Archive | October 2012

Week 12

-2lb loss… WootWoot! Hit 1st Stone! 🙂

(12wks = -14lb total)

Diet this week:

Saturday (High)

meal 1 – 1 scoop protein +50g oats + 2 figs
snack – tuna + 3 rice cakes
meal 3 – SweetPotatoSoup (125g potato)+150g Chkn
snack – banana
CHEAT

Sunday (Med)

meal 1 – 3 slices toast+1/2tin bakedbeans+3 poached eggs+cheese!!!

snack – Missed

meal 3 – SweetPotatoSoup (125g potato)+150g Chkn
snack – tuna + 4 rice cakes
meal 6 – 150g salmon + veg
Snack – 200ml egg whites + TbspAlmondButter

Monday (Low)

meal 1 – 1 scoop protein +50g + 2 figs
snack – 150g WhiteFish + veg
meal 3 – SweetPotatoSoup (125g potato)+150g Chkn
snack – 150g WhiteFish + veg
Post WO shake
meal 6 – 150g salmon + veg
snack – 200ml egg whites + TbspAlmondButter

Tuesday (Zero)

meal 1 – 1 whole egg within 250ml whites
snack – 150g WhiteFish + veg
meal 3 – 150g WhiteFish + veg + 1tbsp Udos
snack – 150g WhiteFish + veg
Post WO shake
meal 6 – 150g steak + veg
snack – missed, just too late

Wednesday (High)

meal 1 – 1 scoop protein +50g oats
snack – tuna + 3 rice cakes (naughty addition of soft cheese!)
meal 3 – SweetPotatoSoup (125g potato)+150g Chkn
snack – banana
Post WO shake

meal 6 – 150g salmon + veg
Snack – missed, just too late (gonna speak to Rachel, I’m just not into this meal, feels like too much)

Thursday (Med)

meal 1 – 1 scoop protein +50g oats
snack – 150g WhiteFish + veg

meal 3 – SweetPotatoSoup (125g potato)+150g Chkn
snack – tuna + 4 rice cakes (naughty addition of soft cheese!)
Post WO shake
meal 6 – Large Chkn kebab (BUT, no garlic sauce and no chips)
Snack – missed, but think previous meal had more than enuf protein!

Friday (Low)

meal 1 – 1 scoop protein +50g oats
snack – 150g WhiteFish + veg
meal 3 – SweetPotatoSoup (125g potato)+150g Chkn
snack – 150g WhiteFish + veg
Post WO shake
meal 6 – 150g salmon + veg
snack – 200ml egg whites + TbspAlmondButter

WOs this week:

Monday

AM – 20 stairbiatch L10+20dreadmill 5.5km/p/h-2.5%inc
PM – Legs – freakin awesome session! Buzzing!
Squat(not inc. bar): 10kg x15reps, 20×12, 30×9, 40×6(WootWoot! Ass to grass for last 3reps on last set!!!)
LegPress: 50kgx15reps, 100×12, 150×9, 200×6 (WootWoot! ALL full ROM!!!) 100x(10reps@round the clock positions on plate; feet 2gether@ 12, feet wide@ 11+1, 7+5, 2gether@6)OweeEee!!! Love it!
SLDL(DBs): 14kgx15reps, 16×12, 18×9, 20×6 (woooOoooHoooOooo!!!)
Lunges: JustMyFatAssx15reps (each leg) x3sets ‘normal’ (WootWoot!Chuffed! I did 3sets, each straight thru no break/stopping!)
Freakin awesome session! Hard work, sweating lots! Frickin love it!
Stretching

Tuesday

AM – short walk… Dropped Mark off at the station and headed to gym…ooops! ‘someone’ had slept in, it’s supposed to open at 6am, but at 6.45 the place was still in darkness!
PM – longer walk with clubland, great pace, very sweaty, legs abit heavy frm weights yesterday, but a good session. Was planning on gym but was such a gorgeous evening thought I should take advantage of light, it’ll b dark at 4pm before we know it eh.

Wednesday

AM – erm…rain lashing on window at 6am vs loverley warm bed…no contest…naughty FiFi!
Then felt sluggish all day at work and was jacking myself up on caffeine 😦
PM – Chest+Bis+abs:
Did both chest & bis exercises opposite way round cos of equipment usage, actually did me the world of good whilst weights not increasing, great to feel diff warm up & then tensions/pressures on muscles – excellent WO!
InclineDBChestPress: 12kgx15reps, 14×12, 16×9, 18×6(freakin awesome! Could feel the top of the pec under immense pressure at top of reps on last set – growing nicely)
CableFly: 5kg(each stack)x15reps, 6.25×12, 7.5×9, 10×6(strong)
SingleArmCableCurls: 2.5kgx15reps, 3.25×12, 5×9, 6.25×6(really strong – up nxt time)
AssistedChinUps: 55kgsx15reps, 50×12, 45×9, 40×6(down 5 – nice n strong – stick here forabit)
RomanChair: 4x15reps
Stretching

