Worried about losing motivation

Hi world.   I'm very worried about my diminishing motivation.  I am still motivated about the exercise but the food thing is a battle I'm slowly losing.   I'm great all week then come the weekend I stop tracking my food and just eat what I want and I know I'm undoing all my good work on the weekend and the worst part is that I know I'm doing that and I just cant stop myself ARRRRRRRHH.

What am I going to do.  I know I have made progress don't get me wrong but I also know I should have done a lot better.  I bet there will be no change in my measurements tomorrow wait and see!  I'm going to do a bit of research now and maybe jig my calories and macros a bit see if I can sort myself out.  I know that if I get disheartened it will be all over for me and that's the last thing I want. 

Any advice would be gratefully accepted.   

Progress Report on Weight Training and IIFYM for the novice

OK So today I'm going to spill on my progress so far.  I cant honestly say that I see any massive changes but it is only early days and I have to be realistic.  the positives so far are

• My Strength has improved even my very poor upper body strength.  Every time I do a GVT session I can lift heavier with better form or more reps so that's really pushing me on
• I am being consistent with training and I'm loving it.  I have even gotten to the stage that I am making myself go and I'm sad when I cant get there for whatever reason
• I have baby Biceps yippee!!! I can really see them coming on.  I'm sure my legs are too because they feel stronger but there is still a lot of fat there so you cant see it yet.
• My Mood is better
• My sleep is better
• My Muscle mass has increased slightly
• My Fat has decreased slightly

All of the above are pretty good for what 2 weeks in so I'm delighted! 

The not so good bits are;

• I'm stiff and sore pretty much always, this is good cause I feel like its progress but it defiantly makes daily life that little tougher.  This morning for example I dropped my blusher behind my dressing table and the effort it took to go down on my hands and knees to get it was brutal :-)
• My son hates to see me going training.  He is 4 and as I work all day I only have about 2 hours before he goes to bed in the evenings and while I try not to go training until he is asleep its not always possible.  when he sees me putting on my training gear he goes blue.
• There isn't a lot of time for anything else mid week.  I do most of my training during the week so that I have the weekend with my son and husband and so its rush rush rush and I am shattered come bed time.
• the Food thing takes a lot of planning and prep.  I am carrying around a scale in my handbag which looks pretty ridiculous when I whip it out at work!!! Morto!!! 

So far the good is outweighing the bad (pardon the pun) I am very hopeful that the improvements will keep coming.  

Yesterdays Session & Macros 

Workout 

10 X 30 kg bench press followed by 10 X 7.5 kg incline fly 1 minute break this was to be repeated 10 times but I had to drop bench press to 25 kg after set 5 and only managed 7 reps on set 10.  the incline I stuck at 7.5 kg for the full 10 rounds (first time) although only managed 8 reps in set 10.

This was followed by 6 rounds on 10 triceps kickbacks laying on a  bench and triceps dips. 

Arms were dead after and driving home was weird I felt like the power steering was broken in the car... All good tho. 

Calories = 1550

Carbs = 46%  Fat = 26%  Protein = 28%

I actually hit my Fat grams spot on but went over on protein and under on carbs.  So hard to get the mix right

#Germanvolumetraining #IIFYM

Had a great session at the gym last night

10 x 10 40 kg squats to depth - (Need to increase this to 50 kg next week)
super set with 10 x 10  20 kg goblet squats - (this can increase also)
followed by
10 x 10 Lunges 5 of them with 14 lb kettle bells and last 5 with 4 kg dumbbells
this was super set with 10 x 10 deadlifts with 32kg kettle bell

My calories yesterday 1536  44% C 34% F 22% P
Not the mix I was going for but I'm still learning so I'm OK with that, carbs & fat I really struggle with I was so long cutting carbs that now I tend to forget to include them.

My stats this week are terrible but I knew they would be, its amazing how much damage can be done in 1 weekend but I wont dwell on that because life will get in the way and the weekend was a great catch up with family so I don't regret it in that sense.

Bad Bad Wine part 2

Weekend was not so successful I'm at pains to say,  After a bad start to Friday it went down hill after lunch and I went so far as to give up logging my food from then until now and man was there food!!! 

We had a fantastic weekend with family but boy did we eat and drink but you know what I enjoyed it its what life is about.  wouldn't be a good plan to indulge like that often or Id end up the size of a small town but whats done is done so I'm going to build a bridge and get over it.  

It will be interesting to see from my measurements tomorrow just how much damage I did but I'm not going to let it stop me or dishearten me I know I'm doing a good thing for myself so Onward and Upward! 

