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RE: ticteaser decides to do things properly! - Jul. 26 2007 22:22:55
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ticteaser
Posts: 1475
Joined: Jun. 26 2007
From: Wigan
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Good thinking Batman!! 
Anyway yesterday wasn't too bad apart from having too many calories 'cos I was starving so I had too much rice...
Wednesday 25/7:
1030: 30g oats, 200ml milk.
1300: 3 eggs, 15ml olive oil.
1500: protein shake.
Training: back, plus a run.
1715: protein shake.
1830: 50g rice, 10ml olive oil, 370g salmon, 80g peas.
2487 calories; 179.66g protein; 50/22/28 ratio.
Should I be having more carbs? Someone tried to tell me yesterday that I should have twice as much carbs as protein. If I did that I'd be upping my calories far too much.
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RE: ticteaser decides to do things properly! - Aug. 2 2007 18:35:51
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ticteaser
Posts: 1475
Joined: Jun. 26 2007
From: Wigan
Status: online
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Right well, the diet has been going more or less along the lines of what I've posted previously, apart from last Saturday when I ended up working all day and night and it went totally to pot.
However, I've realised that my calories and macros are actually totally different every day, and I need more regularity in my diet. I can't abide the thought of eating exactly the same thing every day though, so with that in mind I've worked out a few different 'days' that add up to similar calories, and I've tried to get my protein above 120g each day and my carbs as near to 200g as possible. I'm still drinking all the water and green tea and taking the multivitamin, but the E-bol is out the window now as I've started my first cycle of Winnie, and I'm taking 3 milk thistle a day as it's oral. I'm still taking ephedrine too.
DAY ONE
M1: 40g oats, 200ml semi-skimmed milk.
M2: protein shake.
M3: 100g chicken, 20g rice, half a sachet of miso soup.
M4: banana.
Training
M5: protein shake.
M6: 100g chicken, 20g rice, half a sachet of miso soup, 300ml cranberry juice.
Total: 1664 calories, 124.32g protein, 145.4g carbs, 15.2g fat.
DAY TWO
M1: 40g oats, 200ml semi-skimmed milk.
M2: protein shake.
M3: tin of tuna in brine, 100g pasta.
M4: banana.
Training
M5: protein shake.
M6: tin of tuna in brine, 150g baked potato, 15ml olive oil.
Total: 1663 calories, 160.65g protein, 194.2g carbs, 29.2g fat.
DAY THREE
M1: 40g oats, 200ml semi-skimmed milk.
M2: protein shake.
M3: 2 eggs, 100g tomato, 100g cucumber, 60g celery, 100g salad leaves.
M4: banana.
Training
M5: protein shake.
M6: tin of tuna in brine, 150g baked potato, 100g broccoli, 600ml cranberry juice.
Total: 1629 calories, 136.85g protein, 205.3g carbs, 29.8g fat.
DAY FOUR
M1: 40g oats, 200ml semi-skimmed milk.
M2: protein shake.
M3: 150g baked potato, 150g cottage cheese.
M4: banana.
Training
M5: protein shake.
M6: 200g fillet steak, 100g courgette, 100g tomato, 150g baked potato, 100g spinach, 15ml olive oil.
Total: 1658 calories, 150.2g protein, 181.5g carbs, 40.1g fat.
DAY FIVE
M1: 40g oats, 200ml semi-skimmed milk.
M2: protein shake.
M3: 100g chicken, 100g pasta, 15g homemade red pesto.
M4: banana.
Training
M5: protein shake.
M6: 100g chicken, 150g baked potato, 100g broccoli, 15ml olive oil.
Total: 1639 calories, 141.2g protein, 196g carbs, 34.4g fat.
DAY SIX
M1: 40g oats, 200ml semi-skimmed milk.
M2: protein shake.
M3: 20g rice, 100g haddock, 40g peas.
M4: banana.
Training
M5: protein shake.
M6: 20g rice, 100g haddock, 40g peas, 300ml cranberry juice.
Total: 1666 calories, 118.84g protein, 151.8g carbs, 14.8g fat.
I know this is over-reliant on shakes, but I'm starting a new job in an office environment soon and don't know if I'll be able to eat during the day. I also realise there's no protein in my first meal, so I'm going to add 10g sunflower seeds to the oats which will up my calories each day by 59, but mean that M1 has 12.98g protein, so at least there's a bit in there! Eggs in the morning didn't work out to be practical for me and I can't abide protein powder in a morning!
