Archive | June 2013

I LOVE my life! :-)xx

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No weigh in

Had a lovely w/e (last) just pottering & spending time with hubby eating & drinking!
We popped out on Sat arvo & got caught in a massive down our we were literally soaked to the skin! Was good fun though, cos just us, & we knew we were heading home to cosy dressing gowns, nommy cheat food we’d bought & nice bottle of red.

Sunday
Had a shakey start with extra pulled pork and a couple of roasties with scramblers for breakii!
Abitov prep saw me feeling more positive. Headed to gym for legs and helping a GF with posing practice, both great sessions.
Back home, showered and had abitova low blood sugar moment, mark fed me some chkn+salad & as it was such a gorgeous evening, having been so dreary all w/e, we popped out for a little drive and a stop off at a loverly country pub. I could have had a soft drink, but I wanted a beer! But that was then the start of the slippery slope. Back home we shared beef Stroganoff for dinner, not very keto! Nor was the wine & cheese we then finished off from Sat pm’s cheat!

I thought I have got to recover from this/just let it go else I’ll do my head in.

And I did, Monday am back on it…
…Monday pm, off it!
Mark had a filling at the dentist and was feeling sorry for himself, he suggested Chinese would make him feel better! Well the seed was sown was it not! We chilled forabit and then my blood sugar dropped and I was all too easily led astray!

This whole situation would have just not occurred in prep.
Mark would’ve know better & I was waAay stronger!

I have now noticed that a big danger time for me is if I don’t go to gym of a pm. I then have too much time free at home, it messes meal times up & I run into blood sugar probs which impaired focus.
If I go to gym I have meal 4; post WO shake, as planned at 7pm. By the time I get home & shower it’s time for meal 5 and then it’s bedtime. Even if hungry/peckish at bedtime I can resist as I know I’ll get BAD indigestion eating soOo close to lying down.

So I’m going to go to gym every night.
Not for death by extreme cardio! But on non weights nights to do short 10min HIIT session on stairbiatch and some foam rollaring, which won’t hurt, well it will, like hell, but you know what I mean! I’ll do the short 10min HIIT session on stairbiatch on the weights night also (at endov session).

Tuesday
Beating myself up quite well today.
I just feel so *insert stern expletive* useless. Not in that I can’t do anything, I know I can, my body works fine I’m in perfect health! but I just don’t. I’m constantly sabotaging myself!
Why am I even bothering to write this blog, I’m *insert stern expletive* crap! Who finds this *insert stern expletive* motivating?! Not me!
I thought a while ago I would continue to post regardless to show real life struggles, in the hope it would be therapeutic for me and emphatically motivational to some, but I’m not sure this is helping anyone now, it’s just embarrassing!

I need a positive affirmation eh?
Thinking the above thoughts are not going to get me moving forward, forging a new more positive mind set eh?

Wednesday
Had a little epiphany!…My life is PERFECT (apart from my weight).
Now I know I knew this already but it really just hit home today.
I’ve chatted with a few people this week about how I’m feeling at mo & loadsov people were VERY emphatic, was nice.
One I spoke to mentioned what a struggle it was/is to meet a partner, can’t be bothered to date, just wants to skip to arvo movies and snuggles & the comfort of a relaxed strong relationship. The conversation really hit home with me, left me quite emotional. Mark & I are incredibly lucky to have each other; best friends, soul mates, lovers and all round amazing marriage!
We have each other.
We have our health.
We have a gorgeous home.
We have sufficient/surplus sustenance.
First world problems eh.
I thought I was grateful for my lot, well I really am, I know how fortunate we are, but I really should look after my fortunate position more and use my fortunate position to kick some weight loss ass and motivate some others in less fortunate positions eh?

Thursday
Feeling soOo much better.
Have re-jigged dinners in meal plan.
I ALWAYS feel hard done to not cheating on a Fri pm. But I like cheating on a Sat pm!
So I have moved low carb wraps (lamb+chkn, nom!) to a Fri pm and ordered some Waldens dressing to go on them, will feel indulgent, but is totally on plan.
Sat pm is steak with cabbage mix, bacon bits and cream, which actually shouldn’t kick me out of keto, but extremely nommy! Or a cheat meal if we want, no doubt a nice glass of red will accompany whatever!
Sun pm will be stir fry, but a nice one from M&S, but more expensive but waAay more tasty than Tesco, nicely moving back to tighter keto for the week.

