Fi's Mission back to Profile Pic (p66)

Good Start. Was hobbling around the office icely with DOMS today & did chest & tris this morning. Diets coming together also, made a huge batch of chilli & ratatouille at w/e so potions in the freezer ready. Will try to cook a big batch of a recipe each w/e to have lots of back up plans in the freezer.
Seeing PT Sunday morning.
40 mins cardio tomorrow
Back & Bis Thursday
40 mins cardio Fri
Swim & steam, mayb spin sat

xx

Nobody plans to fail, they only fail to plan
My Journal
Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

Loving your idea of batch cooking, I try to do that myself but usually end up eating the leftovers the day after for lunch!!

Sponsored by Muscle Finesse  

chuckle!
xx

Nobody plans to fail, they only fail to plan
My Journal
Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

how are you getting on? Getting organised for your diet?
I've just been out today and bought a pile of tubs for food "on the go". Hopefully I'll use them too 

My Journal:
http://www.muscletalk.co.uk/Competition-preps-journal-m3154635.aspx

"Strong is the one who overcome others. Mighty is the one who overcome oneself

Hehe, that's the trick isn't it?!
I'm great at spreadsheeting all my diet & WO details, now if I can just bloody stick to it!
But yes, there's minimal treats left in the house just mini green & blacks bars, & I have 8 portions of low fat chilli in the freezer that I made at we.
Wot do you do over in Norway?
xx

Nobody plans to fail, they only fail to plan
My Journal
Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

Why don't you freeze the Green & Black bars too for a treat??

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

Ooo, hadn't thought to do that?
Is that good yeh?
I'm not really a cold dessert kinda person........
ah ha all the more reason to freeze them?!?
xx

Nobody plans to fail, they only fail to plan
My Journal
Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

Today's gone well. Enjoyed cardio this morning; 20 minutes 6.2km/p/hr walking on between 3.5% incline, 10 minutes cross train stepper thngy & 10 minutes rowing L5 2.35p/500m.
Diet good. S'not as strict as I had planned but hey it's only week 1.
Had beef (sliced packet stuff) 100g with salad &lots of mushrooms (cooked) & tsp EVOO & tomi K dressing. Then 1/2 a maximuscle bar with my espresso.
May have some grapes/satsumas later.

Nobody plans to fail, they only fail to plan
My Journal
Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

Diet this Week:
Meal 1: Pre WO - 5.45am
1 x Oatibix + tsp sweetener + 200ml skim milk
Shake - 20g CNP whey+Espresso
1 x YellowHaze

7am - 1000mg VitC (fizzy tab in 100ml water) with 2-3g Glutamine
7.15am - Shake - 20g CNP Whey+½ banana

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

Meal 3: AM Snack - 10.00am
150g Fat Free Cottage Cheese with 1 portion fruit (1 banana or 3 apricots or 3 plums)

Meal 4: Lunch - 12.00pm
120g raw stirfry veg + 180g tin tuna+120g cooked weight (45g dry weight) brown rice+10 green & 10 balck olives in brine+ tsp EVOO & tsp balsamic as dressing.

Meal 5: PM Snack - 3.00pm
150g Fat Free Cottage Cheese with 1 portion fruit (1 banana or 3 apricots or 3 plums)

Meal 6: Dinner - 7.30pm
120g chicken/ turkey/ salmon/ prawns/ fish + veg/ salad (if not fish maybe little low fat cheese on ratatouille) + sugar free jelly

Meal 7: Pre Bed - 10.30pm
Had planned to have a Propeptide shake but wanted a cup of T so had ½ maxi muscle bar.

