Wednesday 27th February 2013

Still feeling "absolutely fabulous" and not sure why? Not feeling hungry either which is a plus and still training my ass off!!

I ddn't do morning cardio today so had a bit more energy, but taught an extra class (not counting that as exercise) so back on the cardio tomorrow and friday morning.

Legs day tomorrow - I am dreading it. Always gives me so much pain! I have been told to go easy on them when getting nearer to comp as they are holding lots of water

Food diary:

06.00: 6 egg whites, 30g oats

11.30: 100g chicken, 500g broccoli, 20g almonds

14.30: 100g chicken, 50g spinach, 20 almonds

16.30: 30g oats, 25g whey protein

Workout - arms

18.30: 25g hydro whey

20.00: 100g chicken, broccoli, asparagus, casein 

Workout - arms

Body weight pull ups 8, 6, 6

Bicep barbell curl @17.5kg --> seated bicep curls @4kg db

12-->12 x 6

Tricep dips

12 x 3

Close grip tricep press @30kg --> tricep push down @16.75

12 --> 12 x 6

21s bicep barbell @20kg

Tricep pull down drop set

15minutes cardio

60 minutes class teaching

Tuesday 26th February 2013

My uni work is getting a little behind but I am not letting myself get stressed by it. After collecting my little man from nursery today I popped to the computer labs with him (gave him a kitkat and he played on cbeebies) and bashed out an essay obesity policy. Unfortunately despite government actions obesity in adults continue to rise - in my opinion this implies that people need to take more self responsibility for their health. I was shocked that "Healthy weight, healthy lives" policy published in 2011 even discussed financial incentive to get people to exercise! That is beyond ridiculous. 

I am absolutely delighted and totally humbled that 3 people have got in touch today to say I have inspired them. The first lady had her child at a young age and emailed to explain that she is now back attending college to hopefully to a degree in nursing. She explained that reading my story gave her hope that she could do it.

Two others got in touch about competing either in October or next year, one I am working on his nutrition with him and the other am going to train with so I am happy that I can help them in the same way that I have been given support from those with so much more knowledge than I had to start with. 

When I visited Ghana in 2011 I bought back some dried chillies (i hope they arent out of date!), however they literally make everything taste amazing! 

Food diary:

06.00: 6 egg whites, 30g oats

Workout - 50 minutes cardio

11.30: 100g chicken, 500g broccoli, 20g almonds

14.30: 100g chicken, 50g spinach, 20 almonds

16.30: 30g oats, 25g whey protein

Workout - back

18.30: 25g hydro whey

20.00: 100g chicken, broccoli, asparagus, casein

Workout - back

Lateral pull down hammer strength --> cable lat pull down

12 --> 12 x 6 @50kg - 16.75kg

Wide grip pull up -5kg

8 x 3

Upright row hammer strength --> bent over row

12 --> 12 x 6 @40kg - 20kg

Cable back flye 

15 x 3 @3.5kg

Monday 25th February 2013

Something has officially switched in my brain today - I am feeling so positive, loving cardio and loving broccoli. Maybe the encouragement from the team yesterday really helped things and gave me a little more self belief. 

I teach a wonderful group of yummy mummies aerobics a couple of times a week with Busy Lizzy and they always make me smile too. They say my body gives them hope that they can get their pre baby bodies back. Unfortunately I cannot count my teaching in my cardio as I have done my classes for ages so need to do extra on top to actually count in my current 325 minutes a week.

It was the first day of reducing calories further and i actually dont feel too bad (yet!).

Food diary:

06.00: 6 egg whites, 30g oats

Workout - 50 minutes cardio

11.30: 100g chicken, 500g broccoli, 20g almonds

14.30: 100g chicken, 50g spinach, 20 almonds

16.30: 30g oats, 25g whey protein

Workout - chest/shoulders

18.30: 25g hydro whey

20.00: 100g chicken, broccoli, asparagus, casein

Workout - chest and shoulders

Flat db chest press

12 x 6 14kg

Flat chest flye

12 x 6 x 8kg

Incline ss chest press, chest flye

12 --> 12 x 6 (14kg - 10kg)

ss Db shoulder press, seated lat flye

12 --> 12 x 6 (12kg - 8kg)

Rotator cuff, horizontal and diagonal

20 --> 20 x 4 @ 6kg 

20 minutes cardio

Sunday 24th February 2013

 

I can officially say for the first time in years (if ever), I can look in the mirror and not hate what I see. That was one of the main reasons why I commited to this competition prep, so I am so happy that I have already achieved this. All I need to do now is to find my inner diva to show on stage!

