Archive | May 2013

Week 6 – Phase One (weeks have got abit muddled?!)

photo(27)

 

 

 

 

 

 

 

 

 

 

Hi,

Was really quite pissed off yesterday am at weigh in…-1/2lb 😦
But I was 1000% compliant this week, really felt like I’d dropped a LOAD of weight and felt like I deserved to see another 4lb loss on the scale 😦
But then I went for my walk and listened to another SmarterScienceOfSlim podcast and calmed down. That’s the 1st fully compliant week I’ve done and I had a BIG cheat last w/e, so in perspective if it’s ½ of pure fat, then…I should be happy.
Bad cop is again saying “do something drastic, 6lbs in 6wks at the weight you are is rubbish, you should easily be dropping 2lb a week”.
Good cop is saying “You’ve got 5 months until your target date, if you are as compliant as you were this week for the next 5 months, you will see massive changes, both on the scale and in the mirror”.
A massive improvement this week is the loss of my back/hip/sciatic pain! I feel soOo much better out walking and I should be really happy about that. I am, but…

We’re away for a visit to Newcastle next w/e. Getting the train Fri pm and back Sun PM.
I have planned/thought about food & exercise.
Food:
I initially panicked, and thought fuck it I’ll just take usual meals with me, call ahead for hotel to empty mini bar, but Mark hates that (me taking diet meals with me) & the day doesn’t necessarily run to the above timetable.
Breakfasts I don’t foresee as a prob as a carb free full English is ok on diet, I’ll have poached eggs so there’s less oil/fat as there’ll be a sausage.
I have just prepped bolognaise batch for breakiis ( see below). As I don’t need 2 next w/e, I’ll take one with to have as dinner Fri pm on train, the other will be ready for Mon’s breakii after we’re back late Sun.
We’ll have dinner out on Sat and lunch on Sunday, I have been very careful not to cheat this w/e so I can enjoy those meals.
Lunch on Sat prob won’t happen, we have an appointment at 1pm and as we’ll have had a big breakii, & will be having a big dinner, we shouldn’t need to have a big affair. I have ordered some Quest bars so I can snack on a couple of those thru day, Mark can grab a sandwich if he needs something.
Lunch on Sun prob late after another big breakii but will tide us over journey home, again I’ll have Quest bars as needed on train. I have prepped a couple of meals – in addition to breakii – ready for the Mon in case we have a lazy start, I could also have one of those when we get in late on Sun pm if needed.
Exercise:
As we’re on train & have to get across London on tube also, we need to travel light, so I’m not going to exercise. I have worked thru this w/e in order to get all WOs in to justify 2(1/2) days off next w/e. I’ll get walk in Fri am+lunch (but then would/will miss Fri PMs gym session).

Despite weight loss frustrations this week, I am feeling really quite pleased with myself for calmly planning to stay on programme and treat self next w/e.

