Starting all over again

LouLou1

Sunday 5th April


OK here it goes.... Have to get back into shape again. I'm going to keep a log of my eating habbits and gym workouts in order to achieve this. I hope to get to the gym between 4 and 5 times a week.

My aim: is to lose body fat and lose the inches, especially around the waist and hips.

I've been out of the gym now since before Christmas and really let myself go. Not only the no exercise thing but I also have been eating a load of rubbish.
I've joined a new gym and am booked in to get my program next Thurs, until then I'm going to do a bit anyway.....

Gym work
Squats Pin 6 x 15 x 3
Lateral Pin 4 x 15 x 3
Chest press Pin 2 x 15 x 3 sets
Ab crunch Pin 4 x 15 x 3 sets
Dips 15 x 3

Cross trainer 10 mins level 3
Treadmill 15 mins 9.5 3 mins 10.0 1 mins
Ab work

Diet was terrible today, toast for breakfast and roast for dinner, will sort this out tomorrow....

LouLou1

Monday 6th April

Diet

Breakfast
1 slice soda bread with cottage cheese
Low fat yogurt
Apple

Lunch
Lettuce, tuna, beetroot, small bit of cheese and chickpeas

Dinner
Noodles
Breast of chicken, mushrooms onion and stir in sauce

Snacks
Cadburys creme egg (why oh why?)

Did measurements last night will update tonight when i get home along with the rest of the food I eat....

dolliemix

Hi Lou Lou,

I'm the exact same - haven't been to the gym since just after Christmas and went back yesterday. Decided to do half of what I had left off at......cardio- weights - abs - cardio. Was going fine until final cardio. After four minutes had to stop cos I felt dizzy!! However, I feel surprisingly ok today. And might head to the gym now and try and do 20 mins on the treadmill. I guess I'll have to build up slowly.

Anyway, you've inspired me to keep a log, so thanks for that!

Best of luck!

LouLou1

Tues 7th April

Thanks a million Dolliemix, good to see people in the same possition as myself. Gonna keep an eye on your log too, pick up some tips...
Good luck with it....

Diet
Breakfast
2 wholemeal bread
Boiled egg

Lunch
Lettuce, small bit of cheese, beetroot
Breast of chicken
Chick peas and runner beans

Dinner
2 Rashers
Beans and mushrooms

Snacks
Bananna

LouLou1

Wed 8th April

Got a goog nights sleep last night, up early and off to the gym. Wanted to do a class this morning, but it didn't go ahead... :(


Gym
Laterial pulldown Pin 5 3x15
Squats Pin 7 3x15
Chest press Pin 3 3x15 Pushed this up 1 pin
Ab crunch Pin 2 3x15
10 mins bike
15 mins treadmill 2 mins 9.5, 1 min 10.1
10 mins cross trainer

Diet

Breakfast
1 slice brown bread with cottage cheese
Boiled egg

Lunch
Chicken ceasar salad, homemade

Snacks
Handfull of nuts

Measurements
Chest 35.75
Waist 35.75 Holy mother of Divine god
Hips 37
Thighs 22.5
Above knee area 15.5
calf 14

These measurements were taken last Friday, only posting them now, would realy love to get the waist down to 33 in thw next 6 weeks....
We'll see, gonna give it a goo go anyway....
Lower back is very weak, aparently I'm doing the ab crunch machine correctly but feel it in my lower back.....

aye

LouLou1 wrote: »

Wed 8th April

Got a goog nights sleep last night, up early and off to the gym. Wanted to do a class this morning, but it didn't go ahead... :(


Gym
Laterial pulldown Pin 5 3x15
Squats Pin 7 3x15
Chest press Pin 3 3x15 Pushed this up 1 pin
Ab crunch Pin 2 3x15
10 mins bike
15 mins treadmill 2 mins 9.5, 1 min 10.1
10 mins cross trainer


Lower back is very weak, aparently I'm doing the ab crunch machine correctly but feel it in my lower back.....

is there a reason to do an ab crucnh on a machine instead of doing an ab crunch on the floor?
who gave you the program btw?
do you find these weights heavy, since you are already increasing the amount you can lift?

