Fi's Mission back to Profile Pic (p66)

It's not like you're getting ready for a show, life does get in the way of dieting strategies often... You seem nice and chilled about it, which is actually a good thing :-)

I'm trying to be realistic about everything 'this' time and also I have given myself a year. Rather find out how I tick now rather than try and figure it out next year at 12weeks out when I'm hoping to get on a stage.

The seminar yesterday was GREAT motivation, to hear Rachel (Grice) Malika et al talking so candidly and right there in front of me just feet away was a real privaledge, they're awesome!

I met soOo many people!
I met Welshy and we realised we really don'tlive that far from each other!
I met Elsa and her friend Asia, Elsa invited me out to powerwalk this morning, was GREAT! There is so NO exscuse not to do this wherever you are!
She also inspired me to be more organied with my food. Oats are very transportable and the only preparation they require is some hot water!

New leg WO in the morning, pre-booked with PT David as I knew I'd be raring to go again after the w/e.

Gonna focus on another 12 week cycle and see what I can achieve.

xx

This is EXACTLY the reason we do these seminars (actually feel rather emotional now lol)! x The webs of many were definitely interwoven yesterday

Day 1
Has gone very well. Diet spot on:

67(preWO)23g oats+5g honey+shake
1011(postWO) shake+2tbsp malto
3 (breakki) 46g oats+10g honey+shake
4 (Snack) 150gCC+2scan+tsp udo's
5 (lunch) 100g tuna+100g rice+salad+tsp udo's
6 (snack) 150gCC+2scan+tsp udo's
7 (snack) shake
8 (dinner) Tuna steak+salad
Macros

Protein     Carbs       Fat           Kals
176.6        162.9        59.5          1838.5


Feel a little hungry now. As I've chosen to have my carbs earlier in the day, I'm left with a carb free dinner, but I'll have another minty T & I'm sure I won't die! My stomach's probaly abit stretched after the excesses of the w/e.

 
New leg WO with PT David, was a killer this morning. Felt a little distracted too thinking about the w/e and getting diet in check.

Romanian Deadlift: 3x10 - bar
Hamstring pendulam: 3x6
 Squats (to box 16"): 21's x 3 - bar
Leg Press: 6x'normal'+3xslooow - 100kg
Smith Lunge: 8 each x 3 - 10kg
Bosu Lunge: 6 each x 3
 PowerPlate Squat + PowerPlate Deadlift: 30 sec each static x 3
 Leg Ext: 8x3 - 15kg
Stairmaster: 1min fast(9)+single + 1min slow(6)+doubles x2

Then have done 45min spin class tonight to totally finish them off!!! And they're tired!
The next action they have is not till spin wed pm, so plenty time to recover.
Beddi byes now
xx

Glad you're all inspired now

I presume by a 12 week cycle you mean diet and exercise and not turning to the dark side

1(preWO)23g oats+5g honey+shake
45(postWO) shake+2tbsp malto – Arghh 4Got!!
3 (breakki) 46g oats+10g honey+shake
4 (Snack) 150gCC+2scan+tsp udo's
5 (lunch) 100g tuna+100g rice+salad+tsp udo's
6 (snack) 150gCC+2scan+tsp udo's
7 (snack) shake - didn't need
8 (dinner) Turkey StirFry
Protein     Carbs       Fat           Kals
173.1
160.4
54.8
1783
+ 3L water

Mmm, 1/2 a MyProtein FlapJack snuck in at 2.30 instaed of meal 6, needed something sweet & a cup of T. With heat in the office this nearly had me in a coma!
Figured macros would survive tho as missed post WO shake. Had meal 6 at 5pm so didn't have meal 7.
BUT... did have 2 small slices wholemeal nimble toast with peanut butter + cuppa.  Again I think macros calculated above can handle that but it's my hormones as I have my monthly.
About to have dinna which is carb free.


Good Chest WO, would normally do Tris also, but gonna start to do shoulders+arms Thus after Lohnia's sesh. I use my traps predominantly and need to train myself outov that.



Stretch & SLOW pressUp - 8 reps
Incline DB (3x12+20)- 12kg, 10, 8, 6
1 Arm DB bench press -  (2x12 each) 10kg
Adams Apple Bench on smiths(3x8)- 5kg, 10, 15
Bench (slow/ perfect form - 3-2-1 tempo+1 fast – x10)- 5kg, 10, 15, 10
Cable Flye (3x12) - 6.25kg, 6.25, 6.25
Static cable hold (3x10)
Powerplate PressUp superset with
 pressUps (as many as I can in the 30sec) + 30 sec rest

Not a bad day, but not as positive as yesterday. Legs suprisingly ok after yesterdays beasting, I think the spinning helped loossen them out last night.
xx

good stuff fifi, keep hold of that inspiration!

