Thursday 30th August 2012

Food diary: (eating big for stimulant free legs day tomorrow morning!)

WORKOUT 1

10.00: 50g Oats, 1 1/2 scoops when protein
12.30: 3 x chicken drumsticks
14.30: 100g quark, 1 scoop when protein
16.30: atkins protein bar

WORKOUT 2

18.30: 100g quark, 1 scoop whey protein
21.00: grilled chicken breast, chirozo, tomato sauce, vegetables, mozzerella, 4 chips (PUB),
22.00: wholemeal flour, butter, argave syrup

NB: since I have avoided flour until recently I have noticed that after consuming it often leads to pain and bloating (not attractive not fun!) - so in terms of starchy carbs I will stick with
oats and wholegrain rice, avoiding wheat as much as possible. On a more positive note however it is much easier to keep my sweet tooth at bay and not order desserts when out for dinner - although it does take some strong will power to watch my little man munch his way through a chocolate brownie and ice cream.

Workout 1 - cardio
(08.30-09.15)

15 minutes spin bike
15 minutes treadmill 10km/h
15 minutes abs

Workout 2 - back

Wide grip pull up
10 x 2 -12kg

Lateral pull down
10 x 40kg x 1, 8 x 60kg x 1, 6 x 60kg x 4

Barbell bent over row (overhand grip)
12 x 25kg x 4

Single arm bent over dumbbell row
12 x 14kg, 10 x 16kg, 8 x 18kg, 6 x 20kg

Standing bent over flyes
12 x 6kg x 3

Cable reverse flyes
10 x 3.75kg x 3 (shoulder pain!!)

Iso lateral dy row
12 x 40kg
Single
12 x 20kg, 10 x 25kg, 8 x 30kg (es)

Wednesday 29th April 2012

Food diary:

10.00: Handful Almonds
11.00: Whey Refresh
13.30: 3 x grilled chicken drumsticks
15.30: 30g whey protein, 100g quark
18.00: 2 x grilled chicken drumsticks, 12 almonds, 30g cheese

WORKOUT

21.00: 3 x chicken drumsticks, 30g whey protein, 100g quark
22.00: 30g wholemeal flour, 10g butter, argave syrup

Workout - shoulders (tired workout)
(20.00-21.00)

Dumbbell shoulder press
15 x 12kgs, 10 x 14kgs, 8 x 16kgs x 3

Dumbbell shoulder raise
8 x 10kgs x 6

Dumbbell upright row
12 x 12kgs x 1, 10 x 14kgs x 3

Standing alternate arm shoulder press (power)
18 x 10kgs x 2

Superset - slow 180o raise --> frontal raise
8 x 6kg --> 8 x 6kg x 3 each side

Shoulder press machine EXHAUSTION
30 x 15kg

Pre training supplements

Before I started training "intensely", coffee was my pre training fuel. A double espresso 10 minutes before a workout used to give me the buzz I needed. However as life has got busier and training got harder - I have relied on my coffee more and more to get through the every day tasks. This has meant that on occasions I have needed a new "buzz" to stimulate my mind and body prior to a workout - however to be  honest I HATE the feeling pre-workouts give me and struggle to eat and sleep afterwards.


Common ingredients in these such products include the hugely questioned and sometimes banned substance 1,3 Dimethylamylamine. This is a powerful natural stimulant which acts as a norepinephrine releasing agent meaning that commonly feelings of increased energy and focus are noticed. Sometimes elation is also noted (which happened to me the FIRST time I took this) which could be because it may stimulates dopamine (happy hormone) release. However the after effects of this can be unpleasant, depression, extreme fatigue and irritability have been noted.

