Sunday 30th September 2012

REST AND REFUEL!

Rest day needed (especially after last night!), I spent some lovely time with my son  - lots of snuggles as well as popping into university to pick up all my paper work and see how all the girls were coping with their headaches!

My target for the next week is to concentrate on sleep - I am aiming to get 7 hours a night - which will be a HUGE increase from the 4/5 I am currently getting. I have removed the stress from my life and feeling really positive to I think 8 hours is a realistic goal!

"Forgiveness is not something we do for other people. We do it for ourselves, to get well and move on"

Food diary:

09.30: 1 egg, 2 egg whites, 30g cheese
12.00: Atkins protein bar
15.30: CNP protein bar
16.00: Protein brownie, 2 scoops peanut butter
21.00: 3 x lean sausages, vegetables
22.00: Protein brownie

Saturday 29th September 2012

I have never ever had the body confidence to wear a "crop top" outside the house, or anything at all showing my mid drift. I have always been self conscious of my post pregnancy tummy as well as my scar from a pyloric operation I had as an infant. However, before last month I never felt comfortable wearing shorts in the gym and now it is easy! So I stepped outside my comfort zone and wore a short t-shirt out for drinks with the girls last night - scary. Training for this competition is not only improving my fitness but also I am becoming more confident in my body image, which is something that I have struggled with in the past. 

I start back at University this week to complete my degree in Nutrition and Dietetics which will mean I  can practice as a registered Dietitian from Summer next year. So all the girls on the course had a little get together last night, some food, a few drinks and ALOT of dancing! 

Food diary;

08.00: 1 egg, 2 egg whites, ham, 20g cheese

WORKOUT 1

12.00: Whey protein shake

15.30: 1/2 Reflex pitstop bar

WORKOUT 2

18.00: 1/2 Reflex pitstop bar

19.30: 3 x chicken drumbsticks, 1 tbsp lentils, protein brownie, glass wine

20.00 - 23.00: 2 x gin and slimline tonic, 2 x vodka diet coke

03.00: 50g oats, scoop whey protein

Workout 1 -CV

15 minutes moderate intensity upright bike

15 minutes moderate intensity x trainer

Workout 2 - biceps

Cable curls

Warm up

Close grip body weight pull ups

8 x BW x 3

Seated hammer curls 

8 reps x 2

Superset Preacher curls --> hammer curls

8 reps x 4 sets

Bicep curls

8 reps x 4 sets

Cable rope hammer curls to exhaustion

Friday 28th September 2012

Food diary:

WORKOUT 1

10.00: Protein brownie
13.30: 1 egg, 2 egg whites, 30g cheese
15.30: CNP protein bar

WORKOUT 2

18.30: 200g chicken
21.00: lean beef chilli, chickpeas, tuna, salad, cheese
23.00: quark, 1 tbsp almond butter

Workout 1 - CV

15minutes moderate upright bike
15minutes moderate x trainer

Workout 2 - hamstrings, glutes

Deadlifts
warm up
20 x 50% 1RM 60kg x 2
15 x ~65% 1 RM 80kg x 2

Straight leg deads
warm up
10 x 40kg x 1
8 x 50kg x 4

Squats
warm up
12 x 40kg x 1
8 x 60kg x 4

Hammer strength single leg curl
8 x 15kg each side x 4

Thursday 27th September 2012

Food diary: 

WORKOUT 1

10.00 Whey protein shake
12.00 CNP protein bar
14.30: 80g Almonds, whey protein shake

WORKOUT 2

18.30: Protein brownie (whey protein, cocoa, egg, peanut butter, stevia)
20.00: Lean pork mince, stir fry vegetables
22.30: Protein brownie, quark

Workout 1 - CV

15 minutes moderate upright cycle
15 minutes moderate x trainer
foam rolling

Workout 2- Chest and Triceps (no training stimulant no even caffeine AND i got a PB - all in the mind!)

Chest press (Dumbbells)
Incline
Warm up
10 x 14kgs x 1
8 x 16kgs x 1
6 x 18kgs x 1
1 x 20kgs x 1 PB
6 x 18kgs x 3
exhaustion 14kgs

Flat
8 x 16kgs x 4
Exhaustion x 12kgs

Incline fly superset cable flyes
8 x 10kgs --> 8 x 6.25kgs each side x 1
8 x 10kg x 1
8 x 12 kgs x 2

Tricep kick back
8 x 12kg x 4 each side

Body weight tricep dips to exhaustion

Wednesday 26th September 2012

I really do need to prioritize my nutrition plan, my lack of organisation is now effecting my workouts and I really struggled through my shoulder workout today, barely managing to press1 rep of 16kgs, when I have previously done 6 reps with 18kgs. I think it may have been because I have been suffering with poor sleep (burning the candle), more studio instruction and wrong timed nutrition. Because I am feeling so tired due to lack of sleep I think I may be over eating a bit too. Although I want to bulk I dont want to put on huge amounts of fat as this will make it difficult when cutting.

 I start my final year of my BSc in Dietetics and Nutrition next Monday so should be able to get back into some sort of routine. It is becoming a bit of a struggle to juggle single motherhood, university study, CPD personal training study, work and gym training. But as they say, anything that is worth it is never easy.

