Sweat Daily
New member
A19 August 2011
Food:
Today: 71 kg
Target: 69.9 kg
Food:
Today: 71 kg
Target: 69.9 kg
Dutchie kicking ass
- Thread starter Sweat Daily
- Start date
Sweat Daily
New member
19 August 2011
Food
Calories: 1419
Protein: 155,8
Carbs: 143
Fat: 27
Decided on weights for DB work out.
Today: 71 kg
Target: 69.9 kg
Food
Calories: 1419
Protein: 155,8
Carbs: 143
Fat: 27
Decided on weights for DB work out.
Today: 71 kg
Target: 69.9 kg
Sweat Daily
New member
20 August 2011
- 311 Grapefruit (100 cal, 2 prot, 25.2 carbs, 0.3 fat)
- 2 toast, 2 fried eggs (285 cal, 16.9 prot, 16.5 carbs, 16.1 fat)
- 100 blueberries, 250 quark, 30 protein powder (321 cal, 52.7 prot, 25.1 carbs 0.8 fat)
- 113 raw salmon (207 cal, 22.5 prot, 12.3 fat)
Calories: 912
Protein: 94,1
Carbs: 66,8
Fat: 29,5
Today: 70,7 kg
Target: 69.9 kg
- 311 Grapefruit (100 cal, 2 prot, 25.2 carbs, 0.3 fat)
- 2 toast, 2 fried eggs (285 cal, 16.9 prot, 16.5 carbs, 16.1 fat)
- 100 blueberries, 250 quark, 30 protein powder (321 cal, 52.7 prot, 25.1 carbs 0.8 fat)
- 113 raw salmon (207 cal, 22.5 prot, 12.3 fat)
Calories: 912
Protein: 94,1
Carbs: 66,8
Fat: 29,5
Today: 70,7 kg
Target: 69.9 kg
overtherainbow
New member
A2cms off your waist is brill 
Your training programme sounds mega intense.
What does protein powder taste like?
To edit a post, click the paper clip icon in the bottom left corner of it.
Your training programme sounds mega intense.What does protein powder taste like?
To edit a post, click the paper clip icon in the bottom left corner of it.
Sweat Daily
New member
Hey there, Im still following my food plan, working out and today Im at 70.6 kg. Its only Wednesday, so Im thinking I may hit the low 70s at the end of the week. And may be, just may be I might see the magical 6 on the scale.
The new work out is actually less easy than I imagined it to be because of the high reps and the short rest periods. The weather here is AWESOME - sometimes I wish I was a kept woman so I could enjoy the sun more. Am going out on a date, for like the first time ever, ha, ha, ha. I dont really date. I met my last bf in the gym, and there was so much chemistry between us that when we finally went out for dinner it was a given that we would be together. Anyway, I see it more as a way to meet new people (that dont work for my organization) than that Im looking to get romantically involved but you never know.
The new work out is actually less easy than I imagined it to be because of the high reps and the short rest periods. The weather here is AWESOME - sometimes I wish I was a kept woman so I could enjoy the sun more. Am going out on a date, for like the first time ever, ha, ha, ha. I dont really date. I met my last bf in the gym, and there was so much chemistry between us that when we finally went out for dinner it was a given that we would be together. Anyway, I see it more as a way to meet new people (that dont work for my organization) than that Im looking to get romantically involved but you never know.
Sweat Daily
New member
Date: 22-aug, weight: 71,3 kg
Calories: 1359, Protein: 160, Carbs: 86, Fat: 42
100 blueberries, 250 quark, 30 protein powder (321 cal, 52.7 prot, 25.1 carbs, 0.8 fat)
90 turkey (90 cal, 19 prot, 0.2 carbs, 0.7 fat)
193 broccoli, 100 mushroom, 103 chicken (258 cal, 40,5 prot, 16 carbs, 4.8 fat)
90 turkey (90 cal, 19 prot, 0.2 carbs, 0.7 fat)
173 gazpacho (89 cal, 1,8 prot, 8.9 carbs, 5.9 fat)
2 toast, 20 peanut butter (226 cal, 9.8 prot, 18.6 carbs, 12.3 fat)
2 toast, 2 fried eggs (285 cal, 17.1 prot, 16.8 carbs, 16.1 fat)
Bike: 60 minutes (10 min 133, 50 min 143), felt very good
Smith machine work-out Deadlift: 3x20x15 kg, Rowing on bench: 3x20x10 kg, Bench press: 3x20x12.4 kg, Row chins: 3x20x7.5 kg (all sets with 30 seconds rest).
