Never Give Up NEW PICS on p.311

Hye Flick - looking very lean in those photos. Couple of thing sI would comment on:

* posing - defo defo come to the London Club - annie's posiing advice was absolutely invaluable!! i've competed before, but she knows her stuff and i've never done compulsory poses - definately aiming to practice with her again as much as possible

* u said u r thinking of increasig intensity of cardio. As my bf is getting lower i am actually dropping the intensity of my cardio. I now sit onthe bike and dont even break a sweat. My aim is to burn fat at a very slow rate whilst retaining muscle - i know everyone is different, but the more intense your cardio especially on low carbs, the more likely u r to waste muscle.

* pull your bikni higher at the sides! - makes your legs look longer and waist smaller. Pull th sides right up to your waist - also helps elongate the rear view

~* i think you have good muscle and tiny hips - very nice look

All of course is just my opinion!

well done Flick, really good progress, looking really ripped

Hi all,
thanks for the lovely comments!

I'm hoping for lower BF this Saturday, then I'll chuck the scales out of the window lol! Not really but it's a nice mental image...

CD Callipers are your friend -honestly, the scales don't always show a representation of muscle gain and fat loss (why don't I listen to my own advice!)

Lisa ditto above comment, I'm a twonk who relies on the scales as I only get butchered to death by the callipers once a month...
Have you been on hols yet? Will have to pop by your journal and hopefully view some nice goodies being eaten

Annie don't know about London club... I've just made *blush* arrangements to go home with my other half to *blush again* meet the folks that weekend but the July one may sort out any last minute nerves... I am however, sending a pal of mine, Lenny, who would like to do the NPA Qualifier on Sept 8th. She doesn't have a trainer and so could do with some posing practice/tips etc. It's her first comp. And ta for the trunks pic, those particular ones have trouble staying in place, do you use bikini bite? Otherwise I'm not reall sure what to do with them. That'll teach me to but a bikini 16 weeks out lol!

Lollie thankyou for the lovely email, I often look at your pics if I'm having a poo day as you've been doing this so long. I will definitely take you up on the offer of meeting up (hopefully motivational for the both of us). I am lucky as I get to see Karen quite frequently to adjust my poses but would be great to stand alongside someone else for another opinion. There's also another girl at Cheetahs now, Lesley, just won a UKBFF Qualifier in BodyFitness so we're getting quite a few of us together at Cheetahs now! Glad Leon is better now, and hope you're taking time to get well too before anymore baby-fatburn-aerobics

MONDAY

08.45 L-Glutamine
09.00 1 hour dog walk with mum
10.00 25g oats, scoop pro-peptide
WORKOUT
12.15 scoop pro-pep, scoop malto
13.15 100g Turkey, 20g rice, 100g mixed veg, tsp oil
16.45 same as above
20.15 150g salmon in white wine vinegar sauce (got off most of sauce) and 100g mixed veg
01.00 50g Turkey

(so missed a meal as I got up so late and just had a little extra dinner as I was very active on a night out last night -it was a lovely hot date oooh! ) The salmon was lush, I'm feeling the love for La Veramente Restaurant in Hove, both out meal's were good, highly recommended, Lollie take note as you live here too!

LEG PRESS
30kgs 20 reps
40kgs 20 reps
50kgs 20 reps
60kgs 20 reps
(Don't go too heavy on this these days due to that right Quad and place feet higher for Glute emphasis)

LUNGES
20kgs 15 reps each leg
22.5kgs 15 reps each leg
25kgs 15 reps each leg (PB WOO HOO!)

SLDL
30kgs 12 reps
35kgs 12 reps
37.5kgs 12 reps, 2 sets

LEG EXTENSIONS
4 plates 15 reps
5 plates 12 reps
6 plates 12 reps
drop set 7, 6, 5, 4, 3 plates for 8, 6, 5, 4, 3 reps

CARDIO
STEPPER Interval training Level 6, 18 mins

BIKE Manual training level 3/4 12 mins

TUESDAY

Still had company of date, and took the day off work on holiday so had a lovely day wandering round museums, and some uphill walking... Food not great but was less in quantity and still didn't go over my carb limit, just the carbs should have been better quality...

09.00 30g oats, scoop pro-peptide
11.00 50g Turkey, 1/2 croissant with jam n butter
14.00 100g cajun salmon, 100g salad, tbs oil, 1/2 slice wholemeal garlic pitta (ate out) but the salad was absolutely fine and I normall have 20g rice with this meal which obviously I didn't have...
17.00 scoop pro-pep, 2 rice cakes
19.50 150g Turkey, 100g broccolli, 50g tomatoes, peppers, bbq seasoning

So not a bad day's food, I am confident of keeping tight this week now as I've had a lovely weekend and feel very motivated indeed. Weighed myself this morn out of curiosity and I think I may drop 2lbs this week... Could be way off but we shall see...

Big Brother starts tomorrow hurrah! I'm cooking curry for my friends but my cayenne chicken is all ready for supper

Ahh..sounds like a lovley date. Hope your date understands your body-building commitments makes it easier other wise you just look like a fussy eater at resraunts and stuff...well thats how i look when im been good!
BIG BROTHER!!...bring on the freaks! Great entertainment, i'll be watching

No fear there CD, I'm dating a fitness-god squaddie so it's all good!

Atta girl!!!

All looking very well at the minute Flick - progress in all areas huh?

If you need to look at any yummy foods, apparently my flatmate is cooking her newly famous biscuit cake tomorrow so I may get you pics!

Monday's dinner out sounds sooo nice and I love to see that you're still eating/drinking out and doing so well. A lot of determination you have there.

