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ATASR5 attempts the Shadow Project
- Thread starter gymmum
- Start date
gymmum
New member
Tuesday 6th March
Meal 1
2 egg whites 1 whole egg
2 mushrooms
1/2 tomato
50ml black tea
10ml flaxseed oil
229 Cals 18 protein 3.3 carbs 14.5 fat
Meal 2
200g FF yoghurt
30 Almonds
1 medium banana
364 cals 16.8 protein 35.5 carbs 16.7 fat
Meal 3
100g chicken breast
2 cups salad
1 tblsp low fat dressing
1 small orange
50mls green tea
232 cals 30.7 protein 21.2 carbs 5.2 fat
Meal 4
Protein shake w/ 250ml soy milk 99% ff
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
422 cals 39 protein 37.4 carbs 13 fat
Meal 5
200g lean diced beef
250g green veg
50ml black tea
309 cals 62.3 protein 20 carbs 9.6 fat
Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat
macros
38.9% protein
31.5% carbs
29.6% fat
Workout
Legs, Calves & Low Back
2x6@110kg 45 degree leg press
2x6@50kg Deep BB Squats
2x6@40kg Smith Rev Lunges (alternate legs)
2x6@60kg Inverted Calf Raises
2x6@50kg Donkeys
2x6@50kg Seated Calf Raises
4x6@30kg BB Deadlifts (bent knees)
2x45secs Hovers on mediball
30mins X-Trainer
felt real sluggish today but tried hard to push myself. Hopefully I'll feel better tomorrow. I hate feeling sick.
.
Meal 1
2 egg whites 1 whole egg
2 mushrooms
1/2 tomato
50ml black tea
10ml flaxseed oil
229 Cals 18 protein 3.3 carbs 14.5 fat
Meal 2
200g FF yoghurt
30 Almonds
1 medium banana
364 cals 16.8 protein 35.5 carbs 16.7 fat
Meal 3
100g chicken breast
2 cups salad
1 tblsp low fat dressing
1 small orange
50mls green tea
232 cals 30.7 protein 21.2 carbs 5.2 fat
Meal 4
Protein shake w/ 250ml soy milk 99% ff
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
422 cals 39 protein 37.4 carbs 13 fat
Meal 5
200g lean diced beef
250g green veg
50ml black tea
309 cals 62.3 protein 20 carbs 9.6 fat
Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat
macros
38.9% protein
31.5% carbs
29.6% fat
Workout
Legs, Calves & Low Back
2x6@110kg 45 degree leg press
2x6@50kg Deep BB Squats
2x6@40kg Smith Rev Lunges (alternate legs)
2x6@60kg Inverted Calf Raises
2x6@50kg Donkeys
2x6@50kg Seated Calf Raises
4x6@30kg BB Deadlifts (bent knees)
2x45secs Hovers on mediball
30mins X-Trainer
felt real sluggish today but tried hard to push myself. Hopefully I'll feel better tomorrow. I hate feeling sick.
.
...feeling sonewhat better today. Bit light headed. 
gymmum
New member
Wednesday 7th Mar
Meal 1
1 cup rolled oats (dry measure)
125mls light soy milk
Protein shake w/water
20ml flaxseed oil
50ml black tea
cals 725 protein 46.5 carbs 35.4 fat 31.4
Meal 2
Protein shake w/ 250mls light soy milk
small apple
cals 250 protein 34.7 carbs 24.4 fat 2.4
Meal 3
200g chicken breast
2 cups salad
1 wholemael roll
1 small orange
50mls green tea
cals 600 protein 71.6 carbs 69.2 fat 12
Meal 4
Protein shake w/ 250ml light soy milk
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
cals 422 protein 39 carbs 37.4 fat 13
Meal 5
200g lean steak
250g green veg
50ml black tea
cals 309 protein 62.3 carbs 20 fat 9.6
Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat
40.5% protein
33% carbs
26.4% fat
Workout
Chest, Bi's & Abs
4x6@25kg Flat BB Bench Press
[email protected] Incline DB Press
3x6@20kg BB Curls (free bar)
[email protected] Alternate DB Curls
2x6@4kg Lat Rev Leg Raise
2x6@15kg Plate Crunch
2x45secs Transverse Hovers
30mins X-Trainer
Still feel out of sorts, but muddled through the day.
Day did get better as it went along.
.
