Appreciate all the love guys! Love this community!!
Saturday 15th July
Fasted weigh in: 230.8 lbs
Fast duration: 9:30pm Friday to Saturday 4pm (18hr 30 min fast)
Gym:
I woke up and had to do some work and then went to the gym at 3pm whilst fasting.. did 30 minutes of the stair-master machine.. (1436 stairs/90 floors) at a medium/slow pace but my heart rate was 160-170 consistently as my stamina is very bad. I took a 3 minute break in the middle otherwise was consistent. It said 217 calories consumed on the machine but my clothes were fully drenched in sweat and I was sweating buckets. This was my first fasted gym work out so I was exhausted, I had planned to do some weight training after but I just went home.
Nutrition:
3 chicken/veg/rice box (500 x 3 = 1500 calories)
Tortilla wrap with kebab (600 calories)
1 protein yoghurt (82 calories)
= 2182 calories
Sunday 16th July
Fasted weigh in: 230.0 lb
Fast duration: 8:30pm Sat to Sun 5pm (20hr 30 min fast)
Gym:
Today I thought I would try doing the weights at the start of the session and try doing the cardio in the end. I haven't trained gym properly for a month so I wanted to take it lightly to get back into it, so I did light weights until I acclimatise again.
I trained back and only did these 3 exercises:
Wide grip Lat pull-down
25kg x 12 reps
45kg x 12 reps
45kg x 12 reps
59kg x 12 reps
Rear Delt Machine
25kg x 12 reps
25kg x 12 reps
32kg x 12 reps
39kg x 12 reps
Bent over barbell row
20kg x 10 reps
30kg x 10 reps
40kg x 8 reps
50kg x 8 reps
Then I proceeded to the stair-master machine(my cardio weapon of choice). I managed to do 15 minutes but I really really struggled. I wanted to do 30 minutes but I just found it very hard to even complete the 15. Did 44 floors/710 steps.
Nutrition:
2 chicken/veg/rice box (500 x 2 = 1000 calories)
Pizza (I know.. there was a birthday party and I messed up) = 1600 calories
Total: 2600 calories.
Hopefully tomorrow I stick to my 2000 calorie limit and manage a better workout.