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Starting all over again

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    #32
    LouLou1
    Closed Accounts Posts: 171 ✭✭LouLou1


    Saturday 3rd May

    Diet
    Breakfast
    2 slices soda bread toasted
    Yogurt

    Lunch
    Pitta bread
    Light mayo
    Breast of chicken
    Apple crumble, homemade, with icecream

    Dinner
    Stew withou spuds

    Snacks
    Handful of nuts
    Wrap with breast of chicken
    Sweet corn and coleslaw


  • Options
    #33
    LouLou1
    Closed Accounts Posts: 171 ✭✭LouLou1


    Sunday 4th May

    Diet
    Breakfast
    2 slices soda bread toasted
    Yogurt

    Lunch
    Beans
    Scrambled eggs
    Rashers and hash brown

    Dinner
    Stew without the spuds

    Snacks
    Banana
    Slice of soda bread

    Gonna have to be more organised when working nights, finding that I am eating rubbish if I dont bring in my own stuff. Off to the shops in the morning so... still trying to achieve the goal of getting doen to a size 33" waist by the 15/16th May. Another inch to go so still a long way off to achieving this, so better get the finger out and get organised. Feel more motivated already....


  • Options
    #34
    LouLou1
    Closed Accounts Posts: 171 ✭✭LouLou1


    Monday 5th May

    Diet
    Breakfast
    2 slices of soda bread toasted
    Boiled egg

    Lunch
    Pitta bread
    Breast of chicken
    lettuce, toms and mayo


    Dinner
    Pitta bread
    Breast of chicken
    toms and lettuce

    Snacks
    Yogurt
    Banana
    Wrap with chicken breast
    lettuce and cheese

    Seems like I ate alot today, but was sssooo hungrey after the gym

    GYM
    10 min warmup on treadmill
    Lunges 5kgsx3x15
    Squats pin8x3x15
    Leg extensions pin5x3x15
    Leg pin4x3x15
    Hip Abductor pin6x3x15
    Ab work
    10 min incline treadmill, 2 mins incline 6 @6.3km/h, every 2 mins up 2% incline
    10 min treadmill 2 min 10, 1 min 10.5

    Felt great after the workout, am feeling the squat work and lunge work already....


  • Options
    #35
    LouLou1
    Closed Accounts Posts: 171 ✭✭LouLou1


    Tuesday 5th May

    Diet
    Breakfast
    2 slices of soda bread
    Banana

    Lunch
    Bowl of fruit
    Boiled egg

    Snacks
    Yogurt
    Apple

    No gym today.. have my assesment now next week, the 15th May so gonna work hard now the coming week to see good results from it.... gonna take my measurements the morning of it too, realy hope the waist is down to 33".....


  • Options
    #36
    LouLou1
    Closed Accounts Posts: 171 ✭✭LouLou1


    Wed 6th May

    Diet
    Breakfast
    2 slices soda bread
    Yogurt

    Lunch
    Banana
    Handful of nuts
    Strawberries

    Dinner
    Salmon steak
    Brocolli
    3 small potatoes

    Snacks
    Apple crumble
    Low fat cream

    Gym
    Seated press 6kgsx3x15 Realy felt this
    Upright row 6kgsx3x15
    Back of arm things 5kgsx3x15
    Dips for back of arms Own weight
    Side bends 6kgsx3x15
    Lateral pullback pin4 x3x15
    Chest press pin4 x3x15
    Ab work
    10 mins warmup on treadmill random L5
    18mins treadmill 2 min walking, 5mins 10.2 3x(1 min 10.7 2 min 10.2), rest was warmdown
    10 mins crosstrainer 1 min 3.5, 2 min 2.5
    Rower 700m in 3.30secs sprint....

    Spliting up the days I go to the gym now, having an arms and a legs day twice a week with ab work and cardio each day....


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    #37
    LouLou1
    Closed Accounts Posts: 171 ✭✭LouLou1


    Thurs 7th May


    Was intendng on going to the gym today but after coming off a week of nite shift, and the torture I put myself through in the gym last night. Will make it up on Sat.....

