Day 3
I think I´ve given you some insights in my diet. My first meal is always something high protein and around 600-700 calories. I don´t always eat meat (today for example I had mozzarella + tomatoes and bread with cottage cheese. Apart from that I also have eggs and chicken breast quite often and that´s actually it. Not much variation in my first meal but I guess they are kind of healthy. My second meal is (as I have shown) low-fat quark with fruits (nearly always). For dinner I sometimes cook myself (healthy, high protein) but if my parents cook I´ll just have what they make.
So, instead, I want to talk a bit more detailled about my sports/workouts:
Cardio: 12am-12:45am
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At 12am I went for a run. A 9 minute mile isn´t very fast of course, but I´m not training to go all in but instead I´m working on my endurance so I´m running a pace (like 9 mnutes per mile) I can hold for quite some time without going into high pulse
Workout: 4:45pm-5:45pm
Yesterday was a restday so today I did push and shoulder exercises. Tomorrow will be pull and legs. Today I´ve counted how many reps I got in each set so here are the stats (I did most of the exercises with two 17,5kg/38.5lbs dumbbells except for the ones where I´ve put the weight in brackets):
benchpress barbell (60kg): 10 reps in set one - 6 reps in set two - 10 reps in set three
benchpress dumbbells: 10-10-9
inclined bench press: 7-6-5
flys: 6-5-6
triceps press: 8-5-6
french press: 6// (only did 1 set)
push ups: 20-14-22
shoulder press: 5-4-0
frontal raise (10kg): 10-9-10
Please note: I´m doing progressive overload so when I get around 10 reps each set in my exercises, I´m increasing the weight and I´ve just done so. This is why in some exercises I´m only getting low reps but I´m quite sure this will change and get better with every workout I´m doing (that´s how it worked so far)