Sunday 31st March 2013

 

I am officially a ball of water today (evidence above and below) - water manipulation didn't go to plan - so will definitely be leaving things be for my first comp and just upping my vit C in the final couple of days!

 

I took my little man to the studio for 30 minutes today just to get some posing practise in - I have no idea what he thinks I am doing - I try to explain to him it is for a show - he loves it - I actually think he is better at it than me.

 



 

If I have a low moment or I am stressing about the diet, I have to remind myself that it was my choice to do these competitions so I can't get angry or cant take my irritability out on anyone. I am hoping for a really positive week. I plan to up my repetitions in training and go gently on my legs (as my quads are still HUGE and hold loads of water!) and keep my diet the same until a reefed on Friday.

 

 

One week today it will all be over!! (Well the first competition anyway!)

Saturday 30th March 2013

 

OK, so Nan is comfortable in hospital and not in so much pain which is a huge positive. Still waiting for the neurologist to see her but fingers crossed she will be on the road the recovery soon!

 

I feel horrendous - slightly nauseous, stressed and exhausted. Early night with shrek and snuggles with my little man is in order.

 

I have trialled water loading the past couple of days, and taken a natural diuretic tonight to see if it brings me in tighter - but I think I would rather just take a bit more vit c closer to comp. I feel I have more control over that.

 

Today was a rest day which means less food - probably another reason why I felt exhausted - below are my meals - lots of green - I am so fed up of broccoli - I have been using chilli and garlic to flavour it -but I don't think I am cooking my garlic long enough so its giving me a "food baby" so that's gone from tomorrow!!!



 

 

 

06.00: 30g oats, 6 egg whites - topped with banana drops and cinnamon

 

10.30: Broccoli, almonds, white fish

 

16.30: Broccoli, cauliflower, chicken, almonds

 

20.30: Broccoli, white fish, green leaves, casein shake

 

I have to have all my food EXTRA HOT - we are talking mouth burning, otherwise it has to be completely cold. All or nothing!



Friday 29th March 2013

"The whole point, the only point, is to find the things that matter and hold onto them, fight for them and refuse to let them go"

 

 

 

So Friday was tough, the worst day of prep yet.

 

My nan, the woman who helped my mum bring myself and my sister up was rushed into hospital. She has been going downhill for a little while, but the pain she was in was unbearable she was paralyzed in bed because of it, even the first 10mg of morphine she took wouldn't take any of the pain away.

 

Seeing the beautiful woman that looked after me, that taught me morals (and made the worlds best mashed potato) turn into a frail old lady is heart breaking. The whole family came down to help out and eventually we left Nanna in hospital just after midnight, hoping the second dose of morphine would kick in so she could get some rest.

 

Having spent time working in acute hospitals as an UG Dietitian I know how they work fairly well and unfortunately this means nothing much will be done other than pain relief until Tuesday. So as long as she is more comfortable than she has been then that's positive. I have so much respect for nurses, they are simply wonderful and truly do care for their patients.

 

It been emotional but it has shown me the real things that matter, its not work, its not university and its not this contest prep - its being there for family. Everything was dropped yesterday - (cardio and regular meal consumption included) to be at my nans bedside, because ultimately that is what is truly important. I can catch up on cardio on Sunday when things calm down (hopefully), and I can compete every year for the rest of my life if I want to, but being with my family is what is right at this moment.

 

 

 

I had a long chat with my sister last night, about dieting. She is an Olympic lifter so follows a diet plan herself - she is trially carb back loading at the moment. We came to the conclusion that both of our ventures are "obsessive passions" . If you want to be good, you have to make sacrifices and you do have to be slightly obsessive! Although some people may see this as a negative, we have to use this "obsessive" personality trait to our advantage, to flip it over and make sure only positives come from it. In 2014 we are launching our own business, to incorporate all our skills - Dietitian, Personal Trainer, Tutor, Trainee Sports Psychologist, Yoga Instructor, Exercise to Music Instructor, Cooks and Researchers. Our aim is to help people have bodies they loves, but also healthy, positive minds, to not provide people with "quick fixes" but lifestyle, behavioural and psychological changes to help them long term.