 



 

I popped up to City Athletic (http://www.cityathletic.co.uk/) which is a high peformance gym to train with the rest of the reflex team. WBFF worrld champ Shaun Stafford and International fitness models Olly Foster and Ben Noy put us through our paces. I was quite taken a back by people's compliments and all their offers to assist me if I need it when it gets a bit closer to competition time.

 

The advice that Ben gave me probably hit home the most and that was to simply RELAX - if I dont  relax my cortisol levels will be high and that final bit of fat will just cling on! So I have taken the 2 weeks prior to comp off my 2 day a week job (still will have small child, PT clients, studio classes, journalism and full time degree) - but at least I won't quite so stressed.

 

 

Today we performed a 15 minutes dynamic circuit with ropes and sledges, followed by 15 minutes hamstring and glute circuit then a 15 minutes upper body circuit - i think I may ache tomorrow!

 

 

I am really proud to be part of Reflex, everyone that works for them has such a passion for fitness and nutrition as well as for helping others reach their goals. They have just released a new DUO WHEY which is yummy - it is 75% high quality whey and pea protein and slightly cheaper than their instant whey. Will definitely be using some in my pre workout porridge!

 

Food diary is the same as yesteday but Diet Dan has made some changes from tomorrow, these changes are:

 

- remove 100g yogurt and 100g berries at breakfast

- reduce almonds to 20g 2 x a day (previously 30g)

- reduce pre workout porridge to 30g (previously 50g)

- swap evening salmon filliet for 100g raw weight chicken breast

 

This is obviously reducing calories, so it is getting tougher every week but it will defintely be worth it in 6 weeks time!

 

 

Saturday 23rd February 2013

No big cardio session today!! Meant I had so much energy and made the most of some time concentrating fully on Uni work whilst my little boy is away at his daddys for the weekend! 

I havent trained abs for about a week, so will have to start training them now we are only 6 weeks out, but being careful so I dont make them too full!

I went out for dinner and drinks with some close girly friends tonight - I am basically becoming a salmon tasting expert. The restaurant we went too had no broccoli or asparagus, so I went CRAZY and had edememe beans.

I switch my nutrition around a bit when I do early morning workouts so I make sure I get my porridge in prior to workout - aiming for about 60 minutes before.

Workout - arms

Body weight pull ups 8 x 3

Tricep dips bw 12 x 3

Bicep bb curl --> seated db curl

12 -> 12 x 6

Z bar concetrated curl

12 x 3

Tricep close grip bench --> tricep cable pull down

12 --> 12 x 6

25 minutes cardio

Friday 22nd February 2013

It was my mums birthday today so I popped home to see her and go out for dinner. (Salmon and broccoli obviously!)). It is lovely to spend some time with my mum and my sister, as life is so manic that phone calls are normally rushed and texts get responded to 2 days later. My mum still doesn't really understand Miami Pro or bikini bodybuilding and cant understand why Im dieting as I dont need to lose weight. I just explain it to her as changing my body composition, increasing my muscle and decreasing my fat!.

Posing practice was a little scary today and I have so much work to do to add some "flair". It is finding the time is just such a struggle, however I will make sure I do find the time as if i am nervous on stage all the dieting and workouts would have been for nothing.

Food diary as yesterday.

Workout - i popped to Golds gym in Camberley to train with Dan for a quick shoulder session

Frontal raise --> lateral raise

12 - 12 x 3

Seated shoulder press (increasing weight bb)

20 -- > 15 --> 12 --> 10

Seated lat raise - negative hold

12 x 3

Upright row

12 x 3

Shrugs --> bent over rear delt raise

12  --> 12 x 3

Thursday 21st February 2013

I had to miss the gym this evening, too exhausted! I managed to fit in a workout this morning though.