Friday
Had friends round for dinner; roasties, lamb, salad & a few glasses of red, with some salted caramels for dessert, nom!
VERY funny, guests didn’t care for salted caramels, never tried them before & they do have a very sweet tooth, was hilarious seeing the expressions on their faces!

Saturday
Just taken delivery of months shopping, love putting it all away, feeling organised & positive for the month ahead.
Pottering kinda day, bitov prep and a leg WO at some point ahead of road trip to the Southern BNBF qualifier tom in Bognor Regis.

Any ideas/statements for formulation of my daily affirmations gratefully rec’d.
🙂 xx

Yet again…Meh

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Meh… No change 😦

Feel a LOT slimmer and moving soOo much better, but had an uber stressful week so mayb holding water with excess cortisol?

A few unplanned extras just eggs on salads for dinner, nothing that should’ve pushed me outov keto, but need to reign that back in.

Meal 1 – Breakii (8am): 5 whole eggs + 4 egg whites
Meal 2 – Lunch (12pm): 220g Chkn + 150g green beans + TblSp EVOO
Meal 3 (4pm): 50g Shake (isolate Meal 4 – PostWO (7pm): See meal 2
Meal 5 – Dinner (9pm): 200g red meat + Salad leaves + 100g broccoli + TblSp EVOO

3 outov 5 nights had extra eggs and 1 night we had low carb wraps, actually very nom & only 3g carbs each! BUT not on plan. Bit annoyed when I took time to weigh veg & oils carefully.
Not hungry thru day tho & thirst under control.

WOs took abitova hit this week. I just don’t have time to do the lunchtime walks, all others spot on tho. So with combination of unplanned extras mayb cost me my 1lb loss?
Will increase cycling to 40mins to work each day, with 40mins back on cardio days & just 20 on gym days, also gonna add 10mins stairbiatch after weights, did on Tues & felt good but tough & not a lot of extra time to add, but could really shake things up, will increase each week on the 10mins.

Mon
CardioDay: Cycle commute to & from work 40 mins each way

Tues
GymDay: Cycle commute to & from work 20 mins each way.
Push
DB Inc Press: 12kgsx15reps, 14×10, 16×5, 16×5, 16×5
MilitaryPress: 10kgsx15reps, 12.5×5, 15×5, 17.5×5, 17.5×5
CableX: 5kg(each stack) 5x15reps, 6.25×10, 7.5×5, 7.5×5, 7.5×5
PressUps: (on kness) x15, x10, x5
AbRoutine
Stretching
Good session
:-)xx

Wed
CardioDay: Cycle commute to & from work 40 mins each way.

Thurs
GymDay: Cycle commute to & from work 20 mins each way.
Pull(Push/Legs)
DB SLDL: WarmUp = 12x15reps
14×10, 14×5, 14×5, 14×5 – meh 😦 not as strong as last week, only 14s avail, so slooowed cadence down, great squeeze still worked hard 🙂
Rows: WarmUp = 15kgx15reps, 20x10reps, 25×10, 30×10, 35×5, 40×5 – great increase! Felt awesome! 🙂
Pull-Ups: WarmUp: 70kgs x15, 60×10, 55×10, 55×5, 55×5 – AWESOME stretch/full ROM, frickin LOVE these! 🙂
MyFloorAbRoutine
Stretching
GREAT session
:-)xx

Fri
CardioDay: Cycle commute to & from work 40 mins each way.

Sat
Rest day.
YaY! Cheat meal tonight!
Heading to local museum today who have anniversary celebrations of back to back 12hr races on the worlds 1st motor race course! Lots of cars, stalls, food, drink & a loverly stroll on a gorgeous day.
http://www.brooklandsmuseum.com/index.php?/double12/

Sun
Legs & prep planned & helping a friend with some posing practice.
Legs last week:
LegPress: WarmUp = 50kgx15reps
100kgx10, 150×10, 150×5 – slower cadence last set
SumoSuat: 22kgx15reps, 24×10, 26×5 – OwWweEe! Hit the glute/ham tie in great!
Lunges:
TRX+MyFatAss x10reps(each leg)x3sets
Stretching
Sweating LOTS – GREAT session!
:-)xx

Meh

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Meh… -1lb 😦

I know its a loss not a gain & its a pound, was just expecting at LOT more for week one 😦

Meal 1 – Breakii (8am): 5 whole eggs + 4 egg whites
Meal 2 – Lunch (12pm): 220g Chkn + 150g green beans + TblSp EVOO
Meal 3 (4pm): 50g Shake (isolate Meal 4 – PostWO (7pm): See meal 2
Meal 5 – Dinner (9pm): 200g red meat + Salad leaves + 100g broccoli + TblSp EVOO

Have taken time this prep to properly weigh veg and i was actually as much as 50g over on broccoli each day. Will be careful to not go over on oils either this week.
Hopefully just tiny bit tighter with diet will get a better loss this coming week.

