Week 6 – Phase One (weeks have got abit muddled?!)

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Hi,

Was really quite pissed off yesterday am at weigh in…-1/2lb 😦
But I was 1000% compliant this week, really felt like I’d dropped a LOAD of weight and felt like I deserved to see another 4lb loss on the scale 😦
But then I went for my walk and listened to another SmarterScienceOfSlim podcast and calmed down. That’s the 1st fully compliant week I’ve done and I had a BIG cheat last w/e, so in perspective if it’s ½ of pure fat, then…I should be happy.
Bad cop is again saying “do something drastic, 6lbs in 6wks at the weight you are is rubbish, you should easily be dropping 2lb a week”.
Good cop is saying “You’ve got 5 months until your target date, if you are as compliant as you were this week for the next 5 months, you will see massive changes, both on the scale and in the mirror”.
A massive improvement this week is the loss of my back/hip/sciatic pain! I feel soOo much better out walking and I should be really happy about that. I am, but…

We’re away for a visit to Newcastle next w/e. Getting the train Fri pm and back Sun PM.
I have planned/thought about food & exercise.
Food:
I initially panicked, and thought fuck it I’ll just take usual meals with me, call ahead for hotel to empty mini bar, but Mark hates that (me taking diet meals with me) & the day doesn’t necessarily run to the above timetable.
Breakfasts I don’t foresee as a prob as a carb free full English is ok on diet, I’ll have poached eggs so there’s less oil/fat as there’ll be a sausage.
I have just prepped bolognaise batch for breakiis ( see below). As I don’t need 2 next w/e, I’ll take one with to have as dinner Fri pm on train, the other will be ready for Mon’s breakii after we’re back late Sun.
We’ll have dinner out on Sat and lunch on Sunday, I have been very careful not to cheat this w/e so I can enjoy those meals.
Lunch on Sat prob won’t happen, we have an appointment at 1pm and as we’ll have had a big breakii, & will be having a big dinner, we shouldn’t need to have a big affair. I have ordered some Quest bars so I can snack on a couple of those thru day, Mark can grab a sandwich if he needs something.
Lunch on Sun prob late after another big breakii but will tide us over journey home, again I’ll have Quest bars as needed on train. I have prepped a couple of meals – in addition to breakii – ready for the Mon in case we have a lazy start, I could also have one of those when we get in late on Sun pm if needed.
Exercise:
As we’re on train & have to get across London on tube also, we need to travel light, so I’m not going to exercise. I have worked thru this w/e in order to get all WOs in to justify 2(1/2) days off next w/e. I’ll get walk in Fri am+lunch (but then would/will miss Fri PMs gym session).

Despite weight loss frustrations this week, I am feeling really quite pleased with myself for calmly planning to stay on programme and treat self next w/e.

Diet this week – Bit more detail for you to give you an idea of how I prep for a day, where fluid intake is etc:
6.45am – Wake: 1/2L Water
7am – PreCardio: small weak coffee – only 1.5m gentle walk at mo.
7.45am – PostCardio: 1/2L Water with ½ TblSp each of; Psyllium Husk, Udos Greens & CalMag – Yes, it’s pretty yuk! 😉
Pop chkn breasts in oven for next 2 meals & pop upstairs to clean teeth & get dressed – have ditched shower as I’m not so sweaty & plan to cycle to work in the not too distant future and there’s not a shower at work so I thought why am I bothering! It just keep my body temp high & increases sweating whilst eating breakii!
Back downstairs pop kettle on for eggs and get eggs on go, whilst they’re boiling weigh out bolognaise portion and get chkn out of oven and weigh potions into already prepped Tupperware portions of veg for meals 2+3.
8.30am – Breakki: Bolgnaise mix to give 35g-ish protein (150g-ish weight meat) + 2 soft boiled eggs with tea & nuts – I have a 6min commute at mo, need to be getting up earlier to cycle in! The bolognaise mix has evolved from time constraints, taste, ease of cooking and cost. The weeks meals can be batch prepared ahead of time with food prep at w/e, steak mince costs less than steak, the mixture is extremely flavoursome and yet still within plan. I will post recipe next week as this blog is quite long already! Actually thinking of doing some you tube posts of my prep/WOs/general thoughts for newbies really as it seems old hat to us BBers but when you start out it takes a LOT of organaistaion and seeing how someone has evoled theirs might help?
Arrive at work and have herbal Tea – Roobios
Whilst 2nd mug of herbal tea cools, normally something minty now, I’m ready for 1/2L Water.
11.30am – Meal 2: 160g chkn with green beans + tsp Udos + tsp balsamic
1/2L Water before lunch time walk – I get thirsty whilst out if not, just 1m at mo, just to get away from desk.
1/2L Water on return from lunch time walk –thirsty again by the time I get back.
3pm – Meal 3: 160g chkn with brocolli + tsp Udos + tsp balsamic – REALLY struggling with this meal, just not hungry and chewing the chkn is tedious! Gonna swap to Salmon as that’s less chewing, might be easier & will give variation of fats in diet.
1/2L Water
5.15pm – Snack: 2 soft boiled eggs + decaf EarlGrey + nuts – not necessarily hungry for this, but blood sugar plummets if I miss it! Had a nasty hangry episode in supermarket this w/e, I was like a 2yr old with Mark, not pleasant! 😦
6pm – GYM (1L Water)
Immediate Post WO: 40g ProteinShake + 25g Glutamine + Glycine – have been building up from 1g to 5g, now on 5g.
8.30pm – Meal 4: 150g chkn/Salmon/Mackerel + Salad/Veg + 2 soft boiled eggs with afters of decaf coffe with a dash of soya – it really is a dash now, used to be half a mug!

