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  ;D)
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  ;D

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 :P

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  :D

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!  8)

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......... ;D promise... lol

If you don't you have to do a forfit  ;D

That could be fun  ;D :P ;)

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.  ;D

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!!! :)

Quoted from MEL

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

Hey Mel, does this mean i cant oil you up back stage anymore then?? LOL  ;D ;D

Quoted from Kez

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

Thanx for that it is really appreciated..... :)

ooh and by the way do i get to find someone to do my oiling backstage........ ;D :D   ............lol

do you want some one to then?

sounds like it could be fun..... ;)

*runs to buy oil*....


Lots of it  ;D

:B

Thanx,  :)

Mood is no better today, not sure what the hell is going on. But i feel like a miserable cow.
Going to really hammer things in the gym today. Going at lunch time to do cardio, and then have a push this evening whith the guy at the gym.
Need my workout tonite to be really tough, and i know that if thats what i ask for i will get - so bring it on.

I need this crappy mood to lift though as its doing my head in.  ??)

Another good day today. Mood has definetly improved (about time). Food was clean today, ate all my meals as planned. Training was good, still ache a bit from yesterday though. Did legs tonite so i know they are gonna ache tomorrow.

:)

Had a really good weekend. No training.
but food was good, ate when i was supposed to .And for the first time in a long time got through the wkend
without eating anything that i shouldnt of done.
So well chuffed.  ;D

Oooh painful today. :(

Did a really hard legs push yesterday. was doing lunges holding a barbell with weight behind my kneck. Got down with the lunge but couldnt get up again. Threw the weight forward but as i went back caught my lower back (top of me bum... no laughing). on the leg of the bench.

Hurts like hell, legs ache so i feel as if i have been run over today.
Was supposed to go do some stretching today, brought my gym bag anyway and just have to see how it goes.

feel 4 ya jo. od that a woman is training alone. at my gym there would be 20 guys lined up to spot you.

espechly on lunges!! ''down and up, and down i'm with ya all the way come on its your set you fooking lift it'' :P

Quoted from Dean4england

feel 4 ya jo. od that a woman is training alone. at my gym there would be 20 guys lined up to spot you.

espechly on lunges!! ''down and up, and down i'm with ya all the way come on its your set you fooking lift it'' :P

(have just replied to this but dont know where its gone !!!)so we will try again.

Thanx dean, i did have my trainer with me, but it happened so quickly no one could have done anything.
Did my workout last nite, couldnt lift as much as i normally do , which was a bit frustrating. It just kept catching the bit that hurts.  :( and i couldnt pick weights up off the floor which
was annoying.
Did about a 40minute workout so not a total loss. Hopefully the pain will go pretty soon.

Fridays workout was good, still a few probs with pain and not being able to use the weight that i usually
would. Well chuffed though managing to use 20kg dumbells for the single db rows.  ;D

Apart from that diet is good so all on the right track i think.




Back
single db rows
seated lat pull down
seated lat pull - x machine
seated lat pull back machine
single arm pulls x- machine

Tough weekend, backs a lot better, still a bit of pain not sure how im going to go with my legs workout
tomorrow.
Weekend food wise has been crap, motivation has taken a dip, always does when i feel as if im on my own
not sure how to get out of the mindset that i need someone behind me all the time.
I know i want it, and i thought i had someone by my side to help, how f**king wrong was i.  :'(
Then i just ask myself questions, and think i cant do it. WHEN I KNOW DAMN WELL I CAN.

Just frustrating.

I think we've all had laspes, I know I definatley have.... Its a case if jumping back on the bike when you've fallen from it... if have eat crap at the weekend or g out on a bender with my mates, i feel guilty as hell the next day, but this gives me more determination to eat & train hard the following week. And when the next weekend comes around, ill consider my diet harder and maybe go for a run, remembering how I let myself go the previous wkend.... Its about carrying on with it, not many people can be 100%, but 95-99% is bloody good and you will make it.
I've had training partners, they've come & gone... I train better by myself now..... You have everyones support on here! Be strong & believe....!

in all honesty jo you seem very commited to this and r doing well you post almost every day on your journal and keep your diet going well.

andy i dont think jo was refering to a training partner but more real partner?? corect me if i'm wrong.

letting your diet slip can some times help. it will mix thing up a bit. most pro bb have a 'eat what you want day' once every two weeks.

thanx for that,

with regards to the partner thing, it was just someone that said they were going to help
and give me some support, nothing more than that.

We all go for this at one stage because in general we all make mistakes..but its how we cope with them is the main thing. But you do well in the sense you keep going where others fail. so chin up :). Your doing well to stay in the game even tho you having been having the best of times.

down the line a 6 months or a year on you will be at a differnt level now and look back and thank god you didnt stop :) because there will be a link of men drooooooling behind you lol. in serious tho its nice to see you still here going strong .

Quoted from Tankuk

down the line a 6 months or a year on you will be at a differnt level now and look back and thank god you didnt stop :) because there will be a link of men drooooooling behind you lol. in serious tho its nice to see you still here going strong .

Thanx tank means loads,  ;D
already decided today screw anyone else that doesnt want to help or support me, just not sure i can do it on my own that's all.  as for the men drooooling...... bring em on i can
cope with that...lol.. :)
Looking forward to gym tonite, supposed to be legs but not sure what im going to be able to manage. or might look at changing it and doing something else.
As there is still some pain there, bit annoying.

Attempted a push session tonite with the trainer, but it was supposed to be leg nite. Didnt happen it was just too painful on my lower back. Didnt matter what i tried to do it just hurt too much. Tried pushing through the pain but was just too bad.
Well frustrating. Looking forward to tomorrows workout , shoulders.

If your suffering pain. rest up and take it easy.. id consider a sports massarge if it carries on + try sneak in a swim..always find a good swim is good for my muscles if ive got any aches or pains.

Hit the gym and enjoy it..get home and try rest as much as poss..easy to say i know! but in no time you'll be ready to get hardcore again.

check tank out massarge+ swim costume. lol where you from jo local to tank? i'm sure he'll travel. :)

I dont know if im local to tank ????  lol.....

got shoulders tonite cant wait , upper body is ok and can pretty much lift weight as
normal so should be good.
Didnt do anything all weekend so that it had time to rest. Last nite was a bit of a nitemare though. It was legs and it just wasnt happening ended up having to do bog all. not
impressed.

swim sounds good, massage sounds even better.  ;)   lol

haha.. its because i train with a female gym instructor. she used to compete but now just sticks to working on her figure. So because of her i hear alot about what she does regarding swimming and other things.

saying that one of my best mates,shes a physio gym trainer who once recomend me getting a sports massarge to get rid of my shoulder injury.. worked a treat. had problems with my left shoulder for two months. was a right b****

Yeah i know, was only messing.