The well known caffeine is  almost always included in these such supplements. This again is a natural stimulant that increase energy and focus which in turn may increase strength and power. But with your average cup of coffee containing about 100mg of caffeine, this amount is increase by 50% in just one serving of a pre workout stimulant. The side effects can vary but although the amount of caffeine has not be revealed in USP Laps Jack3D the two times I have taken this it has given me a left sided ache directly behind the eye - which also happens when I drink too much coffee implying that this pre workout supplement is extremely high in caffeine. A study performed by Nancy University in France commented that:

"The only likely mechanism of action of the methylxanthine is the antagonism at the level of adenosine receptors. Caffeine increases energy metabolism throughout the brain but decreases at the same time cerebral blood flow, inducing a relative brain hypoperfusion. Caffeine activates noradrenaline neurons and seems to affect the local release of dopamine. Many of the alerting effects of caffeine may be related to the action of the methylxanthine on serotonin neurons."

 It also concluded that caffiene has a negative effect on anxiety and sleep which is person dependent depending on their sensitivity to methylxanthine. 

Creatine is a common ingredient in many pre training supplements - normally in the monohydrate form. There are many arguments surrounding creatine - but in my opinion it is safe to use and assists in muscular strength and endurance.

Beta Alanine is a naturally occurring amino acid which when taken increase intramuscular carnosine production which in turn increases muscular endurance and stimulates greater muscular growth.

Finally another common ingredient used is Alpha Keto-glutarate which acts as a vasodilator meaning more blood flow and therefore oxygen and nutrients to the muscles. This means the muscles can not only increase in power and endurance but it also improved recovery rates.

Along side Jack 3D I have tried two other products - well so I thought -  after closer inspection I realized that they are exactly the same product provided by two companies at two very different prices.

Feel Free Nutrition's Extreme Training Boost at £0.42 per serving describes itself as

"The Ingredients of Extreme Training Boost have been carefully blended to give the most intense shirt-ripping power, concentration and strength you have ever experienced!

This Product will give you the drive, the will, and the energy to smash through your goals in every training session" http://www.feelfreenutrition.com/products.php?product=Extreme-Training-Boost-%252d-500-grams

Jst Jodie's Rage 212 Extreme at £0.80 per serving describes itself as.

"JST Jodie® RAGE212 has been carefully blended to give the most intense shirt-ripping power, concentration and strength you’ve ever experienced. This product will give you the drive, the will, and the energy to smash through your goals in every training session." http://www.jstjodie.co.uk/index.php?main_page=product_info&cPath=207&products_id=162

 As well as identical descriptions, they both have identical properties: So I was a bit shocked at the 100% price increase just because of the branding.

TYPICAL ANALYSIS:	Per 5g Serving Kcal 12 Carbohydrates 3g Of which are sugars 2.8g Fat 0.4g of which are saturates 0g Alpha-Keto-Glutarate 800mg Beta Alanine 750mg Creatine Monohydrate 200mg Caffiene 150mg 1,-3-Dimethylamylamine 24mg

I think there is definitely a place for pre-workout supplements if used safely in moderation. As shown above it is defiantly worth doing research and shopping around before opening up your wallet. Personally the side effects can be too extreme for me so I think I will try to stick with a traditional black coffee prior to my intensive workouts if I feel the need for a BUZZ with the occasional dip into the pre-workout supplement world when things get tough!

Tuesday 28th August 2012

Food diary:

WORKOUT 1

10.00: 6 almonds
10.30: 50g oats, whey protein
14.45: 2 grilled bacon, 1 whole egg, 3 egg whites, spinach, grilled vegetables, protein cake (whey protein, egg, stevia, quark)
16.00: almonds and raisins

WORKOUT 2

19.30: Whey protein shake, protein cake
21.00: Grilled chicken, roasted vegetables, 30g cheese
21.45: Protein chocolates (quark, 60g whey protein, 10g butter, water, 100% coco powder, stevia)

Workout 1 - Cardio
(09.00-09.45)

15 minutes moderate running treadmill
15 minutes moderate x- training
15 minutes abs

Workout 2 -Quads
(17.00-18.15)

Leg extension
100 rep (20 x 5) drop set - 55kg --> 30kg

Front squats
15 x 20 kg x 1

Front squat superset --> Bench lunges
15 x 25kg --> 12 x 10kgs each leg x 4

Sumo sqaut
15 x 18kg x 4

Squat jump
15 x 7kg x 3

Leg press
75kg x 12 x 3

Bicep blast:

10 x body weight pull ups
Close grip barbell curls 15kg x 12 --> Barbell curls 20kg x 8 --> Dumbell curls 8kgs x 10 (x2)

Carrot cake

Love carrot cake, but don't love the sugar it contains? Here is my secret recipe to an indulgent, rich tray baked carrot cake that is high in protein and has no added sugar!

