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

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

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

Monday 28th January 2013

Where on earth has January disappeared too? Seemed like Christmas only yesterday.

I took a day off work today to take my little man to London-definitely prepped food to take as The natural history museum was bound to just had sandwiches and cakes!

Food diary:
07.00: 5 egg white omelette, mushroom, pepper
11.00: Atkins bar
14.00; 120g chicken, apple
17.00: 140g chicken, celery
18.00: banana
Workout
20.30: 120g chicken, 500g broccoli, 50g green beans
Cardio 30 mins bike
22.00: 125g quark, casein, 100g berries, coco, 20g almonds

Workout-shoulders

I didn't have long today so thought I would start with going heavy and decreasing reps - 5 - 5 - 5

1.Machine shoulder press
2.standing lateral raise
3. Overheard barbell press
4. Upright row
5. Frontal raise

Then
Seated lat raise @ 9 kg db
8 x 8

Then working all sides of the shoulder to exhaustion
20, 20, 10- narrow side raise, narrow diag raise, 90o overhead rotation

Colostrum - it talks the talk, but does it walk the walk?

After taking colostrum for a couple of days I thought I would share my insight and reasons behind starting to take this foul tasting powder. Opinions are varied but I take between 15-20g on a training day and 5g on a rest day.

Colostrum comes from the mammary glands of mammals at the later stages of pregnancy and in the first few days after birth. The freeze dried colostrum I take is from a cow (bovine) and it is the growth factors (IGF-1 and IGF-2) in the colostrum which recent research is suggesting may increase overall muscle growth, increasing lean muscle mass.

If we think about it in terms of a new born baby whom colostrum is naturally designed for, their digestive system is very immature and their small stomachs mean they need a very dense form of nutrients in low volume form. The high protein and vitamin A assists the development of the gut of the neonate, for my purpose Vitamin A is hugely beneficial for gene transcription, immune function, anti oxidant production and bone health.

Colostrum contains many different immunoglobins - which is one of my main reasons for taking this product. These immunoglobins and additional antibodies will hopefully give some protection to my immune system and prevent any further bouts of illness. (Interestingly before antibiotics were created, colostrum was the main treatment for infections)

The growth factors contained in colostrum are thought to influence cell growth and division. Insulin like growth factors, meaning they act like an insulin molecule in the blood stream and assist the transport of glucose into cells. This assistance of glucose will help direct amino acids into cells, promoting muscle anabolism. Other growth factors contained within colostrum are:

• platelet derived growth factors - growth of blood vessel and formation of new blood vessels from existing ones, allowing more blood flow to working muscles - meaning more oxygen to cells to allow for longer exercise duration
• fibroblast growth factor - these proteins are involved in wound healing by stimulating granulation tissue growth, they also asssist the process of differentiation and proliferation of cells. This is vital during recovery of "DOMs" where the muscle physically tears slightly. 
• epidermal growth factor - this polypeptide manly effects the esophagus and stomach, it maintains these organs tissue integrity and stimulates DNA synthesis. DNA synthesis stimulation means that glycolysis and protein synthesis is stimulated through the enzyme tyrosine kinase, leading to potential lean muscle mass.
• vascular endothelial growth factor - this signalling proteins role is to create new blood vessels and restore the oxygen supply to tissues when oxygen is limited - e.g. during exercise

Colostrum also has antioxidant components, which again assists in the body's ability to fight diseases and infections from potential toxins (alcohol, pollution, nicotine etc)

Colostrum also has a very mild laxative affect as it functions to remove the meconium (the baby's first stool), so it may possibly also serves to function to clear any excess bilirubin (the waste product of dead red blood cells). This COULD be beneficial to keep a healthy gut.

So if this colostrum is so beneficial in terms of ...

                                                              1. immunity
                                                             2. vitamins and minerals
                                                             3. growth of lean muscle mass

...why on earth does everyone not take this? Yes it tastes foul, yes it may be pain to take three times a day, and yes it certainly gives me slight stomach ache (mildly lactose intolerant) - but if it "does what it says on the tin" (in the research) then even I can handle gagging three times a day to gain these benefits...only time will tell whether it really does walk the walk.