Meal 1
1 cup rolled oats (dry measure)
125mls light soy milk
Protein shake w/water
20ml flaxseed oil
50ml black tea
cals 725 protein 46.5 carbs 35.4 fat 31.4
Meal 2
Protein shake w/ 250mls light soy milk
small apple
cals 250 protein 34.7 carbs 24.4 fat 2.4
Meal 3
200g chicken breast
2 cups salad
1 wholemael roll
1 small orange
50mls green tea
cals 600 protein 71.6 carbs 69.2 fat 12
Meal 4
Protein shake w/ 250ml light soy milk
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
cals 422 protein 39 carbs 37.4 fat 13
Meal 5
200g lean steak
250g green veg
50ml black tea
cals 309 protein 62.3 carbs 20 fat 9.6
Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat
40.5% protein
33% carbs
26.4% fat
Workout
Chest, Bi's & Abs
4x6@25kg Flat BB Bench Press
[email protected] Incline DB Press
3x6@20kg BB Curls (free bar)
[email protected] Alternate DB Curls
2x6@4kg Lat Rev Leg Raise
2x6@15kg Plate Crunch
2x45secs Transverse Hovers
30mins X-Trainer
Still feel out of sorts, but muddled through the day.
Day did get better as it went along.
.
gymmum
New member
Thursday 8th March
Meal 1
2 egg whites 1 whole egg
2 mushrooms
1/2 tomato
50ml black tea
10ml flaxseed oil
229 Cals 18 protein 3.3 carbs 14.5 fat
Meal 2
200g FF yoghurt
30 Almonds
1 medium banana
364 cals 16.8 protein 35.5 carbs 16.7 fat
Meal 3
100g chicken breast
2 cups salad
1 tblsp low fat dressing
1 small orange
50mls green tea
232 cals 30.7 protein 21.2 carbs 5.2 fat
Meal 4
Protein shake w/ 250ml soy milk 99% ff
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
422 cals 39 protein 37.4 carbs 13 fat
Meal 5
200g lean diced beef
250g green veg
50ml black tea
309 cals 62.3 protein 20 carbs 9.6 fat
Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat
38.9% protein
31.5% carbs
29.6% fat
Workout
Legs & Low Back
2x6@30kg BB Romanian Deadlifts
2x6@35kg Lying Leg Curls
2x6@60kg Inverted Calf Raises
2x6@80kg Donkey Calf Raises
2x6@40kg Seated Calf Raises
4x6@25kg BB Deadlifts (bent knees)
2x45secs Transverse Hovers
10min Rowing Machine
20min Treadmill
Feeling energized today.....
.
Meal 1
2 egg whites 1 whole egg
2 mushrooms
1/2 tomato
50ml black tea
10ml flaxseed oil
229 Cals 18 protein 3.3 carbs 14.5 fat
Meal 2
200g FF yoghurt
30 Almonds
1 medium banana
364 cals 16.8 protein 35.5 carbs 16.7 fat
Meal 3
100g chicken breast
2 cups salad
1 tblsp low fat dressing
1 small orange
50mls green tea
232 cals 30.7 protein 21.2 carbs 5.2 fat
Meal 4
Protein shake w/ 250ml soy milk 99% ff
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
422 cals 39 protein 37.4 carbs 13 fat
Meal 5
200g lean diced beef
250g green veg
50ml black tea
309 cals 62.3 protein 20 carbs 9.6 fat
Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat
38.9% protein
31.5% carbs
29.6% fat
Workout
Legs & Low Back
2x6@30kg BB Romanian Deadlifts
2x6@35kg Lying Leg Curls
2x6@60kg Inverted Calf Raises
2x6@80kg Donkey Calf Raises
2x6@40kg Seated Calf Raises
4x6@25kg BB Deadlifts (bent knees)
2x45secs Transverse Hovers
10min Rowing Machine
20min Treadmill
Feeling energized today.....
.
gymmum
New member
Friday 9th March
Meal 1
1 cup rolled oats (dry measure)
125mls light soy milk
Protein shake w/water
20ml flaxseed oil
50ml black tea
cals 725 protein 46.5 carbs 35.4 fat 31.4
Meal 2
Protein shake w/ 250mls light soy milk
small apple
cals 250 protein 34.7 carbs 24.4 fat 2.4
Meal 3
200g chicken breast
2 cups salad
1 wholemael roll
1 small orange
50mls green tea
cals 600 protein 71.6 carbs 69.2 fat 12
Meal 4
Protein shake w/ 250ml light soy milk
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
cals 422 protein 39 carbs 37.4 fat 13
Meal 5
200g lean steak
250g green veg
50ml black tea
cals 309 protein 62.3 carbs 20 fat 9.6
Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat
40.5% protein
33% carbs
26.4% fat
Workout
Chest, Bi's & Abs
4x6@25kg Flat BB Bench Press
[email protected] Incline DB Press
3x6@20kg BB Curls (free bar)
[email protected] Alternate DB Curls
2x6@4kg Lat Rev Leg Raise
2x6@15kg Plate Crunch
2x45secs Transverse Hovers
30mins X-Trainer
Mood is good today
.