Thursday

AM – 20 Stairbiatch (L10)+ 20 incline dreadmill (6.2kph/2.5inc)
PM – Shoulders+Tris
MilitaryBarbellPress: 10kg(incBar) x15reps, 12.5×12, 15×9, 17.5×6(strong but think I’d lose form if heavier)
SideRaise: 4kg x15reps, 4×12, 4×9, 6×6(stronger)
FrontRaise: 10kgbarbell x15, x12, x9, x6 (lying front onto an incline bench)
FrontRaise: 10kgplate steering wheels x15reps, x12, x9, x6
DB SkullCrushers: 4kgDBs x15reps , 6×12, 8×9, 10×6(tough but strong)
CableRearDeltExt: 2.25kg x15reps, 5×12, x9, x6(form before weight – great muscle contraction connection)
BenchDips: JustMyFatAss x15reps, +5kg plate x12, +10×9, +15×6
WeightedCrunches: 15kgx15reps X3sets set full ROM)
Stretching

Friday

AM – erm…Mark came home last night, missed him and he was loverley and snugly in a warm bed…no contest…naughty FiFi!
PM – Back tonight

Kinda, been up & down this week & was honestly not gonna b surprised with a maintain or a small gain!

Have had some feakin awesome WOs, but I was feeling quite guilty about a few off plan condiments appearing.

I do feel a lot better though, just walking, I can feel my body’s working better, and in the gym, I think I just look fat now not quite so beached whale-esk! And I very nearly squeezed in a size 16 skirt!

However was then sufficiently ‘meh’ last night to totally not feel guilty about the chkn kebab, and commented to Mark on the drive to shop that I like the more relaxed diet, just wish I wasn’t so disappointed with 1lb weekly losses at the same time! I know if I tightened up they could be 2lb losses, but just not feeling it.

But this am losing 2lbs and hitting the stone (14lb) I thought, mmm, not sure I was right last night!

Other motivation is that whilst marks lost more than me this year, stats across the last 3months, when I’ve been focussed, show I’ve actually lost more in that period!

Have a great w/e everyone

🙂 xx

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Week 11

-1lb loss… meh…

(11wks = -12lb total) 🙂

Diet this week:

Breakii:

Mon+Fri (Day 4s = Zero) – 250ml scrambled egg whites inc. 1 whole egg

Tues+Wed+Thurs (Days 1,2,3) – 50g Oats+200ml egg whites inc. 1 whole egg+dash; sweetner, salt, cinnamon, mixed spice + 75g blueberries – baked in hot oven for 15mins (whilst change+shower)

Meal 2:

Mon – 150g white fish + cabbage

Tues – 3 rice cakes with 150g tuna

Wed – 150g white fish + cabbage

Thurs – 150g white fish + cabbage

Fri – 150g chkn + broccoli + cauliflower mash

Lunch:

Mon – 150g white fish + cabbage

Tues – Homemade sweet potato soup (125g potato) + 150g chkn

Wed – Homemade sweet potato soup (125g potato) + 150g chkn

Thurs – Homemade sweet potato soup (125g potato) + 150g chkn

Fri – 150g chkn + broccoli + cauliflower mash

Meal 4:

Mon – 150g white fish + cabbage

Tues – Banana

Wed – 3 rice cakes with 150g tuna

Thurs – 150g white fish + cabbage

Fri – 150g chkn + broccoli + cauliflower mash

Post WO Shake: Tues+Wed+Thurs

Dinner: 150g chkn+veg (Steak/lean mince on zero days; Mon+Fri)

Meal 6: 150ml eggwhites – baked in hot oven for 15mins. This is then topped with a mixture of banana protein powder+tbsp almond butter+dash; soya milk, cinnamon, mixed spice

WOs this week:

Sunday

Legs:
Squat(not inc. bar): 10kg x15reps, 20×12, 30×9, 40×6(really focused to parallel on last 2 sets, felt better than last WO) LegPress: 50kgx15reps, 100×12, 150×9, 200×6 (heavy! Not full ROM) 100x(10reps@round the clock positions on plate; feet 2gether@ 12, feet wide@ 11+1, 7+5, 2gether@6)OweeEee!!! Love it! LoL
SLDL(DBs): 14kgx15reps x3sets (still great mind/muscle connection on these! Up frm last wk, but think I can go heavier stil!)
Lunges: JustMyFatAssx15reps (each leg) x3sets ‘normal’ (WootWoot!Chuffed! I did 3sets! Hard work but, sweating lots! All good)
Stretching

Great session!
Don’t normally schedule WOs ona w/e, but 2 zero carb days occur this coming week so wanted to get all weights sessions in, and have scheduled them all for carb days, all b it a low day today, but had carbs at breakii, just only 1 more portion today. So doin legs today means I hit all body parts/splits in next week

Monday

Good day – am+pm: 20 Stairbiatch (L10)+ 10 incline dreadmill (5.5kph/2.5inc)
TiredLegs.com
Frickin awesome Dinner! I’ve discovered cauliflower mash, NOM!
Zero carbs made easy pee zee!