ToxicToffee also suggested I up my fats so I'll be adding flax oil to each day too. He told me to look at carb cycling too but as I'm about to move hundreds of miles away from home to a new job and new gym and stuff I dunno what my routine will be like so I've decided to leave that until I'm settled in a new gym and routine!
Anyway today I'm doing day one of the diet, and it seems to fit in quite well with my day. About to have a banana and then I'm off to train. 
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RE: ticteaser decides to do things properly! - Sep. 4 2007 14:47:11
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ticteaser
Posts: 1475
Joined: Jun. 26 2007
From: Wigan
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I'm still here!!
Just moved and started new job so might not be around much for a while, I'm not online at home yet and I only have limited internet use at work. 
All going well with diet though; training fallen off a bit at the moment as I'm between gyms until I get my car down here in a couple of weeks.
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RE: ticteaser decides to do things properly! - Oct. 12 2007 15:35:32
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ticteaser
Posts: 1475
Joined: Jun. 26 2007
From: Wigan
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Hi Flick, thanks for the shove, I really need it at the moment! On top of not being able to train properly and moving to a strange place on my own (strange as in I don't know it, not as in League of Gentlemen stylee!), I've also split up with my boyfriend, so I'm feeling very sorry for myself right now!
The show I was planning for was the NABBA North-West* next May. If I can get back in to a routine now I might still consider it. I was talking to Eddie Abbew a while back though and he thought I might be better suited to Bodyfitness, so I'd need to look at the differences in more detail anyway, and when the shows are. Now I'm down south I might be better looking down here anyway.
Diet is still a bit poo and training is a bit topsy turvy, but here's yesterday...
Thursday 11/10:
0715: 40g oats, 200ml milk, 10g sunflower seeds, multivitamin.
1300: tin of tuna, 100g pasta, 10ml low-fat dressing.
1700: banana.
Training: one hour body combat class, chest and abs.
2000: 200g chicken, 10ml olive oil, 60g spring greens, 200g butternut squash.
I can't remember what it all came to as I'm at work and haven't got my food diary with me, but it's far too low on protein. Need a shake in the morning and one PWO really.
Weights-wise, here's what I did...
Smith machine bench press 4 x 8, 12.5kg each side
Incline DB bench press 4 x 8, 14kg
Flies 4 x 8, 7kg
Press-ups with feet on Swiss ball, 3 x 10
No decline bench at the gym, and I couldn't get to any step boxes to make my own, grrr!
Abs-wise, I did 3 supersets of 15 of each of crunches, toe touches, and Russian twists. One minute plank x 2, and one minute side-plank (30secs each side) x 2.
If I hadn't let everything go to pieces I would've started my second Winnie cycle thus week too, but I've not bothered as there's a lot of condition I need to get back first before I look at going back to anything like that. Still have my ephedrine though.
*Edit: I mean NABBA North-West Toned Figure, duh!
< Message edited by ticteaser -- Oct. 12 2007 16:06:42 >
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RE: ticteaser decides to do things properly! - Oct. 16 2007 16:16:50
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ticteaser
Posts: 1475
Joined: Jun. 26 2007
From: Wigan
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Friday 12/10:
My menu was, excitingly enough, the same as the day before! Still haven't remembered to bring my food diary into work though, so no idea of its nutritional value!
Training-wise I did my bis and tris - not something I do often but occasionally doing them together cheers me up as I feel really pumped afterwards. 
BB curl 4 x 8, 5kg each side
DB hammer curl 4 x 8, 7kg
Seated concentrations 4 x 8, 8kg
BB skull-crushers 4 x 8, 5kg each side
Kick-backs 4 x 8, 7kg
Dips, 3 sets to failure (usually about 8/9 if I do them properly!)
I also did 20 minutes HIIT on the cross-trainer. Would've done more as I'm turning into a bit of a blob, but didn't have time.
Saturday 13/10:
Today was my cheat day diet-wise so I didn't weigh anything. I had my usual oats with sunflower seeds for brekkie, a green salad with tuna for lunch, a banana before I trained, and a big fat yummy pizza and 2 glasses of wine for dinner.
Did my legs and abs at the gym; bit of a skivy day really, didn't do my legs properly.
Frontal-plane DB squats 4 x 12, 10kg
Leg press 4 x 8, 70kg
DB lunges 4 x 12, 10kg
Hanging leg raises, 3 x 10
Plank, 3 x 1 minute
One-leg crunches on Swiss ball, 3 x 40 (20 each leg)
Sunday 14/10:
Didn't go to the gym; lay on the sofa all day being a slob coz I can't remember the last time I had a a day doing nothing!