Serves 12 - 15

Ø  50g wholemeal flour

Ø  50g hemp protein

Ø  50g whey protein

Ø  5g stevia

Ø  55g butter

Ø  75g quark

Ø  2 whole eggs

Ø  200g carrots

Ø  25g shredded coconut

Ø  1 tsp cinnamon

Ø  ½ tsp mixed spice

Ø  ½ tsp ginger

Ø  150-200ml water

For the icing:

Ø  200g Quark

Ø  60g Whey protein

1.       Grease and line a square baking tray  and preheat oven to 180oC

2.       In a mixing bowel combine all the dry ingredients - hemp protein, whey protein, stevia, coconut, cinnamon, mixed spice and ginger.

3.       In another bowel mix quark, butter and eggs to an even consistency and combine with the dry ingredients, ensuring all ingredients are mixed well.

4.       Peel and grate 200g carrots and add to the mixture.

5.       Slowly add cool water to rehydrate the protein until it forms a thick liquid consistency and place into baking tray and bake for 25-30 minutes. (Warning - the hemp protein means this will not look appealing at this point - just wait until its baked!)

6.       For the icing combine quark and vanilla whey protein and cover cake once it has cooled.

Macros (per serving) 120kcals, 15g protein,4.7 g net carbohydrates, 4.6g fat

To increase calories add walnuts, almonds and dried fruit.

To decrease carbohydrates switch wholemeal flour for ground almonds.

Monday 27th August 2012

It has been a week since I started blogging and it is helping me keep on track (most of the time). Thanks to all those for their advice so far - any suggestions are much appreciated. This week I have managed a PB on  1RM deadlift in addition to learning how to "throw" the heavier dumbbells up when doing chest and shoulders so I can now lift heavier when training these muscles!

I am still attempting to have carbs at least once a day and am going to invest in a post workout supplement with some carbs in too as this will help with the protein absorption into the muscles. BCAAs and glutamine are other supplements that I am going to fully research into a most probably give a go!

Another early post as I am off to Nandos to feed up as the past couple of days have severely lacked in protein!

Rachel x

Food diary

10.00: 50g oats, whey protein

13.00: almonds, raisins

WORKOUT

17.30: Protein shake, protein cake (whey protein, quark, eggs)

20.30: Nandos...1/2 chicken, vegetables, 1tbsp rice

21.30: Protein cake (whey protein, egg, quark, wholemeal flour)

Workout - Upper chest
(16.00-17.15)

Incline dumbbell press:
12 x 12kgs x 1, 10 x 14kgs x 1, 10 x 16kgs x 1, 6 x 18kgs x 2, 5 x 18kgs x 1, 10 x 16kgs x 1, 8 x 16kgsx1

Incline alternate arm dumbbell press:
8 x 14kgs, 18 x 12 kg x 1, 24 x 12 kg x 2, --> increased inlcline 24 x 12kgs

Incline dumbbell flye:
12 x 10kgs x 1, 10 x 12kgs x 3

Press ups to exhaustion

10 minutes core training

Sunday 26th August 2012

So, despite sticking to a grand total of three vodka diet cokes last night and dancing my heart out - today was a slight (total) right off. I simply will not be able to drink alcohol throughout the duration of my training. Not only can I barely function as a human being, but I struggle to eat properly and working out well - pointless!