 

 

SO...back to bikini prep: I love to push boundaries and challenge myself and I have completely fallen in love with the learning about nutrition, training and posing for this prep for the Miami Pro World Championships, to say it has changed my life in an unimaginable way is an understatement. I cannot wait to get on stage in a week now - adrenalin will be flowing but I think I am finally ready to show off all this hard work!

 

Food diary:

06.00: 30g oats, 6 egg whites

Workout - arms

09.00: Whey refresh

10.30: 30g oats, whey protein

16.30: 100g raw weight chicken, broccoli, 20g almonds

18.30:120g raw weight white fish, 20g almonds

22.00: 120g raw weight white fish, broccoli, casein shake

 

Workout:

Close grip pull ups 8 x 4

Tricep dips 12 x 4

Bicep e-z bar curls 12 x 6

Close grip bench 15 x 6

Bicep hammer curls 12 x 6

Tricep pull down --> overhead 12-->12 x 4

30 minutes cardio

 

Easter treats - my favourites - storing these bunnies away so my little man doesn't get his hands on them!

Thursday 28th March 2013

 

Today I officially feel like a had a mental break down. Work is manic, university dissertation is due in soon, my nan is poorly and I felt FAT. OK not "fat", but fatter than previous. However having looked at past pictures, it is my mind and the mirror playing tricks on me. I am on track for contest - its just the rest of my life that I need to get on top of.

 

 

I am taking a day off tomorrow to go home to see the family for Easter celebrations, there will be a buffet full of pastries and cheesey delights, as well as chocolate and cheesecakes however that doesn't even bother me anymore. I know psychologically I am pretty strong so will bring down my own meals. Unfortunately my family, other than my sister, don't really "get" bikini contests so it can be hard to explain why I can't eat pizza and crisps right now, but they will just have to accept for now broccoli, chicken and almonds are key elements of my diet.

 

 

Food diary:

 

07.00: 30g oats, 6 egg whites

Workout - shoulders and chest

10.00: hydrolysed whey protein

11.00: 30g oats, 25g whey protein

14.00: 100g raw weight chicken, 500g broccoli, 20g almonds

16.30: 120g raw weight white fish, asparagus, 20g almonds

cardio 30 minutes

19.00: 120g raw weight chicken, spinach, broccoli

20.00: casein jelly

 

Workout

 

DB chest press 12 x 6

DB incline flyes 12 x 6

 

DB shoulder press 12 x 4

Reverse lat flyes incline 12 x 4

Frontal raise 12 x 4

Lateral raise 12 x 4

 

30 minutes cardio



Wednesday 27th March 2013

 

I was approached by a news agency to do an article about my "journey to the stage" and inspiring other mums to uptake fitness - so today I had a photo shoot with my little man. Then when I am all tanned up in my bikini they are going to take some more - to see the contrast!

 

I am not feeling as tired as I have been the previous couple of weeks, my diet has stayed the same so my body is obviously adjusted to what I am taking. From Sunday (1 week out from Miami Pro) things will change up dramatically - to include water loading - I am not going to manipulate sodium though.

 

Food diary

 

06.00: Oats, 6 egg whites

workout - hammies and glutes!

11.00: oats, whey protein

14.30: hydro whey

15.30: fish, almonds, spinach

18.30: fish, almonds, spinach

30 mins cardio

20.30: chicken, broccoli, asparagus

21.30 sugar free jelly, casein

 

I have started weight training in the morning now, although I only have one meal inside me I find I can give it much more "oomph" earlier on in the day. As by 4pm I am struggling a fair bit. So I save my cardio for the evening which I do at home on my bike.

 

Workout - legs

 

Single leg leg press 20 x 6 each side

Walking lunges 30 x 4

Cable kick backs 20 x 6 0 slow negatives!

Double leg leg press 20 x 6

Hamstring curls single leg 15 x 6 each side - slow negatives!