Poor technique and lighter lifting as a result of bad sleep and diet

Food diary

WORKOUT 1

10.00 125g quark, scoop protein

WORKOUT 2

13.00 Lean mince and vegetable burger, spinach, 10g cheese, lettuce, beetroot
15.00: Atkins protein bar

WORKOUT 3

18.30: CNP protein bar
20.30: chicken breast, roasted vegetables
21.30: glass red wine
23.00: 125g quark, scoop protein, 2 tbsp peanut butter

Workout 1 - CV

30 Minutes moderate bike

Workout 2 - instruction

45 minutes of aerobics

Workout 3 - shoulders

Upright row cable W/U
6.75kg --> 21.75kg

Shoulder press
12 x 12kgs x 1, 10 x 14kg x 1, 4 x 16kg x 1, 8 x 14kg x 8

Single arm lateral raise (10kg) --> Double arm lateral raise (8kgs)
8 each side --> 8 x 4

Barbell overhead (front) press
10 x 20kg x 3, 8 x 25kg x 3

Dumbbell upright row
8 x 14kgs x 4

Dumbbell alternate power press standing
15 each side x 8kg x 2

                   

Tuesday 25th September 2012

I met Jamie Alderton (@grenadejay) today who spoke to me about carb cycling, it is something he regularly uses himself prior to comp as well as advocating to all his clients, with amazing resilts We went through macros for my pre contest diet and it is most definitely something I will give a go in the next few months.

Food diary:

WORKOUT 1

10.00: Protein shake
11.45: Protein carrot cake
15.30: Protein shake, 200g chicken

WORKOUT 2

18.00: Protein carrot cake
21.00: Lean mince and vegetable burgers, salad, mustard
22.00: 125g Quark, 2 tbsp peanut butter, scoop protein

Workout 1 - cardio

15 minutes moderate upright cycle
15 minutes moderate x trainer

Workout 2 - quads

100 rep drop set leg press

65kg, 55kg, 45kg, 35kg, 25kg

Front squat
12 x 20kg x 4

Superset sumo squats (18kg), jump squats (15kg arbell)
10, 10 x 3

Single leg lunge
8 x 12kg each side x 3 each side

Leg press
30kg x 15
8 x 90kg x 3

Monday 24th September 2012

Food diary

10.30 Protein Pancake (1 egg, 2 x egg white, soya milk, scoop whey protein, berries)
14.30: Chicken, 30g cheese, lettuce, beetroot
15.30: 1/4 banana protein flapjack (banana whey protein, oats, coconut oil)

WORKOUT 1

18.00: oatcake, protein carrot cake

WORKOUT 2

21.00: protein flapjack
22.00: 2 x oatcakes, 3 x grilled lean sausages, vegetables (mushrooms, leek, spinach, onion),
22.30: 125g quark, scoop protein, 2 tbsp peanut butter

Workout - back

Wide grip pull ups
-12kg x 10 x 2, -5kg x 6 x 1

Lateral pull down
I had trouble today preventing the 60kg pulling my body weight up and therefore could not directly utilize the lats. The usual machine I use has a quad cushion to keep the body down and therefore target the lats  - I will use this one next time.
Warm up, 15 x 30kg, 12 x 40kg, 10 x 50kg, 8 x 60kg, 5 x 60kg x 3, 10 x 50kg

Rear delt row
8 x 40kg x 3

Single arm rear delt row
8 x 25kg x 4 each side

Bent over upright row
10 x 14kg x 1 each side, 8 x 16kg x 4 each side

Bent over raise
8 x 10kg x 4

Hammer curls
8 x 9kg x 4

Bicep barbell curls
17.5kg 21s

Lateral single arm cable flye
8 x 6.25kg x 3 each side

Workout 2 - Fitness Divas

45minutes moderate intensity exercise

Sunday 23rd September 2012

Food diary:

10.30: 50g oats, scoop protein
13.30: CNP protein bar

WORKOUT

18.00: peanut butter
21.00: chicken, salad
22.00: protein carrot cake

Workout - shoulders

Dumbbell press
W/U, 8 x 16kg x 4

Lateral raise
8 x 8kgs x 4

Upright Dumbbell row
8 x 12kg x 4

15 minutes upright bike

Saturday 22nd September 2012

Feeling slightly more normal and less over trained today. I popped into London to meet up with some other female fitness professionals for a catch up and dinner. Going to up my workouts and eat cleaner from tomorrow as I have a progress shoot in two weeks!

Food diary:

10.00 1/2 whey refresh

WORKOUT

12.00 1/2 whey refresh
14.00 2 x grilled sausages, scrambled egg, veg
20.00: 2x fish cakes, salad, 1 vodka. 3 x glass wine
23.00: vodka diet coke
03.00; 2 x sausages, 1 egg, 30g cheese

Workout- chest

Barbell bench press
Warm up, 3 sets 10 reps

Dumbbell bench
4 x 8

Dumbbell flye
4 x 10

Alternate arm dumbbell press
3 x 20

Friday 21st September 2012

This  morning I had absolutely no appetite then the rest of today I have been a food monster - literally my tummy has felt like a bottomless pit whilst my energy levels have remained at rock bottom. My joints are really painful too as well as feeling slightly low.

I did however manage a really pathetic gym session today, but my strength was nothing compared to usual. Thinking about it, after the intensity of the past three days I think it would have been wise to have a rest day.

