Archive | August 2012

Week 5

 

 

 

 

 

 

OMG!!! -1.5lb!!! YaY! Down into lower stone bracket, WootWoot! (5wks = -10lb total) 🙂

Diet this week:

Breakii: Scrambled egg whites inc. 1 whole egg+either smoked salmon or grean beans (2 whole eggs if beans)

Got abit I dunno with bank holiday and didn’t bake asparagus on Mon pm, so kind threw me, then few pm’s forgot to defrost salmon, so not sure what I did which days!

Meal 2: shake with almond butter

Lunch: Chkn+cabbage+TspUdo’sOil+TspSesameOil

Meal 4: Cheese+cucumber

Post WO Shake (Mon+Tues+Wed+Fri)

Dinner Post WO: Baked potatoes+Chkn+GreenBeans/salad+balsamic

Dinner Post CV: WhiteFish+GreenBeans

Tried Vietnamese River Cobbler, cheap, but tasteless. BUt I have been advised to try baked in a foil parcel with plenty spices like garam masala, so will do that next week.

Meal 6: Quark+almond butter+cinamon+mixed spice (dash of ‘milk’-almond- in the mix)

WOs this week:

Monday

No walkies as legs am as bank/hol – But did do extra Sat+Sun

Legs – Great session! Met up with Tracy Austin Matsers Figure Finalist and friend Dania, we caused some chaos with me grunting fairly loudly on squats! Not the done thing in DL Weybridge dharlink! 😉
Squat(not inc. bar): 10kg x15reps, 20×12, 30×9, 40×6, 50×6 (partials – may have been abit loud here, this is a PB on free bar/not smith machine)
LegPress:50kgx12reps, 100×12, 150×12, 200×4 (YeeeEeeeHaw!) 🙂
Lunges: JustMyFatAss x12reps(eachLeg)x3sets (thanx to Tracy for her PT coaching help, form MUCH improved, less pain in quads)
Ab Routine
Stretching

Tuesday

OwOwOw!
In a considerable amount of pain today!
Walkies NOT happening 😦

Chest n Bis tonight, not motivated 😦 but…
…Not a bad session once I got in, always the way eh?!
InclineDBChestPress: 12kgx15reps, 16×12(14s being used), 18×9, 18×6(wasnt feeling 20s but slowed pace down)
CableFly: 5kg(each stack)x15reps, 6.25×12, 7.5×9, 10×6(range of motion decreasing but nicely controlled
AssistedChinUps: 70kgsx15reps, 65×12,  60×9,  55×6
Weighted ab crunches: 20kgx10reps x3sets (preferred machine been removed, but new one’s ok)
40mins bike(couldnt face Stairbitch, but better than nothing?)
Ab routine
Stretching

Wednesday

AWESOME walkies!

I do hate missing walkies cos I frickin love em when I do em! Gorgeous morning, clubland pushing me round at a good pace, great sweat on, good times 🙂

Shoulders+Tris – did these Fri last week, but deadlift on back on Wed last week was abit weak, so thought I’d try swapping, think I had more energy for this session vs Fri? So let’s see how back goes on Fri/tonight.

MilitaryBarbellPress: 10kg(incBar) x15reps, 12.5×12, 15×9, 17.5×6
SideRaise: 4kg x15reps, 6×6+4×6, 6×9, 8×3+6×3
FrontRaise: 10kgbarbell x10reps x2sets (resting/lying front onto an incline bench)
FrontRaise: 10kgplate steering wheels x10reps x2sets
DB SkullCrushers: 4kgDBs x15reps , 6×12, 8×9, 8×6(slower)
DB ReverseExtensions: 4kgDBs x15reps, 6×6+4×6, 6×9, 8×6, 6×6, 4×6
CableRearDeltExt: 1.25kg x15reps, 2.25×12, 3.75×9, 5×6
BenchDips: JustMyFatAss x10reps , same but slower, +10kg plate x10
WeightedCrunches: 15kgx10reps x3sets
20mins Stairbitch(L10)+20mins Bike
Stretching (aka collapse!!!)

Woah!!!???!!! Weights all up BIG time, LOVE it! 🙂

And yes, I do realised I have sealed my Stairbitch fate by doin 20mins tonight! 😉

Thursday

Last chance spin WO

A good week seeeing as I has a bank hol to negotiate.