Felt very good
Date: 23-aug, Weight: 71 kg
Calories: 1509, Protein 142, Carbs: 119, Fat: 58
250 quark, 30 protein powder, 20 millet (333 cal, 54.3 prot, 24 carbs, 1.5 fat)
255 broccoli, 90 mushrooms, 50 bean sprouts, 110 chicken (194 cal, 45,6 prot, 22.8 carbs, 5,4 fat)
90 turkey (90 cal, 19 prot, 0.2 carbs, 0.7 fat)
442 gazpacho (222.5 cal, 5.2 prot, 22.5 carbs, 14.7 fat)
2 toast, peanut butter (226 cal, 9.8 prot, 18.6 carbs, 12.3 fat)
2 toast, 146 avocado, 55 tomato (344 cal, 8 prot, 31 carbs, 23.6 fat)
Treadmill: 60 minutes, ran during 3 songs. Was very tired, napped for 1 hour
Date: 24-aug, Weight: 70,6 kg
Calories: 1447, Protein: 186, Carbs: 104, Fat: 38
2 toast, peanut butter (226 cal, 9.8 prot, 18.6 carbs, 12.3 fat)
250 quark, 30 protein powder, 20 millet (333 cal, 54.3 prot, 24 carbs, 1.5 fat)
244 broccoli, 84 bean sprouts, 84 mushrooms, 101 chicken (293 cal, 54,3 prot, 23.8 carbs, 5,1 fat)
140 tuna, 98 tomato, 52 bell pepper, 60 lettuce (226 cal, 34.5 prot, 6.9 carbs, 4.6 fat)
2 toast, peanut butter (226 cal, 9.8 prot, 18.6 carbs, 12.3 fat)
1 toast, 90 turkey ham (140 cal, 21.2 prot, 8 carbs, 2 fat)
melon (34 cal, 2.4 prot, 6 carbs)
Benjamin, lower body
Date: 25-aug Weight: 71.1 kg
Calories: 1292, Protein: 154,3, Carbs: 103, Fat: 27,1
2 toast, 2 fried eggs (285 cal, 17.1 prot, 16.8 carbs, 16.1 fat)
300 mango (196 cal, 1.6 prot, 42 carbs, 1.6 fat)
250 quark, 30 protein powder, 20 millet (333 cal, 54.3 prot, 24 carbs, 1.5 fat)
137 broccoli, 122 mushrooms, 117 pepper, 178 chicken (388 cal, 62,3 prot, 20 carbs, 7,5 fat)
90 turkey (90 cal, 19 prot, 0.2 carbs, 0.4 fat)
And a few tapas at a party. Did not drink alcohol.
Date: 26-aug Weight: 71 kg
Calories: 1491, Protein: 166, Carbs: 129, Fat: 35
1 toast, peanut butter (113 cal, 4.9 prot, 9.3 carbs, 6.1 fat)
250 quark, 30 protein powder, 20 millet (333 cal, 54.3 prot, 24 carbs, 1.5 fat)
236 eggplant, 99 chicken (220 cal, 31.1 prot, 13.7 carbs, 4.1 fat)
180 turkey (180 cal, 38 prot, 0.4 carbs, 1.4 fat)
300 mango, chocolate mousse (392 cal, 12 prot, 64 carbs, 7.4 fat)
1 toast, 90 turkey (140 cal, 21.3 prot, 8 carbs, 5.4 fat)
1 toast, peanut butter (113 cal, 4.9 prot, 9.3 carbs, 6.1 fat)
Lunges 1 leg: 3x20x 6 kg, Lunges: 3x20x6 kg, Chest incline: 3x20x6 kg Shoulder: 3x20x2 kg lunges, shoulder and kickback Half squat: 3x20x 8 kg Kickback: 3x20x3 kg Row 1 arm: 3x20x 8 kg (all with 30 seconds rest, needed longer rest when doing the lunges and shoulders at the end of my work-out)
Date: 27-aug , Weight: 71,2 kg
Calories: 1453, Protein 87.6, Carbs: 238, Fat: 20
250 quark, 30 protein powder, 20 millet (333 cal, 54.3 prot, 24 carbs, 1.5 fat)
150 grapes (104 cal, 1.1 prot, 27.2 carbs, 0.3 fat)
1 toast, 52 raw salmon, 33 feta, 53 cucumber, 133 tomato, 26 pepper, lettuce (282 cal, 19.4 prot, 16.3 carbs, 13.7 fat)
150 grapes (104 cal, 1.1 prot, 27.2 carbs, 0.3 fat)
150 grapes (104 cal, 1.1 prot, 27.2 carbs, 0.3 fat)
50 salad, 158 beets, 86 cucumber, 103 tomato (212 cal, 7.6 prot, 38.9 carbs, 1.8 fat)
50 abricots (105 cal, 1,3 prot, 24 carbs, 0.1 fat)
110 prunes (210 cal, 1.7 prot, 47.2 carbs, 0.3 fat)
Treadmill, 60 min, 7 km/h, ran for 3 songs, mostly at 2.5 per cent. Felt good.