Food diary:

15.00: Handful of almond and raisins

WORKOUT

18.00: Protein bread, 1 whole egg + 3 egg whites, 30g cheese, 6 x 90% coco no added sugar chocolate

21.40: chicken breast, 15g cheese, 6 almonds, high protein carrot cake
Workout:

30 minutes moderate intensity cardio
30 minutes core training - weight plate side bends, chair leg lifts, woodchops, back extensions, sit ups, crunches, oblique crunches

Saturday 25th August 2012

For some reason I had no "get up and go" this morning. Maybe it was my body informing me I needed a rest? Maybe it was the cheat McFlurry? Or maybe its the reintroduction of carbohydrates? Or maybe it was just 'one of those days'? Regardless of whatever it was, I dragged my deadlift DOMS suffering backside to the gym for a gentle arms workout.

The arms workout was motivated by a visit to Adam yesterday - who is just making sure I keep myself on track. He measured my body fat originally (14% back in July and I wanted him to recheck it. For some reason I carry all my fat on my triceps. If they alone were to predict my total body fat it would come in at a whopping 21%, however if my body fat was based on my back or tummy measurement it would bring me in at 9%, with my biceps slightly higher at 10%. So it was concluded that I am currently around 13% by Adam's readings and he feels (hopes) that my fat arms will 'melt', whilst I am dieting next year. So although I realise that I cannot target fat burning I just felt the need to work my fat arms a little!

For now I need to focus on strengthening muscles as much as possible ensuring low G.I. carbohydrates are consumed regularly. So that is what I intend to attempt to do, hopefully the addition of carbohydrates will mean I can drop of the pre-workout stimulants such as caffeine, green tea and creatine. Currently I am a bit of a caffeine addict so cutting down could help me sleep a little better.

Food diary

09.30: 50g oats and whey protein

WORKOUT

13.30: Protein muffin (@130kcal, 14.5g protein)

15.30: 4 x grilled chicken drumbstick meat

16.30: Handful cashew nuts, 5 x cherry tomatoes

18.30 Chicken stir fry, vegetables, cashews, 4 x 90% coco dark chocolate

Now I am posting this a little early as I'm heading out with the girls tonight. I have not drunk alcohol in a little while, so going to stick to just a couple of vodka and diet cokes before going out and hit the dance floor to burn off that McFlurry. Will update the blog a little later.

03.00 chicken breast, root veg crisps, 2xveggie sausages, 85% coco chocolate
Workout - Biceps and triceps
(12.00-13.15)

Incline dumbbell curls:
12 x 8kgs x 1, 6 x 10kgs x 3

Hammer curls:
12 x 10kgs x 3

Preacher curls: (hate these - hurt my wrists!)
12 x 15kgs x 3

Lying pulling dumbell curls:
8 x 18.75kg x 1, 6 x 21.25kgs x 3

Close grip barbell bench press:
10 x 20kg x 1, 10 x 25kg x 3

Decline dumbbell bench to tricep extension:
10 x 12kgs x 1, 10 x 14kgs x 3

Tricep kickbacks
12 x 12kg x 2

Tricep extension with cable pulley
20 x 18.75 x 2

Friday 24th August 2012

Food diary

08.00: Whey protein shake

WORKOUT 1

10.15: Protein bread (Hemp protein, Egg white, superveg), 1 x egg, 1 x white

WORKOUT 2

13.30: Protein shake

15.30: Grilled chicken breast, avocado, salad, mustard, vinegar

16.30: Protein carrot cake, 2 x no added sugar 80% coco chocolate

20.30: Grilled chicken and vegetable skewers, 2 tbsp wholegrain rice, salad

21.30: McFlurry (oops-cheat meal!!)


Workout 1
(08.00-08.40)

40 minute cycle (20 minutes HIT + 20kg weight)

Workout 2 - Legs
(11.30-12.45)

Deadlift:
12 x 50kg (warm up), 12 x 60kg, 8 x 80kg, 4 x 100kg, 1 x 110kg, 12 x 80kg, 8 x 80kg x 2

Squats (arse to grass!)
12 x 20kg, 10 x 40kg, 8 x 50kg, 5 x 60kng (failed at bottom on 6th rep), 12 x 40kg x 3

Overhead squat:
8 x 20kg

Clean and press:
8 x 20kg, 8 x 30kg

Single leg lunges (each side)
12 x 40kg x 2


My 110kg is a PB, having put on a kilo (55kg) - I am still managing to deadlift double my body weight. Hopefully next leg session I can push it up another 2.5kg! Deadlifts do however ruin my hands!