Meal 1
1 cup rolled oats (dry measure)
125mls light soy milk
Protein shake w/water
20ml flaxseed oil
50ml black tea
cals 725 protein 46.5 carbs 35.4 fat 31.4
Meal 2
Protein shake w/ 250mls light soy milk
small apple
cals 250 protein 34.7 carbs 24.4 fat 2.4
Meal 3
200g chicken breast
2 cups salad
1 wholemael roll
1 small orange
50mls green tea
cals 600 protein 71.6 carbs 69.2 fat 12
Meal 4
Protein shake w/ 250ml light soy milk
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
cals 422 protein 39 carbs 37.4 fat 13
Meal 5
200g lean steak
250g green veg
50ml black tea
cals 309 protein 62.3 carbs 20 fat 9.6
Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat
40.5% protein
33% carbs
26.4% fat
Workout
Chest, Bi's & Abs
4x6@25kg Flat BB Bench Press
[email protected] Incline DB Press
3x6@20kg BB Curls (free bar)
[email protected] Alternate DB Curls
2x6@4kg Lat Rev Leg Raise
2x6@15kg Plate Crunch
2x45secs Transverse Hovers
30mins X-Trainer
Mood is good today
.
gymmum
New member
SATURDAY
10th March
Meal 1
2 slices wholemeal bread toasted
w/ 1 tblsp almond butter
protein shake w/ 250mls water
50mls green tea
cals 373 protein 39.65 carbs 26.4 fat 11.4
Meal 2
Protein shake w/ water
10mls flaxseed oil
cals 206 protein 30.3 carbs 0.4 fat 9.4
Meal 3
100g tuna
250g salad
40g cooked basmati rice
1 small apple
50mls green tea
cals 344 protein 36.9 carbs 52.4 fat 5.3
Meal 4
200g jalna FF natural yoghurt
30 almonds
1 medium banana
cals 364 protein 16.8 carbs 35.5 fat 16.7
Meal 5
200g chicken breast
250g green veg
50ml black tea
cals 309 protein 62.3 carbs 20 fat 9.6
Meal 6
protein shake w/ water
cals 181 protein 34.8 carbs 2.85 fat 3.3
Total cals for the day 1777
macros 45.4%/32.8%/21.8%
30mins pilates am
30mins kickboxing pm
.
10th March
Meal 1
2 slices wholemeal bread toasted
w/ 1 tblsp almond butter
protein shake w/ 250mls water
50mls green tea
cals 373 protein 39.65 carbs 26.4 fat 11.4
Meal 2
Protein shake w/ water
10mls flaxseed oil
cals 206 protein 30.3 carbs 0.4 fat 9.4
Meal 3
100g tuna
250g salad
40g cooked basmati rice
1 small apple
50mls green tea
cals 344 protein 36.9 carbs 52.4 fat 5.3
Meal 4
200g jalna FF natural yoghurt
30 almonds
1 medium banana
cals 364 protein 16.8 carbs 35.5 fat 16.7
Meal 5
200g chicken breast
250g green veg
50ml black tea
cals 309 protein 62.3 carbs 20 fat 9.6
Meal 6
protein shake w/ water
cals 181 protein 34.8 carbs 2.85 fat 3.3
Total cals for the day 1777
macros 45.4%/32.8%/21.8%
30mins pilates am
30mins kickboxing pm
.
gymmum
New member
Sunday
11 March
Meal 1
2 egg whites 1 whole egg
2 mushrooms
1/2 tomato
50ml black tea
10ml flaxseed oil
229 Cals 18 protein 3.3 carbs 14.5 fat
Meal 2
200g FF yoghurt
30 Almonds
1 medium banana
364 cals 16.8 protein 35.5 carbs 16.7 fat
Meal 3
100g chicken breast
2 cups salad
1 tblsp low fat dressing
1 small orange
50mls green tea
232 cals 30.7 protein 21.2 carbs 5.2 fat
Meal 4
Protein shake w/ 250ml soy milk 99% ff
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
422 cals 39 protein 37.4 carbs 13 fat
Meal 5
200g lean diced beef
250g green veg
50ml black tea
309 cals 62.3 protein 20 carbs 9.6 fat
Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat
MACROS
38.9% protein
31.5% carbs
29.6% fat
.
