Neila's Training Log

[neila84]

Hi all,
I started to go to the gym about a month ago and I can already notice my strength increasing. My goal is to lose some body fat and get fitter in general.

Here are my measurements:
5'7 (170cm)
137 lbs (62 kg)
waist 27.5 in (70 cm)
hips 38.6 in (98 cm)

I don't know my bf%, but I estimated it to be around 25% based on the ration between neck and hips, or something like that... Anyway, I ordered a fat caliper so I will know as soon as it comes.

Aside from fitness, I also enjoy running a lot. I did my first half marathon in June (2h20min) and I am planning to do another one in the beginning of 2010. I also go twice a week to a TaekwonDo course.

I have noticed, however, that my weight has stayed constant over the summer, even though I ran 25 miles (40 km) per week. This is why I also started with the gym.

I suppose that I have to change my eating habits, since I try to eat healthy, but don't actually count any calories or so.

I will post my food and training as often as possible. Any advice or critique is always welcome

Cheers!

[chaddukes]

Welcome! You'll like it here. And if you ask for advice you'll get it....even if you don't like the advice you get. You'll definitely hear the truth!

[Mahler]

Welcome aboard!

[neila84]

I started today with the NROLFW program. I have done weight lifting for the last two months, but I needed a plan. Here is my first workout.

Stage 1, workout A:
squat 2x15@23kg
push-ups 2x15@ 60degrees
seated row 2x15@21kg
Bulgarian split squat 2x15@16kg
reverse crunch + leg lift 2x15

I had to modify the last two exercises because there is nothing to step on in the gym and also there is no Swiss ball.

[missjane]

Originally Posted by neila84

I started today with the NROLFW program. I have done weight lifting for the last two months, but I needed a plan. Here is my first workout.

Stage 1, workout A:
squat 2x15@23kg
push-ups 2x15@ 60degrees
seated row 2x15@21kg
Bulgarian split squat 2x15@16kg
reverse crunch + leg lift 2x15

I had to modify the last two exercises because there is nothing to step on in the gym and also there is no Swiss ball.

No weight bench?

[neila84]

Originally Posted by missjane

No weight bench?

There are, but I would not step on them with shoes. Any idea? Without shoes, on the towel?

[missjane]

I use a weight bench with shoes, as does everyone at my gym, including the trainers.

[neila84]

This is not possible in my gym. Germans are quite obsessed with hygiene. I will just take the shoes off and perform

[neila84]

I just came back from a 90 min Taekwondo training, very exhausting

My food today was sort of OK, I think. I have no idea if it was 2000kcals (calculated as in NROLFW), but I did not feel hungry at all throughout the day. Here it is:

breakfast 8am - 2 slices of home-made whole wheat bread with butter and honey
lunch 12 am - chicken liver, some green peas and brown rice
snack 4 pm - 15 raw hazelnuts
snack 6 pm - protein bar before the training
dinner 8:30 pm - one slice home-made bread with Edamer cheese, one Hess avocado, two Wiener sausages
snack - one apple, 4-5 mini pretzels
1g cod liver oil

[neila84]

Here is what FitDay said for yesterday:

2130 kcal
109g fat - 45%
207g carbs - 37%
93g protein - 20%

I have to up the protein and down the fat!

Good day everyone

[stingo]

You also might want to bring the carbs down a bit too.

[neila84]

Thanks for the advice, I am trying to do that. I aim for a 30% carb intake. I need to get a kitchen scale... Payday is coming soon

Today 2200 kcals
Fat 51 %
Carbs 32%
Protein 17% (91.4g)

Fries chicken and fries today screwed everything up! I will bring my own food to work tomorrow.