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Was good to get back in the gym (even if it was a short work out) - I don't think I could have done much more without doing some damage. Aiming for short effective workouts. getting in and out of the gym within 30mins makes it a manageable activity (in terms of time management). May start walking/slow jog to the gym to use as a warm up so I can get straight into a weight work out program when I get in there.
Incorporated some squats as a warm up and then in the free weight work out with two 4kg's dumbbells on my shoulders - did three sets - leg's feeling it today. This must mean that I needed that work out (and need more)as it wasn't a big work out (was hard for me at the time because I have not been in the gym for about 6 weeks). Just shows how out of shape you can get.
Was listening to some weight loss ideas on youtube - interesting to hear about doing squats is good for weight loss as it exercises more than one muscle group at a time and works out the larger leg muscles. As muscle consumes calories the more you can work muscle and build muscle more cals will be burned. In turn the stronger you get by building more muscle the better work out you can do - hence burn more cals. (Note to self- Gotta work towards this)!
Lastly - I cut up two pork chops (cutting off the excess fat), cut up 1/2 a medium sized onion, 1/2 a medium sized carrot, cut up two large mushrooms (shitake type), added about 300 grams of Korean kimchi. Placed a table spoon of extra virgin olive oil to a fry pan and cooked all in the pan. - gave me three servings! (Three medium plates). I ate the lot whilst standing and cooking it! At the same time watching a video on my portable...like going to the movies in my kitchen whilst cooking and eating. Yes I was bloated - I weighed my self about an hour later - weight went to 95.7 kg's (first weigh in was 95). But this morning the weight (first thing was down to 94.4 kg's). Cooking your own food and eating non processed is cool! Hope that I can keep this up! Eat well and lose and or not gain weight!
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999 kcal
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Yağ: 55,57g | Prot: 44,67g | Karb: 89,94g.
Kahvaltı: Coffee with Milk, Coffee with Milk, Trader Joe's Essential Greens Veggie Juice, Coffee with Milk. Öğle Yemeği: Shiitake Mushrooms (Without Salt, Cooked), Coffee with Milk, Broccoli, Carrots, Fried Egg, Pork Chops or Roasts (Center Rib, Boneless). Akşam Yemeği: Extra Virgin Olive Oil, Black Olives, Green Olives, Feta Cheese. Aperatifler/Diğer: Dried Prune, Ham (Whole, Cured), Raisins, Onions. devamı için...
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2771 kcal
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Egzersiz:
Step - 7 dakika, Spor Salonu - 30 dakika, Yürüme (Yavaş) - 3/kph - 20 dakika, Yürüme (Orta Hızda) - 5/kph - 15 dakika, Koşu (Tempolu ve Yavaş Koşu - 8/kph) - 3 dakika, Uyku - 8 saat, Dinlenme - 14 saat ve 45 dakika. devamı için...
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