It’s day 8 of the 90-day fitness challenge and I’ve got chest exercises to look forward to. I’ve just had my week 1 weigh in and fat check, which as you will see wasn’t all that awesome but that doesn’t mean I’m not going to be giving it my all today.
Today’s fitness session with my personal trainer was similar to day one of the fitness challenge, although we concentrated more on the chest. Also, today we increased the weight that was being used – as you would expect because we all like to see progress and achievement – so I was happy with that. Although, I would have liked my body to take a little more. I guess having the not great news on my fat check analysis didn’t quite help me with my focus.
Here’s what we did:
- Bench press: olympic bar + 50kg (was 40kg last week): 5×5
- Inclined press: olympic bar + 35kg (was 30kg last week): 5×5
The workout was minimal this week, but that’s because the fat check was before it and we only allocated one full hour for both (the fat check takes about 20 minutes to do).
Today I did eat some comfort food later on to combat the negative feelings (the cereal etc) and in the morning breakfast was a bit of a rush. You’ll see some of the names change on my meals as I move towards a more standardised set this week. I’ve been doing some research and I want to move away from the ‘3 square meals a day’ thinking as this isn’t helping me give my body what it wants and when it wants it.
Eating more meals throughout the day helps you to lose weight, so I’m inclined to start moving this way this week. I’m the type of person that if something comes around and slaps me in the face (like the fat check today) then I’m likely to adapt to the situation and move forward.
This was a salmon fillet and a ciabatta with peanut butter on. It was filling and I had my allocation of fats, proteins and carbs, but it probably wasn’t the best start to the day I could have had. Although, it did surprisingly fill me up.
Having some protein before my workout was essential. I have enough fat on my body so I don’t need to take on carbs like other skinny people would. So, I opted for salmon (the other one of the two pack I had for breakfast, to make it easier) and 3 eggs. This gives me lots of healthy fats and proteins for the workout and I ensured I consumed it around one hour before my training session.
This was a gala apple and a flapjack. A little bit more sugar than I should be having, but I guess this was a little indulgence due to the earlier news.
I was super hungry by this point, so instead of having one sirloin steak I opted for two. That was a little greedy of me but I did feel super hungry. I also added some cheese slices (the sliced cheddar kind) to them and didn’t realise how much fat they contain (a whopping 10g of fat per slice!).
Now, I’ve said before that I know fat doesn’t make you fat, it’s carbs and sugars that do. But, this clearly sent me over the edge on my daily goals logged in MyFitnessPal, so I realise from this that I need to be conscious about it.
Clearly, I’m upset from today about my fat check and analysis. I didn’t go down, which was a bad outcome. And I went up, which was a truly bad thing! However, I didn’t go all out and binge on crappy food such as chocolate and carbs (in fact I kept my carbohydrates intake to well below half of what MFP says I should be eating).
It’s an onwards and upwards train of thought and I clearly need to keep a check on my nutrition and sleep over the next week or so. That means heading to bed a little earlier than I did this past week and ensuring I am well rested.