So today was my "cheat day". Whenever I'm being strict with my diet I always designate Sundays as my cheat days. I use it to trick myself mainly. Whenever I'm tempted to go off the rails during the week, I defer my craving until Sunday.
By the time Sunday comes my previous craving passes. I then make a decision whether to endulge or have a small treat or to carry on eating 'clean'. Today I was relatively good. I did have a piece of sugar-free date brownie and I probably had more fruit than I should have. But my in large I held it together.
Next week poses particular challenges; I have a two day conference to attend from tomorrow as well as my daughters birthday not to mention Easter. I think its important to acknowledge the likelihood of letting myself go a bit without falling off the wagon. The trick is not to go crazy and ensure that my weight and workouts remain on track.
Tracking those Macros - 25 March 2018
MORNING
WEIGHT
228.2lb
BREAKFAST
x2 eggs (scrambled)
x2 wholemeal bread
AFTERNOON
Rowing machine
2204m level 10 x10min
Seated row
27kg x 2min
Stretch
(upper body especially shoulders).
Standing shoulder press
30kg x15
35kg x12
40kg x7 (target =10)
40kg x7 (target =8)
Seated Arnold Press with DUMBBELLS
25kg x12
25kg x10
25kg x8
25kg x8
DUMBBELLS side raises
20kg x10
20kg x10
20kg x10
20kg x12
DUMBBELLS front raises alternating
10kg x10
10kg x10
10kg x10
10kg x10
Seated reverse DUMBBELL raises
10kg x12
10kg x12
10kg x10
10kg x10
Plank
60 sec (30 sec rest )
30 sec (30 sec rest )
30 sec (30 sec rest ) - with breaks
30 sec
Reverse plank for lower back
60 sec (45 sec rest )
50 sec
Cross trainer
5 min, level 5, incline 5
LUNCH
- x3 Chicken legs, Rice and veg
SNACK
- 1 small piece of sugar free brownie
EVENING
DINNER
- Minced lamb rice and salad
- 1 bowl of pineapple and mango
Previous:
Fit@40 dairy - No #6: "While the trainers away"
Fit@40 dairy - No #5: "Many imagine, few execute"
Fit@40 dairy - No #4: "Breakdown, build-up!"
Fit@40 dairy - No #3: "No Days Off!"
Fit@40 dairy - No #2: "Hunger Pangs!"
Fit@40 dairy - No #1: "Upping the intensity"