I don’t recommend, really.

I was recently in a nutrition seminar from my gym, and jr was explained like that if we would like to maintain our muscle mass, 0.8x grams of protein per kg of bodyweight. To build muscle; 1.2x-2.2x grams of protein per kg of bodyweight.

I am going to the gym to build muscle. And i observe that if i eat less than 1.5x grams of my bodyweight (kg), i feel very low energy and tired, have brittle nails etc. What i would recommend is to try and find a balance for you that works.

Sorry, yes. It should be in kg, my bad! You should try and see what works for you regarding protein intake. For me, going below 1.5x of my bodyweight in kg(!) doesn’t help. I start feeling tired, i start getting bad DOMs, nails break… you should listen to your body. :)

Until 6 months ago I never understood people who said “i get energised after going to the gym.” 3 things changed my whole experience. Now i am going to gym 3 times a week and also biking to work everyday (16 km way and back).

1. Start small. i started with 2x a week. After 5 months i felt ready to increase to 3x.
2. Eat enough protein. Count all your protein intake and try to hit 1.5-2x your bodyweight. Whenever i start being lax on my protein intake, i start feeling sluggish and tired.
3. Get a coach. Sit down with a coach and make a personalised plan for yourself, tailored to your goal and revisit it as much as needed. This helps with 2 things: you make sure to have the correct form when exercising and you don’t overdo it and risk burnout farther down the line.

I hope that Eindhoven follows suit.

Wow, i wish i had such talent to bake! They look delicious.

I have to work tomorrow. After such intense week, this is not a very welcome occurrence but if we opt to leave this to Monday, i have to get up at 5 am, again. I really don’t want that. I would like to get back to my routine as soon as possible.

On the other hand, my bike was at its 3 month check up and i was able to get it back on the same day. I am quite happy about that. Also, my boyfriend made us some mojitos for dinner for the first time and he poured 150 ml of rum on each. So we both are drunk now, lol. Can’t complain.

I am so tired. This was a rough week. I had to work in shifts and I ended up having to wake up at 5 am every day, and work 9-10 hours. I just don’t have any capacity left for anything else. I can barely feed my cats. Luckily I have an amazing boyfriend who cooks and cleans and takes care of me. I am anxious about the end year reviews. I am anxious about my future, my family. I am anxious about the world. This was a tough week. And it is a tough day. I can’t wait to stay in bed tomorrow past 5 am.