Lean Out: Week Four

Lean Out: Week Four

My lean out is going great! Last week was the first week I felt lighter and leaner. I think cutting out the bread really made a difference, not to mention the fact that I feel like I’m training almost normally again.

Training
This was the first week I really pushed it to see how far I could go. Obviously, I wasn’t about to attempt any one rep maxes, but it was the first time I didn’t feel like a complete wuss in the weight room.

Perhaps this was because I didn’t want to embarrass myself – one of my online clients, who I’ve been training for over a year now, was in London last week and we worked out together (hi Dora!). As a result, my workouts last week weren’t programmed and just made up on the spot.

Monday – Legs:Β deadlift (4 x 5-8), squat (4 x 4-8), barbell lunge (3 x 8 per side), barbell hip thrust (3 x 12), good morning (3 x 12)
Tuesday – Chest & Shoulders: barbell military press (4 x 8-10), bench press (4 x 4-12), elevated push ups (3 x 15), cable flyes (3 x 15), lat raises (3 x 20, performed as a giant set)
Wednesday : 30 mins yoga
Thursday – Legs: Back extensions (3 x 12), single leg deadlift (3 x 10 per side), lying leg curl (3 x 10), single leg hip thrust (3 x 12), circuit of 15 goblet squats, 15 kettlebell swings and 30 second plank (3x)
Friday – Back & Arms: Assisted chin-ups (4 x 8), bent over barbell row (4 x 10-12), machine row (3 x 10-12), face pulls (3 x 15), parallel dips (3 x 8) superset with barbell curls (3 x 10), skull crushers (3 x 10) superset with incline curls (3 x 12)
Saturday: One hour dance class and walking in the glorious sunshine!
Sunday: off

Some memorable moments include deadlifting 70kg for 5 reps (pretty impressive for someone who thought they could never lift again!), squatting 45kg for 4 (this is memorably embarrassing… haha), adding 7.5kg to my overhead press in a single week (still only at 25kg for 8 reps, but a heck of a lot better than 17.5kg!) and bench pressing for the first time since my accident.

For some reason my squats feel particularly weak, and doesn’t seem to be increasing at the same rate as my deadlifts. Patience.

This week I will revert to a more ‘normal’ type of programming and avoiding the body part splits now that I’ve got some strength back.

Diet
Once I start building momentum, it’s easy to keep going! I didn’t even want a cheat this weekend but circumstances led to 1.5 glasses of wine and half a baguette on Saturday night. A pretty lame cheat meal but I honestly wasn’t craving anything.

I also had Chipotle for the first time ever, but I didn't even count this as a cheat!

I also had Chipotle for the first time ever, but I didn’t even count this as a cheat!

Jerk chicken with sweet potato mash

Jerk chicken with sweet potato mash

This week I made one change to my diet. Lately I’ve been reading a lot about carbohydrates and the insulin response after periods of fasting. I decided to experiment on myself by cutting out all carbs at breakfast. I feel great and my workouts feel better (although that could be for other reasons!).

Carb-free breakfast!

Carb-free breakfast!

My diet is now as follows.
Breakfast:Β 3 whole eggs and 2 rashers of bacon or one tablespoon of nut butter
Lunch/Post workout: two chicken thighs with salad and one sweet potato, one banana
Afternoon snack: 1-2 tablespoons of nut butter (I’m planning on making this more substantial)
Dinner: 200g of chicken, fish or red meat, one sweet potato, 1-2 serves of fat, heaps of veggies
AfterΒ dinner I often have a hot chocolate made with almond milk, unsweetened cocoa powder and stevia to keep me sane!

This is roughly 1900 calories per day (30/30/40 p/c/f). I love what I eat and I don’t feel even a tiny bit restricted. Next week I plan on cutting out my carbs with dinner, because I’m really not craving them at the moment.

zucchininoodles

My first attempt at zucchini noodles – yum!

Homemade Caesar salad

Homemade Caesar salad

Since I began leaning out, my weight is down 1.5kg. It may not seem like a lot to some, but it’s perfect for me. I don’t really care what the scale says anyway – my measurements and the way I look are much more important ways to track my progress!

In total, I have lost 3 centimetres from my waist, 1 centimetre from my hips and chest, 2 centimetres from my butt, and somehow 2 centimetres from my arms.

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