Eating/meals were abit all over the place Mon, the weights session in the am threw me, but hey ho, obo not affected things with weigh in result!

Looking forward to cheat tom, meeting up with friends at http://www.thethreehorseshoes.net/ the sample lunch menu sounds NOM!

Gonna really focus on getting ALL walkies done next/this week.

Thanx for dropping by my loverlies

:-)xx

You know I said I’d done ‘it’ once before ;-)…

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Casual Front Comparison

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Relaxed Front Comparison

 

 

 

 

 

 

 

 

 

 

 

 

Front Posed

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Side Posed

 

 

 

 

 

 

 

 

 

 

 

 

 

Back Posed

 

The before pics are Jan 2010 and the afters are July 2010.

I competed in the Physique catagory with the BNBF at the Central qualifier in St Albans.

I came 4th outov 5, so at least I wasn’t last! But didn’t qualify for finals which I really wanted to do.

I was helped in my prep by a Pro who took pity on my struggles seeing parralels with her own experiences.

I lost 3.5St in the 7months, UK size16 to 10.

I was so depleted from eatin near zero carbs in the run up to comp I put on 1Stone in the week post comp!!!???!!!

A lot of that would’ve been water replenished in the muscles with the increased carb/glycogen stores, I was still size 10 (having been 16).

Everyone‘ said have a project to do after comp to replace all the hours of training and give another focus, so not being a couple to do things by halves, we decided to build an extension and completely renovate the house!

Minus a kitchen for best part of a year, myself with a history of eating disorders, and with all the stress we were under, we needed no encouragement to comfort eat our way through the VERY stressful works, hence the 5St gain in 18months!!!

I calm myself and satisfy my OCD by pottering & tidying, but I had NO house to do that in, my new kitchen was in boxes in the L/rm for 6months, the restov the house was in our master+3rd box room and we were living in the guest/2nd bedroom. Every night there was some decision or problem to be sorted.

 

It got very stressful.

I dropped training not cos I didn’t want to/couldn’t go but stoopidly because I had no house to organise gym gear/washing/drying in!!??!!

It got VERY stressful.

I have blood sugar management ‘issues’ and I need to eat every 2-4 hours, which a BBing lifestyle suits very well…But NOT 2 beef+stilton sarnies from Tesco!!??!!

It got VERY stressful!

The works were 99% complete July last year. Then I broke my toe 😦 perfect exscuse to continue the hideous eating & drinking habits. Then Mark had the potential to work in Oz!… perfect exscuse to continue the hideous eating & drinking habits! We went on a 3 week ‘holiday’ in Nov 2011 to check out the opportunity, ultimately deciding it was not for us.

You can’t start a new prog before x-mas… but quite why it took untill August 2012, a whole 2 years after competing, to get my/our act(s)together I’m not quite sure!?!

:-)xx

1st 4 Weeks

Image

I’m really quite pleased with progress so far, 8.5lbs in 4 weeks is not so shabby.

I know that’s not strictly correct as there was a great loss in week 1 boosting stats.

But that aside there’s a steady 1lb a week, which is right on target. Can’t say I wouldn’t like to be aiming for more, but as flick points out I’m actually sticking to the plan, it is a very generous plan, and rather that than plan be tighter, aiming for 2lb a week, not stick to it, and then only see a 1lb loss and be disappointed.

Bit annoyed with a couple of recent comments about my current diet.

Each person/trainer has a different approach/take and flicks is to keep the diet as tasty as poss, no point in making it harder and me more miserable than necessary!

During competition prep I was losing the same, 1lb a week, and was on like no carbs. It’s not that either plan/person’s right or wrong, they’re just different.

I asked for the carb-backload approach and I feel relatively sane on this diet, so far, and my body seems to happily dropping 1lb p/wk, so far.

Mark & I both commented, whilst out walking on Saturday, that we both feel soOo much better/fitter.

Our body’s are just generally moving better with abitov weight loss. We really felt like fatties at new year waddling along, my back was VERY sore walking, it wasn’t pleasant. But losing some weight and getting back to lifting in the gym, I can actually engage my muscles now and walking doesn’t hurt and is even enjoyable!

Silly thing I noticed too, I can reach a particular shelf in the kitchen I was struggling to previously, I’m just that bit fitter and more flexible, but it was a good/nice indicator for me.

