Stronger you

 strongeryou online  coaching community might be something to try, if you need support.

Couting macros and reaching protein is working. Drinking lots of water too, each time I get up.

 

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Organic Hemp Hearts

 

Manitoba Harvest Organic Hemp Hearts Shelled Hemp Seeds, 18oz; 10g Plant-Based Protein & 12g Omegas per Serving, Whole 30 Approved, Vegan, Keto, Paleo, Non-GMO, Gluten Free

I once saw a friend eating this. I ate some for sample and after a long time bought it too. I might have tried a tbsp and sent it to where all the healthy things go in pantry, hiding. Happenstance I brought it out again, and now I add a 3tbsp of it in the morning meal.

Day 3 of more protein

 I  have lost of 2 lbs each of water weight in the last two days.

Earlier whenever I tried to eat more chicken, it wasnt very sustainable for me as I couldnt think of ways to have more fat. Adding extra butter wasnt my cup of tea but avocado steps in and lifts the heavy weight.

Now when I add foods like hemp 3tbsp, it adds to protein and fat well. Other things I have added -cheese, whey protein, eggs. Using the macro and calorie counter helps too. 

green peas, chia seeds, flax seeds.

EXOS sport performance

I have started EXOS sport performance. This is a 18 week programme with 3 1 hour programmes a week.

Phase 1, Wk1, Day1

Loved the single leg balance, strength workouts.

Good warmup. Plyo. Jumping with weights.

single leg squats make you faster.

single leg dumbbell row improves your posture.

Exercise for vacation

 Sports performance

Exercise du jour .. repeat

yesterday Good bodyworkout strength training with no weights. topped with a 40 min walk, that got it to a round figure 1 hour exercise.

today HIIT Abs