Never Give Up NEW PICS on p.311

Great going Flick, all things considered you've had a really good few days of eating and training in there. And well done on the weight loss, I do hope it's mostly the bad stuff.


And hey congrats on being super hard and getting your red belt too!!!

GRRRR! Ta!

Emailed Karen Marillier to see if I can get some coaching/general help. Starting to get a cold as I'm super run down so just going out for a wander to clear the cobwebs...

I'll get back on it properly, just not sure when and thin the extra help should really motivate me. It's like being at school, go and see your teacher once a week and you want to be good the rest of the time so you get praised... Nothing like a bit of ego stroking/pat on the head!

My Blog!
http://flickfit.wordpress.com

Very true - whatever kind of motivation works is worth it.

Is Karen well known in fitness/BBing? Sorry I've not heard of her name before.

Tbh I'm glad I've just had a proper weekend off the whole diet and training, you can get burned out without some time off.

She was a really great BB'er in Physique in the 90's, her and her husband Harold Marillier run a gym in Crawley. A girl there won the UKBFF U57kg Physique last year and looked AMAZING... My training partner doesn't push me enough so need someone else to give me a grilling and surprise once a week...

My Blog!
http://flickfit.wordpress.com

No training yesterday whatsoever just a cheese foundue at home and 5 custard filled doughnuts after... I don't do things by halves!

Today I'm wearing my cankle weights and am going to the gym after work

My Blog!
http://flickfit.wordpress.com

I think you are too hard on yourself. You look great.

Not if I want to compete... I need some muscle and less ass...

I've got photo's from my last comp to prove it!

But ta for the compliment, tis nice to hear...

When are you competing papa?

My Blog!
http://flickfit.wordpress.com

I lift for recreation for now and vanity to be honest! Once I've put on another 2-3 stone of muscle I may reconsider.

Yesterday was just another day really. Didn't make it to the gym but did a wee workout at home. Eating was as follows:

07.30 L-carnitine and creatine in tea
08.00 1 custard filled doughnut
10.30 100g cottage cheese, creatine in tea
14.00 125g lean mince, 2 mushrooms, 1/2 pepper, 100g chilli kidney beans
15.30 100g cottage cheese, creatine in tea
18.00 WORKOUT (SEE BELOW)
19.00 100g lean mince, 1 mushroom, 1/2 pepper, 100g chilli kidney beans, creatine in tea
20.00 1/2 strawberry cheesecake

Workout
Incline DB Bench Press
3 sets, 8kgs each hand

Decline DB Bench Press
3 sets, 8kgs each hand

DB Flyes
3 sets, 8kgs each hand

Incline Sit-up's with a twist
2 sets, 10 reps each side

Not a great day but at least I did something...
And I've arranged for a diet and training review with Karen Marillier. Was even brave enough to send her those horrid NABBA Toned Figure pics

My Blog!
http://flickfit.wordpress.com

Yesterday's (THURSDAY 01/02/) training:

13.00 30 min brisk walk

6.45 3 min cycle (warm up)
Leg Extensions
20kgs 12 reps
30kg 10 reps
35kg 10 reps, 2 sets

Leg Press (wide stance)
50kgs 20 reps, 5 sets

Leg Abduction
30kgs 10 reps, 2 sets

Squats
30kgs 10 reps
40kgs 10 reps, 2 sets


Going to invest in an exercise bike as soon as I get paid so I can start early morning cardio. I'll have to start preparing a week's meals in advance though so I get time in the morning to exercise instead of cook

Food:
07.30 4 egg whites scrambled, 1 yolk, 50g extra light cream cheese, 2 slices wholemeal bread with marmite. Creatine in tea. Teaspoon of L-Carnitine
11.00 100g chicken with Cajun seasoning, 1 mushroom, ½ green pepper. Creatine in tea.
13.50 150g lean mince, ½ green pepper, 1 mushroom, 100g chilli kidney beans
17.30 1 scoop whey protein (low carb) with 200ml skimmed milk
17.45 WORKOUT
19.00 1 scoop whey protein (low carb) with 200ml skimmed milk
20.00 Healthy Living steamed haddock in Florentine sauce, 50g broccoli
21.00 extra creamy toffee sweets

BUT not a bad day all in all...

My Blog!
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ORIGINAL: flick161

GRRRR! Ta!

Emailed Karen Marillier to see if I can get some coaching/general help. Starting to get a cold as I'm super run down so just going out for a wander to clear the cobwebs...

