All the week has been up and DOWN …
On the exercise side, workout had to be pushed ;
LOWER BODY exercise at 15 reps of each supersets took me really beyond my limits and this is a target for me to finish the lunges serie (for the last one). My muscles were screaming with exhaustion, and the stomach was on my lips, ready to pass the line.
UPPER BODY was tough but as always “easier” than the lower body ; managed to finish it pushing myself to 20 reps when possible. The change of routine is a killer, even just for changing the position of arms, but it feels good.
FOOD wise, I topped up the carbs content to get my ratios right … pffff and after fighting for the all week temptations of all kind, just didn’t resist the deep sin of the gratin dauphinois and the chocolate mousse cake that our neighbours brought round when they came for diner … as I was waiting for my hubby to come back home, night after nights at 1 am … trying to encourage but just got caught in my old self again.
So the numbers are deceptive this week, but IT IS A FEEDBACK of what happened and I have to readjust, take responsibility and action, HOP BACK on the fighting field.
What do I want :
burn the fat down to at least 24 %,
keep the waist trimmed and weight :59 kgthe 1april ,
I belong to a great team and they show me by their exemple that it can be done (I really wish I had their stamina and energy ; I just feel so tired all the time)
I want to prove to myself that I can confront and win over emotional eating.
I want my mind to understand that FOOD is fuel, keeping me going through the day, building muscles.
Food is not anymore a confort or a reward. It is now about
WHAT I CHOOSE TO EAT TO BE THE PERSON I WANT TO BE.
How good I want to feel,
How much energy I want to get,
I have to work more on the brain side, I have the tools, I just need to use them because I am worth it and it makes a difference.
Visualisation is key so I see myself now like I will be in 7 weeks.
This week I will eat 1300 calories (30% carbs, 50% protein, 20% fat).
I will have every 4th day a refeed day at 1400 calories (40% carbs, 40% protein, 20% fat)
I use Katch Mc Ardle to calculate my calories and the Navy formula for the body fat calculator.
I believe the results have to be tampered and analysed as water perdition. I will check end of the week where I stand in body fat %.
END OF WEEK 3 / Results :
|
|
DAY 1 |
WEEK 1 |
WEEK 2 |
WEEK 3 |
RESULTS |
|
|
|
|
|
|
|||
| WEIGHT |
KG |
71,3 |
69 |
68,2 |
68 |
-3,3 |
|
pounds |
156 |
151,8 |
150,04 |
149,6 |
|
|
|
|
|
|
|
|
|
|
| FAT % |
% |
38 |
34,9 |
34 |
33,5 |
-4,5 |
|
|
|
|
|
|
|
|
| LBM |
KG |
44 |
44,9 |
45 |
45,2 |
1,2 |
|
|
|
|
|
|
|
|
| FAT |
KG |
27 |
24,1 |
23,2 |
22,8 |
-4,2 |
|
|
|
|
|
|
|
|
| Neck |
cm |
36 |
36 |
36 |
36 |
36 |
| Chest |
cm |
99 |
|
95 |
95 |
|
| Waist |
cm |
87 |
82 |
80 |
79 |
-8 |
Rose
You are doing so very well… Keep up the great work xx
Anastasia
Yes, exactly. Forget it and move on. Figure out what went wrong and circumvent it next time. After a while (it takes practice), you won’t give passing up some treat you like a second thought. “It’s not in the plan for today.” “I can eat it on my free day but not today.” I wave it off and say no thanks. It isn’t easy around my parents, the food pushers. We can’t even leave the house without an armful of something. Lemons, oranges, yoghurt, cookies, cakes, muffins, you name it, we get it. LOL. But good job, you are going in the right direction and I’ll bet everything you wear is loose and you are tighter.
Lauren
You are making great progress.
Restating your goals as you find the hard spots is key. You are doing great with the workouts, reign in the eating and you will soar.
Kim
Good job. You’re numbers are headed in the right direction.
Karen
Your results look good Veronique. All the numbers are heading in the right direction! Great job.