Well thought I'd start my own journal in hope it will make me see the error of my eating ways and stop me next time I pick up a chocolate...
Current stats: Female, 5'4", 9 stone 7lbs, BMI 23.9 (I think)
Want to get down to 9 stone eventually and compete at NPA Southern Qualifier next year Trained Figure category. I used to train as a Strongwoman and getting back into cardio again kills me as I'm a smoker...

Will start with last night's training at home:

Lunges 3 x 10 reps @ 10kg each hand
Single Leg kicks while kneeling 3 x 10reps
Leg lifts whilst lying 3 x 10reps
Stiff leg DL 3 X 10 reps @ 10kg each hand

My butt canes today!

Onto today's planned/so far eating...
7am 50g oats, 200ml semi skimmed milk, scoop whey
10.30am 100g cottage cheese and 5 chocolate and toffee sweets...
1.30pm 100g prawns, 25g wholemeal pasta, 25g mushrooms, 25g sweetcorn, tsp sweet
chilli sauce
4.30pm 100g melon, 100g cottage cheese (probably more sweeties...)
7pm 125g Healthy Living fish fillet in breadcrumbs, salad with tbs sweet chilli sauce,
50g brocolli

Here's hoping now I've thought about it I stick to it... Will keep you posted!

ORIGINAL: flick161


Here's hoping now I've thought about it I stick to it... Will keep you posted!

having a journal will help you stick with it, its a great motivational tool! whats the rest of your workout program look like? my only advice on what youve posted is to maybe add a small meal closer to bed time, your evening meal being at 7 and next meal being at 7 in morning, 12 hours is a long time for the body to go without food, maybe have some cottage cheese and salad just before bed?

good luck!

my journal, come say hello - I need all the help I can get!
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sorry, duplicate

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Well last night didn't quite go to plan unsurprisingly...

7pm: 125g fish fillet with 100g brocolli, and side salad with sweet chilli sauce
8pm: 1/2 mini pizza aplit with other half
9pm: bag of malteasers

Then wine and vodka as I went out... Then chicken burger with hash brown on the way home

And worst of all, I watched my other half do a workout but it was so cold in our house I just sat in bed and watched and didn't join in...

Nevermind, I'll shame myself into getting there. Lunch and dinner out today could be interesting but at elast I've got kickboxing tomorrow Will post pics soon

we all have the odd "cheat" meal every now and then just make sure it doesnt happen very often and it'll be fine, i got very quilty at myself this weekend as i had a KFC, you just got to forget about it and get on with it!


my gym is in the garage at home and also very cold and not always very inticing! best thing i did was buy a little electric radiator, plug it in for 10 mins before your gonna workout, makes it much easier!

have fun kicking and boxing

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Well the weekend wasn't great, I couldn't even tell you what I ate because I was out so much drinking and just grabbing random things as I could...

I did train at the gym on Saturday though and did the following:

X-Trainer warm up 6 mins

Leg Extensions 3 x 10 @ 25kgs

Leg Press 1 x 10 @ 80kgs
2 x 10 @ 90kgs

Squats 1 x 10 @ 30kgs
1 x 10 @ 35kgs
1 x 10 @ 40kgs

Adductor Machine 3 x 10 @ 25kgs

Ab cruches on a machine 3 x 10 @ 35kgs

Bike low resistance 77rpm for 20mins
It was a great workout and my legs still feel tried today!

Then yesterday I ate:
7am 1/2 bowl of frosted wheats with skimmed milk (I was hungover!!)
9am 3 egg whites and one yolk with 25g Healthy Living cheese and 2 mushrooms
11am 50g brie (oops!)
3pm small sweet potato with 100g tuna and 25g sweetcorn
7.30pm home made lasagne with 50g salad

Lasagne made from 250g lean mince, 100g onions, 3 garlic cloves 200g pasta, 100g pasta sauce, 50g mushrooms, 50g Healthy Living cheese, 100g cottage cheese. Tasted yum and I bet it's content is quite good if I work it out. That made six servings so got some for lunch today with some kidney beans.