The info is always appreciated.  ;D

my wife makes me give her a masarge EVERY BLOODY NITE. she tells all her mates and they offer me money to give them one. a masarge i mean! ii fooking hate giving and receiveing them well over rated!! sauna/steam room!! helps every time

sauna..mmm now we talking.. not much access to one here! bastids

Training was good last nite, did shoulders. Even managed to do seated db press using the 20kg weights.

Foods going good, so all in all pretty much back on track.  :)

Had a really good training session tonite with the guy at the gym. My arms had had it by the time i had
finished.

Bit the bullet and went to the docs today, she said that she thinks i might have cracked the bone and gave me some pain killers  ;D
She also said that it could take four weeks  ??) to heal. not impressed. but just have to go with it i suppose.

Hey Jo, sounds like youre doing better now, which is great.  Ive got rid of the jealous BF now so I can finally concentrate thoroughly on my training.  No one gets between me and my gym! :)

Hi Mel,

Nice to have u back.  ;D

Good workout friday, did back training. Need to get more intensity into my workout though as often come away feeling that i havent worked hard enouth, even though i have used the highest weight possible.

There was a trainer, training a guy who was complaining about the weight he was using for rows, the trainer
turned round and said well jo uses two weights heavier than that. The guy asked who he was referring to and the trainer pointed to me.

I walked out of there with a big grin on my face.  ;D

man you chicks kick butt!! (tut tut that sounded far to yanky doddle)

both ditching you men because they interfear with your gym :o :o

now when are we gonns see some pics of you women on here??

Quoted Text

as often come away feeling that i havent worked hard

Jo, I know what you mean. How about doing what some of the guys do;- "Working out until failure"? I tried this a couple of times but discovered that the next day I wasn't fit for anything! So I follow the instructors advice.

as for kicking butt....love it...

I always try and work to failure with the weight that i am using. I guess i shouldnt be so hard on myself as i still have some pain which limits the amount of weight i can use for some exercises. just finding it frustratin
i guess.

I know what u mean about following your instructors advise aswell. The thing is im not so good at doing
what im told to do.  ;D just like the feeling that when i come out i have worked as hard as i possibly can.

Quoted Text

The thing is im not so good at doing what im told to do.

I bet you were a terror to your teachers at school!  :) :)

Hi Jon,

Afraid not, was timid and quiet then, i think thats why im like i am now. Absolute nitemare  ;D  :)

Jo, I'd be interested in knowing if you "Worked out until failure" and what effect it had on you the next day. As I said before it kills me. Particularly when I try to do say 20-30 minutes of cardio the next day. I find that I've just not got the energy. And thats when the day before Ive been thrashing the biceps curls etc. I take creatine and whey isolate daily in recommended doses, as well as one Grenade.

Hi Jon,

Its a relatively new programme that i am following only been doing it for three
weeks. The first week or so i was doing my training with a trainer who set
the weight as to what he thought was my heaviest. But would on some exercises
get me to do an extra set or the next weight up.
The next day or in some cases the next two or three days i would ache like hell.
and sometimes too sore to even do cardio.
When i do the training on my own, im not getting the same effect.....!!!!
I use L-Glutamine and whey.

Not sure if this has answered your question.

But i do know that i have gym tonite, and im going to lift hard, and until i cant lift
for that set anymore. !!  I want to feel the burn !!!

Look forward to seeing your report tomorrow Jo! Tell us if you did get to "failure point" and how you feel after that.  Do you go to gym every day? I'm retired so I've been going daily since Nov 15, for 60 - 90 minutes a day.  The guys here told me that was too much so I've reduced it to 6 days a week. But I still do cardio on rest days, {if I can  :)} That bicep in your avatar has much better shape and form than mine!  :)

You will get moaned at if you train too much. Wish there was a smilie with a waggin finger.....
I know what you mean though, i would happily work out 7 days a week. Normally
do 5 days a week with the weekend off its convinient that way.
Quite good because there is a gym where i work , so im off to do cardio shortly then will do weights tonite.

Will work my butt off tonite and let you know how it goes, will post tomorrow.  :)
have a good day.  ;)

Sorry forgot, thank you for the compliment with the pic in my avitar.  :)  and its all mine  ;D

pitty she wont put any more pics up! lol

Nag Nag Nag are u sure u arent a woman  ;D

Quoted Text

Nag Nag Nag are u sure u arent a woman

Ho ho ho.... well said Jo! I'm prepared just to stare at that beautiful bicep of yours and fantacise.  :) :)
Today I had fantastic  2 hour workout, up to failure point with chest press, tri dips and leg press; not to mention 40 minutes cardio on treadmill at 6.2 kph.  I'll let you know tomorrow, Jo, how I feel then; I'll be doing biceps curls, cardio and triceps again. {I think!!!!}  :)

Quoted from 1875

Ho ho ho.... well said Jo! I'm prepared just to stare at that beautiful bicep of yours and fantacise.  :) :)
Today I had fantastic  2 hour workout, up to failure point with chest press, tri dips and leg press; not to mention 40 minutes cardio on treadmill at 6.2 kph.  I'll let you know tomorrow, Jo, how I feel then; I'll be doing biceps curls, cardio and triceps again. {I think!!!!}  :)

Thanx Jon.  Two hours seems an aufully long time to train.
Might want to make your weights heavier and lift for a shorter period of time if you can. About five years
ago i was quite obsessed with the gym and if i wasnt in there for two hours a day i wondered what the hell i was playing at.

Thats all changed now, i try never to be training for more than an hour. I know its personal preference but
with that much cardio as well i would be dead on my feet.

Hope u have a good workout though. Try and consider what you get for working that long.  :)Meant in the
nicest possible way.  :)

Well today was pretty good all round.


Meal 1: x5 egg whites x1 bowl oats
Meal 2: Rice and Turkey
Meal 3: Rice and Turkey
Meal 4: Rice and Turkey
Meal 5 : Post workout x2 scoops whey and x1 green apple
Meal 6: Fish and broccoli

Tried some cardio today but was still a bit painful. But managed around 35/40 mins pretty moderate though.

Training - Legs


x3 sets for all of them,
db seated squats (reps) 25,15,10
leg press 10,8,6
leg ext with pulses,10,8,6,
step ups with squats 10,8,6
lunges, 10,8,6,with weight
calf raises, with a weight on the side raising x5 sets. different angles.

