Ronaldinha’s BodyBlog

Well, I am very surprised about this Video series, I am always looking forward to see the next video.

This week, I had a lot of work so I concentrated on keeping a routine. I changed my workout schedule to 7-8pm (normally I used to workout 12h earlier so that’s a big change…) but I am getting good concentration levels and I have a training partner to motivate and help me when I need. That brought some good improvements in my workout form. He maintains another training program but we are there to help each other and that’s what matters.

About diet, I think I am accomplishing the recommended the protein intake. I weight some of my foods, or I use visualization. The hardest part is at lunch because my mother fills my dish with fish and I have to separate some…

Egg whites are my favourite protein source now, I use them in many ways. I do my egg whites burgers to an afternoon meal, or I do a egg white omelette for breakfast and yesterday I was hungry in pwo and instead of drinking whey protein I decided to do an omelette. Green beans and whites.

Cravings aren’t too much, yesterday I left subway one stop earlier to walk a bit and in the way home, there’s a MacDonald’s and I was thinking: "Oh my God, I could have a Big Mac, just the burger without the fries, I will walk more 10min to eat that…" and right away I thought "No, I don’t need the Big Mac, I will spend 4,50euros for a Big Mac? and how many calories is that? How many minutes I have to do in treadmill to burn them? No! Don’t have it"

That’s funny, fighting my thoughts, then I thought "but I will workout legs next" and finally "oh shut the f*** up and keep walking!!!". Anyway I will evaluate during today if I will need to eat an oatmeal bowl later in the day to keep my metabolism up. No carb diet is different so I have to keep it up!

Because of my last workout performances, I am still evaluating the need to use Super Pump so, I think I will wait some more workouts.

Something I am not having enough is formal cardio, I walk a lot everyday (more that 15min in a row I ensure) but I don’t have so much time to walk out the door when I arrive home. So I am betting on informal cardio and I do it a lot. Yesterday I did 15min to the subway and when I was coming back, as I said, I left one stop earlier to another 15-20min. Today I have to do something like that. Tomorrow is sunday so I will walk another hour with my mother because she walks it every single day!!!

More to come, I hope.

Non training day, just cardio. I won’t lie, I did a 1hour walk because I wanted to. I walked near 6kms with my mother in a confortable pace, we were talk almost all the way without short breath symptoms.

It felt good so using consistency principle I will do that again on Saturday because it is a free day, Thursday is a busy day so I will do only 30min treadmill as well as sunday. I have to repeat it next week. When I feel ready I will run again but I think I have to loose some more weight or my knee will be in trouble.

About dieting, perfect, just perfect. The protein intake is controlled, as well as carb cravings and water intake. I am feeling hungry near meal time so it isn’t a issue for me. Now I am working mostly at home so my meals are quite controlled and I just have to bring the water to my office.

I have to go shopping now because some stuff are almost ending. I think I will bring some grapefruit and some avocados because I miss these wonderful foods!

I have to bring also a 3lt water bottle because 1,5 and 2lts are more expensive and I have to bring 2, that way I just have to drink the bottle and refill.

I loved the video about hydration. Normally I drink my water plain but sometimes, when I have some work to do I add xtend or when I feel some soreness.

 I ordered glutamine yesterday so I think I will have it by friday, I will add 5g to PWO and 5g on night shake. Workouts will be even harder now!

Well February started quite well with a good workout and protein intake balanced.

I am feeling some lost of strenght since November but it is normal, even so, when I make sure my diet and workouts are 100% syncronized I am thinking about adding a creatine supplement or a pre-workout like super pump that works well for me.

About yesterday, chest&triceps workout + abs. God my chest has not been so sore…

Warm-up: always complete - shoulders are always a weak point.

Incline Bench Press

1×15reps 12Kg

1×15reps 17Kg

2×12reps 27Kg

1×15reps 22Kg

I went too heavy but that way I reached failure in those 2 sets, I decided to lower the weight because I was afraid if I couldn’t complete 12reps on the last set.

Decline Bench Press

3×15reps 25Kg

Confortable, controlled and feeling sets!

DB Incline Bench Press

3×15reps with 8Kg DB’s

Perfect form.

Cable overhead extension

1×15reps 10Kg

3×15reps 15Kg

It is hard to stabilize elbows but I put my mind on that and I just ensure I am using perfect form.

Skullcrushers

3×15reps 12,5Kg

God, that position is far better than the normal skullcrushers. Behind the head we can have a greater ROM and a better elbow control.

Close Grip Bench Press

3×15reps 17,5Kg

I use a free EZ barbell, I feel a lot this exercise specially when I do a quick positive and a slow negative. It was a great tricep workout!

Planks

3sets to failure

20′ Treadmill in the end

Diet

20-25g Protein each meal -> 7 meals

5g Fat each meal (almonds or UDO’s)

2 veggie servings (asparagus and tomato)

2 fruit servings (apple and kiwi)

3.5lts water,I felt thirsty yesterday!