Tuesday

Another good day:
Am – 20stairbiatch+10dreamill
Pm – Chest+Bis:
InclineDBChestPress: 12kgx15reps, 14×12, 16×9, 18×6(sticking with 18s but really strong – will slow reps down b4 progressing to 20s)
CableFly: 5kg(each stack)x15reps, 6.25×12, 7.5×9, 10×6(stronger)
SingleArmCableCurls: 2.5kgx15reps, 3.25×12, 5×9, 6.25×6(really strong)
AssistedChinUps: 60kgsx15reps, 55×12, 50×9, 45×6(5 off assistance – good/strong – down 5 again nxt wk)
RomanChair: 3x15reps
Stretching

Wednesday

Great day!
AM – 20 Stairbiatch (L10)+ 10 incline dreadmill (5.5kph/2.5inc)
PM – great back session:
Deads: 25kgx15reps, 30×12, 35×9, 40×6 (felt strong/great!)
AssistedWideGripPullUps: 55kgx15reps, 50x12reps, 50×9, 50×6(hard! Stick here for now)
NarrowGripCableRow: 25kgx15reps, 30×12, 35×9, 40×6(heavy! Stick here for now need to increase ROM)
BackExtensions: mex15reps, 2.5×12, 5×9, 10×6(felt great/strong! Hitting glutes+hammies beautifully! Go up 5 next week!)
WeightedCrunches: 15kg x15reps x3sets(slowing diwn each set, working full range of motion – felt stronger/great!)
Stretching

Thursday

Another good day!
AM – 20 Stairbiatch (L10)+ 10 incline dreadmill (5.5kph/2.5inc)
PM – Shoulders+Tris – great session!
MilitaryBarbellPress: 10kg(incBar) x15reps, 12.5×12, 15×9, 17.5×6(strong but think I’d lose form if heavier)
SideRaise: 4kg x15reps, 4×12, 4×9, 4×6(form before weight – slowing successive sets down)
FrontRaise: 10kgbarbell x10reps x3sets (lying front onto an incline bench – again slowing rather than upping weight)
FrontRaise: 10kgplate steering wheels x10reps x3sets
DB SkullCrushers: 4kgDBs x15reps , 6×12, 8×9, 10×6(tough but strong)
DB ReverseExtensions: (sacked these – just don’t like ’em/can’t b arsed!)
CableRearDeltExt: 2.25kg x15reps, 5×12, x9, x6(form before weight – tho did increase – great muscle contraction connection)
BenchDips: JustMyFatAss x15reps, +5kg plate x12, +10×9, +15×6
RomanChair: 15repsx3sets
Stretching

Friday

Meh, not such a good day – see below

AM – 20 Stairbiatch (L10)+ 20 incline dreadmill (5.5kph/2.5inc)

PM – plan = 20 Stairbiatch (L10)+ 10 incline dreadmill (5.5kph/2.5inc)

 

…Meh…

Just abit meh.

Really disappointed with my 1lb loss.

I really felt/feel soOo much slimmer this week.

Mark’s now 14lb lighter than me, I joked/commented that I prob have 14lb more muscle than him, and I prob do, but it still doesn’t make me feel great that I’m soOo much heavier than my husband!

BUT, I have only done 30mins CV each am and none after weights! So 1lb loss is pretty good for so little CV so I should be happy!

BUT, I do feel soOo much better/fitter, stronger and more flexible, just this fecking fat suit! GGGgggRRRrrr!!!

Just gotta keep going.

So I’ll continue and hope I score a 2lb week this week to hit a stone loss.

But think I’m happier to plod on with 1lb loss each week and so little cardio than do extra cardio and only lose an extra 1/2lb?

New diet plan is working very well though. I feel more inclined to stick to it of a w/e and am happy/don’t have problem with no carb dinners each PM, esp now I’ve discovered cauliflower mash!

Got LOTS of new gym gear this week to! I’m short of fat gym stuff, when I was walkies I would wear the same stinky outfit each day and just wash once a week, no-one around to small me at 6.30am! But at the gym and going twice a day now, so got 5xjog pants and 5xvest tops from Amazon-SportsDirect..£40!!! I love a great bargain!

 

So whilst a little meh today, generally feeling positive about the next 7weeks

This blogs inspiration come from me!

http://www.muscleandstrength.com/articles/fiona-mackenzie-body-transformation.html

Have a great w/e everyone

:-)xx

 

Week 10 – Sanity finally resumes!

