Lean Out: Week 1

Lean Out: Week 1

Time for my first weekly check in! My lean out is going well so far – I’m down one kilogram and feeling great. My stomach and legs feel leaner, in particular. I took my measurements on Thursday, so I will have some (hopefully falling) numbers for you next week. I promised I would share everything, so brace yourself while I temporarily become a ‘standard’ blogger.

Training has been so-so, but a bit of mediocrity is to be expected after not working out for two months. I kept things nice and light (using 30-40 per cent of the weight I would normally) and trained with more machines and a higher rep range than normal. This is the first time in a long time I’ve followed a body part split, and I also threw in some isolation work for the first time in over a year!

Clearly, this isn’t the kind of routine I would do normally but I thought I would share it anyway.

Monday – Legs: goblet squats superset with dumbbell lunges, leg extensions, leg curls and single leg hip thrusts (3 x 12-20 reps of each exercise).
Tuesday – Chest, Shoulders & Triceps: dumbbell chest presses, elevated push ups, barbell overhead presses, barbell upright rows, lat raises, EZ bar skull crushers and tricep pushdowns (3 x 10-15 reps of each exercise).
Thursday – Legs: goblet squats, dumbbell split squats, lying leg curls, straight-legged dumbbell deadlifts (3 x 8-12 reps of each exercise) and kettlebell swings (4 x 20 reps).
Friday – Back & Biceps: assisted chin-ups (no way can I do them unassisted at the moment!), inverted rows, lat pulldowns, single arm dumbbell rows, dumbbell pullover superset with front raise, barbell curls and seated incline curls (3 x 10-15 reps).

I’m just thankful to be in the gym again, so I don’t really care if my workouts are lame. I know my strength will come back in a few more weeks, but my number one concern is being safe and keeping my eye healthy. Oh, and zero cardio, in case anyone was wondering!

The dieting part has been easy, and I’m about to show you why… The following is what a typical day of eating looks like for me at the moment, while I try to lose fat.

I typically wait an hour or so to eat breakfast after waking. I always have three whole eggs with a dusting of parmesan and a cup of tea. My side varies between half a punnet of blueberries, 2-3 slices of bacon or half an avocado. On Sunday mornings, I always go out for breakfast and typically have a croissant, eggs on toast and a mocha. I will eventually have to cut out the croissant!

breakfastapr1I usually lift at 10 or 11am, depending on whether or not I have morning clients. Once I’m showered and back at work, I have my post workout meal. I eat a big salad (usually spinach, a red or green pepper, cucumber and tomato with an olive oil and balsamic dressing) along with 2 chicken thighs, 1-2 sweet potatoes and a banana.

Some days I’m lucky enough to have leftovers from the previous night’s dinner. The photo below is PaleOMG’s Brazilian Curry Chicken, which tasted amazing even cold. I recently bought a crockpot and I’ve been loving it!

 

Yes, I know this photo makes my lunch look revolting!

Yes, I know this photo makes my lunch look revolting!

I eat that meal around noon and then I don’t eat another full meal until about 8pm. When I get home from work I usually have a handful of nuts or a spoonful of nut butter and another cup of tea to tide me over a few hours.

Side confession that officially disqualifies me from being a healthy living blogger (as if I ever was?!): I hate nut butter in all forms. I just choke it down because I need healthy fats. That is, until I found this amazing peanut butter at Whole Foods. Guys, it’s like crack. I can’t stop eating it!

peanut butter

 Source

Then comes the fun part – dinner! I always put in a little extra effort to make my evening meal, especially since I started following a (mostly) Paleo diet.

Hence my dinner is always different, but I have a few favourites on rotation. My portion is always 200-250 grams of meat (I generally have chicken three times a week, red meat three times a week, and fish once a week), lots of vegetables, some kind of healthy fat (my favourite is coconut milk!) and my biggest serve of carbs for the day. I usually have bread twice a week, and then a sweet potato or regular potato the rest of the time.

Meatballs with guacamole and a sweet potato, and coconut water on the side!

meatballs

Paleo Pad Thai with half a baguette smothered in butter (yes, I realise the irony in replacing noodles with cabbage and then eating bread on the side):

padthai

On the weekends, I mostly eat on the run. I live in London and I love trying new restaurants – shoot me. Granted, my choices will have to move away from burgers and fish and chips to more of the grilled variety, but I will continue to eat out and enjoy my life as I lean out.

Friday night I went to an all-you-can-eat Brazilian rodizio. I ate a LOT of meat and woke up on Saturday morning with a serious meat hangover. I’ve never felt that before so I thought one of my friends had spiked my drink!

BBQ

MEAT.

I also had chocolate mousse for dessert, so I guess this was my cheat mealmousse

Sunday we went out for an English pub roast. My favourite.

I die for Yorkshire puddings...

I die for Yorkshire puddings…

I just calculated a rough estimate of my calories for a standard, at-home day. I’m hitting around 2200 calories with 135g of protein, 180g of carbohydrates and 105g of fat, for a macro split of 25/32/43. (I apologise if this is triggering to anyone – it has taken me years of experimentation to find what works best for me, so please don’t compare yourself to me!)

You might be wondering how I’m managing to lose fat and see results despite still eating fairly decadent meals. My next post will explain my diet approach in depth!

Did anything about my diet surprise you? What was the best meal you ate in the past week?

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