May work out tonight, we'll see, I've got plenty of time to so why not! Not beating myself up over what I eat, am starting to think it's inevitable to eat slightly less healthily in the winter and that once it warms up a few degrees I'll rediscover my motivation so as long as I don't get out of hand in the meantime all will be ok!

Yesterday was the first day I didn’t eat any munchies at work, I’m very pleased with myself…

Diet looked like the following:
7.30am Omelette with 4 egg whites and ½ yolk, 25g Healthy Living Cheese

1.30pm 150g Lasagne (see above post) with 50g kidney beans

4.30pm 50g Strawberries, 150g low fat toffee yogurt (won’t be doing the latter again as it contained 24g sugar yuk!)

6.30pm 125g fish fillet in breadcrumbs, 50g broccoli, 50g salad, tsb sweet chilli sauce

8.30pm (oops!) 50g brie with 50g plain tortilla chips…

Didn’t do any formal exercise but I did do about 30mins walking at a good pace at lunch as I was trying to find a bank!
Cheese is my downfall. But on a good note I can see my desire for the gym slowly starting to return...

I lost a pound in weight!! Now 9st6lbs

Fell off the wagon a bit as a result, I blame the fact I had conselling yesterday...

7.30am 50g Poridge oats, 200ml skimmed milk, scoop whey powder

11.30am 75g strawberries

1.30pm 1 serving lasagne (see above), 25g kidney beans

4pm 25g monkey nuts

6pm 3 egg whites and 1 yolk Omelette with 25g Healthy Living Cheese, 50g mushrooms cooked in 8 squirts spray oil, 2 Healthy Living Sausages

9.30pm 2 double chocolate chip cookies

I tried to fight it and would have been better off with malteasers but I couldn't. But I went two days without choc which is an improvement...

Again, no exercise but a 30min walk into town

Did an hour’s kickboxing on Saturday morning but had a rubbish day’s eating plus alcohol in the evening.

Sunday was a much better day
10.00 3 egg white omelette with 2 low fat sausages and 25g mushrooms cooked in spray
oil.
12.00 gym session see below
14.30 100g cottage cheese
16.00 2 low fat sausages grilled with 25g wholewheat pasta, 1 green pepper, 1 onion,
2tbs pasta sauce, 25g kidney beans
20.00 100g chicken breast, 25g onion, 25g brown rice, 100g tinned tomatoes, ¼ jar of
curry sauce

Gym session
Shoulder Press
1x10 6kgs each hand
2x10 7kgs each hand

Clean and Press
2x10 20kg bar

Front raises
3x10 4kgs each hand

Rear Delt Raises
3x10 4kgs each hand

Tricep supersets on cable pulley pushdown and overhead
2x10 6.25kgs

10mins cycling @ 80rpm level 4

Yesterday was a very strange day indeed… I was clean in my eating apart from two very deliberate slip-up’s and I even did my second full workout in two days which is more than I’ve done in months!

So here’s how it went…

07.30
3 egg whites, ½ yolk, 50g extra light cream cheese, slice wholemeal toast

11.00
serving of chocolate cake

13.30
2 ½ fat sausages, 25g pasta, 25g kidney beans, onion, mushrooms, peppers, 2tbs pasta sauce

16.30
serving of chocolate cake

18.00
workout (see below)

19.00
100g cottage cheese

20.00
Enchiladas made with 1½ fajitas, 125g chicken, ½ onion, ½ sachet of spice mix, ½ sachet of tomato sauce, 75g low fat cheese with 25g mushrooms on the side

Workout –Hams/Glutes & Abs
3x10 Static Lunges with 8kgs each side
3x15 Single Leg kicks kneeling
3x12 Leg Lifts Adduction
3x12 Stiff leg Deallifts with 8kgs each side
3x10 Oblique leans with 8kgs (where’s my vocab gone today I can’t remember any names of exercises!)

But do feel like my normal self once again which is great...

