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I’m struggling to lose weight (body fat) and don’t want to compromise gains made earlier this year.
This past week I had tried to go lower carbs and higher fats, as I wasn’t losing on what I thought was a fairly even split. So I removed some carbs and added some tsp’s of EVOO.
I had most dinners carb free (starchy).
I don’t wanna go too low on cals whilst training hard, I know I need a calorie deficit but I don’t wanna stall body into not burning fat... which I think I may be?.........
 
So I worked out that:
 
1750cals per day – calculate on low side as I don’t count fibrous veg.                                       
1g protein = 4cals                168lb = 168g         168gx4=672
1g fat = 9cals                       431/9=48g           
1g starchy carbs = 4cals      647/4=162            
                                           60/40 split on fat/carbs(starchy)
 
Below is an example of a weights day foodage and a cardio day foodage. The same really, just minus the post WO shake on the cardio day.
Have I worked out macros right?
It looks like I’m eating fine yet I’m low as per figures I’ve just worked out above?
Looks like I need to add both more carbs (starchy) thru day and also more fats.
The above figures are on a 60/40 split for fats/carbs but could go 70/30. That might make current carb intake about right but I’d need to add a lot more fat to make up cals?
 
Monday(Legs)                                                          
Meal             Protein     Carbs       Fat           Kals        
1 (preWO)     15.5          11.5          1.5            118.5        Shake(20g whey with water)+small square
                                                                                    CousCous Cake
2 (postWO)   15.5          11.5          1.5            118.5        Post WO shake(20g whey with water+10g
                                                                                    Dextrose)
3 (breakki)    23.5          31.5          9.5            297.5        46g oats+tsp EVOO+shake(20g whey)
4 (Snack)      21.3          12.75        8.75          204.5        150gCC+tsp EVOO+2scan
5 (lunch)       26.5          23             6.5            250           100g tuna+100g rice+tsp EVOO+salad
6 (snack)      21.3          12.75        8.75          204.5        150gCC+tsp EVOO+2scan
7 (snack)      15.5          1.5            1.5            78.5          shake(20g whey)
8 (dinner)      43             23             7              339.5        150g(cooked weight)Ckn+100g
                                                                                    rice+veg(steam)
Totals           182.1        127.5        45             1611.5     
 
Thursday(Cardio)                                                       
Meal               Protein     Carbs       Fat           Kals        
1 (preWO)     15.5          11.5          1.5            118.5        Shake(20g whey with water)+small square
                                                                                    CousCous Cake
3 (breakki)      23.5          31.5          9.5            297.5        46g oats+tsp Udo's+shake(20gWhey)
4 (Snack)        21.3          12.75        3.75          164.5        150gCC+2scan
5 (lunch)         26.5          23             6.5            250           100g tuna+100g rice+tsp Udo's+salad
6 (snack)        16.1          26.25        11.75        270           Hoummus+veg
7 (snack)        15.5          1.5            1.5            78.5          shake(20g Whey)
8 (dinner)        63.75        10                             362.5        250g Turkey (raw weight) StirFry
 
Totals             182.15      116.5        34.5          1541.5     
 
Also there was a thread on carb cycling?
That mentioned a starting point of 2g of carb p/lb body wieght for maintenance?
But my calcs above only just make 1g/lb?

Nobody plans to fail, they only fail to plan
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Right - I'm not going to beat about the bush now Fi....you know me...to the point but I never mean it nasty so don't take offence. I have that it has become apparent to me over the last few weeks of reading your journal that you are not in enough of a calorie deficit. If you were then you would be losing BF. You keep saying you don't want to sacrifice your gains from your 'bulk'....please ditch this word as it is over used and greatly misused and it's mostly used to diguise/as an excuse for putting on too much bodyfat. Now unless you were on a strict/clean/calculated excess diet with a training program carried out with the intensity and intention of gaining lean muscle mass....then you were not 'bulking'.

You said you found some pics at your 'worst' so you have obviously made some changes....and some really good changes BUT what you were doing is obviously not working now so something has to change. You keep on changing you macros and keeping the same calories in but are not losing....seems to tell me it's time to drop them down a bit lower OR increase the cardio. I really don't think you are that low that your body is shutting down, you are not at that point.

Fi you know I don't mean any of this in a bad way so please take my comments in the way they are intended and that is to help you acheive your goal. The closer you get to your goal the harder it becomes and you need to make the changes that are needed if you want to get to where you want to be.

xxx

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

One way of calculating carb cycle -
Medium Day
1g per lb of protein & carbs
0.5g per lb of fat.

