Post-Christmas

Christmas was a fucking disaster!!!! Now back on track...well, kind of.... Today it was heavy training so I ended up having a lot of calories :/  I have to REALLY get back on track... I'll do carb cycling but with much less calories than today...The plan I found in bodybuilding.com is too extreme, I don't think I could manage having 1200/ day when I train... scooby's plan sounds more realistic to me... I'kll give it a try...Today it was bad...too much!

and more carb cycling....

carb cycling

This is what I found at bodybuilding.com about how much to have:

ok, so if I want to start losing fat (I was kind of bulking at the moment) I will have to dramatically decrease calorie...and of course all the rest.

I'm confused about starting cutting or keep on builking.... I'll talk to my PT on tuesday....

BC + BP + BE

Training was great!

My love life sux!

BODYCOMBAT + BODYPUMP + ABS TRAINING :) :)

...after sleeping only two hours at night... :( I had insomnia...

After Friday and Saturday disaster, everything's kind of  ok again.... BODYPUMP + BODYCOMBAT

I hate weekends and I fucked everything up

I was going to the gym and on the way realised I doN#t have the card...without it I can't enter...so I went home...what did I do? eat the whole day...it has ended up being a rest day and I've eaten about 2000 calories or more...I'm supposed to have 1500 on rest days.... I really am unhappy and disappointed in me today and I feel like crap!

I feel like a fucking failiure! I failed my PT! :_(  worst thing ever!

Thursday: my fave day! :)

FINALLY:

Day off
WO: BODYPUMP (more weight as usually):
- warm-up: 4,5 kg. each side
- squats: 8,5 kg each side
- bench press: 5
- clean press/power press (back) : 6
- triceps: 4,5
- biceps: 3,5
- shoulders (side raise/mac raise): 2,5
- challenge (end) : 3,3

BODYCOMBAT:  Great! I gave my 150%  :)

CXWORKS: with the 5 kg. plate and the red tube

As far as eating goes.... A LOT! BUT according to my PT I should eat up to 2500 on thursdays so it's OK!

I'm so glad I worked out! I feel effin great!!! :D

Doctor, doctor, give me the news , i've got a bad case of loving Les Mills! :D

Bodypump!

I could finally go to the gym! YAY! Just for one class, bodypump , but I'm happy I could go...I don't feel 100% fit yet, so I guess it's good that I started just with one class....Tomorrow it's my power-day, thursday! and I'm off YAY!!! I love thursdays!!!!

Lymph nodes are still swollen.... I look like a freaking toad :/

and still at home

.... I'm on sick-leave which means I can't go to the gym :_( .... so I'm making today a resting day... tho I didn't want to...anyways... tomorrow I won't be on sick-leave anymore, which means I have to go to my stupid job in a fucked uo shift.... but at least I can go to the gym afterwards... for much less courses than I would like, I normally atrtend BC + BP + some 20 minutes abd training and this week I'll be able to attend only one course, my schedule will be like this:

Tuesday 20:30 Bodycombat
Wednesday  20: 30 Abs-training  21:00 Bodypump
Thursday 18:00 Bodypump 19:00 Bodycombat 20:00 CX works
Friday: Rest
Saturday: 16:30 CX worx 17:00 Bodypump 18: Bodycombat
Sunday: ...still undecided....

so little!!!! :/

And since today is rest day I have to WATCH THE CALORIES!!!!!!

For having a healthy energy bar as pre-workout I have just made these:

What I ate today; around 1500, which is what I'm supposed to have on rest days, so ok . Gotta be careful no to eat more later!

thoughts about ... and my workout @home

I have to do it for me
I have to do it to prove that I really want it!
Sometimes I have the feeling that he doesn't take me serious, that he doesn't really believe that I REALLY want to train hard and get better and look better ... My impression is that he thinks that I'm like any other: I want results and I want to train to certain point...well, Mister, I'm not sorry to tell you that you're wrong. I really want it and I'm going to show you how much!