Food diary:
06.30: 6 egg whites, 30g oats, 100g yogurt, 100g raspberries
workout - 50 minutes cardio
11.30: 120g white fish, 500g brocolli, 30g almonds
15.00: 120g white fish, spinach, 30g almonds
19,00: salmon, asparagus, brocolli, casein

Wednesday 20th February 2013

I am feeling absolutely exhausted - I had to have a quick 20 minute nap after work today. Finnley was completely unimpressed that I wouldn't be a pink power ranger.

The hardest bit is because I don't train till later in the evenings sometimes is the 4-6pm period where I am feeling really hungry. Because breakfast is often at 6, I eat meal 2 at 11.00, then meal 3 a 14.30 hen nothing until pre workout oats at 18.30. Then I go to be feeling stuffed as have to fit in PWO shake, meal 5 and casein in before sleeping. However I literally cannot workout any earlier as after work I have to collect my little man, spend some time with him and get him settled before the babysitter comes round.

Finacially all these workouts are quite demanding (because I have to pay a babysitter £10), but also the cost of the fresh foods, supplements, shoes etc - however I don't go out drinking anymore (party days are long gone) or I don't buy myself clothes (well only the odd sports bra) so I kind of see it as an investment in my future. I am learning so much along the way so will definintely be able to assist others on the future.

Food diary:

06.00: 6 egg whites  (with chives!), 100g yogurt, 100g raspberries, 30 oats
11.30: 100g chicken, 30g almonds, spinach, cucumber
14.30: 100g chicken, 30g almonds, spinach, cucumber
18.00: 50g oats, 25g whey
Workout-back
21.00: microwhey
22.30: salmon, brocolli, asparagus, casein

Workout: Everyone seemed to be doing back today so I used resistance machines instead of the hammer strength

Assisted wide grip pull up - 5kg
8-12 x 6

Supersets: Lateral pull down --> Cable straight arm pull down
12 --> 12 x 6

Upright row --> cable straight arm pull down
12 --> 12 x 6

Bent over single arm row
12 each side x 6

25 minutes cardio

Tuesday 19th February 2013

After having a pretty miserable training week last week today things have picked up a little. I have been working on my thesis project  - so stuck in the bioscience lab all day but managed to squeeze in cardio before and a high rep leg session after. (which always makes me want to cry!)).

I had some fitness progress pics done a few weeks ago (all new and a bit scary for me) - I haven't seen the real ones but some casual ones taken whilst on shoot were sent through. Already my body has changed dramatically in the few weeks since they were taken. My abs have become more prominent - which I have been told to be careful of as bikini girls shouldn't have "six packs" just tone, apparently!

My diet changes have left me very very hungry today - that combined with the nightmares of the world ending and having to get my 86year old grandmother on a flying horse to save her (due to the pre bed gluatamine which is acts as a neurotransmitter - now not being taken in the evening) have meant I am pretty exhausted, a little snappy and in need of some TLC. Work will HAVE to wait until tomorrow as I need to sleep!!

Fingers crossed measurements will show changes tomorrow - I feel a little bit leaner and I have become slightly more vascular (doesn't sound too feminine really!) but I did have to reduce my weights today which was a bit disheartening but expected.

                                                         

The next 6 weeks are going to be really tough, but I am going to make sure I keep on enjoying the journey. I have a much more positive relationship with my body now than I did 6 months ago when I started training and I think I will be ready to hit the stage on April 7th. If I feel like I deserve to be standing there I will be so happy. 

Food diary:

06.00: 6 egg whites, 30g oats

Workout - 40 minutes cardio, 15 minutes abs

10.45: 100g raw weight chicken, 50g spinach, 30g almonds

Workout - 45 minutes class teaching

14.00: 100g raw weight chicken, 500g broccoli, 30g almonds

16.30: 50g oats, 25g whey protein

Workout - legs

18.00: microwhey

21.00: salmon, asparagus, 30g casein

Workout - legs - glute focus

Single leg leg press 20 reps x 8 each side

Close leg leg press 20 reps x 6

Walking dumbell lunges  40 x 6

High step barbell single leg step ups 20 x 2 each side

Hamstring curls 15 x 3 each side

Leg cable kick backs 20 x 2 each side

Monday 18th February 2013

Its half term - so no nursery which makes juggling everything more of a nightmare than usual. Luckily my mum is coming up tomorrow to look after Finnley as I have to be in the labs all day as part of my BSc project, I prepped all their food for brekkie and lunch as well as mine for the day.

