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  

jo you need to get a tv!

Dean: I do have a TV. !!!!!!  

Yesterdays meals were as follows:

meal 1: porridge and x1 scoop whey protein
meal 2: Cottage cheese and x1 small banana
meal 3: Eggs and pasta
meal 4: xtuna and Cucumber (x1 hr before weights)
meal 5 : x3 scoops whey x2 tsp L-Glutamine
meal 6: x2 whole eggs x4 egg whites and x1 bowl porridge made with water.

weights x40 mins
x30 mins cardio

Just noticed, Where is the veg? also you having a pre bed protein?

The photo police are also investigating this thread!  

The veg, do have cucumber with lunch, but just cant get my head round cooking that much in the evening, at the moment, not too sure why. !!!!!  

No not having protein before bed ?. Should i be and if so how much.
Can you also tell me how much i should change my nutrition for days where i dont lift wieghts. This would usually be a day in the week and the weekend.  
The day in the week i will just do some cardio, but nothing sat, sun.

You should have a protein shake that slowly digests ( spelling ) like cassien protein powder or normal whey. You need a fresh source of protein in the body before sleep to stop the body from munching up the muscle while your asleep.

And veg..veg is very good for you. You can buy little bags of mixed veg which you stick in the microwave for 3mins.. for 90p or something from tesco/morrisons. Has carrot/brocoli/coliflower in. Nice and easy and get a good dose of the good stuff.


Oh and * edit * for your meals on off training i dont change a thing. I still eat every 2hrs 30mins . Supplement wise i lower the dosage on off days. food wise stays the same as your muscles grow when they rest and therefor need protein to help rebuilt the broken muscle fibres

Thanx for the feedback appreciated as always  

Much appreciated, and i will make more of an effort with the veggies......... promise... lol

If you don't you have to do a forfit  

That could be fun  

its a great feeling being stiff in a way tho is nt it?!  look forward to seeing your post tomorow  keep it up jo!  Ive been told off by the photo police need to get them done soon gotta tie someone down to take them for me, either that or just stand in the mirror!

great feeling being sore tho isnt it?!  Ive been told off by the photo police need to tie someone down to take them for me, either that or stand in front of the mirror!  Keep up the good work Jo, look forward to seeing your post

Hi Mel,

I agree, for me bieng sore is an indication that i have worked really hard. Today is the first day since monday that my legs havent felt like tree trunks or quite sore. The only thing is i have legs again tomorrow.....!!

I have the photo police on my case about photos too. Will do as soon as i can.

Yesterday.

Food much the same except i took tankuk's advise and added the protein shake before bed.  

Meal 1 : oats and x1 scoop whey
Meal 2 : cottage cheese and x1 small banana
Meal 3 : X2 Eggs, small amount of mayo x2 slices low gi bread
Meal 4: Tuna and cucumber
Meal 5: whey and L-glutamine (had already done this to take to work before i realised that i should have changed it due to my workout so only had half of what i would have normally on a wieghts day)
Meal 6: x2 Whole eggs x4 egg whites, bowl oats.

x1 scoop whey before bed.

X30 Mins cardio.
No wieght training today and boy didnt i know i needed the rest too. Ended the day with a headache which i kind of still have this morning.  Got wieghts tonite and it looks like another push with the guy at the gym.
Its all coming together which is great.

Yesterday was another good day.

Meal 1: x1 scoop whey and bowl oats made with water
meal 2: cottage cheese and x1 small banana
meal 3: x1 can tuna, sweetcorn, x1 green apple
meal 4: seeded bagel, x2 eggs, small amount of mayo
meal 5: Post workout - x2 scoops whey x2 tsp L-Glutamine
meal 6: Vegetable Omlette made with x2 whole eggs and x4 egg whites, bowl oats
Forgot the b4 bed whey

Workout was really good did back and triceps (should be able to log workout nextweek)

Did a x1 hour push in the gym with the instructor
x30 mins cardio

And the best bit till last (for me anyway) i actually used the 22.5 dumbells last nite (was only for four reps) but i was chuffed.

Yesterday was yet another good ish day.

Meal 1: x1 scoop whey x1 bowl oats made with water
Meal 2: cheerios and plain yog (ran out of cottage cheese -bummer
Meal 3: Seeded bagel, x2 eggs small amount reduced fat mayo
Meal 4: Tuna and sweetcorn
Meal 5: x2 scoops whey x2 tsp L-Glutamine
Meal 6: This ended up bieng a cheat meal.

x1 hour session on wieghts.

Worked really hard on my training with the guy at the gym. My arms ache like hell today. He really does push me hard.
Goal for this weekend is to eat clean the whole weekend and drink plenty of water.

--------------------------------------------------------------------------------

Still ache like hell....!!!!!

Well as for how weekends normally go, food wise they are usually a disaster which is just really annoying for me.

However , i must just have my head where is needs to be at the moment.
Although wasnt perfect was loads better than normal, i made a point of eating meals reguarly through the day.  

Saturday
Meal 1: x1 scoop whey x1 bowl oats made with water
Meal 2: x2 slices low gi bread, x2 whole eggs and x2 egg whites
Meal 3: x1 jkt potato, coleslaw, bolognese sauce and chicken
Meal 4: Same as meal 3
Meal 5: oats, x1 small banana, x4 egg whites (this blended makes pancakes_with some fat free plain yog
Meal 6: cottage cheese, half a banana with some muesli on top.

Well done Jo keep it up!  Iam very serious bout doing this competition together, havent been on for ages, got a bad case of jealous BF at mo, he thinks this is a dating sight!  So I have to sneak on on the quiet.  Your doing really well by sounds of things, I know what u mean bout the munchies before meal times im like a thing possessed at mop

Sorry to hear about the bf cant be good !!!!  if it would make it any easier to chat can give u my email address.
so long as he dont think im  a bloke lol....

Thanx for the comments, hit  a bit of a tough patch but going to get back on track. Things have just gone a bit pear shaped with everthing.

Quoted from MEL

got a bad case of jealous BF at mo, he thinks this is a dating sight!  So I have to sneak on on the quiet.  

lmfao.  y do u guys think i come on so late. lol if i go on early shes all like '' you chatting to your internet lover agian.'' ''come pay me some attention.'' lol i have to wait till she nodded off to post messages to 17st men lol. sad or what!!

oh and there is youporn. lol

Well things are not going well this week at all. Things have been pretty crap all round. Spent most of yesterday afternoon either in the docs or the hospital with my son who has managed to fracture a bone in his foot. Off to the hospital again today.

Missed training yesterday which is a bit of a bummer but hopefully will get there tonite.

feel for ya but i'm sure a few days break will b o.k while your son is poorly. just keep your diet good while your not training jo. my fav trick, if i can train start to eat crap. keep the hard work up. dont slip.

thanx for that, its much appreciated  . The whole week has been rubbish, apart from did do training tonite which was really good.

Well back on track as of today. Going to put the last week behind me and get on with it. Diet went totally off track due to too much going on in my head and things out of my control.
Had a good workout on friday though, my arms still ache today which is good.
Hopefully this week will be a much better one.

keep up the good work it will be well worth it in the end!!!