Diet this week – Bit more detail for you to give you an idea of how I prep for a day, where fluid intake is etc:
6.45am – Wake: 1/2L Water
7am – PreCardio: small weak coffee – only 1.5m gentle walk at mo.
7.45am – PostCardio: 1/2L Water with ½ TblSp each of; Psyllium Husk, Udos Greens & CalMag – Yes, it’s pretty yuk! 😉
Pop chkn breasts in oven for next 2 meals & pop upstairs to clean teeth & get dressed – have ditched shower as I’m not so sweaty & plan to cycle to work in the not too distant future and there’s not a shower at work so I thought why am I bothering! It just keep my body temp high & increases sweating whilst eating breakii!
Back downstairs pop kettle on for eggs and get eggs on go, whilst they’re boiling weigh out bolognaise portion and get chkn out of oven and weigh potions into already prepped Tupperware portions of veg for meals 2+3.
8.30am – Breakki: Bolgnaise mix to give 35g-ish protein (150g-ish weight meat) + 2 soft boiled eggs with tea & nuts – I have a 6min commute at mo, need to be getting up earlier to cycle in! The bolognaise mix has evolved from time constraints, taste, ease of cooking and cost. The weeks meals can be batch prepared ahead of time with food prep at w/e, steak mince costs less than steak, the mixture is extremely flavoursome and yet still within plan. I will post recipe next week as this blog is quite long already! Actually thinking of doing some you tube posts of my prep/WOs/general thoughts for newbies really as it seems old hat to us BBers but when you start out it takes a LOT of organaistaion and seeing how someone has evoled theirs might help?
Arrive at work and have herbal Tea – Roobios
Whilst 2nd mug of herbal tea cools, normally something minty now, I’m ready for 1/2L Water.
11.30am – Meal 2: 160g chkn with green beans + tsp Udos + tsp balsamic
1/2L Water before lunch time walk – I get thirsty whilst out if not, just 1m at mo, just to get away from desk.
1/2L Water on return from lunch time walk –thirsty again by the time I get back.
3pm – Meal 3: 160g chkn with brocolli + tsp Udos + tsp balsamic – REALLY struggling with this meal, just not hungry and chewing the chkn is tedious! Gonna swap to Salmon as that’s less chewing, might be easier & will give variation of fats in diet.
1/2L Water
5.15pm – Snack: 2 soft boiled eggs + decaf EarlGrey + nuts – not necessarily hungry for this, but blood sugar plummets if I miss it! Had a nasty hangry episode in supermarket this w/e, I was like a 2yr old with Mark, not pleasant! 😦
6pm – GYM (1L Water)
Immediate Post WO: 40g ProteinShake + 25g Glutamine + Glycine – have been building up from 1g to 5g, now on 5g.
8.30pm – Meal 4: 150g chkn/Salmon/Mackerel + Salad/Veg + 2 soft boiled eggs with afters of decaf coffe with a dash of soya – it really is a dash now, used to be half a mug!

Monday
Shattered.com :-)xx
DB StepUp: MyFatAssx10reps x4sets – increased box height by 2″ to 18″ (did 10reps each leg – leading)
Underhand/Supinated LatPulldown: 40kgx10reps, x2sets 50×10 x2sets
BackExt: MyFatAssx10reps x3sets – really squeezing abs n glutes+hammies, OwWeEe!

FlatDB ChestPress: 12kgsx15reps x2sets (14s in use) 14kgx12reps x2sets (16s in use!)
SeatedRopeRow2Neck: 5kgx10reps, 7.5×10, 10×10, 12.5×10 -!!!???!!! Massooive increase!?!

EZ BarMidReverseCurl(overhand): small bar(?)x10reps x3sets
Kneeling OH RopeExt: 10kgx12reps, 15×12, 17.5×12 – come on u fecking triceps GROW!

Stretching
Great WO!

Tuesday
Short n sweet & sweaty HITT tonight on stationary bike:
5mins warm-up L5/80rpm
10 intervals of 30sec L10/100+rpm and 30sec L8/80+rpm
5mins cool down 1minute at each level descending 8-5/80+rpm
:-)xx

Wednesday
Phew! That was tough! :-)xx
FrontFootElevatedSplit Squat – MyFatAss: 4sets x 12reps
1 Arm DB Row – 12kgx 4sets x 12reps – still tough with slow reps & full ROM

Lying leg curl on bench with cable – 2.5kgx 12reps, 3.75×12, 5×12, 6.26×12 – still very tough
Inc DB ChestPress – 12kgx 4sets x 12reps – cud’ve done 14s if they were free
DuckLegPress (heels together) – 50kgx15reps, 100×12, 150×10, 190×8 – EeOoWwEe!!

ZottmanCurl – 6kgs x3sets x10reps – still tough
SkullKrushers – 6kgs x3sets x 10reps – move to 8s nxt time

Stretching
GREAT WO!