After workout two I experienced acetone breath (sounds hot I know). This is a kind of sweet tasting (but not a nice sweet) at the back of the mouth as well as a dry mouth. It happens when the body is uses ketones as fuel - these are formed by the breakdown of fatty acids. As I don't presently want to burn fat I need to make sure I have a carbohydrate source before working large muscle groups. This will ensure that glucose (from carbohydrate and also from muscles and the liver) is the primary fuel source used to prevent the breakdown of fat or proteins.

Thursday 23rd August 2012

Today I met the reigning champion of S.E. NABBA (senior male) . I was one of the only three pupils studying the Level 4 Diploma in Obesity and Diabetes Management and it just so happened that experienced body builder Paul Ehren was taking the same course. So obviously I had to ask him a few honest questions about my new venture.

Paul has been competing for 12 years, he also has his own gym in Essex thats primary focus is on health. He would not consider training someone for contest without them having their bloods taken first, this allows him to provide bespoke training and nutrition advice along with establishing whether any pharmaceuticals they may have tried in the past have caused any long term damage.

 It became evident within the first five minutes of meeting him that this man has not only vast knowledge about his sport but also a quite overwhelming amount of passion. The conversation we had about females in the bodybuilding industry was frank and honest, which I appreciated.

From our discussion and researching the subject it is obvious that I want to compete in fitness category due to the extreme lengths that physique competitors go to increase lean muscle mass and reduce body fat. The long term effects of some pharmaceuticals used to achieve that category of figure can be irreversibly damaging both mentally and physically.

It is scary the lengths that some people will go to in order to achieve their desired look. There are obviously those that use banned methods but there are also many who don’t and see it as a challenge. It is easy to see how obsessive this industry is, however looking at the broader picture I believe that it is about balance. I am lucky that I simply cannot let this overtake my life, I have a 3 year old to look after, a full time degree to do alongside my personal training and studio instructing.

I don’t expect to be winning trophies, I’m just up for the challenge. Standing on stage is a scary thought right now, let alone standing on stage in a line up of gorgeous women in nothing but a bikini!

Food diary: 

08.00: Whey refresh (Reflex 40g protein, 0g CHO)

11.30: Protein muffin (@ 130kcal, 14.5g protein)

WORKOUT 1

14.00: Protein shake

15.30: Protein shake, 12 almonds

18.30: Handful raisins

WORKOUT 2

21.30: 3 X grilled chicken drumbsticks, 3 x small protein bread slices, mustard, spinach

22.00: Protein carrot cake

Workout 1 Shoulder blast

(1.15-1.45)

Cable pulley upright row:

Warm up

Dumbbell shoulder press:

12 x 10kgs x 1, 10 x 12.5kg x 3

Dumbbell raise:

8 x 8kgs x 4

Frontal raise:

8 x 6kg x 2

Standing power shoulder press:

10 x 8kgs x 1, 10 x 10kgs x 2

Single arm dumbbell raise:

8 x 10kg x 2 each side

Slow 180o raise:

8 x 5kg x 3 each side

Workout 2 - cardio 

(5.30-6.15)

7km run on treadmill

75 press up

10 minute abs

Paul tested my body fat today and it remains at 14%. I have been advised not to go below this until i start cutting so will try to remain at 14% until February.

Wednesday 22nd August 2012

Food diary

WORKOUT 1

10.00 Protein bread, spinach, scrambled eggs (1 whole + 2 whites)
12.30 2 x grilled chicken drumsticks
14.00: handful almonds and raisins
17.30: handful cashews, 2 x lean ham slices
19.30: white fish, broccoli, tomato

WORKOUT 2

22.30: Protein "carrot cake", 2 x no added sugar chocolate pieces

Workout 1 - fasted

20 minutes kettlebells (@home)

Workout 2 - cardio, finish biceps (@home)