Was really good went into it with the thinking, if i need to do 10 reps will push with all i have to do 12. And i
kept that thinking through my whole workout. The only one i couldnt do all the reps was the seated squats as i did lunges first.
But i felt as if i had had a really good workout. Going to apply that way of thinking everytime i go to the gym. As for today - Mission Accomplished  :)

Oh and i agreed to do a 5k run in july....!!!!!!

Mm fish and broc.. not a bad combo. me want some.

awsome how well your into this. keeps me motivated :)

2 hours IS too long. to spend2 hours in the gym mean your either not training hard enough, checking out the chicks, talking to evry man and his dog there for becoming the most unpopula person in the gym or looking at your self in the mirror.

i know this because ive dont them all at some point. lol

5k run in july??? y in july? do one tomorow b4 work. its only just over 3 miles. you should sprint that!

Quoted from Dean4england

2 hours IS too long. to spend2 hours in the gym mean your either not training hard enough, checking out the chicks, talking to evry man and his dog there for becoming the most unpopula person in the gym or looking at your self in the mirror.

i know this because ive dont them all at some point. lol

5k run in july??? y in july? do one tomorow b4 work. its only just over 3 miles. you should sprint that!

Its for charity. !!!!!!!!

Doing race for life?

Yeah

Awsome.. i wana do it but no men! i was tempted to dress up as a lady and do it for a laugh but they might not see it that way! its for a awsome cause :(

my aunti died of cancer at mid twentys so nice to see you doing it.

Thank you, i do think it is worthwhile.

As for the dressing up as a woman, that would be cool, but not if you were arrested for
impersonating a woman. !!!!!!!  Ha Ha

Another good day.

Meal 1: oats, and 5 egg whites x1 whole
Meal 2: rice and turkey
Meal 3: Rice and turkey
Meal 4: Rice and turkey
Meal 5: post workout x2 scoops whey x1 apple
Meal 6: fish and broccoli.

Workout was shoulders. Made sure i pushed really hard tonite. By the time i got towards the end of my workout i was glad i had nearly finished...!!!

Shou press with o bar x10 reps no weight x8 reps no weight x6 with 1.25(x2)
upright rows o bar, x10 reps with 1.25 (x2) x8 reps 2.5kg x6 reps 2.5kg
shrugs (x10 reps up/dwn, back, and forwards. set 1 15kg set 2 17.5kg set 3 20kg
db lat raise -seated   x10 reps 6 kg x8 reps 6kg x6 7.5kg
seated raises - seated x1o reps 12.5kg x8 reps 15kg x6 17.5kg
shoulder press xmachine level 7,8,9


Chest and biceps tomorrow.

Jo, is your hunger satisfied with those meals? They dont seem much.

Hi Jon,

Yeah totally, the one meal i find hardest to eat is my evening meal. For the past couple of weeks just
havent been that hungry.

Not hungry through the day.

Now i have decided to compete later in the year i have to do this seriously, the diet came from a
pro its only going to last for six weeks and then its going to be onto a more aggressive diet either for fat loss or muscle growth.

If you see my comment on the Grenades, they kill appetites! Well mine anyway. That diet of your looks tempting. I think I could easily adjust to that. Thank you.

No probs, if you get fed up with the bland taste of rice, i struggle to eat brown rice. Found i just couldnt
swallow it.

Now use basmati rice, cooked with a couple of either veg/or chicken cubes. Need to get a low salt one
though as the salty taste isnt good. It really does take the bland taste away.

Quoted Text

if you get fed up with the bland taste of rice,

Don't know if you've seen these but I get Uncle Bens Ready Cooked rice. It comes in about 6 or 7 different flavours and only takes 2 minutes in the microwave! Also use soy sauce, which gives it a salty taste with flavour without the salt.

Funny you should say that but, last nite i burnt my rice. Was too busy doing something else and forgot
about it.
Went to the shop and got pilau rice, and a lemon and rosemary. used both today and they were really nice.

Jo, don't you have a scoop of whey just before going to bed?  I think it was Tank or Dean  who said that this was one of the best times to take the protein as it helped to repair the muscles when sleeping.

Did do it for a bit. But so tired and rushed lately that forgot about doing that. Thanx for the reminder. Will
start doing it again.

I had a wicked day today.  ;D

Meal 1: oats and x4 egg whites x1 whole egg
Meal 2: rice and chicken
Meal 3: rice and chicken
Meal 4: rice and chicken (AGAIN)
Meal 5: postworkout x2 scoops whey x1 green apple
Meal 6: fish and broccoli

x30 mins cardio

Biceps and Chest
dont have my sheet to put in my weights.
bench press
incline press
db flyes
pull overs
matrix arm curl
alt arm curls
single arm preachers
biceps lat pull down

A lot of my weights went up today which was awesome.Even the guy at the gym who i do a push with was impressed with how
many of the exercises i had gone up on the weight.  One of the guys that worksout in the gym saw that i was pressing with the 20kg and was well impressed  ;D

Thats great Jo, its an incentive for me to keep going. I wont have any fotos for March as I wont be ready but hope to upload some for later in the summer.

You just have to really enjoy it, and find something that u can aim for that is maybe a certain date or maybe an event.  Since i decided to have a go at doing this comp at the end of sept. I am 100% focused because i want to succeed
i dont want to feel that i failed. Which is partly why i made a point of telling everyone on here. !!!!!

You will do good, just keep at it, work hard, and enjoy it.

Jo, why dont you set up a paypal site so people can sponsor you.  When I was on the BMW car site 2 years ago one of the guys there did that, and I believe it was for the same charity as his wife was running!

Cool idea Jon, will have a look into that one.

Yet another good day in the gym. Now i have decided on a definite goal i am just getting one heck of a buzz and pushing well hard in the gym. My arms hurt so much today but still worked my butt off tonite :) The guy who does my pushes keeps knocking the weights up too :lol::lol:

Meals same as yesterday and the day before.

x30 mins cardio

Weights:

Triceps
dips
kickbacks single arm
tricep press x  machine
ext seated single arm
ext standing with db

Did some other stuff too cause the xmachine isnt working properly in the gym. Did some abs today and some stretches (thought he was gonna pull my arms off:rolleyes:)

Following you suggestion in an earlier thread, Jo, I'm doing exercise to the point of failure! Different ones each day of course, but at the end of about an hour I can barely walk! If nothing else, ir makes me feel good, as you are doing. Do you take protein shake just after the WO?

Hi Jon,

Glad its going well, its so satisfying coming out of the gym knowing that you have
done all you can do. I ache so bad today and i am so glad it is friday !!!!