Clothes don’t feel noticeably looser. But I feel soOo much slimmer with engaging muscles, it’s actually strange to see reflection, that I don’t look as significantly slim as I feel. But I’m nearly into a new stone bracket, so that’ll be motivating to see.

Lets rock the next 4 weeks!

:-)xx

EDIT: I think I was tired/in a rush to post and don’t think I did a very positive post here? Well it doesn’t reflect just how much better I’m feeling, couple of really good BIG indicators for me…

  1. I met up with a couple of ladeeze on Monday for an evil leg session. I had been avoiding these meetings because I was embarassed at my current size 😦 so this was quite a biggie for me. Looking forward to doing more of that 🙂
  2. I’ve started wearing make-up on a daily basis again. I hadn’t been caring too much about appearance, well when you’re weraing your best grey washed out apple catchers and wearing what you know to be your fat wardrobe I just didn’t see the point! 😦 but as I say I feel soOo much slimmer that I’ve started to feel like I want to bother again, so another biggie 🙂

:-)xx

 

Week 4

 

 

 

 

 

 

 

SoooOooo Sorry for the late update, work abit crazii!

WootWoot! -1lb!

Very chuffed as did veer off plan abit at w/e, gonna b extra vigilant this b/hol w/e though 🙂

(though looking forward to cheat meal with friends and sat here writing this with my wine allowance before they arrive :-))

Diet this week:

Breakii: Mon+Fri – Eggs+smoked salmon  Tues/Wed/Thurs – Asparagus+poached eggs

Meal 2: shake with almond butter

Lunch: Chkn+cabbage+TspUdo’sOil+TspSesameOil

Meal 4: Cheese+cucumber

Post WO Shake (Mon+Tues+Wed+Fri)

Dinner Post WO: Boiled potatoes+Chkn+GreenBeans

Dinner Post CV: MisoSoup+WhiteFish+GreenBeans

Meal 6: Quark+almond butter+cinamon+mixed spice (discovered I prefer the consistency if I use a little of my ‘milk’-almond- in the mix, makes my mouth less ‘clagy’).

WOs this week:

Monday

Legs – freakin awesome session! 🙂
Squat(not inc. bar): 5kg x15reps, 10×12, 15×9, 20×6, 25×6, 30×6 (all ass to grass!)
SLDL:20kgx15reps, 24×12, 28×9, 24×6
SumoSquat: 20kgx10repsx4sets
Stairbitch x5mins (L10)
Bike x20mins (85watts)
Stretching

Tuesday

Chest+Bis
InclineDBChestPress: 10kgx15reps, 12×12, 14×9, 16×6, 18×6, 20×6(needed a spot but well chuffed!!!)
CableFly: 5kg(each stack)x15reps, 6.25×12, 7.5×9, 10×6(range of motion decreasing but nicely controlled)
SingleArmCableCurls: 2.5kgx15reps, 3.25×12, 5×9(not full range at bottom of movement), 6.25×6(at top of movement)
AssistedChinUps: 70kgsx15reps, x12, x9, x6
5mins stairbitch+20mins bike
Stretching

Wednesday

Back
Deads: 25kgx15reps, x12, x9, x6 (tough!)
AssistedWideGripPullUps: 70kgx15reps, 65x12reps, 60×9, 55×6(mmm, LOT easier than I rmbr last week?)
NarrowGripCableRow: 20kgx15reps, 25×12, 30×9, 35×6
BackExtensions: mex15reps, 2.5×12, 5×9, 7.5×6
5mins stairbitch+20mins bike
Stretching

Thursday

Well that’s it, last chance spin WO done.
Carb free dinner, had my milk allowance in a decaf coffee to tide me over & distract me from mark having his sautéed potatoes & cheesey ham omelette with beer!!!
But I didn’t want any, was fine, quite focused now 🙂

Friday

Shoulders+Tris
MilitaryBarbellPress: 10kg(incBar) x15reps, 12.5×12, 15×9, 17.5×6
SideRaise: 4kg x15reps, 12, 9, 6(held weight at top of raise longer each progressive set)
FrontRaise: 10kgbarbell x15reps x2sets (resting/lying front onto an incline bench)
FrontRaise: 10kgplate steering wheels x15reps
FrontRaise: 4kgDBs x15reps x2sets (1st all 15 one arm, 2nd alternate reps)
DB SkullCrushers: 4kgDBs x15reps x2sets
DB ReverseExtensions: 4kgDBs x15reps x2sets
CableRearDeltExt: 1.25kg x15reps x3sets
BenchDips: JustMyFatAss x15reps x2sets
10mins Stairbitch+20mins Bike
Stretching

As weights seemed abit poop, decided volume is the way to grow my shoulder caps & tris!?!
Always feel abit cheated at lack of sweat on this WO vs larger bidy part sessions, hence the 10mins on Stairbitch (up from 5).