High Day
Protein stays the same
Carbs - increase by 50% (of medium day)
Fats - decrease by 50% (of medium day)

Low Day
Protein stays the same
Carbs - decrease by 50% (of mean day)
Fats - increase by 50% (of meadium day)

Keep only 1 high day and alternate medium and low days.

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

Thanks Tan, no not taken the wrong way at all.
Just thinking maybe I'm not cut out for this.
But, though I say it myself, I know I will/ would look amazing if I could just get weight/ body fat off!
Bulk - Ditched!
 
Yep, can't dissagree, must be diet or cardio.
Gonna go with diet as I can't do more cardio at mo, Mark'll get really pissed and I'm feeling emotionally fragile, close to overtraining as is.
Do I not need a rest day? lol!
The am cardio I do Tues and Thurs is 1.5mile run at a gentle pace, I'm no Paula Radcliff! Bout 25mins then just this week started to add 10 on rower and 10 on x-trainer. Can't do longer on x-trainer as makes my feet numb.
Will try to add Sat and Sun rather than one or other and do 20stairmaster with the 10 row and 10 xtrainer, then I've covered all bases.
 
A new sample day will be:
Meal            Protein     Carbs       Fat           Kals        
1 (preWO)    0              10             0              40             CousCous Cake (homemade)
2 (postWO)                                                                 
3 (breakki)   23.5          31.5          10             308           46g oats+1tsp EVOO+shake
4 (Snack)     21.3          17.75        10.25        242           150gCC+tsp EVOO+2oat cakes
5 (lunch)      38.5          23             17             380           150g tuna+100g rice+2tsp EVOO+salad
6 (snack)     27             11             11             252           100g tin salmon+2oat cakes
7 (snack)     17             7              8              159.5        shake+1oat cakes
8 (dinner)     40             0              16             430           150g Ckn+2tspEVOO+veg(steam)
Totals          167.3        100.25      72.25        1811.5   
 
Weekend calories don't seem to go too high, I just have fewer meals as I'm later up.
 
3 (breakki)   30.4          15             13.1          302           omelette(3 white+1 whole)
4 (Snack)     55.6          35.6          23.2          584.5        Tai soup+150g chkn+100g rice
5 (lunch)      15.5          32             1.5            270           Shake+3xcouscous cake
6 (snack)                                                                    
7 (dinner)     37.9          16             32             507           Chilli Homemade)+tspEVOO+30g cheese+veg+
                                                                                   Mini magnum
Totals          139.4        98.6          70             1664        
 
Even with a minimagnum cheat the calories are ok?
 
 

Nobody plans to fail, they only fail to plan
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Will post this in here rather than the post in diet section so you have it to hand. Have you thought about changing your split to a 4 day one? It will make each individual workout shorter and leave you more time for cardio.
 
I appreciate what you're saying about enjoying the spinning but if it's having a detrimental effect on your progress then you have to make a decision! If you must why not just do one class per week but unless you make changes you're not going to know if you will benefit. There's an interesting thread on running on the BNBF forum, read that, it may just put you off

Could I ask where you are getting the nutrient breakdown from?

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No, you're right, I could live with 1 spin.
Ta, I'll check that out
I I did just say to someone else this wwek that only a madman does the same thing over and again and exapects to get different results.
nutrient breakdown

plus the packets, which is why I try to work everything out on 1700 to allow for margin of error.

xx

Nobody plans to fail, they only fail to plan
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I just wondered as the protein content for your omlette seemed high.

You can acclimatise to doing the same thing over and over again which is why changing the method can shock the system into action again. Paul, who is helping me has told me to change between my cardio methods and I have to admit it is making a difference.

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Yeh, PT says to run as that shifts the weight but another says rower and x-trainer can work better for shifting abdominal fat for folk.
Running does work, but decided to to mix as you say.
Maybe need to keep an eye on that and make sure I keep mixing it up.
Esp as I plan to walk/ jog/ run Tues/ wed/ thurs pm's with hubby as he's traingin for GNR.
But that had worked well for me last year, me doing steady state walk for an hour on tread while he jog/ ran.

Are we on here 24/7 this w/e or what!??!
It's been greatf or me tho, thank you.
xx

Nobody plans to fail, they only fail to plan
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I'm an ex competitive runner and have found running to be very good at kick-starting weight loss. It's quick, intense and does the job. However towards the end of a cut I find I don't have the energy to run for 45mins/1hour and switch to cycling/walking for longer.

