Have to start seeing some results

LouLou1

ok time to really go all out and see the results i want in the gym and the only way to do this is set up a log of my diet and gym routine.
Gonna do it for eight weeks, reduce alcohol intake to 10 units a week, have a cheet day every two weeks and go to the gym/class five days a week.


Sunday 20th July

Age 31
Sex Female
Height 5 7"
Weight 10 12.5
Neck 15
Wrist 6
Chest 35
Waist 36
hips 37.5
Thigh 23
Leg (above knee) 15
Calf 14.5

breakfast
2 wheetabix
1 egg
2 ryvita with extra light Philli

Snack
Apple

Lunch
1 Pitta bread
toms, tiny bit of cheese, lettuce and onions

Snack
Protein drink pst workout

Dinner
Small amount of rice
Chicken with Cajun spices
onion and brocolli

Gym
chest press 3* 15x6kgs
bent over row 3* 15x8kgs
fly 3* 15x5
reverse fly 3* 15x4
Shoulder press 3* 15*5
Squats 3* 15x 5 DB
Lunges 3* 15x6 DB
Torso twist 3* 15x60

45 min Spinning class.

LouLou1

Monday 21 July

Had a bad night last night, think I picked up some kind of bug, didn't sleep a wink.... anyway....
Gonna try and get my body fat % done in the gym this week too...

Gym work

Torso twist 3* 15x60kgs
Hip abductor (inner)3* 15x60kgs
Hip abductor (outter)3* 15x75kgs
Glutes 3* 15x62.5
upright row 3* 15x5
Back extension 3* 20
Ab work

30 min brisk walk

Breakfast
2 weekabix

Snack
5 strawberries
1 Ryvita with extra light Philli

Lunch
Pitta bread
toms, lettuce, onion and hard boiled egg

Snack
Apple

Dinner
Breast of chicken with cajun spices
brocolli and cauliflower

Post workout protein shake

LouLou1

Tuesday 22nd July

Feeling good today, gave it loads in the spinning class, felt exhausted but good. Muscles kinda tender.
Booked in for an assessment in the gym tomorrow, so will see what my bf% is, would be happy if its about 28... HHHHMMMM we'll see...

Breakfast
2 weetabix
boiled egg
2 ryvitta with extra light Philli

Snack
Apple

Lunch
1 pitta bread
toms, chicken, lettuce, teaspoon extra light mayo,small bit of cheese

Snack
5 strawberries, handfull blueberries, 2 tablespoons probiotic yogurt.

Slender pro drink pst gym

Dinner
Homemade Chilli without the rice
brocolli and cauliflower

Gym
45 min spinning class

dv6

Hey LouLou, just to say keep up the effort and should see the results in no time, keeping the log will really help.

LouLou1

Thanks DV6..
Just got a shock at the gym, bf% is 33.8.... thought it would only be around 28..... HHHHMMMM
Having said that it's just the kick up the backside I need to keep going...

dv6

How did they calc the BF %? If it was with a scales or a thing you hold in your hand then you can disregard the results as these are not accurate. Only true way to measure is with a callipers as far as i know.

LouLou1

DV6, it was one of those thingies you hold in your hand... I think I saw a link to a website were you can buy a calipers to measure yourself, somewhere in the posts, might go and have a look for it now sssooo...

LouLou1

Wed 23rd July

Ok today is going to be a bit of a strange eating day... Back on night shift tonight so what I'm gonna to do is mix my meals up a bit for tonight. I'm not going to have my usual snack between breakfast and lunch and have it around midnight instead, just to get me transitioned over to nights.....
It also just dawned on me that I'll have to pop into the health shop on the way to work tomorrow, get a bag of nuts, lentils that kinda thing to use in my diet, vary it up a bit, kinda eating the same thing every day. Although I like the food I'm eating, don't want to get bored of it either...

Went to the gym and was told my bodyfat was 33.8%... gonna buy one of those caliper things to do it myself... just found a site there only $13... excellent.....