My fridge is empty again, so living off the contents of the freezer and cupboards before I have time to do the dreaded weekly shop on Sunday (or maybe put it off until Monday). I have no eggs, no chicken, no tuna, no quark and no salad left. I am however a nut butter addict so bought them in bulk last time they were on BOGOF in GNC so have plenty of kcals to keep me going. This is one thing that will make a massive difference to remove when I start cutting at the beginning of next year.

Food diary:

12.30: 1 whole egg, 3 egg whites, 30 g cheese. 2tbsp peanut butter, 1 scoop whey protein
13.30: 1 tbsp peanut butter, 1 scoop whey protein
16.30: atkins bar

WORKOUT

18.30: CNP protein bar
20.45: Chicken and vegetable skewers, large salad with 2 x tbsp reduced kcal vinaigrette dressing, green beans
22.30: 3 tbsp peanut butter, 2 scoops whey protein

Workout - legs

Deadlifts
Warm up 15 x 20kg, 15 x 40kg
20 x 60kg x 2
10 x 80kg x 3

Low Squats
Warm up 15 x 20kg
15 x 40kg x 1
15 x 45kg x 3

Leg press 80 rep drop set
85kg, 75kg, 65kg, 55kg

Thursday 20th September 2012

Unbelievably exhausted again today. I have exercised for more hours over the past three days than I have slept. My shoulder tendons have inflamed slightly and are cracking over the joints, which is slightly painful. However I have really enjoyed being with Technogym, as always at Fitness events I have met some wonderful people and caught up with some that I have met previously. Networking is so vital to the fitness industry.

I exercised intensely for about 2 hours today and moderately for another 4 hours. Similar to yesterday.

Food diary

08.15: 2 x grilled bacon, 1 x egg, 1 x egg white, mushrooms, Muller light 125g
10.45: 1/2 banana
13.30: 5 chicken skewers, hummus, cucumber
16.30: cookie, 1/2 banana
18.00: oh yeah bar (27g protein, 14g net carbs)
20.30: cnp bar, 80g cashews, 4 x marshmallows
22.00: 1 x egg, 2 x egg white omelette, leeks, mushrooms, 30g cheese. Quark, tbsp peanut butter, coco

Wednesday 19th September 2012

Today was amazing but equally as exhausting! The circuits we are performing on the machines are intense - my specific exercises include: weighted crunches on the kinesis stations, arke lunge twists 5kg, and power squat to pull up on the DAP machine (multiplied by 1 million). My calves are hurting SO much from the power squats!

07.30: 2 x grilled bacon, 1 x egg, mushrooms, 125g muller yoghurt
10.30: protein shake
13.30: 5 x chicken skewers, hummus, cucumber
16.30: 1/4 cookie
18.00: oh yeah protein bar (27g p)
21.30: Japanese - salad, salmon, prawn, steak, chicken, 3 x vodka diet cokes (amazing restaurant)

Tuesday 18th September 2012

For the next 3 days I will be part of Team Technogym at the Leisure Industry Week Expo up in Birmingham. This involves modelling the Kinesis, Kinesis stations and Arke equipment for up to 8 hours a day. A combination of circuits twice hourly and "free play" will be used.

Food Diary

06.00: 150g quark, 1 tbsp peanut butter, scoop whey protein
11.30: protein shake
14.00: 2 x chicken skewers, hummus, salad (food provided by Technogym - passed on the sandwiches!)
16.30: chicken breast
18.30: 2 x cookies (home made peanut butter and coco)
21.00: salmon fillet large, spinach, melon, Parma ham, 2 x red wine (French restaurant)

Exercise:

5 hours moderate intensity exercise  - mainly upper body.

Monday 18th September 2012

Seeing my nan yesterday has made me realise how important it to keep fit and healthy. She never went to a gym nor did exercise past school and is now 84 and struggles to walk. I am terrified of getting old and seeing her in pain when moving has made me even more motivated to both keep myself fit and continue to support others to be in the best physical and mental health as possible.

Food diary

09.00: protein shake

WORKOUT 1

12.00: protein shake
13.30: grilled chicken, Protein roll, peanut butter, spinach, green beans, 4 x sweets
17.40: cnp protein bar

WORKOUT - diva fitness instruction

20.45: 80g cashews
22.00: grilled chicken, 30g cheese, protein roll, spinach, baby tomatoes 23.30: Atkins bar

Essential to wear a leotard as a DIVA FITNESS instructor. "Old skool 

aerobics" + 30 minute topical nutrition talk and weigh ins

Workout 1 - chest

10 minute x trainer

10 minute foam rolling quads - currently suffering alot of pain in my hip flexers

Cable chest flyes

12 x 6.25kgs each side x 3

Incline dumbbell press

Warm up 15 x 10kgs x 1, 12 x 12kgs x 1, 10 x 14kgs x 1, 8 x 16kgs x 1. 6 x 18kgs x 3

Flat barbell press

15 x 20kgs x 1, 12 x 30kgs x 1, 10 x 35kgs x 3

Incline Chest flyes

10 x 10kgs x 4

Single alternate arm flat chest press

16 x 14kgs x 3

Sunday 16th September 2012

Food diary (Cheat day)

Workout-30 minute abs

10.00: Protein pancake (1 egg, 2 x egg whites, protein scoop, coconut milk, berries, 1 tbsp almond butter)
13.00: 2 tbsp peanut butter, Atkins bar
16.00: protein carrot cake (18g protein, 2g carbs)
16.30: chicken, stir fry veg, tomatoes, protein truffle
19.00: 3 tbsp peanut butter, cookie
21.45: chicken, vegetables, 30g cheese, cookie,4 x pick and mix sweets

Saturday 15th September

Rest day today! I'm suffering incredible hamstring DOMs from Thursday's session so going to do intensive foam rolling!!