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

Thanx gingernut.
 
 
AM:
10min stairmaster
10min Row
10min stairmaster
10min xtrainer
Started doing malika's butt busters, no weight just trying to string the whole set of 3 moves together 20 each all on 1 leg b4 swapping, hurt good!
Few crunches for core stability

PM:
1.5mile run, 25min approx
Few crunches for core stability
Will add 10 rower next week and then 10 xtrainer week after, or somethinglike that

Diet spot on
veggies just steaming for with salmon
xx

Nobody plans to fail, they only fail to plan
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Different cardio will not burn fat from one area, particularly abdominal area!!! Period!

Back to the running issue. Basically for a competitive female it may not be a good idea. Yes, it can get the heart rate going, improve fitness levels and help you burn off fat BUT there is a belief that it can damage the connective tissue area thus making you still appear soft in areas such as quads and glutes. Not what we want on stage. Basically if it jiggles when you do it, then don't!!

Walking up a steep incline will get the heart rate going as effectively as running and will utilise the muscle groups better in the legs etc Try them both and feel where it's working more, then you will understand ....Malika is one who doesn't believe in running and look at her tush!

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I do hear ya on the running thang, have read it quite a lot on hear.
But psycologically it's really good for me.
I promise to keep it to 1.5 mile max and do incline walking inbetween as I extend time.
And mornings I do stairmaster.
Malika is a freak of nature, lol!!
A VERY nice attrative, tight butt-ed diva-freak of nature!
 
Did back+chest this am, supersetted:
Chest Press: 15x3 – 20kg
Reverse Chest Press: 15x3 – 20kg
Bench Press: Failure+5 x3 - bar
DB Chest Fly: 15x3 – 6kg
Back Bar Row: Failure+5 x3 - bar
Reverse Fly: 15x3 – 6kg
Smith Press-Up: 15x3
Smith Pull-Up: 15x3
Cable Flye: 15, 20, 25 – 3.75kg
Cable Row: 15, 20, 25 – 10kg
PowerPlate Press Up: 30x3
PowerPlate Row: 30x3
 
Really enjoyed it.
Diet spot on chicken breast from Sun roast ready with veggies steaming.
No gym tonight as Chiro earlier, wanna let adjustments settle.
I'll do the double again tomorrow.
xx

Nobody plans to fail, they only fail to plan
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My thoughts on the powerplate are the same as running ....it makes things wobble

Hey I'm not telling you NOT to run but just be aware. If you like it and it gets you moving more than anything else then great

What is a reverse chest press?????
 
Looks like you also have some shoulder exercises in there unless I'm not understanding your description.
ie. smith pull up (upright rows??), reverse fly (works rear delts)
 
Do you always do 15 reps? Ever considered upping the weight and doing less reps and perhaps pyramiding. 15 reps is pretty high and less likely to produce hypertrophy as you won't be using sufficient weight to stimulate this.

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You might find this thread useful

http://www.muscletalk.co.uk/tm.aspx?high=&m=3449485&mpage=1#3454210

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But the power plate's revolutionary!!?? lol!
Has helped with my iso-whatever contrations, thinking posing.
 
Reverse chest press = back row but stood squatted facing chest press machine.
 
Smith machine I set the bar low and do pressups down to/ on bar. Then go lie under and hang and do pullups, so chesty/ back.
 
Will do arm/ shoulder routine Lala showed at seminar Fri am.
 
Mmm, yeh. Was doing higher wieght/ lower rep earlier in year, but raised reps whilst concentrating on cut rather than build?
Will go back, end of July/ August.
 
Thanks for link, David had just PM'd me, will get hubby to sort later.
S'a pain having firefox and explorere opne, dodging between loadsa pages!
 
AM:
20min stairmaster
10min Row
10min xtrainer
Malika's butt busters
Few crunches for core stability

PM Plan:
1.5mile run, 25min approx
Few crunches for core stability

Diet spot on
Lunch at pub for a 21st on team, but I took my tupperware!
Steamed veggies tonight with a fish pie fish selection which I'm gonna roast.
 
xx

Nobody plans to fail, they only fail to plan
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AM:
10 stairmaster
10 rower
20 xtrainer
Crunches for core stability
Malika's butt busters
Feltgood.
Diet spot on again
Stirfry veg and turkey at the ready
Just off for a lurvely massage, my ankles and feet feel quite congested with all cardio?!
xx

Nobody plans to fail, they only fail to plan
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And I thought bulking was complicated, your regime sounds pretty full on and constant!