As advised by Dan because my weight hasnt changed in a couple of weeks to get rid of the egg yolks, the pineapple and the quark, I am going to miss my quark!

06.00: 30g oats, 50g yogurt, 100g raspberries

workout- cardio 40 minutes

10.00: 6 egg whites

11.00: spinach, 30g almonds, 100g chicken

13.00: spinach, 30g almonds, 100g chicken

15.40: oats, whey

workout

17.00: whey protein

20.00: salmon, asparagus, broccoli

22.00: casein

workout - chest and shoulders

incline db press @16kg

12 x 6

incline db flye @10kg

12 x 6

shoulder lat raise seated :8kg

12 x 6

shoulder press @ 12kg

12 x 6

rear delt raise @6kg

12 x 6

isolated delt flye

20 x 2

20 minutes cardio 

Sunday 17th February 2013

No cardio again today - feel like I have so much more energy on cardio free days! Popped to the gym this morning whilst leaving the little man with a babysitter, before heading home to make cookies he desperately wanted to make - he chose bounty, visa versas and rolo. Have to admit did have a lick of the bowel - extra cardio tomorrow to make up for it!

It is so difficult as he is so tiny for his age for needs lots of high fat high kcal foods, preparing food etc would be so much easier without a child - actually all aspects of training would be so much easier without a child!! 

Food diary:

07.00: 3 eggs, 3 egg whites, 30g oats, 100g yoghurt

09.30: 50g oats, 25g whey protein 

WORKOUT

12.30: protein shake

14.30: spinach, 100g chicken, 30g almonds, pineapple

17.30: spinach, 100g chicken, 30g almonds, pineapple

21.30: salmon, asparagus

22.30: quark, coco nibs, casein

Workout:

Bicep x bar curls --> seated db curls

50, 40, 30, 20, 10 of each

Tricep push down --> close grip bench

50, 40, 30, 20, 10 of each

Tricep push down drop set

20 minutes cardio

Saturday 16th February 2013

So proud of my sister today, she won the 48kg and under English Olympic lifting championships! She starting training for it just after I decided to compete so only 6 months ago. Really happy for her she has worked her little backside off! She almost got through to the British finals - just 5kg lift off so I am sure she will work even harder to get through next year.

I had a rest day today so only did HIIT training. 1 min burpees, 30 sec rest x5. Strange not going to the gym, feeling a bit stressed because of it actually. Gym time is my "escape" time, its 60 minutes where i can just switch off from work, uni, motherhood and just concentrate on the exact moment. It has made me more motivated to get in there tomorrow - arms day. It does make me wonder, what do people do that don't exercise or eat healthily? I know I am pretty extreme in terms of meal prep and dedicating time to training but  even so - do they watch tv? go out boozing? knit?

I took my little man swimming this morning, I still find it daunting to wear a bikini in public but it's getting easier. I only have 7 weeks till show time so will definitely have to jump in the pool a few more times before them.

As i didnt go to the gym today, i didnt get my chocolate porridge, which I have fallen in love with, and actually for the first time since starting the new diet felt hungry! I got taken out for food tonight and had to be embarrassingly fussy (salmon, no dressing and extra greens).

Food diary:

08.00: 3 eggs, 3 egg whites, 30g oats, 100g yogurt, 100g raspberries

12,30: 100g chicken, 500g broccoli, pineapple slice, 30g almonds

15.30: 100g chicken, 50g spinach, 30g almonds, pineapple slice

19/30: salmon fillet, green beans, cucumber, lettuce

22.30: 125g quark, 25g casein, 10g coco powder

Friday 15th February 2013

 

I feel like I have put on fat on my butt and my love handles - bit scary but just doing exactly what im told. I always go to bed feeling a little podgy so hopefully will wake up tomorrow feeling leaner.

 

I have a whole weekend off work (well, I have a couple of blogs to write, a nutrition plan and dissertation - but nothing out of home), so going to have some fun with my little man. Taking him swimming tomorrow-its so strange a year ago I would have been terrified of going in a swimming costume but tomorrow im going to throw on the bikini!