Thursday
Short n sweet & sweaty HITT tonight on stationary bike:
5mins warm-up L5/80rpm
10 intervals of 30sec L10/100+rpm and 30sec L8/80+rpm
5mins cool down 1minute at each level descending 8-5/80+rpm
:-)xx

Friday
Last chance WO! 😉
DB StepUp: MyFatAssx10reps x4sets – 18″ (did 10reps each leg – leading)
Underhand/Supinated LatPulldown: 40kgx12reps, x4sets – still so tough! Really hard on forearms
BackExt: MyFatAssx10reps x3sets – really squeezing abs n glutes+hammies, OwWeEe!

FlatDB ChestPress: 14kgsx15reps x2sets, 16kgx12reps x2sets – OoWwEe!!
SeatedRopeRow2Neck: 5kgx12reps, 7.5×12, 10×12, 12.5×10 – OoWwEe!!

EZ BarMidReverseCurl(overhand): small bar(?)x10reps x2sets
Kneeling OH RopeExt: 10kgx12reps, 15×12 – missed last set increase on chest press had me fried!

Stretching
Awesome WO!

 

Have a great week
Love Fi
🙂 xx

Advertisements

Week 4 – phase 2

image

+1lb 😦
I didn’t know what to expect with not sticking to plan, but not sure i was so bad to deserve a gain? Think,my body’s just confused & i need consistency, so no drastic plans/action, just gonna tighten back up & get back on plan, eyes back on the prize.

Mixed feelings this week…

Cheated Sat pm as planned, was VERY nom; cured Italian meats and baked Camembert with bread with a delicious red wine.
But then had an additional cheat on Monday pm; It was a bank holiday and we did lots of sorting & posting on Ebay. I hadn’t/didn’t prep my food for week and was feeling knackered and like we deserved another cheat. Mark was very good tho & went to M&S & got us a pork roasting joint & salad, so not too bad, but he was under instruction to get crisps & dips & he also got choccie pudding too! & yes, we were forced to open another bottle of red! However, quite chuffed to notice that I have lots my craving for dips & crisps, they’re just leaving me cold, and whilst I enjoyed the choccie pud, I’m not that fussed on desserts. Think mayb the sugar, both just too sweet, I’m happier having just a soya coffee. And even that I’m losing taste for with too much soya in, half what I had been liking, so there are changes/progress.

Didn’t make it to gym Monday, so planned just to shift the week along a day; gym Tues, Thurs & Sat for weights & Fri for a quick HITT session. With no loss last week planned to add extra HITT in on spare day, which this week was Wed.

I’m struggling with sticking to only 1 coffee and tea a day, I have cut down but I’m torn, I asked James’s advice for maximum effectiveness, yet I’m convinced an extra Tea & coffee a day won’t affect weight loss efforts! & they are black! Tho the extra thru day are giving me slight indigestion! Will I ever learn?! Tho seemed to be lessened with a weaker drink.
I’m struggling to not microwave foods. Again I have cut down & had asked James’s advice, but I HATE cold food, and so if I forget to take a meal outov fridge ahead of time will nuke it for 30sec to take chill off. Again, not convinced this will massively affect weight loss efforts.
Convinced that consistency and not sweating the small stuff will be what wins the day at that stage.
However, I did make sure that I did my mile walkies each lunchtime avec support socks!

Good cop half of brain is saying “You did well to not trash 4 days of diet and only 2 meals and that is big progress for you. Take that as progress/a pat on back. You also then managed to prep your food each morning getting back on plan instead of heading to Tesco for sandwiches as you would have previously done”.

Bad copy half of brain is saying ”You didn’t lose weight last week, now you’ve fucked up this week with extra cheat & missing WOs, do more cardio, MORE CARDIO! You’re 40 in October you’re running out of time, come on fat biatch!”.

I’m going to stay calm and listen to good cop, whilst taking on board that I may need to increase the cardio, gently. I have put bike in for MOT/Service so I can cycle to/from work, and plan to get am walkies going again in the not too distant future.
Altho, there was a post on FB re fasted AM cardio & it’s effectiveness, mmm, was going to post link but it’s just a FB status and not a link to an article. Overview was that fasted am cardio is effective at releasing fat into blood stream for fuel source but that this is only effective/utilized after 90mins! So you do your hours powerwalk and then the fats in bloodsteam just head back into fat cells when not utilised as a fuel source! But if I’m quite low carb, will I not use those fats in bloodstream as fuel thru am?
There’s also been quite abitov banter trashing low carb diets, I’m not counting my carbs as in an actual low carb diet which would include counting carbs frm veg, I’m just not eating complex carbs, which I think is the right thing to be doing. I’m conscious to eat plenty of veg to get some carbs/fuel.