Plan for Today Tuesday

Eat as I should be eating

Do leg workout at the gym this evening

Bad Wine Bad Bad Wine

I was doing so well all week and then yesterday evening I had a load of calories to use and wasn't feeling particularly hungry so I thought I know Ill open a bottle of wine.... I was packing for a weekend away (we are going to see family) and so had tonnes to do and also needed to take a bath so what better way to relax in the bath than with a book and a glass of wine.  4 hours later and the bottle was empty and my head new it blast!  I went to bed and was due to be up at 6:30 to do a spin class but when I woke up dry throat-ed at 5:55 am I thought oh my god I cant ever get up never mind in 30 minutes so Alarm went off and I fell back asleep.  I'm in work now mad with myself, I went over my calories yesterday didn't do my workout this morning and now this morning I couldn't face breakfast and instead ate 6 chocolate digestive biscuits.    ARHHHHH   

OK Rant over the day is not lost I can fix this cant I?  - I will update this later 

Week 1 Progress

Week 1 is over me now and its been a lot of work I wont lie.  My muscles are sore and my body is tired but its been so so worth it.

I took my measurements again this week see my stats and the fact that I have made such great progress is really motivating.  I know I can do better next week because I'm only just starting to get the hang of getting the macros right really.  this weekend could be hit or miss as we are going away to see family and they are nothing if not feeders so ill have to watch myself best I can.  

If there is anyone out there reading this then I will say give it a go it is doable and it does seem to be working for me anyway.  I feel miles better, its such a good feeling to push your body to its limits and watch it getting stronger.  I lost 2 inches from my stomach this week yipee!!! muffin top be gone :-)

IIFYM - Quite alot of work

I have almost a week done tracking and measuring every bit I put in my body and I wont lie it hasn't been as simple as I thought.  I went over my calories 2 days last week and under and was under the rest but on average I was over by about 88 calories per day.  the hardest thing I find is getting the mix right so that at lunch time you havent used all your fat & protein macros and have none of your carbs used.... I have spent a good part of the day today researching ways around this.  hopefully once I get the hang of it ill be flying.

I had a workout on Friday (upper body) I got pinned under the bar on the bench press twice and fell on my face trying to do the plank to pushup at the end of the workout as my arms refused to help but it was great.  

Workout was

10 x 10 bench press 30 kg - went down to 25 kg after 5 and then down to 20 kg

10 x 10 Lateral Raise 7.5 kg went down to 5 kg and 4 kg for the last one

Followed by

10 x 6 lying Triceps Extensions

10 x 6 triceps dips first 3 on the power plate.

Then some core work.   ouch did I feel this on Saturday night and even still its not perfect.

Roll on Wednesday Morning for my weight and measurement to see what progress I have made.  I can feel a difference I think but I dont know for sure.  

Friday Feeling

Well I have got that Friday feeling and I'm finding it hard to concentrate on any work today.  I have just analysed the S**t out of my stats because I seem to have made real progress this week Yippee!!!  I don't have a weeks worth of stats yet but so far I seem to have lost 1.95 kg of fat and gained 1 kg in Muscle, again i cant say for sure this is accurate because its only been 3 days but I has inspired me which is great because the weekend is here and this is normally where I crash and burn.  

I have weighed, measured and logged every bite that has gone into my mouth for the past 3 days and I am averaging around 1496 calories per day and my macros are split to 

Carbs = 39%              Goal 50%

Fat = 31.5%               Goal 20%

Protein = 29.5%         Goal 30%

As you can see I'm hitting my protein but I'm having a bit of a battle with my Carbs & fat but its just day 3 I'm sure ill get the hang of it. 

Onward and upwards now I just need to hold my focus over the weekend and I'll be flying

I went training 3 days this week and will go again tonight. so that's on target too. Still doing the German volume training upper body tonight.  every inch of my body aches but its a good thing because I know its building muscle.  

Reverse Dieting or Flexible Dieting

Have you ever heard of Reverse or Flexible dieting??? I hadn't either but after some research (while I should have been working oops) I have decided to give it a go because after the bank holiday weekend binge I just had something needs to change.   

How many times have a said that last sentence in my life??? countless! and I'm sick of it to say the least.  I tried and failed to put on my jeans yesterday and I am telling myself that its because of muscle gain and not fat gain but I'm not 100% convinced because when I'm bold I'm wicked and this past weekend was no exception 

example..... I did a massive GVT session in gym Friday evening and on the way home i stopped to buy a bottle of wine which I drank when i got home along with a protein bar a yogurt and anything bold i could find in the house..... Saturday more food and no exercise, Sunday Cake (sons Birthday) and last night movie night binge to put it mildly.  

So anyway to mark yet another Monday Morning (Tuesday in this case) resolution I have tweaked MyFitPal app to increase my calorie allowance to 

1567 calories per day with a macro ration of 

50%/196g = Carbs

30%/117g = Protein

20%/35g = fat

This fly's in the face of anything i have ever done before but according to the many websites i have read today I think it may be worth a shot.

I have also decided to just weight myself once a week instead of every time I enter my en-suite and to take measurements and i have chosen Wednesday Mornings to do that so ill post the details Tomorrow

I am interested to see what this turns out like I'm going to give it a shot my diet up to now has been 1200 calories a day and then breakout at the weekends I'm hoping that by allowing myself more calories then it will heal my metabolism and stop the yo yo effect of starvation then binge because i wont be so focused on what I cant have.  The idea behind this type of diet is that I will be adding more and more calories to my diet over time which will give me more energy to exercise and thus get more muscle gain in the gym..... so lets see :-)