    Diet
    Breakfast
    2 slices of soda bread toasted
    Yogurt

    lunch
    Banana
    Apple and strawberry juice drink
    Handfull of nuts

    Dinner
    Salmon steak
    3 baby potatoes
    Brocolli

    Snack
    2 digestive bikkies with butter
    3 bottles of bulmers


  • Options
    #38
    LouLou1
    Closed Accounts Posts: 171 ✭✭LouLou1


    Sunday 10th May

    Haven't posted in a couple of days, doing good, went to the gym on Friday and did a legs day, bit of Cardio thrown in at the end too. Diet has been good too...

    Diet
    breakfast
    2 slices of soda bread toasted
    Yogurt

    Snacks
    2 slices of soda bread toasted
    6 strawberries
    Handfull of black grapes
    Handfull of nuts

    Lunch
    Scrambled eggs
    Beans
    1 rasher
    1 hash brown

    Dinner
    Green beans
    cauliflower
    scoup of mash


  • Options
    #39
    LouLou1
    Closed Accounts Posts: 171 ✭✭LouLou1


    Monday 11th May

    Diet
    Breakfast
    Boiled egg
    Yogurt

    Lunch
    Pitta bread
    lettuce and toms
    small bit of mayo
    Breast of chicken

    Dinner
    Beans
    hash brown
    1 slice of soda bread
    1 rasher

    Snack
    Handful of nuts
    Handful of grapes

    Another snack
    White bread
    Coleslaw
    cheese and chicken

    Dinner was brutal, shouldnt really be eating all this rubbish... but on a brighter note.... nearing the 33" inch waistline, have till Friday to make it....

    GYM

    seated press 6kgsx3x15
    Bent over rows 8kgsx3x15
    Back of arm things 5kgsx3x15
    Lateral raises 6kgsx3x15
    Side bends -loads
    Ab work
    10 min warm up bike random L5
    10 min crosstrainer
    10 min incline treadmill starting L7 up incline of 2 every 2 mins
    15 mins treadmill 2 mins 10.3, 1 min 10.8

    Delighted with the treadmill, up to sprints ( well for me anyway) of 10.8... incline treadmill and crosstrainer up a bit too, finding the crosstrainer tough, maybe because I'm leaving this till last and Im already tired. Mite do it at the start of my Cardio and see how I get on.....


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    #40
    LouLou1
    Closed Accounts Posts: 171 ✭✭LouLou1


    Tuesday 12th May

    Diet
    Breakfast
    2 slices of soda bread toasted
    Yogurt

    Snacks
    2 Handful of nuts
    Banana
    Handful of grapes


  • Options
    #41
    LouLou1
    Closed Accounts Posts: 171 ✭✭LouLou1


    Thursday 14th May

    Didnt post last nite, went to the gym in the morning and eat well all day....really felt tired both today and yesterday in the gym, couldnt really put my heart into it...
    Gym
    seated press 6kgsx3x15
    back of arm things 5kgsx3x15
    chest press pin 4 x3x15
    Lateral pullback pin4x3x15
    Ab work
    warmup 10 mins bike random L5
    30 mins treadmill

    Diet
    breakfast
    2 soda bread toasted
    yogurt

    lunch
    pitta bread
    breast of chicken
    toms and lettuce

    Dinner
    noodles
    breast of chicken
    onion and red peppers

    snacks
    apple
    banana
    4 digestives
    handfull of nuts


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    #42
    LouLou1
    Closed Accounts Posts: 171 ✭✭LouLou1


    Went for my assessment today, BF% is down to 31% from 32.9 (originally thought this was 32, as posted before but the chart today said it was 32.9 all right, so the gut of 2% of body fat lost in a month... Main losses inch wise has been arms and tummy... exactly what I was hopeing for... I tried to get the tummy down to 33", but only got it down to 33.50... Happy enough with this.. Got my new program and although I only did two reps of each, I have to say my arms are shaking, may take a bit of getting used to.. Takin the weekend off, sisters big birthday tomorrow, so will be out of action on Sunday....