Split squats 15 x 6

Straight leg dead lifts 15 x 4

30 minutes cardio

Tuesday 26th March 2013

 

I HAVE to have this Chocolate Peanut Butter Easter Egg...this is a serious food desire. We have an American "Candy" store in Guildford so I am hoping they have it in there for when I finish competing - 54 days (yes that's sounds like a very long time!).

 

My stress levels are THROUGH THE ROOF, I feel like I can cope with the diet and training easily, its just the full time degree, single motherhood and part time work I am struggling the balance. My priority has always and will always be the little man so if he goes to bed happy every night I know I am doing ok.

 

I am not getting bed till gone midnight every night so I can focus of writing my thesis, the strain is taking its toll on my mood. I cannot remember the last time I met friends for lunch/drinks without feeling guilty for having some "leisure" time. I have a constant niggle at the back of my mind that I need to be doing something "productive". Even sitting in front on the TV is unjustifiable to be right now because of the never ever "to do" list. It is definitely something I need to get over, some relaxation time will probably actually mean I concentrate harder in a more restricted time.

 

 

I love teaching my class on a Tuesday, I have some lovely mummies that I teach old school aerobics with, it always brightens my day.

 

 

Food diary: same as yesterday

 

Workout - shoulders

 

Shoulder press @12kg DB 12 x 6

 

Shoulder BB press standing @17.5kg 12 x 4

 

Reverse incline flye @6kg 12 x 6

 

Standing lat raise @8kg 12 x 6

 

Standing frontal BB Raise @10kg 12 x 6

 

Rotator cuff exhaustion

 

Cardio 30 minutes

 

PM: cardio 30 minutes

Monday 25th March 2013

I tried Grenade Pre workout today and I as a coffee addict (we are talking 4-8 strong black cups a day) I didn't think it would have any effect. How wrong was I? 6 hours and 1000mg of vitamin C later I am still "buzzing". This may not be ideal for sleep time, however it was purely positive for my workout. I am not going to take it every time - as my mental power is pretty high, just on days that I am struggling!

After that huge meal I dared weigh myself this morning, didn't want to start the week on a low point! I know, I know weight doesn't really matter - but psychologically I thought it better not to label myself with a number!

Food diary:
07.00: 30g oats, 6 egg whites
30 minutes cardio
10.30: 100g white fish, 20g almonds, spinach
14.30: 100g white fish, 20g almonds, asparagus
16.00: 30g oats, 25g whey protein
Workout - back
18.30: whey refresh
21.00: 100g chicken, broccoli
22.00: casein, sugar free jelly

Workout:

Warm up

BW -5kg pull up 3 x 8

Lateral pull down 50kg (my BW)
12 x 4

Straight arm lateral pull down 18.75kg
12 x 4

Bent over single arm row 14kg

HS upright row 40kg --> bent over bb row @20kg
12 --> 12 x 4

30 mins cardio

Sunday 24th March 2013

 

 

So today was REFEED/CHEAT/TREAT whatever you call it - I needed it. I dropped weight again to 50.8kg so Diet Coach Dan told me to up the planned 600g of potatoes to 1kg. I exchange 10g of the carbs in the potatoes for 200g fat free yoghurt to equate to a whopping 200g carbs in one meal.

 

I couldn't handle 1kg of chips so made some sweet potato cakes - really simple - 200g sweet potato, 100g fat free yoghurt, 25g casein protein, 3g steva, vanilla essence, 2 egg whites - mix and cook. Top with 100g fat free greek yogurt that has been thicken with xantham gum and sweetened with stevia and chocolate essence = easy and amazing.

 

Somehow I did not burst and really enjoyed it, no feelings of guilt at all which I was worried about.

 

Unfortunately the little man upstaged me and came home from his dads with lots of chocolate Easter eggs.