Today was a rest day so no gym routine to post


Breakfast
2 weetabix
boiled egg

Lunch
1 pitta bread
toms, teaspoons of light mayo, lettuce, small amount of cheese

Snack
5 strawberries
Handful of blueberries
3 tablespoons of organic yogurt

Dinner
Homemade Chilli without rice
brocolli and carrotts

Snack
4 ryvitta with low fat Philli

LouLou1

Thurs 24th July

Got about 4 hours sleep after my night shift, builders accross the road doing a drive-way....
Didn't let it put me off...
My origiinal plan was to sleep till 1 and then go to the gym and do a bit, but since I was woken up at 9, the plan changed. I could have said I'm just too tired and didn't get enough sleep so wont go. Instead I said right I'll go to the gym now, do a bit and then go over to my sisters and get a bit of sleep before work tonight.... So that's what I did

Breakfast
2 weetabix
Apple

Pst workout
SlenderPro drink
Handfull of nuts

Lunch
Pitta bread
Toms, lettuce, onion, small bit of cheese, tablespoon of extra light mayo, boiled egg

Snack
6 strawberries
handfull of blueberries
3 tablespoons of organic yogurt

Dinner
Portion of beans
2 lean rashers
Tomato
1 slice brown bread

Snack
brest or chicken with cajun spices on 2 Ryvitta

Gym work
Bench press 3* 12x7kgs
Bent over row 3* 12x10kgs
Fly 3* 15x6kgs
Reverse fly 3* 15x4kgs
Shoulder press 3* 15x5kgs
Side bends 5* 15x6kgs
Squats 3* 15X6kgs
Lunges 3* 15x6kgs
Ab work
5 min warm up on rower
10 on stairs
10 cross trainer

LouLou1

Friday 25th July


Today is a rest day, so no gym work done....

Breakfast
2 wheetabix
handfull of nuts

snack
5 strawberries and handfull of blueberries
3 tablespoons of probiotic yogurt

Lunch
Pitta bread
toms, lettuce, cheese and chicken with cajun spices

Snack
2 Ryvitta with low fat Philli

Was so stupid, had two LIDL cornettos...... Never mind will try to resist in future.... not gonna beat myself up about it.....

Will post my Dinner when I eat it at about 2 in the morning

SUNGOD

LouLou1 wrote: »

[

Was so stupid, had two LIDL cornettos......

i feel your pain i have often done it, watching my diet all day , training in the evening. everything going according to plan and its as if i have a blackout cos all of a sudden i come too half way through a yorkie:D

but what harm really, if we eat right the majority of days its ok to have a treat every once in a while.

best of luck with your log and training, your doing great keep it up

LouLou1

Thanks sungod.....

Gonna give it an extra bit now at the spinning class to make up for it.....

LouLou1

saturday 26th July

Breakfast
Wheetabix
2 handfuls of nuts

Lunch
Spice burger
2 lean rashers
Tin of beans

Dinner
Wrap with chicken toms cheese and lettuce

Snack
Apple

45 mins spin class

8 bottles coors light...

LouLou1

Weight 10 8lbs -4.5
Neck 14 -1
Wrist 6 6
Chest 35 same
Waist 36 same
hips 37.5 same
Thigh 22.5 -0.5
Leg (above knee) 15.5 + 0.5
Calf 14 -0.5

Have a feeling my weight might have something to do with the 8 bottles of coors last night, and i may be a little hung over.

Breakfast
Strawberries and yogurt
handfull of nuts

Lunch
Breast of chicken
letttuce toms onion
2 slices of brown bread

Dinner
Wrap
Chicken toms and lettuce mayo and cheese

Snack
Hanfull of nuts

1.5 hour walk on the beach

LouLou1

Monday 28th July

Breakfast
Bagel and extra light Philli
Handful of nuts

Snack
6 strawberries and probiotic yogurt

Lunch
Breast of chicken
Pitta bread
Toms lettuce small bit of cheese

Snack
Handful of nuts

Pst gym
Slender pro protein drink

Dinner
Prawns mushrooms, peanut oil, soy sauce
Noodles

2 glasses of wine

Gym
Bench press 3* 12x7kgs
Bent over row 3* 12x10kgs
bench dips 3* 15x7kgs
side bends 3* 15x6kgs
Torso twist 3* 15x 65kgs
Lunges 3* 15x6kgs
Ab work
45 min spin class

LouLou1

Tuesday 29th July

On the go all day so tried to make good choices.... didnt get to the gym until the spin class so didnt get any weights done.. cant do weight after spinning cause I really give it my all and have no energy 4 weights after... Will give it loads weights wise tomorrow....

Breakfast
Bagel with extra light Philli
Handful of nuts

Lunch
Wrap with breast of chicken, cheese, lettuce and toms

Snack
Handful of nuts

Dinner
Stir fry with small amount of rice

Snack
Fun size bounty
2 Glass of wine

Gym
45 mins spinning class

LouLou1

Wednesday 31st July

Well back on night shift tonight, find it hard to eat right on nights. I'm finding I'm just ssssooooo hungrey by the time I'm going home from work.

Gonna start doing a bit of ab work every day, it really is a problem area of mine, so will give it a go....


