I do abs 2-3 times a week. I've read about chronium...not just for car bumpers anymore. I think i've seen it in holland and barratt. I'd be intrested to see if it could banish MY sweet tooth.

Looks like i could be ready for this summer after all! Dead chuffed. I knew i could see muscle under all that f@t! Theres a beast trying to claw it's way out!
However James' response upon seeing my 'physique' was "Fasted cardio 6 x per week" Seriouly though i received a wealth of good advice today and some positive comments, i feel much more confident. Alot of grueling work ahead but right now I'm one happy cookie

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That's great! So you know it's within reaching distance...

Treat your abs like anything else and give them ample rest time...

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Good point, i tend to go over the top with abs or I neglect them completley. Im thinking BNBF July.

Thursday

06:00 Black coffe
40 MIN CARDIO
06:50 30g whey
11:30 3 oatcakes, 80g chicken
13:00 80g chicken, 40g basmatti rice, 1 spoon nandos sauce
15:00 nuts seeds, 80g chicken
17:00 80g chicken, sweet potato, brocli.....1 choc hot cross-bun (they had em on special in asdsa...i thought what the hell,im gonna be working my as$ off from tomorrow till summer)

18:50 30g muslie 200ml skim milk, 1 choc hot cross bun (they're finished now,gave em to my son and foster son)
----------WILL HAVE 200g QUARK--------------

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Hi CD

Glad you felt the benefit of today's appointment. There is alot of work to do, but I'm sure you can get into shape if you stay motivated. We're going for a 20 week slow diet with regular reviews.

I would have commented alot more too, if I wasn't vocally compromised - apologies!

James Collier MuscleTalk Co-Owner + Head Moderator
Nutrition Consultant www.healthyaction.co.uk
Email: james@muscletalk.co.uk

Hi James I was about to send you an email. Shall i start the 6 day cardio now or start it with the diet in feburary?

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No I think start it in Feb - you've still got over 20 weeks from then

Hey good on you for going to the man himself I'm sure you'll make great progress, just make sure you take photos of it

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ORIGINAL: James

No I think start it in Feb - you've still got over 20 weeks from then

Thanx James. Glad i checked my journal before going to bed. I would of been up a 5:45am If i can put it off for a couple of weeks, I will!

Yes Kitty i will be taking pictures. OMG if you saw me today..... All I can say is dramatic before pictures make for dramatic 'after' pictures.

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Yes Kitty i will be taking pictures. OMG if you saw me today..... All I can say is dramatic before pictures make for dramatic 'after' pictures.

well I like to think that mine are just that too

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Fridays Training

shoulders, Bi's and Tri's

7 min warm up cross trainer

DB shoulder press: 4kg x 12(reps preformed fast to warm up) 10kg x 12 / 12kg x 8 / 12kg x 7
Up-wright BB row: 15kg x 12 / 17.5 x 10 / 17.5kg x 9 / 17.5kg x 9
Standing DB side raises: 4kg x 12 / 4kg x 11 (can't ever get arms high enough on this)
Bent over DB lat raises: 4kg x 9 / 4kg x 10 (form not so good)

BB Curl: 15kg x 12 / 15kg x 10 / 15kg x 9
One arm DB curl using preacher bench: 4kg x 10 / 6kg x 8 (my elbow seemed to be at a funny angle while doing this)
Hammer curls: 6kg x 10 / 6kg x 9

Tricep push down (using rope on cable mach) 25kg x 12 / 30kg x 10 / 35kg x 6
Over head tricep ext (on high cable) 20kg x 12 / 25kg x 10
Lying DB ext: 4kg x 12 / 6kg x 10

Can never seem to get a decent arm work-out, i rarley have sore biceps....see how i feel tomorrow.

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Friday Diet

07:00 30g whey
08:00 40g oats, 1/2 chopped bananna, 1 spoon honey
09:00 GYM (20g whey pre & post work-out)
11:00 80g chicken 3 oat cakes, skinny cappucino
13:15 80g chicken, 40g rice, i spoon nandos sauce
15:00 80g chicken, nuts & seeds
17:00 80g chicken, sweet poato, brocli
19:00 100g quark, 1 teaspoon co-co powder 2 sp spleanda
Bedtime 100g pinapple cottage cheese


Although i mixed the quark with some sweetner and co-co powder, there was no way i could eat 200g of the stuff!
Can anyone eat 200g quark in one go?

