Lean Out: Week Five

Lean Out: Week Five

Last week I felt really, really good. My energy was up and I didn’t feel hungry at all, despite feeling noticeably leaner. My workouts were intense and sweaty – things are looking up!

Training
I started a new training program last week. After mucking around in the gym for the past month to see what my body could handle, I thought it was about time that I get serious and actually plan my workouts. I did a four day split as follows:

Monday – Lower Body: back squats (10, 8, 8, 5, 5), front-loaded reverse lunges (4 x 16), leg press (2 x 12, 2 x 8), hip thrusts (2 x 15, 2 x 8), cable pull-through (3 x 12)
Tuesday  – Upper Body: bench press (2 x 8, 2 x 4), push ups (4 x max) superset with incline dumbbell press (2 x 12, 2 x 6), barbell shoulder press (2 x 8, 2 x 4), dumbbell lat raise (2 x 15, 2 x 12), HIIT finisher (6 mins of bodyweight/plyometric exercises)
Thursday – Lower Body: deadlifts (3 x 5, 2 x 3), lying leg curl (2 x 12, 2 x 8), single leg deadlift (4 x 10) superset with single leg hip thrust (4 x 12), HIIT finisher (6 mins of bodyweight/plyometric exercises)
Friday – Upper Body: Negative chin-ups (4 x max hold), bent over barbell row (4 x 12), seated cable row (2 x 12, 2 x 8) superset with face pulls (4 x 12), close grip bench press (2 x 12, 2 x 8) superset with barbell curls (2 x 15, 2 x 10)

My squats are still trailing far behind my deadlifts. This week I deadlifted 80kg for 3 easy reps twice but I only managed to squat 55kg – and that was a struggle. Both lifts are 20kg off what they were before my accident, so I’ve still got room for improvement. The good news is I’m only benching and overhead pressing 7.5kg and 5kg respectively less than what I was pre-injury.

My chin-ups still majorly suck. I can barely hold a negative for 10 seconds and I haven’t even attempted to try a full chin-up. All of my other accessory exercises are basically where they were pre-accident, so I’m very happy with that.

The biggest news of the week is that I went for a run on Wednesday! The weather was so nice, so I seized the rare moment of inspiration and went for a 20 minute run. It felt nice to sweat in a different way, but I soon regretted the decision – my calves are still angry at me. The day after my run they were so sore that I literally couldn’t sleep. I had to foam roll in the middle of the night, almost in tears, and then endure a painful deep tissue massage the next day.

Running in my new Flag Nor Fail top!

Running in my new Flag Nor Fail top!

I’m torn between running more regularly so that my calves adapt, or just never running again. What a tough decision 😉

Including my dance class on Saturday, I did cardio four times last week – even if two of those workouts were only 6 minutes long! I don’t plan on ever doing any more than this for those of you that have asked.

Diet
The diet went awesome last week, until the weekend. I was doing so well, and had almost two weeks of smiley faces on my calendar. I felt leaner and I was enjoying my carb-free breakfasts.

DSCF4318

 

I still haven’t felt deprived at all. I rarely feel hungry, which even caused me to question if I’m truly doing enough.

Salmon, sweet potato and veggies with bacon and parmesan!

Salmon, sweet potato and veggies with bacon and parmesan!

Taco salad

Taco salad

Smoked salmon and salad... yes, I put cheese on everything! ha

Smoked salmon and salad… yes, I put cheese on everything!

I had a few mostly unpictured cheats spread out over the course of the weekend. On Saturday afternoon I had a roast chicken served with fries – this was post-dancing and I was absolutely starving. I needed carbs and didn’t care where they came from!

roastchicken

Saturday night we went out for dinner. Among healthier things, I had a glass of wine, bread and chocolate fondant with salted caramel ice cream. I think it was easily the best dessert I’ve ever had!

Sunday we happened to pass by a Jamie’s Italian and couldn’t resist going in. We had a bunch of nibbles including deep fried cheesy gnocchi (NOM), arancini, and polenta fries. It’s amazing how bloated I got after eating these types of foods. I’m still trying to recover. I love ‘cheating’ on my diet, but I hate the feeling afterwards. Non-Paleo just doesn’t sit well with my body.

This coming week I have made some more dietary changes, mainly swapping my fruit source from a banana to berries and reducing my fat intake at breakfast. I also switched to chicken breast instead of thigh to reduce my fat count for the day. Small changes for the win!

Breakfast: 3 whole eggs
Lunch/post workout: 200g chicken breast, one sweet potato, veggies
Snack: 1 TB nut butter or handful of nuts
Dinner: 200g meat, veggies and sweet potato (now only on workout days)

The muffin top is slowly dying!

The muffin top is slowly dying!

I’ve lost another 0.5kg. All my measurements are the same minus a 1cm reduction in my hips, so it’s the perfect time to change things up. I’ve gained another centimetre in my butt. WTF. Why does my butt keep getting bigger?! Not that I’m complaining at all!!

Has anyone lost fat while gaining size in one body part? What’s the best dessert you’ve ever had?

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