Week 9 Review & Week 10 Plan

General Feelings

It was so much difficult for me to overcome week 9 objectives, as we get into summer it is more difficult for me to keep attending the gym six times a week. For week 10 I am trying to perform a more compact workout plan. This plan will contain a minimum of 4 gym sessions (including swimming, cycle indoor and weights lifting), and an additional session if posible (probably body pump session, which covers all muscles).

Concerning nutrition, on the weekend I went to a party and ate a lot of calories. The result? 1.5kg more on monday! I take this as a sign of how easy is to put some weight and throw away weeks of hard work.

Nutrition

Workout

Six training days that covered a single weight lifting training for each muscle group, 3 cycle indoor guided classes, a 2000m swimming session  and morning abs.

Week 10 Planning

Week 8 Review + Week 9 planning

General Feelings

Last week I did almost accomplish my goal, but it was so hard for me to complete the new self-impossed task of attending early morning cycle indoor classes.

For week 9 I am going to give me a second chance and try to finally do it in an attemp of improving my performance.

Week 8 Nutrition

I think I have achieved an status where fruits and veggies are included in my daily nutrition and I hope this does not change!

Week 8 workout

As I said before, the only mismatch with the week planning was early morning cycle indoor classes. This week is the one where I finally do it!

Week 9 training plan:

So here we go, the plan for week 9 is exigent. But I have the motivation to complete it. I am now over the 50% of my16 weeks body transformation plan!

Week 8: Day 1 & 2

General feelings

Since week seven I felt my performance decreased doing the same week training plan, this week I have set the objective of increasing training in order to make my body stay out of the comfort zone. 

It is hard, yes, but now on the equator of the 16 weeks body transformation plan, I look back two months ago and I could not even think about performing such training. 

I am focused on the commitment of my objective.

Workout

Day 1: Morning Abs + Les Mills Body Pump 90

Day 2: Morning Abs + 2000m Swimming (Yes 2000m in 55min, this is my historical record)

Nutrition

Day 1 calories balance: -461

Day 2 calories balance: -531

Week 7: Weekend - Week 8 planning

General feeling

I have completed my goals this week but I think I have not improved much... 0.2 kg weight loss, and probably 0.5mm less waist diameter. Each week seems to be more difficult to loose fat and increase lean body mass with the same training. 

For this week, in which I reach the equator of my training plan, I have modified my week training plan in an attemp to continue having such good results as I had on previous weeks.

Nutrition

The weekend is always an epic fight against calories, the graphs speak for themselves.

 

Workout

Friday was my day off

Saturday: Morning abs + Les mills Body Pump 90

Sunday: Abs + Pectoral + Biceps and about 20' cardio workout.

 That makes me have 100% of my goals completed on the app I am using:

Week 8 Training plan:

This is my new plan, the main differences are that I introduce early morning cardio workout and I concentrate weights workouts on the weekend where the weights room of the gym is not crowded.

Week 7 - Days 3 & 4

General feeling

This week I have been more concentrated in cardio. I found that I did not loose enough fat last week and I didn't want that to happen again. Nobody said it was an easy task to loose fat, but now that I am in the 7th week of training, I notice this is a real challenge.

Workout:

The same for day 3 & day 4: 

- Morning abs

- Cycle indoor guided training 45'

Nutrition:

I would do perfect if there wasn't because of the diners... It is so dificult to go to a restaurant and ask for a completely fat free diner.

Calories balance: 

                                   Day 3: -240cal                                            Day 4: -472cal