Skully's Journal (Diet/workout)

[skully]

Hectic days - here we come. I am trying to manage to best.

9:30 All Bran Cereal (sort of pre-breakfast)

11:00 Cappacino with low fat milk and I added about 5-6g of protein About 12-15g in total with the milk + Low fat labneh and Zatar in brown bread

Went for a meeting

2:00 p.m. Subway: roatsed chicken, lf mayo like a tbs, mustard, olives, lettuce

4:30 green tea

5:00 Bagutte sandwich from smart bite. The sandwhich itself is, 74g carbs, 6g of fat, 25protein, total 434 cals, I cut in half and only had about hald of that, so moe or less 250 class (pre workout)

6:15-7:15 Upper body (only progress to report on is that I can do a bicep pull down with 40kgs (about 5 reps or so, but still!)

- pro shake

8:30 8oz of corn with a bit of butter, lemon, powder cheese...(crap stuff, i know...didn't have it for months now!) + Whole wheat pasta with chicken

11:00 Prrrooooooteeeein shake. About 15g

12:00 (now): sleep, ad wake up at 8 for another crazy day. Yup yup.

[skully]

Today was one of those days where it's hard to have eaten healthy because, yet again, I went to a confernece and they presented us with crap food of course (not entirely to be honest), and I had to eat sth.

8:30 Protein shake

9:30 Lemon juice

11:00 I cnt even say I ate a lot or anything, I honestly had a bite of everything. a bite of a mini hotdog roll, tasted like shit, so left it. Ate a cheese pastry, half of a mini-CD size, and a cake that was the size of 2 dices, literally. So I don't think I even had more than 100cals if not less. W/coffee.

1:00 Light Chicken Caesar 243 cals, about 20-24g of protein, 13carbs, 9fat w/ diet 7up

5:00 LF yogurt and lemon juice

6-7 pm Legs day... I can do a leg press with 100kgs! Awesome eh?

7:15 protein shake

8:30 WW tortilla with turkey, cottage cheese, mustard, olives lettuce and a salad: lettuce, olives, LF fetta cheese w. olive oil an bals. ving.

10:30 (I am craving ice cream like crazy these days...well, it speaksi for itself) I added half a mini scoop like really 100cals worth with protein powder and lf milk.

I am losing fat I think. When I look at body in the mirror, I look more toned, and less "fatty" these days. There will be rough days, but most days should be good.

[Boss Man]

That's part of the Fat loss process. When you can actually see results as well. Chances are what you can see is what you think it is.

[skully]

The funny thing is bossman is that every mirror makes me look different, Shall I chose the one that makes me feel better? Lol. Is it even any true?

[Boss Man]

You probably shouldn't assess your body compsition in a hall of mirrors

[Boss Man]

Then you get one that gives you a massive head and a little nose .

[skully]

lol, i dont see through these. Even normal flat mirrors make me look different. I noticed mirrors in gyms always make you look either thiner, toner aso pposed to those in cuboards...so which one is it?

Anyways....PLEASE READ: http://www.thenational.ae/apps/pbcs.dll ... 29835/1010" onclick="window.open(this.href);return false;

On another note...i am craving a lot of sweet stuff amnd I dont know what to do..I was specific things, and I can the next tow days be full of junk and sweets.

Meals:

9:00 - protein shake and egg whites

11:00 3-inch turkey sandwich in brown bread, with leetuce, olives, mustard, and VERY little ranch dressing

1:30 as above + peanuts

4:30 Alpen bar, brown bread slice with turkey, cheese, mustard (half sandwich) + coffee

I was so dizzy today it was amaing i didnt die in an accident...i almost fainted a few times andfelt out of space for at least 3 hours...while at work...
Still went to the gym although i shouldn't have. I've done a 3x10, so it was okay...didnt work really hard or sweat so to say.

7:00 protein shake

8:30...cravings kicked in...had chips (which i dont even like to eat much of), moutain dew about 250ml, and whole wheat pasta with chicken

a while later i had a one roll ups, like 50 cals....

11:00 protein shake with milk and literally a spoonful of chocolate ice cream and vanilla choco chip. Not a scoop, I repeat a spoonful only.

So yeah...I am okay with the crappy eating for thenext 3 days...i have period, im moody, and i wont restrict myself too much, but wont over indulge either...

Does this look okay as a way to do exercise routine or is it too much?

Saturday: Upper body
Sunday: Lower Body
Monday: off
Tuesday: Cardio -body combat (often uses a lot of legs and arms, and need that day off before)
Wednesday: Upper Body
Thursday: off
Friday: Lower body

Is it okay that I only have one day off between the lowe body? I dont know...I cannot workout on Thursdays, and I am not sure how to put chedule together cuz currenty I workout from Friday through Wed, and only have thur off, and sometimes saturdays.

Any ideas/suggestions?

[cassiegose]

That workout plan looks good Amna. The most important thing is that it works for your schedule. One day off after legs is fine... They say 48 hours of rest between workouts is ideal.

[Boss Man]

Impressive . I can see why you were rated for journalistc integrity. A simple, tell it like it is piece.

Good work. You should be proud of that .