 

 

Workout:

Calf raises - leg press 20 x 6 each side

Cable kick backs - 20 x 3 each side

Decline sit ups 25 x 4

Tricep pull down --> Tricep over head pull

 

30 mins cardio

 

 

Food diary:

08.00: 30g oats, 25 whey protein, 6 egg whites

13.00: chicken, 20g almonds, green veg

16.00: white fish, almonds, spinach

cheat meal

Saturday 23rd March 2013

 

For the first time today I feel like I completely nailed my posing! - It hurts though - lots of back arching and hip swinging and BIG SMILES. I always forget the same thing so need to keep practising hard to ensure I can do it with the fears on the day.

 

A gym member approached me today and told me I was looking too lean and looked better with a fuller face. It didn't knock me though - when I train I realise I look HORRIFIC - I take off my make up, shove my hair in a big top know and just go in to train. NOT to look hot, nor to pick up a guy. When I am in the gym it is my time. This week I WILL WEAR A CROP TOP FOR AN ENTIRE SESSION - still not something I have managed to achieve. But I am going to do it!

 

 

Another of my meals today was a thai stir fry - spinach, fish and almond with a variety of thai spices.

 

 

Food diary:

 

06.00: Oats, 6 egg whites

11.00: oats, whey protein

workout - shoulders and chest

14.30: hydro whey

15.30: fish, almonds, spinach

18.30: fish, almonds, spinach

30 mins cardio

20.30: chicken, broccoli, asparagus

21.30 sugar free jelly, casein

 

 

Workout:

 

BB Bench press 12 x 4

Inclince DB Press 12 x 4

Shoulder DB Press 12 x 4

Seated Lateral raise 12 x 4

Seated Frontal raise single arm 24 x 3

Rear delt isolated turn 20 x 3 x 2

 

Cardio 30 mins

Friday 22nd March 2013

Blog 220. 15 days out from contest. Exhausted but "ready to rumble"!

 

I cannot believe I fast time has gone, I started this blog 220 days ago when I committed to letting go of all my body demons and finding a body I loved - this blog and the 30,000 of you that have read it has kept me on track - so thank you!

 

I am really starting to feel the effects - physically and mentally of juggling my hectic life with training and dieting - people are talking to me and it sometimes goes in one ear and out the other. I don't mean it in a rude way at all - but I am feeling totally exhausted (happy and enjoying the process, but exhausted), and very ready for my reefed on Sunday.

 

I get asked so much if I get bored of eating the same thing every day, simply - NO because I make sure that however I eat my nutrients they are completely different from the day before. My skills as a UG Dietitian and PT have enabled me to reconstruct menus from the food I have to make pretty much whatever I want - from curries to ice cream! It just takes a little thought and a lot of passion for nutrition!

 

Below is everything I consumed today - the same basic food and nutrition as yesterday (and the day before, and the day before that etc,) but made in a different way. 90% of the food I eat is consumed out of tuppawear containers at work, university or sitting in my car - my little boy calls them "mummy's muscle meals".

 

 

 

 

I started the day with a cinnamon and vanilla pancake made with oats, egg whites, water, cinnamon spice and vanilla essence.

 

 

Mid morning I had paprika chicken with peppered broccoli and oven roasted almonds.

 

 

Lunch was chilli and garlic broccoli with Cajun fish and almonds.

  

 

Pre workout was chocolate porridge - I always soak my oats overnight to ensure they are super creamy. (my favourite meal today - nice a warm for a cold day!)

 

 

Post workout I had 2/3 of whey refresh which is whey isolate so gets absorbed very quickly.

 

 

Dinner today was basil and thyme crusted cod with asparagus and garlic spinach

 

 

And everyone needs dessert - so I make my extra special casein mousse with almond extract- it is basically a huge bowel of amazing tasting chocolate praline.

 

I enjoy every meal I make and although I cook in batches, I add herb and spices (and a bit of Hobbs Magic) as I go to ensure there is always something I fancy in either the fridge or freezer. I am currently obsessed with garlic - so I apologise hugely to anyone I speak to in the next 2 weeks! At least it will keep the vampires away!

 

 

Although tired, I feel like physically I am ready - I practised posing today and can use my local studio over the weekend too. I am a little terrified of getting on stage and falling flat on my face, but after having a chat with a fellow competitor I just need to go on stage with an alter ego - smile lots and enjoy it all!