Breakfast
2 wheetabix
Handfull of nuts
Boiled egg

Snack
Apple

Lunch
Pitta breat with toms lettuce and small amount of cheese
Breast of chicken

Dinner
Pitta breat with toms lettuce and small amount of cheese
Breast of chicken

Snack
6 strawberries handfull of blueberries
2 tablespoons probiotic yogurt
3 ryvitta with extra light Philli

Snack
Handfull of nuts

Gym work
Squats 3* 15x7kgs
hip abductor (outter) 3* 15x60kgs
hip abductor (inner) 3* 15x75kgs
laterial raises 3* 15x4kgs
Upright rows 3x 15x5kgs
Back of arm thingys 3X 15x4
Back extensions 3x20
Ab work

LouLou1

Thursday 1st Aug

Today is a rest day.... thank god for that, really feel exhausted.... Gonna lash a load of water into me think I'm a bit dehydrated...

Breakfast
2 wheetabit
Boiled egg
Apple

Snack
Handful of nuts

Went to work this evening, had to come home after a couple of hours..... feel dreedful..... gonna have an early night. I'm gonna check out the diet and nutrition pages here to try and figure out if I can help myself cope a bit better.... Only thing I have noticed with this week is I haven't been eating much veg. I get in a fair bit of salady stuff, so gonna increase my veg, see if this can help. Also gonna get some tonic/vitamins in the chemist....

Lunch
Pitta bread
Boiled egg, toms lettuce small bit of cheese

Snack
handful of nuts
Probiotic yogurt

Off to bed for a good night sleep now, so will miss my dinner....

LouLou1

Friday 1st Aug


Felt alright today after a good night sleep... think I'll have to reduce the aul workouts from 5 to 4 when I'm on a four night week... just seems to be too much, I'll try and build it up to 5 but at the moment it's just too much. This however only works out at 2 out of any 8 week period, so... not too bad.


Breakfast
egg, toms 2 lean rashers, mushrooms all fried in olive oil
1 slice of toast

Snack
Slender Pro drink
handfull of bombay mix

Snack
6 strawberries handfull of blueberries
3 tablespoons of probiotic yogurt

Lunch
Pitta bread
Breast of chicken, lettuce, extra light mayo, small bit of cheese, toms

45 mins swimming

Dinner
Slice of brown bread
Beetroot, lettuce, tuna and sweetcorm

Snack
Handfull of nuts

Will update rest of meals later......

LouLou1

Saturday 3rd Aug

Breakfast
2 Wheetabix
Apple

Snack
Handful of nuts

Lunch
Pitta bread
Boiled egg, lettuce, toms and small bit of cheese


Snack
handful of raspberries and blueberries
3 tablespoons of yogurt

Dinner
Pitta bread
With chicken toms lettuce, small bit of cheese

Snack
handfull of nuts

LouLou1

Sunday 3rd Aug

Took my measurements this morning, so compared to last week it looks like they're going in the right direction, so happy enough. Don't mind about the extra pound weight, once the inches are going doen... So gonna look at it as I lost 1.25 inches....

Weight 10 9lbs +1
Neck 14 same
Wrist 6 same
Chest 35.5 +0.5
Waist 35.5 -0.5
hips 37 -0.5
Thigh 22.25 -0.25
Leg (above knee) 15 -0.5
Calf 14 same

Breakfast
2 Wheetabix
Apple

Snack
Handful of nuts
Slender pro Protein drink

Lunch
Breast of chicken
Brocolli and cauliflower

Snack
Hankdful of nuts

Dinner
Bagel
Smoked salmon with Philli

Gym stuff
Bench press 3* 15x7kgs
Bent over ro 28 15x10kgs
Fly 3* 15x6kgs
Reverse fly 3* 15x4kgs
Side bends 4* 15x6kgs
Dips 3* 15x 7kgs
Squats 2* 15x 7 legs just gave up
Lunges 3* 15x7kgs
Ab work
Bak extension 3* 15


Went out to the pub and had 4 bottles coors light

LouLou1

Monday 4th Aug

Breakfast
Bagel with extra ligh philli
Smoked salmon

Lunch
Pitta bread
Breast of chicken, toms, lettuce extra light mayo and small bit of cheese

Gym
Upright rows 3* 15x6kgs
Lateral raises 3* 15x4kgs
Torso twist 3* 15x65kgs
Hip abductor (inner) 3* 15x75kgs
Hip abductor (outter) 3*15x65kgs
Leg press 3* 15x110kgs
Ab work
45 min spin class

Dinner
Lasagne and Chips
1 bottle of coors light

Out with a friend and didn't choose well.... Lasagne and chips.... ah well. It was tasty tho....