LouLou1

Hi Aye,
I'm doing the crunches on both the machine and the floor (Sunday), trying to mix it up a bit. I haven't been to the gym since b4 Christmas, so didn't want to push it on Sunday, the first day back, so this is probably why I pushed the weight up a bit today.
Fitness instructor gave me this plan for the first week to get back into it but going start split workouts by next week. Legs day x 2 and upper body x2 with Cardio thrown in at the end of each season. This worked well for me last time I was at the gym, so gonna go back to this......:):)

LouLou1

Thurs 9th April

Gym
10 mins warmup bike
chest press 6kgsx3x15
Bent over row 8kgsx3x15
Upright press 6kgsx3x15
Ab work
15 min treadmill, 2 mins 9.5, 1 min 10.1
10 mins Cross trainer L2

Diet
Breakfast
2 brown bread
Boiled egg

Lunch
Pitta bread
Lettuce, cheese, mayo and rasher

Snack
Banana
Handfull of nuts

Cant seem to eat much this evening, feeling a bit ropey.... Mite try a smoothie later on....

All I could eat was handfull of nuts and a creme egg, tummy out of sorts for some reason....

LouLou1

Friday 10th April

Measurements
Chest 36.25 +0.5
Waist 34.25 -1.25
Hips 37 same
Thighs 22.5 same
Above knee area 14.75 -0.75
calf 14 same

Realy happy with the tummy result, need to work on the legs tho get them toned up... Still waiting on the gym to give me a proper program. Had originally booked in for either yesterday or today (they were to get back to me ), and when I didnt hear anything from them by Wed I asked at reception and was told ah yeah someone will be in contact with you, no problem. Thursday came and had heard nothing. Asked at reception again was told someone would ring me back, you guessed it nobody did. So I'm making up my own stuff to do based on what I used to do. Not too impressed with the aul trainers in the gym tho...



Diet
Breakfast
Bananna
2 slices of borwn bread

Lunch
Fish and home made chips, realy small amount

Dinner
Ceaser salad
Slice of bread

Snacks
Handfull of nuts
Blueberries
Hazlenut yogurt

Gym
Squats pin 8 3x15
Lunges 6kgs 3x15
Ab work
10 mins bike
15 mins treadmill, 2 mins 9.6, 1 min 10.2
10 mins crosstrainer L 2.5

Uped the squats, realy feel it in now..... god nows what I'll be like tomorrow...

dolliemix

Cheers for suggestion and well done you on showing signs of improvement already.

I will do that today. To be honest I was too scare. I still haven't even weighed myself!!

LouLou1

Sat 11th April

Diet
breakfast
2 slices brown bread with low fat cottage cheese

Lunch
Chicken ceasar salad, homemade
Slice of brown bread

Snacks
Blueberries
Bananna

Dinner
Stew without the potatoes
merangue with strawberries and light cream

Actually had a full bottle of wine last night, not impressed with myself. Gonna try and stick to a good clean diet, have to start to choosing better....

LouLou1

Sunday 12th April

Breakfast
2 brown bread
Yogurt

Lunch
Stew with 2 scoups of mash

Snack
apple bananna
pack of crisps

Why oh why did I have the crisps?
Booked in for my assesment on Thurs morning at 9.30 so will get my bf% done then and also my weight....
Not looking forward to it really..... I would love to be between 28-31% bf, but have a feeling I may be more like 33-36%bf. I actually have no idea what I weight, once Im not over 10 10lbs I'll be happy, having said this wouldn't be suprised if I was 11 stone either....

Dinner
2 rashers, mushrooms and beans

LouLou1

Monday 13th April

Breakfast
1 slice of soda bread toasted
Bananna

Had breakfast realy early, 5.50, before work, sssssooooo hungry this morning. Gonna have some porridge this morning aroung 9.30, as I'm already starving and it's only 8.30, hopefully filll me up a bit.... Not sure if I'm eating enough . Afer only a week of this Im starving..... Hope to go to the gym later all being well....