15 mins stepper

GVT Barbell bicep curl: 8 x 20kg x 8

Hammer curl: 12 x 8kgs x 3

Tuesday 21st August 2012

Food diary

WORKOUT 1

10.00: 50g Oats, Whey protein shake, blueberries, almonds
12.30: 2 x grilled chicken drumbsticks
14.30: 2 x protein cakes (@ 130kcal, 14.5g protein each)
16.00: handful almonds and raisins

WORKOUT 2

18.30: Whey protein shake
20.45: Grilled chicken, salad, dressing - vinegar + mustard, protein bread croutons - egg white powder +  
           super veg + hemp protein
21.30: Carrot cake large- hemp protein, whey protein, carrots, quark, reduced fat spread, egg, stevia,    
           wholemeal flour, shredded coconut,



Workout 1 - Cardio
(9.00-09.45)

20 minutes spin bike intervals
10 minutes x-trainer HIT
Stretching

Workout 2 - Back and Biceps
(5.00-6.15)

Wide grip chin ups:
3 unassisted, 12 x + 12kg, 5 x 5kg

Wide reverse grip pull downs:
12 x 30kgs x 1, 10 x 50kg x 1, 6 x 60kgs x 3, 12 x 50kg x 2

Bent over incline dumbbell raise -> Standing bent over raise  (Superset):
15 x 6kg -> 8 x 6kg x3

Barbell Row:
8 x 30kg x 1, 12 x 30k x 1, 15 x 20kg x 3

Single arm row:
15 x 12kg, 15 x 14kg, 15 x 16kg, 12 x 18kg

Alternate dumbbell curls:
15 x 8kgs x 3

Concentration curls:
12 x 6kgs x 2

Close grip hang 90o:
10 seconds x 2 FAIL


Notes: A traffic jam meant that the usual 10 minutes to drop my Finnley off at nursery and head to the gym meant that we spent 1 hour and 20 minutes in the car , leading to delayed workout and therefore late breakfast. This means I had been up 3 1/2 hours without eating, LESSON LEARNT: always ensure protein shakes are kept in the car.

Blueberry Muffins (high protein, low carb)

Due to the dreaded sweet tooth I have to include some "treats" into my diet to remain sane - well trick my mind into thinking I am having treats. I found a way about a year ago to increase my protein intake whilst also getting my "sugar" kick. To use protein powders to bake with, I have tried a huge different variety - whey, hemp, pea, casein and all work best with different products. 

My initial concern with heating protein was that it may become less nutritious - however after reading around the subject I believe that although heating is likely to denature and therefore change the chemical structure of the protein it does not mean it is no longer nutritious. It simply means that the protein may have changed slightly and that change may be temporary or minimal.

So today's baking venture was Blueberry Muffins and I have to admit, they are AMAZING. (and I don't particularly like blueberries!)

Macros per muffin: 130kcals, 14.5g protein, 0.43g net carbohydrates, 5g fat

Serves 8:

Ø  100g Whey Protein

Ø  55g Quark

Ø  55g Reduced fat spread

Ø  10g Ground Almonds

Ø  5g Stevia

Ø  2 Eggs

Ø  1g Baking powder

Ø  120ml cool water

Ø  30 Blueberries

1.       In a mixing bowl add quark, reduced fat spread and stevia and combine until forms an even consistency.

2.       Add eggs and beat well until the mixture is smooth, with no lumps

3.       Mix together dry ingredients – whey protein, ground almonds, stevia and baking powder and add this to the wet mixture. Combine well.

4.       Slowly add the water until a running mixture forms

N.B.: Whey protein powder needs to be rehydrated prior to cooking, otherwise a brick like texture will form.