Back on the Case....

Yep, I have no life, lol!
Wasjing tupperware and prepping meals and in bed by 10 pm.............
.............wouldn't know whatelse to do with myself!
xx

Nobody plans to fail, they only fail to plan
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Arms+Shoulders this am:
Side/front Raise: 20x3 - 4kg x 3
Shoulder Press: 20x1 – 20kg
TriCep:
Straight bar pushdown: 15x3 – 15kg
Cable KickBacks: 15x3 – 5kg
Assisted Dips: 15x3
BiCep Curls: Up the rack + down the rack:
Supinate+Supinate+Hammer+Cross x 20  - 4kg, 4kg, 6kg, 10kg


Diet spot on
Done ironing and cleaned oven.
xx 

Nobody plans to fail, they only fail to plan
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Was lovely to see you yesterday! Hope you felt all revved up with good intentions and was honoured to have made it into your book, that gave me my own little boost and had an awsome workout this morning :-D

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OMYGOD!!!
It's been like forever since I was on here, SORRY!
I am stilll alive and kindov working out. Life has been getting in the way lately.
TOTALLY HATE my boss and thngs got quite intense a couple of weeks ago, she's just a crap manager and because she's always right, I became th scapegoat for quite a large cock up and she now acuses me of having an inability to take responsibility for my own mistakes and that I pass the buck at the first opportunity. Which really hurts as I am soOo not like that. I always own up and take responsibility, I totally worry and do my own head in about getting found out if I don't!
So that's been quite stressfull!
Started searching for another job, going well, but that kinda adds to stress, trying to book odd days off for interviews without them knowing.
And now is out of my hands anyhoo as they announced 4 redundancies, just relived to have my exit route to be honest! BUT cos I'm spoilt financially with Mark, s'not like I have to worry about paying a mortgage like others in the team, that must be REALLY stressfull.
BUT there's an internal job at the London office I've applied for, effective pay cut with train costs and a much longer commute, BUT MUCH better prospects, and I'd have a job in what I know to be a fairly stable co financially.......... well we are financial advisers! So I'll hear about that and redundancies Monday.
If I get it though may put competing on hold for a couple of years, time and money. BUT we''ll see.
 
Had planned to go to centrals at w/e but feels like I really shouldn't be frivolous with cash at mo.
 
The fintness has suffered, but I've tried to keep a minimum of 30 minute power walk each am and spinning to nights a week, trying to hide at back and keep spinning just to an intense steady state rather than the sprints. Haven't done any weights for nearly a month though!
Gonna try to make it back this w/e.
'people' seem to think I look like I've lost inches. Haven't weighed or measured for couple of months. I guess I will this w/e for shape up result but not decided that I'm gonna post/ enter as yet.
Gonna concentrate on 16 weeks and have a final push for another 4 weeks, try to look better for FAME at Brighton.
 

xx
 
 

Nobody plans to fail, they only fail to plan
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Hi!

Just popping in to check whether you will be entering after pics for the Shape-up?  Thought I'd give you a reminder the closing date for pics is midnight on Sunday.   Hope you're "in" !

Hi Fi,

Was debating, particularly as mother-in-law arrives today.
But as you've confirmed it's midnight sunday, thank you, I will after she's gone.
Not sure there's much improvement but theyll be a good starting point for my next 12/16 weeks and I read the shape up thread the p other day and realised quite a few other feel the same way!
xx

Nobody plans to fail, they only fail to plan
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Cool!

Ayers, ayers, ayers!
Just done 1st leg wo in prob a month, don't know if I enjoyed it but I knew it needed gotton outov the way.
xx

Nobody plans to fail, they only fail to plan
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Shape Up:
I've just done my stats and at the moment they're worse than when I started!! so I'm not faffing about tanning and prepping and taking more photos when there will be no change
Bit disapointed with myself, but we've had redundancies at work and I have been stress/ comfort eating the past 2 weeks and its the wrong time of the month and it shows.
But I have learnt a lot about myself in these 12 weeks tho, so it's not been wasted by anymeans, and like everyone else this is not the end for me, it's just another start
I had taken 1 month progress photos and was going to post those, but I can't get image shack to load, and again I'm not faffing about!
 
Fi
xx 

Nobody plans to fail, they only fail to plan
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Ok so my previous 2 posts were a bit pants!

