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  #1  
Unread 09-26-2017, 08:20 AM
strugglingmom71 strugglingmom71 is offline
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Join Date: Aug 2017
Posts: 22
Default Weight loss Updated DAILY F 46.

I will update this log daily with what I eat and train.
Food will be as per MY FITNESS PAL.

Any comments on progress etc are most welcomed. I want to lose bodyfat, currently around 35% I would say.

Stats: Female, 46 years old, 5'6", 190.3lbs as of 26 SEP 2016

I can do all the weights in Metric if you like?

Tuesday 26 September 2017:
FOOD -
Breakfast:
30g WPC Protein, 50g rolled oats

Post workout:
39g WPC Protein, 5g MACCA powder.

Lunch:
150g Zucchini, 150g Potato white, 128g Extra lean beef sausages.

Snack:
20g popcorn

Dinner
2 x slices soy/linseed bread, 25g cucumber, 1/4 cup tomato, 61g Tuna (spring water).

Snack:
2 x eggs, 1/4 tomato, 50g Onion, Rocket (lettuce) 25g.

Total: 1250 cals.

Exercise:
Intra Workout shake everyday: 10g BCAA, 5g Creatine, 20g Waxi Maize Starch. ( I don't include this in my calories for the day)
BACK:
Pulldown close grip: 7 sets x 10 reps, 4 progressive, 3 heavy.
Wide grip: 7 sets x 10 reps, 4 progressive, 3 heavy.
Standing cable pullovers: 7 sets.

One Arm Dumbell rows: 12.5/20/25/30kg x 8, 35/40kg x 4.
Bent over t-Bar rows: 40kg x 8 x 8.
Flat barbell bench: 20/30/40/50/60/70/80/82.5/85/87.5kg x 3, 90/92.5kg x 2, 95/97.5kg x 1, 70kg x 10 x 2.

DONE.

Last edited by strugglingmom71 : 09-26-2017 at 08:54 AM.
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  #2  
Unread 09-27-2017, 08:29 AM
strugglingmom71 strugglingmom71 is offline
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Join Date: Aug 2017
Posts: 22
Default

Wednesday 27 September 2017: Body weight: 86kg - down 500g.
FOOD -
Breakfast:
30g WPC Protein, 50g rolled oats

Post workout:
39g WPC Protein, 5g MACCA powder.

Lunch:
100g Steamed Brocolli, 187.5g Potato white, 128g Extra lean beef sausages.

Dinner
2 x slices soy/linseed bread 83g, 25g cucumber, 1/4 cup tomato, 61g Tuna (spring water).

Snack:
Salted caramel Biscuit x 2, 36g WPC Protein,

Total Macros: P:141g, C:121g, F:43g.

Exercise:
Intra Workout shake everyday: 10g BCAA, 5g Creatine, 20g Waxi Maize Starch, 1 x banana.

TRI's/BI's/Traps/Deadlift:
TRI's:DIPS: BW x 10, +5/10/15/20/25Kg x 3, +20/15/10kg x 3, BW x 10 x 2.
Kettle Bell Skull Crushers: 8/10kg x 10, 12kg x 8 x 3.
BI's: Preacher Curls Seated: 10/12.5/15/17.5/20/22.5/25kg x 5, 17.5kg x 8 x 2, 12.5kg x 10.
TRAPS: Standing Barbell shrugs: 20/40/60kg x 10 x 5, 80kg x 10, 100kg x 10 x 2.

DEADLIFT: Barbell Conventional: 20/40/60/80/90/100/105kg x 3, 110kg x 2, 115kg x 1 x 2, 100kg x 5 x 3.


DONE.

Comments can be made here: https://forums.lylemcdonald.com/showthread.php?t=33992

Thanks.
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  #3  
Unread 09-28-2017, 08:15 AM
strugglingmom71 strugglingmom71 is offline
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Join Date: Aug 2017
Posts: 22
Default

Thursday 28 September 2017: Body weight: 86.2kg - up 200g.
FOOD -
Breakfast:
30g WPC Protein, 50g rolled oats

Post workout:
40g WPC Protein, 5g MACCA powder.

