RACHFIT'S JOURNAL

Hi just been reading through hope you dont mind, you say you wouldnt mind gaining some weight i got some you can have, only joking, your diet ? your last meal could be better a cassien based proten would be best, cottage cheeze or quark it will drip feed you proten while you sleep, if your coke is sugar free dont feel to bad about it, a girls allowed to have a little bit of something she fances  ;-) having just had another quick read through your proten could be spaced out better and slightly increased, just a thought ?? you can tell me to mind my own if you like, i wont be offended honist. 

scrubby65


Hi just been reading through hope you dont mind, you say you wouldnt mind gaining some weight i got some you can have, only joking, your diet ? your last meal could be better a cassien based proten would be best, cottage cheeze or quark it will drip feed you proten while you sleep, if your coke is sugar free dont feel to bad about it, a girls allowed to have a little bit of something she fances  ;-) having just had another quick read through your proten could be spaced out better and slightly increased, just a thought ?? you can tell me to mind my own if you like, i wont be offended honist. 

on the contrary scrubby! I want the advice which is why I am now writing down what I eat. So I really appreciate the fact you have spent time posting some advice for me. Daz has told me about quark etc as a late meal. so I will get onto that. I am aware that my protein could be better. Sadly my coke is not sugar free. For me it is full fat coke or none at all!! hahaha
how would you suggest I space out my protein to be better ?
I am going to now post todays lot so maybe you can comment on that too. PLease understand I am not in a strict food mode at all, I eat what I like and it is generally pretty good, I would just like to improve a little if I can depending on my work travelling.
look forward to hearing from you!! :)

Yey! Got my road bike out first thing this morning and headed out into the glorious sunshine about 7am. Did about 9 miles as I had a busy day of work ahead and needed to get showered and started.

Tonight I muscled my way into the busy weights area to do my least favourite body part-chest boring zzzzzzzzz

Incline DB flys
9kg x 12 x 2/10kg x 12/12kg x 10 x 2
Flat bench DB press with twist
12kg x 10 x 4
Full push ups
15 x 4

Incline bicep curls
10kg x 10 x 3/12kg x 8 x 2
Standing bicep curls
12kg x 8 x 4

Calf raises x 20 x 3 no weight (have big ones)
Hip hitches 20 x 3 either side

Food intake:
8am pint water
8:30am 30g protein with a little milk/50g oats mix/50g raspberries/milk
11am 500ml water/2 rice cakes with peanut butter/banana
1pm 2 x appletizer (not coke!)/ gammon/peas/pineapple/10 chips (went out for lunch with buddy and not a fan of chips but needed some carbs)
2pm 200ml electrolyte
4pm mackerel fillets x 2/2 cherry toms/8 olives/4 gherkins/120g low fat cott cheese with pineapple
5pm 500ml electrolyte
gym session
6pm 30g protein/500ml water
6:30pm 2 rice cakes/peanut butter
7pm pint water
9pm fillet steak mmmmmmmmmmmmmm! /broccoli/aparagus/courgette/300ml coke

Right here goes i am not an expert but i am talking from personal experance, its just my take and i am not saying you have to use any of the information i give,
 
Just one thing on the training why push ups ? do you not do dips elbows in leaning foward hits the chest !
 
Your 4 oclock could do with some carbs to fuel your workout not many couple of oat cake biscut things,
pre work out some whey in water about 1/2 hour before,
post workout could do with 15--20g maltodextrin,
9oclock could do with 30g - 50g of brown pasta/rice
then as said the other day before bed some cassien protien if i was you and i know i am not but its just a figure of speach i would go for the cottage cheeze, quark is ok if you like the taste i just mix 250g with 200ml water and drink but its not to everyone liking, now cottage cheeze everyone loves that especialy the one with pineapple.
 
hope this is of some use ??
 
having looked at your diet over the last couple of days it show you think about what you eat, which is good now due to you job and not always being in a place that you can prepare your own food, i would say try and keep it clean eat plenty of fish (not fryed) chicken turkey and lean red meat, nothing wrong with steak but try and go for the lean type, tins of tuna and a can opener in your travel bag wont go a miss tins keep for ages so no excuse sling them in there now then they will be there when needed, and if you get stuck for a meal, dona kebab shop large dona kebab just the pitta bread and salad open tin of tuna sling it in, easy meal.
 

Morning Rachey.....all sound good in here, great workout.....fillet steak...nom nom...I have this once a week too but not late at night..I find food hard at night...it tends to sit on my stomach and I have to sleep sitting up!...yes, I'm not kidding I do.....lol

and I love eating fish...i eat tons of it...mackerel straight from the sea, with herbs, grilled...mmmmmm....nom nom...oh darn it!...I've made myself hungry now....where's me oatcakes when Ineed 'em?..