 

Food diary - as above

 

Workout - 30 mins am + 10 mins abs + 10 mins calves

 

Workout - arms

My workouts are getting weaker but so many people have told me DO NOT OVERTRAIN! So I am still pushing myself but not over doing it.

 

BW pull ups 8 x 3

BW tricep dips 12 x 3

 

Superset 1: Bicep barbell curl --> seated isolated DB curl

12 --> 12 x 6

 

Superset 2: Barbell close press --> standing db tricep extension

15 --> 15 x 6

 

Barbell curl "21's"

 

Cardio 30 mins

Thursday 21st March 2013

                                                    

Tanning experiments with Pro Tan: 3 coats gave the above result - its not quite dark enough so will need 4 or 5 and some sort of oil. This is all just huge trial and error!

As Thursdays are always LOOOOOOOOOOOOOOOOOOOONG working days it is always a rest day from weight. But it does mean I go fairly low of kcals and carbs so get a tiny bit ratty. I have persuaded Diet Coach Dan to set up his athlete page on FB - please give it a like - he has so much passion for fitness, nutrition, bodybuilding and prepping and is a fab support - so if you are considering competing definitely give him a shout.

 

http://www.facebook.com/pages/Dan-Barnett-Athlete/427101644049262

 

Food diary:

 

06.30: 30g oats, 6 egg whites

30 minutes cardio

10.30: white fish, 20g almonds, spinach

15.30: white fish, 20g almonds, broccoli

19.00: chicken, asparagus

21.00: casein, sugar free jelly

Wednesday 20th March 2013

Legs, legs, legs!!! I already had shin splints from a horrendous run I did outside on Monday (bad idea!). It's my legs that really have suffered during dieting, I'm lifting only about 50% of what I was and they are covered in bruises from small muscle tears! Making a big point now not to over train.

 

Food diary

06.00: 30g oats, 6 egg whites

Workout - 30 minutes cardio

10.30: 100g raw weight chicken, broccoli, 20g almonds

15.30: 120g raw weight white fish, spinach, 20g almonds

18.00: 30g oats, 25g protein

 

30 min cardio, legs

 

20.30: 120g raw weight white fish, asparagus, broccoli, 

 

21.30 casein, sugar free jelly

 

Workout - legs

 

Single leg leg press 20 x 6 each side

 

Close foot leg press 20 x 6

 

Spilt squats 15 x 6

 

Hamstring curls slow neg 15 x 6 each side

 

Lunges 15 x 2 each side

Tuesday 19th March 2013

 

I have made huge sacrifices to step on stage in 19 days time, however even though advised against it is important to me to give blood regularly. I think everyone that is able should do it, it saves lives after all. (www.blood.co.uk) They say it utilises an extra 600kcals so I had an extra protein meal and did my workouts before going.

 

  

My little boy is still a bit poorly so lack of sleep is starting to become an issue. However I have a couple of weeks off university lectures over Easter so I will not be rushing around quite so much. I do however have a 12,000 word thesis to write over the next 3 weeks. Luckily juggling single motherhood, a full time degree, work and training means my time management skills are very finely tuned!

 

Food diary

06.00: 30g oats, 6 egg whites

Workout - 30 minutes cardio, shoulders

10.30: 100g raw weight chicken, broccoli, 20g almonds

15.30: 120g raw weight white fish, spinach, 20g almonds

18.00: 30g oats, 25g protein

 

30 min cardio

20.30: 120g raw weight white fish, asparagus, broccoli, 

21.30 casein, sugar free jelly

 

 

 

 

Monday 18th March 2013

Although I had reefed last night I don't feel completely "me" still, a little stressed and tired. I taught an extra buggy fit class today and it was pouring with rain with an hour so I think I got a little cold! I gained 0.4kg from my refeed and physically look a bit "puffier" but I am fine with that. It did a really big back session today so feeling quite strong after my kilo of potatoes!