Tuesday

Glad I went, nearly didn’t, bak wrecked – just ladeeze issues ;-P but very sore! – decided to pop a cple painkillers & suck it up!

FrontFootElevatedSplit Squat – MyFatAss: 4sets x 12reps
1 Arm DB Row – 12kgx 4sets x 12reps

Lying leg curl on bench with cable – 2.5kgx 12reps, 3.75×12, 5×12, 6.26×12
Inc DB ChestPress – 12kgx 4sets x 12reps
DuckLegPress (heels together) – 50kgx15reps, 100×15, 150×15

ZottmanCurl – 6kgs x3sets x10reps
SkullKrushers – 6kgs x3sets x 10reps

Stretching

Wednesday

Extra HITT planned, but I got in from work & felt knackered, back sore too. So I lay on bed to have a surf on ipad for 30mins with a cuppa pre-WO & Mark woke me up 2hrs later! So I must’ve needed it.

Thursday

Colluegue at work is moving in a month or so, single mum, no funds, and I felt she needed my support viewing a property more than I needed a WO.

Friday

DB StepUp: MyFatAssx10reps x4sets (did 12reps each leg – leading)
Underhand/Supinated LatPulldown: 40kgx10reps, 50×10 x4sets
BackExt: MyFatAssx10reps x3sets – really squeezing abs n glutes+hammies, OwWeEe!

FlatDB ChestPress: 14kgx12reps x4sets – tough, really focused, pecs fried!
SeatedRopeRow2Neck: 5kgx12reps x4sets

EZ BarMidReverseCurl(overhand): small bar(?)x10reps x3sets
Kneeling OH RopeExt: 10kgx12reps, 15×12, 17.5×12 – come on u fecking triceps GROW!

Stretching
Great WO!

Meeting a girlfriend today at gym to help her with posing practice, will get an extra HITT in whilst there.

🙂 xx

Week 3 – Phase 2

image

TinyBitGutted.com 😦 …no loss 😦
& with all WOs done & up 4 3 Ps thru night last night! 😉
Honestly felt like I’d lost another 3-4lb, I can see the diff, oh well it’ll show next week, I’m not stopping! I just wanted to feel like I’d really earnt/deserved cheat tonight….which was VERY nom! Had lots of cured Italian meats from M&S, baked Camembert & Soda bread washed down with a loverley red. Plan to cheat just once every 2 weeks, tho with another bank hol end of May &. w/e away n Turkey week after may aim not to cheat again till then.

NO AM walkies this week, decided to get my rest and concentrate on getting on my WOs in this week as per the programme. But I did also make sure that I did my mile walkies each lunchtime avec support socks! I think the combination really is helping shift the fluid in my legs. No, it’s not a sexy look, but if it works who gives a XXXX…not me!

Diet same-ish this week, tried steak 4 breakii, but thought I’d got a bargain & I hadn’t 😦 so ended up on mackerel & salmon alternate am’s wasn’t sure I should b having nuts with oily fish but James says yes. He’s pleased with feedback this week.
Was hoping to source great quality steak for diet/breakii, but finding it quite a bind/stressful/expensive, so plan to alternate lean steak mince & oily fish (with griddled courgette, I LOVE courgette!).

Things I’ve noticed this past 2 weeks:

1. My lower back & sciatic niggle/pain is massively reduced the day following a weights WO – noticed this week 1, not so much week 2?

2. The lymphedema/fluid retention in my legs is less after a weights WO but not so after walking. The muscle contraction are obviously key to clearing these blockages.

