal, 42.5 prot, 34.8 carbs)
- toast, 90 turkey ham (140 cal, 21.3 prot, 8 carbs)
- 147 prawns, 33 chorizo, 2 fried eggs, 2 toast (604 cal, 53.7 prot, 19.6 carbs)
- 80 prunes (158 cal, 1.2 prot, 36 carbs). Update: finished the prunes.....

Total calories: 1837
Total protein:150
Total carbs: 240

Today, Im reorganizing my wardrobe. Everything that has become baggy will go, :) I also grilled a ton of chicken breast and egg plants so my freezer filled again, :)

Treadmill, 60 minutes, 7 km/h, ran the last 10 minutes, Heart rate meter didnt function properly but the exercise felt good.

Today: 71.2 kg
Target: 69.9 kg
 
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Oh my god, I stocked up for my sister 's stay. Im going to out do myself and not touch any of it. Id better get out of the house now before the wasabi peanuts start calling my name.
 
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Trusylver, I love training with weights and I enjoy going to the gym, it makes me feel great. There are so many different things you can do to train a muscle: you can vary speed, weight, exercises, the order in which you do them, sets, reps and it all requires complete focus. And I obviously like the results and the way it changes my body, :)

I had to learn how to pace myself. The good thing about pacing myself (apart from avoiding injuries) is that it keeps me very eager to work with weights so I go full-out 3 days a week.
 
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7 August 2011

Food:

- 2 toast, peanut butter (226 cal, 9.6 prot, 18.6 carbs)
- 111 banana, 10 millet, 250 quark (284 cal, 26.5 prot, 38 carbs)
- 2 toast, 140 tuna, 109 tomato, 90 bell pepper, 65 celery, 50 lettuce (315 cal, 42.5 prot, 26 carbs)
- 154 shrimp, 224 celery, 135 bean sprouts (196 cal, 40.1 prot, 53 carbs)
- 2 toast, peanut butter (226 cal, 9.6 prot, 18.6 carbs)

Total calories: 1247
Total protein: 128.3
Total carbs: 149.2

I enjoy reading recipes, but for myself I cook rather basic meals. So for anybody looking for a super quick (less than 5 minutes!) and healthy tuna recipe, here is mine:

Put a can of tuna, about 4-5 cherry tomatoes, 1/2 bell pepper, a stick of celery, and a dried chilli pepper in a food processor. Add a pinch of salt, squeeze 1/2 lemon and add some red wine vinegar. Push the button until you like the substance. Its easy to make several portions in one go. I usually eat it with toasted whole wheat bread or whole wheat pasta.

Total calories:825
Total protein: 78.6
Total carbs: 82.6

Bike, 55 min, AVH 120, max, 141
10 min 123 Watt
25 min 133 Watt
20 min 143 Watt

Walked 2x 45 minutes.
My body seems to enjoy 71.3 kg, I keep getting this number. Fine with me, Im most happy to stabilise at 71.3 for awhile (much better than 75!).

Today: 71.3 kg
Target: 69.9 kg
 
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Note

Prepared:
- 109 mushrooms, 264 chick peas (340 cal, 20.6 prot, 46 carbs)
- 168 Bell pepper, 250 kidney beans (307 cal, 22.7 prot, 40 carbs)
- 139 bell pepper, 265 kidney beans (314 cal, 24 prot, 40 carbs)
 
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8 August 2011

Food:
- toast, peanut butter (113 cal, 4.8 prot, 9.3 carbs)
- 108 banana, 10 millet, 250 quark (177 cal, 28.8 prot, 45.8 carbs)
- 139 bell pepper, 265 kidney beans (314 cal, 24 prot, 40 carbs)
- 169 cucumber, 218 tomato, 78 bell pepper, 106 chicken (266 cal, 36.9 prot, 16.9 carbs)
- toast, peanut butter (113 cal, 4.8 prot, 9.3 carbs)
- 160 smoked salmon (293 cal, 34 prot)

Total calories: 1276
Total protein: 134
Total carbs: 121.3 carbs

Today Im a bit bloated and tired. I ate late last night and TOM is around the corner. Tomorrow bench press, pull overs and chins :) Looking forward to doing more than last week. I may do 30 min cardio afterwards.


Today: 71.4 kg
Target: 69.9 kg
 
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A filled freezer, saying bubbye to baggy clothes, and you are on fire with the workouts- it doesn't get much better! So don't feel down girly, your doing fabulously!!!!

Are you going to start upping your calories to maintenance soon?
 
overtherainbow said:
A filled freezer, saying bubbye to baggy clothes, and you are on fire with the workouts- it doesn't get much better! So don't feel down girly, your doing fabulously!!!!

Are you going to start upping your calories to maintenance soon?
Click to expand...

:iagree:

:hurray: Totally impressed with the pull ups!! That is some upper arm strength!! Way to go!!! :hurray:
 
9 August 2011

Food:
- 2 toast, peanut butter (226 cal, 9.6 prot, 18.6 carbs)
- 120 banana, 10 millet, 250 quark (188 cal, 28.9 prot, 48.6 carbs)
- 244 apple (117 cal, 0.7 prot, 31.2 carbs)
- 234 cucumber, 213 tomato, 63 bell pepper, 90 chicken (231 cal, 31.8 prot, 17.2 carbs)
- 2 toast, fried eggs (377 cal, 23.4 prot, 17.2 carbs)
- 160 smoked salmon, 2 toast (393 cal, 38.6 prot, 16 carbs)

Total calories: 1532
Total protein: 133
Total carbs: 148

Bench Press:
20x 12.5kg
4x 22.5 kg
8x 25 kg
6x 25 kg
20x 15 kg

Partial Chin ups
4x6
Bench pull over with abs + jumping pull ups (so no rest in between sets)
4x20x 12 kg
4x6 (jumping pull ups)

Bike, 31 minutes, AVH 126, MHR 150, 1 minute recovery 36
10 min 128 watt
6 min 138 watt
5 min 148 watt
4 min 158 watt
3 min 168 watt
2 min 173 watt
1 min 178 watt


Today: 71.3 kg
Target: 69.9 kg
 
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