Hi! Nice that you're back, or that you think it's worth reading my story about the Lockdown curfew transformation if you've just tuned in! And if you missed the first feeding schedule, you can here take a look back!
Due to the heavy snowfall, no newspaper was available last Monday, hence this way.
We are now a week further and this is the result:
What do you think about it? It may not be a lot, but of course it is only a week!
I am satisfied with my progress for the first week, so normally I would not adjust anything to my plan now and continue this for 2 to 3 weeks ...
Maarrr.. We have started a month challenge in which after 21 years of training I want to get my shape back just a little faster than usual. How will I lose a visible amount of fat again in the coming week, so that my muscles better? will become visible?
Increase cardio? Lower calories? 🤔
The cardio is already quite good, with 45 minutes of cycling in front of the TV or running through the snow every day! And since I'd rather be lazy than tired, I don't want to enter anything in that yet. My preference is to reduce the intake of the total number of calories I eat per day. My plan is to get 300 calories lower than last week. I would now eat 2200 calories a day.
Because I don't want to lose muscle, I have to be careful not to accidentally eat less protein. Because if I eat less oatmeal, then not only will carbohydrates disappear, but also a little bit of protein that I got through the oatmeal .. So in addition to lowering my carbohydrate and fat sources, I will increase my protein sources.
This is my plan for the coming week:
45 minutes cardio training on an empty stomach
Meal 1:
40 grams of oatmeal
50 gram Iso Whey
Meal 2:
150 grams of salmon baked or steamed (no fat added)
100 grams of vegetables
Meal 3:
200 grams of cottage cheese
3 whole eggs
Meal 4:
200 grams of pangasius fillet
150 grams of sweet potato
0.5 avocado
200 grams of vegetables
1 hour of strength training (during 1 sqoop Intra Amino)
Meal 5: (after strength training)
75 grams of oatmeal
50 gram Iso Whey
Meal 6:
60 gram Ultimate Casein
Kcal: 2187/250 grams of protein / 148 grams of carbohydrates / 67 grams of fat
Although zero drinks (for example Cola Zero) and tea or black coffee should have no effect on my external progression, I still stick to water in terms of drinking. I try to drink half a liter of water with every meal. When it comes to strength training, it is always a bit of improvisation. I have a few weights at home, but it's not a full gym like I'm used to.
For legs, I think this is a good schedule that anyone can do at home without having to hold weights:
4x15 Squats narrow
4x15 Squats sumo
4x15 Bulgarian split squats per leg
4x15 per leg Lunges
4x30 Hip Trust
I'm going to do it again to show you a small progression next week!
Have you possibly missed the start? Then read here the blog starts and here for part 3