Archive | January 2013

Week 3

26-01-13

No Loss 😦 …but no gain.

Diet this week:

Wake: 1/2L Water

PreBreakii: 1/2L Water with FibreSupp+GreensSupp+Grapefruit extract
Breakki: 1 whole eggs made up to 200ml with egg whites scrambled+7 slices BernardMatthewsWaterThinHam+1/2TbleSpUdo’s+Dash French’s Mustard + Tea (+ MultiVits+1xCNP ProLean)
1/2L Water
Meal 2: 100g 0% Greek yogurt+1/2scoopPPer+100g fruit(grapes)(+1xCNP ProLean)
1/2L Water
Lunch: 150gChkn+1TbleSpUdos+Balsamic+broccoli+Spinach
1/2L Water
Meal 4: 25g-ishShake with TbleSp AlmondButter+TspHMB (+2 USN Creatinex4)

PreWO: L- Carnitine+GreenT extract (just cos I have it to use up, it’s foul!)
During WO 1/2L Water
Immediate Post WO: 25g-ish ProteinShake (both weights and cardio only session, it helps with my blood sugar/appetite regulation)
30mins Post WO: 1/2L water with 1/2TbleSp CalMag
Meal 6: 150g Cauliflower Mash/Lentils+150g LeanMince/Chkn/Salmon+GreenVeg+Can PepsiMax

Meal 7: 100g 0% Greek yogurt+1/2scoopPPer+100g fruit(2plums) – Meal 6 seemed to end up being later this week and so only had this one night.

Saturday

Snow.

Walked the mile to local;Tesco’s and back to check out road situation, was fine, and then went to gym late arvo.

Push

IncBench: WarmUp = 10kgsx15reps

12×5, 14×5, 16×5, 18×5, 20×5 – Felt VERY strong, great to comfortably push to 20s knowing I’m only doing 5 reps.

MilitaryPress: 10kgsx5reps, 12.5×5, 15×5, 17.5×5, 20×5 – as above!

AssistedDips: 50kgx10reps x5sets – soOo rubbish at these, but I think they will help with eventual posing and being able to focus the tension in the muscle.

MyLittleFloorAbRoutine – Doing after EVERY session to try to build some residual tension in my abs and train me to a flat-er stomach. Just basic floor/postural exercises, no weight.

Stretching

Diet – no major cheat to speak of; Waitrose DimSum & M&S salad with smoked salmon & homemade popcorn with movie.

Sunday

Housework this am, excellent pull session this arvo;

Pull

Deads: WarmUp = Barx15reps

+5x5reps, 10,5, 15×5, 20×5, 25×5 – REALLY enjoyed these! Back tight to start but once pain killing endorphins kicked in fine!

Rows: WarmUp = 15kgx15reps, 20x5reps, 25×5, 30×5, 35×5, 40×5 – stronger this week – cadence of pull for 1 hold for 1 lower for 5!

Pull-Ups: 55kgs x5reps x5sets – stronger – concentrated hard on retracting/engaging shoulder blades tight, then cadence as above, up for 1, hold for 1, lower for 5.

MyLittleFloorAbRoutine

Stretching

GREAT session

Diet – spot on

Monday

Snow/ice stopped walk, so over to gym for cardio; 15mins stairbiatch & 15mins dreadmill; fucking horrible!

MyLittleFloorAbRoutine

Stretching

Diet – spot on.

Tuesday

Legs
Squat: WarmUp = barx15reps
10×5, 20×5, 30×5, 35×5, 40×5 – Ass to grass on ALL sets! Felt soOo strong! WootWoot!
LegPress: WarmUp = 50kgx15reps
100kgx10, 110×5, 120×5, 130×5, 140×5, 150×5 – fucking come on!!!! Meh usual machine busy so this was on a preloaded one, felt fecking heavy?!!? WTF?!!?
Lunges:
MyFatAss x5reps(each leg)TRX x5sets – still enjoying these, great for core and lengthening muscles, and awesome cardio too!