Getting better, bad habits are now starting to die down luckily…

07.30
2 slices of marmite on wholemeal toast with 100g strawberry yogurt, 25g strawberries, 1 scoop protein

11.30
100g cottage cheese

13.45
125g prawns, 25g rice, 25g peppers, 25g mushrooms, tbsp sweet chilli sauce

15.30
2 cookies –oops…

18.00
Workout no time for protein after gahhh!!!!

19.50
Protein shake with 200ml skimmed milk, 1 scoop whey

20.30
125g chicken, 75g broccoli, 100g cottage cheese

WORKOUT
3x12 Bent over dumbell rows with 10kgs each side
3x10 Upright dumbell rows with 10kgs each side
3x12 Bicep curls with 8kgs each side (really struggled on last set normally only do 5kgs each side)
3x15 Leg Raises
15 minute walk

Also did a 30minute, fast-paced walk through town at lunch time so am rather pleased with my progress even when my other half came home laden with pizzas, wine and Baileys!


[image]local://upfiles/14794/CEB47AEB2ED94210A2FBFA515F36940A.jpg[/image]

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Sorry I haven't been on here much recently, I totally let go and had nothing to report except I did NABBA Novice Toned Figure in November but shouldn't have as I wasn't ready...
Still we live and learn and it's really given me some perspective as to what I need to do to acheive my goals...



So here's yesterday's workout:
Rowing machine 75% power for 3 mins warm up
Lat Pull downs
1x25kgs 10 reps
1x35kgs 10 reps
1x35kgs 8 reps

Deadlifts
3x40kgs 10 reps

T-Bar Rows
1x10kgs 10 reps
2x15kgs 10 reps

Hyperextensions
2x10kgs 15 reps

Seated Barbell Curls
1x7.5kgs 10 reps (pathetic)
2x15kgs 10 reps

High Pulley Curls
3x15kgs each side 10 reps

20 mins cycling, low intensity, 72rpm

I also measured my Bodyfat this weekend, which currently stands at 23.1. Want to get it down to 14 for next July in time for NPA contest.
Really happy with my back workout yesterday, it’s the first time I’ve really worked hard on my back for ages and it felt GREAT! Training partner’s hamstrings are dying today from deadlifting tee hee….


[image]local://upfiles/14794/377224EE70594EA8B152804301352024.jpg[/image]

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My Journal: http://www.muscletalk.co.uk/m_1459794/tm.htm

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good to see you posting again, good luck!

my journal, come say hello - I need all the help I can get!
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YESTERDAY...
Elliptical walker 3mins

Leg Extensions
1x15kgs 10 reps
1x25kgs 10 reps
2x30kgs 10 reps

Leg press
1x100kgs 10 reps
2x120kgs 10 reps
1x140kgs 10 reps (ouch!)

Squats
1x30kgs 10 reps
1x40kgs 10 reps
1x45kgs 10reps

Standing Calf Raises
1x100kgs 10 reps
1x130kgs 10 reps

Push down Abs machine
3x35kgs 10 reps

Hanging Leg Raises
2x10reps (these hurt!)

Lying Leg Raises
2x10 reps

CARDIO
Stepper Level 5 increasing difficulty 12 mins
Cycle Fat Loss Mode 10 mins

Eating was good yesterday too my meals were as such:
07.00 Omelette with low fat cream cheese and mushrooms
10.30 100g Cottage cheese
13.00 100g chicken, peppers, onions, mushrooms, 100g kidney beans
15.00 50g melon
17.00 Protein shake 200ml milk 1 scoop whey
WORKOUT
19.30 100G cottage cheese
20.00 mix veg & chicken pie self made with bisquix mix, 100g broccoli
21.00 glass of wine (my only failing) and rice cake

Really hit the gym hard and am very proud of myself!! Haven’t worked out like that for ages, it’s my second good session this week infact!


