Week 1 Progress
The week went well, I used Sunday to prepare all of my meals in advance. As posed on my Week 1 post https://myautoimmunity.wordpress.com/week-1/ I planned the same diet for the whole week, in the past I hadn’t been able to do that because I get bored of eating the same food and feel sometimes my body craves different things depending on my energy and body needs. Last week was no different. I followed the diet exactly for the first two days, I found the lentils were aggravating my stomach a lot, I guess I haven’t consumed such a large amount of lentils for a long time. I decided from Wednesday this wasn’t going to work for me. I had the same breakfast, snacks, and dinner the first half of the week, I incorporated eggs into my lunch Wednesday, and roast chicken for the remainder of the week for lunch. Wednesday and Thursday I also had lamb steak for dinner as this is the craving I had, which meant my body was craving more iron and higher protein source. Over the long weekend, I also had sushi, and made a chicken stir fry with vegetables, and gluten free spaghetti. I had one treat on Sunday as it a hot weekend, I had gelato as my treat.
When it comes to diet, it has to be things that work for you and your lifestyle, it is important to try and make as many meals as you can as you know exactly what goes into each meal. I do struggle with having to eat the same thing, specially for lunch and dinner, and also because I like to listen to what my body is telling me it needs to run better and what it needs to recover.
I went to the gym Monday as per my Week 1 plan and found this really drained me, I had to really recover from this, I also unfortunately did something to aggravate my back, so I needed to let my body recover from this. Thursday I went back to gym and did back and chest, and I went back again and did legs on Saturday. Overall I managed 3 out of 4 exercise sessions. Normally I would be disappointed, but from my past experience, I learned to let my body recover and listened to what it was able to do and as a result I feel pretty good.
It has only been one week, so there have been no changes in any of my measurements from last week, I would be in shock if it did change.
Week 2 diet
Week 2, I will stick with the same breakfast and snacks as last week. Lunch and dinners will be different depending on what my body needs, but this is what I am proposing for this week.
- Chia pudding
- 1 cup raw carrots
- 10 almonds
- Chicken stir-fry with basmati rice, substituting with;
- Roast chicken with steamed vegetables
- Yoghurt with maple syrup
Pre and post workout
- BCAA, and protein shake
- Tuna salad, substituting with;
- Lamb and salad
(will make changes based on body requirements)
Week 2 exercise (all exercise is alternating/done in pairs as last week )
Monday – Rest
Tuesday – Back and Shoulders
Lat pulls – 4 sets, alternating with;
Shoulder press – 4 sets
Seated row – 4 sets, alternating with;
Lat raises – 4 sets
Face pulls – 4 sets, alternating with;
Face down shoulder raises – 4 sets
Squats – 4 sets,
Deadlifts – 4 sets
Kettlebell squats – 4 sets
Glute raises – 4 sets
Leg press – 4 sets
Calve raises – 4 sets
Thursday – rest
Friday – Chest and arms
Dumbbell chest press – 4 sets
Pull downs with bar – 4 sets
Dumbbell flys – 4 sets
Pull downs with rope – 4 sets
Saturday – Legs, same as Wednesday
Sunday – rest