Postworkout i have x2 scoops whey and a green apple.
Hope things are going well.  :)

Quoted Text

Postworkout i have x2 scoops whey

I was doing the same with 2 scoops which came to 100grams, but I think it was PJ who suggested I drop the amount down to one scoop. I also have a banana "smoothie", which is banana popped in a liquifier with a glass of skimmed milk. Its frothy man!  :) :) Hope you have a good weekend; Im looking forward to going to the gym again!  I'm HOOKED!

Hope u have a good weekend too, i have just come back from doing my cardio. Have a weights session tonite and i am looking forward to the weekend. I am absolutely
shattered this week, but i have worked hard.

I have had a corker of a day today.  :)

Meals same as they have been all week.
This week has just been great, really into this now, tonite was cool though (might not mean much to the
guys) but i actually used the 30kg dumbells for rows  ;D ;D ;D  Only managed 4 reps but got a real kick out
of that one.  :)

Training

Back  x3 sets x10 reps x8 reps at higher weight x6 reps higher weight again.
single db rows
seated lat pull down
seated lat pull - x machine
seated lat pull back machine
single arm pulls x- machine

Did more than my workout suggests, because my trainer had a cancellation so i got a bonus push with the
weights. Although i am glad its the weekend , i ache and hurt sooooooo much i need the rest, but i cant
wait to get back to the gym on monday (legs day).

Yes, Jo, this is one addiction I like! Back in the gym tomorrow.  Funny enough todays effort was also very similar to yours, working on the lats. but had also 30 minutes cardio to try and rid those damn "lurv handles" before the summer.

Nice one jon, i did cardio today 30 mins too, just forgot to add it. But i hope
this buzz lasts a long long time. because im lovin it.  ;D

Good day today, had the day off so things were a bit different. Did my weights this morning, normally do in the evening. The only thing i found was that i didnt feel as if i had much energy.

Meals

Meal 1: oats and x1 whole x4 egg whites
Meal 2:post workout x2 scoops whey x1 apple
Meal 3: turkey and rice
Meal 4: turkey and rice
Meal 5: Fish and broccoli
Meal 6: will be fish and broccoli

Didnt quite work out right but still ate clean.

Legs day today (jelly legs was an understatement.)

db lunges
step ups with squats (using db's)
leg ext with pulses
db seated squats
leg press
calf raises with a db

also did cardio and some abs.

So overall a pretty good day.
Weekend was good ate clean all weekend no cheat meals.  ;D

Jo, do you have machines in your gym as well as dbs, bars  etc?

Yeah although its not a huge gym quite a range of equipment. I try and use free weights as much as
possible.

Well start to another week.

Good day today,

Meals

Meal 1: oats, x1 egg,x4 whites
Meal 2: turkey and rice
Meal 3: Tuna and rice
Meal 4: Tuna and rice (shoud of been couscous !!!)
Meal 5: post workout x2 scoops whey x1 apple
Meal 6: fish and broccoli

Workout was good, had shoulders today. Still feeling a little shattered though. need couple of good nites sleep and will be sorted i think .
Did just under an hour weights and did 30 mins cardio at lunchtime, weights after work.
But its all good and going in the right direction  :)

Jo you're doing well; congratulations. I'm going through a bad patch. Been tired the last 2 days especially during cardio. As I've said in another thread I think I'm not taking enough carbs as I cut down to keep my weight stable. I will have to up the amount again.  I see that you've not got much fruit in your diet, Jo. Thats one way Im gonna increase my carbs, I could eat the stuff all day!. Anyway I like your diet apart from that; its neat and simple to follow. I also see you don't take creatine. This is my last week taking it, and I'll be off it for another 4 weeks. Its good to see your progress reports. I like to see someone else suffer!  :) :) :) {Only joking!}

Quoted from 1875

Its good to see your progress reports. I like to see someone else suffer!  :) :) :) {Only joking!}

thanx for that,  ;D

yeah i am a little not getting enough sleep this week and its taking its toll. As for bad patches everyone has them. I have had my own, its just getting over them, and then
getting back to it.
Take it a day at a time and you will get back to where you were. Just keep going.  :)

Another night with only about 6hrs kip............its not good.

Diet same as every other day this week, trained chest and biceps today, arms are killing  ;D had a good
workout.
The only thing was tonite gym was packed which makes it hard to do the weights you want. Might try
another gym not too far away from the one im using, its a bit more expensive but there is a ladies training section, so long as i can use the biggy weights should be good.

I'm look forward to your continous reports, Jo. Myself I'm having 2 days rest. My body told me its had enough for the moment!  :) :)
BTW I've copied your diet. I mix some curry flavouring with the rice. Previously I dont think I've been taking enough carbs as Ive been worn out the last 3 days, but yours looks good enough to eat!  :) :)

Quoted from 1875

I'm look forward to your continous reports, Jo. Myself I'm having 2 days rest. My body told me its had enough for the moment!  :) :)
BTW I've copied your diet. I mix some curry flavouring with the rice. Previously I dont think I've been taking enough carbs as Ive been worn out the last 3 days, but yours looks good enough to eat!  :) :)

Sometimes your body just has its way of telling you enough it enough and you need to rest. Its good once you have had the rest as you might find you have more energy. Are you going to up your carbs a bit as well.???

Yeah i thought of adding curry flavouring the other dayk, but need to buy some.
Im not hungry on it, and it is with the intention to lose bodyfat which does seem to be going down even though have only been doing that diet for nearly two weeks.

Pretty much a good weekend.
Saturday ended up having a cheat meal which wasnt planned  >:( so was a bit
annoyed with myself but managed a whole 14 days of eating clean (this may not
be much to most but with my history this is really good).

Sunday ate clean all day. The only thing i have to do is find a way to stop the self
doubt. Last nite i found i was asking myslef what the hell i thought i was doing !!!
Back to gym today legs today. Heres aiming for another good week, working hard
and eating clean.

You should enjoy a treat meal once a week though. I cant explain the facts but a few nutrtionlists ive spoke to acutally said its good for you,

Plus on a psychology level, if you dont cheat once a week your more likley to break and go one a food bender where those have the weekly cheat meal keeps them more sane

glad you still going strong though. keep it up else ill come over there with a whip!

Quoted from Tankuk

You should enjoy a treat meal once a week though. I cant explain the facts but a few nutrtionlists ive spoke to acutally said its good for you,

Plus on a psychology level, if you dont cheat once a week your more likley to break and go one a food bender where those have the weekly cheat meal keeps them more sane

glad you still going strong though. keep it up else ill come over there with a whip!