Second breakfast/Snack
small bowl of porridge
Boiled egg

Snack
Diet yogurt
Apple

Lunch
Stew with 2 scoups of mash

Dinner
Small portion of noodles and loads of stirr fry

Gym
Squats pin8 3x15
Chest press pin3 3x15
Laterial pulldowns pin4 3x15
Side bends
Ab work
10 mins warmup on bike
15 mins treadmill, 2 mins 9.6, 1 min 10.3
10 mins crosstrainer leve 2.5

Gym was mobbed.. couldnt get anywhere near the free weights area.... I like to do the weights before my cardio as I'm too tired after the cardio, and this is exactly what happened tonight. After getting back from the gym I eat nearly a half pack of bickkies...
Every day it's something rubbish I eat....

LouLou1

Tuesday 14th April


Diet
Breakfast
Brown bread sandwich with chicken and stuffing
Have no idea what rubbish was in this, but didnt bring my food into work today and missed breakfast, so had to resort to this.

Lunch
Salmon steak
1 scoop of mash
Carrotts and califlower

Snacks
Yogurt

This is all I ate for the whole day, had to go to the hospital and was there for about 6 hours, so ate nothing....

LouLou1

Wed 15th April

Diet
Breakfast
2 slices soda bread toasted
bowl of porradge
Boiled egg

Lunch
1 scoop of mash
cabbage and carrotts
Chicken breast
Small amount of white sauce

Snacks
Slice of brown bread

LouLou1

Thurs 16th April

Diet
breakfast
Slice of brown bread with smoked salmon
Boiled egg

Lunch
Bananna
Yogurt

Dinner
Breast of chicken curry ( homemade)
Onion peppers
Small portion of oven chips

Snack
Merangue with fruit and light cream

Gym
Chest press 6kgsx3x15 struggled on the last set here
Upright row 6kgsx3x15
Bent over row 8kgsx3x15
Seated press 6kgsx3x15
Back of arm thingies 5kgsx3x15
Ab work
10 mins bike, level 3
10 mins cross trainer 2.5
15 mins treadmill 5 min 9.8, 10 min x(1 min 10.3,2 min 9.8)

LouLou1

Friday 17th April

Diet

Breakfast
Slice of soda bread
Smoked salmon

Lunch
Bananna
Yogurt

Dinner
Small portion of spegbol
Homemade bolognaise

Snacks
2 chocolate bikkies
50g Toblerone

Gym

Got new program in the gym today and did BF% and weight.
32% bf and 67KGs. Was told that I should be looking to drop that down to about 29% by the next assesment which is the 15th May.
Did 2 sets of the new weights programe and cant for the life of me remember I did.

LouLou1

Saturday 18th April

Diet
Breakfast
slice of soda bread with smoked salmon
Boiled egg

Snack
Yogurt
Bananna
Magnum
50g Toblerone

Dinner
Wrap with cajun salad
Small amount of chips

Have to stop eating all this rubbish, I'm going to actually go home , go thru all my presses and throw out all the chocolate and rubbish out. My diet is ruining everything. Or rather my lack of will power is...... Gonna ask myself the question " what do I want more? chocolate or to look better?" every time I reach for the presses....

LouLou1

Sunday 19th April

Diet
Breakfast
Boiled egg
Porridge

Lunch
Tuna salad
Small amount of cheese
Half a boiled egg
Beetroot, lettuce
Yogurt

Dinner
Stew without spuds.... so a plate full of veg and meat

Snacks
2 handfuls of nuts
Slice of brown bread

Will be up early tomorrow, so gonna do measurements then... not looking forward to this....