WOs were all spot on this week:

Mon
Quite hungry & crazy thirsty despite being on 3+L a day!?
CardioDay: Cycle commute to & from work 30 mins each way + 30min walk at lunchtime.

Tues
Still quite hungry & crazy thirsty.
GymDay: Cycle commute to & from work 20 mins each way + 45min walk at lunchtime.
GymPM: Push
DB Inc Press: 10kgsx15reps, 12×10, 14×5, 16×5, 18×7
MilitaryPress: 10kgsx15reps, 12.5×5, 15×5, 17.5×5, 20×5
CableX: Oops! Forgot this!
PressUps: (on kness) x15, x10, x5
AbRoutine
Stretching
Good session
🙂

Wed
On advice from chaps on forum added abit more salt to diet, in eggs, and that seemed to help raging thirst. Hunger disappeared too, almost forgetting to eat! Which is totally unheard of for me.
CardioDay: Cycle commute to & from work 40 mins each way + 45min walk at lunchtime.

Thurs
Still not hungry and thirst ok.
GymDay: Cycle commute to & from work 20 mins each way + 45min walk at lunchtime.
Pull:
DB SLDL: WarmUp = 10x15reps
12×10, 14×10, 16×7, 18×5 – WTF??!!?? MAJOR increase in strength!
Rows: WarmUp = 15kgx15reps, 20x5reps, 25×5, 30×5, 35×5
Pull-Ups: WarmUp: 70kgs x15, 60×10, 55×5 x3sets – WTF??!!?? MAJOR increase in strength!
MyFloorAbRoutine
Stretching
GREAT session
🙂

Fri
CardioDay: Cycle commute to & from work 40 mins each way + no walk at lunchtime, visiting a friend.

Sat
Rest day.
Lovely cheat with friends, drank too much wine, but was nice.

Sun
VERY productive am, despite being abit tired/hungover, all prepped, washing done, dishwasher on+emptied, back track with diet, ready to hit the gym; Legs in a mo.

🙂
Xx

Oh FFS!?!

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4days excess = +4lb bloating & water retention

4days bak on track = -4lb bloating & water retention

Meh, well at least I’ve maintained?!

Mon 20th – Wed 22nd: Made it to gym and stuck to diet.

Thurs 23rd: MAJOR wobble; hormones, both emotionally and giving me horrible back ache, and *insert own expletive* rubbish weather! Just couldn’t be arsed for the little results I’m getting, so we had pizza & a bottle of wine! Was very beige and very nom!

Friday 24th: Sandwich binge! After work we got train up to Newcastle for a little anniversary trip away.
2 hours delay meant we didn’t get to hotel until midnight, but at least with a 2hr delay we can claim a full (return journey) refund! And at least we had a 1st class comfy seat with plenty tea!
The main event of the trip was hubby, via Barclays Premier Acc, got to have a kick around on the pitch at St James’s! It was an opportunity not to be missed. He thoroughly enjoyed himself, but literally could not move on Mon LoL. I got to be a WAG for the arvo chatting in the directors box!

Thoughts…

Bit disillusioned with current diet/training/trainer 😦
A good friend commented that she thought my cals looked high, I have no idea what they are/were, I just go by food weights and adjust, but it got me thinking..
…Update email exchange to James was then abitova cheeky test & I didn’t really get the response(s) I wanted 😦
There must be something wrong if the brief is not being fulfilled and I’m not sticking to plan/wanting to stick to plan; The brief was WEIGHT loss for 40th.
I haven’t stuck to plan 100%, why?