Thanx tank  ;)  

(the whip thing could be interesting lol)

Hi Jo, nice to read your reports. Im afraid Im off cardio for a few days with a hamstring problem which makes me so bloody frustrated. Anyway here is part of a message I got from my nutritionist who helped me loose nearly 4 stones last year.  It will cheer you up about that cheat meal!

"If you don't fancy doing that and prefer to stick with the way you do it, you could try to put in one big blow out day about every fortnight, where you really go and double or even triple the calories you have. This will bring up your metabolism as it thinks "here we go again", but if you cut down again the next day, it takes it a few days again to adapt to the lower intake, hence you should speed up the loss over those few days a little.
And one day in a fortnight is not gonna do any real damage to your weight loss at all, as it takes more than 24 hours for your body to store excess food in depots. "

Another good day, meals clean.

Meal 1: oats x2 scoops whey
Meal 2: turkey and rice
Meal 3: tuna and rice
Meal4: tuna and couscous
Meal5: post workout x2 scoops whey and x1 green apple
Meal 6: fish and broccoli

Nothing new there lol.
Training was good today, did 30 mins cardio at lunchtime. Legs after work, never partcuarly liked doing legs
just do them know and make sure i work hard.  
Jelly legs during and after which is always a good sign.

Woohoo, what a workout i had tonite. It was shoulders today, but i thought my arms were going to drop
off... ;D  good workout though, and felt really good after, apart from the fact i needed to sit down for five
mins so i could stop shaking...hee hee.

Meals the same as yesterday and did 30 mins cardio.

An inspiration, if only more people were like you

Thanx Tank, im just loving my training at the moment its hard, heavy and im loving every minute of it.  ;D

You lead the way, Jo, I'll follow. BTW whats happened to Dean? No words from him for a few days!

Hello Jo,
   I thought i recognised that Bicep. Im "Mark" from the "other site you keep a journal, in fact i think its just me and you that keep one there?

  

Hi Mark,

Small world its nice having people to chat tooooooooo. I spend so much time at
work being bored out of my skull.  ;D end up on a few forums......they say variety
and all.  ;)

Acutally yes small world..AdamSoS :p dum de dum

Thats exactly what im doing now.  Sitting in me office looking out the window at the sunshine and watching rabbits run round the fields.
  What a life i lead. Much rather be out in the field with the rabbits.

Sitting looking at rabbits, thats interesting.... !!!!!!  LOL.
I would just rather be somewhere else, there has to be more to life than this......!!!!


(sunny)

Good day today.  :)

Food the same, more or less.

Meal 1: oats, and x2 scoops whey
Meal 2: rice and turkey
Meal 3: rice and turkey
Meal 4: tuna and couscous
Meal 5: post workout x2 scoops whey and an apple

Training. 30 mins cardio
weight training was good, did chest and biceps tonite, arms still bit achy from last nite though. but all good.

Rock on Jo.  Im looking forward to doing cadrio again.  WO doesn't seem right without it.

Hi Jon

hows the hammie.

Just takes time and patience, and then it will all come good im sure.

Wicked day.

Meals the same today as they have been all week.
Workout had triceps today, and had a push with trainer, was wicked love the pain.  ;D
Ache like hell now. He makes me work really hard which is great.

Quoted Text

Workout had triceps today

Did you do triceps all the WO Jo? I have the "pull down" for trics and also the revers "push ups" using the edge of a bench for support. Do this for 50 reps in 2 sets of 25.  OMG thats painful! Can only do the triceps exercise for about 15 minute them my arms are useless.
I couldnt even hold Cindy Crawford if she wanted me!

Quoted from 1875

Did you do triceps all the WO Jo? I have the "pull down" for trics and also the revers "push ups" using the edge of a bench for support. Do this for 50 reps in 2 sets of 25.  OMG thats painful! Can only do the triceps exercise for about 15 minute them my arms are useless.
I couldnt even hold Cindy Crawford if she wanted me!

Lol u do make me laugh  ;D

Yeah i do triceps for the whole workout. dips using sides of two treadmills, skull crushers, bench dips with
something else, did some press ups tonite too,  by the time i have finished my arms are buggered.
He stretches them out afterwards, and
tonite i finally knew what its like for a doll to have the arms popped off, because one of these days i swear
they are just gonna come off... lol.
my arms ache like hell already............which is great. I just keep plugging away, the trainer at the gym is
wicked sometimes i dont know how i do what i do without falling onto my arse on the floor.
But i aint no quitter, no matter how much it hurts.

You're a great inspiration Jo. Rock on!

Another good day today.
Meals spot on, same as the rest of the week.

Training
Did back traing today was good workout, arms hurting a bit from yesterday  ;D
Managed 7 reps with the 25kg weights today (db rows)

When your veins show in your arms whilst working out is this a good thing, never noticed it before but did
today  :-/

Jo, when do you take a day off? I returned to the gym today after one day off as I couldn't keep away for another day! Did 45 minutes gentle cardio at 5.7kph to test hamstring, great no problems. And how long is your WO Jo? I find that 30 minutes in addition to the cardio, which is normally 30-40 minutes,  is enough for me.

Quoted from 1875

Jo, when do you take a day off? I returned to the gym today after one day off as I couldn't keep away for another day! Did 45 minutes gentle cardio at 5.7kph to test hamstring, great no problems. And how long is your WO Jo? I find that 30 minutes in addition to the cardio, which is normally 30-40 minutes,  is enough for me.

Jon,
I dont workout at the weekend, thinking about doing some yoga for stretching. Workout last between 40
minutes to an hour. x30 mins cardio but i do that at lunchtime.
If i could workout seven days a week i swear i would  ;D.
Just love it  ;)
Glad the manstring is feeling a bit better, just try not to over do it though.

Yes, I was doing 7 days a week for 2 months but the guys said I was overtraining. God, it can be addictive! I tend to overdo things Jo. Some years ago my wife, son, who was 10 at the time, and I set off in our car for a camping holiday in France....... ended up in Ankara, Turkey! Also when I got my yacht (sold her last year) I set off to sail to Spain, just kept going and ended up crossing the Atlantic and ended up in Barbados! Got a bottle of Chardonnay tonight as I've been a good boy this week!

Wow bet that was so cool, to just sail off to wherever, would love to be able to do that.

I know what you mean about overtraining, a few years back i used to have to be in the gym two hours a day
otherwise i thought i was doing something wrong. Addictive is an understatement.
I know better now though, but still have to watch what im doing otherwise im tempted to do more than i
should.  ;)
Enjoy the bottle of bubbly  ;D i shall be enjoying my day off either tomorrow or sunday,
i feel a bacon butty coming on, just the thought of it makes my mouth water. (drool)

This was my mistress, her name was Patriot. I sold her as the drug Atenolol which I had taken for blood pressure buggered up my leg muscles! Anyway they're OK now, but she's gone.   :'( :'(
Anyway enjoy the butty! You deserve it after the WOs.