I don't know whether it was all in my head or not, but last year when I was cutting I started taking L-glut before early morning cardio, and last thing at night, I was taking on the basis I had heard it helps your immune system??
It appeared to stop me getting my usual January/February colds

My cold din't hit me too badly, often when I start taking vit C I get a cold and I took quite a bit at the weekend to give me a boost. I usually end up with the bad before the good. But thanks for the tip on L-Glutamine!

My Blog!
http://flickfit.wordpress.com

Day off yesterday Friday, and, didn't drink when I went out!

Did eat whole packet of Percy Pigs though after a dinner of macaroni cheese disappointingly...

Today I did my first time in six months -MORNING CARDIO!

07.40 20min interval brisk walk/run. Walked on the incline, ran on the flat

11.00
Lat Pull down
25kgs 12 reps
35kgs 10 reps
40kgs 10 reps
45kgs 8 reps PB!

Pull Overs
35kgs 10 reps
30kgs 10 reps, 2 sets

Close grip lat pull whilst lying
50kgs 4 reps (too heavy)
35kgs 10 reps
40kgs 10 reps

Twist Bicep Curls (name of exercise has escaped my brain)
7kgs 10 reps each side
8kgs 8 reps each side
8kgs 10 reps each side

Concentration Curl
6kgs 10 reps, 2 sets

Swiss Ball Pike
10 reps, 2 sets (torture!)

Cycle Fat Burn mode 20 mins
Stepper Level 5 12 mins

NOW I'M KNACKERED! OFF TO DRESS UP AS A COWBOY TONIGHT!

My Blog!
http://flickfit.wordpress.com

Weekend's diet...

Already posted Saturday's training and didn't train yesterday except have a long walk along the seafront...

SATURDAY
07.20 L-Carnitine. Teaspoon Creatine in tea
07.40 MORNING CARDIO
08.20 5 Egg whites, 1 yolk, 30g extra light cream cheese, mushroom, 1 slice wholemeal toast
10.00 2 scoops Whey Isolate in 200ml skimmed milk
10.30 WORKOUT
11.40 1 scoop Whey Protein in 200ml skimmed milk
13.45 Sweet potato, 125g tuna, tsp salsa. Creatine in tea.
16.00 100g cottage cheese
19.30 100g chicken, 50g tomatoes, tbs curry sauce, 50g brown rice
20.30-03.30 7 single vodka, lemonade and lime’s, packet of Snackajacks

SUNDAY
07.30 3 slices of wholemeal bread with marmite
12.00 400ml orange juice
14.00 100g low fat mozzarella
14.30 100g chicken, 100g prawns, 100g mixed veg
15.00-19.30 2x diet cola, 2x tea
19.30 100g cottage cheese
20.00 100g chicken, 100g salad

Don't wanna hand my food diary over to PT... My diet is really sucky at the moment! I'm rather ashamed!

My Blog!
http://flickfit.wordpress.com

MONDAY
07.00 Teaspoon of L-Carnitine
07.20 50g porridge oats, scoop Whey Protein, 100ml skimmed milk. Creatine in tea.
12.00 100g prawns, 1 mushroom
14.30 100g chicken cooked in Cajun seasoning, 1 mushroom, ½ pepper. Creatine in tea
19.00 150g cottage cheese
20.00 100g chicken cooked in Cajun, 100g salad, ½ pepper, 1 mushroom, 1 egg white cooked into
strips
21.00 100g Quark, 1 scoop chocolate Whey Protein, 10g oats
22.00 4 chocolate mini eggs

No training but I did get a nice new haircut!!

My Blog!
http://flickfit.wordpress.com

Your diet is still looking very well over the last few days - apart from a few sweet and gorgeous looking treats

I do like the variation you have in your diet too.

And some excellent training too nice to see.

When I do train, I go like a mad woman, I'd just like some more consistency. Hopefully I can do so this week as I have a lovely empty calendar!
The eating is getting better, I'm weaning myself slowly off the sweet treats, should be better when I'm living back at home, won't be tempted by the food my housemates have then! All is looking up except I have to send my food diary to Karen Marillier and am bitterly disappointed in how much I drank on Saturday night!

My Blog!
http://flickfit.wordpress.com

Scary stuff having to hand over a food diary to a pt, especially one of that caliber! Should keep you on track a little.

Yes I occasionally fail when my housemates are eating bad. But ya gotta live too and you're still doing considerably well.

Weigh-in: 9st 7lbs hardly surprising...