Date: 28-aug Weight: 70,5 kg
Calories: 1475, Protein: 91,5, Carbs: 162,5, Fat: 43,7
40 oats, 21 apricots, 25 prunes, 100 blueberries (253 cal, 6.8 prot, 45 carbs, 3.6 fat)
75 raw salmon, 24 spring onions, 90 peppers, 56 tomato, 65 quinoa (432 cal, 25,9 prot, 48,3 carbs, 9,9 fat)
150 grapes (104 cal, 1.1 prot, 27.2 carbs, 0.3 fat)
267 salmon, 142 beets, 50 lettuce, 67 cucumber, 110 tomatos (590 cal, 56.9 prot, 20 carbs, 29.7 fat)
50 prunes (96 cal, 0.8 prot, 22 prunes, 0.2 fat)
45 minute walk
Calories: 1359, Protein: 160, Carbs: 86, Fat: 42
100 blueberries, 250 quark, 30 protein powder (321 cal, 52.7 prot, 25.1 carbs, 0.8 fat)
90 turkey (90 cal, 19 prot, 0.2 carbs, 0.7 fat)
193 broccoli, 100 mushroom, 103 chicken (258 cal, 40,5 prot, 16 carbs, 4.8 fat)
90 turkey (90 cal, 19 prot, 0.2 carbs, 0.7 fat)
173 gazpacho (89 cal, 1,8 prot, 8.9 carbs, 5.9 fat)
2 toast, 20 peanut butter (226 cal, 9.8 prot, 18.6 carbs, 12.3 fat)
2 toast, 2 fried eggs (285 cal, 17.1 prot, 16.8 carbs, 16.1 fat)
Bike: 60 minutes (10 min 133, 50 min 143), felt very good
Smith machine work-out Deadlift: 3x20x15 kg, Rowing on bench: 3x20x10 kg, Bench press: 3x20x12.4 kg, Row chins: 3x20x7.5 kg (all sets with 30 seconds rest).
Felt very good
Date: 23-aug, Weight: 71 kg
Calories: 1509, Protein 142, Carbs: 119, Fat: 58
250 quark, 30 protein powder, 20 millet (333 cal, 54.3 prot, 24 carbs, 1.5 fat)
255 broccoli, 90 mushrooms, 50 bean sprouts, 110 chicken (194 cal, 45,6 prot, 22.8 carbs, 5,4 fat)
90 turkey (90 cal, 19 prot, 0.2 carbs, 0.7 fat)
442 gazpacho (222.5 cal, 5.2 prot, 22.5 carbs, 14.7 fat)
2 toast, peanut butter (226 cal, 9.8 prot, 18.6 carbs, 12.3 fat)
2 toast, 146 avocado, 55 tomato (344 cal, 8 prot, 31 carbs, 23.6 fat)
Treadmill: 60 minutes, ran during 3 songs. Was very tired, napped for 1 hour
Date: 24-aug, Weight: 70,6 kg
Calories: 1447, Protein: 186, Carbs: 104, Fat: 38
2 toast, peanut butter (226 cal, 9.8 prot, 18.6 carbs, 12.3 fat)
250 quark, 30 protein powder, 20 millet (333 cal, 54.3 prot, 24 carbs, 1.5 fat)
244 broccoli, 84 bean sprouts, 84 mushrooms, 101 chicken (293 cal, 54,3 prot, 23.8 carbs, 5,1 fat)
140 tuna, 98 tomato, 52 bell pepper, 60 lettuce (226 cal, 34.5 prot, 6.9 carbs, 4.6 fat)