Must have been so gutting to have got rid of such a lovely yacht. What a shame. !!!
Really nice pic though looks awesome

Jo, is this the race in which you are interested?

Quoted Text

http://www.raceforlifesponsorme.org/hannahjasmingratton

This gal has the link on the BMW site I also inhabit.

Yeah not entirely sure that im going to do it now though. I feel that i really need to concentrate on what i
am trying to achieve this year with the competition.
Im putting so much hard work and effort 5days a week into the gym , spend most of the wkend shattered.
Same as getting another motorbike, i just dont want anything to jeoardise what my main goal is. So the
run may have to wait and it may have to be something that i do a little later on.

Training was really good tonite, did legs and hell do they ache, jelly legs, shaking legs, but was awesome
workout.

Did squats with olympic bar, x2 10kg, for x10  reps, x2 x10kg +x2 5kg for 8reps , and x2 10kg, x2 5kg
and x2 smaller ones for x6 reps was wicked.
db seated squats,
step ups,
bench press
and leg extensions with pulses (they kill)

meals same as usual

Sounds a great WO, Jo. I also did leg work today amongst others. Leg Press , 200 reps at 175kgs, then staggered to the next exercise!  I'm gonna start my own thread about training as I've been hijacking yours!  :) :)
Whats the "leg extensions with pulses"? As you gather I'm a newby to bb.  :)

Would be good if you did a training thread.... ;D i could come hijack yours  ::)

Leg extensions with pulses, do ten normal reps, then ten smaller reps then push it all the way up and hold
it.
x3 sets of them and my legs are killing. !!!!

Another good evening in the gym last nite. The only prob being that i was sooo sore
from my legs workout the nite before.
They still ache today, my shoulders are killing. Might miss gym tonite and go saturday,
due to how much i hurt and ache.
Really good workouts though.

Meals the same as usual.

Great reading.  Glad to know you're aching as well( I certainly am!  :) ) But I was always encouraged in the army to do more exercise when my muscles ached. And it worked. I still remember in training in North Wales in the middle of Feb. being dragged out of bed when it was minus 5, and made to do a route march of 20 miles. If that wasn't bad enough, our muscles were absolutley STIFF and cramped form the same procedure the day before.  However the soreness and aches soon wore off after about 10 minutes of AGONY!  :)
BTW I've started a "Madeira Jon'c Log" so you can plan a hijack. :) :)

Ended up going home yesterday, slept for three hours yesterday afternoon. Feel so
much better today so def needed the day off training.

And its my birthday sooo heres to a good day.  :)

Happy Birthday : )

Happy birthday bikerjo ;)

Happy Birthday Have a Good day =)

Thanx guys  ;D

Thanx jon  ;)

Better day today.
Did legs at lunchtime, and chest and biceps tonite. Meals same as normal.

Well, been all over the place with this head cold, first day it was bad, second day felt loads better and
thought id got away with it. Then it was down hill from there. Didnt train on friday because i felt bad again,
wouldnt have been so bad but the headache was a rotter. Trained yesterday with the trainer for about an
hour and a half, had a wicked workout. Did some abs aswell.
Love the training sessions, i get pushed really hard, sometimes to the point where i think u r having a
giraffe mate because he has put the weight up more than i did the week before and i feel my arms are
going to fall off. But its all good, its even better when he sets the weight and i know its too light, i just look at him and smile then he put its up.  :)

He has bked me sessions with him for the whole of next week as after that he is off for a week.

Going to work my butt off this week. Damned determined to get where i want to be, but i know i have a
way to go yet.

Also looking at going to watch a competition in the next mnth or so, looking forward to that.

Hope  that cold didn't spoil your birthday. I've also missed 2 days training and will miss tomorrow, but thats due to family commitments. However I still feel guilty.  Off to gym at 2 today.

Good day today. Cold is loads better.

Gym was wicked had legs today, talk about feel the burn. That i did. My legs felt really warm which was weird
but im sure was good.

Meals.
Meal 1 oats and x2 scoops whey
Meal 2 turkey and rice
Meal 3 tuna and rice
Meal 4 couscous and tuna
Meal 5 whey and x1 pear
Meal 6 fish and green beans  ;D

x30 mins cardio at lunchtime and did some abs.

Good day today, training was good although not so easy without my trainer pushing me. Its definetly
different. and he is about to go on two weeks holiday.  :'(

Did chest and biceps today, did 40 mins cardio upped it a little just to vary it.

Meals

Meal 1 :oats and whey
Meal 2 : turkey and rice
Meal 3: tuna and rice
Meal 4: tuna and couscous
Meal 5: post workout x2 scoops whey and x1 pear
Meal 6: salmon with garlic crumb and green beans (they didnt have any of my fish  :( ) but yummy

Bit of a bummer today, couldnt go to the gym at lunch time and do cardio.
Did my weight training though, had triceps tonite.

Meals same as last nite, had salmon again which was nice, did a bit of cardio after weight training.
Going to go to gym saturday again this week because i know cant get to gym tomorrow lunchtime to do
cardio.

But all in all things are pretty good, bit tired today.

Had a good wkend apart from the obvious.......lol...
Did 50 mins cardio saturday to make up for two sessions missed in the week. Was good.
Day off training yesterday meals clean.

Tried posting some pics this morning but having some probs. Will have to have another go later.

Quoted Text

Did 50 mins cardio

Envy envy envy....... :)

You will get there  ;)

Yesterday was a good day. x30 mins cardio at lunch time, did some abs too.

Then i trained legs in the evening.

Meals same as usual clean and as before.

Just need to make sure when im in the gym i work flippin hard.  ;D

Jo, how long is your normal WO excluding cardio?

My workout normally lasts around 40 - 50 minutes very rarely ever runs more than that. unless im
doing a push with my trainer then sometimes it can run to more of an hour. I dont mind that
because it gives my body something else to think about because its doing something different. And
i like the hard work  ;D

Another day done. Absolutely shattered today, need a good nites kip i think....

Cardio x30 mins
Trained shoulders tonite, ache like crazy and worked real hard in the gym tonite. Think the aching maybe
due to how tired i feel.

Meals the same as usual.

Not good today have an absess. Wasnt able to get to the dentist so i have a fat face on one side..!!! and its killing.
Really struggled with eating my meals today due to the pain, tried taking some pain killers from when i hurt my back trouble was they made me want to sleep. Which wasnt good driving home..

