Day 1: 132lbs
Day 2: 127.2lbs
Day 3: 128 lbs
The weigh in is still very reasonable to me as it’s a 4 lb change over three days. I did my morning and HIIT cardio as usual and finished off with some ab and chest work. My diet was pretty good although I deviated from the SMD a little bit in the evening to have another 2 slices of protein bread (total of 3 slices instead of the one prescribed by SMD) and 200g of fat free fromage frais (Belgium’s version of cottage cheese but smooth and much easier to find). All in all I estimate that I had 1200 calories and a huge volume of exercise.
The main point that I got from the SMD is to keep your calories very low, carbs and fat low, protein high. I estmate that I’m burning 600-800 calories a day with exercise and my resting metabolic rate is around 1300 calories. It is normally recommended that I consume 1800 calories while on diet. Please note that this is certianly NOT a long term not sustainable program, like the SMD said. Most importantly, I’m listening to my body and making adjustment accordingly.
I practiced my walks in my competition bikinis as well, everything seems to look ok. Have to continue studying my routine for my themewear – it’s going to be very special!
After the gym I worked pretty late on post processing the pics from Sardinia until 1:30am. Damn fat burners are keeping me awake!
This morning I overslept my alarm and will have to move my morning cardio into the evening for one long session. I typically try to break up the cardio into segments because > 1hr straight followed by weight training is just dreadful.
Breakfast today was 1/3 cup All Bran, skim milk, stevia, and cinnamon (so yummy) followed with 3 egg whites and 1 whole egg fried with spray oil. As usual, I got a new idea for making my eggs and kind of replicated a bearnaise tasting creation. It was pretty tasty!
Bearnaise Style Eggs
3 egg whites and 1 whole egg fried on medium heat with spray oil, sunny side up. Sprinkle with black pepper, garlic salt and terragon. Pop the yolk, pour in 1 tsp. red wine vinegar, and smear over the egg whites.
Packed lunch, gym bag, and then it was off to work.
— Post From My iPhone
Tags: 1300 calories, bikinis, black pepper, bran, cardio, cottage cheese, egg whites, fitness, fitness model diet, fromage frais, garlic salt, long session, low carbs, medium heat, protein bread, resting metabolic rate, sardinia, scarsdale diet, Scarsdale Medical Diet, spray oil, stevia, sunny side, weight training
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