LouLou1

Tuesday 5th Aug


Rest day, didnt do too good food wise.... called around to a friend and 3 beers later.......

Breakfast
2 wheetabix
Handful of nuts

Snack
Apple

Lunch
Bagel
Smoked salmon with extra light philli

Dinner
Chips
3 bottles of coors light....

LouLou1

Wed 6th Aug

Breakfast
2Wheetabix
Boiled egg

Snack pst gym
Slender Pro drink
Handful of nuts

Lunch
Pitta bread
breast of chicken with toms lettuce mayo small bit of cheese

Snack
Nutrigrain bar (oooppppssss)

Dinner
Pitta bread
Breast of chicken, lettuce, mayo cheese, toms

Snack
2 wheetabix
6 strawberries, handfull of blueberries
Diet youplait yogurt

Gym workout
Warm up 5 mins rower
Bench press 3*12x7kgs
Upright row 3* 15x10kgs
Fly 1*15x5kgs 2*15x6kgs
Reverse fly 3*15x4kgs
Shoulder press 3* 12x6kgs
Ab work
10 mins stairs
20 mins cross trainer

LouLou1

Thursday 7th day

Day off today, so no gym to post, gonna give it socks tomorrow....

Breakfast
Bagel
Smoked salmon and extra light Philli

Snack
Handful of nuts
Slender pro protein drink

Lunch
Pitta bread
Boiled egg, lettuce, toms and small bit of cheese

Dinner
2 scoups mash potato
Corn and brocolli

Snack
6 strawberries handful of blueberries and 2 tablespoons of probiotic yogurt

LouLou1

Friday 8th Aug

Breakfast
Bagel with smoked salmon and extra light Philli

Snack pst gym
Slender pro drink
Handful of nuts

Snack
6 strawberries handful of blueberries
2 tablespoons of Probiotic yogurt

Gym

Only had about an hour to spare for the gym so....
5 mins warm up on rower
Squats 3* 15x7kgs
Torso twist 3* 15x 65kgs
hip abductor(inner) 3* 15x75kgs
Hip abductor (outter) 3* 15x 65kgs
Ab work
10 mins stairs
20 mins cross trainer


Didnt bring my dinner into work tonight and the only thing in the canteen was curry and chips.... Only had a few chips tho.....
Dinner
Chips and Curry

LouLou1

Saturday 9th Aug

Breakfast
2 wheetabix
Handful of nuts

Lunch
Pitta bread
Lettuce, toms small bit of cheese

Dinner
Chicken and sausages

7 bottles coors light

LouLou1

Sunday 10th Aug

Supposed to be going to the gym today, but seriously hung over...... not gonna happen..

Measurements
Weight 10 9lbs same
Neck 14 same
Wrist 6 same
Chest 36 +0.5
Waist 35.5 same
hips 36.5 -0.5
Thigh 22.50 +0.25
Leg (above knee) 15 same
Calf 14 same

Breakfast
2 rashers
2 white pudding
Orange Juice

LouLou1

Monday 12th Aug

Breakfast
2 wheetabit
Handful of nuts

Lunch
Breast of chicken toms cheese and lettuce
Pitta bread

Dinner
Breast of chicken
Brocolli and cauliflower

Snack
Apple
2 glases of wine

Gym

Really would have like to be in the gym earlier than I was to get a few more weights done.... As I know I wount make the gym tomorrow....
Bench press 3*15x7kgs
Bent over row 3*15x10kgs
Dips 3*15
Seated press 3*12x6kgs
Ab work
45 min spin class

LouLou1

Tuesday 13th Aug

Breakfast
2 wheetabix with flaxseed sprinkled over it.

Snack
6 strawberries and handful of blueberries
3 tablespoons probiotic yogurt

Lunch
Breast of chicken toms lettuce cheese
Pitta bread

Snack
Handful of nuts

Dinner
Small amount of beef n stirr in sauce
Noodles

LouLou1

Wed 13th Aug

Just noticed I got my dates mixed up there earlier on in the week... ah well

Breakfast
2 wheetabix with flaxseed
Boiled egg

Snack Pst gym
Slenderpro drink
Handful of nuts

Lunch
Pitta bread
Lettuce toms cheese and breast of chicken

Dinner
Pitta bread
Lettuce toms cheese and breast of chicken

Snack
6 strawberries handful of nuts
Probiotic yogurt

Snack
2 scoops pots
carrotts and brocolli

Gym
Fly 3*15x6kgs
Reverse fly 3*15x4kgs
Upright row 3*15x4kgs
Laterial raises 3* 15x4kgs
Lunges 3*15x6kgs
Squats 3* 15x7kgs
Ab work
10 min stairs
20 min cross trainer