Today's thought

One thing I forgot to mention yesterday is that I've set myself a challenge to do burn 300 calories doing cardio after every workout. In the past I've been fixated on running distances or time. Now I'm going make hitting calorie targets my goal.

Similarly with food. I'm going to experiment with an 'if it fits your macros' approach. While this does not mean I'll be 'cheat-mealing' my way through my transformation. I won't overly obsess with eating clean as long as I compensate for it at some point in the day. Let's see how it goes.

Today's stats

	Month	Day	Morning Weight	Calories In	Workout	Protein (g)	Carbs (g)	Fats (g)
Fri	May	4	221.5	2206	Legs +300cal Cardio	130	189	192

Today's workout

I did my first full leg session with Ivar today. Killer!

Leg Press

• 60kg x15,
• 100kg x12,
• 140kg x12,
• 180kg x10,
• 200kg x10

Smith Squats/ Alternating Lunges with DB

• 20kg x12/ 5kg x24,
• 40kg x12/ 7kg x24
• 40kg x12/ 7kg x24

Leg Extension/ Calf Machine

• 30kg x12/ 70kgx15
• 40kgx12/ 70kg x15
• 50kg x12/ 70kgx10+10+10

Circuit: Plank/ Side Plank/ Med ball slams

• 30 sec/ 30 sec each side/ 1min
• 30 sec/ 30 sec each side/ 1min

Treadmill

• 300cal in 23mins

Recent stats

	Month	Day	Morning Weight	Calories In	Workout	Protein (g)	Carbs (g)	Fats (g)
Sun	April	8	226.4	2601	Cardio	97	204	132
Mon	April	9	225.6	2399	Legs	140	198	105
Tue	April	10	224.6	1703	Chest + Cardio	134	159	55
Wed	April	11	224.7	1975	Cardio	163	127	89
Thu	April	12	225.5	2086	Back	195	128	87
Fri	April	13	224.3	1721	Shoulders/ Triceps	168	144	53
Sat	April	14	223.9	1697	Cardio	122	74	103
Sun	April	15	223.9	2255	Legs & Cardio	114	204	132
Mon	April	16	224.4	1916	Kickboxing	160	190	58
Tue	April	17	225.4	2374	Cardio	143	180	115
Wed	April	18	224.5	2329	Back	208	209	67
Thu	April	19	224	1780	Legs	146	169	44
Fri	April	20	224.7	1976	Shoulders/ Biceps	132	157	88
Sat	April	21	223.6	2482	Cardio + Stretching	163	186	122
Sun	April	22	224.5	2416	Legs & Cardio	88	264	111
Mon	April	23	225.3	2002	Kickboxing	128	182	76
Tue	April	24	224.3	1879	Skipping	114	161	84
Wed	April	25	224.2	1833	Cardio	135	190	43
Thu	April	26	223.2	1850	Chest	154	188	55
Fri	April	27	222.7	2080	Skipping	153	154	84
Sat	April	28	223.4	1826	Cardio+Bag work	122	124	66
Sun	April	29	223.4	3591	Cardio + Legs	112	353	185
Mon	April	30	223.1	2676	Kickboxing	165	207	126
Tue	May	1	222.4	2098	Back	154	160	90
Wed	May	2	223	1998	Rest day	154	248	45
Thu	May	3	221.6	2221	Chest	147	176	96
Fri	May	4	221.5	2206	Legs +300cal Cardio	130	189	192

Previous

Fit@40 diary - Entry #22: Back On My Grind!
Fit@40 diary - Entry #21: One off special
Fit@40 dairy - No #20: "One foot in front"
Fit@40 dairy - No #19: "Getting scientific"
Fit@40 dairy - No #18: "Another Day in Paradise"
Fit@40 dairy - No #17: "Keep on moving"
Fit@40 dairy - No #16: "Tuesday Takeaway"
Fit@40 dairy - No #15: "Leg Month"
Fit@40 dairy - No #14: "Duvet Day"
Fit@40 dairy - No #13: "Fighting The Urge!"
Fit@40 dairy - No #12: "After pleasure, pain!"
Fit@40 dairy - No #11: "Fitness takes backseat"
Fit@40 dairy - No #10: "Feet made for walking"
Fit@40 dairy - No #9: "No skipping"
Fit@40 dairy - No #8: "Have cake, don't eat"
Fit@40 dairy - No #7: "No cheating"
Fit@40 dairy - No #6: "While the trainers away"
Fit@40 dairy - No #5: "Many imagine, few execute"
Fit@40 dairy - No #4: "Breakdown, build-up!"
Fit@40 dairy - No #3: "No Days Off!"
Fit@40 dairy - No #2: "Hunger Pangs!"
Fit@40 dairy - No #1: "Upping the intensity"