MyLittleFloorAbRoutine
Stretching

Diet – spot on; 125g TildaRice with dinner.

Wednesday

No WO at all today; PreOpening of the Shard; http://www.theviewfromtheshard.com

Diet – Spot on; we were soOo good and got M&S salad pots with some chkn to nom on train up to London after work as event was 7-9. On way home dinner was Chkn Kebab.

Thursday

Thank FFT, all snow’s gone!

Push

IncBench: WarmUp = 10kgsx15reps

12×5, 14×5, 16×5, 18×5, 20×5 – should’ve moved up to 25s! Will do next time, WootWoot!

MilitaryPress: WarmUp = 10kgsx15reps

12.5×5, 15×5, 17.5×5, 20×5, 25×5 – WootWoot! Up 5kg, still enjoying these

AssistedDips: 50kgx10reps x5sets

MyLittleFloorAbRoutine

Stretching

Diet – spot on

Friday

No WO; another Bowen session.

Diet – Spot on; but ended up back really late and a couple of telephone calls meant I was soOo hungry and dinner was Chkn Kebab again.

SoOo…quite disappointed with no loss this week 😦

But the walking was impeded by snow this week and there were 2 nights/days of no activity and 2 days of chkn kebabs, so the little bits have added up to one bigger disappointment 😦

However, I am NOT going to panic and change lots. In fact I’m not going to change anything!

It was working, this week is back to ‘normal’ so let’s ride this out before I tweak. And even then it will only be a tweak!

This week will see the endov month 1. I think for month 2 the cardio pm’s do need to get a little more intense, so I will be heading to gym for stairbiatch & dreadmill.

Previous comments from trainers have been to keep cals high and up cardio, before dropping cals, so that’s what my progression will be.

We’ll see how the 1st couple of weeks of month 2 go before I add in some post weights cardio, only 20mins-ish, that is my preference before the introduction of am cardio.

Month 3 will see the am’s getting lighter and the easier introduction of am cardio. At the moment sunrise is 7am-ish, this increases to 6.30am in March. I’ll start to train myself now, setting the alarm a little earlier each week.

Been having abitov a cupboard/paperwork sort/clear out today and found an old fat photo from 2009.

Now I’m hoping for some encouragement/support here, so I hope I’m not seeing things! I know I’m wearing a dark suit vs a light bikini, but in the recent ones on the right I’m actually a little heavier than the 2009 ones on the left, yet I’m sure I look ‘slimmer’, certainly more toned in the heavier current photos? Shows what decent weight training does for body composition, and that it’s not all about weight eh.

MeFat2009VsFat2013

Thanks for stopping by, have a great week everyone!

🙂 xx

Week 2

20-01-13

 

 

 

WootWoot! 2Lb Loss 🙂

Diet this week:

Wake: 1/2L Water

PreBreakii: 1/2L Water with FibreSupp+GreensSupp
Breakki: 1 whole eggs made up to 200ml with egg whites scrambled+7 slices BernardMatthewsWaterThinHam+1/2TbleSpUdo’s+Dash French’s Mustard + Tea (+ MultiVits+1xCNP ProLean)
1/2L Water
Meal 2: 100g 0% Greek yogurt+1/2scoopPPer+100g fruit(grapes+Kiwi)(+1xCNP ProLean)
1/2L Water
Lunch: Sat+Tues; 125g SweetPotato made into soup+150g Chkn (last of batch in freezer)

Wed-Fri; 150gChkn+1TbleSpUdos+Balsamic+SaladLeaves/broccoli
1/2L Water
Meal 4: 25g-ishShake with TbleSp AlmondButter+TspHMB (+2 USN Creatinex4)

PreWO: L- Carnitine+GreenT extract (just cos I have it to use up, it’s foul!)
During WO 1/2L Water
Immediate Post WO: 25g-ish ProteinShake (both weights and cardio only session, it helps with my blood sugar/appetite regulation)
30mins Post WO: 1/2L water with 1/2TbleSp CalMag
Meal 6: 150g Cauliflower Mash/Lentils+150g LeanMince/Chkn/Salmon+GreenVeg+Can PepsiMax