Monday
Shattered.com :-)xx
DB StepUp: MyFatAssx10reps x4sets – increased box height by 2″ to 18″ (did 10reps each leg – leading)
Underhand/Supinated LatPulldown: 40kgx10reps, x2sets 50×10 x2sets
BackExt: MyFatAssx10reps x3sets – really squeezing abs n glutes+hammies, OwWeEe!

FlatDB ChestPress: 12kgsx15reps x2sets (14s in use) 14kgx12reps x2sets (16s in use!)
SeatedRopeRow2Neck: 5kgx10reps, 7.5×10, 10×10, 12.5×10 -!!!???!!! Massooive increase!?!

EZ BarMidReverseCurl(overhand): small bar(?)x10reps x3sets
Kneeling OH RopeExt: 10kgx12reps, 15×12, 17.5×12 – come on u fecking triceps GROW!

Stretching
Great WO!

Tuesday
Short n sweet & sweaty HITT tonight on stationary bike:
5mins warm-up L5/80rpm
10 intervals of 30sec L10/100+rpm and 30sec L8/80+rpm
5mins cool down 1minute at each level descending 8-5/80+rpm
:-)xx

Wednesday
Phew! That was tough! :-)xx
FrontFootElevatedSplit Squat – MyFatAss: 4sets x 12reps
1 Arm DB Row – 12kgx 4sets x 12reps – still tough with slow reps & full ROM

Lying leg curl on bench with cable – 2.5kgx 12reps, 3.75×12, 5×12, 6.26×12 – still very tough
Inc DB ChestPress – 12kgx 4sets x 12reps – cud’ve done 14s if they were free
DuckLegPress (heels together) – 50kgx15reps, 100×12, 150×10, 190×8 – EeOoWwEe!!

ZottmanCurl – 6kgs x3sets x10reps – still tough
SkullKrushers – 6kgs x3sets x 10reps – move to 8s nxt time

Stretching
GREAT WO!

Thursday
Short n sweet & sweaty HITT tonight on stationary bike:
5mins warm-up L5/80rpm
10 intervals of 30sec L10/100+rpm and 30sec L8/80+rpm
5mins cool down 1minute at each level descending 8-5/80+rpm
:-)xx

Friday
Last chance WO! 😉
DB StepUp: MyFatAssx10reps x4sets – 18″ (did 10reps each leg – leading)
Underhand/Supinated LatPulldown: 40kgx12reps, x4sets – still so tough! Really hard on forearms
BackExt: MyFatAssx10reps x3sets – really squeezing abs n glutes+hammies, OwWeEe!

FlatDB ChestPress: 14kgsx15reps x2sets, 16kgx12reps x2sets – OoWwEe!!
SeatedRopeRow2Neck: 5kgx12reps, 7.5×12, 10×12, 12.5×10 – OoWwEe!!

EZ BarMidReverseCurl(overhand): small bar(?)x10reps x2sets
Kneeling OH RopeExt: 10kgx12reps, 15×12 – missed last set increase on chest press had me fried!

Stretching
Awesome WO!

 

Have a great week
Love Fi
🙂 xx

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One thought on “Week 6 – Phase One (weeks have got abit muddled?!)

  1. Hi Hififi,
    Hope you had a great bank holiday, have you got your bike back yet,
    10 weeks to go now for me and its getting tough, my posing is terrible, I need to find some good demos to give me something to learn from. My 1st suit fitting is booked, heels on order, just need to decide which tan to buy pro tan or jan tanna.
    Looking forward to reading all about your week and workouts
    Donna

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