This Time Imperfect.

Alright, so my throat is still bugging me and I woke up with a runny nose this morning as well.

I'm gonna keep exercising as long as I don't have any serious symptoms (you know: fever, vomit, diarrhea, etc). I do hope it doesn't get worse though!

It has been around 3 or 4 days since I got my diet back under control and my weight has had the chance to stabilize again. I'm at 75.4 Kg, which doesn't seem bad considering that when I was at my lowest (72.9 Kg), I was also on ketosis, eating a very low volume of food, etc.

I had around half of my allowed carbs for today before my training session and also did 10 mins of cardio before doing strength training. I think that helped me a bit with my performance.

10 mins of cardio.

(Note: Once again, I'm using only bodyweight)

Push ups 3 x 12
Squats 3 x 12

Bench dips 3 x 8
Sumo deadlifts 3 x 12.

Crunches (feet are at 90 degrees) 3 x 20
Lunges (12 per leg) 3 x 24.

Diamond push ups. 3 x 8
Hip Raises 3 x 15

The first two supersets really do tax my cardiovascular system so I'm getting a good cardio workout as well. I still need to add the 'let-me-ins' or another exercise for lats. But I'm good so far.
 
Finished today at 1844 calories.

167g of carbs = 668 Kcal.
177g of protein = 708 Kcal.
52g of fat = 468 Kcal.

I also got my 30 min walk in for the day.

I've felt slightly nauseous on a couple instances during the afternoon, but otherwise I'm (relatively) fine. Depending on how I wake up tomorrow I will have to limit myself to only a few minutes of cardio + walking, just walking or in the worse case-scenario, nothing at all.
 
Sleeping a LOT and keeping really warm (especially my feet, even though they never get cold) are the things that help me when something´s brewing. O, and loads of hot brews...
 
Finished today at 2002 calories.

175g of carbs = 700 Kcal.
177g of protein= 708 Kcal.
66g of fat = 594 Kcal.

Got a 30 min walk and 10 min of cardio for today.

I'm still sick. Haven't been able to get good sleep either. It is getting kind of annoying by now. I don't seem to be getting better, so if nothing happens tomorrow I'll get up to do my walking / cardio only and will confine myself to bed. :|

Edit: No nausea today, so that's good I guess.
 
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Hi Athala. Sorry to hear that you are feeling sick. Have a hot lemon drink just before you go to bed at night (lemon juice, a teaspoon of honey & a lemon & ginger teabag if you have them) take some Paracetemol, unless you're dead set against it & try to get as much sleep as you can. Take it easy until you're feeling a lot better, xo Cate
 
Thanks for the support folks :). Yesterday I woke up feeling slightly better and today I'm considerably better than on Friday.

I've been doing higher carbs and less fat for the last 2 days, but I've kept withing my calorie range (2000 - 2200)

Yesterday I had 263g of carbs (1052 Kcal), 135g of protein (540 Kcal), and 34g of fat (306 Kcal), for a total of 1898 calories. Got 10 mins of cardio and 30 mins of walking, but nothing else besides that.

As for today, I had a total of 2114 calories. That breaks down on; 329g of carbs (1316 Kcal), 132g of protein (528 Kcal) and 30g of fat (270 Kcal).

I got 30 min of brisk walking in the morning, and later I got 10 mins of cardio, my usual strength training and 20 mins of slow walking as a cool-down.

Since I got my strength training out of the way today, tomorrow is a cardio day. I will try to get some good cardio and walking in. I'll be doing lower carbs and bump fat for tomorrow as well.
 
So I couldn't resist the urge to hop onto the scale today :) But I'm at 74.7 Kg, which means I can lose weight even at 2000 Kcal. Great!

Guiding myself only by what the mirror says, I could see a little difference (that or my mind is playing tricks on me) these last days and was eager to hear what the scale had to say. My official weight day is Thursday, but a lower number than last week's is always great.

Did 1 hour of fasted cardio and 35 mins of brisk walking. I want to do IF today, so will not eat at all until the afternoon.

I believe the cardio blunted my hunger a bit, so fasting will not be a problem. I like the idea of fasted cardio so I might add a session once a week for starters.

That concludes pretty much my required exercise for today. I will do 25 min more of walking later or maybe something else.