Food diary:

09.00: protein pancake (scoop protein, soya milk, 1 egg, 3 egg whites)

10.00: 2 tbsp peanut butter

13.30: small chicken breast, spinach, , green beams, 1/2 protein roll (50kcal, 7g protein, 0.7g net carbs, 1g fat)

17.30: 100g chicken, 30g cheese, 2 malteasers

21.00: pork mince chilli (beans, mushrooms, tomatoes, spinach) Quark, 1/2 protein scoop

Friday 14th September 2012

Food diary

08.30: Protein pancake (1 egg, 3 egg whites, scoop whey protein, handful of berries)

WORKOUT

11.30: Protein shake,1 tbsp aims butter
13.00: Protein bread rolls x 2 (200kcal, 30g protein, 2.8g net carbs, 4g fat) (http://www.rachelsjourneytothestage.blogspot.co.uk/2012/09/lets-all-eat-bread.html)
14.00: Protein bread roll x 1 (100kcal, 15g protein, 1.4g net carbs, 2g fat), quark 150g, 1tbsp almond butter
18.00: endulge Atkins bar 141kcal, 1.4g net carbs, 3g protein, 1/2 protein roll, peanut butter
21.00: butterfly chicken, roasted veg, 125ml red wine

Workout - arms

x trainer Warm up 10 minutes

Body weight dips
15,12, 10

Superset tricep cable pulldown, over head pull
10reps each exercise, 3 sets @ 16.75kg

Tricep cable push down
12x 16.75kg x 3

Tricep kickback
15 x 8kg each side, 12 x 10kg each side, 10 x 12 kg each side

Tricep overhead dumbell
10 x 14kg x 4

Barbell bicep curl
12 x 20kg x 4

Superset close grip barbell curl, dumbbell hammer curl
10 x 15kg, 10 x 8kg x 3

Eccentric pull ups - hold 10 seconds
x 6

Bicep cable curl 60 rep drop set

Thursday 13th September 2012

I had a spare hour today so had a "cook up". I now have 20 boxes of lean meat (chicken/fish), green beans and a small amount of low G.I. carbs (wholegrain rice/sweet potato)  for times when life gets even more manic or I am too tired to cook!

I increased carbs today (5 oatcakes and 1/3 bag of microwave rice) AND I got a PB deadlift so things are going positively - I think. Although the two correlate, it may or may not be a cause and effect relationship.

Food diary

WORKOUT 1

10.00: protein pancake (scoop protein, 1 egg, 2 egg whites, dash soya milk, handful of berries)
13.00: chicken, spinach, pepper, tomato lettuce, 2 x oatcakes
15.45: 1 x oatcake with almond butter, 100g quark with 1/2 scoop protein

WORKOUT 2

18.00: whey refresh, 2 x oat cake

WORKOUT 3

21:00 grilled trout, 70g cooked rice, green beans, spinach

22.00 quark, almond butter

Workout 1

15 minutes moderate cycling

15 minutes moderate cardio

Workout 2 - glutes/hamstrings

Roman dead lift

Warm up 10 x 20kg, 10 x 30kg, 10 x 40kg

55% 1 RM = 60kg x 20reps x 2 sets

65% 1RM = 80kg x 15 reps x 2 sets

5 reps x 100kg

1 rep x 110kg

1 rep x 115kg

7 reps x 80kg

Straight leg dead lifts

12 x 20kg x 1

12 x 40kg x 4

Seated leg press

Drop set 100reps 85 x 20 --> 35 x 20

Leg extension

8 x 35kg x 3

Jump squats

15 x 10kg x 3

Workout 3

Studio instruction 60 mins (moderate workout)

Lets all eat bread....

Bread is one of those forbidden food items for many fitness geeks - whether it be due the high carbohydrate content or the gluten in the ingredients - personally its a combination of both factors why I don't include it. I don't enjoy it or the after feeling.

Bread was my main pregnancy craving. I gave up chocolate which 

was my saving grace for not becoming a heffalump! 

Thankfully I just had a bump and didn't gain weight elsewhere.

During pregnancy my cravings were for french sticks and fudge (fortunately not together) and since then I have never enjoyed bread. HOWEVER including "bread" in the diet does make meals easier - toast at breakfast, a sandwich at lunch and pizza for dinner - so I came up with a recipe that is HIGH PROTEIN, LOW CARB and GLUTEN FREE and easily used as a bread replacement.

Makes 10 slices

100g Hemp Protein
50g Egg Whites Powder
10g Superveg
10g Oat bran
400ml cool water

Can add:
Coconut oil to increase kcal
Nut butter to increase kcal and protein
Garlic
Herbs
Seasonings
Dried chillies
Sundried tomatoes


1. Pre-heat over to 180oC and line loaf tin with baking parchment

2. Place hemp protein in a bowl and add a small amount of water to form a smooth texture.

3. . Rehydrate egg whites powder placing them in a shaker with water until a lump free liquid is form, add this to the hemp protein mixture

4.. Rehydrate the superveg powder using the same method as the egg whites and add to bowl

5. Add Oat bran and slowing add in remaining water. NB. The mixture will now be a liquid (greenish in colour and not overly attractive - but wait till you smell it cooking - amazing!)

