Food and workouts were right on track yesterday. I opted not to do a second cardio session in the evening after I donated a pint of blood during my lunch hour. My morning plyometrics workout was tough enough and I didn’t want to wear myself down too much when I was short 2 cups of red blood cells because I am borderline on fighting off a minor cold that my fiance’ had about a week ago. From previous experience I know that I need to take very good care of myself with rest after donating blood when I’m like this, or I WILL come down with the full illness.
I have all of my meals for the office packed and with me, and my personal training lifting session this morning was pretty good since it was done in upper/lower superset style. No time to get in my TT weights A today because I had to drop my fiance’ off at the airport, but I’m going to head directly to the gym after work and either run or bike interval style for 30 minutes. I will do my entire TT workout (weights/core/intervals) in one session tomorrow morning.
My scale weight was down to 141.4 lbs this morning from 143.4 yesterday. I’m sure some of it was due to the loss of 2 cups of fluid, but it was still a nice surprise. We’ll see if it stays there through the the end of the week. I believe that my arms and upper back are looking more defined now and my waist is shrinking. I can see my upper 2 abs to some degree and the next pair are starting to come out. (Not a big deal for me…the women in my family do not gain around the midsection much.) My size 4 engagement ring is starting to spin a bit more now, too, so I guess my fingers are leaning out, too. :prop:
I really hope that my fat loss remains steady on my current zigzag intake level of 4×1550 calories and 3×1850 calories per week. I am very comfortable here and feel like I can sustain this with my established workout schedule for the next 15 weeks without going nuts.
– PT Workout:
A1) Sumo Squats (3×8 @ 95, 145, 145 lbs – increase to 155 next time)
A2) Arnold Shoulder Press (3×8 @ 15 lbs – increase to 20 next time)
B1) BB Lunge (3×8 @ 50, 55, 55 lbs – increase next time)
B2) DB Bent Over Rear Delt Raise (3×8 @10 lbs – increase to 12.5 or 15)
C1) BB Standing shoulder press (3×8 @ 50 lbs)
C2) Seated leg curl (3×8 @ 90, 105, 105 lbs)
– 1.5 mile walk
– Treadmill interval run (Planned – 10 min warm up/cooldown, 20 min intervals between 4-9 mph)
1) 3 egg whites, 1 oz. raisins, 1/2 c. oats
2) Pineapple protein smoothie
3) 4 oz. tilapia, 3 cups raw spinach, 1 pear
4) 3/4 c. LF cottage cheese, 3/4 c. mixed strawberries and grapes
5) 2 whole eggs, 2 egg whites, 1 c. mixed vegetables, 1 apple
6) 1 c. light soy milk, 1/2 scoop protein powder, 0.5 oz almonds
Planned meals total 1590 calories, 39% carb/38% pro/22% fat.