Week 2 (with week 1 progress)

Week 2 (with week 1 progress)

Week 1 Progress

Diet

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.

Exercise

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.

Measurements

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.

Breakfast

  • Chia pudding

Mid morning

  • 1 cup raw carrots
  • 10 almonds

Lunch

  • Chicken stir-fry with basmati rice, substituting with;
  • Roast chicken with steamed vegetables

Afternoon

  • Yoghurt with maple syrup

Pre and post workout

  • BCAA, and protein shake

Dinner

  • 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

Wednesday- Legs

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


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2 thoughts on “Week 2 (with week 1 progress)

    1. Hi Aimee, thank you for reading and I am happy it has worked for you. I haven’t regularly had sugar in my diet for years (aside natural sugar and the occasional treat). I have been gluten free for almost a year now and it is definitely something I won’t be going back to.

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