Sunday, 21 June 2009

My uncanny impression of Bambi on Ice

Yes, that was me after my first PT weights session. Holy moly, my limbs were like water! It was so good though, I forgot how much I enjoy weights.

Going through a rehab programme initially for 3 weeks or so, to rebuild the muscles in my neck/shoulders/upper back and core, and then we'll move onto a strength-building programme.

Programme as follows:

Single leg dumbbells scaption 2 x 8 3kg d/b
Seated cable row 3 x 7 28kg
Swiss ball chest press 3 x 8 6kg d/b
Squat to press 2 x 7 4kg d/b - this I found unbelievably hard as my muscles are so weak in my shoulders and lifting the dumbbells above my head was a killer, we actually had to reduce from 6kg dumbbells to 4kg!
Leg Press 3 x 6 60kg
Pushdowns 2 x 12 25kg

As for my food, well we took my dad to the golf club where there was a carvery. A carvery was quite a good option actually, as I had complete control over what was on my plate. it wasn't perfect but i think I did pretty damn well!

I have about 140 cals left but I am not stressing about eating those - I totally had to guesstimate my whole lunch and it may be a little out and don't want to risk going over. I'm not hungry anyway!

B - Granola & semi-skimmed milk
L - Starter - Bowl of veg soup & salad with smoked & pepper mackerel and shedloads of veg & salad with no dressing. About 1 tbsp of prawn cocktail.
L - Main - 2 slices turkey and 1 slice of very lean ham, 1 scoop mash potato and 1 scoop stuffing, dribble gravy and broccolli & cauliflower
L - Dessert - Walked past the pavlova/roulade/profiteroles/lemon meringue and filled a bowl of strawberries & grapes!
D - Pancake made from 50g oats, 1 egg, 3 egg whites, 125g fat free cottage cheese and cinnamon, with a banana & 1 tsp maple syrup
S - Post workout - 1 scoop whey protein with 200ml water
S - Banana with 2 tsp almond butter

Drinks - c6 pints of water & 2 large mugs black coffee

Calorie Summary
Daily Cal Quota: 1507
+ Exercise Cals: 159
Total Cal Quota: 1666
Calories Consumed: 1520
Calories Left: 146
Cals to Maintain Weight: 2007

Nutrition Summary
Calories (kcal) 1520
Protein (g) 107.1
Carbohydrate (g) 152.2
Fat (g) 51.9
Fibre (g) 21.6
Fruit & Veg 4.0 This is a little off as I didn't enter individually all the veg I had at the carvery with my salad, couldn't be arsed!
Water (litres) 3.4

Percent Calories From:
Carbohydrate (38.9%)
Protein (29.2%)
Fat (31.9%)

1 comment:

  1. Your food today sounds so good! Well done on resisting all those naughty desserts.