Still went to the gym though... lol... was ok, did x30 mins cardio at lunchtime on the bike but was hard going.
Training tonite was chest and biceps, was a good workout and worked hard.
Hopefully my mouth will be a bit better tomorrow.

Wow, Jo, best thing to take for that  pain is VEGANIN.  If its an absess then the dentist probably won't do anything until its gone! I've had a few in my time and they generally last 4-5days. It doesn't need to have anything to do with you teeth either!
Hope the pain goes soon.


GROUP HUG

Thanx Jon

Its not so painful today but face still swollen and very sore to touch. But hey have been to the gym
today so at least its not affecting my workouts which is jolly good.

Good day today. Last few days have been pretty tough with the absess but its getting there.
No gym yesterday as it was closed. :(
Is open today and tomorrow though. Was there a bit longer than usual today, trained back today and did
40 mins cardio. Was a good heavy workout though.

Trained today, trained legs, need to start doing more dead lifts and squats.
Meals better today than yesterday, starting to get slightly p**sed off with the lack of results, even though i have stuck to my training and my diet.

Have made a point of drinking more water too.

Jo, to get more water down, I mix some Robinson "Sugar Free" Blackcurrent cordial. It sure helps me. I've dropped my WO now to alternate days as I seem to be able to do a lot more when at the gym after a days rest.

I just need to make more of an effort something i have lacked doing, which may not of helped with the fat
loss  :(  
so its something im going to pay particular attention to, especially when back at work (trouble is its difficult
to go pee every five mins  :D) too bad at the end of the day. Its about doing what needs to be done !!!

I just need to make more of an effort something i have lacked doing, which may not of helped with the fat
loss  :(  
so its something im going to pay particular attention to, especially when back at work (trouble is its difficult
to go pee every five mins  :D) too bad at the end of the day. Its about doing what needs to be done !!!

Good day today  :)

Meals 100% clean  :)

meal 1: whey protein and oats
meal 2:turkey and rice
meal 3:tuna and rice
meal 4: tuna and couscous
meal 5: post workout whey protein (forgot my apple)
meal 6:fish and green beans

x30 mins cardio at lunchtime.
Gym was a bit rubbish tonite, seems like there are some new guys joined the gym, narked me off a bit was really busy and they werent too bothered about getting in the way.

Was a goodish workout but not as good as it could of been. Did shoulders tonite. Will make more of an effort tomorrow with training. Did work hard with what i did do though.

Instead of the apple, try a banana in the microwave for 30 seconds.  It tastes like honey!

Train with my T-Shirt i have..it says..Shut the f*** up and train on it lol :D

also got "Im no here to talk"  8)

Hi Guys,

Cant do the banana thing, my apple is after my workout so cant do the microwave thing.


Tank: Where did you get the t-shirt from  :)

http://www.animalpak.co.uk/index.php?page=shop.browse&category_id=7&option=com_virtuemart&Itemid=26

There you go. Its off Animal . The name i have on the back of my liverpool shirt hehe. Dout you can get shut the f*** up one any more. but still some awsome stuff off that site..and look at the guys..wow.. i wana look like them!

Can't see the writings on the t-shirts on http://www.animal.co.uk!

Wrong animal mate :) click on the link in my post

Both sites are pretty good checked them out, thanx guys

Tank : oh yes you can still get the one that says "shut the f*** up....lol.....

Had a good day today. Work was ok for a change and thats saying something.  :)

Meals all clean 100%

Training was good, i quite like training days when i have chest and biceps ache a bit already which is good. Luv the pain  ;D

Did x30 mins cardio and drank about 4 ltrs of water and will prob drink some more tonite. Its def becoming
more of a habit now.

Great day today. Meals 100% clean. Got salmon and green beans cant wait.
Training was really good too, really pushed hard tonite. One good thing is that they are going to be
re-furbishing our gym and they are going to have a squat rack cant wait. The downside is that they are
going to be closed for two days. But i have an idea im going to put to my trainer because i dont want to
miss two days training.

JO ANY DANGER OF YOU POSTING SOME PICS?? ALL THOSE WHO WANT TO SEE WHAT SHAPE JO IS IN SAY I?

Aye, aye aye aye aye....... :) :)

Well, crap weekend, still frustrated with my diet. and not getting anywhere. Especially with the work that i
have put in at the gym.

So as of tomorrow i think im going back to carb cycling it worked well before, with a couple of carb up days
which will be on training days.

I feel for you jo i really do i had one few year now it really painful the worst was trying to sleep on it (i couldnt).
It came back the following year i think it was around this sort of time too. Touch wood it aint back this time!!!
Take plenty ibuprofen, couple vodkas itll soon get you to sleep. :) :) :)

Thanx Marc  ;)

Today was wicked, trained legs today and my legs still hurt just sitting here. Loads of squats. My trainer was
back from his holiday so was all good.
Changed diet today to carb timing, so that carbs are around my workouts. Going to try it for 3 wks if it
doesnt do much then will find something else.  :)

Had a great time in the gym yesterday probably did a bit too much but i am buzzing and cant wait to get
back in the gym today....lol

Did my xtra set of legs at lunch time yesterday, had a push with the guy at the gym in the evening and did
trices. Then i had a push with cardio. Ended up being in the gym for two hours, he wouldnt let me do
spinning in the evening as he said with the legs session at lunchtime it would probably be too much.

Meals clean all day. Was absolutely shattered by the time i got home, but felt really good  :)
I think it helps because the change in my diet is working (about flippin time  ;D )

Jo, when do you rest? And what is "spinning". Glad you had a good day.  Yes, they come and go; some bad, then a few are good. :)

Jon,

I dont workout over the weekend at all. Spinning is a class with an instructor, once you start pedaling you
have to keep pedalling unless you push the red button you cant just stop pedaling. Very good for fat
burning.  :)

OMG!!!!
That spinning sounds a killer!

Oh yes it is and a class lasts 45 minutes aswell. cant wait to do a class. Have had a go before but not for
that long. You stand up and cycle and adjust the tension to make it like climbing hills.

Also thinking about going to gym tomorrow.......!!!!  

Jo, hows the weight going?  I'm doing the same as you, dropping carbs on rest days, but increasing cardio when doing WOs. Lost 2 pounds this week. But still got a bit of fat around "lurv" handles. Bugger won't shift! Its true that the first fat to accumulate on the body is the last to go off.

Keep at it jon, its all about perserverance, and giving things time to work unfortunately its about being
patient (something i am not very good at).

As for me, so far so good, carb timing is working, today was good because it was a carb up day, but the
weekend is gonna be tough, no training means no carbs.

