RLS
Day 1, Challenge 1

Get Started with the New Challenge

23 May 2024

Well I'm now one day down. I managed to complete the challenge today without too much struggle and still managed to make time for a short walk and a gym session too.

Nutrition

Calories: 2,297 Protein: 170g Carbs: 40g Fat: 169g

Meal One

Beef Burger Patty, 25g Cheddar Cheese, 3 Eggs, 2 Tbsp Olive Oil

Snack

75g Strawberries, 30g Blueberries

Meal Two

Sweet Chilli Chicken Bresat, 2 Eggs, 1.5 Tbsp Olive Oil

Snack

10g Yogurt Coated Raisins, 10g Yogurt Coated Giner

Meal Three

100g Diced Chicken, 100g Frozen Vegetables, 30g Whey Protein

Workout

Main workout - Legs:

  • Laying Leg Curls x 4
  • RDLs x 4
  • Plate Loaded Single Leg Press x 4
  • Plate Loaded Leg Extensions x 4
  • Seated Leg Curls x 3
  • DB Standing Calf Raises x 3
The Beginning

Day Zero: Introduction & Challenge Creation

22 May 2024

Tomorrow will be the first day of my new journey and my first fitness challenge. My reason for doing this is to get into better shape and improve my quality of life.

On top of the challenges I will also be trying to improve my gym output and my food quality/ quantity intake.

I will try to post most days, this will include my progress in the challenges, my workout for the day and my nutritional intake.

At the start and end of each challenge I will post a physique update too and see if there have been any results.

Challenge

The first challenge will be to do 100 reps per days for each of the following:

  • Push Ups
  • Squats
  • Calf Raises
  • Crunches

Starting Physique

Front profile 22 May 2024 Front
Back profile 22 May 2024 Back
Side profile 22 May 2024 Side

Stats

  • Weight: 97.05kg
  • Body Fat: 17.6%

Nutrition

Calories: 1,932 Protein: 164g Carbs: 43g Fat: 128g

Meal One

Beef Burger Patty, 25g EatLean Cheese, 3 Eggs, 2 Tbsp Olive Oil, 75g Strawberries, 30g Blueberries

Snack

Babybell

Meal Two

Satay Chicken Skewer, 2 Eggs, 1.5 Tbsp Olive Oil

Snack

10g Yogurt Coated Raisins, 10g Yogurt Coated Giner

Meal Three

100g Diced Chicken, 100g Frozen Vegetables, 30g Whey Protein

Workout

Main workout - Pull:

  • Cable Machine Row x 4
  • Cable Lat Pull Downs x 4
  • Shrugs x 4
  • Rope Rows x 4
  • Pull Ups x 4
  • Hammer Curls x 3
  • DB Curls x 3
  • Zot Curls x 3
  • Con Curls x 3

Current Challenge

The current challenge is to do 100 reps per days for each of the following:

  • Push Ups
  • Squats
  • Calf Raises
  • Crunches