    Measurements
    Chest 36. same
    Waist 33.5 -0.5
    Hips 36 -0.75
    Thighs 22 same
    Above knee area 14.50 same
    calf 14 same

    Diet
    breakfast
    2 slices soda bread toasted
    yogurt

    snacks
    hanful of nuts
    2 digestives with butter

    lunch
    3 crackers and cheese
    banana


  • Options
    #43
    LouLou1
    Closed Accounts Posts: 171 ✭✭LouLou1


    Monday 18th May

    Diet
    Breakfast
    2 soda bread toasted
    Yogurt

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

    Snacks
    Banana
    handfull of nuts
    Kit Kat.... the large one

    Dinner
    4 cream crackers (2 sandwichs)
    Cheese
    Salad of chicken cheese lettuce beetroot sweetcorn

    GYM
    BB Bench press 14kgsx15x3
    Bicep curl 6kgsx15x3, Dips on bench 15x3 (supersets)
    Back of arm things 6kgsx15x3
    Shoulderpress Pin3x15x1 Pin2x15x2
    Leg extension Pin4x15x1 Pin5x15x1 Pin6x7x1
    Cable pullback Pin9x3x15
    Squat machine Pin7x15x1
    Side bends 3x15
    Ab work
    10 mins warmup on bike
    20 mins treadmill
    10 min crosstrainer


  • Options
    #44
    LouLou1
    Closed Accounts Posts: 171 ✭✭LouLou1


    Tuesday 19th May

    Diet
    Breakfast
    2 Soda bread toasted
    Boilded egg
    Yogurt

    Snacks
    Handfull of nuts

    Lunch
    4 cream crackers (2 sambos of)
    Cheese
    Apple
    Yogurt


  • Options
    #45
    LouLou1
    Closed Accounts Posts: 171 ✭✭LouLou1


    Wed 20th May

    Diet
    Breakfast
    2 soda bread toasted
    Boiled egg

    Lunch
    4 cream crackers
    cheese

    Dinner
    Stirr fry
    Breast of chicken

    Snacks
    2 bickies
    Yogurt

    Gym
    BB Bench press 14kgsx3x15
    Bicep curls 6kgsx3x15, bench dips 3x15 (supersets)
    Plank on Vibration plate 30 L 45 x3
    shoulder press pin 3x15x1, pin 2x15x2
    leg extension pin 4x15x1, pin 5x15x1, pin 3x8x1
    Squat machine pin 7x15x2, pin 8x15x1
    Hip abductor pin 5x15x3
    Lateral cable pullback pin 9x15x3
    Side bends 3x15
    Ab work
    10 mins warmup on treadmill random L5
    10 mins crosstrainer, 2 min 2.5 1 min 3.5
    10 mins jogging treadmill


  • Options
    #46
    LouLou1
    Closed Accounts Posts: 171 ✭✭LouLou1


    Thursday 21st May

    Absolutely recked today.... was gonna go to the gym but really dont have it in me, went back to bed today for a snooze and got up 3 hours later... still recked.... Just no energy at all.. Hope to make it now tomorrow


    Diet
    Breakfast
    2 soda bread toasted

    Lunch
    Yogurt
    2 creamcrackers
    Cheese

    Snacks
    2bickies

    Dinner
    Chicken stirr fry
    Small amount of noodles


  • Options
    #47
    LouLou1
    Closed Accounts Posts: 171 ✭✭LouLou1


    Sunday 24th May

    Have been good the last couple of days, went to the gym on Friday, and although I feel I'm putting in the work in the gym, I feel I need to track my food more carefully. I'm off to read all about what calories I should be getting on a daily basis, a deficit to drop the aul body fat. so off I go now... Ok gonna start putting down the amount of calories in everything I eat now. Apparently I need 1900 cal a day which includes 15% deficit.

    Snack before brekkie
    Banana 198
    Apple 78
    Handful of nuts 100

    Brekkie
    Boiled egg 209
    2 soda bread toasted 120 couldnt find soda bread on fitday.. will look at back of packet when I get home.

    Lunch
    Breast of chicken 326
    Beetroot 58
    small bit of pasta 70
    Small bit of cheese 100

    Snack
    Yogurt 167
    Fruit sweets 100
    Dinner
    2 rashers 200
    can of beans 100

    Total for the day 1826, pretty much bang on what I should be eating.... Made a big batch of soup this evening and a stirr fry for tomorrow, so food sorted. Was also thinking I wasnt getting enough veg into my diet, so hopefully the soup will boost this for me.....


