TLC: Trust, Love, Consistency

My legs were feeling brutal today and it was raining so I didn’t ride to the gym and instead did 25 mins on the tready at 8.5% incline 5.7km/h

All 3 sets jogged on the spot for 90 seconds between sets then rested for 30 seconds

Alternating DB shoulder presses 10kg x 10
Push Press (barbell) 22kg x 10 (failed on the last one of last set)
DB Front Raise- Lateral raise 7kg x 10
Bentover lateral raises 6kg x 10
BB Upright rows: 17.5kg x 10
Fitball back extention  BWx10
Fitball crunches BWx20

I messed up my timing and left the house way too long after breakfast meaning I was already starving by the time I hit the gym. Energy was really only at about 80% and the workout drained me afterwards. Must be more disciplined on my non-work days.

Today I decided to come up with a bit of a default diet. I hate default diets really because I love food and being creative with it, but I need some rules. I really wanted no expensive powders!

Breakfast had to be something I could throw together in my sleep.
Meal 2 is my post workout meal- must be liquid and made on the go
Lunch/Meal 3 is eaten at work 3 days a week so it had to be made the night before but could take up to 30 minutes to prep and eat as I’d have lunch break.
Meal 4 I have to be able to eat in front of my computer/desk while still working
Dinner/Meal 5 I left open to whatever I feel like. It has to appeal to the boy too as this meal we share. We generally follow the 200g lean protein plus some veg rule.

All meals had to be around 300cals except meal 5 which I’ll allow up to 600cals and have about 20g protein.

Breakfast
I made 6 serves of this in a big jar: 20g rolled oats, 20g buckwheat kernels, 20g skim milk powder, 6g chopped dried apricots, 2g chopped almonds, 4g dark brown sugar
served with 1/2 cup low fat gersey milk and whatever amount of water it needs to make good microwave porridge.
310 calories, 3.9g fat, 52.2g carbs,18.2g protein, 4.3g fibre
Alternative: 40g buckwheat, 200ml low fat gersey milk microwaved until soft and porridgey with an egg cracked in and lightly cooked
311 cals, 7g fat, 42.7g carbs, 20.2g protein, 4.5g fibre

Post workout powder
I road tested this today and it worked well though I need a wide topped shaker bottle to put this in. I’m sick of spending money protein powder so I’m DIYing this one. Made 7 serves and put it in an old protein powder container.
45g skim milk powder
32g Cadbury Drinking chocolate
Just add water, it’s creamy from all the milk powder.
286 cals, 1.2g fat, 51.3g Carbs, 17.8g Protein, 0g Fiber

Lunch
Salads with whatever’s seasonal. (F/P/C/Fi)
-Spicy tofu and apple diced and mixed 1/2 cup lf cottage cheese (311cals. 9.6g/28.1g/29.1g/4.5g)
- As above with 70g cooked chicken breast instead of tofu (310cals, 5.8g/37.8g/26.1g/3.6g)
-As chicken above subing apple for 1 carrot, 1/2 cucumber, 1 cup rocket (280cals, 5.8/38.4/16.6/2.7)
- 70g cooked chicken, 1 small can 5 bean mix, carrot. rocket. cucumber (304cals, 3.4/32/30.2/12.1)
- The all canned standby: 1 small tin tuna, 1/2 tin 5 bean mix (293cals, 1.4g/34.2g/34.4g/16g)

Meal 4- the sandwich
- 90g luncheon Turkey, rocket, 62g wholemeal bread, homemade mayonaise-ish (290 cals, 2.5g/25.7g/32.4g/5.1g)
- 1 small can tuna, DIY mayonaise, 62g wholemeal bread, rocket, 12g avocado (270 cals, 4.4g/25.4g/29.6g/6g)

I take creatine in the morning before my workout and try to remember to take a multi after my workout.

Ugh! I’ve had a crappy day. It was meant to be my day of work but work still managed to piss me off.

I decided to bring back my leg workout which I’d abolished due to the 80km or so I’m riding to commute each week. So I rode to the gym (8km) did a slightly soft leg workout and a serious abs workout and then after wandering aimlessly around the markets for way too long comparing fish and fruit prices crawled my way home, my legs complaining and the negative frame of mind I was in not helping.

I also decided that I might give this whole figures competing a go. Hence the photos uploaded today (before hopefully). I don’t really have a clue what’s involved or anyone to ask for help as yet. It all feels a bit unrealistic. I’ve really gotta only shed a few kilos and i know that in theory that’s easy, but it’s winter and my brains in the blues a bit. I didn’t make such a bad go of it today but not as good as I’d hoped. My maths tell me I need to average out about 300 calories a day below maintenance to make my goal which shouldn’t be so hard, though I didn’t quite make it today.

All this is just rambling.
Thanks for the encouraging comments on my photos!