Have a great day Rachey, take care hey?...unlike that Dazc!! he needs more taking care of than either of us!!...lolol....shsssssss...don't tell him I said that.....lol

Hiya Rach! Thought I would add my ickle bit! If you are going out what about jacket potato or sweet potato instead of chips?  I've been known to request plain food with loads of veg or salad and most places are willing to oblige!

Also, are you drinking enough water?  xx

scrubby65


Right here goes i am not an expert but i am talking from personal experance, its just my take and i am not saying you have to use any of the information i give,
 
Just one thing on the training why push ups ? do you not do dips elbows in leaning foward hits the chest !
 
Your 4 oclock could do with some carbs to fuel your workout not many couple of oat cake biscut things,
pre work out some whey in water about 1/2 hour before,
post workout could do with 15--20g maltodextrin,
9oclock could do with 30g - 50g of brown pasta/rice
then as said the other day before bed some cassien protien if i was you and i know i am not but its just a figure of speach i would go for the cottage cheeze, quark is ok if you like the taste i just mix 250g with 200ml water and drink but its not to everyone liking, now cottage cheeze everyone loves that especialy the one with pineapple.
 
hope this is of some use ??
 
having looked at your diet over the last couple of days it show you think about what you eat, which is good now due to you job and not always being in a place that you can prepare your own food, i would say try and keep it clean eat plenty of fish (not fryed) chicken turkey and lean red meat, nothing wrong with steak but try and go for the lean type, tins of tuna and a can opener in your travel bag wont go a miss tins keep for ages so no excuse sling them in there now then they will be there when needed, and if you get stuck for a meal, dona kebab shop large dona kebab just the pitta bread and salad open tin of tuna sling it in, easy meal.
 

It is very helpful thank you for spending the time.
I will try and make some of these changes but it may not be immediate as I am away at the weekend again and so I am not sure how easy it is going to be to eat often when I am teaching all day sat/sun/mon.
:(
Love my job but it is the one thing I dont like, being unable to train and eat properly.
Anyway watch this space!!
:)

Northerngal


Morning Rachey.....all sound good in here, great workout.....fillet steak...nom nom...I have this once a week too but not late at night..I find food hard at night...it tends to sit on my stomach and I have to sleep sitting up!...yes, I'm not kidding I do.....lol

and I love eating fish...i eat tons of it...mackerel straight from the sea, with herbs, grilled...mmmmmm....nom nom...oh darn it!...I've made myself hungry now....where's me oatcakes when Ineed 'em?..

Have a great day Rachey, take care hey?...unlike that Dazc!! he needs more taking care of than either of us!!...lolol....shsssssss...don't tell him I said that.....lol

Hiya NG
Fresh fish out of the sea!!! mmmmmmmmmmmmmmm
and yes Daz is a bit accidnet prone at the moment isnt he.. tut tut! Bless him :)
 
I will pop into your journal after but please forgive me if I dont comment as much as others or yourself. I dont get much time and I do get a quick read most days but I dont have much time to post!

Kels


Hiya Rach! Thought I would add my ickle bit! If you are going out what about jacket potato or sweet potato instead of chips?  I've been known to request plain food with loads of veg or salad and most places are willing to oblige!

Also, are you drinking enough water?  xx

Yeah I asked for J/Pot but they didnt have anything else which is why I had chips. Most places are pretty good at accomodating you, your right and I do try an dmake the healthier choices when working away.
 
How much water do you think I should be drinking ?

OK guys so today was pretty hectic...

7am Run - 5.6 miler
8am pint water
8:30am 30g protein/milk/50g oats mix/60g raspberries/milk
11am 2 mackerel fillets/2 rice cakes/500ml water
2:30pm 500ml water
3pm chicken/salad/120g cottage cheese with pineapple/4 x gherkins/8 olives
5pm 2 rice cakes/peanut butter
6pm 500ml electrolytes
6-8pm teaching resistance class follwed by high impact interval training class
8pm banana
8:30pm 30g protein/500ml water
9:15pm chicken/grapes/cucumber/4 x gherkins/120g cottage cheese
500ml coke :) mmm

 

Morning Racheeeeeeeeeeeeeeeeee....

How are you today?.....busy busy busy I guess....I don't mind if you don't post at all in my journal....or even read it really....most days I don't have anything to say and I'm well aware I haven't got any actual knowledge on fitness or BB to offer anyone....lol...I'm just a regular gal, trying to change my bod and having some fun whilst I'm doing it.....if you read it and get a smile then that is great!!   I am a bit of a rambler...but ya know Rachey...apparently I'm very quiet when I sleep!....lolol.....

You have a lovely day missis!...take gentle care now hey?.....  :)

Hiya NG!

So didnt get to train at all today due to exams, massive work loads and choreographing fashion show!

