Fi's Mission back to Profile Pic (p66)

40 mins cardio this morning: 15 treadmill incline walking, 10 stepper & 10 rower & 5 xtrainer. Pretty sure rower’s aggravated my back, so will omit that for a week or two & see. Good WO tho. Did spinning tonight too, that was great fun with my new shoes.  And then treated myself to a long session in the steam room.
Was thinking I felt bad as had 100g of rice on dinner last night, unplanned, don’t know why I did it!? But then realised I didn’t have ½ maximuscle bar later, so that evened out.
100g mackerel & salad tonight with 6 largish baby plum toms & balsamic, mmmmmmm.
½ maxmuscle bar with T with skim milk.
Back & Bis in the am.

I am now officially sick of eggs though having eaten them everyday for the past 2.5 years, literally only having about 10days in all that time where I didn't eat them...

I've made them into splenda and lemon juice omelettes; added veggies to make a big spanish omelette; had them hard-boiled for a phase; had a yolk in the middle to make my own version of a super large fried egg; had them in my oats - now I'm out of options and I'm REALLY REALLY hating them and need to go back to the Strawberry pro-pep and banana breakfast I used to be soooo in love with! :-D

PMSL......."had a yolk in the middle to make my own version of a super large fried egg". That sounds great fun, Mark'll wana try that! Which is kule, cos helps me stick to diet.
xx

Back & Bis went well. Felt really good & really positive all day today actually!
Diet to plan. Excess carrots bought at w/e that were gonna go in chicken casserole, but that turned into Spanish chicken, are on the stove with some corriander for soup (chicken to add to).
Cardio tomorrow.

I'm feeling the same about chicken. I am trying all variations I can think of and my cupboard is stuffed full of spices, herbs, oils, chutneys, pastes and god knows what...

Glad to see all as going well :-)

Thanks for checking in on me Elsa.
Everytime I contemplate deviating at all, I just think about you girls in contest prep diet & think myself lucky that with so much weight still to lose I can afford my diet to be so varied.

Bollox!!!
Really p-ee-d off, loaded with cold & I was doing so well.
Sore throat started Fri night & wasn't helped out with girls talking over load music. Felt good tho as I drove had 4 lime & soda's & when I got in hungry had 2 slices soda bread with cottage cheese & chicken on!

Had flicks omellette for breakii sat & as was feeling down decided to have cheat meal sat night. Was just scallops & salad from M&S with 150g potatoes...............& a slice of the best god damn cheesecake I ever tasted! Bloody wanted to be at 350kal a slice !!!

Omelette again sun am, soup for lunch, baxters but under 5% fat p/100g & low carb with 150g added chkn. Roast dinner in evening, not tooo bad, but was starting to feel quite rough.

Bad night & now feel like crap.
But have been looking at my macros as that seems to be the hot topic of the moment.

xx

So this is the diet that I posted & have been managing to stick to:

Meal 1: Pre WO - 5.45am
1 x Oatibix + tsp sweetener + 200ml skim milk
Shake - 20g CNP whey + espresso (made with water)

7am - 1000mg VitC (fizzy tab in 100ml water) with 2-3g Glutamine
Shake?
CNP ProPeptide Shake (made with water)

Meal 2: Post WO (Brekkie) - 7.45am
Protein Porridge (30g oats made with water & 20g CNP whey) + tblsp seeds (pumpkin & linseed)
Cup of T with 100ml skim milk

Meal 3: AM Snack - 10.15am
150g Fat Free Cottage Cheese with 1 portion fruit (1 banana or 3 apricots or 3 plums)

Meal 4: Lunch - 12.30pm
120g raw stirfry veg +  100g cooked weight brown rice + tin tuna + 10 green & 10 black olives (in brine) + tsp EVOO & balsamic for dressing.

