Sunday, January 27, 2008

TT day 42 *end of week 6*

Day 42
Week 6, Day 7
End of Week

At the end of week 6, I have lost 2.5kg (a smidge under 6lbs), 1.5lbs this last week, so it’s all going to plan. I have no idea how much of that is fat because my Tanita scales have a split personality and can give me a reading of 25% and then a reading of 28% all within 2 minutes, but the trend is encouraging.

At the moment I am working on an assignment which, amongst other things, examines the micronutrients. It’s one of those paranoia-inducing exercises, where you have to examine your own nutrition. As usual, I had to waste a few minutes explaining why I did not eat the recommended 6 servings of grains a day, but I did note that my Calcium intake is a bit on the low side. Funny thing about Calcium is that you can be deficient for a really long time and have no sign of it. A blood test won’t pick it up because the body is masterful at swiping it from the bones to keep the blood levels in balance. I figured out that if I just eat a bit more dairy, that sets me right. So, last night I got out my yogurt maker and brewed up some organic yogurt.

Last day of 2K3
Workout A
Wide grip pull-ups 3 x 6 (slightly assisted)
DB Incline chest press on the ball 3 x 8 with 7kg DB’s
DB Row 3 x 10 with 10kg DB’s
45° Delt raise 3 x 10 with 5kg DB’s – this one is not part of the TT workout. I did this instead of a second chest exercise because working my pecs too much aggravates my overuse injury in the shoulder. Generally I should work my back twice as much as my front to remain pain-free).
Pushups (regular instead of decline, to baby that wrist) 3 x 12 using DB’s as grips
DB standing bicep curl 3 x 12 with 5kg DB’s

Still using the girly weights but I think this is ok, judging by the way my biceps are coming along.

20 mins advanced interval cardio on the stat. bike

20 mins pilates and stretching before bed.

1. Oatwhites with boysenberries
2. 2 Blueberry pruffins, 100ml plain yogurt, 2 mini moro bars
3. Gluten free steak pie
4. Lamb and chickpea thing – it’s got tomato paste, garlic, veges. Done in the crockpot. Cadbury crème egg (ahem)
5. pruffin

Calories: 2300 P33% C42% F25%

Water: 3L
Espresso: 1 double shot
Niacin 50mg /Vit C 500mg
2g L Glutamine
2g Ascorbic Acid

Eating was a little bit overboard today but the week as a whole has been good. Average calories 1670. I am aiming for between 1500 and 1700 on average over the week, so that’s still a compliant week, although there was a little too much leniency with the chocolate. Next week I’m aiming for better ‘clean eating’ compliance - at least 80%.

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