Have decided 2008 is going to be a year of hard training and sticking to clean eating.
The idea is to see if i can achieve a body worthy of competing in a year's time.

There are already a couple of pics on here they are the only ones that i have at the moment didnt see the point in posting them on this thread as well.  But if anyone disagrees let me know and i will stick them here as well.

Currently weight training x4 / x5 days a week. Cardio normally 3/4 sessions a week for around 30 minutes. Usually cross trainer or bike.

Currently im 11 st 5lbs (159lbs) up a bit from christmas, working really hard at getting this back to where i was before the holidays.
Body fat % before xmas was 22.5 % prob slightly up as well.
5ft 11ins. (female)

Will update on a regular basis so that i can track my progress and make sure that things are going in the right direction.
If anyone has any useful info or can see that i can change something then PLEASE let me know.  

Thanx for that  

Yeah will post diet, but be warned its not perfect by any means but at the moment its the best i can do. Trouble is my evening meal, i just dont fancy rice and chicken and veg or anything resembling that so any ideas would be appreciated. Still think i might not be eating enough calories but giong to work out at the weekend what the last three days cals and macros look like to give me an idea if im on the right track or on the wrong one. (its the last three days as this is when i started back from the xmas period.


This is a rough guide to the last three days.

Wednesday

30 mins cardio (Done at lunch time)
weights (evening)
db press x3 sets 10
incline db flyes x3 sets 10
seated db curles x3 sets 10
21's x3 sets

meal 1 cheerios and plain yog (i know i need protein and i need to go shopping  )
meal 2 x2 eggs and a banana
meal 3 tuna and a banana
meal 4 tuna and a apple
meal 5 post workout shake x2 scoops whey protein and x2 tsp l-glutamine
meal 6 x5 egg whites, oats, banana and plain yog pancakes (lush)

Thursday
cardio x30 mins
weights - legs done in the evening
leg extension x3 sets 15
leg press x3 sets 10
lunges with weights x3 sets 10
deadlifts x3 sets 15
machine curles x3 sets of 10

I also did another 20 mins cardio

meal 1 x2 slices toast (my bread is soya and linseed low gi)
meal 2 cheerios and plain yog
meal 3 tuna x1 egg and x1 apple
meal 4 tuna x1 egg
meal 5 post workout same as wednesday
meal 6 same as wednesday

Will post friday / today tomorrow.

hehe, your strangly enough lacking carbs me dear
Tuna with jacket potato? pasta ?

For a evening meal why not lasanage or spagati bolanaze .. dammit my spelling is horrid..sorry jo.
Both those have your protein and source of protein.


With your  meals. Meal one is breaky, you already said about that hehe, meal two was tuna which is alright cause its replacing a protein shake,remember you could have one of those if your rushed for that time.
Your having a fruit with the tuna. A green apple is better then a bannana as they have a fair ammount of sugar in them.
Other then that drink a mess load of water all day if possible..if your trying to lean out even more then you can do more cardio after your weight workout which is proven doing weights then cardio speeds everything up regarding burning fat ( getting lean ).

Some lady's i know who compete do cardio in the morning or midday then do there weight training later plus with cardio again. and one of the lady's finished top 3 british finals last year 07.

Was just trying to watch my carbs this week due to the amount of junk i ate over christmas.

Can do pasta , and potatoes with the tuna thats not a prob. Dont know why i get so worried about carbs always have done. I think a lot of it is due to the fact that i spent so long avoiding carbs because i thought it would help me more if i didnt eat them.

Im a bit wiser now..... honest but still get the eeek thing with carbs.
The only thing that worries me with the cardio is losing muscle, how do i ensure i lose the fat and not the muscle. What would be a good daily limit on cardio.... !!!!  

Definetly trying to lean out but build muscle. I have been doing cardio at lunchtime (around 11.30/12.00) then doing weights after work around 5oclock. Will try the water although do struggle with it, does it really make that much difference?????

1. Helps the kidneys
If you eat a lot of protein because you are a bodybuilder you need to drink lots of water to help flush out your kidney. Protein molecules are quite large and can strain the kidneys.

2. Cleans away toxins
A simple but powerful benefit of drinking water is that it cleans away many of the toxins that build up in your body. Your bowels and digestive tract are full of nasties that need to be washed away and water is the best way to do it.

3. Curbs cravings
If you drink more water you will find you feel full inbetween meals and are therefore less likely to snack on junk food. This is a good tip for anyone who is having troubles with the sugar cravings.

4. More energy during the day
When you wake up in the morning your body is dehydrated from the night’s sleep. Many people wake up with a headache and attribute it to sleeping on your neck funny but it is actually because you are in a state of dehydration. Start your morning with a tall glass of water; the headache will go away and you will find you have more energy during the day. Nothing slows you down like a headache.

So water is quite important. I notice personally that if i dont drink much water, my workout wont be as good as if i drank the ammount i should do.

With carbs,carbs is our main energy source above protein so we need it else we will feel tired and run down and that will put a strain on making any gains in the gym.

You stop burning muscle by simply making sure you have the ammount of protein you should and also that you had your pre workout protein and post protein.
Id add 30mins to your weight workout time and see how thet goes after a month. Everything is trial and error and each body works differnt . But id deff attempt more cardio in the afternoon. I do 30-40mins weights and up to 1hr cardio when im running on full steam

ok i get the thing with the water, sometimes its just understanding why.....
Will aim to drink lots especially at the weekend.

I guess the trick with carbs is not to have too much, see i do know really....duh

With regards to the pre workout  meal i normally have a tin of tuna around 4 oclock as my weights workout is normally starting at 5. Should i change it to protien powder , trouble is i cant always buy it. Would the 30-40 mins in the afternoon be in addition to the 30 mins at lunchtime (cardio i menat sorry).

Protein powder would get into your system quicker but all depends on your moola situation(money). As long as your getting tuna in your system within the hour of working out thats fine.. sorry to spam your thread ill see if i can delete them!

SPAM my thread....lol never heard that before  

Thanks for your help its really appreciated have a good wkend.

Jo

well i defo think you need to post some pics on this thread!! them others are awfull by any ones standard. ho on earth are we ment to comment on you progress from those????

fussy git..... lol

i will post some knew ones as soon as i can.

Yesterday was a good day.   Told the guy at the gym what i am planning to do and he was really good about it.
Did a one on one session with him last nite and i ache like hell this morning. Going to do two of these a week, he really does push hard too which is great.
Will log workout later in the week as i dont have a copy of my programme yet.

Food for yesterday was.

Meal 1 : x1 scoop whey x1 bowl oats made with water
Meal 2 : cottage cheese and a banana
Meal 3 : Tuna and x1 Green apple
Meal 4: Tuna x1 jkt potato x2 eggs  (x1 hour before workout)
Meal 5: x3 scoops whey x2 tbsp L-Glutamine  (post workout)
Meal 6: Pasata (tomato based with matteson pork, and a small amount of pasta)

45 mins weights
30 mins cardio

wayhey that is a good day you go girl

Cheers Tankuk .....  

Nice one Jo keep on trak!

Thanx mel,

Had another good day today will post info tomorrow. But i ache so much today AGAIN !!!.
Dread to think what im going to feel like tomorrow but at least its a rest day, will just go to the gym and do some cardio and abs. Cant keep out of the place