Meal 5: PM Snack - 4.30pm
150g Fat Free Cottage Cheese with 1 portion fruit (1 banana or 3 apricots or 3 plums)

Meal 6: Dinner - 7pm
100g chicken/ turkey/ 120g salmon/  fish + veg/ salad (+ 25g half fat cathedral city with chicken dish)

Meal 7 - 10.30pm
CNP ProPeptide Shake (made with water)

Meal Protein Carbs     Fat     Kals
1     23          16.5      3.8     190
       22.5        3          1.5     115
2     25          20.2      3.9     220 *seeds
3     19.3     37.75      2.25   240
4     20.6     23           6.3     224.5
5     19.3     37.75      2.25   240
6     33          0          11       300
7     22.5     3            1.5      115
Totals
       185.2  141.2      32.5   1644.5

So I'm not too far off/ out, I don't think? 30/35/35? But the banana seems to be spiking the carbs of meals 3 & 5 quite dramatically. I could lower this by having 100g large plum toms with a tsp EVOO & go more pro fat than pro carb?
But the carb gram total's only 140g & Elsa you mentioned that your carbs won't go below 100g in your contest prep so with the bananas am I too low given that I've got 3st to go, don't want my body to get used to low carbs & make contest prep even more difficult?!
Am I right with my macros......I don't count the carb 'value' of my rice as it's 100g cooked weight, do I?! It is 20g-ish'value'?
Or should it just be that rather than the banana which is simple, the carbs should be more complex? Sweet potatoe's tasty but a hassle to organise for 2x a day, wolemeal pasta or bread even?

I think I've lost a couple of lbs but I was due when I first weighed & now with this cold.......... s'not the most motivating to step on the scales to check & to then be dissapointed!

xx

Bin trying to play around with my macros but just can't seem to get it where I want it, prob not helped by my foggy cold head!
Feeling a lot better, but think I may have rest of week off from gym.
Diet was ok yesterday & better today, so all is not lost.
Seeing PT David for new chest + Tris WO Sunday am so shud do at least light cardio Sat so it doesn't kill me after a week off & being poorly.
xx

Been reading your journal, sounds like you've got a plan underway.
 
Where can I get the famous omlette recipe?Have tried a forum search to no avail!
 
Keep it up.

Hehe, there wasn't really a recipe, just the mention of combingin oats & egg whites.
I soaked my oats 30g-ish in hot water, dry fried whatever I wanted in omlette, lightly fork whisked egg whites with seasoning & whatever herbs(3 + 1 whole & i love cumin!), then at last moment (as hot oats will start to cook egg whites) mixed oats into egg & poured into pan to cook.

Bit of trial & error really!

Thanks for posting tho, nice to know people are following me, keeps my but in check!
xx

Finding the macros is a pain. 
I love food and want to keep the intake as high as I possible can. I'd rather opt the cardio before cutting down on food intake hehe..
I like numbers and prefer to calculate my intake. As I drop in weight my body will need less kcal so I will alter this every 4 weeks. Maximizing protein intake, cut out a bit on fats(1 gram=9kcal) as it requires less change, then on carbs (1 gram=4kcal)

How much to you weigh now in KG? (I dont do pounds well)

This is how I do it:
To maintain your weight you should eat approx 33kcal per kg.
So to loose weight take off 5kcal to begin with. This is you max intake per day. 
Then calculate 2.5-3 gram protein per kg bodyweight.

Fats should be +/- 30% (the more fats you got the fuller you'll feel)
Carbs is whatever is left.

Example:
I was 67kg when I started off: (67x28kcal)= 1876kcal
(67x3) 200gr = protein
(1876x0.2 or 0.3) 41.8 - 62.5gr = Fats
1876-P-F) 128.5 gr - 175gr = Carbs 

Less fat=more carbs and opposite. You just have to find what suits you best. We're all different. Looking at your diet containing only 32grams of fats, this could be the place to add on abit. It can simply be done by swopping fat free CC to reduced fat CC or full fat CC.
1 tbs seeds is not alot... weigh up 20 grams, that should give you about 10grams of fats I think.
Udos choice is good supplement for fats :-)

2tbs Udo's, 2 tbs balsamic vinegar and juice of 1 lemon gives you a yummy dressing :-)

Those macros look ok to me...

HUGGGGE TIP: Never have a cheat when you're down. Unless it's planned sometime in advance that's not a cheat, it's comfot eating... Whenever you normally have you're cheat meal, you'll feel gutted because it won't feel like you had it on down day...

Also, you won't be able to do it when you contest diet so may as well break the habit now ;-)

Wow thank you ladies, that's excellent!