 

No cardio today (only 4 x 40 mins a week) so feeling a little more energetic.

 

Food diary:

 

07.00: 3 eggs, 3 egg whites, 30g oats, 100g yogurt, 100g berries

11.00: 50g oatsm 25g whey protein

WORKOUT

14.00: microwhey

14.30:white fish, 30g almonds, 500g broccoli

17.30: chicken, 30g almonds, spinach

20.30: salmon, cucumber, asparagus

21.30: 125g quark, 25g casein, 10g 100% cocopowder

 

Workout - back

 

Wide grip pull up - 5kg

8-12 x 6

 

Lat pull down 45kg --> lat pull down straight arm cable @18.15kg

12-->12 x 6

 

Upright row hammer strengths --> rear flye '3.5kg

12-->12 x 6

 

Bent over row bb @20kg

15 x 6

 

 

Bent over db row @16kg

12 x 4 each side

 

20 minutes cardio

Thursday 14th February 2013

 

HAPPY VALENTINES DAY!

 

I am officially a bad human...i ditched my date today so I could take my mum out for dinner. (maybe not such a bad human?!). She is a constant support for me and is way more important than any date. I kept to the diet with my salmon and aspargus. I had a manic day of PT clients today and didnt eat one of my meals - so had to eat it at the end of the day - going to bed feeling podgy. Not fun.

 



 

Food diary:

07.00: 3 eggs, 3 egg whites, 30g oats, 100g fat free yogurt, 100g berries
Cardio - 40 mins
11.30: 100g chicken, broccoli, 30g almonds, pineapple
17.00: 50g oats, 25g whey protein
Workout
20.00: whey refresh,
20.30: salmon, asparagus, spinach

22.30:14.30: 100g chicken, spinach, cucumber, celery, pineapple, quark casein

23.00 hot chocolate made with 10g 100% coco, stevia and water

 

 

Workout:

 

Dan told me to be gentle with my legs as they are much more developed than my upper body.

 

Box Squats

25kg x 20 x 8

 

Single leg static lunge

25kg x 20 x 6 each side

 

 

Straight leg deads

20kg x 20 x 6

 

20 minutes cardio

Wednesday 13th February 2013

 

Food diary:

07.00: 3 eggs, 3 egg whites, 30g oats, 100g fat free yogurt, 100g berries
Cardio - 40 mins
11.30: 100g chicken, broccoli, 30g almonds, pineapple
14.30: 100g chicken, spinach, cucumber, celery, pineapple
18.00: 50g oats, 25g whey protein
Workout
20.00: whey refresh
22.30: salmon, asparagus, spinach, quark, casein

 

Workout;

 

I went to Gold's gmy this evening for a workout with Dan, he told me that my pysique is ahead of schedule and that I should consider entering UKBFF. It is so wierd getting compliments as the last person I trained with kept telling me I was too fat to compete.

 

We did some DTP - it was tough! (starting at 50 reps, 40, ,20, 10, 5 and increasing weights)

 

Super set: Lat raise, incline shoulder press

 

 

Superset: Shoulder press, bench press

 

Round the world

20 minutes cardio

Tuesday 12th February 2013

I am shattered. I have no idea how though as I am eating a ridiculous amount of food but my legs feel like lead. I feel like my body is bloated - its weigh in day tomorrow and I am sure I have put on weight. It will be interesting to see if I have put on fat.

I am literally dreading when Dan takes my porridge out my diet - I love it!

I thought I would do a quick supplement "low down". All my products are from Reflex Nutrition - i decided to use these products as i took a visit to their factory and saw them being made and the passion their staff have for producing the best supplements. (http://www.reflex-nutrition.com/)

• Instant Whey: For use pre workout 
• Micro Whey: For use post workout as it is faster absorbing
• Micellar Casein: for use before bed - i mix it with quark to make a mousse
• Whey Refresh: For use post workout if I dont have micro whey - faster absorbing
• BCAAs: 5 g x 4 daily
• Creatine'; 5g daily
• L-carnitine: 3 g daily
• L-glutamine: 5g x 4 daily
• Omega 3
• Performance matrix: occasionally pre workout

As I only had time for a morning workout today I had to mix my meals about to fit in with it so hopefully it hasnt affected anything too much.