  • Options
    #48
    LouLou1
    Closed Accounts Posts: 171 ✭✭LouLou1


    Monday 25th May

    Diet
    snack before work
    Bananna 198
    handfull of nuts 100
    Apple 78

    Breakfast
    Boiled egg 209
    2 slices of soda bread toasted 120

    Dinner
    Noodles 260
    sirlion 280
    Brocolli 51
    onion 60
    Sauce 150


    After the gym
    homemade soup 50
    T

    Total 1556

    Gonna try and head to the gym tonight, really knackared, but gonna give it a go anyway...

    Made it to the gym alright last night and felt really good after it....

    Gym
    BB Bench Press 14kgs x1x15 18kgs x2x10
    Bicep curls 6kgsx3x15, bench dips 3x15, supersets
    Back of arm things 5kgsx3x15
    Upright rows 3kgsx3x15
    Cable pulldown Pin 9 3x15
    Lateral pullback Pin 4 1x15, pin 5 2x 12
    Shoulder press Pin 2x15
    Ab work
    Plank on vib plate 30L45
    10 min warmup on bike, random L5
    10 min incline treadmill 2 mins 6.5, up 2% every 2 mins
    15 min treadmill 5 mins 10.2, 2 mins 6.2, 5 mins 10, 3 mins 6.2.

    Upped the BB bench press today, last few reps were pretty tough alright and need to concentrate on form, a bit wobbly on this...
    Cable pull downs, might try upping this as well next time, can feel a burn still, might up it for the last set only next time see how I get on...
    Dont know what's happening to my Cardio of lat, really feeling tired, cant get any kind of consistancy going here.. gonna stick with it alright.....


  • Options
    #49
    LouLou1
    Closed Accounts Posts: 171 ✭✭LouLou1


    Tuesday 26th May


    so hungry today..... Since I'm spliting my days up now between legs and arms days, just realised I dont really know too many leg exercises/weights, gonna do a search around this site to get some good exercises that I can do them Wed....

    Diet
    snack before breakfast
    Banana 135

    Breakfast
    2 soda bread toasted 200
    Yogurt 121

    Snack
    apple 78

    Lunch
    Tuna 173
    Coleslaw 150
    Pasta 150
    Beetroot 58

    Snack
    Twix 280
    Homemade soup 70

    Total 1412


  • Options
    #50
    LouLou1
    Closed Accounts Posts: 171 ✭✭LouLou1


    Wed 27th May

    Realy realy tired today, dont know whats going on.... zero energy.... just want to stuff my face with Chips, steaks, cholcolate anything thats back for me, but I wont.....

    Diet
    Breakfast
    Bananna 138
    2 soda bread 200

    Snack
    Yogurt 140
    Apple 78

    Lunch
    Beetroot 58
    Lettuce 6
    Pasta 150
    cheese 100
    2 slices ham 200 muck

    Snack
    4 digestives 218

    Dinner
    2 rashers 200
    beans 100

    Total 1490

    GYM
    10 mins warmup bike Random L5
    Squats pin7 x1x15 pin8 x3x15
    Hip abductor pin5 x4x15
    Leg extension pin5 x1x15, pin6 x2x15
    Other leg thingy pin4 x1x15, pin5 x1x15, pin7 x1x10
    planks on Vib plate 35L45 x3
    Ab work
    Side bends
    Lunges 5kgsx3x15
    10 mins treadmill incline 6.5 up 2% every 2 mins
    5 mins jogging 10.2
    10 mins crosstrainer 2 mins 2.5 1 min 3.5

    Had a little snooze before the gym defo wouldnt have made it if I didnt...


  • Options
    #51
    LouLou1
    Closed Accounts Posts: 171 ✭✭LouLou1


    Friday 29th May

    Diet
    2 slices soda bread 200
    Boiled egg 78
    cottage cheese 40

    Snack
    Kitkat 233
    Sweete 100

    Lunch
    2 soda bread 200
    Fetta cheese 100
    lettuce 6
    3 slices parms ham 540
    sundried toms 150

    WOW didnt realise how much the aul parma ham was and on top of that eating all the rubbish too.. ooopppssss still on target for total calories for the day but look like it homemade soup for dindins..... silly me..