Why don't you factor in a protein bar with a cuppa each day....you wil have to trim off elsewhere but it might give you something to look forward to each day and keep you sane BUT you wil have to stick to just that. I know a lass that factored in a pro bar with a sugary milky coffee each day AND won her class at the British finals, she was super strict the rest of the time though!!!

Mmm, that is an idea.
I'll have a play with macros at w/e.
I wolf down my cottage cheese of a morning and I can eat it again in the afternoon, but doesn't inspire me of an afternoon if I'm honest!
Good to know abouth that lass tho, as bars are thought to be of the devil for the most part, but esp diet/ comp prep!
xx

It depends on what Tan says... Pro bars are devil for most dieting, because 1 bar will lead to a box, or other bars of a chocolate variety :-D That's why I'd steer clear, but, as Tan said, her friend was SUPER STRICT the rest of the time though...

DON'T miss your PWO shake!!!! The point of it is (as I'm sure you know ;0) ) to get protein and carbs to your body super fast, thats why it's in  liquid form.

I know flick, I felt like I was missing an arm or something at the time, lol! Just felt all wrong.

Thanks Liz, helps to know you're all watching!

I'm really gonna have to plan and focus this w/e Mark's booked us into a posh hotel in N/C for the w/e to visit parents.
The chef's michilin starred and the taster menu and wine are to die for!
BUT:

• if I take my oats with me there's a kettle in the room for snacks/ breakki
• & my PP and shaker
• & walking boots for an hours cardio each day
• & they had fabby smoked mackerel & poached egg for brekki for my protein
• Then I can feel ok about the dinner(s)

Sat pm we're out at an italian so I can look forward to a big juicy steak n salad and ask for boiled potatoes.
The bread at the hotel is 'home' baked so am gonna enjoy that at dinner, but will abtain sat pm as bet it's just run of the mill, haha, hadn't noticed my unintentional pun there, lol!

4gotto post yesterday with WO and foodage, will catch up tonight, better get my skates on for work!
xx

Self control is a tough task for us all especially when confronted with the delights of culinary excellence! If you find you over indulge then make sure you do extra CV and enjoy it rather than feel guilty because the guilt is then what sends us off track completely!!

Kule, so no guilt trips, but CV all day BH Mon when I get back, lol!!

1(preWO)23g oats+5g honey+shake
45(postWO) shake+2tbsp malto
3 (breakki) 46g oats+10g honey+shake
4 (Snack) 150gCC+2scan+tsp udo's (no Udo's Wed)
5 (lunch) 100g tuna+100g rice+salad+tsp udo's
6 (snack) 150gCC+2scan+tsp udo's (no Udo's Wed)
7 (snack) shake
8 (dinner) Wed: Mackerel Salad/ Thurs: Salmon Salad
Protein     Carbs       Fat           Kals
180.7        139.9        68.5          1864.5 (Wed)
180.7        139.9        78.5          1944.5 (Thurs)
WED WO

Bar Row (10) – 17.5kg
Pulley Row (7, 7, 7, 25) 15kg, 20, 25, 15
Bar Row (10) – 17.5kg
1 Arm Row (double handed, kinda squat standing)(7, 7, 7, 26) 6kg, 8, 10, 6
Bar Row (10) – 17.5kg
Machine Row (Wide 8+3 narrow x 3) – 30, 40, 50
Backward Chestpress (10, 10, 10) – 20, 25, 25
Heavy Lat PullDown (12 full + 6 squeeze x3) 30kg, 40, 50
(superset) Cable Lat Pulldown (20) – 25kg
Roman Chair (3x 12)
(superset) Wide pull up (12x3) - assisted



THURS WO

Side Raise: 3x20 - 4kg x 3
     Front Raise: 3x20 - 4kg x 3
     Rear Raise: 3x20 - 2kg x 3
Shoulder Press: 1 x 20 – 20kg
TriCep Push down: Rope+straight(grip over)+straight(grip under)Assisted Dip 15 x 3 – 15kg
BiCep Curls: Up the rack down the rack
     Supinate+Supinate+Hammer+Cross x 16  - 6kg, 6kg, 8kg, 10kg


A good couple of days. The shoulders and arm WO is taken from what Lohia did at the seminar, felt good, had to really concentrate not to use traps tho!
Macros cud've been a bit better today, but salmon was a last minute thought. Would'nt have had tsp oil in CC for 2 snacks nor poss lunch if had planned.
BUT oats all weighed and bagged ready for WE, tub of PP with scoop ready, shaker ready, walking boots packed for power walks.

