Dietninja's 90 day SSS plan

[Dietninja]

Cycle 2 day 6

My grasp on the plan is getting looser and looser...I keep missing or forgetting bits like the sides. And I never manage my snacks during the day Back to basics tomorrow!

B - lizis granola with greek yoghurt and raspberries, and a latte flavoured protein shake...my absolute fave brekkie - no effort, no green veg and very satisfying!

L - muscle mince (didn't realise no mince on a rest day. Oh well!) with onion, tomatoes, kale, and topped with 2 eggs.

T - 220g roast chicken with green beans and broccoli dressed in lemon & olive oil - huge portion of chicken!
Greek yoghurt with my protein butterscotch sauce (yum!)

S - 36g macadamia nuts & cashews (snack & dinner fats)

Am stuffed so skipping snack 2, tut tut!

 

[Dietninja]

Food today

 

[Dietninja]

Good morning! Cycle 2 day 7!

Fasted workout this morning, up at 5.50am (not sure how long that'll last!!)

8 x 30s hill sprints (1 min jog recovery)
100 chest presses (8kg dumbells)
8 x 30s Plyo exercises (high knees, squat jumps, jump lunges, burpees...30s recovery between each then repeat)
100 bent over rows (8kg dumbells) and strreeeettttccchhhh......

Post workout shake...choc peanut butter with half a banana ...scrummy!

 

[jenniecakes]

Love it!! I love how motivated you seem. I've lost my motivation with it at the moment.

 

[Dietninja]

Aww sorry to hear you've lost your motivation. I have to say I'm missing the recipes of cycle 1 and the short length of the workouts!

I stupidly only took in half my lunch today (forgot the carbs) but on the up side my ex bought my 4 packs of chicken sausages for tea (not all of them for tonight! I'd scoured the local shops without success so was v pleased to see them!)

 

[Dietninja]

So here's food for day 7 cycle 2

Fasted HIIT and back / chest (see above)

Post exercise protein shake with 1/2 banana

B - protein oats

L - chicken curry - but forgot to bring my carbs to work

S1 & S2 - 4 rice cakes & cottage cheese

T - 3 Heck chicken sausages on a bagel, with courgette, tomatoes, onion
Greek yoghurt & butterscotch sauce for pud

 

[Dietninja]

Cycle 2 day 8

Getting into the swing of cycle 2 now although I'm still rubbish at eating ALL the food. Fine with meals etc but snacks & sides are falling by the wayside a bit!

6am workout - arms

10 mins HIIT (30s on 30s rest of 2 x each exercise burpees, jump squats, jump lunges, high knees, then an extra high knees and jump squats for good luck!)
100 reps bicep hammer curl (started with an overly optimistic 8kg, after 50 switched to 5kg)
10 mins HIIT (as above)
100 reps tricep "skull crushers" again an overly optimistic 4kg for 40 then a more realistic 3kg for the rest (would have gone lighter still if I had any lighter weights!!)

B - protein oats, black coffee

L - chicken curry & rice with leeks, green beans & onions

T - chicken sausage sarnie with tomatoes & stir fried courgette, and broccoli, leek and kale soup to add more greens



But...
Here's what I've missed out on today so far:
115g greek yog & 55g raspberries (from breakfast)
115g cottage cheese (from lunch)
2 snacks (mid am & mid afternoon)

Better fit some in now

 

[Dietninja]

Non scale victory...back to work today after Easter hols, and my work trousers (the new ones that didn't fit me pre body coach were baggy round the waist! Yay!

 

[Dietninja]

Cycle 2 day 9

Rest day....low carb

B - lizis granola & greek yoghurt

L - muscle mince with broccoli & green beans

S - 50g protein shake (doubled up as snack and left over from breakfast)

50 min walk

T - peanut butter chicken with broccoli, kale & leek soup

S2 - 24g walnuts & cashews

 

[Dietninja]

Dinner...

 

[Dietninja]

Cycle 2 day 10...leg day!

B - protein oats

L - rice and bolognese sauce

Ex: 10 mins spin bike HIIT, 100 x squats with 8kg dumbells, 10 mins spin bike HIIT, 200 x lunges, started with 5kg but after 40 switched to 3kg as was really struggling on my left leg

Post workout - protein shake & 10g honey

T - heck chicken sausage sandwich with tomato & lots of broccoli, and green soup to make up for my lack of veg at lunch


S1/2 rice cakes & cottage cheese

 

[Dietninja]

Cycle 2 day 11 - rest day (low carb)

B - lizis granola with greek yoghurt (out of 0% so had full fat this morning)

L - peanut butter chicken & green beans

T - steak, broccoli & courgettes

S: protein shake left over from breakfast

S: 0% greek yoghurt with raspberries


Was expecting my legs to ache after leg day yesterday...those lunges nearly made me cry!!!...but no!

Hope they ache tomorrow or im going to be v worried!

 

[Dietninja]

A cheeky pressie to myself

 

[Dietninja]

Saturday 18th April cycle 2 day 12

Ex - shoulders day
7 x 30s hill sprints
100 x shoulder press, 5kg dumbells
7 x 30s hill sprints
100 x lateral raises 3kg

Post workout: protein shake with 15g honey

B - protein oats

L - creamy peri peri chicken with pasta & broccoli

T - Nandos 2 chicken breasts, sweet potato wedges, ratatouille

S - 4 rice cakes

 

[Dietninja]

Sunday cycle 2 day 13

Rest day (phew!)

As it's sunny I got last years summer clothes out and put on my cutoffs. They were new last year and a size 16, and were tight around my bum and thighs. Now they're baggy and I can pull them off without undoing! By the end of this plan (I'm halfway now) I fully expect them to go to the charity shop!

Legs still a little achey from thurs and I have leg day again tomorrow! Uh oh!
Have done my planning for the week but need some motivation to get on with my work!

B - lizis granola, yoghurt and a white choc protein shake (put my raspberry fruit allowance in the shake...yum!)

L - black coffee
Peanut butter chicken on a bed of stir fried courgettes

T - feta omelette and curly kale

S - 24g nuts

 

[Dietninja]

Workout plan for this week...back to running and slightly nervous as I'm definitely fitter but haven't been out for some time!

 

[Dietninja]

And food plan for this week

 

[Dietninja]

My next goal...Rome marathon 2016! Going to take my girls to Rome and Pompeii and run the marathon whilst there!

 

[jenniecakes]

<img src="http://www.minimins.com/attachment.php?attachmentid=171891"/> My next goal...Rome marathon 2016! Going to take my girls to Rome and Pompeii and run the marathon whilst there!

Amazing!! That would be fantastic x

 

[Honey-J]

View attachment 171891

My next goal...Rome marathon 2016! Going to take my girls to Rome and Pompeii and run the marathon whilst there!

Exciting wow. Xx