07.00: 50g oats, 25g whey protein

Workout

10.45: 2 boiled eggs, 3 boiled egg whites

45 minute class teaching

14.00: 100g chicken (raw weight), 500g broccoli, 30g almonds, pineapple slice

17.00: 130g white fish, spinach, 30g almonds, cucumber, pineapple

Nap - I never ever nap - my little boy was really poorly so we had a snuggle and i didnt wake up for an hour! - he seems ok now!

19.00: salmon, aspargus, spinach

20 minute cardio

22.00: casein, 125g quark, 100g yogurt

Workout rest day from weights

40 mins cardio

calf raises +10kg x 20r x 8s

cable leg raises 6.75kg x 20r x 4 each side

hamstring curls 15kg x 12 x 4 each side

tricep pulldowns 16.75kg x 12 x 6

15 minutes abs

Monday 11th February 2013

Feeling absolutely exhausted. I have increased my calories but also increased my cardio so I think that is what is making me tired. Psychologically it is quite draining preparing all the food and planning workouts around life which is what I think is tiring me out! Trying to find the best way to manage my time has involved putting all my supplements into different containers to make it easier to dish them out every morning for pre and post workouts.

Food diary:

07.00: 3 eggs, 3 egg whites, 30g oats, 100g fat free yogurt, 100g berries
Cardio - 40 mins
11.30: 100g chicken, broccoli, 30g almonds, pineapple
14.30: 100g chicken, spinach, cucumber, celery, pineapple
18.00: 50g oats, 25g whey protein
Workout
20.00: whey refresh, 20g vitargo
22.30: salmon, asparagus, spinach, quark, casein

Workout:

GYM is crazy on a monday night - I literally have to (politely) barge people out of the way to get a bench and then I HOG it for my whole workout.

Shoulder press @14kg dbs

8-12 x 6

Seated lat raise @8kg db

12 x 6

Arnold press @8kg db

12 x 6

Shoulder rotations @6kg db - horizontal, diagonal

20 , 20 x 4

10 minute cardio

Sunday 10th February 2013

"The grass is always greener where you water it."

 

 

So, it is 3.30 on a miserable Sunday afternoon. I am sitting in the computer labs in my library eating my 4th meal of the day (chicken, almonds, spinach and a slice of pineapple) whilst taking a break from writing my thesis. "The Influences of food timing on the energetic, metabolic and biochemical effects of exercise training". So I thought I would write a proper blog update.

 

 I am feeling a little snoozy as popped up to London last night to celebrate a friends birthday, however have so far have managed to train my Sunday clients, clean my house, train arms heavily at the gym and write 2000 more words of my thesis, I am working on it until 6 then it is offically SNUGGLE SUNDAY (and meal prep). I hadn't seen a few of the girls for a while so they commented on how my body had changed and instead of them asking "why I wanted to be a bodybuilder" like before, they were asking "how to build their body like mine". So hopefully I have abolished a few of the "bodybuilding" and female "weightlifting" stereotypes!

 



 

Although my work has become busier than ever, which is great and I am really thankful for, I have started to be realistic with myself at what I can do. So begrudgingly started to turn clients away and pass them onto other fitness professionals that I think highly of. If I continued to work at the pace I was I would run myself into the ground and as a result my training (and happiness would suffer). My dad always says "Never get too busy making a living that you forget to make a life." It is tricky though as my work, my hobby and some friends are all based around the gym. So taking a step back and doing something different from time to time has become a priority.

 

Over the past couple of months and having met lots of new people I have really started to readdress my work:life balance and feel amazing for it.Although its still not quites the desirable 8 hours each of work, rest and play everyday, it is getting there.

 

In myself I feel amazing on my new diet compared to what I was eating before, it is slightly terrifying handing over control to someone else but its also a big stress of my shoulders so I can put time and effort into my studies and my work.

 

In terms of where my physique is at - I am feeling confident that I will get myself lean enough for the show nearer the time. I was so flat before due to having no carbohydrates that now I am eating them again I look so much "fuller". I do wake up in the morning with a severe case of "carb face" though - so unbelievably unattractive!