Nobody plans to fail, they only fail to plan
My Journal
Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

Week 1

Couldn’t really have wished for a better first week. Been to gym 6am every morning & diet’s been good.
Had planned to have a Propeptide shake before bed, but have wanted a cup of T sat in bed surfing forum, so had ½ a maxi muscle bar. Progress is that at least I only had half.
Fri/ Sat/ Sun have had dark choc covered coffee beans after dinner but stayed in control & showed progress by counting out 10 & only having those.
Have had a headache most nights this week. Have changed my contraceptive pill so could be that, but I think it’s caffeine withdrawal from having an espresso in my pre WO shake with the yellow haze fat burner. Gonna ditch the fat burner for now, prefer the espresso!
Saw PT David this morning, f*~>k me, he nearly killed me! Was GREAT, lol!!!
Did a total Bridget Jones getting off the Power Plate!
New Leg WO is:
Squat with just the Olympic bar: 7, 7, 7, 25
Stationary Lunges with kettle bells (1 each hand: 12kg each!): 7, 7, 7
    Then final set 25 with 6kg DB’s
Deadlift with Kettlebells: 7, 7, 7, 25
Polymetric squats: 7, 7, 7, 25
Leg Press 50kg: 7, 7, 7
    Then final set 25 with 20kg
    These are super-set-ted  with static squat wall holds for 10sec
Kettlebell swings: 7, 7, 7, 25
    Super-set-ted with power plate deadlift - 30sec
Power plate squat: 30sec action + 30sec deep static hold.

Look forward to being able to get down stairs tomorrow, but even more so Tues, eh!?!
Chest + Tris in the morning & booked into spin pm, but will have to see how I’m holding up (4 the spin). Had a good session in the steam room after today & am about to have hot bath.

Seeing David in 2 weeks for new chest + Tris WO & 2 weeks after that for Back & Bi’s. He’ll check my cardio sessions one morning this week when we’re both in, legs'll be reviwed in 6 weeks. He's keen to give me some extra free session also as I'll be good for business if he can show a BB're in his portfolio, kule!

Scales said a 5lb weight loss this morning, but I was ‘due’ last weekend & with the excess carbs & alcohol, it’s prob mostly fluid, but psychologically s’good non-the-less! Have measured & done photos, so certainly will do measurements next week, prob photos after a month.

Did another batch cook today, Spanish chicken. Have had for T tonight + there’s 4 portions to go in freezer.

Nobody plans to fail, they only fail to plan
My Journal
Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

Spanish Chicken

12 chicken thighs
2 red/ yellow/ orange & green peppers
2 corgettes
2 onions
pack of celery
2 Tblsp marigold stock
2 tins toms
Tblsp paprika/ garlic paste/ tom-chilli-garlic sauce/ tom puree
3 Tbsp sweetener

Did half in the slow cooker with chicken & half in pan.
I know thigh's fatty but's tasty & I drained all the liquid off before serving, so nearly all fat should be in that.
Portioned out into 150g servings of chkn with lots of the veg.

Nobody plans to fail, they only fail to plan
My Journal
Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

Sounds like you have had a great week.
Spanish Chicken sounds yummy,  may give that a try during the week.

hififi



Wot do you do over in Norway?
xx

 I should prob change that actually. I am Norwegian, but I live in Scotland and has been for the last 2 1/2 years :-) I work and study here, and intend to stay as long as I enjoy it :-) Got myself a lovely Scotsman too, so it looks like it might be a while LOL :-)

My Journal:
http://www.muscletalk.co.uk/Competition-preps-journal-m3154635.aspx

"Strong is the one who overcome others. Mighty is the one who overcome oneself

Fi - WOW!!!!! Talk about putting a plan into action!!!! Now do one thing...as painful and disheartening as it will be. Take some pictures. You don't have to post them but keep them. This is your starting point. Their will come a time when the hill will get steeper and the destination will seem sooooooooo far away but these will show you how far you have travelled so far. Photos is probably the best piece of advice I had given to me. Measurements are another...you can spreadsheet them LOL

Also make sure you know how much pro, carbs and fats you are having per day so that when you need to adjust your diet you know what you have been having and it makes it easier to tweak.

It's Just A Ride
http://www.paulgeorge.org/
http://www.youtube.com/elfintan

Have photos from last July when I was around same weight & stats so will just use that, can't face taking another fat photos, next ones WILL show progress!
My eight week ones last year were great so just need to do that again & then keep momentum going.

Have all food spreadsheeted out as you say, lol! so know pro/ carb/ fat p/day. Carbs seems quite high at mo, but want them to be so if I can lose weight on this split then great! No point in getting emotionally low carb just yet if I don't need to.