Diet goes out the window a bit too!!
8am pint water/30g protein/milk/50g oats mix/50g raspberries/milk
11am electrlyte 500ml (had 2 exams this morning)
12pm sushi x 6 rolls with soy
1:30pm 5 egg whites, 1 yolk scrambled/2 toms grilled/200ml water
2pm 300ml water
2:30pm 35g maize snacks
4:30pm turkey steak/salad/olives/dressing (olive oil/ nut oil /vinegar/salt pepper
8pm coke 300ml
9pm quark/honey/walnuts/400ml coke

will try and do better tomorrow but am all overt the place again and driving to Hemel Hempstead in the afternoon/early eve
:) night

Blimey missis...you don't half get around!!!....lol....what exams are you taking?..or did you already say and I missed it?...is it to do with biomechanics and all that....It's really interesting to read about that stuff....ahem...well, ya know the bits I understand anyway!!!...lol...durrrrrr.....

Our brekkies are practically the same..HEEEEEE!!!! at last, something in common....lol....I mean, does that mean we're engaged?...hahahahaha....KIDDING!!!

Long weekend coming up for me, Monday off..I guess you'll be working?.....nature of your business hey?..but try to get some down time too Rachey, either on your own or with the big fella right?...that's important too ya know...I'm sure I'm telling you how to suck eggs there, but ya know, I did just turn into your mam for a minute!!!....Is that ok?....i have mother earth syndrome going on!....soz!...

Have a lovely weekend Rachey, and hugs to all .....and....so are we engaged then?...HEEEEEEEE!!!!...just mucking HONEST!!!......take gentle care missis...xxx

Northerngal


Blimey missis...you don't half get around!!!....lol....what exams are you taking?..or did you already say and I missed it?...is it to do with biomechanics and all that....It's really interesting to read about that stuff....ahem...well, ya know the bits I understand anyway!!!...lol...durrrrrr.....

Our brekkies are practically the same..HEEEEEE!!!! at last, something in common....lol....I mean, does that mean we're engaged?...hahahahaha....KIDDING!!!

Long weekend coming up for me, Monday off..I guess you'll be working?.....nature of your business hey?..but try to get some down time too Rachey, either on your own or with the big fella right?...that's important too ya know...I'm sure I'm telling you how to suck eggs there, but ya know, I did just turn into your mam for a minute!!!....Is that ok?....i have mother earth syndrome going on!....soz!...

Have a lovely weekend Rachey, and hugs to all .....and....so are we engaged then?...HEEEEEEEE!!!!...just mucking HONEST!!!......take gentle care missis...xxx

HI NG
No it was my level 2 literacy and numeracy. I need the certificates to prove my ability and I cannot find the ones I did some 25years ago so I just had to do them again :>)
If you have any questions about biomechanics please do feel free to ask away hun!!
I am teaching a Diploma sat/sun/mon and due to being self employed I work whenever I can. Also because the business is growing so rapidly and we only have a few tutors we are all needed. It helps that I love what I do though!
I have as much down time as I kind afford and it is always with Daz thanks mum! x
Hope you have a great weekend though NG and not sure Daz would be happy if I told him we were engaged...hahahaha
xx

PMSL, you're teaching a diploma and have to prove your numeracy and literacy!!!

Hey there Rachey, just dropping by cos, cos, cos I CAN!!! so there...sue me why donchya?....lolol.....I've got my cheeky head on!!!...better go before you bash me one!!!....take care missis...x

kitty


PMSL, you're teaching a diploma and have to prove your numeracy and literacy!!!

Yeah nuts isnt it!! hahaha

Northerngal


Hey there Rachey, just dropping by cos, cos, cos I CAN!!! so there...sue me why donchya?....lolol.....I've got my cheeky head on!!!...better go before you bash me one!!!....take care missis...x

Hey cheeky!!! how was your weekend?
 
The Diploma's firts 2 days went really well and it was great fun. They were a very switched on group of PT's, Sports massage therapists, pilates instructors, oseto's and physio's. Very challenging but that makes it more fun for us as tutors.
Did manage to get to the gym last night as we were teaching in a leisure centre so:
 
Standing cable shoulder press
8kg x 10 x 5
Clean and press
20kg x 12/30kg x 8 x 4
DB Rear delt
7.5kg x 15/10kg x 10 x 3.7.5kg x 10
Max rack upright row
15kg x 12/25kg x 6 x 4
 
Clams with resistance(abductors)
12 x 4
Glute kick back
12kg x 15/14kg x 10 x 4
 
Didnt have much time as the club was closing at 7pm and we didnt finish teaching until after 6pm.
Will be glad to get you for a run next week but I am teaching another Diploma at Loughborough University tomorrow.
 
 
 

oh my goodness, you one of those 'properly' fit people arent you? :-)

Not like us bodybuilding types whose idea of cardio is a 30 min gentle walk....

im always in awe of people who teach classes and THEN train day in day out

gymbabeliz


oh my goodness, you one of those 'properly' fit people arent you? :-)

Not like us bodybuilding types whose idea of cardio is a 30 min gentle walk....

im always in awe of people who teach classes and THEN train day in day out

hahaha thanks but id love to gain some bodybuilder size like you which is impossible while doing all this 'fit' stuff that I cannot stop doing!!
:))