Space Monkey

New week, new post: Monday: Greens: 530 gr 110gr red pepper, 100gr cauliflower, 100gr lettuce, 100ml gazpacho, 60gr melon, 60gr banana Exercise: none Sleep: 7h Tuesday: Greens: 500gr 80gr red pepper, 100gr lettuce, 100gr cauliflower, 100ml gazpacho, 60gr nectarine, 60gr banana Exercise: Strength circuit Sleep: 6:30h Strength Circuit 30/06: Warmp up: 3 sets of 20 jumping jacks and 20 mountain climbers Push ups:------------------------------------------09/08/08 Squat press:------------------------------------- 15/15/14 Dead lift + row: ---------------------------------15/15/15 Sumo squat + tricep extension: ------------15/10/11 Stork stance + reversed fly right leg up:-- 00/07/07 Stork stance + reversed fly left leg up: ----00/08/06 Plank: ----------------------------------------------35 seconds Total time: 15 minutes I really raced through this, next time I'll try to concentrate more In my defense, I had to assemble a table fan that I just bought so there was little time left ( I had to buy a new one since we are having a heat wave and as I unpacked the old fan I saw that the sweetheart of our ex-roommate cut the power cord... imagine why my roomie and I moved somewhere else..)

I did, today I was strangely energetic and focused all day. Friday: Greens: 560 gr 130 gr red pepper, 120gr lettuce,120 gr tomatoes, 75gr avocado, 60gr mango, 60gr banana Exercise: a very slooooow run, mann I had no energy at all. Sleep: 6h Saturday: Greens: 220 gr 60 gr mango, 60gr banana, 100gr salad Exercise: nope Sleep: 7h Sunday: Greens: 150 gr 60gr melon, 60 gr banana, 30 gr blueberries Exercise: 40°C? I dont think so Sleep: 8h Week 3 Wrap up: Greens 452 gr / day on average =90% Calories: I didn't track the weekend but I had a hard time all week even getting to 1200 kcal, so I don't think I at too much: 90% (-10 for not tracking) Overall diet: 90% Exercise: 2/6 = 33% Sleep:70%

Oh youuu, sometimes life just gets in the way Now get up and CRUSH week 4! Ok? Ok!

Alrighty then, here I’s how week 3 is been going so far, a.k.a the week of no-sleep Monday: As I wrote in the previous post, I didn´t go to work on Monday because I wasn’t feeling well, so no work out obviously. Greens: 530gr 130 gr Red Peppers, 100 gr Lettuce, 300 gr Gazpacho Exercise: nope Sleep: 7h Tuesday: After staying at home and laying around all day on Monday I had trouble sleeping and was all tired on Tuesday. Greens: 430 gr 50gr red pepper, 50gr lettuce, 100gr lettuce, 200gr gazpacho, 30gr tomato Exercise: nope, too tired Sleep: 6:45 Wednesday: Oh boy, my roommate works retail and sometimes he brings home some stuff from the store. This time it was some weird plastic comic-version of a cuckoo’s clock. He stayed the night with his partner and this stupid bird-alarm got off at 3:30 am. And in my half-asleep brain I couldn’t figure out how to turn it off so I decided to take out the batteries. Great, for that I had to find a screw driver and open this device from hell. Needless to say after that I was completely awake ( and furious) and couldn’t go back to sleep until 4:30 am or so. I didn´t get up at 6am to do my work out, go figure. Greens: 660gr 140gr melon, 100 gr lettuce, 100 gr cauliflower, 60 gr mango, 60 gr banana, 200 gr gazpacho Exercise: Nooooooo Sleep: 5:30h Thursday: I didn’t get much sleep either because there were some free-range children running around and screaming in my street until well after 1 am, one of the few things I don´t appreciate about Spain, but I pushed through it because I don´t want to lose the habit of exercising every morning. Greens: 620 150 gr melon, 100 gr lettuce, 100 gr cauliflower, 60gr mango, 60gr banana, 150 gr green beans Exercise: Strength Circuit Sleep: 6:45h