Flick initially congratulated me on Friday nights WO, then spoilt her praise by saying she’d like me on something other than bike! 😉

No! staying on bike for now, but do want to get up to 40mins on stairbitch.
Was gonna increase time each week in minutes ie. 1!

But fitness coming back quicker than i thought so I’ll add 5mins onto stairbitch each week until at 20mins (+20bike) then I’ll keep cardio at 40mins but exchange 5mins of bike for an extra 5mins on stairbitch until I’m doin all 40 on stairbitch.
Then I’ll start messing with the progs on stairbitch to mix it up.
I HATE Xtrainer, send my feet to sleep, just ergonomically all wrong for me.
Open to incline treadmill but whilst I’m so heavy using that weight on stairbitch feels ‘good’!?!
When I’m fitter/lighter I ‘enjoyed’ hill sprints tabata stylie on inc dreadmill! I know…nutter! 🙂

:-)xx

Must try harder

Meh 😦

First challange this w/e and I didn’t do so well 😦

Sis+hubby+neice+nephew arrived Fri arvo for a couple of nights and I just wasn’t strng enough to stick to plan 100%.

Wasn’t bad as I could have, but was bad enuf to mess with my head and make me want to mess with the plan significantly ahead of this weeks weigh in!

Fri PM

Didn’t go to gym and had unauthorised cheat meal, does it matter what?! I cheated 😦

(FYI – Mushroom Risso Gallo, mushrooms, stilton, salmon steak, wine, apple strudel, icecream!)

Sat

Stuck to plan all day, which I felt really good about!…

…but then had another cheat meal pm!…

…BBQ’d pork, with nommy M&S salad posts, prawns, burger, baked potato, wine, apple strudel, icecream!

Sun

Breakii on plan.

But boy did I struggle really quite hungover!

LateLunch: BBQ’d beef with prawns and sautéed baked potato

OtherTimes: strawberries+icecream x2

 

My mess with the plan catch up thinking was:

Increase walk to 45mins each am, especially as I missed this am!

Cardio after weights – plan weights Mon+Tues+Wed (Thurs Spin)

No post WO dinner carbs. Have my postWOshake & bedtime quark but no potato with dinner

But I chickened out and emailed MsFlickFit to let her know the situation and see what she thought of my desperate attempts to claw back the week ahead of Fri’s weigh in!

No, no changes, you made the choice to cheat so you need to learn by suffering the consequences, not playing catch up. No point making your body suffer anymore. Nnever play catch up, because you end up in this horrid cycle of cheat-catch up-cheat-catch up, when actually you need to just learn not to cheat… You can adjust CV if you wish (I wouldn’t for reasons stated above) but I DON’T want you to change diet.

That’s what I thought, I just needed to be told/have it confirmed.

 

She did ask me to think about why I cheated though, esp as I was in my own house and had all the right foods at my disposal.

There is/was no good reason at all! Other than not seen sis for a while and wanted to relax and be on the same wavelength as everyone else.

I didn’t gym as I wanted to spend time with kids+everyone, then that meant I should’ve had a no carb dinner and I wasn’t strong enuf.

I was annoyed that I couldn’t get to gym, but I do feel I’m missing out with kids seeing them so infrequently so I had to find a balance, but the balance was no gym and then sticking to the diet, not no gym and then cheating, double whammy!??!

Mark is normally really good/supportive/helpful in those awkward times too. But he’d had a really tough work week and he was overtired&overworked, and no strength left to stay on the straight and narrow. He was even working across the w/e in between activities 😦

 

One thing I did/have realise(d) is that I didn’t enjoy drinking as much as I did!