I'm feeling great! :)
 
I added another 25 mins of regular walking on the afternoon. I ate all my food on what should have been (or what I think it was) a 2 hour window.

1657 calories. 130g of carbs (520 Kcal), 183g of protein (732 Kcal), 45g of fat (405 Kcal).

1 liter skim milk, some yogurt, some meat, some salad, some fruit, and two chicken burgers at the convenient 'price' of 135 kcal each. I'm pretty stuffed!

:biggrinjester:


The fasted cardio is great, but combining it with IF on the same day isn't the brightest idea, as I was slightly lightheaded (caused by low blood glucose, I suppose) during the day. It was a minor nuisance, but a nuisance, nonetheless.

Besides that little detail, it was a great day today! :patriot:
 
You seem to be getting on a good roll. Glad you are feeling better. I have noticed that when I am in shape my body seems to heal quicker and I am sick less. I guess even my immune system is in shape!
 
I've noticed the same too Brawny. Though knowing that sometimes I get too cocky and take unnecessary risks. I also don't wanna admit it when I do get sick...
:sifone:

--

Got 30 min of walking and 10 mins of cardio in. I'm just takin' it easy today. I had 2136 calories.

274g of carbs = 1096.
152g of protein = 608.
48g of fat = 432.

4 pieces of fruit, 2 liters of milk, 2 yogurts, some meat and some avocado. That's was it for me today.

I ate WAY too much fruit, way too early so I went way past my carbs for today and had to lower fat as a result.

After today, I'm going to have block all irrelevant and unneeded info and just focus on my current program. I have a tendency to always over-analyze everything and I can feel it kicking in, so I really need to focus right now.

So what I'm doing right now is binge-reading stuff (I really can't help it :leaving: ) and then tomorrow I'll just focus on my (already planned) program and what I'm doing. I need to give it at least 90 days.
 
30 mins of walking today. Had 1 meal so far. I haven't finished the day yet.

Got only 3 exercises for strength training. I was struggling with it before even starting... Having a bad mindset always results in a bad performance for me.

Push ups 3 x 12

Squats 3 x 12

Bench dips 3 x 12

I've been neglecting sleep and proper rest (It's not that I don't rest, I just don't get proper rest) and I need to address that.

I'm just not feelin' it today. I'm lazyyyyyyyyyyyyyyyyyyyyyyy. :willy_nilly:

Gonna do 10 minutes of brisk walking with weights as my cardio, but that's gonna be it for me today. :rolleyes:

Edit:

I did 10 minutes of jump rope as my cardio, instead of the walking. My day ended at 1957 calories, from which;

720 come from carbs (180g).
544 come from protein (136g).
693 come from fat (77g).
 
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So today's my weigth day. Last week I was at 75.4 Kg and today I'm at 74.2 Kg. I'm pretty happy with that, though the first week loss is always greater and doesn't really count, so weeks 2 and 3 are going to be a lot more important that this week's measure.

Walked for 35 minutes on the morning and did some intervals later.

Cardio workout.

Warm-up: 5 min brisk walking.

Intervals: 1 min jumping jacks, 1 min walking. Repeat x10.

Cool-down: 10 min of slow walking.

It has been a while since I last did intervals. Went thorough the first ones fairly well, but I was struggling by the end of the workout.

Had 1903 calories today. 940 from carbs (235g) 576 from protein (144g) and 387 from fat (43g).

A fairly decent day today!
 
Sounds like a very decent day to me :) Give yourself some credit! First week losses are losses and days with good eating plus proper exercise are reasons to be proud of yourself. Keep it up!
 
Thanks LaMaria. :)

Today I learned two things;

1) Pre-workout nutrition is important!
2) Exercise definitely blunts hunger (on my case).

Today was a strength training day. Since the last one I had was a total disaster, this time I decided to be extra meticulous with stuff. I had around 50g of carbs and 20g of protein 1 hour before my workout. Also some black coffee 30 min before. It really helped me a lot and it was a great difference.

My workout today:

35 min walk in the morning.

Strength training.

Warm-up: 5 min brisk walking.

Push-ups 3 x 12
Bodyweight Squats 3 x 12

Bench dips 3 x 8
[bodyweight] Sumo Deadlifts 3 x 12.