(and this statement I will keep in mind everytime I'm temped to much on what I shouldn't?; I want to show him what I'm capable of with or without his help. I'm determined and I'M RELENTLESS!


So here it is what I ate today:

As for today, I still couldn't go to the gym... Normally sunday is active-rest day, meaning doing (if anything) something that is not very exhausting, so I did the combat workout with the video since this week was so odd concerning workouts, late-shift , being sick and all that crap.... there you go:

:(

I'm still on sick leave which means I can't go to the gym...that bothers me so much!!!! So I will have to do some kinda workout at home cos otherwise I'm going nuts! ...Speaking of which.... CLAEN EATING from today on! I binged yesterday on chocolate.... bad, bad, bad...Rest day and over 2000 calories.... that's AWFUL!!!!

I wish I could go to the gym today. Whatever I can do at home it will be much less than what I would in the gym... But my doctor said I shouldn't go and my BFF told me that if I got injured in the gym while I'm suppossed to be on sick leave, therefor at home resting, my insurance wouldn't cover it...which sux....

I'm just frustrated...and look like shit cos my lymph nodes are the size of golf balls :(


So, in the evening I got to do bodycombat with the video + some plan I found on facebook:

 And today's calorie-log:

SHIT

Too many calories

SHIT! I screwed it up! Today is rest day...anyway I couldn't go to the gym because of my stupid schedule and on top of it, I'm sick, so the doctor told me I shall not work out til tuesday...That makes me freak out! Oh my God! So many calories and no exercise! Fuck!...

I can't wait to being back to normal life, when I worl early and can go to the gym to exercise all the hours I want! I want to follow my PT's plan but this week is being just awful and next is not going to be much better because of my stupid job. :(

I'm pissed :/ :/ :/

GYM again, THANK DOG!!!

FINALLY I could go to the gym again. I love it, and today it was awesome!!!!

Actually i considered whether going or not cos my lymph nodes are swollen and I look like shit! ...and it means that I'm not completely healthy...Anyway i'm really glad i went! The workout was awesome!

OH NO! it turned into an unplanned cheat-day.... add 650 calories in chocolate and snack :(  According my PT I could have 2500 but I had more than that, about 2700.... bad girl...but Nikolaus is once a year!

working late again :/

I hate working late!!! it means no workout ...

at least this morning I did a bit:

warm-up: 8 min
bodycombat (with a video): 20 min
push-ups: 100
plank hold: 4 min

Bad day.... I had late shift so I couldn't attend any courses...the plan my PT gave me is so general that I was overwhelmed and didn't know how to start...I have written him an email saying that I would need something more concrete... I don't want to set him under pressure but seeing all the machines in front of me not knowing what to do is intimidating...So today it was a not wanted rest-day :/ SUX.

Another great monday

I had the day off cos i worked on saturday:

BODYCOMBAT: I had a lot of energy and gave my 150% :D
ABS TRAINING: New music, motivating, better than usual!
BODYPUMP: more weight on the barbell... I was lifting more weight than the guys next to me... nice feeling ;P


I had about 2000 calories. My PT says I should have 2500 on training days like today where Pump is the main focus...but I'm scared...

FITSPO of the day: Rachael Newsham, bodycombat programm director

Sunday BODYATTACK

Normally I rest on Sunday but since I had to work yesterday and didn't work out, I have gone to the gym today.