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    #52
    LouLou1
    Closed Accounts Posts: 171 ✭✭LouLou1


    Monday 1st June

    Got on grand over the weekend, went to the gym and had a legs day, did a bit of cardio after. Went to a BBQ on sat night, didnt eat too back, chicken and salad, but mother of god did I have alot to drink, mainly vodka. Didnt make it to the gym on Sunday as I was feeling a bit ropey. Wont be finished work on time to make it to the gym either today , but will make sure to get in my 4 workouts in in the week.

    Diet
    2 soda bread 200
    Yogurt 141
    Boiled egg 78

    Lunch
    coleslaw 250
    Cheese 100
    Beetroot 78
    Lettuce 6
    Corn 100
    Tune in mayo 250

    Snack
    homemade soup 100

    Dinner
    Toms 30
    2 slices ham 64 Really surprised at this... only 32 cals each
    Coleslaw 50
    Cheese 50
    Lettuce 6

    Total 1503


  • Options
    #53
    LouLou1
    Closed Accounts Posts: 171 ✭✭LouLou1


    Tuesday 2nd June

    Diet
    Breakfast
    2 soda bread 200
    Yogurt 148

    Snack
    Apple 78

    Dinner
    Beetroot
    lettuce
    2 slices ham
    Cheese

    Snack
    Ice cream 160


  • Options
    #54
    LouLou1
    Closed Accounts Posts: 171 ✭✭LouLou1


    Friday 5th June

    Havent posted in a couple of days... Went to the gym on Wed, had a legs day, 40 mins of Cardio. No gym on Thurs and eat well both days too...

    Diet
    2 slices brown bread toasted
    Boiled egg

    Snack
    Apple
    Banana

    Dinner
    Lettuce
    Sundried toms
    Salmon fillet
    Beetroot
    Feta cheese
    Coleslaw

    Snack
    Turkish delight
    2 vodkas and diet 7-up

    Gym
    10 mins warmup bike random L5
    Cable pullback pin9x3x15
    Hip adductor pin5x3x15
    Leg thingy pin4x1x15, pin5x1x15, pin6x1x10
    Seated Chest press 6kgsx3x8
    Bench press 18kgsx3x15
    Bicep curls 6kgsx3x15
    Bench dips 3x15
    Ab work
    Lateral pullback pin4x2x15, pin4x1x10
    10 mins treadmill, 2 mins incline 6.5, up 1 every 2 mins
    10 mins treadmill speed 10
    5 mins crosstrainer

    seated chest press was a bit ropey and so too was the Lateral pullback. Did a few planks on the vib plate and only managed 40 secs, 40 secs and then 30 secs. Find if I dont do these few weights/exercises for a couple of days I'm just not up to it the next time. I suppose lesson learned is to do them at least twice a week...


  • Options
    #55
    LouLou1
    Closed Accounts Posts: 171 ✭✭LouLou1


    Sunday 7th May

    Was supposed to go to the gym on Sat, but feeling a bit ropey on Sat morning, so gave it a miss. Dads birthday and pigged out on Lasagne, potatoes and 2 slices of birthday cake.

    Diet

    Snack
    Banana 108

    Breakfast
    2 slices soda bread toasted 200
    Boiled egg 68

    Snacks
    Fruit of the forest Yogurt 171


    Dinner
    Rice 170
    1 large breast of chicken 400
    red peppers 15
    Onion 20
    Sauce 170

    Snack
    peanutbutter cup 240

    Total 1562


  • Options
    #56
    LouLou1
    Closed Accounts Posts: 171 ✭✭LouLou1


    Monday 8th June

    snack
    Bananna 108

    Breakfast
    2 soda bread 200
    yogurt 121
    Boiled egg 78

    Snack
    Handful of nuts 100
    apple 68

    Dinner
    Chicken 400
    sauce 170
    Rice 170
    onion 50
    red pepper 40

    Snack
    Choc sauce 250
    Choc cake 200

    Total 1964

    64 cals over... first time I actually went over the daily cals amount since I started doning this....