Crunches (feet are at 45 degrees) 3 x 20
Lunges (12 per leg) 3 x 24.

Diamond push ups 3 x 8
Hip Raises 3 x 15

Overhead triceps extensions (used a 5Lt water bottle for this) 3 x 12
Towel rows* 3 x 12

*Looks like

I did 20 mins of steady-state cardio afterwards. The total workout was around 1 hour (not counting the cardio).

I'm pretty happy and feeling pretty energetic as well! Haven't finished today but will update with my macros once I do so.

Edit:

So the grand total for today is 2129 (You may add a few cals to that since I don't count tomatoes/ green veggies).

236g of carbs = 944 calories.
150g of protein = 600 calories.
65g of fat = 585 calories.

Most of the carbs today came from fruits.

Foods (in no particular order); 2 glasses of whole milk, 3 eggs, some beef, some chicken, some butter (amazing on coffee! :biggrinjester:), some celery, tomatoes, a protein shake and LOTS of fruit.
 
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So inspired by and , today I wanted to try something along the lines of Sweet Spot training and Threshold Training.

35 min walk in the morning.

Cardio.

Warm up: 5 min (or 8. can't really remember) brisk walk.

Training: 14 min of step ups.

7 min walking

14 min of step ups

8 min walking

So I got myself a little chair/footstool (Well it wasn't a chair but you get what I'm trying to say.) and tried to pick the hardest pace that I could sustain for 20 min. I wanted to do 1 full hour (3 rounds of 20 min) but I couldn't do it. Went a bit aggressive with the first round, and didn't make it to 20.

Second round I was already worn down, so I just focused on picking the fastest pace I could and maintaining it. My intention was to complete 16 minutes this time (and make a total of 30), but again had to stop at 14.

This was REALLY hard. Really hard. I only measured my heart rate twice (had to do it manually, but it's just to get an idea), both during the first round, and the two gave me 162. That would be around 80% of my max*

*according to calculator.

It's a good way to train but it hurts! I'd say this is harder (or at least hurts more) than intervals and weight training (my opinion).

Having said that, I will definitely be doing this again next week.

:sifone:

On another news, I ended at 2202 calories today.

276g of carbs = 1104
135g of protein = 540
62g of fat = 558

A lot of brown rice, 1 liter of skim milk, 1 glass of whole milk, some meat, a protein shake, some avocado, some fruit, some light mayo :). Not really much in the way of veggies today.
 
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Oh, god bless the rest day!

All I need to do is walk for 35 min and then get 10 mins of moderate cardio. And then I'll be done for today and I'll be able to relax.

Learned another valuable lesson;

Coffee is great as a pre-workout, but it wrecks havoc with my sleep, sadly. Gonna have to stick with drinking water only.

I will be doing a HFLC (High fat low carb) day today and hopefully get my calories a bit lower than 2000.

--

So this is what I currently look (or my stomach looks) like.

View attachment 22099|View attachment 22100|View attachment 22101

Ain't pretty but it is what it is.

Stupid visceral fat is really annoying. Mind you, I've lost 63 pounds (Oh you wouldn't want to see me at my highest!) but I still have a lot of work to do. Oh, but I'll get there. Sooner or later I'll get there.
 
Man, Do I despise interval training. Lactic acid hurts!
--

Sunday 13

2076 Kcal;
50g carbs
172g protein.
132g fat.

35 min walk and 10 min cardio.
--

Monday 14

2152 Kcal;
276g carbs.
136g protein.
56g fat.

35min walk, strength training, 10 min cardio. I was at 73.9 Kg today. Keep in mind this was after a low carb day, so my actual weight while eating carbs may be higher.
--

TODAY

2023 Kcal;
265g of carbs
165g of protein
35g of fat

1 hour 15 min walk.

Interval training;

Warm-up: 5 min brisk walk.

1 min jumping jacks, 1 min walking. Repeat x9

Cool-Down: 10 min (slow) walking.

10 min (extra) SS cardio.

Ended up 1 interval short. Didn't breathe properly during the ninth interval, so my chest was hurting and went straight for the cool-down. I added extra cardio to make up for my daily minimum of 10 mins. (9 intervals = 9 minutes. Since I had to do extra, I decided to do 10 min while I was at it ).
 
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