 

 

 

It was suggested to me to make my casein into "truffles" by just adding a little bit of water, rolling into balls and popping in the fridge. However I am taking 30g so it only made two tiny balls in comparison to how I normally have my casein - a big bowel of casein jelly. I definitely wont be making the truffles again.

 

 

Food diary:

 

06.00: 30g oats, 6 egg whites

Workout - 30 minutes cardio

10.30: 100g raw weight chicken, broccoli, 20g almonds

15.30: 100g raw weight chicken, spinach, 20g almonds

18.00: 30g oats, 25g protein

Workout - back

22.30: 100g raw weight chicken, asparagus, broccoli, 

23.30 casein, sugar free jelly

 

 

Workout:

 

Pull up -5kg 12 x 4

 

Lateral pull down @50kg 12 x 6

 

Lateral straight arm cable pull down @18.75 12 x 6

 

Iso lateral HS row @40kg 12 x 6

 

Single arm row @16kg 12 x 4 each side

 

30 mins cardio

 

 

Sunday 17th March 2013

Weight is stable - which is always good. Weighing in at 51.8kg this morning (always a tense moment on a Sunday as may prevent a refeed!).

I popped up to Miami Pro camp today in London, we went through the running order or the show and what they are looking for. They want divas - no bodybuilding poses like federations such as UKBFF do so I need to find some stage presence fast! Lots of practicing to do!

I also had a lovely cheat meal tonight, diet coach Dan new I was stressing a little about it so he cooked it for me - chicken with the biggest plate of sweet potato and white potato chips I have ever seen - with salt and nandos sauce. It was totally stress free and I felt no guilt at all - which always worries me a little.


All I did today was 30 minutes gentle cardio, feeling ready to train hard in the gym tomorrow! Big back session!


Food diary:

07.00: 30g oats, 6 egg whites
11.30: chicken, broccoli, 20g almonds
15.30: chicken, broccoli, 20g almonds
20.00: chicken, chips, nandos sauce

Saturday 16th March 2013

I'm not sure why but yesterday and today and have been really positive!

I am just having a quiet weekend with my little man as have a few social bits I need to go to next weekend so need to rest up (god I sound old!).

My cardio has reduced a little bit last week so I think that has made a huge difference to me. I am getting slightly behind on my work though as I Finnley has been poorly and I have felt shattered but I am going to make sure I focus on my dissertation this week.

Food diary:

07.00: 30g oats, 6 egg whites
Workout
10.00: 30g oats, 25g protein powder
13.30: chicken, broccoli, 20g almonds
16.30: chicken, broccoli, 20g almonds
30 mins cardio
19.30: chicken, broccoli, spinach
20.30: casein shake, sugar free jelly

Workout:

Body weight pull ups
Body weight dips
Good mornings --> split squats
Cable kick backs
Bent over upright rows
Crunches
30 mins cardio

Friday 15th March 2013

The three most common questions I am asked is: 

1. What is inside my fridge? Well the results are above - I keep 5 freshly prepared meals in there to ensure there is always something to grab if I am in a rush (which is most of the time). I prep at the weekends and pop some in the fridge and the rest in the freezer. I also keep my fresh asparagus and salad so I can have a nice freshly cooked meal in the evening. Only takes 2 minutes to blanch green veg and plate up with some grilled chicken. Potted jellies are for desperate measures - the ones you make up yourself are completely sugar free so much better!

(In a closed container at the back there are my little boys foods - butter, cheeses, yogurts, carrots, tomatoes, peppers, fresh sausages etc)

2. What is my weight and height? I hate people asking me this - not because I care about my weight or height - the complete opposite in fact. But I feel that individuals need to stop focusing on their weight and comparing to others. As humans we are all built completely different, different bone weight, water weight etc and comparing something so individual with someone else is utterly pointless. More focus should be on achieving a weight that is healthy for that individual but more so to improve metabolic flexibility,  fitness levels and SELF ESTEEM.

