Breakfast - spinach, mushroom and egg wrap
Lunch - GYG burrito bowl - brown rice, chicken, guac, jalpenos, tomatoes, onion and coriander
Dinner - met up with a few mates after a long time since seeing them. Tried to stay strong but ended up having 3 pints but then moved on to vodka, soda lime. Also had a few nose beers which, if nothing else, suppressed my appetite so didn’t have any dinner.
Gym -
Incline BP - 5 x 5 - 90kg
Cable flies - 4 x 10 - 25kg
Barbell rows - 4 x 10 - 60kg
Lat pulldowns - 4 x 10 - 50kg
Squats - 4 x 10 - 80kg
Shurgs - 2 x 10 - 26kg (straight up and held for 3 seconds)
- 2 x 10 - 26kg (rounded reps)
Reverse flies - 4 x 10 - 7kg
Comments - in two minds. In one, very dissapointed that I indulged in going out and drinking literal poison that is alcohol. The other mind thinks that hey, you’re not a pro, you’re a month into getting back to shape so don’t beat yourself too much for enjoying a night out with friends. FWIW, I do think there are much better drugs out there as opposed to alcohol to enjoy a night out but not as socially acceptable, so caved into the norm
I did weight myself after the gym session which was 91.05kg, however, not counting this and expect to have added a few pounds over the weekend. Will attempt to make up for it over the weekend with low carb diet and long walks (i say this now, let’s see tomorrow!!).
Long term I can’t see a few drinks one night causing any problems. Most impressive thing to me is not eating more afterwards. Alcohol makes my stomach a bottomless pit haha.
Breakfast (11:00am) - was feeling rusty and sorry for myself so ordered breakfast in. Went for scrambled eggs and crab (along with veg) on sourdough. Was interesting… will not be rushing to order again though, Coffee
Lunch (3:00pm) - Tonkotsu ramen with katsu chicken, Coffee
Dinner - went out for dinner with the Mrs, ended up skipping dinner and having drinks again… seems I was trying to do as much as possible to ruin my progress in one weekend. Didn’t have as many as on Friday but still poor from me. Anyways, its done now and will look forward to getting back on track next week.
Lunch(12:00pm) - eggs benedict - poached eggs, ham, hollandaise on sourdough, Coffee
Dinner (5:30pm) - Tonkotsu ramen with katsu chicken, couple of pieces of sushi
Snack (8pm) - Protein Bar
Haha! A mixed kebab after a night out was always the one! Felt guilty just drinking this time, let alone ordering that!
Yeh I think you are right. One weekend isn’t going to cause too many issues. Just need to make sure it is only one weekend every few months and not every few weeks!
Dropped a 7kg weight on my phone and broke it… therefore had to use the Mrs’s phone which explains lightening difference! Again, not much visually change from last week but 4.45kg since I started and 4 inches of the waist…without cardio! Not planning on changing anything at this stage as weight continuing to drop.
Walk - 3.7km
Breakfast (9:00am) - Coffee
Lunch (12:00pm) - My Muscle Chef - Asian stir fry
Pre-workout (6:30pm) - Zero sugar energy drink
Dinner (8:00pm) - (Natural wrap - 72cal) x 2 with chicken, spinach, onion, guac, tomato
Gym -
Bench press - 3 x 5 - 90kg
2 x 5 - 80kg
1 x 8 - 60kg
Cable flies - 4 x 10 - 16kg
TRow - 4 x 10 - 45kg
Lat push down 3 x 10 - 25kg
1 x 20 - 20kg
Leg press - 4 x 10 - 160kg
Standing calf raises - 4 x 10 - 70kg
Lateral raises - 4 x 10 - 10kg
Reverse Fly - 3 x 10 - 7kg
Breakfast (10:00am) - Natural wrap with scrambled eggs, avo, onion
Lunch (2:00pm) - My Muscle Chef - Smokey brisket and sweet potato mash
Snack (3:30pm) - Protein Bar
Dinner (8:30pm) - Steak and scrambled eggs
Gym -
Incline BP - 2 x 5 - 80kg
1 x 6 - 70kg
1 x 10 - 60kg
1 X 10 (pause set) -40kg
Cable flies - 2 x 10 - 20kg
2 x 10 - 15kg
TRow - 4 x 10 - 45kg
Lat pulldown machine 4 x 10 - 70kg
Lateral raises - 4 x 10 - 10kg
Shrugs - 4 x 10 - 28kg
I don’t count them but I have a rough estimate. I don’t think I could sustain actually counting and recording my calories and macros each day. May be something I do later down the line when I am plateauing after incorporating some cardio. I try and eat less carbs on non-training days, but I think at this time, knowing I am in a calorie deficit for the day is more important that knowing the actual amount of calories/macros I have consumed.
Breakfast (11:00am) - Coffee, Eggs benedict
Lunch (2:00pm) - Protein bar, Beef jerky
Dinner (7:00pm) - San Chan Boy - mince, garlic, onion, tomato, bulgogi sauce in lettuce wrap
Snack (10:00pm) - Protein bar and bowl of popcorn
Bit of a couch potato and snacky, but had a short walk around the harbour. Not the worst view;
Was convinced this week would be the week I stalled but another 0.50kg down and .5 inches of the waist! Starting to slow but will continue the same for this week and then assess next Monday.
Walk - 3.7km
Breakfast (9:00am) - Coffee
Lunch (12:30pm) - Natural wrap x 2, turkey breast, spinach, cucumber, hot sauce
Snack/pre-workout (3:30pm) - Zero sugar energy drink
Post-workout (7:15pm) - Protein bar
Dinner (8:00pm) - Omelette (2 whole, 4 whites), spinach, mushroom, turkey bacon, onion, guac, side salad
Snack (10:30pm) - Handful of popcorn
Gym -
DB Press (flat) - 4 x 10 - 22.5kg
Barbell Row - 4 x 10 - 60kg
Squat - 2 x 5 - 100kg
1 x 6 - 80kg
1 x 6 - 70kg
1 x 8 - 60kg
Chest press (machine) 4 x 10 50kg
Fly machine - 3 x 10 (30kg)
Lat pulldown 4 x 10 - 45kg
Lateral raises - 2 x 10 - 12kg
2 x 10 - 10kg
Reverse Fly - 4 x 10 - 9kg