Legs are sore which is most excellent and food's all prepped for week.
All lunches prepared and tupperwared, all tinned salmon for avo snacks put into tupperware so no fishy tin faffing thru week.
I'm even pre-making shakes with espresso shot in and freezing them in the plastic beakers. Then I don't even have that faffing to do, just pull two out each evening and bingo they're ready to go with a quick reviving shake!
Work smarter not harder.
Leg WO today consisted of:
squats x3-21's moving to wider stance each 7 - bar, 5, 10
Leg Press 15x3-70, 90, 110
SLDL 15x3-bar, 2.5, 5
smith machine lunges sperset with bosu ball lunges 16x3(8 each leg)-bar x3+no weight
pendulum hammie contractions 15x3
Power plate squat + SLDL 30secx3

Have had 2 lots of glutamine with 1000g vit c to try to help the soreness, power walk tomorrow am and spin pm.

Feeling positive about next 4 months, that's end of november ready to maintain over x-mas season and look good/ better for parties!

xx

OOoo. Ps I got the job in London! Post more later in week xx

Nobody plans to fail, they only fail to plan
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So the London job...
I'm going to be a Trainee Para-Planner. The trainee part's good cos it mean they don't expect me to know anything, so when I do I'll look good!
A Para-Planner does all the reserach and planning for a clients financial portfolio, basically telling the financial advisor what policies to sell their client, so quite an important roll!
I've managed to negotiate to stay on the same salary which mean an effective £3k pay cut with the train fare to London, BUT the pospects are soOo much better. An experinced qualified Para-Planner in London can earn 3x's what I'm on now, so the 2 hours commuting a day should pay off.
I'll be 9-5.30, so I can do 30mins cardio at gym at 6am to be on 8am train and then shud be on 6pm train home, back in gym for weights by 7pm.
That's the plan anyhoo, we'll just have to see how knackering I find the commuting!?!
It was just aswell I had applied for position tho, as there were 3 redundancies in team last week, horrible.

Nobody plans to fail, they only fail to plan
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Legs are better but not great.
No way could I have made spinning last night! Had 2g glutamine with 1000g vit C and 2 brufen and a VERY hot bath and that helped a lot.
But morning cardio was more of a power stroll than a power walk, but I guess that's progress from yesterdays power 'amble', lol!!
Shoulders and arms tonight.

Nobody plans to fail, they only fail to plan
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Power walk resumed this morning, wot a relief! I shouldn't be as bad next week, flippin hope not.
Shoulders + arms were ok last night, tired quicker than I remember, weights were down quite a bit and with few pounds back on pump difficult to see
But I got there and did it.
Need to search internet for decent rear delt excercise. It must be my technique but I'm finding them difficult to target, will ask advice at next BNBF meet at Monster.
Spin 2nite.
xx

Nobody plans to fail, they only fail to plan
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Made spinning last night, was good.
Wet out this morning so popped over to gym and did 10 on stepper, 10 on rower and 10 on xtrainer.
Will go back tonight and do same plus a few cruches and stretching.
xx

Nobody plans to fail, they only fail to plan
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Congrats on the new job, that's great.  When I saw the title 'Trainee Para-Planner', the first thing that popped into my mind was Tara Palmer Tomkinson!

Back on the Case....

Hahah, that made me giggle, seeing as the hubby and I struggle to stay awake past 10pm, party girl I am am not, lol!!!
Now if the party was at 6am, it's be a different story??!!

Thanx Cuch.
 
Bit pissed off today. Had planned chest n back, but had headache attack out shopping this avo that left me incapacitated had to lie down with pain killers and hubby rubbing neck. Eased after an hour and then was absolutely fine, but left me a bit wiped, so no WO
Do legs Sunday after they've had a rest Sat, and then back to cardio all week, so may just have to sack the chest n back this week.
Diet not great today either.
Hope for a better day and mood and post tomorrow.
xx

Nobody plans to fail, they only fail to plan
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So week started badly with missing leg WO sunday. Our architect chap came round to show us the plans and when he left Mark and I had a really good heart to heart about things, all good, but I felt quite emotional and we wanted to be together, so didn't get to gym.

Monday, didn't do am walk nor spin. Mark was home early so did pm walk but didn't feel like nearly enough.
Tuesday, no am walk, was going to do something pm, but a potential house came onto market so did a drive by on that.
Wed, no am walk, had day off so made it to do arms + shoulders b4 spinning.
Thursday, nothing am, but did chest n back + 10mins stairmasterpm.
Fri did 35 mins cardio this morning.