3. How many calories do I eat? This is emailed and messaged to me at least twice a day - everything I eat is written on my blog, but that is the nutrition that it right for me and only me. Most people that ask are not competing in a bikini contest in 3 weeks nor train identically to me, not do the exact work as me, or have the same hormones or sleep for the same time - so I always inform people NOT to follow my food diaries, as they will not be absolutely right for them. But to clear things up, on a rest day I eat 1200kcal and on a refeed up to 3000kcal - but crucially that is individual for me. As an UG dietitian and a PT I have used many different nutritional programs with my clients with similar goals dependent on their lifestyles, training and hormones and all variables must be considered when working with nutrition to fit it appropriately into life!

Food diary:

06.00: 6 egg whites, 30g oats

Workout - 30 minutes cardio

10.30: 30g oats, 25g protein

Workout - shoulders - I loved weight training this early!

13.30: whey refresh

14.45: 100g raw weight chicken, 20g almonds, 500g broccoli 

18.00: 100g raw weight chicken, 20g almonds, 500g broccoli

21.00: 100g raw weight chicken, 6 asparagus spears, broccoli

22.00: sugar free jelly, 25g casein protien

Workout:

Warm up: shoulder press, upright row

Superset: Shoulder db press @14kg --> seated lat raise @8kg

12 --> 12 x 6

Seated db frontal raise @8kg

24 (alt) x 6

Rear delt db raise @6kg

12 x 6

Upright bb row @20kg

12 x 4

Superset: Incline db bench press @14kg --> incline db flye @10kg

Shoulders exhaustion - RC @6kg db x 20 - horizontal + diag x 3

30 minutes cardio 

Thursday 14th March 2013

I have had lots of messages asking about my sweet tooth cure - well it is so simple. Make up a sugar free jelly(1 pint) - wait for it to cool a little then  add in casein protein. So I use 1 pack with 50g casein, and about 100ml more water. Leave in it the fridge to set overnight - and its like an angel delight! Preparation is key.

I HATE Thursdays - they are long and today I decided to have it as my rest day. I usually to legs and last week it was a pathetic session so instead I will workout on Saturday.

Food diary:

06.00: 6 egg whites, 30g oats

Workout - 30 minutes cardio

10.30: 100g chicken, 500g broccoli, 20g almonds

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

20.00: 100g chicken, broccoli, asparagus, casein, sugar free jelly

Wednesday 13th March 2013

ARGH...I was so glad when diet coach Dan told me to go train legs with him as my motivation was next to nothing. I normally train completely alone so releasing control over my workouts is quite difficult but I let him lead and he pushed me through a hams and glute session (quads are still fairly HUGE!). 

I have noticed that it is my legs that have lost the most strength - upper body is plodding on nicely but cutting has absolutely murdered my leg muscles. I was deadlifting 120kg prior to cutting and I was struggling to do a hamstring curl at 10kg today. It will all be worth it though!

I am trying to do 15 mins posing before bed but it is quite hard to do infront of a mirror in my undies - I feel a little bit silly!

Food diary:

06.00: 30g oats, 6 egg whites

Workout - 30 minutes cardio

10.30: 100g raw weight chicken, broccoli, 20g almonds

15.30: 100g raw weight chicken, spinach, 20g almonds

18.00: 30g oats, 25g protein

Workout - legs

22.30: 100g raw weight chicken, asparagus, broccoli, 

23.30 casein, sugar free jelly

Tuesday 12th March 2013

My sweet tooth is nagging me a little in the evenings - however a mix of sugar free jelly and Reflex chocolate casein protein seems to actually be doing the trick!

People always seem to ask me "how to get abs" - I personally do not train mine more than once or twice a week for 10-20 minutes, a mix of weightless crunches/raises/sit ups/ball tucks, bicycles etc. I used to be a gymnast and a dancer so luckily my core is fairly strong. However abs are far more about the food you consume and i believe that it is vital to educate yourself about why something works. More understanding leads to greater compliance - hence why with all my clients everything I do I explain to them why we are doing it - for both exercise, nutrition and behavior changes. There is a lot of information out there and some is airy fairy so it is vital to ensure anything read online is taken with a pinch of salt unless its from a valid source (strongly evidence based or from a reputable author). 

