Alarm: 06.30
Out of bed: 06.30
Meal 1: 06.30-07.20
Nap: 09.00-10.30
Sportmassage: 11.00-12.00Out of bed: 06.30
Meal 1: 06.30-07.20
Nap: 09.00-10.30
Workout: 16:55-17:30
Meal 2: 18.30-20.30
Meal 3: 21.00
Meal 4: 01:30
Bed: 01:50
Nutrition
Meal 1 ~ 1/2 c cottage cheese, 1 scoop protein powder in water, 1 c applesauce, 5 egg whites cooked on a nonstick pan, 2 mugs tea with splash skim milk, 1/4 c oats cooked with 1/2 c water
Meal 2 ~ 90g bison, 150 g brussels sprouts, 1 c broccoli, 1/8 c brown rice
Meal 3 ~ 10 g cake, 199 g cottage cheese, 2 regular coffee with 1tbsp whole milk
Meal 4 ~ 2 whole eggs, 1 slice cheese, 1 scoop protein powder in water
Other/Liquids ~ 4 x 620mL water bottle
Macros
calories: 1534, Fat 28%, Carbs 30%, Protein 42%
Fasting went surprisingly well today. I got quite hungry for a short time around 15.00, but chose to go to the gym to keep myself busy. Dinner took forever to eat since it was a lot of food, and I was at work where my job is to talk to people or to type stuff, both of which seriously interfere with eating. After I did eat, though, I got very tired.
When I got home from work, super-late at 00.45, I realized I'd only eaten about 1200 calories for the day, and wanted to up that to at least 1500. So I had meal 4.
Workout
Today I wanted to try my new split: Supersets of Legs/Abs, Chest/Back (compound), Chest/Back (isolation).
Meal 2: 18.30-20.30
Meal 3: 21.00
Meal 4: 01:30
Bed: 01:50
Nutrition
Meal 1 ~ 1/2 c cottage cheese, 1 scoop protein powder in water, 1 c applesauce, 5 egg whites cooked on a nonstick pan, 2 mugs tea with splash skim milk, 1/4 c oats cooked with 1/2 c water
Meal 2 ~ 90g bison, 150 g brussels sprouts, 1 c broccoli, 1/8 c brown rice
Meal 3 ~ 10 g cake, 199 g cottage cheese, 2 regular coffee with 1tbsp whole milk
Meal 4 ~ 2 whole eggs, 1 slice cheese, 1 scoop protein powder in water
Other/Liquids ~ 4 x 620mL water bottle
Macros
calories: 1534, Fat 28%, Carbs 30%, Protein 42%
Fasting went surprisingly well today. I got quite hungry for a short time around 15.00, but chose to go to the gym to keep myself busy. Dinner took forever to eat since it was a lot of food, and I was at work where my job is to talk to people or to type stuff, both of which seriously interfere with eating. After I did eat, though, I got very tired.
When I got home from work, super-late at 00.45, I realized I'd only eaten about 1200 calories for the day, and wanted to up that to at least 1500. So I had meal 4.
Workout
Today I wanted to try my new split: Supersets of Legs/Abs, Chest/Back (compound), Chest/Back (isolation).
Planned:
Stability Ball Wall Squats 3 x 20 supersetted with Stability Ball Roll-outs + Butt-ups.
Couldn't do it, pain in right knee, and apparently, non-existent abs.Stability Ball Wall Squats 3 x 20 supersetted with Stability Ball Roll-outs + Butt-ups.
Actual:
Hamstring Curl Machine (legs together) 20 @ 35kg
Curl-ups 20
Butt-ups 20
Then the whole thing twice more through, except that for hammies I did the remaining two sets one leg at a time @ 15kg.
Then I realized I had to stop to get ready for work at 18.00. Sure didn't meet my big goals, but I'm still proud of myself as I really found all of those exercises demanding today. And I really want to do just a bit, not kill myself every workout and burn out again and again and again.
Other
Hamstring curls count as my physio exercises. I also did my Cesar oefeningen.
Mood
Pretty good. Quite tired. Had a nap earlier in the day, and took it easy in the afternoon. I plan to do the same tomorrow.
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