6. Cook for 20-25 minutes and cool on wire racks. Can toast and add nut butters, or put your favourite sandwich fillings inside. To use as pizza base, use baking tray to shape.

Macros: 90kcal, 16.1g Protein, 2.1g Net carbohydrates, 0.4g fat

Wednesday 12th September 2012

Good news - I finally went shopping, I had put it off for far too long! After chatting to some fitness "keenies", I realise I need to get over my mental carb block if I want to lift more and gain strength. It might mean gaining a little fat however this should (WILL) come off when I am cutting prior to contest. So I purchased some real carbs from the supermarket  - oats, oatcakes, wholegrain rice and sweet potatoes, going to try to include these in 2-3 meals a day, as well as purchasing a post workout shake which will include a small amount of oats/barely (most will contain dextrose and/or maltodextrin) or alternatively take a 1/2 banana with a shake post workout. (I hate bananas - so this could be a challenge).

Other items on my shopping list included lots of greens and vegetables, lean beef mince, eggs, chicken, tuna, quark, almond butter, and soya milk. Its nice to have a full fridge!

Food diary

WORKOUT 1

10.00: whey protein, soya milk
12.30: 1 x egg, 3 x egg whites, 130g tuna
13.30: 150g quark, scoop whey protein
15.45: 10g oats, 1/2 protein scoop

WORKOUT 2

18.45: protein shake
20.30: 3 x oat cakes
21.45: large chicken breast, small sweet potato, green beans
22.30: quark, almond butter

Workout 1
15 minutes moderate x-trainer
15 minutes moderate cycling

Workout 2 - shoulders (stimulant free)

Cable upright row
W/U Pyramid - 15, 12, 10, 8, 6

Shoulder dumbell press
12 x 12kg x 1, 8 x 14kg x 1, 6 x 16kg x 1 8 x 14kg x 3

Front overhead barbell press
10 x 20kg x 4

Superset single arm shoulder lat raise, double shoulder lat raise
8 x 10kg, 8 x 8kg x 3

Standing dumbbell speed press
12 x 8kgs x 3

90 - 180 degree singe arm overhead raise
10 x 5kg x 2 each side

Tuesday 11th September 2012

Disaster has struck - I have an empty fridge! This is why the past couple of days I have been living off whey protein and soya milk. Suddenly life has got even more manic, Finnley has started pre-school and work has gone slightly crazy so I have had no time to do a food shop. It is something I always put off to the last minute - unlike a "typical girl" I HATE all kinds of shopping!

This time last year I had just returned from Ghana and was 10kg lighter, Whilst in Ghana I lived off beans and the occasional piece of fruit and carried my two year old son on my back everywhere we went. I gained my weight back fairly quickly when started back at the gym (muscle memory theory?) and have since put a couple more kilos on.

Food diary

WORKOUT

09.30: protein shake, soya milk
11.45: protein shake, soya milk
14.40: protein shake, soya milk

WORKOUT

18.30: 1 egg, 2 egg whites,20g cheese, 150g quark, 1/2 protein scoop

21.00: grilled chicken, veg, salad

Workout 1:
Fasted 5km run, foam rolling

Workout 2 - back

Lat pull down
15 x 30kg x 1, 10 x 50kg, 8 x 60kg x 4

Single arm lat pull down
10 x 20 kg x 3 each side

Wide grip pull up
10 x - 12kg, 8 x - 4 kg, 6 x -4kg, negatives x 3

Single arm bent over bench row
12 x 14kg x 1 es, 10 x 16kg x 1 es, 8 x 18kg x 1 es

Bent over row
10 x 25kg x 2

Bent over raise
10 x 8kgs x 3

Monday 10th September 2012

Food diary: 

10.30: Protein shake, soya milk
12.30: Protein shake, soya milk
14.30: Protein shake, soya milk

WORKOUT

18.00: Protein shake

Studio instruction (first Diva fitness class)

22.00: 2 x grilled chicken breasts, stir fry vegetables, quark

Workout -  chest

Dumbbell chest press
W/U - 12 x 12kgs x 1, 10 x 14kgs x 1, 8 x 16kgs x 1, 8 x 16kgs x 2, 12 x 14kgs x 1

Superset: Chest flyes, single arm press
12 x 8kgs, 16 x 12kgs x 4

Barbell power press
12/15 x 25kg x 4

Sunday 9th September 2012

6 months till contest...slow slow progress - but its progress. Post baby tummy

Food diary:

12.00: 50g oats, 2 x protein scoops

WORKOUT

15.30: 1 egg, 3 x egg whites, 20g cheese, quark, 1 x protein scoop
17.00: protein shake with soya milk, tomatoes
20.30: grilled chicken, veg, tinned tomatoes, 40g cheese

Workout: - Abs

Although it was going to be a rest day - I over indulged in champagne last night (Friends told me it was my anniversary of labor and therefore celebrating was essential - any excuse hey!), and as they say .. "those that do the crime must serve the time" therefore I got to the gym - which  was thankfully empty as what not in the mood to talk to anyone - and performed an intensive abs workout and foam rolling.