1015: 40g oats, 200ml milk, 10g sunflower seeds.
1400: banana, apple, handful cherries
1900: 200g chicken, 40g spring greens, 100g carrots, 100g boiled potatoes, ickle spoldge of gravy!
Monday 15/10:
Well yesterday went totally tits up. I had my normal brekkie, and left-over veggies from Sunday night for my lunch, and fully intended doing Body Combat and my shoulders at the gym after work; but then an old friend phoned and said he was in London for the night with work and did I fancy meeting up for a drink. Went for a big huge Indian with all the trimmings and stuffed my face - although I only had 2 gin and slimline tonics, so at least I didn't have loads of extra alcohol calories as well! Shame on me. It was good though!!
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RE: ticteaser decides to do things properly! - Oct. 17 2007 15:16:30
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ticteaser
Posts: 1475
Joined: Jun. 26 2007
From: Wigan
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Tuesday 16/10:
Well I didn't have much time for my weights so I just did 4 sets of 8 shoulder presses on the machine (25kg) and 3 sets of chins to failure (on the machine that takes some of your weight away as I don't know anyone in this gym well enough to ask them to grab my feet!). And I did an hour cardio: 20 minutes each on the stepper, treadmill and cross-trainer.
0715: 40g oats, 200ml milk, 10g sunflower seeds.
1300: shop-bought sandwich (oops!) because I didn't have time to make any lunch on Monday night.
1700: banana.
Training
2015: 200g chicken, 90g swede, 40g carrots, 40g spring greens.
Now that I'm getting back into the swing of things a bit I'll try and re-introduce my protein shakes too. I've also instructed my housemate that if I get in from work without having been to the gym first he's not allowed to let me in, as my gym bag is in the car; so it'll force me to go even when I'm not in the mood.
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RE: ticteaser decides to do things properly! - Oct. 17 2007 22:25:05
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ElfinTan
Posts: 3366
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From: Manchester
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Aye Up you Norven Munkey! It sounds like things are slowly coming together for you after such a big move. That is bound to have set you back a bit, it would for anyone so don't knock yourself too much. The thing is you are still chipping away at it!!!!!!!
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New Journal Thingy
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RE: ticteaser decides to do things properly! - Oct. 18 2007 11:05:42
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ticteaser
Posts: 1475
Joined: Jun. 26 2007
From: Wigan
Status: online
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Cheers ET, I just feel like a big lazy blob at the moment, having got so out of it; but I'm pushing myself to get back into that routine! Once I'm settled in a routine I'm fine - it's getting into it in the first place!
Wednesday 17/10:
0715: 40g oats, 200ml milk, 10g sunflower seeds.
1300: 120g chicken, 90g swede, 40g carrots, 40g spring greens.
1700: banana.
Training: chest, bis and abs.
2020: 50g chicken, 100g pasta, 15g pesto.
I felt really weak for my weights today for some reason and had to lower all my weights.
Smith bench press 4 x 8, 10kg each side.
DB incline press 4 x 8, 10kg.
DB flies 3 x 12, 6kg.
Rope curls 4 x 8, 35kg.
DB hammer curls 4 x 8, 7kg.
Seated concentrations 4 x 8, 8kg.
One-leg crunches on Swiss ball, 3 x 20 each leg (no rest between sets).
Medicine ball crunches, 1 x 30, superset with medicine ball toe touches, 1 x 30, and Russian twists, 1 x 30.
I only did 20 minutes HIIT on the cross-trainer too. Need to up my cardio at the moment really to get rid of the extra flab I'm carrying after doing very little for a couple of months. I'm doing Body Combat tonight though, woohoo!!!
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RE: ticteaser decides to do things properly! - Oct. 19 2007 11:26:19
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ticteaser
Posts: 1475
Joined: Jun. 26 2007
From: Wigan
Status: online
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Thursday 18/10:
0715: 40g oats, 200ml milk, 10g sunflower seeds.
1300: 50g chicken, 100g pasta, 15g pesto.
1700: banana.
Training: Body Combat class.
2030: tin of tuna, 40g rice, sachet of miso soup.
There are tris and abs exercises in the class and I had really bad DOMS yesterday (and still today!) so after the class I just did 3 sets of dips to failure (about 10 each time) and counted that as my triceps day.