Meal 2: 100g 0% Greek yogurt+1/2scoopPPer+100g fruit(2plums)

 

Saturday

Push IncBench: WarmUp = 10kgsx15reps

12×5, 14×5, 16×5, 18×5, 20×5 – Felt VERY strong, great to comfortably push to 20s knowing I’m only doing 5 reps. MilitaryPress: 10kgsx5reps, 12.5×5, 15×5, 17.5×5, 20×5 – as above!

AssistedDips: 50kgx10reps x5sets – soOo rubbish at these, but I think they will help with eventual posing and being able to focus the tension in the muscle.

Stretching

Diet – no major cheat to speak of; M&S meal for 2 of some loverley pork dish with roasted veggies warm salad.

Sunday

Pull

Deads: WarmUp = Barx15reps+5x5reps, 10,5, 15×5, 20×5, 25×5 – REALLY fucking enjoyed these! Back tight to start but once pain killing endorphins kicked in fine!

LowPullyCableRows: WarmUp = 15kgx15reps20x5reps, 25×5, 30×5, 35×5, 40×5 – heavy but strong – cadence of pull for 1 hold for 1 lower for 5!

Pull-Ups: 55kgs x5reps x5sets – concentrated hard on retracting/engaging shoulder blades tight, then cadence as above, up for 1, hold for 1, lower for 5

Stretching

GREAT session!

Diet – spot on

Monday

30min walk

 

Diet – spot on; baked potato with dinner.

 

Tuesday

Legs
Squat: WarmUp = barx15reps
10×5, 20×5, 30×5, 35×5, 40×5 – Ass to grass on all but last set, was REALLY enjoying myself! Felt soOo strong! WootWoot!
LegPress: WarmUp = 50kgx15reps
100kgx10, 150×5, 200×5, 250×5 – fucking come on!!!! Had to tell several people in gym ad I was soOo chuffed! Not full ROM on last set but still
Lunges: MyFatAss x5reps(each leg)TRX x5sets – enjoy these, great for core and lengthening muscles
Stretching

AWESOME session!

Diet – spot on; 200g boiled potatoes with dinner.

Wednesday

No WO at all today; another Bowen session.

Diet – Spot on; dinner was Chkn Kebab.

Thursday

Yay! No DOMS from leg WO, 1st time in…a  loooOooong time that I’ve strng together 2 consecutive weeks leg WOs. Feels good.

30min walk

Diet – spot on

Friday

30min walk

Diet – Spot on; StirFry for dinner, LOTS of veggies and rice noodles – staying away from the wheat.

 

SoOo chuffed that I managed 2lb loss with no am cardio and not even any cardio to speak of really, the walking is VERY slow, just to get out and get moving, not powerwalking by any stretch of the imagination.

May head to gym for some short sharp stairbiatch session this week of a pm, as snow/ice is cold and difficult to walk on/in, no point in risking a broken wrist eh.

Also will be missing an extra pm as have an event to go to and also another Bowen session, so a stairbiatch session will make up for that. Although because of how th event+Bowen session fall in week I will also get an extra weights WO in before next weigh in, so that will further boost metabolism and forgive the extra pm off.

Well I know what I mean LoL!