10 minutes x trainer

All weighted:

Leg raises 30 x 3

Decline sit up 25 x 4

Cable ab crunch 20 x 2

Hanging leg raise 10 x 2

Wood chop 15 x 3 each side

Olique twist 15 x 3 each side

Side bend 15kg 15 x 3 each side

Sit up 20 x 1

Oblique crunch 30 x 2 each side

Tuck ins (stability ball) 10 x 3

20 minutes foam rolling - possibly equally as painful as child birth today!

Saturday 8th September 2012

Food diary:

10.00: 20g oats, scoop whey protein
11.30: 1/2 whey refresh

WORKOUT

13.00: 1/2 whey refresh
15.00: nandos 1/2 chicken, luso beans
17.40: 1 egg, 2 egg whites, 20g cheese
18.30: no added sugar chocx4 (66kcal, 1.2g cho, 0.4g protein)

20.00: sausage, chicken, salad

21.00 - 02.00: 3 x vodka diet cokes, 3 x champagne
03.00: skinless, grilled chicken wings, 2 x no added sugar choc

Workout -legs
(12.00-13.15)

I travelled up to London today to meet fellow personal trainer Ben (twitter @BenWestPT) for a legs session. We were going to give a Y3T quads season ago, however I hadn't researched enough into rest times etc so we performed a session that worked his last client so hard they were sick!!

Superset x 4

20 x barbell squats (50kg), exhaustion x leg press (120kg, 120kg, 100kg, 90kg)

Superset x 3

Leg extension drop set, walking weighted lunges

Superset x 3

10 x Sumo squat (14kg), 10 x barbell squat jump (14kg)

Leg extension x 3

6 x 35kg each side, 6 x leg extension pressure holds

Friday 7th September 2012

It was my finnley's 4th birthday party today so yes I did eat cake (homemade full fat full sugar gruffalo cake!). Then he went to his dads and I had a very rare evening with my twin. This was the first time in our lives we have gone out to dinner together and it was amazing. She has overcome so much and I am very proud of her.

Food diary:

8.30: whey protein, soya milk

WORKOUT

12.40 protein shake
14.00: Tuna salad, Starbucks light frappacino
16.00 almonds, tomato
17.30: gruffalo cake
20.30: white wine, 100ml, wine x 250ml red, steak, salad, 4 chips
22.00: vodka diet coke
00.00: cake slither, water, water, water

Workout - shoulders

Tired shoulder session incorporating:

Shoulder dumbbell press

Lateral raise

Frontal raise

180 o raise

Decline sit up x 100 + 10kg

Thursday 6th September 2012

Food diary:

08.30: whey protein with almond milk

12.00: almonds

14.30: 3 x lean sausages, 2x egg whites, vegetables, quark

WORKOUT

18.00: protein shake

2 x STUDIO

21.30: almonds
22.00: 1/2 sweet potato, lean mince, vegetables, quark with 100% coco



Workout -arms

Triceps dips
12 x 3 body weight

Tricep pull down superset overhead pull

Tricep kick back

Tricep push down

Single tricep reverse pull

Bicep barbell curl GVT

single bicep curl

Targeted bicep curl

Studio = 120 minutes cardio. Left me starving, in need of carbs!!

Wednesday 5th September 2012

For reasons too boring to expand on today has been stressful, meaning reduced appetite - eek!

Food diary:
12.00: 50g oats, scoop whey protein
16.30: 4 tbsp peanut butter
17.30: whey refresh

WORKOUT

20.00: almonds
21.00: lean beef mince, vegetables

Workout - back 

Forgot phone or paper to record weights but exercises as followed:

Wide grip pulls ups (-12kg)
3 x 10

Lateral pull down

Single arm row

Iso lateral DY row

Bent over dumbell row

Single arm cable cross extension

Blackberry Crumble

Perfect recipe for this time of the year, high in protein and only contains natural fruit sugars!

Serves 2-3

Filling:

·         100g Fresh blackberries

·         4 drops toffee flavouring

Crumble:

·         60g Vanilla whey protein

·         2g Stevia

·         20g Ground almonds

·         10g Almond butter)

·         5g Chopped almonds

·         20ml Cold water

1.       Pre heat the over to 180oC and lightly spray a ceramic dish with spray oil.

2.       Prepare the blackberries by washing them under cold water and dabbing dry before placing them in the ceramic dish.

3.        On top of the blackberries add 4 drops of toffee flavouring

4.       Make the crumble by placing the Vanilla Whey Protein, Stevia and almonds in a bowl, stirring together until mix thoroughly.

5.       To the dry mixture add 10g almond butter and 10ml of water. Using fingers gently rub in the butter and water to form a bread crumb consistency, adding additional water if required.

6.       Spoon the mixture evenly over the top of the blackberries. Use a spoon too compact the mixture before sprinkling over the ground almonds.

7.       Place dish in the oven and cook for 20-25 minutes or until bubbling blackberry juice is seeping through the topping.

8.       Leave to cook for 5 minutes before serving with a spoonful of fat free yoghurt or quark.

Macros (per serving) 185kcals, 27g protein, 2.45g net carbohydrates, 8.4g fat

Tuesday 4th September 2012

Food diary

WORKOUT 1

09.30: Whey protein shake

30 Minutes HI step

11.00 Chicken breast

13.30, 1 egg, 3 x egg whites, 2 x lean sausages, vegetables

WORKOUT 2

17.00 Whey refresh
19.00 2 tbsp peanut butter, almonds
21.00: Chicken and vegetable stir fry
22.00: quark, peanut butter

Workout 1 (fasted cardio)
15 minutes spin
15 minutes treadmill @10.5kmph

Workout 2 - Shoulders
60 minutes bouldering

* TIRED SHOULDERS

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

Arnold press
12 x 8kgs x 3

Dumbell lateral raise
8 x 8kg x 8

Frontal raise 12 x 6kgs x 3

180o Raise
8 x 5kg x 3

Because we all love chocolates...