But hey no one said this was gonna be easy. Just keep plugging away your doing a good job.  :)

you should train on your low carb days jo

Quoted from Kez

you should train on your low carb days jo

Is that because i will burn more bodyfat. I take it you mean doing weights.

Thing is im new to carb timing and have only done it for a week, so just getting my head round it.  Also i    already workout
five days a week !!  or do you mean not working out on carb days ????

So do you want to ellaborate a little  :)

Hey depending on what your carb cycle is like you can cycle like this 1 day high carbs next low carbs next no carbs then repeat it so i think what kez means is train on your high and low carb days but not on your no carb days how are you doin your cycle?

I did think about doing the carb cycling again as it worked really well before. (b4 there were too many
people telling me what they thought i should be doing to reach my goal, just ended up well confused)

So now cause im doing it kinda on my own, i decided to do carb timing for a while to drop the bodyfat.

So You only have carbs on training days around your workouts (mainly post workout).
The days you dont train you dont have any carbs at all (so i am trying to do that at the weekend as
saturday and sundays are usually rest days).
Then you can have two carb days (or one if preferred) (but they cant be on days that you dont train.

lol i know i am not one for big answers to questions!! basically if you have no carbs in your system your body will have to burn fat to fuel your workouts, so on your low carb days you are better off training, the idea behind the medium and re feed days are to keep your metabolism high, eg you have just done 2 low days say 40g then you refeed with say 600g, once that is in your metabolism will be sky high and remain so for a couple of days, in those couple of days you will be on very low carbs again until your met lowers again, then you higher your carbs and then gradually drop then again until you reach the re feed day, then repeat!!...... on a side note when i am on re feed day by the evening i can literaly feel my metabolism raising as i am cramming in all the carbs ie getting quite hot and sweating  ;D

Quoted from Kez

lol i know i am not one for big answers to questions!! basically if you have no carbs in your system your body will have to burn fat to fuel your workouts, so on your low carb days you are better off training, the idea behind the medium and re feed days are to keep your metabolism high, eg you have just done 2 low days say 40g then you refeed with say 600g, once that is in your metabolism will be sky high and remain so for a couple of days, in those couple of days you will be on very low carbs again until your met lowers again, then you higher your carbs and then gradually drop then again until you reach the re feed day, then repeat!!...... on a side note when i am on re feed day by the evening i can literaly feel my metabolism raising as i am cramming in all the carbs ie getting quite hot and sweating  ;D

Thanx Kez, at the end of the day i appreciate all the help i can get.
are you saying that on low days you have 40g per meal then 600g per meal on a re-feed day. ???
My re-feed day was quite moderate really as i didnt know how high to go, so probably need to include more
carbs on refeed day.

no jo that was just an example, my days are sun 50g mon 50g tue 200g wed 75g thur 150g fri 50g and sat re feed normaly about 500g now, i have dropped my carbs down as from last week and weight has started to shift again

Quoted from Kez

no jo that was just an example, my days are sun 50g mon 50g tue 200g wed 150g thur 75g fri 50g and sat re feed normaly about 500g now, i have dropped my carbs down as from last week and weight has started to shift again

See thats the thing i dont know what amount of carbs to start with on a re-feed day,and its optional as to
whether i do one or two re-feed days per week.

Last week i did, mon, tues, wed,thurs, (just a banana for carbs post workout). Re-feed day friday but it
was quite moderate really. just had carbs with each meal. The weekend has been no carbs as no training.
was thinking of doing two re-feed days so that when i plateau i could change it down to one per week.

What you are doing is similar to what i did before christmas, it works wonders, just thought this would be
something different.

sun 50g mon 50g tue 200g wed 75g thur 150g fri 50g and sat re feed normaly about 500g

the above is mine, just try halfing the carbs in that, keep your protein and fats up though, you say your on 150g protein so keep to that and fats to about 45g, i dont know if you do am or pm cardio but try for both, i am doing 30mins in the morn before break and 60mins after my6 workout at night, but 2 30 min sessions would be ok, make sure yoiu are having lots of water too :)

Kez, how many WOs do you have in one day?
Jo, I've dropped my WOs to alternate days, and have minimum carbs on the rest days, and find that I can work harder.

Quoted from Kez

sun 50g mon 50g tue 200g wed 75g thur 150g fri 50g and sat re feed normaly about 500g

the above is mine, just try halfing the carbs in that, keep your protein and fats up though, you say your on 150g protein so keep to that and fats to about 45g, i dont know if you do am or pm cardio but try for both, i am doing 30mins in the morn before break and 60mins after my6 workout at night, but 2 30 min sessions would be ok, make sure yoiu are having lots of water too :)

My cardio is normally done lunch time, usually x30 mins HIIT.(intervals) I try and get in x4/5 sessions a
week.
Water - whilst in the gym drink loads, its out of the gym i struggle, but making more of an effort to ensure drink plenty.

Jo  :)                  

Jon, good going glad things are going well.

Quoted from 1875

Kez, how many WOs do you have in one day?
Jo, I've dropped my WOs to alternate days, and have minimum carbs on the rest days, and find that I can work harder.

whilst dieting i do 2x cardio and 1 weight session 5 days a week, i have a couple of walks with my dog at the weekend but try to do little as possible as to recover for monday

keep it up jo.. sooner or later with the attuide on right track..results will follow

Thanx all that have helped  :)feel so much better about things, now all i have to do is sort my weight
training out because im sure thats slightly wrong aswell from what i have read over the weekend.

I know its a hard road but hey no one said it would be easy. !!!

(quoting dean) we wanna see some pics of this body your sculpting!!!

Yeah it "Needs sculpting", its a work in progress.  :P

Today was wicked. Need to measure my food i think especially macros as thats something i need to make
sure im getting right. on no carb and carb up days.

Ate clean all day no carbs today (should have had today as a carb day i think, went really heavy on legs
tonite. I feel knackered  :)
Did x30 mins cardio at lunchtime and abs. (couldnt of done anymore cardio after my workout if someone
had payed me too.lol)

Training was intense , as intense as it could of got, did some killer squats and box lunges with weights.  ;D

Had a chat with the guy at the gym today regarding my training programme (as it wasnt him who set it up)
he is going to change it for me as of next week he did make the comment that it "will hurt". Can cope with
that will be a new challenge anyway.

My diet is working well, weight is slowly coming off, going to commit to no meals that arent planned and
make sure that i work my arse off in the gym (not that i dont anyway).

As some might of noticed (if not why not ...... ;D) i changed my pic, it was taken about 3 or 4 weeks ago.
So i might take another one in 4 weeks today and hopefully there will be some change.  :P