girlf - 'Lose weight, gets fit' log

[girlf]

Sunday Summary Log: Sunday 15th January
Start Weight: 78.6kg | Current Weight: 76.4kg |

Macro Nutrient Goals:
Calories: 1374 | Carbs: 137.4g (40%) | protein: 137.4g (40%) | Fat: 36g (20%)

Goals:
- plan at least 2 days worth of meals in advance
- plan next week gym routine in advance by tonight
- increase reps and reduce weights on leg exercises

Going Forward:
- Make exercise a habit

Notes
- Its quite cold out now, temp is getting really low which might mean no cycling for awhile.
- Quite pleased with the progress on my runs and in general.
- Best thing so far has been learning more about food and how to not give everything up because of a little indulgence.

[girlf]

Quick Update:

Been a little bit under the weather since Sunday and dealing with a little muscle cramp. The worst is over but I'm on my way to the gym now to see how this plays out.

[girlf]

Log: January 16th

Training: None

Notes:
- Taking some pain killers for slight muscular cramps in my back.
- Slight loss of appetite as well.

Food tracking:

[girlf]

Log: January 17th

Training: Legs | reps = 20 - 25 | sets = 4
Jump rope: 130 skips x 4
Leg Press: (53kg / 63kg/ 68kg/ 73kg)
Front squat: 15lb / 20lb / 20lb / 20lb
dumbbell straight leg dead lift: 10kg/ 15kg / 20kg / 25kg
Bodyweight squat : 15 /15 /10/ 15/
single leg calf raise: 7kg / 16kg / 16kg /25kg

Training: Cardio Elliptical total = 30mins
(5mins@level5, 5mins@level4, 5mins@level5, 5mins@level4, 5mins@level5, 5mins@level4)

Notes: gave it 100% once I was there. gym was packed so affected time for last set.

Food tracking:

[girlf]

Log: January 18th

Training: Back & Bi's | reps = 10 - 12 | sets = 3
warm up 4min skipping
Inverted Row: (12 / 12 / 10)
Wide grip lat pull down: (28kg / 35kg / 42kg)
Dumbbell curls: (10kg / 10kg / 15kg)
Single arm row: (12.5kg/ 15kg / 15kg)
Barbell curl : 10lb /10lb /10lb/
straight arm pulldown (dnc)

Notes:
- Starting to see clear muscle definition around the shoulders and arms whilst working out. gives me a picture of the possibilities of my body
- Very short on time today so had to squeeze in a workout.
- Gym was packed so could not perform the straight arm pull down exercise, will research an alternative exercise with free weights.
- appetite is returning and cramps are subsiding.

Food tracking:

[girlf]

Log: January 19th

Training: None

Notes:
- No work out today as I was on the road most of the time.
- Left most of my food at home and not enough breaks to get anything decent, hence the big gap between breakfast & Lunch. (which left me starving)
- not a good day food wise and I fear I am coming down with a cold.
- The amount of carbs consumed today was astonishing, however I realised, thats what I was doing before I started learning about food. I probably ate even more carbs than this on a daily basis.
- Will attempt to adjust for a few days.

Food tracking:

[girlf]

Log: January 20th

Training: None

Notes:
- Felt sluggish & bloated the entire day with massive loss of appetite.
- Sniffling quite a bit and decided to save my energy for the run tomorrow.

Food tracking:

[girlf]

Log: January 21st

Training:
5k race : official time = 32:01mins
boxing class : 1hr 20mins

Notes:
- Very windy during the race, almost didn't make it as I over slept and felt tired.
- Boxing class was great, did my first double skip jump.
- Trainer commented on my shoulders and arms (this seems to be the area most shaping up)
- unfortunately, think everything caught up with me in the evening.
- headache and more sneezing. so I've bought oranges + tried to eat as.

Food tracking:

[girlf]

Sunday Summary Log: Sunday 22nd January
Start Weight: 78.6kg | Current Weight: 76.4kg |

Macro Nutrient Goals:
Calories: 1374 | Carbs: 137.4g (40%) | protein: 137.4g (40%) | Fat: 36g (20%)

Goals:
- 3 weights sessions at the gym
- 2 cardio days to include a HIIT style activity

Going Forward:
- Keep pushing

Notes
- Habit was what got me to boxing class on Saturday, because I really wanted to crawl back in to bed.
- There is a lot of disruption planned for about a month with building work going on around me so its going to really take everything to maintain focus.
- Still suffering from a cold but we will see how my body feels in the next couple of days.

[Starstruck]

Keep it up dude, take it all day by day, you're right on the money. :) . Everything will be worth it in the end, and everythings coming together already.

If you need any one to chat to , you can PM me here on add me on facebook (http://www.facebook.com/i.am.james.hooper) .