🙂 xx

Week 1

Blog11-01

 

 

 

 

 

 

 

 

 

WootWoot! 3.5Lb Loss 🙂

Diet this week:

Wake: 1/2L Water

PreBreakii: 1/2L Water with FibreSupp+GreensSupp
Breakki: 1 whole eggs made up to 200ml with egg whites scrambled+7 slices BernardMatthewsWaterThinHam+1/2TbleSpUdo’s+Dash French’s Mustard + Tea + MultiVits
1/2L Water
Meal 2: 25g-ishShake with TbleSp AlmonButter
1/2L Water
Lunch: 125g SweetPotato made into soup+150g Chkn
1/2L Water
Meal 4: 15g-ishShake with TbleSp AlmonButter
During WO 1/2L Water
Immediate Post WO: 25g-ish ProteinShake (both weights and cardio only session, it helps with my blood sugar/appetite regulation)
30mins Post WO: 1/2L water with 1/2TbleSp CalMag
Meal 6: 150g Cauliflower Mash/Lentils+150g LeanMince/Chkn/Salmon+GreenVeg+Can PepsiMax

Monday

Trying a shorter Push/Pull/Legs routine someone posted elsewhere, looked short n sweet, a good get back into things and a routine with lots of compound moves; all exercises 5sets of 5reps.

Did Legs tonight, REALLY enjoyed it!
Squat: WarmUp = barx15reps
10×5, 20×5, 30×5, 40×5(not great ROM), 40×5
LegPress: WarmUp = 50kgx15reps
100kgx5, 150×5 x4sets (GREAT ROM)
Lunges:
MyFatAss x5reps(each leg), x5, x5, x5, x5
Stretching
Was trying taking it relatively easy, but I struggle to hold back, legs very tired on stairs already…that’s gonna hurt!

Diet – fine during day but a slip up of Pringles pm after dinner

Tuesday

Bad leg doms, got progressively worse throughout day!
Struggled round a mile walk tonight! But was determined to get blood flowing to help recovery.

Diet – fine during day but again slip up of Pringles pm after dinner – think this is a sign not eating enough.

Wednesday

No WO at all today.

I mistakenly updated that I was having Alexander Technique treatment..I lied..I’m having The Bowen Technique!

It’s quite odd!

The only way I could describe it would be the homeopathy version of acupressure.

The acupressure/puncture/meridian points are used and VERY light adjustments are performed to help release the blocked energy pathways to aid the body in healing itself…exactly!

After the 1st session I really was thinking I’m a mug giving my money over here, but signed up for a 4 treatment course, so I can properly evaluate it.

Tonight’s session was week 2 and a MUCH heavier pressure was used on some adjustments, I felt more like I’d had a treatment and felt VERY relaxed, something had happened. I was cold that pm too, my blood pressure had dropped so I was definitely VERY relaxed but not sure…watch this space.

This is the lady I saw/am seeing: http://www.track2health.com/

Other links:

http://www.thebowentechnique.com/who-or-what-is-the-bowen-technique.html

http://en.wikipedia.org/wiki/Bowen_technique

Diet – fine, arvo had banana with shake as forgot to put almond butter in, dinner/pm better; lentils.

Thursday

Walk tonight again – advised to walk, but no strenuous exercise for at least 24-48hrs following treatment – DOMS much better thank goodness.

Diet – fine during day but dinner was Chkn Kebab as I forgot to take meat outov freezer – but we don’t feel too bad about this as it’s only grilled chkn in a pitta with salad and we resisted the chips, although there was a LOT of garlic sauce on there! Hey ho, it’s only week 1.

Friday

Walk – not breaking any records, but moving better.

Diet – fine, lentils for dinner again, NOM! Had a banana for pud.

 

You’ll notice no am cardio. REALLY struggling to get up, so tired, but easy does it, else what am I gonna add in for progression eh. Not sure how I feel about coming week on that.

:-)xx

 

I could die of embarrassment, but where would that get me?!

Here we go…

I’ve been hiding behind my 2010 b4 & after pictures and am pretty mortified to be posting worse b4’s now than 2010 😦

But nothing I can do about that now, other than knuckle down and deal with it eh.

Stats – 6th Jan 2013
Height: 5′ 2″
Weight: 14St 3Lb
Right bicep: 13.5
Right Forearm: 12
Neck: 14.75
Chest: 41.75
UnderBoobs: 37.25
Waist: 39.5
Tummy: 43.5
Hips: 44.5
Bum: 44.75
Right upper leg: 27
Right Quad: 21
Right calf: 17

12 week Goal – lose 1St 4Lb (1.5lb p/wk)

Weigh in will be Sat am’s, so I plan to update here on a Sat/Sun.