Have a great WE everyone, prob log in Sun pm, def Mon.
xx

Had a FABBY w/e. Diet was by no means perfect but definite progress was made.
 
Fri we set off 7.30am, so had my oats & shake for breakki, minus seeds as knew would have sufficient fat in evening meal!
At services when we stopped I had my pre-measured potion of oats ready in tupperware container, so just got hot water to put on with a shake premade with an espresso.
Lunch at hotel was a sandwhich with chips & a beer, but had been  very good & organised up to this point, and chips were jenga style big ones, so less surface area for fat.
Managed to get out for a 45min power walk b4 dinner (with hand weights, 1kg each), even after beer! Mark snoozed in room.
Dinner: 1x G&T, grilled squid with black eye beans, leg lamb with taboula+1.5 large glass red wine, small potion parfait+sorbet, 2 choccies+amaretto.  Not excessively carby or fatty & reserved on alcohol front (for me), whilst enjoying myself in a fabulous restaurant.
 
Sat, woke 7am had potion oats & shake, Mark & I headed out for 30ish min walk b4 breakki, not as ‘power’ as I would have liked but we have never done this previously, so good progress.
Breakki: breadx2+ham&cheese+poached haddock&egg+poached spiced pear with apricots+prunes.
A lot of food, but very enjoyable & progress to stay away from full cooked.
Lunch: Liver+onions on 1 small piece toasted brioche, lamb tagine (stew) didn’t have the flat bread came with it.
Annoyed no time for power walk.
Dinner: bruchetta(only had 1 piece bread), arabiatta pasta+2 glasses red wine.
 
Sun: Breakki: breadx2+ham&cheese+poached haddock&egg+poached spiced pear with apricots+prunes.
On drive back at services again had oats & shake whilst Mark ate Kentuky, felt quite righteous!
Dinner: Chinese!!! Felt bad, like I was letting myself down, but drive back was quite stressful, I knew I was comfort eating.
 
Today: Breakki: Chinese!!!
Leg WO at gym, a relief to be back!
Romanian Deadlift: 3x10 – bar
Hamstring pendulam: 3x10
 Squats (to box 16"): 21's x 3 - bar
Leg Press: 7x'normal'+3xslooow - 100kg
Smith Lunge: 8 each x 3 - 5kg (keeping weight low, need to get FULL range of motion to lengthen those leg muscles).
Bosu Lunge: 8 each x 3
 PowerPlate Squat + PowerPlate Deadlift: 30 sec each static x 3
 Leg Ext: 8x3 - 20kg
Stairmaster: 1min fast(9)-single + 1min slow(6)-doubles x2
 
Post WO shake.
Lunch: Oat+egg white omelette
Dinner: Salmon salad
 
Hurrah, back to work tomorrow and my routine!
Stuck to diet really good last week and Fri am b4 went away felt noticeably slimmer, so can’t wait to string 3 weeks of that together.
xx

Yesterday Back:
Bar Row (10) – 17.5kg
Pulley Row (7, 7, 7, 25) 15kg, 20, 25, 15
Bar Row (10) – 17.5kg
1 Arm Row (double handed, kinda squat standing)(7, 7, 7, 26) 6kg, 8, 10, 6
Bar Row (10) – 17.5kg
Machine Row (Wide 8+3 narrow x 3) – 30, 40, 50
Backward Chestpress (10, 10, 10) – 20, 25, 25
Heavy Lat PullDown (12 full + 6 squeeze x3) 30kg, 40, 50
(superset) Cable Lat Pulldown (20) – 25kg
Roman Chair (3x 12)
(superset) Wide pull up (12x3) - assisted

Today new chest routine - ouchy!:

Press Up: 1x8
Bench Press: 7, 7, 7, 25 – 15kg, 15, 15, bar
Press Up: 1x8
Flat DB press to failure: 4 sets – 14kg, 12, 10, 8
Press Up: 1x8
Incline Bench: 2 x 10 – 10kg, 10
Cable Flye: 1 x 30 – 2.5kg
Press Up: 1x8
Flat DB Flye: 1 x 30 – 8kg
Wide Press Up: 1 x 30
PowerPlate One Arm on in press up position: 30sec High 40 x 3
Chest Press Machine: 3 x 10 – 20kg

Diet:

1(preWO)23g oats+5g honey+shake
2(postWO) shake+2tbsp malto
3 (breakki) 46g oats+10g honey+shake
4 (Snack) 150gCC+2scan+tsp udo's (no udo's 2day as mackerel 4 T)
5 (lunch) 100g tuna+100g rice+salad+tsp udo's (no udo's 2day as mackerel 4 T)
6 (snack) 150gCC+2scan+tsp udo's (no udo's 2day as mackerel 4 T)
7 (snack) shake
8 (dinner) Tues: Turkey stirfry/ Wed: Mackerel Salad
Protein     Carbs       Fat           Kals
177.6          139.9        52.5    1696.5 (Tues)
180.7        139.9        68.5          1864.5(Wed)

A small bag of malteesers from the Scottish Equitable egg snuck in last night 
Just had a viewing of house that went particularly well, fingers crossed
xx

Thurs arms + shoulders:

Side Raise: 3x20 - 4kg x 3
     Front Raise: 3x20 - 4kg x 3
     Rear Raise: 3x20 - 2kg x 3
Shoulder Press: drop sets about 8 reps each - 12kg, 10, 8, 6, 4
TriCep Push down: Rope push down/ away + overhead extension + Assisted Dip 15 x 3 – 15kg
BiCep Curls: Up the rack down the rack
     Supinate+Supinate+Hammer+Cross x 16  - 6kg, 6kg, 8kg, 10kg

Diet usual, good all day, carb free dinner + choccie egg!

Fri Cardio - went for an hours poswer walk up the hill and back down.

Diet usual thru day, home made fish n chips - too many chips + more choccie egg!

Sat diet good thru day, 90min power walk early evening, was gorgeous. Dinner homemade chilli - good, shop bought dip + nachos - NOT good, 2 corona - wud've been ok if hadn't had repetitive indulgences this week!

Sun  again diet good thru day, more beer with dinner + choccie egg. 
11pm tilda rice!

CHOCCIE EGG ALL GONE NOW - PHEW!!!

REALLY good leg WO this morning, not bloody surprising with all the carbs accross w/e, lol!!

Romanian Deadlift: 3x10 - bar, 5, 10
Hamstring pendulam: 3x10
 Squats (to box 16"): 21's x 3 - bar
Leg Press: 7x'normal'+3xslooow - 100kg
Smith Lunge: 8 each x 3 - 5kg
Bosu Lunge: 6 each x 3
 PowerPlate Squat + PowerPlate Deadlift: 30 sec each static x 3
 Leg Ext: 8x3 - 20kg
Stairmaster: 1min fast(9)+single + 1min slow(6)+doubles x2 + 1min fast(9)+single



I WILL do better this week, but I wudn't hold your breath, praise me next Monday, if... WHEN I make it.
Gonna make a motivational collage for fridge of your photos and info about FAME, goal is to successfully complete MT ShapeUp and look good for potental photo ops in Brighton, rather than the weeble wobble I feel like at mo!

xx

 

And are you coming to UKFBB this weekend?

YES!
I think I'm in desperate need of some more inspiration eh!??!
And being in your company for the day will mean I eat super clean at the w/e, lol!
What time's stuff kicking off? Do I need to buy a ticket in advance? Are seats allocated?
Ta
xx

Ok, here we go.
I'm another who's up for the 'Shape-Up challange'
Stats:
Weight: 12st
Chest: 37.5"
Waist: 35
Tummy: 39.5"
Hips: 40.5
Bum: 47
UpperArm: 12.5"
Thighs: 24.5+19.5/ 25+20.25
Calfs: 15.5"

Pics: B4 Shape-Up Pics - 03/05/09
Edit: unassisted

Monday 4th May
An ok start to the challange. Bit late up to the gym with it being a bhol, didn't get home till 1pm so haven't eaten too well today and no spin tonight as bit close to leg WO this am:
Romanian Deadlift: 3x15 - bar
Hamstring pendulam: 3x15
Squats (to box 16"): 21's x 3 - bar
Leg Press: 3x15 - 100kg
Smith Lunge: 8 each x 3 - bar
Bosu Lunge: 8 each x 3
 PowerPlate Squat + PowerPlate Deadlift: 30 sec each static x 3
 Leg Ext: 3x15 - 10kg
Stairmaster: 1min fast(9)+single + 1min slow(6)+doubles x2+1min fast(9)

A good leg WO, knackered.


Foodage:
PreWO: 23g oats+5g honey+shake(10am)
1L water

PostWO: shake+20g maltodextrin(11.30am)
1000g vit C + glutamine
Breakii: 46g oats+10g honey+shake(1pm)
1L water

Dinner: chicken breast+thigh BBQ+rice+salad
PM Meal: homemade humus+veggies

xx