Mark & I were soOo hung over and dehydrated and I had bad indigestion Sat pm, I just can’t drink and eat like I used to, not from a health point of view let alone a calorie point of view 😦 Funny cos I was looking forward to all the nommy treats we like in Tenerife, but has made me realise gonna have to rethink about that plan/treat now.

As MsFlickFit reminded me “Drinking alcohol increases abdominal fat, not to mention plays havoc with muscle gain”.

 

Right, so that’s the plan… we just stick the the f*@#ing plan!??! 😉

Back on 4 day split this week:

Mon – Legs
Tues – Chest+Bis
Wed – Back
Thurs – Spin/CV
Fri – Shoulders+Tris

:-)xx

Week 3

 

 

 

 

 

SoooOooo Sorry for lack of update!

I lost 1lb.

Meh, right on target, but couldn’t help but hope the 2lb a week rate would continue 😦

Mustn’t lose sight of the fact though, that I hav now lost in 3 weeks what it took me 3 months with SW!

Diet this week:

Breakii: Mon+Fri – Eggs+smoked salmon  Tues/Wed/Thurs – Asparagus+poached eggs

Meal 2: shake with almond butter

Lunch: Chkn+cabbage+TspUdo’sOil+TspSesameOil

Meal 4: Cheese+cucumber

Post WO Shake (Mon+Wed)

Dinner Post WO: Baked potato+Chkn+GreenBeans

Dinner Post CV: MisoSoup+WhiteFish+GreenBeans

Meal 6: Quark+almond butter+cinamon+mixed spice

WOs this week:

MONDAY
‎AM – 30 mins powerwalk

PM – 15rep SuperSets x3 sets:
25kg barbell Squat with
25kg barbell inc chest press
10kg SLDL with 30kg LatPullDown
Stretching

TUESDAY
‎AM – 30 mins powerwalk

PM – 50 Min Powerwalk

WEDNESDAY
slept in after hot-tub soak!

PM – SuperSets 15reps x3sets:

StaticLunges – just my fat ass with IncDBchestpress 12kg DBs
SLDL 10kg
DBs (great mind muscle connection on these!) with AssistedWideGripPullUps 70kg
assist
Stretching

THURSDAY
‎AM – 30 mins powerwalk

PM – Spin

Really quite chuffed with sessions, whilst reps came down from 20 to 15 as per flicks request I made sure I increased the
weight, my squat/bench was up 10kg! Body’s starting to rmbr what it’s supposed to do quite nicely, can’t wait to get back
to normal split and really starting lifting.

 

:-)xx

More Potato!!??!!

Forgot to update on the w/e! Sorry

Sat

Mark busied himself in the garden, weeding & tidying. I pottered in the house in between meals, tidying, putting washing on popping to Tesco to get supplies. After 4pm meal I was knackered! I think the carbs comatose me? I had a 2hr nap! We hadn’t planned what we wanted/fancied for cheat, so we decided to pop out for a drive to http://www.theinnonthelake.co.uk/eat_drink_with_us/ Delicious! We both had Crab+Choritso Risotto, me with a glares of Rioja and mark with a pint of Doombar.

Sun

Bitov housework interspersed with meals, bitov food prep, not so tired today, but loverley soak in the tub arvo.

Got some steak for last meal, to vary the chkn for Mark bless him! Jeez it’s expensive! But it was VERY tasty!

Tried pre-bed meal option of oats with quark, dear god, NO! Or am I not supposed to cook the oats?! Seriously like eating wallpaper paste!

 

But overall w/e went well, it’s all going very well so far 🙂

Much prefer weekdays TBH, neva thought I’d be preferring the lower carb days!

I have to eat a LOT of carbs at each meal on a w/e, and I struggle!

But, was GREAT having baked potato for breakki with my eggs, MUCH better than bread, just a shame I can’t have the smoked salmon too!

Monday seeming to be a low day for me, post carb come down? And I do have a mini panic from having eaten soOo many carbs, it’s a relief to get back to the lower carbs, tho again I did enjoy my baked potato after the gym last night! But it feels deserved/justified then.

Headz in a VERY good place tho, really don’t want to cheat on plan, keep thinking of my loverley wardrobe I wanna get back in and shocking everyone with my transformation. Then building me some more loverley muscle next year and then qualifying the following, gotta rmbr that each day builds on those goals and that I’m very spoilt to be able to be putting my plans into action with little stress.

:-)xx