So week's ending better, feeling more positive and on track.
Day off tomorrow then plan to do legs Sunday.
xx

Nobody plans to fail, they only fail to plan
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More importantly - how's eating been?

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Bollox! I knew someone would ask, should've know it wud b u!
Not great; not to plan.
But not horrendous, a whole avacado as fats for dinner instead of planned half, unplanned yogurts as pud, which I'm also paying for on the loo! By body does not like too much diary, esp not with 2 shakes day also.
I'm managing to maintain weight, tho, which is good for me whilst not sticking to my plan.
As you've said b4 flick I know what to do, it's just a case of me doing it.


Had a MUCH better day today, stuck to plan and feel a lot more positive than I have in weeks, like a could have got myself back on track. Also have hung a goal dress up to remind me each morning and evening.
Hit legs hard this morning and had chat with PT. Figured out my deadlift technique SL Romanian or otherwise is pants! Not helped by my lodosis prob. Have agreed that I shouldn't bother for mo, gonna stick to seated ham curl and do lots of hip felxor stretching to try to correct posture.
Had a great appointment with a podiatirist Wed who's diagnosed a dropped arch in my left foot. Gonna get prosthtics to help this, had been having quite a bit of pain in foot. Could even be adding to back probs.
Had a bit of an epiphany moment walking to gym! Realised that I did have foot pain 5 years ago b4 I started running, which I've always blamed for back probs, could be gait related after all!?
Feel like Im on the right track with all of this to stay the healthiest I can so that at least injuries won't be hindering my quest to get on stage.
Meals all prep'd for week, done ironing, did housework yesterday b4 viewings, done manicure! Lovely bath in order now with a face pack I reckon!
xx

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

Fifi
 
 
Just wishing you a great start to the week!
 
Looks like you're ready to ROCK it!
 
 

My competition journal: http://www.muscletalk.co.uk/Diamante-Warrior-AmazoniaChoosing-Your-Battles-Wisely-m2398177-p149.aspx

Well I thought I was doing a pretty good job of rocking it untill my PT decided to get into cahoots with ChrissieG on facebook, so now I have no escape/ place to hide, which is MOST excellent!
God how old do I sound phrasing it like it I did, lol!!?!!
 
40min cardio Mon am inc. 15 on stairmaster, up from 10 last week, last 5with 4kg DB's.
40min Spin Mon pm.
40 min cardio this am inc. 15 on stairmaster skived the DB's and got found out, well I'm too honest, but I'm not cheating anyone but myself, but are they really nessesary??!!
Just having shake n oat cakes b4 heading back for arms n shoulders.
Diet spot on only half an avacado last night and no yogurts.
Yay me.
xx

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

WoW!!! Had a fantastic week. 
 
Have done  40mins cardio each morning; 15mins stairmaster, 15mins rower, 5 xtrainer and 5 summit climber. Have ditched the DB’s on the stairmaster, , as I don’t feel  I need them. The WO is tough enuf. And it’s raising heartrate and inducing sweat which are indicative that I’m working sufficiently hard to be elevating my metabolic rate. The DB’s are just serving to tire my legs so that I find the weeks WO’s extremely tough to do, and it feels counter-productive.
 
Then: Mon pm 40mins spin, Tues pm arms+shoulders, Wed pm 40mins spin, Thurs pm back+chest.
 
Stuck to diet all week.
 
BNBF meet at monster yesterday was GREAT! Definitely worth the 2hr round trip. Very motivating to meet up and keep connected to people with the same goals and mind-set.
 
GREAT day today, FANTASTIC leg WO!
Last week I mentioned about my lodosis being a problem for my deadlift technique.
So this week I switched to the seated pushdown hamstring curl... WooHoo!!! My hammies are feeling it now!
Chap in the conversation with self and PT last week suggested that performing exercises single leg-ed would be the optimum, as that’s how we function as human beings, mostly off of one leg at a time. So did this with the hammies and leg press, OOOooHHHhhh YES! LOVING IT!
 
Diet good this WE too and have prepped all meals for week, done ironing, bought a new dress, shoes and earings, bring on another great week of training and dieting!
 
Last week at work before week off and then starting new job on 7^th, EEEEEEEeeeeeeeee!!!!! Excited and nervous.
xx

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

Did you not go to FAME in Brighton in the end? x

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