LouLou1

Monday

Diet
Breakfast
Porridge
Boiled egg

Lunch
Salad with ham
Beetroot, lettuce
Small portion of cheese and pasta (tiny amount)

Snacks
Handfull of nuts
Bananna
Slice of brown bread

Dinner
Stew without the

Gonna try and make it to the gym tonight, may go home and have a snooze first, up at 4 this morning... So need to recharge my batteries...

Gym
Bike 10 mins warmup random L5
Seated press 5kgs3x15
back of arm things 4kgs3x15
Squat pin 7 3x15
Leg extension Pin 4 3x15
Leg Pin 3 3x15
Chest press pin 3 3x15
Lat Pin 4 3x15
Incline treadmill
Crosstrainer 10 mins 2 min 2.5 1 min 4.0

Didnt realy want to go to the gym, but felt great after it alright.....

LouLou1

Tuesday 21st April

Diet
Breakfast
Porridge
Slice of brown bread
Boiled egg

Lunch
Turkey breast
Corn and Brocolli
Small amount of stuffing n gravy

Snacks
Slice of soda bread toasted
Handful of nuts
Small piece of easter egg

Dinner
Stew without the spuds


Was planning on going to the gym tonight but am seriously exhausted. Will go early tomorrow morning and I'll be able to give it my all, as I seriously doubt I'd be up to much tonight.....

LouLou1

Wednesday 22nd April

Diet
breakfast
Slice of brown bread
Boiled egg

Lunch
Chicken ceasar salad, homemade
2 slices brown bread

Dinner
Salad wrap

Snack
Flap jack

Gym
10 min warmup bike Random L5
10 min incline treadmill
10 min treadmill 2 min 9.8, 1 min 10.3
10 min crosstrainer 2 min 2.5, 1 min 3.5
Squats pin 7 3x15
Lateral pullback pin 4 3x15
Leg extension pin 4 3x15
Leg pin 3 3x15
Seated press 5kgsX3x15
Bicep curl 5kgx3x15
Back of arm things 4kgsx
Ab work

Measurements
Chest 36. -.25
Waist 34.50 +0.25
Hips 37 same
Thighs 22.5 same
Above knee area 14.50 +0.25
calf 14 same

LouLou1

Friday 24th April

Had a good diet day on thurs, didnt get to the gym

Diet
Breakfast
2 Slices soda bread toasted
Yogurt

Lunch
2 Rashers
Small tin of beans
Toms and mushrooms

Snacks
Handful of nuts
Slice of bread
Small bit of easter egg....
3 bottles of bulmers light

Wasnt too hungry today..... should have eaten a bit more....

Gym
10 min warmup bike Random L5
10 min incline treadmill
10 min treadmill 2 min 9.8, 1 min 10.4
10 min crosstrainer 2 min 2.5, 1 min 3.5
Squats pin 7 3x15
Lateral pullback pin 4 3x15
Leg extension pin 4 3x15
Leg pin 3 3x15
Ab work

LouLou1

Saturday 25th April

Diet
Breakfast
2 slices soda bread toasted
Banana

Lunch
Pitta bread
Coleslaw and lettuce

Dinner
Wrap
peppers, onion and chicken

Snacks
Handfull of nuts
Yogurt
3 bottles bulmers light

GYM
10 min warmup bike Random L5
Ab work
Seated press 5kgsx3x15
Side bends 5kgsx3x15
Bent over row 8kgsx3x15
Upright row 5kgsx3x15
Lateral raises 5kgsx3x15
Bicep curls 5kgsx3x15
10 mins crosstrainer 2 mins 2.5 1 min 3.5
10 Treadmill 2 mins 9.8, 1 min 10.5
10 mins incline treadmill

Tummy is less bloated in the evening aince cutting back on the carbs and is defo less wobbly... Looks alot better now too...... Gonna take measurements tomorrow, think it's about a week since I've done it.....

FunkZ

Good work so far! Keep it up!

Just throwing in a recommendation though, that's don't over look the power of long walks haha! I've been walking for an hour most days (getting in 7km per walk) and it's really helped a lot I think!