So, up to now my day: ( I count approximately and tending high ;))

Breaky: banana.........................................................................................100
             oatmeal........................................................................................150
             coffee+ skimmed milk..................................................................150

Workout: 1 hour Bodyattack (cardio)
               25 minutes CX Worx

Post Workout meal (midday snack): apple..................................................100
                                                       cottage cheese.....................................150
                                                       whey protein........................................150
                                                       coffee + skimmed milk.........................100


Lunch/Dinner:  Veggie tuna........................................................................170
                       Salad.....................................................................................10
                       Wild rice..............................................................................50
                        BSN lean Dessert..............................................................250
                       Chocolate............................................................................50

so up to now : 1400 and I can have up to 1800

FITSPO of the day:

POST DINNER: Chocolate...............................................100
Quark + Strawberries + Whey...........................................250

calories + macros from today

Evening:

For dinner I had: a protein bar + quark + protein powder
BSN lean dessert

and befor bed (now): strawberries + quark + whey powder

In the complete day around the 1500 that I am allowed for rest-days....so ok... but maybe it was a bit more...? I don't know

I didn't start with the plan cos i'm quite lost...my PT gave me some basics but i'm afraid that if I went to the gym without a concrete plan I would be all insecure in front of the machines thinking..."ok, now what?" So I'm trying to get a more concrete plan, which is difficult cos i don't really know much about fitness and bodybuilding....

My PT is great but I have to admit I would have prefered a more detailed plan... well, as for now it's ok and I don't want to be a pain for him...after all, til now he hasn't charged me AT ALL!

So, either I'll try to make the plan now...tho I'm quite tired after working and writing applications or I'll do it tomorrow...Tomorrow after all I can attend the courses so I don't necessarily need the plan... tho I would like to start, that's true... I LOVE the courses but when I see the physiques of fitness models I want to do some bodybuilding too.... here my favourite fitspo ATM Margret Gnarr:

She's so perfect! I want to look like her! :D

Lunch

Wild rice with tempeh + 1 cup of cocoa

2nd meal today

I forgot to photograph and post it! It was an apple tho: P

Meal and exercise plan from my PT

Breakfast: Oatmeal (40gr) + Whey (15 gr)

Now that i have a meal plan and exercise plan , I have to start seriously. I've been quite consistent in my workouts but my food choices haven't been the greatest... I have followed more or less the plan but I could do it (and I will!) much better. I have had too much of the allowed complementary things (muesli bars, shakes, fruit) and not much of real food: pasta, rice, protein sources like soy...I have to change that.

The MEALPLAN that my PT gave me is as follows:
Monday (heavy training + cardio): 2500 kcal
- Breakfast: Muesli (chocolate muesli is ok :D :D yay!)
- Midday Snack: Quark
- Lunch: Pasta
From 2 pm to 4 pm I can have protein shakes and 2 or 3 muesli bars. From 6 pm on NO CARBS!
-Dinner: No carb!

Tuesday (training with lighter weights, focus on cardio): 2200 kcal
-Lunch: Wild rice+ soy
-From 6 pm NO CARB

Wednesday: same as Tuesday, but weight training only if I feel fit for it.

Thursday: same as Monday

Friday. Rest day: 1500 kcal. I can have whatever I want as long as the calorie count is 1500.

Saturday: cardio + weight training just if I feel fit, light weights. 1800 kcal. No carbs in the evening.

Sunday: kind of rest day, I can do something light , like some dancing training. 1500 kcal.


TRAINING:
Monday: Bodypumpwith heavy weights + Bodycombat + Abs
Tuesday: Bodycombat + Bodypump (light weights) + Abs
Wednesday. Bodyattack + Abs (+ Bodypump with light weights(opt., just if fit enough!)
Thursday: POWER DAY: Bodypump with heavy weights + Bodycombat + CX worx
Friday: Rest day
Saturday: Bodycombat (+ Bodypump if fit enough only!)
Sunday: rest day (I can do something light like sh'bam)


However next week I won't be able to attend any courses :_( so my PT made an alternative exercise plan for me:

Always machines BEFORE cardio. Cardio should be 30 to 45 minutes in interval with pulse between 110 and 130.

Each day training maximally 3 different muscle groups.

each complete session should be 1 to 1,5 hours

Unfortunatelly I don't have specifics abou what exercises and which machines...I will have to figure it out and make a complete plan before a hit the gym....

Same goes for meal plan, I will have to make it a bit more specific so that it will be easier for me to follow....