[image]local://upfiles/14794/8F7470C61B6D41F3A57DD193988CCF9C.jpg[/image]

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FRIDAY 15/12
A good eating day all in all.
Kickboxing 12.30-13.30 including fitness

Gym 15.30-17.00:
Barbell Bench Press
1x20kgs 10 reps
1x25kgs 10 reps
2x27.5kgs 10 reps

Pec Dec
1x15kgs 10 reps
2x20kgs 10 reps
1x25kgs 10 reps

Incline Bench Press
3x20kgs 10,8,6 reps (couldn’t physically squeeze out anymore!)

Woodchops
1x15kgs 10 reps
2x20kgs 10 reps
1x30kgs 10 reps

Side Bends
3x12kgs 10 reps each side

SATURDAY 16/12
Kickboxing 10.40-11.40
Was going to do a gym session but was too aching from everything else!

SUNDAY
OFF and Cheat Day

My Journal: http://www.muscletalk.co.uk/m_1459794/tm.htm

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MONDAY
My calf finally stopped hurting so I thought I'd crack on with Hamstrings today

Cardio warm-up 3 mins cycling
Stretching

Lunges
4x 7kgs each side 20 reps

Stiff Leg Deadlifts
1x 20kgs 10 reps
1x 25kgs 10 reps
1x 27.5kgs 10 reps

Lying Leg Curl
1x 25kgs 10 reps
1x 30kgs 10 reps
1x 35kgs 8 reps

Leg Abduction (because I was waiting for the bench!)
1x 25kgs 10 reps
1x 30kgs 10 reps

Step Ups with a Barbell
3 x 20kgs 10 reps

Stepper
Level 4 10 mins

Cycling
Fat Burn mode 10 mins

My eating was atrocious yesterday with a bag of malteasers and whole bag of Nachos added into my non-planned eating but I'm not worrying too much until after christmas... Just pleased to be really getting into my workouts at last!

My Journal: http://www.muscletalk.co.uk/m_1459794/tm.htm

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Hey good luck flick and keep at it, curious as to why pic 3 is titled yuk??

best of luck with the dieting, I'm sure the longer you stay at it the more it will develop into a habit

  
You only bench, squat and clean!!

yeah it's true, check my journal

zlaty it was taken from behind and I never realised I had such a large butt!!!

Anyway, had a huge blowout over Christmas, I was away Snowboarding but am ready to get back on it. Although competing in April seems like a daunting prospect. I have a stone to lose as I'm currently 10 stone yikes!

Tuesday's training:

Shoulder Press on machine
5kgs each side 10 reps
7.5kgs each side 10 reps, 2 sets

Incline Dumbell Press
7.5kgs each side 10 reps
10kgs each side 10 reps
11kgs each side 7 reps
(Why am I pressing less on a machine?)

Front Raises on a Cable machine
15kgs 10 reps, 3 sets

Rear Delt Raises
5kgs each side 10 reps, 3 sets

Side raises on a cable machine
5kgs each side 10 reps, 3 sets

Dips
10 reps, 3 sets

Rope Pulldowns
20 kgs 10 reps, 2 sets
25kgs 10 reps

Eating wasn't great, I gorged on Stilton cheese but at least I got plenty of protein inside me... My problem is, despite being strong, the muscle just isn't there and doesn't come out, don't know what I'm doing wrong, I want to get BIG...

My Journal: http://www.muscletalk.co.uk/m_1459794/tm.htm

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Good luck with it Flick

HIT with Rightyho

Pity we didn't vid Rack going from pink and healthy with a touch of brown to white, then green then that death grey colour reserved for the severely traumatised.

Journal R.I.P.

ORIGINAL: flick161

zlaty it was taken from behind and I never realised I had such a large butt!!!

Ok we will agree to disagree, however if I whacked up a shot of my glutes it would have you all cringing.

Xmas is a good time to let it go, unfortunately Today 3rd of Jan is my day of picking up the pieces, I started early morning cardio, cutting and a new routine (devised with a friend, he came in runner up for Mr scotland, so I am believing his promise that the routine will work)

Good luck with the up and coming april event.

Also with regard to you wanting to get BIG, you are going to have to be ready to put on some extra poundage of the wobbly kind if you want to also increase muscle size

  
You only bench, squat and clean!!

yeah it's true, check my journal