I do have the odd set-back, like the croissant yesterday, that's the last time I do breakfast in bed!! But I'm always fully aware of what I'm doing when I do it so my own fault and I tend not to dwell, just run a bit harder next time I go out. I'm so revved up for this week I doubt anything that isn't supposed to will touch my lips...

Indeed progress in all areas! I often wonder how I manage to fit it all in!

I'm cooking chicken tikka for my girls tonight for the BB première! I'm well excited -how sad!

Hi Flick - yes i've used bikini bite and found it very good but i know other girls who use things like spray-on UHU glue. I think most of those type of things work ok. Just have to be careful when you change your bikini as the glue takes your tan off when you peel the bikini off!!!

TBH not sure myself about London Club as its my bday on 24th june (new suggested date) and i wont be home from hols til early hours (flight lands at 1am) and i have bbq in the afternoon at home. But i'd love to go so will try to be organised and get there for hafl an hour.

Doing good with your diet - well done!! I am not eating out at all at the moment except for one cheat meal per week - which i plan and dream of and look forward to all week. Apart from that cheat meal i am mega strict and would be worried about not having my exact portions of everything -am probably a bit over-obsessive about it TBH.

Keep up the good work!

Flick, not been passed for a while, but thought it wise to comment on your pics

Ok the negatives first

GET A TAN!!!
Oh and perfect your poses

Ok the positives

You have come on greatly, after viewing your original comp pics, I can now say that you were, compared with this time round, miles out for the comp.
You have put in so much work and it has really paid off, the definition is really coming through on your back and chest, I am not 100% about your legs as the pic wasn't too great, but I also think once you start to Tan up definition lines will become more pronounced.

I am very impressed Flick, and also great to see you are smiling while posing, looks like you are really enjoying yourself.

respect Miss.

I have to say, I do love posing! God that sounds terrible! Plus I always chuckle that I'm standing in my living room in a bikini with the blinds half open (that's the room where I get the best light) which keeps me smiling...

I've never been as milk bottle this year, I used to have a sunbd twice a week but am enjoying looking after my skin too much to do so, plus I never find the time! But my DreamTan is stocked up and ready to go when the time comes!

I'm not sure about my legs either TBH, but all I can do is my best and although I'm not quite doing so at the moment I know when the day comes, despite the slip up's along the way I will still be able to say "I did all I could" because, without those slip-up's I know I would have had a few HUUUGGGEEE binges by now instead of just a few minor banana skins...

Thank you for your positive comments...

Trained chest last night, I was so tired I'm surprised I even made it to the gym as I have to go past my house to get there...
Tonight will be a huge back session with abs n cardio, followed by a driving lesson.
I did morning cardio again this morning, as well as yesterday so I've done Mon, Weds, Thurs so far this week. Seeing Karen on Saturday morning for progress and fat check...

I think I'm gonna die! I have the worst sore throat known to female kind and am in danger of losing my voice! Muh to the amusement of my work colleagues! PLEASE don't let me get ill!

Poor you, sorry to hear about your throat, hopefully it will go away as quickly as they seem to show up.

Your B/friend sounds very nice, he should keep you motivated and on track, is he quite disciplined?

ORIGINAL: Stephatj

Poor you, sorry to hear about your throat, hopefully it will go away as quickly as they seem to show up.

Your B/friend sounds very nice, he should keep you motivated and on track, is he quite disciplined?

From what I know of Flick, I am curious as to who will be the more disciplined. I tell you Flick would make an excellent Seargant Major!!

I think I'm more disciplined but GI Joe's not far off, I don't train as hard especially cardio but eat much better. The army seem to live on energy drinks and convenience foods!!

I've bought sugar free strepsils but am alarmed at the extra carbs...

I didn't know you could get sugar free strepsils. You do make me laugh, im sure you'd rather the few carbs than miss out on those all important training sessions now wouldn't you hun ? !
Hope you're feeling better soon x

I did get sugar free strepsils but I am still worried about the carb content as I looked at other sugar-free throat malarkeys and the carbs were like 90g for a pack! That's my day's intake!!

I know... I should concentrate on getting better, just hate being ill, I'm worse than a man with man flu, cos I never get ill I always get mad when I do!

THURSDAY

06.45 L-Glutamine, coffee
06.50 20 mins cardio, uphill walking today as I wasn't with it
07.20 30g oats, scoop pro-pep
10.30 100g Turkey, 20g rice, 50g broccolli, bbq seasoning, tsp oil
12.50 60mins speed walking
14.00 same as above
16.30 same as above
WORKOUT
18.45 scoop pro-pep, scoop malto
20.30 130g salmon, 100g broccolli

Misc: 8 strepsils

BENT OVER BB ROW
15kgs 15 reps
20kgs 12 reps
25kgs 12 reps
30kgs 12 reps

LAT PULL DOWN
5 plates 12 reps
6 plates 12 reps
7 plates 10 reps
8 plates 8 reps

SEATED PUSH BACK MACHINE
25kgs 12 reps
30kgs 12 reps
35kgs 12 reps

CLOSE GRIP LAT PULL
5 plates 15 reps
6 plates 15 reps

CARDIO
Bike Level 3/4 22mins

Ran out of time and was feeling ****e, really think I'm coming down with s.thing...

Still feeling like ****e but luckily it's my day off today. I went to bed at 10pm last night and woke up by my alarm at 7am completely out of it... Everything aches, I keep sneezing and my throat is caning. Trouble is nicotine addiction is still raring to go so I've cut down dow Silk Cut Ultra that make me think I'm smoking air and not a lot else...

I'm petrified about tomorrow's weigh-in as I don't know what I'll do with another week of no weight loss so I'm quite tempted to do some cardio tomorrow even though it's meant to be my day off...

Seeing Karen tomorrow and sleeping/dying the rest of the weekend