5.       Leave in the fridge for at least 60 minutes

6.       Preheat over to 180oC and line a muffin tray with 8 muffin cases

7.    Pour into the cake cases and bake for approximately 20 minutes

Monday 20th August 2012

Food Diary

09.00: Whey protein shake (water)
11.30: Reflex whey refresh
13.30: Grilled chicken breast
15.30: Atkins protein bar
           WORKOUT
18.30: Whey protein shake (water), 1/2 banana
21.00: Handful almonds, 2 pieces no added sugar 90% cocoa dark chocolate
21.45: Grilled chicken, dry roasted vegetables, spinach, 30g ricotta cheese, mustard, vinegar

Workout - Chest
(4.45-6.15)

10 minutes x-trainer warm up

Incline dumbell bench press:
 15 reps - 10kgs dumbells x 1, 12 reps x 1- 12kgs, 10reps - 14kgs x 1, 8 reps - 16kgs x 3, 

Incline dumbell bench press > incline dumbell chest flyes - Superset:
8 reps -14kgs > 8 reps - 8kgs  x 1, 8 reps - 14kgs  > 8 reps - 10kgs x 3

Incline Military press:
10 reps x 8kgs x 1, 10 reps x 10kg x 2

Flat dumbell bench press with twist:
10 reps x 14kg x4

Flat barbell power bench press:
10 reps x 20kg x 2

Press ups to exhaustion
10 x single leg x 2

5 minute x-trainer cool down


                                       
                                               

Welcome ...

Over the past few years I have raised a few eyebrows about some the decisions I have made. Having a baby at 18, getting a breast augmentation at 19, studying for a degree as a ’single teenage mum’, taking my two year old son to rural Ghana for two months, to name just a few of my ‘controversial’ life choices; and now I have made another decision that is sure to give rise to further criticism and judgement but hopefully it will challenge a few stigmas. 

I am going to compete as a body builder.

Why? Well, like many of us I have battled with my body image. Despite gaining top marks at school, having a large group of friends, a supportive family, no concerns over getting a date if desired and following a healthy eating and exercise regime, there has always been a niggle of unsatisfaction with my figure.  Over the past five years my body has been on a rollercoaster ride, I have pushed it to its limits tipping the scales at under six stones, putting it through a pregnancy, breastfeeding , running a marathon 5 months after giving birth and loosing 20% of my body weight whilst in Africa. It has only been in the past six months that I have accepted and started to “like” my body. It is what I have been given I want to make the best of it.

                   Size 4 in 2007       Pregnant in 2008         Running in 2009         Curvier in 2010           Africa in 2011             Confident in 2012

Along with this I am ready for a new physical and mental challenge. I have been a county gymnast champion, represented the South East as a junior athlete and cycled and ran long distances for charity.  I am ready to use the skills and knowledge I have gained from studying a degree in Dietetics along with those I have learnt from my career in personal training and studio instruction.

I will however admit that my brief insight into the world of body building from a few training sessions alongside Adam Read, BFF champion 2007 was scary and intimidating. I am a complete and utter novice in this area. Although I have a good idea of training methods ad nutrition, I have no idea how to pose, and after researching into  the safest way to increase muscle size and decrease body fat  there are so many opinions and scientific studies that contradict each other out there I feel slightly blinded by where to begin.

Adam Read, Natural BodyBuilder

So I am going to do it MY WAY, practically applying my own experience and knowledge with the advice from trusted acquaintances and research that is valid. I will trial different training methods and experiment with different sports supplements until I find something that works for me. I need results good enough so I have the confidence to get on stage next April in a figure/fitness contest.

Luckily I am in ‘ok’ shape to begin with. I am an average size 8, 32-24-32, with 14% body fat.  I train 6 days a week – always a combination of free weights and resistance machines. I dislike cardio and embarrassingly only manage to do this when teaching a high impact studio class. I think this stems from all the training I did for the marathons and long distance cycling I have done in the past. There is considerable room for improvement in my diet, I only manage two meals a day and these are usually large to catch up on calories. I also have a sweet tooth (or two), but luckily I am a keen cook and use protein powders to bake with to make some yummy and healthy puddings. I am a bit of a carb phobic after following a ketogenic diet as a training experiment, however I have starting re-adding these into my diet over the past couple of weeks, with no adverse effects (yet!).

So the purpose of this blog is to keep track of my journey to the stage, to note down both my training and eating, to see where I go wrong and of course where I go right, along with the sweat, blood and tears (of which I am sure there will be a few) shed throughout my body building journey.

Any comments, advice or support will be gratefully received!

Rachel x