Elsa I'm gonna play with my figures again after my bath. But don't know why I hadn't though of having not fat free cottage cheese, genius, lol!

Eyes still quite sore, achey, not helped by looking at at VDU all day........ so whado-I-do wen I get in lol?!!?

Flick, you're right, I must break this habitual eating. I didn't need the cheesecake on Sat.
Sun PM as agreed with Tan is my cheat meal, I should've kept it for then & followed the PLAN. Then I could've decided not to have it when I was more in control.

Dinner last night was supposed to be ratatouille with the breast of the roast chkn from Sun, But my fogginess took spanish ckn outov feezer!
So ratatouille tonight, I think!??!

xx

25/01
So last week was a bit of a write off, although was totalli right thing to do, cos now I’m back firing on all cylinders & I did get some maths done (thank you Elsa & Flick) & now feel happy about diet plan & that I know the macros of what I’m going to eat……….so now I just need to stick to eating just that.  
Doing high protein (180g) + moderate carbs (150g) & fat (50g) on weights days & high protein + lower carb (100g) & moderate fat cardio days.
Doing fasted cardio instantly loses me carbs (pre WO), breakii is high tho (50g oats) & other meals adequate. Figure doing higher n low days shud keep my metabolism guessing? Well there’s only one way to find out eh?!!?

Did new leg WO on own 4 1st time this morning, went well, not quite as bad as 1st time with PT David but still pushed myself hard, was pleased. Did 30min steady walking on treadmill after post WO shake. 15 min 1.5% + 6km/p/hr & 15 2.5% +6.2.
Seeing PT David 6am 2morrow for chest + Tris. Will try to have dinna 6/6.30pm when I get in from work & do xtra cardio after that. Maybe just something on the Wii if not at the gym, but aim will be to at least not have butt sat on sofa watching TV!
xx

Looks good t me fifi! the best thing to do now is to go for this for 2-3 weeks- strict. You have to stick to it to see if it is working. No cheats/treats for those 3 weeks, you need to break the habit. If you need a pudding fix then I suggest you invest in a box of CNP protein puddings, they are my saviour at the moment :0).
 
How about having some oatcakes instead on bananas! I divide and packet of microwave rice mixed with my chicken and veg into 3 meals to give me 20g carbs, 30g pro & ca 8g fats so one big mixed up meal actually makes 3 meals.

Yum That sounds good :-) I`ve discovered Tecos ready to eat chicken chunks. Really tasty, but I`m not sure how the level of salt might be in them though...

Hi Tan,
I have CNP protein pud! shud bloody use em eh!??!
I'm better when i make my jellies, which i have done & plan to do each sun pm, 5 little pots, 1 for each evening, could even go with PPud?

Yep, had revised bananas to scan bran? scandinavian bran thngs like an oat cakee, good for em, you know what!?!! Gonna have with blended cottage cheese to make more like soft cheese & pickled beetroot.

No cheats untill our meal out on the 4th. Have told hubby, but as he's trying to get control of a minor IBS issue, no red meat or xcess fat won't hurt him either.
xx

Thanks for stopping by girlies!
xx

26/01

Well I’m not sat on sofa watching TV but I’m not at gym or on Wii either!??!
Mum txt lunchtime & wanted to catch up tonight, so that ate up 45mins. Now have to prepare food, after updating here, quick hot bath for DOMS in legs & then 2 bed for an episode of lost (only on series 2!).  
New chest n tris was EXCELLENT this am. LOTS of pressing, inc 1 arm flat bench, really works the abs eh, static press ups on hanging handles with weights off-setting body weight type thing? & static on power plate.
Diet spot on today:
PreWO: 20g whey in water with espresso + 23g oats made with water+dash skim milk&honey
Post WO: CNP shake made iwth water+11/2 tbsp carb powder
Breakii: 46g oats made with water+dash skim milk&honey+2tblsp seeds + 20g whey in water with espresso
Snack: 100g CC+tsp EVOO+2 scan bran+pickle beetroot
Lunch: 100g tin tuna+100g rice+tsp EVOO+tsp balsamic+veg/salad/olives
Snack: 100g CC+tsp EVOO+2 scan bran+pickle beetroot
Dinner: 120g seared tuna steak+100g rice+tsp EVOO+veg/salad+jelly

xx