I don’t think James has helped/questioned/motivated me enough.
I wasn’t sure what our relationship would be, but it’s not materialising into what I want/need.
Thinking back to comp prep it was really strict from where I was at.
I’m not sure current programme is/was strict enuf for me to stick to, too much room to cheat?
James might’ve ‘got’ me more being F-2-F but he’s an hour away so that’s not gonna happen often enough.

I’ve discovered the Dave Palumbo diet (DP).
It’s along the same lines as Smarter Science of Slim; no complex carbs, but a step further being keto; officially low carb, forcing body to hit fat stores for fuel.
These 1st 2 clips explain it really well I think:

http://gymblog.co.uk/diet-and-nutrition/dave-palumbo-diet-bodybuilding-keto-diet/

And he seems like a really sweet knowledgable bloke 🙂
So new plan is pretty hard core, but no room for ‘tweaking’ AND a weekly cheat is authorised/recommended, I need that for Mark to not worry/get pissed off and it helps me focus on the week knowing that I can have ‘it’ if I want ‘it’ just on my cheat meal.

Meal 1 – Breakii (8am): 5 whole eggs + 4 egg whites
Meal 2 – Lunch (12pm): 220g Chkn + 200g green beans + TblSp EVOO
Meal 3 (4pm): 50g Shake (isolate Meal 4 – PostWO (7pm): See meal 2
Meal 5 – Dinner (9pm): 200g red meat + Salad leaves + 100g broccoli + TblSp EVOO

Tried it couple of days this week (bar dinner) & seems fine, I was abit hungry, but people say the 1st 4 days are the worst as body adjusts energy systems; fat vs carbs, & I was prob aggravating hunger with still having the carbs at dinner LoL!
It does seem like a LOT of food/protein/cals but that’s what been recommended for my weight, so thats the starting point (to adjust from if necessary). A LOT of people hav tried & tested it over the years so who am to argue/tweak!?
It is sub 10g carbs p/day! Some people can get away with 40g, some even more, but I’ll go with the recommended super strict as I’m on a deadline eh!?

Feeling confident that a stricter approach will work better & I get my beloved eggs back for breakii YaY! Thought even I might struggle with that amount, but totally not LoL!

The deadline is 5 months away = 20 weeks
With 60+lbs to lose that’s 3lb p/wk loss!!??!!
Week in, week out, for 5 months!!??!!
Not gonna happen eh?!
BUT, I’m gonna hav a damn good try!

Got my bike fixed this week and did a couple of commutes.
LOTS of Steady State CV (SSCV – as opposed to HIIT; High Intensity Interval Training) is recommended for DP keto.
Even did my am walkies before cycling!
But each session should be at least 30min, which am walkies is, could be more; 40mins but that’s easily extended.
Commute is only 20min, so need to extend that abit…double!?!
Seems like a lot of cardio b4 work! But if I can…& it’s not intense cardio…& I’m on a deadline!

Training wise going back to 3 day split, with increase in cardio thinking legs Sunday after Saturday rest/off, then cardio Mon/Wed/Fri & other 2 weights sessions Tues/Thurs. Legs will VERY much need the rest Sat!

For help/accountability I’ve enlisted the assistance of the loverley Alex at David Lloyd.
He’s very young, very cute…but more importantly very knowledgeable & VERY enthusiastic.
He’s agreed to give me 10mins of his time each week for weigh in & a chat. We’ve also hooked up on FB so he can keep an eye on me & I see him in the gym most evenings to say ‘hi’.
We have similar views on diet & training, but the agreement is our relationship is more discussion than prescriptive, I know my shit, I just need help to get my act together & have somebody impartial tell me each week “it’s ok, keep calm, just KEEP GOING!”

I also feel boosted by friends this week, thank you, was just what I needed…
A very good friend chased my missing blog last week – a well needed friendly nudge, ‘hi flick’ *waves* 🙂
A couple more people subscribed to my blog, ‘hi folks’ *waves* 🙂
A contact at one of the co.s I deal with at work mentioned that he regularly reads blog, I am his inspiration! How loverley! ‘Hi Rob!’ *waves* 🙂
An ‘old’ forum friend found me & left THE most loverley comment on week 6’s blog, was really touched, ‘hi Donna’ *waves* 🙂

So with deadline now looming ever closer lets do this!
Have an awesome week all
:-)xx

Ps. Think I discovered that formatting issues are regards PC vs iPad etc.
I’m on iPad now, & looks great, but sure formatting will be out if viewed on PC!? Bit rubbish, but there you go!