My personal top tips for getting visible abdominals  are:

1. Be consistent - even if you are not seeing changes immediately ensure that you commit to x amount of weight training and x amount of cardio sessions every week. Book it in your diary and stick to it!

2. Modify your abs routine - change it up every so often, dont let your abs get lazy! Think of it like you are driving a car - if you drive the same way every day your brain doesn't really have to work as hard to get you to your destination, similarly, muscles have a memory so changing your routine will surprise them and activate different fibres.

3. Stay hydrated - in order for optimal fat burning to occur the body must be hydrated, so by drinking 6-8 glasses a day this prevents any dehydration.

4. Do not starve yourself- speaking from experience this does not work. Regular meals - ideally 5-6 times per day will ensure your body knows that it will be fed regularly and therefore will not desperately cling onto its fat stores in preparation for "starvation". 

5. Carbohydrates are not the devil - when I started training this was my opinion and I immediately thought if I popped them into my diet I would get fat. LIES. Adding carbs in small amounts into my diet ensures I don't break down too much muscle and it gives me the energy I need to train hard. The big carb to avoid is sugar (although some find this beneficial post workout!) - especially when together with fat e.g. chocolate. Sugar spikes insulin which allows muscles and liver glucose stores to be refilled, but once they are full the liver processes them (I won't go into all the biological details right now), to fats which are stored in adipose tissue (fat!). So include carbs such as oats, sweet potatoes and wholegrain rice but save sugar for the occasional treat.

6. Self believe - results will not be instant - it takes time and effort but believe that you can do it, educate yourself, experiment with different healthy recipes and stick at your training and you will get there.

Today has been really tough actually - my little man has been poorly so I am a little sleep deprived and due to work had to have my main workout this morning. So trained back on only one meal - where as I would normally of had 4 by the time its turn to hit the weights. So it was as struggle!!

I have bruises all over my legs, and ulcers in my mouth and my skin on my hands is so dry - I am basically really attractive right now! Iv doubled up on my vits and omegas so hopefully that will help me look and feel a tad better!

Food diary:

06.00: 30g oats, 6 egg whites

Workout - back

09.30: 30g oats, hydrolysed whey

12.30: 100g raw weight chicken, broccoli, 20g almonds

15.30: 100g raw weight chicken, spinach, 20g almonds

Cardio 30 mins

20.30: 100g raw weight chicken, asparagus, broccoli, 

21.30 casein, sugar free jelly

Workout:

Lateral pull down machine --> straight arm lat pull down cables

12 --> 12 x 6

Wide grip pull up - 5kg - 8 x 4

Seated row 

12 x 6

30 minutes cardio

Monday 11th March 2013

Today we made rocky road tiffin bars - my absolute favorite. However I steered far clear of even touching the melted gloop and made sure Finnley was incharge of licking the bowl clean!! 

Cardio reduced today as I don't want to get any leaner - so 30  minutes in the morning and 30 minutes post workout.

I amazingly did not put on any weight after my refeed - so I dont think I had enough, next Sunday I will ensure I go full out in the carb front! I am sticking around 52.1-.3 kg so will stay here until the final week when I will loose a little bit through water manipulation.

Food diary:

06.00: 6 egg whites, 30g oats

Workout - 30 minutes cardio

10.30: 100g chicken, 500g broccoli, 20g almonds

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

16.30: 30g oats, 25g whey protein

Workout - arms

19.00: 25g hydro whey

22.00: 100g chicken, broccoli, asparagus, casein, sugar free jelly

Workout - arms

Struggled a bit with the workout today - the gym was really busy and I was feeling a tad "narky!"

Warm up - barbell curls, tricep kick backs

BW pull ups 8, 7 6,6

BW tricep dips 12, 12, 12

Barbell curls @17.5kg --> seated bicep curls @ 6kg

12 --> 12 x 6

Tricep EZ bar seated extension @ 20kg --> Tricep overhead extension cables @16.75kg

12 --> 12 x 6

(Exhaustion)

30 minutes x trainer