Duuuuude I'm really having a difficult time this challenge keeping up on posting and stuff. The weekend was somewhat bleh, I was super tired all the time and had no appetite and I even stayed home on monday because my stomach was hurting. I don't know if it was the heat, stress, a bug or the food that I had been eating lately but I decided to go full paleo for a few weeks. I definitly have a soy intolerance and I'm not ready to jump on the gluten train but there is definitely something about grains that doesn't sit too well with my stomach. So the next few weeks I decided to be super strict, no grains whatsoever, no dairy (although not intolerant), no sugar, nothing processed obviously and so on. It's incredible how difficult it is to get up to 1400kcal if you're not having a slice of toast here or a cookie there. Week 2 wrap up: Ok so I didn't track on the week end but it's sure to say that I had trouble eating anything so I don't think i got over my weekly calorie goal: 100% Greens:1940gr over 5 days = 388 = 77% Overall diet: 88% Exercise: 4/6 = 66% (played squash on sunday) Sleep: 55%

Friday: Greens: 350g Red pepper (120g), lettuce (100g), banana (130g) Exercise: strength circuit Sleep: 06:30

Thursday: Greens: 490g Red pepper (130g), lettuce (100g), cauliflower (100gr), mango (110g), banana (50g) Exercise: Normal run, 30min Sleep: 6:50 This morning I started out with my own bodyweight / dumbbell circuit, basically classic exercises with a few moves that I got from the “Ripped In 30â€videos and felt were effective. I only did 2 sets because it took me too long to choose a workout playlist (stuff that you don´t have to worry about when doing a video program). Also, I remembered why I liked working out to videos so much, I lose track of counting the reps everytime… so annoying. Warm Up: 2x20 jumping jacks & 30 + 20 mountain climbers Exercise (I used 3kg handweights) Push-up:------------------------------------ (8/8) Squat w corkscrew curls:-----------------(15/15) Stiff leg dead lift w upright row: --------(15/15) Sumo squats w press: --------------------(15/15) Sit up, back down, raised leg crunch: --(10/5) I forgot to add a stork stance with reversed fly, that´s coming next time. I’m not quite sure yet if I add in a plank, because I suck at those, maybe instead of the sit up shenanigans? Or additionally? I don’t know yet. The main restriction is time, I have to be able to do a decent warm up, 3 sets and a good stretching in under 35 minutes.

OH yay for you also having an important family event. Twinseees And congratulations to your sister for graduating.

OHh thank you. I believe so too Aaaand week 2 definitely started on Tuesday Greens: 400gr Banana (60gr) Mango (60gr), gazpacho (250gr), blueberries (30gr) Exercise: None Sleep: 06:45 Wednesday: Greens: 610 Pepper (110gr), Lettuce (100gr), cauliflower (100gr), banana (80gr), mango (80gr), tomato (soup) (140gr) Exercise: Ripped 1 Sleep: 07:10

Riight... So last weekend was very exciting, which is why I haven't updated in a while. I went home to Germany to attend my brother's wedding!! Yayyyyy Obviously there was a lot of eating, no exercise and no tracking whatsoever. Let's see how I'll wrap up week 1, exercise is easy but I have no idea what and how much I ate. Wednesday: Greens: 430gr Banana (80g), salad(100g), gazpacho (250ml) No exercise Sleep: 07:20 Thursday: Greens: 2 Salad (100g), banana (80g) No exercise Sleep: 6:54 Week 1 Wrap up: I'll just evaluate Monday - Thursday, I think on this special occasion it will be alright Greens: 1610 gr out of (4x500g) 2000g = 80% Calories: 1559 average on those 4 days = 70% Exercise: I'll reward myself 20% because I did crunch out a few push-ups and I took my recently bought second hand bike to work Sleep: 100%, but only because I didn't exercise...

