66.9kg
Exercise
Weights session:
Back and Biceps
Exercise/weight/reps
Cable rows / 16.5kg, 16.5, 20 / 12, 12, 8
Assisted pull-ups / +48, +54, +54 / 7, 8, 6
Barbell deadlifts / 25kg, 25, 30 / 3 x 15
Hyperextensions / 10kg, 10, 10 / 3 x 12
Bicep curl / 10kg / 3 x 12
Bicep buster / 15kg, 12.5kg, 10kg / 8-6-4, 7-5-5, 5-5-5
Abs
Bicycle crunches / 3 x 20 reps with brief long-stretch between
Diamond crunches / 30
Plank / 60 seconds
Food
Breakfast (8am)
Green Smoothie - makes 800mL:
Water - 2 cups
Kale - 20g
Spinach - 35g
Celery - 25g
Chia seed - 3/4 tbsp
Maca powder - 3/4 tsp
Lime - 1/3 whole
Cucumber - 130g
blitzed to a juice!
+ 2 cups black coffee
87 calories
Morning Snack
(9:30am) 8 Salt and vinegar almonds
(10am) 1 Fruit-free bar (Food for Health brand)
145 calories
Lunch (12pm)
Salad with Kidney Bean Burgers:
Kale - 10g
Spinach - 40g
Capsicum - 65g
Radish - 10g
Celery - 100g
4
Kidney Bean Burgers
328 calories
Afternoon Snack
(3pm, pre-work out) 95g tin Chilli Tuna (vegan option - replace with chickpeas/beans)
(4:30pm, post-work out) 95g tin Lemon Pepper Tuna (unintended but desperate after workout!)
1 Carrot
+ can Coke Zero
289 calories
Dinner (8pm)
(at a friends place)
McCain pizza bases
Mushroom
Pineapple (only fructose in last two days)
Olives
Bacon
3 slices of pizza (cheeseless!) -
371 calories
After Dinner (9:30pm)
Three Ingredient Chocolate Bars - 6 choccies (too many!)
(If 1 batch of three-ing. choc bars makes 12 chocolates, each chocolate has 50 calories)
Black tea, two cups
301 calories
Total calories: 1,521
Refelections
- Perfect example of needing emergency food in appropriate places: desperate for a snack after my workout, if tuna wasn't available would have had something worse!
- Indulged too much on chocolates.
Q & A
Q: Err, I've been needing the loo after my juices.. is this normal?
A: Yes. You can feel your juices doing you good - flushing out your system! Make sure you are somewhere with a loo when you have your breakfast, don't be worried ;)
Q: Maca root powder?
A: I've just started taking this supplement but have read about it's benefits in balancing hormones and reducing stress. I'll be your guinea pig!
Q: Pizza, really?
A: Yeah.. I was at a friends' and this is what they made me. Eating well - particularly my green juice - makes this ok!
Q: You're having tuna. Are you even vegan?!
A: No, I'm not vegan. I don't eat eggs or dairy and when I control my dinner I do not cook with meat. But when it is given to me I am happy to eat it, and find tuna to be a convenient and very healthy snack. Wherever I eat tuna, chickpeas or beans are an alternative.
Q: You lost 0.8kg in one day! Is this some miracle diet?!
A: My weight fluctuates dramatically every day. It's common for me to gain/loose 1kg during one day. This may not be the case for you. I do not consider myself to have reached a goal weight until I can measure in at that weight every day for a week. Don't worry if your weight is coming off slower than mine, just keep working at it and you'll get there. I definitely think cutting sugar out of my diet has helped my body to become more adapated to weight change.
Salt and Vinegar Almonds
Soak some almonds in enough cold water to cover for 12 hours.
Drain, then add 1 splash of apple cider vinegar and some salt and rub over almonds with your hands.
Spread evenly on a baking tray and put in oven set at the lowest temperature possible (about 90 on my oven). Leave in the oven for 12 - 24 hours to dry out.
I like to make these guys in bulk and keep them in a big jar to take a handful when I need a quick, tasty snack. Deeeeeeelish!
I love making spicy almonds and walnuts this way too, but that recipe will come later.
8 almonds = 55 calories