[skully]

That workout plan looks good Amna. The most important thing is that it works for your schedule. One day off after legs is fine... They say 48 hours of rest between workouts is ideal.

Thanks Cassie. The only thing that worries me is that when I do legs, I honestly stay sore sometimes for 2 days or more sometimes even. In that case where it really doesn't help to do it after 48hours.

Is it okay to workout on slightly sore muscles?

Impressive . I can see why you were rated for journalistc integrity. A simple, tell it like it is piece.

Good work. You should be proud of that .

Thank you Boss Man =D!

I wish they'd let me do more articles on health and fitness, but ....*sniff*...they want to broaden skills...I understand that, I just feel very passionate about health and fitness you know!

[cassiegose]

That workout plan looks good Amna. The most important thing is that it works for your schedule. One day off after legs is fine... They say 48 hours of rest between workouts is ideal.

Thanks Cassie. The only thing that worries me is that when I do legs, I honestly stay sore sometimes for 2 days or more sometimes even. In that case where it really doesn't help to do it after 48hours.

Is it okay to workout on slightly sore muscles?

Can you swap Monday and Sunday? Take Sunday off then do legs Monday?

[skully]

That's the problem....I would, but then when I do bodycombat on Tuesdays, I want body not to be sore. And Hoenstly hamstrings get sore all the time and affect cardio, because we do a lot of kicks.

[skully]

I sort of ate a lot of crap this weekend, I know why I did it though. I honestly haven't gained weight at all (fat-wise), even people two people told me today I lost and some of lovehandles and said " you lost a lot of weight"

I agree. I took pictures, and its funny how quickly body transforms. Just days difference, from a pouch to a flat stomach. Weird eh?!

Food today:

12:00 2 scrambled eggs (1yolk), and protein shake with milk

3:30 Rice, grilled chicken w/lemon, stirred yogurt and a bit of lemon juice ( i need to stop the lemon juice habit on weekends...argh! so hard to resist)

5:00 Weights, upper body. Damn, in first set of BP I did 7reps with 30kgs all on own, then when I asked a spotter to come, performance DIED down and barely could pull of 5-6 reps on own..i am having serious energy-deficet! Even push ups reps died down from 18 at one go to 11-13reps..argh!

6:30 Protein shake

7:00 ehm...macdonalds cone ice cream. Generally speaking, after doing weights having this kind of carbs isn't the worst thing ever, sure not the best, but it for some reason, has helped me look thinner. I swear. Everytime I do weights (once a week, I go have a lot of ice cream as in 700cals) and the next day I wake up a lot leaner than the days where I ate healthy all the way!

8:00...another problem here...I got so hungry, metabolism is faster now...and HEALTHY food wasn't ready, and just ae plain crap I don't even often eat or LIKE TO EAT...had about a handle of chips sticks, and choco crossiant then I had WW pasta w/turkey...SADLY...I craved sweets and had 1 roll ups...basically had about 600-650 cals yup.

Funny thing is...GOT HUNGRY again at 10!

so around 10:45 I had hald bag of popcorn and a protein shake. Now I am full and heading to sleep.

I blame the period!!! JK. I slipped up a lot today without intentionally deciding too. Just got too hungry.

[skully]

Eh...I am starting to feel depressed again. and yes boss man, i know you said this before. - I don't think job sucks, I think it'x exposing me to a alot of different things and techniques I haven't learnt in university. I just feel they're expecting too much of me, and boss was pretty much rude to me today. I understand why he said what he said - but I haven't done something extremely bad. I just once wore a shirt that I feel comfy in that had mini skulls on them. I knew ahead of time I wasn't going for an interview or confrence and such...so he wasn't exactly nice about that. It was prerty frustrating, because I have noticed there is a great LACK of EFFECTIVE communication in the office throughout the different channels, and that cuases me a lot of destress. I still have about 9 weeks to go. ='(... like the job, the writing and experience...but they keep shooting ideas on health and fitness down (duh, cuz obviously it's what I know about and like to write about...still....)


Everything was pretty healthy today - except when I came back home (or before...) I just got depressed...and leaned on ice cream. AGH.

9:00 Eggs and protein shake

11:00 Coffee with LF milk, a handful of peanuts and a granola bar

1:30 salad: chicken, olives, LF feta cheese and ving balsmic. + lemon juice (better than having 7up, eh)

4:30 popcorn and stirred yogurt (activia)

6:15 It's legs day but I decided to do some bodybalance/yoga streching and stuff...then I did 3 legs exercises (mainly quads stuff) since hammies and calves are pretty still slightly sore from Fridays workouts.

I can squat with 47.5Kgs with 8reps (almost body weight!) I know this is like "okay" level, but i think its to good to be able to handle and carry that much amount of weight...it really hurts back tho (upper)

7:45: protein shake

Came back home around 8:30 and had BR ice cream with a lot of crap. 1 Jamoca scoop, with choco sauce, nuts and choco sprinkles. Kill me, it's okay. I DESERVE IT.

then had whole wheat pasta with turkey

11:00 Protein shake again...

Now off to sleep.

[Boss Man]

Well then you ride it out, deal with the downsides and make the most of the positives.