No training really this week except a home shoulder workout on Tuesday.

Yesterdays eating was as follows:
07.30 Porridge Oats with scoop whey 200ml skimmed milk
11.00 100g chicken with mushrooms and onions
14.00 100g mince with onions and mushrooms and peppers
17.45 125g light cottage cheese
21.15 Sainsbury's Be Good to Yourself Chicken slice with baby new potatoes in spicy tomato sauce. Too much sauce but low cals high protein

I really didn't eat a lot ysterday! Got stuck into a jigsaw puzzle at 6.30pm and didn't leave the couch till I ate dinner! Shame I ate so late too...

My Blog!
http://flickfit.wordpress.com

How much were you at last weigh in Flick?

Don't sweat the figures too much as there's more to it than simply the weight.

Yeah not a lot of food there girl. At least it was all good and well done on keeping away from the treats.

Any updates on if/when you're meeting up with Karen?

Last weigh in was 10 days ago. I've gained a pouns since then.
Not meeting up with Karen til at least the end of the month. Will put it off til my mindset's right, I'm not chucking good money down the drain on PT AND doughnuts!

Today I learnt why I shouldn't go to M&S Foodcourt... Cos it's all so yummy!

Kickboxing tomorrow, and I really really want to go. Want to try my new Red belt moves....

Also got an email from Colin A. who used to organize my Strongwoman comps who was very supportive. Thanks for taking the time to email Colin, that was really sweet . I'll get back on it soon and do SDF proud I promise! I'll also email next week when I'm in a better frame of mind.

My Blog!
http://flickfit.wordpress.com

Did Kickboxing on Saturday -felt soooo unfit!

Proceeded to then be out and about from 2pm til 4am on Saturday/Sunday, then midday til midnight on Sunday itself. By the end of it I'd eaten so much crap and drank such an array of drinks my stomach was actually in pain.

I think I needed to get it out of my system. Where I go from here who knows... I'll keep you all posted

My Blog!
http://flickfit.wordpress.com

Still no exercise but I ate the following:

07.30 50g Porridge oats, 1 scoop Whey Protein, 250ml skimmed milk
11.30 100g chicken with onion
14.00 Marks & Spencer Count on us wrap with Blue cheese n Balsamic Vegetables
18.30 2 slices of ryvita with Stilton
20.30 100g chicken, 30g thin egg noodles, 1/2 onion, tbs Schezan sauce

It's not great but it's not overeating either...

My Blog!
http://flickfit.wordpress.com

mmmm that m&s wrap sounds yummy!!

Bet you enjoyed the weekend though didn't ya? Well I sure hope you did anyhow, good to let off some steam.

Diet is looking more like normal again, although don't wanna see you losing too much of your hard work with not eating enough! But still, there's no crap in there either so that's great.

I'll be fine, I've just decided to not stress myself out by wondering what I am and am not doing exercise wise. Am currently on track to go to the gym tonight but still trying to catch up on sleep and excesses of weekend!

Dressing up as builders this weekend for mate's birthday!

Hopefully will have a nice Hamstring workout to post tomorrow...

My Blog!
http://flickfit.wordpress.com

Finally something to report!

Achievement 1) I went to the gym last night!

Achievement 2) I went out last night to a bar and didn't drink!

Howevrer I did have Chinese takeaway before I went out but it was Valentine's Day and I was nursing my broken heart
Friend did comment last night on how muscular my arms are looking...

Workout
Leg Extensions
25kgs 10 reps
30kgs 10 reps
35kgs 10 reps
35kgs 10 reps

Leg Press
30kgs 20 reps, 4 sets

Squat
30kgs 20 reps, 3 sets

Lunges
20kgs 20 reps, 3 sets

Hamstring curls
25kgs 20 reps, 2 sets

Leg Abduction
35kgs 10 reps each leg, 2 sets

Step Up's
20kgs 10 reps each leg

Was so done in by this point. I read an IFBB's programme recently who takes this circuit type approach to her legs and trains them twice a week as she finds it quite hard to get any definition. I feel my legs are very strong and muscular but will need to be more defined when I undertake a cutting programme so I think this might be the way to go. Any comments?

My Blog!
http://flickfit.wordpress.com

ORIGINAL: flick161
I read an IFBB's programme recently who takes this circuit type approach to her legs and trains them twice a week as she finds it quite hard to get any definition. I feel my legs are very strong and muscular but will need to be more defined when I undertake a cutting programme so I think this might be the way to go. Any comments?

hmm, well I'd say defintion is really down to body fat levels, maybe she found her legs responded better to more frequent training & so she had more muscle to define?
There's only one way to find out.......