2 toast, peanut butter (226 cal, 9.8 prot, 18.6 carbs, 12.3 fat)
1 toast, 90 turkey ham (140 cal, 21.2 prot, 8 carbs, 2 fat)
melon (34 cal, 2.4 prot, 6 carbs)
Benjamin, lower body
Date: 25-aug Weight: 71.1 kg
Calories: 1292, Protein: 154,3, Carbs: 103, Fat: 27,1
2 toast, 2 fried eggs (285 cal, 17.1 prot, 16.8 carbs, 16.1 fat)
300 mango (196 cal, 1.6 prot, 42 carbs, 1.6 fat)
250 quark, 30 protein powder, 20 millet (333 cal, 54.3 prot, 24 carbs, 1.5 fat)
137 broccoli, 122 mushrooms, 117 pepper, 178 chicken (388 cal, 62,3 prot, 20 carbs, 7,5 fat)
90 turkey (90 cal, 19 prot, 0.2 carbs, 0.4 fat)
And a few tapas at a party. Did not drink alcohol.
Date: 26-aug Weight: 71 kg
Calories: 1491, Protein: 166, Carbs: 129, Fat: 35
1 toast, peanut butter (113 cal, 4.9 prot, 9.3 carbs, 6.1 fat)
250 quark, 30 protein powder, 20 millet (333 cal, 54.3 prot, 24 carbs, 1.5 fat)
236 eggplant, 99 chicken (220 cal, 31.1 prot, 13.7 carbs, 4.1 fat)
180 turkey (180 cal, 38 prot, 0.4 carbs, 1.4 fat)
300 mango, chocolate mousse (392 cal, 12 prot, 64 carbs, 7.4 fat)
1 toast, 90 turkey (140 cal, 21.3 prot, 8 carbs, 5.4 fat)
1 toast, peanut butter (113 cal, 4.9 prot, 9.3 carbs, 6.1 fat)
Lunges 1 leg: 3x20x 6 kg, Lunges: 3x20x6 kg, Chest incline: 3x20x6 kg Shoulder: 3x20x2 kg lunges, shoulder and kickback Half squat: 3x20x 8 kg Kickback: 3x20x3 kg Row 1 arm: 3x20x 8 kg (all with 30 seconds rest, needed longer rest when doing the lunges and shoulders at the end of my work-out)
Date: 27-aug , Weight: 71,2 kg
Calories: 1453, Protein 87.6, Carbs: 238, Fat: 20
250 quark, 30 protein powder, 20 millet (333 cal, 54.3 prot, 24 carbs, 1.5 fat)
150 grapes (104 cal, 1.1 prot, 27.2 carbs, 0.3 fat)
1 toast, 52 raw salmon, 33 feta, 53 cucumber, 133 tomato, 26 pepper, lettuce (282 cal, 19.4 prot, 16.3 carbs, 13.7 fat)
150 grapes (104 cal, 1.1 prot, 27.2 carbs, 0.3 fat)
150 grapes (104 cal, 1.1 prot, 27.2 carbs, 0.3 fat)
50 salad, 158 beets, 86 cucumber, 103 tomato (212 cal, 7.6 prot, 38.9 carbs, 1.8 fat)
50 abricots (105 cal, 1,3 prot, 24 carbs, 0.1 fat)
110 prunes (210 cal, 1.7 prot, 47.2 carbs, 0.3 fat)
Treadmill, 60 min, 7 km/h, ran for 3 songs, mostly at 2.5 per cent. Felt good.