3. I obviously work well on fats vs carbs.
Haven’t had a complex carb all 2 weeks, and haven’t been hungry at ALL and feel great!
Sleep is massively improved with the intense WOs.
And…

4. I haven’t had indigestion or reflux at all these past 2 weeks!*
This has massively helped sleep as it was very disturbed with acid reflux.
I think this is due in main to 2 things:
No soya milk – I had been going overboard.
No alcohol – I had been going overboard.
*Well, once on Thursday PM, the coleslaw, but I think it was actually the milky coffees that
set it off, but not bad, and 2 gaviscon tabs sorted it perfectly.

Monday

Frickin AWESOME session! 🙂
DB StepUp: MyFatAssx10reps x4sets (did 10reps each leg – leading)
Underhand/Supinated LatPulldown: 40kgx10reps, 50×10, 60×10, 60×10 – hands were slipping, used tissue on last set, much better, 70next time!
BackExt: MyFatAssx10reps x3sets – did away with extra weight as could feel form going, great glute squeeze just focused without weight

FlatDB ChestPress: 12kgx10reps x2sets, 14x2sets – do 14&16 next time
SeatedRopeRow2Neck: 5kgx10reps x4sets – wow these burn the delts! Grow baby grow!

EZ BarMidReverseCurl(overhand): small bar(?)x10reps x4sets
Kneeling OH RopeExt: 5kgx10reps, 10×10, 15×10 – these fry the tris! Love em!

Stretching
Great WO!

Tuesday

Phew! Short, sharp n sweet:
HITT Sprints on stationary bike:
2min warm-up
45sec on 15 sec off x10sets – Mmm got this abit wrong, i worked harder than i needed to!
3mins cool down
Stretching
Done!
Great session!

Wednesday

Great session!
FrontFootElevatedSplit Squat – MyFatAss: 4sets x 12reps
1 Arm DB Row – 12kgx 4sets x 12reps

Lying leg curl on bench with cable – 2.5kgx 10reps, 3.75×10, 5×10, 6.25×10
Inc DB ChestPress – 14kgx 4sets x 10reps
DuckLegPress (heels together) – 50kgx15reps, 100×15, 150×12, 180×10

ZottmanCurl – 6kgs x3sets x10reps
SkullKrushers – 6kgs x3sets x 10reps

Stretching

Thursday

Really quite pleased with myself.
Had the girls round for dinner and remained strong, didn’t have any bread, potatoes, alcohol or pudding!
I did ckn wrapped in bacon (one of the girls had provided the bacon) with baby new potatoes, then the girls each brought something; booze, pitta & dips, salads & puds; cheesecake & pavlova!
I had some dips to start just with salad leaves, was disappointed no veggie crudities to dip only carbs! I had coleslaw but resisted the potatoes, I had agreed to lift a couple of the girls home to help me stay dry, I was fine, and I don’t have a major sweet tooth, so I snuck a couple of milky soya coffees for dessert and was fine.
It was a late night and I was abit tired Fri am, but felt great for having stayed dry and to plan.

Friday

DB StepUp: MyFatAssx10reps x4sets (did 10reps each leg – leading)
Underhand/Supinated LatPulldown: 40kgx10reps, 50×10 x4sets – actually dropped weight frm last time to keep really strict form, felt good, great ROM
BackExt: MyFatAssx10reps x3sets – really squeezing abs n glutes

FlatDB ChestPress: 14kgx10reps x4sets – tough, really focused, pecs fried!
SeatedRopeRow2Neck: 5kgx10reps x4sets – awesome burn on front delts, come on boulder shoulders!

EZ BarMidReverseCurl(overhand): small bar(?)x10reps x4sets
Kneeling OH RopeExt: 10kgx10reps, 12.5×10, 15×10 – doubled starting weight!

Stretching
Freakin awesome WO!

Off to see all the loverley ladeezee at BNBF club tom, was a successful action for weight loss staying connected in 2010 when I competed so plan to keep going, however embarrassing it is at this stage even tho I’m only an observer.

Have a great bank hol w/e
Fi
:-)xx