Wish me luck!

🙂 xx

FrontRelaxed

FrontDbleBi

SideRelaxed

SideChest

BackRelaxed

BackDbleBi

Shit got real!

2013

 

 

 

 

 

 

Happy New Year!

I had very good intentions of keeping up to date here despite December being an extremely busy month for us. ..but best laid plans and all that.

We caught some winter sun in Tenerife at the start of the month and when I returned to work then only had a 4 day week until the office was closed from 21st until the 2nd Jan! Looking forward to that tom…NOT!

I haven’t been to the gym in all that time! Well not seriously, we visited the hotel gym a couple times on hol but just a quick chest n back couple of supersets.

The hotel had a small nature reserve close by, so we got a loverley hour or so’s walk in a couple of am’s too.

We both made real progress with our diets on hols loading our plates up with veggies, then adding our lean protein and then if there was space squeezing a few chips/fries on. Neither of us gained weight on hol, which was a 1st, but I’m afraid the same cannot be said once back in the UK with the cooler climate and lots of nommy festive comfort food in the shops…7lb!!!

So here we are at the start of a new year.

I LOVE new year’s, planning, setting new goals, fresh starts.

Seeing as I’m getting back on track anyhoo’s I’m entering a few 12 week transformation challenges:

BodyBuilding.com: http://www.bodybuilding.com/fun/2013-100k-challenge.html?mcid=100K_youin_UK_122812&rmid=100K_youin_UK_122812&rrid=2319151

Free to enter, open to UK too, and LOTS of prizes to be won!

100% Health: http://www.onehundredpercenthealth.com/12-week-challenge/th-12-week-challenge.html

£10 to enter, but not a huge stake and gives some accountability.

MuscleTalk (MT): http://www.muscletalk.co.uk/tm.aspx?m=4934592&high=

Free to enter, open to UK, and prizes to be won!

For all comps standard protocol of before and after photos must be taken with a newspaper to verify the days date. Stats too obviously are a good idea/required.

BBing.com & 100% Health have start dates anytime before 31st Jan but MT is Mon 7th start date.

So I’m going to do a start date of Sun 6th Jan, for MT the photos can be taken day before start date so that fits in nicely, which gives me a finish date of Sat 30th March just in time for a little treat over Easter bank holiday w/e.

There are 4 12 week periods to be had this year, so I plan to take photos/stats at these intervals, tho I will be weighing each week.

At a steady rate of 1lb loss p/wk, there’s the potential to lose 48lbs across the 4 periods!

Hopefully rate of loss will be quicker, certainly in the 1st period and with 1.5lb rate of loss across the periods the potential weight loss increases to 72lb.

At current stats I have 73lb to lose! – more on that next week after the weekends photos+stat taking.

BBing.com and 100% Health only run the one comp annually, but MT run a few throughout the year, certainly there was one that started in Sept2012 and I’m sure I remember another in the summer, so most certainly will submit entries to each of those.

USN run challenges too and multiple challenges can be sub’d throughout the year so long as no 2 12 week periods overlap. However, their product(s) must be used, and whilst I’m sure they’re great, they are soOo expensive compared to others. Also I found the site abit confusing/clunky, so I think I’ll give them a miss.

 

The next few days until the official start are just about getting back to work and getting up before 9am!

I don’t plan to go to gym – I’m having a treatment for the Alexander Technique tom after work, see if it might help my terrifically sore neck. Just generally tight all the time, from a clicky jaw, which nothing can be done about. I wear a guard at night, sexy, but am a bad clencher rather than a grinder and this snarls the facial muscles up alongside the clicking.

I will start to clean diet up, but not too strictly – have some female neighbours coming over for some girly hot tub gossiping Sat pm and a I plan to drink.

Then it’s game on!

🙂 xx