Lunch:
2 x slices soy/linseed bread, 25g cucumber, 1/4 cup tomato, 61g Tuna(spring water).
Salted caramel Biscuit x 2

Dinner
Veal mince 95g, Zucchini 50g, Capsicum 25g, Green Leaf mix 80g.

Snack:
Veal mince 95g, Zucchini 50g, Green Leaf mix 80g.

Total Macros: P:133g, C:92g, F:39g.

Exercise:
Intra Workout shake everyday: 10g BCAA, 5g Creatine, 20g Waxi Maize Starch.

LEGS:
BB SQUATS Technique: 20/30/40/50/60/70/80kg x 3, 90kg x 1 x 6, 75kg x 3 x 3.
HIP Press: 50/75kg x 10, 100kg x 10 x 5
LEG PRESS 45 Degree: 60/80/100kg x 12, 130kg x 10 x 5.
Hamstrings, Standing 1 leg and seated 12 reps x 5 sets of each.
Calves 10 reps x 6 sets.

HIIT: Power runner for 20 seconds on 20 seconds off for 10 rounds.

DONE.

Comments can be made here: https://forums.lylemcdonald.com/showthread.php?t=33992

Thanks.
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  #4  
Unread 09-30-2017, 10:00 PM
strugglingmom71 strugglingmom71 is offline
Junior Member
 
Join Date: Aug 2017
Posts: 22
Default

Friday 29 September 2017: Body weight: 86.2kg - same.
FOOD -
Breakfast:
30g WPC Protein, 50g rolled oats

Post workout:
40g WPC Protein, 5g MACCA powder.

Don't have exact details for rest of the day, but still hit macros and 1250 cals.

EXERCISE: CHEST
INCLINE dumbbell: 5/10/15/20/25kg x 10, 27.5kg x 8, 30kg x 5, 32.5kg x 3, 35kg x 3 X 2, 30kg x 5, 25kg x 57, 22.5/20kg x 10.

FLAT Barbell BENCH: 20/30/40/50/60kg x 10, 70kg x 7, 80kg x 4, 90kg x 2, 60kg x 10 x 3.

DONE.

Going away on holidays for 1 week, still training and hitting macros.
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  #5  
Unread 10-03-2017, 06:19 AM
strugglingmom71 strugglingmom71 is offline
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Join Date: Aug 2017
Posts: 22
Default

Tuesday 03 October 2017: Body weight: 86.2kg - same.
FOOD -
Breakfast:
30g WPC Protein, 50g rolled oats

Post workout:
40g WPC Protein, 5g MACCA.

hit macros and 1250 cals.

EXERCISE: Technique barbell SQUATS:
20/40/60/75kg x 3, 85kg x 2, 95kg x 1 x 5, 80kg x 3 X 3.

SHOULDERS:
Dumbell Press: 5/10/15/20kg x 8, 25kg x 6, 27.5kg x 3, 30kg x 3 X 2, 27.5kg x 5, 22.5kg x 8, 20kg x 10. SIDE LATERAL RAISES: 5/7kg x 10, 10/12.5kg x 8 X 5.

Done.
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  #6  
Unread 10-09-2017, 07:07 AM
strugglingmom71 strugglingmom71 is offline
Junior Member
 
Join Date: Aug 2017
Posts: 22
Default

Monday 09 October 2017: Body weight: 86.5kg - up 300g. Back from Holidays.

I also signed up to an online nutrition coach.

Total Macros: P:126g, C:184g, F:20g.

Exercise:
Intra Workout shake everyday: 10g BCAA, 5g Creatine, 20g Waxi Maize Starch.

SQUATS:
BB SQUATS Technique: 20/30/40/50/60/70/80/90kg x 3, 92.5kg x 2, 95kg x 1, 97.5kg x x 5, 80kg x 3 x 3.

SHOULDERS: DUMBELL Seated Press: 7.5/12.5/17.5/22.5/25/27.5kg x 3, 30kg x 3 x 2, 27.5kg x 3, 20kg x 8 x 4.

Rear Delts: Seated dumbbell reverse flys: 7 sets. Side Delts: Seated raises: 7 sets.

HIIT: SLED Sprints and Band sprints.

DONE.

Comments can be made here: https://forums.lylemcdonald.com/showthread.php?t=33992

Thanks.
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  #7  
Unread 10-10-2017, 07:06 AM
strugglingmom71 strugglingmom71 is offline
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Join Date: Aug 2017
Posts: 22
Default

Tuesday 10 October 2017: Body weight: 86.1kg - Down 400g.