Nobody plans to fail, they only fail to plan
My Journal
Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

Elsa

hififi



Wot do you do over in Norway?
xx

 I should prob change that actually. I am Norwegian, but I live in Scotland and has been for the last 2 1/2 years :-) I work and study here, and intend to stay as long as I enjoy it :-) Got myself a lovely Scotsman too, so it looks like it might be a while LOL :-)

Was only after I posted that I started reading last years journal entries on various journals & realised you worked at a store in Scotch-land.

Nobody plans to fail, they only fail to plan
My Journal
Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

sapphire1


Sounds like you have had a great week.
Spanish Chicken sounds yummy,  may give that a try during the week.

Forgot to add aslo that obviously I ditched all the skin!
We added 100g of new potatoes each as the carbs, I guess you could have woteva,
& it was very yummy!
Good low fat comfort food for this time of year
xx

Nobody plans to fail, they only fail to plan
My Journal
Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

Ooo, 4got to mention...
On my journal foraging over x-mas noticed Flick having egg white & oat omellettes each morning, so tried them also this w/e.
RESULT! Even hubby liked them, so that's kule, used 6 whites & 2 whole eggs & 30g-ish oats (pre-soaked in hot water) btween us & added spring onion, sweet pointed peppers, seasoning & a Laughing cow light triangle each.
Thanx Flick! xx

Nobody plans to fail, they only fail to plan
My Journal
Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

Flick is a bugger for getting people hooked on those omlettes without even knowing it

Love the sound of that chicken!

Sponsored by Muscle Finesse  

Legs feeling better today, about to have another bath. Missed cardio this morning but that’s ok, having done legs Sun I can have today off. Will do cardio tomorrow & Fri & back & bi’s Thurs.
Scottish Equitable rep took the admin girls out to lunch today. I again showed control & only had 1 piece of garlic bread & 1 calamari ring to start & then had a (carb free) poached salmon salad, that refreshingly didn’t have a lot of dressing on it. There was about 200g of salmon! Tho if that’s the badest I am at the mo then I’m ok with that. & I felt good this afternoon whilst the others felt really sleepy with all the carbs.
Rest of the diet to plan pork salad with chilli mango dressing for T.

Nobody plans to fail, they only fail to plan
My Journal
Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

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.

Nobody plans to fail, they only fail to plan
My Journal
Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

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

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

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

Nobody plans to fail, they only fail to plan
My Journal
Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

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.

Nobody plans to fail, they only fail to plan
My Journal
Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

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 :-)

My Journal:
http://www.muscletalk.co.uk/Competition-preps-journal-m3154635.aspx

"Strong is the one who overcome others. Mighty is the one who overcome oneself

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.

Nobody plans to fail, they only fail to plan
My Journal
Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

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

Nobody plans to fail, they only fail to plan
My Journal
Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

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)

Nobody plans to fail, they only fail to plan
My Journal
Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

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

Nobody plans to fail, they only fail to plan
My Journal
Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

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

Nobody plans to fail, they only fail to plan
My Journal
Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

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.

I am not sponsored by anyone but I have now found a protein powder I really, really like!

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

Nobody plans to fail, they only fail to plan
My Journal
Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

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 :-)

My Journal:
http://www.muscletalk.co.uk/Competition-preps-journal-m3154635.aspx

"Strong is the one who overcome others. Mighty is the one who overcome oneself

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 ;-)

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

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

Nobody plans to fail, they only fail to plan
My Journal
Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

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

Nobody plans to fail, they only fail to plan
My Journal
Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

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.

It's Just A Ride
http://www.paulgeorge.org/
http://www.youtube.com/elfintan

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...

My Journal:
http://www.muscletalk.co.uk/Competition-preps-journal-m3154635.aspx

"Strong is the one who overcome others. Mighty is the one who overcome oneself

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

Nobody plans to fail, they only fail to plan
My Journal
Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)

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

Nobody plans to fail, they only fail to plan
My Journal
Avatar pics: Jan2010 (12st7lb) - July2010 (9st6lb)