W/e

Ahhh *sigh* had an awesome time in Brussels eating and drinking and chilling out 🙂

But VERY glad to get back on plan as with the previous 2 weeks less than perfect adherence to plans my indigestion/reflux was getting to be uncomfortable 😦

But after 4 days back on plan all good!

Scales showed a gain of 5lb Sun pm!!!

But 4 of those have gone as of this am, phew! So I can live with 1lb gain for the fun I’ve had!

Monday

A great day prepping and getting my head around my new diet, don’t all groan at once! 😉

I contacted the loverley Rachel Grice http://www.rachael-grice.co.uk/about.php we had met years ago at a female Body Building Seminar Olympic Gym in Eccles http://www.paulgeorge.org/olympicgym.htm I had a small group training session with her and really liked her. She’s a very successful body builder winning NABBA Miss Universe in 2008 and various tittles! She regularly promotes her services on FB and feeling a little lost and off the rails I thought I’d see what she had to say. She has prescribed a 4 day carb cycle programme:

Day 1 –  4 serving carbs
Day 2 – 3servings of carbs
Day 3 – 2 servings of carbs
Day 4 – fats and protein

Now I’ve only done 4 days, but I am LOVING it!

Mark is not relishing my zero carb days, so I missed day 4 this week (would’ve been today).

Started on Tues with day 1 and returning to day 1 today means day 4 falls on Mon when he’ll be away again (though will then be Fri next week when he’ll be home).

Yes!…I have a lot of planners everywhere now to know which day is which!

I thought it might mess with my OCD, but there’s lots of method/organising within the 4 days to play with!

I think too that having a stricter plan to adhere too is actually working better for me mentally. If I’m allowed some nice foods in diet I then think well what about that or such-n-such, but if I don’t then I don’t get those mind games and just get on with it! (says she 4 days in LoL!)

Anyhoo, lets see how next week goes eh.

Tuesday

Short am walkies & legs pm:
Squat(not inc. bar): 10kg x15reps, 20×12, 30×9, 40×6(mayb to parallel on last set, felt rubbish after ass to grass on others)
LegPress: 50kgx15reps, 100×12, 150×9, 200×6 (heavy! Not full ROM) 100x(10reps@round the clock positions on plate; feet 2gether@ 12, feet wide@ 11+1, 7+5, 2gether@6)OweeEee!!!
SLDL(DBs): 12kgx15reps x3sets (still great mind/muscle connection on these! But shud go up nxt wk)
Lunges: JustMyFatAssx15reps (each leg) x2sets ‘normal’ (WootWoot!Chuffed! 3sets nxt wk?)
Stretching

Wednesday

Longer walk this am, gorgeous am. Chest+Bis pm:
InclineDBChestPress: 12kgx15reps, 14×12, 16×9, 18×6(sticking with 18s)
CableFly: 5kg(each stack)x15reps, 6.25×12, 7.5×9, 10×6
SingleArmCableCurls: 2.5kgx15reps, 3.25×12, 5×9, 7.5×6(right strong – needed to assist left)
AssistedChinUps: 65kgsx15reps, 60×12, 55×9, 50×6(fine – will go down 5 nxt wk)
Weighted ab crunches: 15kgx10reps x3sets(hard/strong full ROM)
Stretching

Thursday

Same longer walk this am but with clubland rather than podcast as yest so much better pace/intensity. Back pm:
AssistedWideGripPullUps: 55kgx15reps, 50x12reps, 50×9, 45×6(hard! Stick here for now)
NarrowGripCableRow: 25kgx15reps, 30×12, 35×9, 40×6(heavy! Stick here for now need to increase ROM)
Cable RearDelt Ext: 2.5kgx15reps, 3.75×12, 5×9, 5×6 (love these – great mind/muscle connection)
WeightedCrunches: 15kg x15reps x3sets(slowing diwn each set, working full range of motion)
Stretching

Was REALLY chuffed with myself that I made this session as I nearly didn’t…

Picked Mark up from station 10mins away at 5.40pm, took us 30mins to get back, GGggRRRr. So by the time I’d chatted to Mark, had a coffee, faffed abit, by 7pm  I was in 2 minds. But I could feel I was abit anxious and knew that wouldn’t be made better by missing a session, so off I went, soOo glad I did!

Friday

Gym this am for 20mins stairbiatch, felt GREAT! 🙂

Back tonight for shoulders and Tris.

 

Motivation for the post comes from a US mother and grandmother body building duo..seventy-frickin-three years old!!!

http://www.youtube.com/watch?v=Clk6r8tjlno&list=FLmj9ltbNVtOeX3Nub8-4x0A&index=4&feature=plpp_video

Have an awesome w/e y’all

🙂 xx