Date: 28-aug Weight: 70,5 kg
Calories: 1475, Protein: 91,5, Carbs: 162,5, Fat: 43,7
40 oats, 21 apricots, 25 prunes, 100 blueberries (253 cal, 6.8 prot, 45 carbs, 3.6 fat)
75 raw salmon, 24 spring onions, 90 peppers, 56 tomato, 65 quinoa (432 cal, 25,9 prot, 48,3 carbs, 9,9 fat)
150 grapes (104 cal, 1.1 prot, 27.2 carbs, 0.3 fat)
267 salmon, 142 beets, 50 lettuce, 67 cucumber, 110 tomatos (590 cal, 56.9 prot, 20 carbs, 29.7 fat)
50 prunes (96 cal, 0.8 prot, 22 prunes, 0.2 fat)
45 minute walk
Sweat Daily
New member
AIm pretty happy with my first week on the new training plan. While the weights are quite low, I take little rest in between sets (30 - 45 seconds) and do I high reps (20). The plan for next week will be exactly the same, and than the weight increases. Applause to self for not drinking a drop of alcohol despite going to a party and spending a day at the lake, Food wise, I did pretty well. I have decided to 1) eat a better variety of foods - hence the oats and the quinoa, and 2) to completely discontinue using oil when cooking. Tomorrow I will know how much I-ve lost this week. Cant wait!!!!!! Im not happy about my blood pressure though - this week, is was consistenly 10 points higher than normal. Im a bit stressed with work and the zillions of decisions regarding the new house. update: bp back to normal,
Food wise, I did pretty well. I have decided to 1) eat a better variety of foods - hence the oats and the quinoa, and 2) to completely discontinue using oil when cooking. Tomorrow I will know how much I-ve lost this week. Cant wait!!!!!! Im not happy about my blood pressure though - this week, is was consistenly 10 points higher than normal. Im a bit stressed with work and the zillions of decisions regarding the new house. update: bp back to normal, 
tetemcg
New member
ACongrats on starting your weight program....It is something I struggle with.....I have no issue doing cardio out the bummm..lol...but get so bored with weight training...I know I need it!! I just got to do it!!! Hope your weigh in is great tomorrow....you are doing so great I am sure you will see a loss!!
Sweat Daily
New member
A
hurray, hurray!!!! I achieved my goal! I was 69.8 kg this morning.
I am so happy, you have no idea.
Thanks for stopping by Tete - regarding the weight training: just do it, focus, challenge yourself and enjoy the results,
hurray, hurray!!!! I achieved my goal! I was 69.8 kg this morning. I am so happy, you have no idea.
Thanks for stopping by Tete - regarding the weight training: just do it, focus, challenge yourself and enjoy the results,
Sweat Daily
New member
A68.8 kg!!!! Im on a roll this week,
Sweat Daily
New member
Thank MLB: I am indeed very happy!!!!!
So, today, I experimented and made a protein pancake. While Im sure it was super nutritious, It tasted like rubber and had a slightly nauseating smell (I cant stand faint sweet smells). It may be better if next time I add oatmeal and use chocolate flavoured protein powder. The only plus I see that it is impossible to overdose on protein pancakes as they are really not that nice, ha, ha, ha.
Im basically trying to figure out a way of eating more protein, while eating less meat (Im sick and tired of meat). I HATE protein powder mixed with water. I like protein powder mixed with Greek yoghurt though.
So, today, I experimented and made a protein pancake. While Im sure it was super nutritious, It tasted like rubber and had a slightly nauseating smell (I cant stand faint sweet smells). It may be better if next time I add oatmeal and use chocolate flavoured protein powder. The only plus I see that it is impossible to overdose on protein pancakes as they are really not that nice, ha, ha, ha.
Im basically trying to figure out a way of eating more protein, while eating less meat (Im sick and tired of meat). I HATE protein powder mixed with water. I like protein powder mixed with Greek yoghurt though.
Sweat Daily
New member
Well, I found out that when turning protein into pancakes you actually weaken the effect of the protein (like with overcooked vegatables). So no more protein pancakes for me,
Sweat Daily
New member
When I reached my ideal weight of 68 kg something clicked in my head and I have been eating and drinking like a pig for the past 2 months. I couldnt be bothered to go to the gym much (may be once or twice a week) and ate like there was no tomorrow. As a result, I gained a whopping 10 kgs. I cant believe I let this happen - I cant understand what got into me and why I wasnt able to stop myself from this ridiculous behaviour. I looked FABULOUS and completely fucked up the hard work.
Anyway, at least Im motivated to get back into a normal rythmn and to drop those kgs asap. Time to continue the diary.
Anyway, at least Im motivated to get back into a normal rythmn and to drop those kgs asap. Time to continue the diary.
Sweat Daily
New member
19 March: 77.9 kg