Monday: Rest day Greens: 550 gr Red pepper (120g), Romaine lettuce (100g), avocado (100g), peach (50g), Gazpacho (200ml) Sleep: 6h at best Tuesday: Push-ups Greens: 450 gr Red pepper (140g), Romaine lettuce (100g), peach (50g), pineapple (80g), banana (80g) Sleep: 7h Tuesday was definitely better than Monday, but still I was so tired that I only managed to do 2 sets of 30 jumping jacks and 2 sets of 8 push ups. This morning I didn’t exercise at all. Between my period, allergies and the drastic change in weather, from dry heat to mild and rainy, my body seems to need some down time, and that’s ok. I decided to alter my diet goal of 5 servings of greens to 500gr a day, it’s basically the same but easier to track.

ohhhh monday.. starting off great... I slept horribly, got woken up by a mosquito that I killed by repeatetly slapping myself in the face, got allergies, got my period, a flat in my bicycle that I just bought...ate some cheesecake because I'm really done for today. Night, night, tomorrow will be better.

Look at your work out of pure awesomeness! Woooooot! If you want to improve your 5k time maybe you can do a shorter HIIT run from time to time. For protein busts I usually relay on salmon, tuna, turkey breast or prawns. Low I fat but high in protein. Or some Greek yoghurt from time to time if dairy is not an issue

… Incredibly stubborn kg. Arghs, but a good assassin does not give up, even if it’s two against one. The last two challenges I have been trying to lose weight by eating a slight deficit and working out. My plan was to get down to about 54kg and then start to decomp but I have been (accidently) decomping instead all long. It’s not all bad, I mean you try to eat as clean as possible and work out and you get results. I’ve been hovering around 57kg for the last 3 months but I did shrink a teensy bit and I feel myself getting stronger (AWESOME) and what is the most amazing (and least expected) part : I gained confidence. (oh cheesy) I’m not talking about confidence in my looks or my selfworth, I mean confidence in my athletic abilities. Ever since puberty I’ve thought of myself as someone who is “just not good at sports†“I just suck at this†“Even if I tried I wouldn’t be able to do it†“it’s just not my thing†“I’m just not built for sports†HAHA! Well it turns out I’ve been actually doing pretty damn fine in everything I tried over the last months. Who thought? OK, so what’s the plan to tackle those little bastards that slow me down when running, make my push-ups and bw rows more difficult and make my pants tweak? What’s the plan PHIL?? Diet: Calories: Eat 1400 kcal /day (gross calories), -10% for every 50kcal surplus on the weekly average Greens: Eat 5 servings of fruits and vegetables a day (around 100gr /serving) 35/week =100% Overall: Watch my calories on the weekends, maybe save up a bit during the week And most importantly: WEIGH EVERYTHING I just read a thread of someone on MFP who said she had been tracking her food and in cases of individual containers or specified weight/ serving (slice of bread, sausage etc) the actual weight was sometimes 25% off of what was written on the package. So weigh it, don’t trust the man. Exercise: The last months have been all about Jillian Michael’s ripped in 30 and Squash, and although I still consider it a pretty good work out, It’s short, intense, combines BW and HIIT and leaves me all sweaty and pumped up for the day, I want to dial it back a little form 4-5 times a week to once maybe twice a week. The goal is to get to mix it up. My first draft for exercise this challenge would be: Monday: Rest day (urghs Mondays) Tuesday: Ripped Wednesday: Intervall Run (Zombiees, RUN!) + stretching Thursday: Run/Ripped/ something from Darbee/NF BBWW/ or make my own BWW up Friday: Intervall run + stretching Saturday: Run with Pull up training in the park / Pádel / Cycling Sunday: Squash 6 workouts / week =100% Strength: GET DOWN TO DAT BEAT My push ups are still a bit shallow, last challenge I got to three sets of 8-ish, no I want to build on that and do 2 sets of 10 of proper form push ups, chin an inch from the floor Life: Hit the seven, catch some Zs We all know sleep is important for, well everything. Goal: Get 7 hours of quality sleep during the week Height:--------------------160cm / 5'3" Starting weight: --------57,8 kg / 127.42 lbs BF%(7 skin fold): -------25% Shoulders: ---------------41cm /16.14 in Arm r: --------------------25,5cm / 10.03 in Arm l: --------------------25,5cm / 10.03 in Waist: -------------------74,5cm / 29.33 in Hip: ----------------------92,5cm / 36.41 in Thigh r: ------------------56,5cm / 22.24 in Thigh l: ------------------56,5cm /22.24 in Calves: -------------------34,5cm / 13.58 in

Awww yeah you're better! I'm so ready, two weeks of no challenge is toooo long!