 

All the Miami Pro tickets are sold out now, no one I know got any which I am actually quite glad about as I think it would make me even more nervous if family/friends were there. None of my family even asked about going - they don't really understand it I don't think - which is fair enough.

 

So having had a little bit more time to think about everything - I think I am doing ok. I am working tirelessly at my studies so fingers crossed will get my Registered Dietitian status in June, my work for premier training is going well, my personal training clients are all improving, my online diet plan clients are all happy with their progress, my studio class participants all love their classes and my little monster always has a smile on his face and my training seems to be going really well! Its really tough sometimes but the everything I do I enjoy and give 100%, if 2013 continues how it has started it will be an amazing year.

 

Rachel x

 

Food diary:

07.00: 3 eggs, 3 egg whites, 30g oats, 100g fat free yogurt, 100g berries

11.30: 100g chicken, broccoli, 30g almonds, pineapple
14.30: 50g  oats, 25g whey protein

Workout

17.00: whey refresh, dextrose

18.00: 100g chicken, spinach, cucumber, celery, pineapple
22.30: salmon, asparagus, spinach, quark, casein

 

Workout - arms

 

Narrow grip pull ups 6 x 4

 

Seated bicep curls @6kg --> Tricep pulls downs @16.75kg

12 --> 15 x 6

 

Zbar isolated bicep curls 20kg --> Close grip bench press @25kg

12 --> 15 x 6

 

Standing bicep curls @ 10kg db --> tricep push down @18.75kg

12 --> 15 x 6

 

20 minutes cardio

 



Saturday 9th February 2013

Food diary:

07.00: 3 eggs, 3 egg whites, 30g oats, 100g fat free yogurt, 100g berries
11.30: 100g chicken, broccoli, 30g almonds, pineapple
14.30: 100g chicken, spinach, cucumber, celery, pineapple
18.00: 50g oats, 25g whey protein
Workout
20.00: whey refresh, dextrose
22.30: salmon, asparagus, spinach, quark, casein

 

Legs - high reps

 

I have been adviced by Coach Dan to go light on my legs as they are far more developed than my upper body. Before I even thought about competing I trained legs really heaviliy to increase strength - purely to see how much I could lift. At 55kg I was lifting 120kg deadlifts - far to say that my legs exploded in size!

 

Single leg lunges @40kg

20 reps x 6 each side

 

Walking lunges @10kg db x 2

40 reps x 4

 

Single leg press @25kg

20 reps x 6 each side

 

Double leg press @125kg

12 x 4

 

Cable aductor @3.5kg

20 x 4

 

20 minutes cardio

 

Friday 8th February 2013

 

I feel so much "fuller" just after a couple of days of increased carbs, fat and cals. I wouldn't say its a nice feeling as I do feel a bit bulky after leaning out, but I have so much more energy.

 

I trained today with a friend entering the UKBFF a couple of weeks after Miami Pro then we did some posing practise. She has so much confidence and flair and I just felt a bit "silly". So I need to get practising!

 

I'm stuck between a mint green bikini and a deep red bikini...mint green is a bit different but I am concerd about the tan running into into it!

 

 

Food diary:

07.00: 3 eggs, 3 egg whites, 30g oats, 100g fat free yogurt, 100g berries
Cardio - 40 mins
11.30: 100g chicken, broccoli, 30g almonds, pineapple
14.30: 100g chicken, spinach, cucumber, celery, pineapple
18.00: 50g oats, 25g whey protein
Workout
20.00: whey refresh, dextrose
22.30: salmon, asparagus, spinach, quark, casein

 

Workout - led by the UKBFF competitor - i went slightly lower on weights as usual and didnt feel like I worked myself that hard!!

 

Lateral raise 15 x 5

 

Shoulder press 15 x 5

 

Frontal raise 15 x 5

 

Rear delt flye 15 x 5


Thursday 7th February 2012

 

I feel like a big ball...my body has swollen up a bit on the excess carbs but I'm sticking at it!!

 

Food similar to yesterday. Protein pudding today: -125g quark with 20g Reflex Nutrition casein, and 2g coco nibs - I put a bit of water in too to make it a bit 'creamier". To make it even more "chocolatey" you could add some  100% cocoa powder too.