    GYM
    10 min warmup bike random L5
    bench press 18kgsx3x15
    seated shoulder press 5kgsx3x15
    Bicep curl 6kgsx3x15, bench dips 3x15 supersets
    Lateral pullback pin 4x3x15 found this realy tough....
    Cable pullback Pin 9x3x15
    Ab work
    Hip adductor pin5 x3x15
    Leg extension pin 6 3x15
    10 mins treadmill inclin 6.5 speed 6.3, up 2 every 2 mins
    10 mins jogging 10.1
    10 mins crosstrainer 2.5 2 mins 1 min 3.5


  • Options
    #57
    LouLou1
    Closed Accounts Posts: 171 ✭✭LouLou1


    Wed 17th June

    Right so... got a lung infection there last week that wiped me out for the week, eat nothing but rubbish, chocolate, sweets, loadsa bread and gallons of 7-up... talk about comfort eating....
    Popped into the gym Monday evening and faffed about for a while, could hardly lift anything, so just decided to do a little bit of ab work and crosstrainer....:(:(

    Diet
    Breakfast
    Boiled egg
    2 slices of soda bread

    snack
    Fruit smoothie

    Lunch
    Lettuce
    3 slices of ham
    sundried tomatoes
    Beetroot
    Feta cheese

    Snack
    Banana
    Apple

    Dinner
    Noodles
    breast of chicken
    stirr in sauce
    peppers and onions

    GYM
    10 mins warm up bike random L5
    Ab work
    BB Bench press 18kgs 2x15, 1x10
    Back of arm things 5kgsx3x15
    Bicep curls 6kgsx3x15, bench dips 3x15
    Seated shoulder press 5kgsx3x15
    Cable pull back Pin 9x3x15
    Lateral pull back Pin 4x3x15
    Hip adductor Pin 5x3x15
    10 mins treadmill incline 6.5 speed 6.2, up 1 every 2 mins
    10 mins treadmill speed 9.9
    10 mins cross trainer 2.5

    Had a bit more energy doing this but didnt push it on the cardio to get a feel for it again...


  • Options
    #58
    LouLou1
    Closed Accounts Posts: 171 ✭✭LouLou1


    Thurs 18th June

    Snack
    2 soda bread

    breakfast
    Yogurt
    Apple
    Banana

    Lunch
    pasta
    beetroot
    Cheese
    slice of soda bread

    Dinner
    Handfull of nuts
    Homemade soup
    2 digestive biscuits

    Snacks
    2 glasses of wine


  • Options
    #59
    LouLou1
    Closed Accounts Posts: 171 ✭✭LouLou1


    Friday 19th June

    snack
    2 soda bread

    Breakfast
    Porridge
    Boiled egg

    Snack
    Yogurt
    small banana

    Lunch
    Chicken breast
    Pasta
    Cheese
    Beetroot
    Lettuce

    going to head to the gym when I get back from work, wont be till 8 or so...


  • Options
    #60
    LouLou1
    Closed Accounts Posts: 171 ✭✭LouLou1


    Wed 24th June

    Got to the gym last Friday night and Saturday, away for a couple of days so back at the gym today

    Diet
    Breakfast
    2 soda bread

    Snack
    Bananna
    handful of nuts

    Lunch
    Lettuce
    beetroot
    2 slices ham
    feta cheese
    5 sundried toms

    Snack
    yogurt
    Apple

    Dinner
    Carrotts
    Runner beans
    breast of chicken

    GYM
    10 min warmup on bike random L5
    Ab work
    side bends
    Hip adductor pin 5 x4x15
    Squat pin 7 x4x15
    Leg extension pin 5 x3x15
    Other leg machine pin 5 x2x15, pin 6 x1x9
    Cable pulldown pin 9 x3x15
    Lateral pullback pin 4 x3x15
    BB bench press 18kgsx3x15
    Bicep curls 6kgsx3x15, bench dips 3x15
    Vib plate plank 25 L 45 x2
    Seated press 5kgsx3x15
    Back of arm things 5kgsx3x15
    7 min incline 6.5, speed 6.3, 13 min jogging 10


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    #61
    LouLou1
    Closed Accounts Posts: 171 ✭✭LouLou1


    Thurs 25th June

    Diet
    breakfast
    2 soda bread
    boiled egg

    Snack
    Handful of nuts
    Lunch
    homemade veg soup

    Lunch
    Lettuce
    2 slices of ham
    5 sundried toms
    Beetroot
    Feta cheese

    Dinner
    breast of chicken
    Carrotts
    Parsnips


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