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I haven't been on here in a while, but I feel like this place keeps me more accountable. So, I am back. If I put up pictures of myself at the weight I am now compared with the same weight a year ago, it would astound you. Over the past year I have gained significant amounts of muscle, which has trimmed me down quite a bit. My numbers always seem to be up and down, which I am not too worried about. Muscle weighs more than fat so the scale is insignificant to me. I am going to focus here on inches/ cms.
Goals for February: (sorry everyone, I am talking to myself here... if I put it out there it will keep me in line)
1. Don't turn into a crazy gym person that cant get through the day without going to the gym. Shoot for 4 days a week. Solid awesome hard as hell days in the gym and give yourself days to recover. Recovery days are when the magic happens. 3 weight routines a week at 20 mins each session is shown to increase a woman's metabolism by 8%. You want that 8% to help you when you are resting.
2. Eat a salad as many times in the day as possible, at minimum get at least one in a day.
3. Sleep and water are important. Carry around a water bottle and lights out by 12 except saturdays.
4. Shoot for your weight in protein on gym days. Shoot for lower fat numbers on off days.
5. Eat only whole foods all the time. No sugar. No bread. Nothing with more than 4 ingredients on the list and nothing that you can't pronounce or don't know what it is. If it has any of that crap, put it down and make something yourself to substitute it.
6. Explore herbal blends and herbal teas. They add flavour and break up the bland water routine.
7. Read an article a day on health. If not one every day lets go for 5 a week. If its not an article, then a website or book or something focused on health. It will keep you focused.
8. Plan each gym week out on a calendar, put the moves on cards that travel to the gym with you. Which exercise in which order... then you're not standing around talking yourself into reasons why you are finished your routine when you're only halfway there.
9. It might be difficult, but stick with it. Mind over matter.
10. Help others to do the things you know how to do. They will be grateful for the help and will be very happy and willing to assist you when you need help with something.
11. Smile.
Diet Calendar Entries for 04 February 2015:
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1729 kcal
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Fat: 93.17g | Prot: 144.82g | Carb: 74.02g.
Breakfast: Coffee, Nutiva Extra Virgin Coconut Oil Nutiva, Tone's 100% Pure Vanilla Extract, Southern Ginseng Jiaogulan Tea. Lunch: Unipresident King Oolong Tea, MusclePharm Combat Powder - Chocolate Peanut Butter, Nutiva Organic Extra Virgin Coconut Oil, Egg. Dinner: Mixed Salad Greens, Black Tea, Olive Oil, Feta Cheese, Chicken Breast. Snacks/Other: Whole Milk, Jif Natural Creamy Peanut Butter, Vilson Organic Oat Groats, Great Value Whole Milk, Jif Natural Creamy Peanut Butter, MusclePharm Combat Powder - Chocolate Peanut Butter. more...
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1884 kcal
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Activities & Exercise:
Standing - 2 hours, Resting - 14 hours, Sleeping - 8 hours. more...
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