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nice stuff cokkie

cant wait to see the finished article come show time

you may have said but what show are you doing ?

i cant do that, i'll just tell it to her like it is once i think of a way to break it to her nicely

Im aiming for BNBF july, i've looked a competitor guidlines on thier web-site but i read in another thread they have changed them. I plan to print off copies of posing guidilnes and rules from a few fedarations I will need the reading material for my 45 min cardio sessions

Couldn't realy get on-line much over the week-end, husband needed his lap-top back. Eating been fine except for siily ginger biscuits!

Saturday
09:00 45 MIN CARDIO
09:45 30g whey
11:00 30g porridge, 1/2 bananna, 1 spoon honey
13:00 80g chicken, 2 oatcakes
15:30 80g chicken, 40g rice
? ginger biscuit x 2
19:30 80g chicken, sweet potato, peas
22:00 200g pinapple cottage cheese

Sunday
10:00 30g whey
11:00 40g porridge, 1/2 bananna, 1 sp honey
13:00 80g chicken, 2 oatcakes
16:00 80g chicken, 40g rice, 5 sprouts
18:00 80g chicken, 1 handfull nits & seeds
19:30 100g quark mixed with 2 teaspoon sweetner and freash squizzed lemon...tasted like .lemon cheesecake
21:30 100g cottage cheese, 1 oatcake

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Monday-Training
Chest and back

10 mn warm-up x-trainer

Chest press smith machine
bar x 10 fast reps warm up / 20kg x 8 / 20kg x 8 / 20gk x 7 / 20kg x 7

Inc DB press
12 x 10kg / 10 x 12kg / 5 x 14kg (why so weak? managed em last week)

High cable x-over
10 x 11.25kg / 9 x 11.25 / 10 x 11.25 (this was hard too!)

BB row
10 x 15kg fast reps warm up / 27.5kg x 10 / 27.5kg x 10 / 27.5kg x 8 / 27.5kg x 9

Lat pull down
10 x 28kg / 12 x 28kg / 10 x 28kg

Seated Cable row
12 x 13.5kg / 8 x 16.5kg / 7 x 16.5 kg

ABS
12 x crunch
12 x raised leg crunch
12 x hip thrust or rev crunch preformed as tri-set 3 x

My work-out took 45 mins today, it didn't feel long though.

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If the ginger biscuit made you feel better at time then don't dwell on it. It's when we dwell on it that the guilt kicks in and we start to pig out good and proper.

You will see results soon if you stick at it and then you will be so spurred on it will become a piece of cake

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The mre dramatic changes the better babe, then you feel AMAZING after!!!

What did you think of the new BNBF Figure rules? Will you still compete?

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Where are the new rules? I heard there were new rules so i went to their web-site and they seem to be the same ones. The new comp dates have been up-dated at last, i've been checking nearly every day. I still want to compete BNBF, from what i have read as long as i haven't done cycle of steroids, use any listed drugs or object to wearing lap-dancer shoes i think im ok. I have no idea about the poses though and "some abdominal seperation" is gonna be though if i don't get my act together....for instance this happened today....

DIET
07:00 30g whey
08:00 40g oats, 1/2 bananna, 1 spoon honey
-----09:00 GYM (20g whey pre and post work-out)
11:00 80g chicken, 2 oatcakes
14:00 80g chicken, nuts and seeds (late, still shopping)
15:00 co-co pops cereal bar
Cadburys Creme egg
Co-co pops cereal bar x2
Dont know if to carry on with normal diet for the remainder of the day or call it a day and try go to bed!

------------EDIT----------
19:30 Had bath then ate some chicken and 20g rice
wll have 100g cottage cheese before bed

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It's guidelines not rules you need

http://www.bnbf.co.uk/competitors%20guildelines.htm

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Cheers kitty, i'll be practising my "T" walk

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TUESDAY

05:45 WAKE!! Black coffe
45 MIN CARDIO
06:45 30g Whey
08:00 40g oats, 1 spoon honey
12:00 80g chicken, 3 oatcakes
15:00 80g chicken, 40g rice 1 spoon nandos hot sauce
17:20 80g chicken, brocli, sweet potato
19:20 23g muslie, 2 spoons natural yoghurt
--------WILL HAVE COTTAGE CHEESE BEFORE BED-------

I was on a school trip with my sons class all day....class of 30 kidz! Heads still a bit sore!
Missed out 1 meal (chicken and nuts) 8/10 today

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