A break up? a family row? a bad day at work? Nothing would soothe a girl (and probably most guys) better than reaching for an overpriced box of chocolates and indulging a little too much to take away the pain .... only to feel guilty, fat and sluggish afterwards.

So I decided that there should be a way to feel "naughty" without actually having to ingest tablespoons full of sugar and ruin that body, and what better than them being high in protein!

Makes approximately 15:

110g Almonds

80g Whey Protein

40g Quark

20g CoCo Nibs

5g Stevia

Vary ratio of quark:almond butter depending on macro requirements

Additional extras:

Blueberries

Peanut Butter

Coco powder 

Strawberry drops

Orange drops

Mint drops

Butter

1. Can use a pre-made nut butter (but that is cheating slightly!) In a blender combine almonds, quark, protein powder and slowly add water until a smooth butter consistency is formed.

2. Can use 100% coco powder (but again that is cheating slightly!), crush together coco nibs, stevia and a small amount of water until a paste is formed.

3. Add chocolate paste to nut mixture and mix until all one colour. Add any other flavourings desired - orange/mint/strawberry. Or nuts and raisins.

(3b. If the mixture is not combining well add a pinch of xantham gum to 10ml of water and slowly add that to the mixture)

4. Place any toppings (e.g. blueberries) into a chocolate mold - an ice cube mold will work ok too, scoop mixture into moulds and compact as much as possible. Ensure a smooth surface is on the bottom. Place in freezer for 1-2 hours and when set store in fridge!

Approximate macros per chocolate if used above recipe: 60kcal, 6.6g protein, 0.21g Net carbs, 4.3g fat

Monday 3rd September 2012

Food diary:

08.00: Whey protein with almond milk
10.00: 1/2 Whey Refresh
11.00:1/2 Whey Refresh

WORKOUT (forgot post workout protein shake - suffered "hanger" - that hungry + angry feeling!)

13.30: 60g Almonds
15.30: 1 whole egg, 3 x egg whites
17.00: Protein muffin (http://www.rachelsjourneytothestage.blogspot.co.uk/2012/08/blueberry-muffins-high-protein-low-carb.html)
20.30: 2 tbsp peanut butter
22.00: grilled chicken, vegetables, tinned tomatoes, "protein chocolates" (quark, whey protein, nut butter, water)

Workout: -Chest

Dumbbell flat press:
15 x 12kgs x 1, 8 x 16kgs x 1, 4 x 18kgs x 2, 8 x 16kgs x 1

Barbell flat bench press:
12 x 20kgs x 1, 8 x 30kgs x 1, 8 x 35kg x1, 6 x 40kg x 1, 8 x 35kg x 1, 14 x 30kg x 1

Dumbbell incline press SUPERSET Dumbbell flye
8 x 16kgs --> 8 x 10kgs, 6 x 16kg x 1 --> 8 x 10kgs x 1, 8 x 14kgs --> 8 x 10kgs x 2

Dumbbell decline press
6, 8, 8, 7 x 14kgs

Decline abdominal crunch
10kg weight plate x 25 x 4

Single arm chest press
20 x 12kgs x 3

Chest cable flyes
12 x 6.25 each side x 4

Sunday 2nd September 2012

So the "not drinking" last night went down the pan  - blame this completely and utterly on the return of my best friend from Oz!!! No, I obviously hold myself responsible - it had been "one of those weeks" full of stress and emotion and I wanted to let me hair down a little. BUT emotions are sorted and head and body is rested and ready to be positive for a new week!.

Again BAD start to the day, no appetite and no nutrients consumed until 2pm and not a overly nutritious day.  However have enjoyed a much needed day off the gym with my little man.

Food diary

14.00: Grilled chicken, stir fry vegetables
15.30: 125g Quark, 1 scoop whey protein
19.00: 4 tbsp peanut butter
21.30: 125g quark, 50g no added sugar 90% coco chocolate

Workout
30 minutes abdominal BOSU

Fasted cardio...to do or not to do?

There is a vast amount of information on fasted cardiovascular exercise freely available on the web. Different masters of sports recommending to perform exercises such as running, cycling or x-training on an empty stomach whilst others urging to never even consider it if desiring to build lean muscle.

For however long I can remember if I have done a morning cardio workout it would be in a fasted state. Simply for no other reason than I dislike exercising directly following food consumption. I like the feeling fasted cardio gives too, a different type of workout (generally a sweatier one) than a postprandial session. I presume this is due to my body going into a state of minor ketosis – especially as I was previously following a very low carbohydrate diet.