LouLou1 wrote: »

Tummy is less bloated in the evening aince cutting back on the carbs and is defo less wobbly... Looks alot better now too...... Gonna take measurements tomorrow, think it's about a week since I've done it.....

Tell me about it! I've cut out carbs a good bit, I have slipped up every now and then though so 6 out of 18 days I've ended up eaten carbs but I've still managed to knock off two inches off my waste, that's in under three weeks. Keto is the way to go!

All the best

LouLou1

Thanks Funkz, might try adding in a few walks too....

Starting back on night shift again, so food will be all over the place on the first day....

Diet
Breadfast
2 slices soda bread toasted
boiled egg

Lunch
Pitta bread
Coleslaw lettuce
Breast of chicken

Dinner
2 rashers beans
Tomato
Slice of soda bread

Snack
yogurt
Banana
Handfull of nuts

LouLou1

Monday 27th April

Diet
Breakfast
2 slices soda bread toasted
Boiled egg
Yogurt

Lunch
Pitta bread
Lettuce tms and breast of chicken
Low fat mayo

Dinner
Stew without the spuds

Gym
10 min warmup bike, randon L5
Squat machine pin8 x 3x15
Leg extension pin5 x 3x15
Leg pin4 x 3x15
Lat pullback pin4 x 3x15
Chest press pin 3x3x15
Seated press 5kgsx3x15
Back of arm things 5kgsx3x15
Bicep curls 5kgsx3x15
Ab work
10 min Incline treadmill start incline 6, every 2 mins uped incline by 2
15 min treadmill, 5min 9.9 warm up, (1 min 10.5, 2 min 9.9)x3 1 min 10.5

LouLou1

Wed 29th April

Didnt eat too good on Tues, fry for brekkie and cps for dinner....:mad::mad:

Diet
Breakfast
2 slices of soda bread toasted
Yogurt

Lunch
Stew without the spuds
Meringue with fresh fruit
Light cream

Dinner
Wrap
Chicken breast
onion and onion

Snack
Handfull of nuts
2 digestive bickkies with flora

GYM
10 min warmup bike random L5
seated press 5kgsx3x15
Bicep curls 5kgsx3x15
Upright rows 6kgsx3x15
Squat machine pin 8x3x15
Lateral pullback pin 4x3x15
Ab work
10 min incline treadmill starting @7 every 2 mins up 2. Speed 6.3
15 Treadmill 7 min @10, (1min 10.5, 2 min 10)

Did measurements will post them tomorrow when I find them again...

Malteaser!

Hey, great work on starting the log and sticking to it!! Don't worry about the off day, everyone has them!!

I was just wondering, what kind of machine are you using for the squats that has pins?? I don't think I"ve ever seen one before!!

LouLou1

Thanks Malteaser, Yeah these machines are not in most gyms.... they're in Migyms tho.Your man in there was saying they that they're one of the only places in Ireland to have them....... Not sure who makes them will have a look for yes tonight.....

LouLou1

Friday 1st May

Malteaser - The name of the machines in the gym are Freemotion

Diet
breakfast
Boiled egg
2 soda bread toasted

Lunch
Yogurt
Bananna
handful of nuts

Dinner
chicken ceasar salad homemade
Apple crumble, homemade with small bit of icecream

Should have eaten a bit more today but was for the first time i my life just so busy.....

Gym
10 min warmup bike random L5
Ab work
leg extension pin5 x3x15
Leg pin4 x3x15
Lateral pullback pin4 x3x15
Seated press pin5 x3x15
Back of arm things pin5 x3x15
Lunges pin6 x2x15
10 min Incline treadmill, starting incline of 7 up 2 every 2 mons, speed 6.3
15 Treadmill 2 min 6.4, 5 min 10, 3x(1min 10.5,2 min 10)

Measurements
Chest 36. same
Waist 34 -0.5
Hips 36.75 -0.25
Thighs 22 -.05
Above knee area 14.50 same
calf 14 same