Total Macros: P:144g, C:116g, F:35g.

Exercise:
Intra Workout shake everyday: 10g BCAA, 5g Creatine, 20g Waxi Maize Starch.

BACK:
Wide Grip Cable Pulldowns: 10 reps by 6 sets.
Close Grip Cable Pulldowns: 10 reps by 6 sets.
Wide Grip T-Bar Row: 5/10/15/20/25/30kg x 10, 35/40kg x 8, 45/50kg x 5, 30kg x 8 x 3.
Close Grip T-Bar Row: 30kg x 10, 35/40kg x 8, 45/50kg x 5 x 4.

FLAT BENCH Barbell: 20/30/40/50/60/70/80kg x 3, 85kg x 2, 87.5/90/92.5/95kg x 1, 80kg x 3 x 5.

HIIT: Battle Ropes and 16kg kettlebell swings x 7 - 15 second rounds.

Comments can be made here: https://forums.lylemcdonald.com/showthread.php?t=33992

Thanks.
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  #8  
Unread 10-11-2017, 07:07 AM
strugglingmom71 strugglingmom71 is offline
Junior Member
 
Join Date: Aug 2017
Posts: 22
Default

Wednesday 11 October 2017: Body weight: 85.7kg - down 400g.

Total Macros: P:135g, C:127g, F:29g.

Exercise:
Intra Workout shake everyday: 10g BCAA, 5g Creatine, 20g Waxi Maize Starch, 1 x banana.

TRI's/BI's/Traps/Deadlift:
TRI's: DIPS: BW x 5 x 8, Floor Skull Crushers: 20/22.5/25kg x 7, 27.5kg x 5, 30kg x 3 x 5, Incline Cable overheads: 5 sets of 10.
BI's: Preacher Curls Seated:15/20kg x 5, 25kg x 5 x 5, Dumbell Hammer Curls: 5kg x 8, 7.5kg x 6 x 4.
TRAPS: Standing Dumbell shrugs: 30kg x 10 x 5.

DEADLIFT: Barbell Conventional: 20/40/50/60/70/80/90/100kg x 3, 110kg x 2, 115kg x 1, 120kg x 1 x 2, 110kg x 2, 90kg x 5, 70kg x 8 x 2.

DONE.

Comments can be made here: https://forums.lylemcdonald.com/showthread.php?t=33992

Thanks.
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  #9  
Unread 10-12-2017, 07:08 AM
strugglingmom71 strugglingmom71 is offline
Junior Member
 
Join Date: Aug 2017
Posts: 22
Default

Thursday 12 October 2017: Body weight: 85.3kg - Down 400g.


Total Macros: P:146, C:116, F:38g.

LEGS:
BB SQUATS Technique: 20/30/40/50/60/70/80/90kg x 3, 95/100kg x 1, 60kg x 8 x 3.
LEG PRESS 6 x 10.

HAMSTRINGS: GHD: 5 x 10. Seated Hamstrings: 10 x 5.
Calves 10 reps x 6 sets.


DONE.

Comments can be made here: https://forums.lylemcdonald.com/showthread.php?t=33992

Thanks.
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  #10  
Unread 10-13-2017, 07:13 AM
strugglingmom71 strugglingmom71 is offline
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Join Date: Aug 2017
Posts: 22
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FRIDAY 13 October 2017: Body weight: 85.8kg - Up 500g (Women's issues)

Total Macros: P:148, C:115, F:38g.

EXERCISE: CHEST -
Dumbbell Incline Bench: 5/10/15/20kg x 10, 25kg x 8, 27.5kg x 5, 30kg x 3 x2, 25kg x 8, 22.5kg x 10, 20kg x 10.

Barbell Floor Press: 20/30/40/50/60Kf x 5, 70kg x 4, 75kf x 3, 80kg x 2 x 5.

Flat Bench Barbell: 20/40/50/60kg x 10, 70kg x 7 x 2, 60kg x 10.

Lite dumbbell flys x 3 sets.

DONE.

Comments can be made here: https://forums.lylemcdonald.com/showthread.php?t=33992


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