REFEED : Naughty but disciplined

Refeed time!

This time round I bumped my carbs up a bit more because my general intake of carbs throughout the week increased also.

I was naughty today with a few treats but still disciplined, I mean, it’s a diet but still gotta enjoy life. Usually I wouldn’t be as disciplined, although I don’t want to risk. I desperately want to reach my end goal soon! I’ve postponed it long enough.

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Total : 1381  – 190C – 43F – 61P

Still to have a protein shake to make it 80P, make sure my developing muscles are getting its food. Also fit an apple in too.

I got cheeky with Marks & Spencer’s cookie, I just had to eat it, but I was disciplined and only had half! (it was hard not to finish the other half off)

My guilty pleasure….. What’s your’s ?

Here’s some pictures of my food today. (You see what I mean about Disciplined? This doesn’t happen often.)

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Excited to see more weight drop soon!

Ling x

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Workout split Monday to Friday

Sorry for the neglect these few days, I went to surprise my boyfriend in Newcastle for his birthday. Even though I went to Newcastle, I didn’t neglect the gym! Always have to keep gym’ing no matter what.

 HIIT Cardio Everyday: high intensity interval training

I try to do cardio at least 6 times a week as it aids in my aim for weight-loss

1: – 30 seconds on rowing machine as fast as possible – 30 seconds of lung jumps  then Rest 60 seconds  (10 sets)

2: – M100 (10 burpees, 10 mountain climbs, 10 squat jumps – 3 sets and finish with 10 burpees – as fast as possible

3: – Stairmaster 45 secs lvl 20,  rest for 1.15mins lvl 5  (13 sets)

My split from Monday to Thursday:

Monday – Back day and Abs 

Bent over dumbbell rows – 3 sets of 12 (6 kg dumbbells)

Cable rows, one sided – 3 sets of 10 (go as heavy as possible)

Pull ups close grip (non assisted) – 3 sets of 6

pull ups wide grip – 3 sets of 5

Ab wheel – 4 sets of 15

Tuesday – Shoulders

Side lateral raise – 3 sets of 10 ( 4 kg dumbbells)

Bent over delt raise – 3 sets of 6 (2 kg)

Front dumbbell raise – 3 sets of 10 (4 kg)

Incline dumbbell shoulder raise – 3 sets of 6 (6 kg)

Wednesday -Arms and Chest

Dumbbell tricep kickback – 3 sets of 10  (4 kg)

Dumbbell bicep curl – 3 sets of 6  (6 kg)

Tricep rope pushdown – 3 sets of 10 ( heaviest I could go)

Push Ups – 2 sets of 10

Dumbbell flyes – 3 sets of 8 (4 kg)

Thursday – Plyo 

20 lunge jumps – 20 seconds of jump rope – 10 squat jumps – 10 mountain climbs

4 times of these together, with 60 seconds rest in between.

Friday – accessory day ( hamstrings and Glute day )

Romanian Deadlifts with dumbbells 3 sets of 12 (9 kg)

Straight leg cable deadlift 3 sets of 10 (heaviest I could go)

and Glutes (check out my post on glutes)

GOOD SESSION THIS WEEK !  This Weeks gains felt amazing, every muscle group targeted each day was followed with pain the next day, good pain though. REFEED TOMORROW! I’m excited for Carbs

Sorry I couldn’t get any gif videos this week, which I will try to get soon.

BTW

Do we like the gif clips? or are they not needed ? I can’t put full videos at the moment, so gif type is what I can do for now.

Yay or Nay for Gif?

Ling x

Ab wheel?

2015-03-08_20-48-24_247“You may not see the little changes to your body  day by day but its the new things that you achieve that is rewarding.”

Worked with this little wonder today, even though it was my rest day, thought I’d do a little of abs. I used to always faceplant at the end but being able to do at least 3 sets of 10 makes me extremely happy. Plus you can really feel the pain the next day !

Anyone else experienced this wheel?

Love Ling