Workout 1 40 mins cardio

Workout 2 - back

Wide grip pull ups -5kg
8 x 6

Lat pull down 50kg
8-12 x 6

Hammer strength row 40kg
12 x 6

Single arm row 14kg db
12 x 6 each side

Cable lateral pull down 16.75kg
12 x 6

Lat pull down machine drop set

Cardio 20 mins

Wednesday 6th February 2012

Food diary:

07.00: 3 eggs, 3 egg whites, 30g oats, 100g fat free yogurt, 100g berries
Cardio - 40 mins
11.30: 100g chicken, broccoli, 30g almonds, pineapple
14.30: 100g chicken, spinach, cucumber, celery, pineapple
18.00: 50g oats, 25g whey protein
Workout
20.00: whey refresh, dextrose
22.30: salmon, asparagus, spinach, quark, casein

Workout - little chest and shoulder workout. The gym has been manic recently so it has been a bit of a nightmare in terms of planning training!!

Tuesday 5th February 2012

I struggled hugely through my high rep legs session today - literally felt like crying half way though. Potentially a sign of "over training".

However tomorrow I start a new diet plan, Dan Barnett (http://www.facebook.com/?ref=tn_tnmn#!/teamdanbarnett?fref=ts) has offered his support and he has been highly recommneded so I am going to completely put my trust in him, as if i carry on the way I am I will be too lean for contest. Some of the changes he has suggested I would have also made myself which is reassuring - but sometimes it is best to have a second opinion from an expert like himself as I am completely new to the "bodybuilding" game.

Food diary:

07.00: BCAAs,
Fast cardio 40 minutes
10.00: 4 egg whites, 1/2 avocardo, 30g almonds, spinach
13.00; 120g chicken, broccolli
16.00: 12-g tuna, spinach, 100g fat free yogurt
Workout
PWO: protein shale
20.00: 200g white fish, asparagus, mustard, leeks, spinach, mushrooms
22.00: 125g quark, 25g casein, 5g coconibs


Workout - legs

Tri set x 6 = (420 reps)
Alternate leg lunch x 30 --> Good morning x 20 --> Straight leg deads x 20 (all with 30kg)

Hamstring curls
Drop set 100reps

Cable kick backs x 20 each side

Legs would not do anymore!

Monday 4th February 2013

 

9 weeks to go and making a few diet changes after talking to a a few people, one person is going to help guide me in the final weeks as he has "been there and done it". I feel like I can trust him so I will do exactly what he says. My changes from  tomorrow are:

 

• Consume more at breakfast - 4 egg whites is simply not enough to boost the metabolism
• No berries at night - prevent rises in insulin over night
• Consume the same meals everyday - e.g. same meal at 11.00 and same meal at 14.00
• Consume fruit post workout to assist with muscle anobolism
• Add in more fat sources - avocardo, almonds, oils etc
• Start to cut out dairy - e.g. greek yogurt

 

Food diary:

 

07.00: BCAAs 125ml whey refresh

Workout - HIIT: Burpees 1 min on, 30 sec rest x 5, 25 minute steady state cardio

09.30: 125ml whey refresh, 40g almonds

11.30: 120g chicken, spinach, beetroot

14.30: 120g chicken, 500g broccolli

17.00: 120g tuna, spinach

Workout

19.00: Protein shake

20.30: 100g salmon, asparagus, mushrooms, spinach, green beans

22.30: 125g quark 40g yogurt, 25g casein, 100g berries, 5g coconibs

 

1450kcal 42g fat 211g protein 34g carbohydrates

 

Below is a really easy to make protein mousse cake:

- 50g whey protein

- 125g quark

- 150ml water

- 4 whisked egg whites (firm and fluffy)

- 100g raspberries

 

Mix all together, cook for 20 mintes @ 160oc - cool in fridge

 









 

Workouts - Shoulders

 

Warm up

 

Shoulder press

8 x 14kg x 8

 

Seated lateral raise

8 x 8kg x 10

 

Arnold press

8 x 8kg x 6

 

Overhead barbell press

15 x 12.5 x 3

 

Close grip chest press (triceps holding FAT!)

15 x 20kg x 6