Indeed there is. I just feel that I need to give my legs more of a cardio hammering, with some resistance to keep muscle definition. Then when I cut, hopefully I'll end up with nice chiselled legs...

My Blog!
http://flickfit.wordpress.com

the thought of squats twice a week is just too much tho! (well for me anyway)
Guess you'd lower the volume a bit though?

All I can say is my legs got alot bigger when I switched from training them twice a week to once a week, but that was about 10 years ago and I've not experimented much since...lol talk about stuck in a rut

Please do it so I can find out what happens without having to suffer it myself

I'm gonna stick with twice a week on teh above routine. May change lunges for SLDL once a week as I did find Squats followed by Lunges quite hard going. Will do progress photos tonight and keep you posted!

My Blog!
http://flickfit.wordpress.com

ORIGINAL: flick161
Squats followed by Lunges quite hard going.

indeedy! I find a couple sets of leg curls (seated in my case) makes the lunges go alot better, feel more stable, can use more weight

ORIGINAL: Medusa

Please do it so I can find out what happens without having to suffer it myself

lol - please do Flick! I'd be really interested to see how you'd get on with different approaches as more definition of the legs is something I really want to work towards.

Good workout too last night.

Weigh in 9st 8lbs unsurprising so not really that upset, plus I forgot and ate a huge meal before I went for weigh-in!!!

My Blog!
http://flickfit.wordpress.com

Trained hard on Saturday, did Kickboxing followed by gym. Not getting stressed out about weight gain at the moment. I realised bottom line is I dont' have enough muscle (whether I shed the pounds or not) to compete so I just need to focus on getting to teh gym and lifting for now and will worry about the cutting part later...

SATURDAY
10.30-11.30 Kickboxing.
Was quite a circuit based session really with probably about 40 press-up's and sit-ups through the session!

12.30-1.30
BB Bench Press
20kgs 10 reps
30kgs 10 reps
32.5kgs 6 reps (maxed out)
30kgs 4 reps

Incline BB Bench Press
20kgs 10 reps, 3 sets

Pec Dec
19kgs 10 reps, 3 sets

Cable Cross-overs
15kgs each side, 10 reps, 3 sets

Side Bends
12.5kgs, 10 reps, 3 sets

Then went out dressed as a builder and danced so much I couldn't move for the whole of yesterday!

My Blog!
http://flickfit.wordpress.com

Nice benching!

And what is it with you and dressing up - I'm thinking this is a regular occurence?

Since my break up it's been a Saturday night occurence to get me through the week. Basically it gives me something to fucs on and have all eyes on me on nights out!

My bodybuilding tan came in handy, I used it on Sat night to get some colour on my legs!
Pics to follow....

So far I've done:
School boy
Sailor
Cowgirl
Builder

Not got anything for the next few weeks, but something fetish-y could be amusing and my mate also has a fantastic Dorothy form Wizard of Oz outfit that she'll lend me...

My Blog!
http://flickfit.wordpress.com

Finally trained! Have been binging like there's no tomorrow though. Worked really hard tonight:

Hammer Press
15kgs 10 reps
20kgs 10 reps, 2 sets

Shoulder Press
15kgs 10 reps, 2 sets
20kgs 10 reps

Front Raises
6.5kgs each side 10 reps, 3 sets

Side Raises
5kgs each side 10 reps, 3 sets

Tricep Push downs
25kgs 10 reps
30kgs 10 reps, 2 sets

Ball Pike
3 sets, 10 reps

Incline Sit ups
10 reps, 3 sets

My Blog!
http://flickfit.wordpress.com

I just had the grimmest lunch ever... Cold sweet potato with tuna... Should have stuck to lean mince bleurghhhh!

My Blog!
http://flickfit.wordpress.com

hiya flick!!!


good workout pace on your journal: U GO GAL!!

One q for you tho: why dont you follow a set diet???

Ankzzzz, perhaps read the previous few pages...

I was following a set diet and was ontrack to compete at NABBA SouthEast in Toned Figure but had a relationship break up 3 weeks ago and have been bingeing ever since...

So now I'm trying to be realistic, gain some muscle and focus on my workouts rather tahn my weight then begin contest prep (and cutting) in June...

My Blog!
http://flickfit.wordpress.com