I'm also doing quite well at getting into the habit of making my lunch for the next day at the same time as my dinner so that I don't end up buying a sandwich or something. It's just really hard finding time for everything: last night by the time I'd got in from the gym, had a shower, made my dinner and lunch, done the washing up and a couple of jobs like checking my oil, it was 9pm. I go to bed at 10pm!! I've done no housework or washing all week, so I'm gonna have to spend the weekend cleaning the frigging house, washing and ironing.
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RE: ticteaser decides to do things properly! - Oct. 19 2007 21:25:19
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ElfinTan
Posts: 3366
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From: Manchester
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It's the best way to do it. Prepare food that is. And WHY do you have to do allllllllllll that cleaning??????? You're not at home all week how do you nake so much mess lol!!!!! Housework is soooooooooooooo overrated 
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New Journal Thingy
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RE: ticteaser decides to do things properly! - Oct. 22 2007 12:30:37
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ticteaser
Posts: 1475
Joined: Jun. 26 2007
From: Wigan
Status: online
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Cheers imsimon, it feels good to be getting back into a pattern!
Tan, it's amazing how filthy this new house gets without anyone even being there! I have to dust the TV every other day or it looks minging! Plus blokes just go round making mess so I seem to spend most of my time following my housemate round tidying up after him! I am a bit of a clean freak though...
Friday 19/10:
0715: 40g oats, 200ml milk, 10g sunflower seeds.
1300: tin of tuna, 40g rice, sachet of miso soup.
1700: banana.
Training: shoulders.
1915: 200g chicken, 160g tomato, 150g broccoli, 10ml olive oil.
Machine shoulder press 4 x 8, 25kg.
BB shrugs 4 x 8, 10kg each side of Oly bar.
Wide-grip lat pulldown 4 x 8, 40kg.
Saturday 20/10:
Today was my cheat day - plus I didn't go to the gym as I spent all day cleaning and washing and ironing and mowing the lawn and blah blah blah!
1100: 3 eggs, 40g oats, 1 scoop protein powder.
1500: 2 wholemeal toast.
2000: Asda chow mein meal for one, 4 profiteroles. Very naughty.
Sunday 21/10:
1000: banana.
Training: Body Combat class, back and abs.
1230: protein shake.
1800: 200g chicken, 160g tomato, 150g broccoli, 10ml olive oil.
Bent-over row 4 x 10, 14kg.
Chins 4 x 8.
About 20 minutes of a variety of abs exercises including Russian twists, full crunches, leg raises, toe-touches and reverse crunches.
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RE: ticteaser decides to do things properly! - Oct. 23 2007 9:57:37
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ticteaser
Posts: 1475
Joined: Jun. 26 2007
From: Wigan
Status: online
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Monday 22/10:
0715: 40g oats, 200ml milk, 10g sunflower seeds.
1300: tin of tuna, 40g rice, sachet of miso soup.
1700: banana.
Training: Body Combat and abs.
1900: protein shake.
2100: 100g pasta, 100g homemade bolognese sauce.
I think I'm going to have to work out a 3-day split for my weights because I'm just not managing to fit everything in at the moment, what with the parking at the gym and having no time. If I did weights evry day I'd have to miss Body Combat, which I love. Yesterday by the time I'd got home, eaten and washed up and stuff and finally sat down it was 9.30pm, and I went to bed at 10pm. 
What about...
Mon: Body Combat plus abs.
Tue: chest, shoulders, triceps.
Wed: legs.
Thur: Body Combat plus abs.
Fri: back, biceps.
Sat: rest day.
Sun: Body Combat plus abs.
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RE: ticteaser decides to do things properly! - Oct. 24 2007 10:22:40
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ticteaser
Posts: 1475
Joined: Jun. 26 2007
From: Wigan
Status: online
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Tuesday 23/10:
0715: 40g oats, 200ml milk, 10g sunflower seeds.
1300: 100g pasta, 100g homemade bolognese sauce.
1700: banana.
Training: chest, triceps, abs.
1900: protein shake.
2100: 100g chicken, 10ml olive oil, 160g tomato, 50g broccoli, 30g olives, 100g beansprouts.
Smith bench press 4 x 8, 10kg each side.
DB incline press 4 x 10, 12kg.
Skull-crushers 3 x 12, 5kg each side.
Dips 3 sets till failure (about 6 each set as I was jiggered by then!).
About 15 minutes abs work including plank, side-plank, reverse crunches and leg raises.
Missed my shoulders out today as I was pushed for time as usual, but I'll try and get into this 3 day split thing properly from now on, promise!