Ketosis itself is a good state to be in (I believe). Using ketones as the main source of fuel occurs when insulin levels fall leading to glucagon being produced to release the glucose from the liver and muscles for the body to use as energy. When these stores have run out lipolysis occurs, utilising carnitine and breaking free fatty acids into ketones (known as beta-hydroxybutyric and aceto-acetic acids). Being in a ketotic state increases the body’s ability to utilize fat stores, whilst sparing protein stores. Research suggests that if the body has ketones as fuel there is no need for it catabolise muscle for gluconeogenesis. A downside when attempting to gain lean muscle is that it may reduce appetite and therefore prevent enough calories being consumed to maintain weight. I have definitely suffered appetite loss when trialling “fat burners” pre workout, which obviously utilise ketones as fuel (but we will leave the fat burner discussion for another day).

HOWEVER I see the problem arises if the body is no longer using an aerobic pathway as ketones can only be used by mitochondria which require oxygen. If exercise intensity increases above a moderate pace and anaerobic pathways come into play then not only will excess ketones build up leading to acetone breath and ketotic urine, but also protein catabolism may occur as the body requires glucose to use as its energy source.

So my initial opinion by considering the body energy systems is that fasted cardio is beneficial to reduce body fat whilst maintaining lean muscle mass IF it is at a moderate intensity only utilising the aerobic system.

BCAAs are something I haven’t started yet however taking these prior/during/post cardio will further prevent any catabolism of muscle if the body does go into anaerobic respiration.

Studies:

A study at Loughborough University found that there was little difference in appetite, daily energy intake and resting metabolic response whether performing a 60 minute treadmill run fasted or postprandial state. Deighton K, Zahra JC, Stensel DJ.

A 1985 study introduced that fasted state had a positive effect on endurance due to its “glycogen sparing” effect and fatty acid utilization. This study was however on rats, despite this endurance exercise mainly utilises the aerobic system meaning fatty acids would indeed be the main fuel source. Dohm GL, Tapscott EB, Barakat HA, Kasperek GJ.

Another study looked at the metabolic responses to exercise after fasting, it concluded that plasma glucose remained equal in both fasted and fed state, however lactate production was increased in fasted state. It is thought that the blood glucose remained at homeostasis during a fasted state due to decreased utilization of muscle glucose due to reduced pyruvate dehydrogenase activity (transforms to acetyl CoA, which links glycolysis pathway to citric acid cycle – since no glucose, glycolysis does not occur and pyruvate is reduced). In practical terms this study means that blood sugar levels won’t decrease if fasted cardio is chosen, despite liver glycogen stores being used, so there should be no concern over feeling faint. 

Saturday 1st September 2012

Food diary:

10.00 Whey refresh

WORKOUT

13.30 Chicken, 2 grilled bacon, mushroom, salad
14.15: 4 x no added sugar chocolate (20g CHO, 4g sugar)
19.30: jacket potato skin, Tuna, mushrooms, salad
21.30: 2 x vodka, sparkling water
22.30: 2 x vodka, diet coke, 3 x shots (clear spirit with tobasco)
03.00: chicken breast, magnum

Workout - Legs
(11.15-12.30)

Deadlifts
12 x 50kg, 10 x 70kg, 7 x 90kg, FAILED 110kg,...4 x 100kg, 10 x 80kg x 3

Straight leg deadlifts:
12 x 30kg, 10 x 40kg, 8 x 50kg x 3

Squats
15 x 40kg, 10 x 50kg, 6 x 60kg, 8 x 50kg x 2, 10 x 50kg x 1

Seated leg curl
12 x 35kg x 3

Leg press 100rep drop set
20 x 75kg, 20 x 65kg, 20 x 55kg, 20 x 45kg, 20 x 35kg


Today it was my hands that prevented me from continuing deadlifting - they were sore and bleeding and I could not grip the bar properly - even to do straight leg deads. I am going to have to experiement with chalk/plasters as I tried gloves before and other than looking like an idiot I did not get on with them.

I didn't lift what I managed last time and felt irratble and shakey following the session, so tomorrow is going to be a rest day. I haven't had a whole day off training for a while so will do NOTHING tomorrow (well attempt nothing!).

My best friend is back from her travels for one week only and has arranged a night out tonight, so I may go t-total and drive or I may not - we shall see...:

Friday 31st August 2012

Food diary:

08.00: Whey refresh

WORKOUT

13.30: 50g cashew nuts

14.30: 50g cashew nuts, 4 pieces no added sugar dark chocolate

16.30: 4 tsp nature valley peanut butter

21.00: lean steak, 5 sweet potato chips, salad

22.00: 25g chocolate, 2 marshmallows, 2 strawberries, 2 melon pieces, 2 pineapple pieces

Typical rushing around and stressed day - I did not prepare any meals and was feeling stressed and tired - LESSON: always have prepared lean meats ready/protein shakes avaliable!

Workout
(08.30 - 09.30)

I intended on performing a big legs session today, however on arrival at my gym all the Olmypic platforms were being used by the rugby team that trains there and therefore I had to re-think and do an arms workout.

Biceps:

Barbell bicep curls GVT
8 x 20kg x 8

Body weight pulls ups:
7 x 2

Tri set: Close grip barbell curls, hammer curls plate curls
15kg x 12, 8kgs x 8, 10kg x 10  - tri set x 3

Cable curls
6 x 8.75kg x 3

Triceps:

Superset: Tricep cable oull down --> tricep overhead pull
13.75kg x 12, 12 x 1, 15.25kg x 10,10 x 1, 18.75kg x 6,6 x 3

Tricep bodyweight dips:
18,10, 8

Single arm tricep pull down (cables)
3.75 x 12 x 2