Today I had my first fat check to start this 90-day challenge, so check those two posts out if you find yourself having a brain fart moment and really not understanding what the heck I’m going on about. It’s okay, I’ll wait here while you get back.
Okay. So, after having quite a good start to the day finding out that I’d removed (not lost) a third of the fat in my body over the course of the past 9 months I was ready to do the (self-imposed) obligatory chest Monday workout. Because, well, you know, I’m a guy and any excuse for a chest workout is great stuff for me.
Today’s gym session with my fitness coach was a temporary/new regime. We both knew that I hadn’t had a permanent workout schedule put in place for a while (mostly down to me), so we tried a few different chest and triceps exercises – some were ones I knew and others were not.
Here’s a run down of what I did. (Note: I used an Olympic bar which weighs 20kg on its own.)
- Flat bar bench press: bar + 40kg. 4 sets of 8
- Inclined bar bench press: bar + 30kg. 4 sets of 8
- Cable fly (bent over position): 110lbs
- Triceps extension: 8kg. 4 sets of 10
- Flat bar triceps extension: bar + 20kg.
- Triceps push down (with triangular grip): 110lbs
(The last one was on the cable machine.)
It was a bit of a different session. Fun but also demanding and I felt as though I worked out pretty hard afterwards. It was a great start to the week and the first day.
If you’re like me then food is an extremely important part of your day. I’ve loved food for a long time (maybe that’s why I’ve always been ‘big’, hahaha!) and I always want to take something great. But, I’m pretty confident that I now know what goes into the meals I eat and how much salt, sugar and bad things go into processed foods and other things that make it more convenient when eating.
Here’s what I had:
This was chili that I had made the day before and portioned up. It’s got minced beef & bacon in there for proteins, kidney beans in there for carbs (we all need some) and some British greens (that’s what Tesco calls them) for some goodness. I was happy to have some carbs here as I was training later in the day, and the good fats in the feta cheese made it that little bit more tasty.
I had one of my homemade flapjacks after workout alongside a protein shake (not whey as I’m intolerant to it).
This was a favourite of mine: a brown gluten-free ciabatta with goats butter, cooked salmon and spinach. A good amount of protein, fat, and greenery. Maybe a little too many carbs, but I was conscious it was my post-workout meal.
Another one of my favourites: Pork loin with onions (cooked in a little goats butter) with some asparagus. I usually aim to reach around 130-200g of protein per meal, but sometimes I fall short.
Gin & tonic. A bit of a celebration here. If you want to read more then take a look through my starting ‘weigh in’ post here.
Total consumption was, according to MyFitnessPal, 1,941 calories, yet I ‘should’ be consuming around 1,800 calories to lose weight. Think I’ll be sticking to a low carb, moderate fat diet here 😉
How I Feel
I cheated a little today by ‘treating’ myself to a few gin & tonics in the evening. If you haven’t been reading closely or you’re not sure why I would treat myself on the first day of this 90-day challenge then go take a look at this post on my starting markers: I explain that, probably like you, I’ve struggled for quite a few years with my weight and I’d had some very great news about how much fat I has shed over the previous nine months.
So, I decided to cut myself some slack and take a breather.
Here’s to tomorrow and having one of my favourite breakfasts (salmon and eggs).