I still feel like a big fat lazy blob though, but that's probably also due to splitting with boyfriend; things like that always make you feel a bit like a moose! I'm going home this weekend to see my mates though so I'm sure my mum will make me feel better - that's what mums are for!
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RE: ticteaser decides to do things properly! - Oct. 25 2007 10:05:35
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ticteaser
Posts: 1475
Joined: Jun. 26 2007
From: Wigan
Status: online
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quote:
ORIGINAL: ElfinTan
Mum's can be ace like that...even mine and she is as mad as a bucket of frogs!
Mine too, I'm sure she's got a mental age of about 12, she's daft as a brush!
Plus she trains as much as if not more than me, so no doubt she'll give me a telling off for being so disorganised lately. I'll nip into my old gym if I get chance too and get a shouting at from the owner: a bit of abuse should spur me on again!!
Wednesday 24/10:
0715: 40g oats, 200ml milk, 10g sunflower seeds.
1300: 100g chicken, 10ml olive oil, 160g tomato, 50g broccoli, 30g olives, 100g beansprouts.
1700: banana.
Training: legs.
1900: protein shake.
2045: 100g pasta, 100g spinach, 80g tomato, 15g pesto.
Didn't have much time to train as I had a manicure appointment, and I've not done my legs for ages, so I just took it easy and did a few sets each of DB squats and lunges, and did some step-ups.
The plan today is as follows...
Thursday 25/10:
0715: 40g oats, 200ml milk, 10g sunflower seeds.
1300: 100g pasta, 100g spinach, 80g tomato, 15g pesto.
1700: banana.
Training: Body Combat and abs.
1900: protein shake.
2030: 200g chicken, 100g spinach, 100g broccoli, 100g beansprouts (i.e. using up what's in the fridge!!).
I'm going home this weekend so I won't be able to train Friday, Saturday or Sunday. My diet should be ok for most of Friday, but I'll have to get something to eat on the train in the evening (unless I find the time to make something to take with me, which I don't think I will). Saturday is a wash-out as I'll be boozing with the girls at the football, and Sunday shouldn't be too bad (dependent on those pesky trains again!).
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RE: ticteaser decides to do things properly! - Oct. 29 2007 10:32:16
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ticteaser
Posts: 1475
Joined: Jun. 26 2007
From: Wigan
Status: online
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Well the weekend went just about as I expected - couldn't train, but diet wasn't too much of a disaster.
Friday 26/10:
0715: 40g oats, 200ml milk, 10g sunflower seeds.
1300: tuna salad sandwich.
1700: banana.
1900: 100g pasta, 100g homemade bolognese sauce.
Saturday 27/10:
Ok Saturday was a disaster: a sausage roll in the morning, nothing all day except lots of booze, and a chicken korma and rice at about 5am before I staggered home. Sod it, I had fun.
Sunday 28/10:
1100: huge bowl of porridge which wasn't weighed out but was probably about 80g.
1500: ham salad sandwich.
2000: cheese sandwich.
This was worse than planned, as trains are poo and it ended up taking me over 7 hours to get home.
Back to being good again now...
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RE: ticteaser decides to do things properly! - Oct. 30 2007 8:58:18
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ticteaser
Posts: 1475
Joined: Jun. 26 2007
From: Wigan
Status: online
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Monday 29/10:
0715: 40g oats, 200ml milk, 10g sunflower seeds.
1300: shop-bought tuna sarnie, oops! Didn't have time to make anything when I finally got home last night!
1700: banana.
Training: Body Combat class and abs.
1900: protein shake.
2100: 80g pasta, 100g chicken, 10ml olive oil, 50g spinach, 100g tomato, 50g green beans.
And I even managed to get hoovering and mopping of the kitchen floor done when I got in too; as well as have a shower, make my lunch etc!! I'm slowly getting more organised, hurrah!!!
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RE: ticteaser decides to do things properly! - Oct. 31 2007 9:00:58
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ticteaser
Posts: 1475
Joined: Jun. 26 2007
From: Wigan
Status: online
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Tuesday 30/10:
0715: 40g oats, 200ml milk, 10g sunflower seeds.
1300: 80g pasta, 100g chicken, 10ml olive oil, 50g spinach, 100g tomato, 50g green beans.
1700: banana.
2030: 30g rice, tin of tuna, 10ml olive oil, 100g beansprouts, 100g tomato, 50g green beans.
Didn't train as I am proper rubbish. 
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