11 March
Meal 1
2 egg whites 1 whole egg
2 mushrooms
1/2 tomato
50ml black tea
10ml flaxseed oil
229 Cals 18 protein 3.3 carbs 14.5 fat
Meal 2
200g FF yoghurt
30 Almonds
1 medium banana
364 cals 16.8 protein 35.5 carbs 16.7 fat
Meal 3
100g chicken breast
2 cups salad
1 tblsp low fat dressing
1 small orange
50mls green tea
232 cals 30.7 protein 21.2 carbs 5.2 fat
Meal 4
Protein shake w/ 250ml soy milk 99% ff
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
422 cals 39 protein 37.4 carbs 13 fat
Meal 5
200g lean diced beef
250g green veg
50ml black tea
309 cals 62.3 protein 20 carbs 9.6 fat
Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat
MACROS
38.9% protein
31.5% carbs
29.6% fat
.
gymmum
New member
Monday 12th March
Meal 1
120g oats
125mls soy milk 99% FF
50mls black tea
442 cals
Meal 2
1 small apple
protein shake w/ 250mls soy milk 99% FF
249 cals
Meal 3
1 wholemeal roll
200g chicken breast grilled
2.5 cups salad
50mls black tea
Meal 4
1 small kiwi fruit
protein shake w/ 250mls FF 99% soy milk
2 rice cakes
1 tblspn almond butter
417 cals
Meal 5
200g lean diced beef
250g green veg
50mls black tea
303 cals
Meal 6
protein shake w/ water 250mls
123 cals
Total cals 2144
Macros p/c/f
40.6%/35.9%/22.5%
Workout
Back-Tri's-Abs
2x25@25kg Straight arm pulldowns
2x25@35kg Machine lat pulldowns
2x25@25kg Wide cable pulls
2x25@25kg High cable rows
2x25@30kg Wide plate lat pulldowns
2x25@12kg Tribar O/H extension
2x25@12kg Vbar O/H extension
2x25@25kg Rope pushdowns
2x25@6kg Smith rev leg raises
2x25@6kg Crunches (6kg medi ball)
2x45sec Hovers on medi ball (feet up)
cardio
30mins X-Trainer
Meal 1
120g oats
125mls soy milk 99% FF
50mls black tea
442 cals
Meal 2
1 small apple
protein shake w/ 250mls soy milk 99% FF
249 cals
Meal 3
1 wholemeal roll
200g chicken breast grilled
2.5 cups salad
50mls black tea
Meal 4
1 small kiwi fruit
protein shake w/ 250mls FF 99% soy milk
2 rice cakes
1 tblspn almond butter
417 cals
Meal 5
200g lean diced beef
250g green veg
50mls black tea
303 cals
Meal 6
protein shake w/ water 250mls
123 cals
Total cals 2144
Macros p/c/f
40.6%/35.9%/22.5%
Workout
Back-Tri's-Abs
2x25@25kg Straight arm pulldowns
2x25@35kg Machine lat pulldowns
2x25@25kg Wide cable pulls
2x25@25kg High cable rows
2x25@30kg Wide plate lat pulldowns
2x25@12kg Tribar O/H extension
2x25@12kg Vbar O/H extension
2x25@25kg Rope pushdowns
2x25@6kg Smith rev leg raises
2x25@6kg Crunches (6kg medi ball)
2x45sec Hovers on medi ball (feet up)
cardio
30mins X-Trainer
gymmum
New member
Tuesday 13th March
Meal 1
2 egg whites 1 whole egg
2 mushrooms
1/2 tomato
50ml black tea
10ml flaxseed oil
229 Cals 18 protein 3.3 carbs 14.5 fat
Meal 2
200g FF yoghurt
30 Almonds
1 medium banana
364 cals 16.8 protein 35.5 carbs 16.7 fat
Meal 3
100g chicken breast
2 cups salad
1 tblsp low fat dressing
1 small orange
50mls green tea
232 cals 30.7 protein 21.2 carbs 5.2 fat
Meal 4
Protein shake w/ 250ml soy milk 99% ff
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
422 cals 39 protein 37.4 carbs 13 fat
Meal 5
200g lean diced beef
250g green veg
50ml black tea
309 cals 62.3 protein 20 carbs 9.6 fat
Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat
macros
38.9% protein
31.5% carbs
29.6% fat
Workout
Legs, Calves & Low Back
2x6@110kg 45 degree leg press
2x6@50kg Deep BB Squats
2x6@40kg Smith Rev Lunges (alternate legs)
2x6@60kg Inverted Calf Raises
2x6@50kg Donkeys
2x6@50kg Seated Calf Raises
4x6@30kg BB Deadlifts (bent knees)
2x45secs Hovers on mediball
30mins X-Trainer
Meal 1
2 egg whites 1 whole egg
2 mushrooms
1/2 tomato
50ml black tea
10ml flaxseed oil
229 Cals 18 protein 3.3 carbs 14.5 fat
Meal 2
200g FF yoghurt
30 Almonds
1 medium banana
364 cals 16.8 protein 35.5 carbs 16.7 fat
Meal 3
100g chicken breast
2 cups salad
1 tblsp low fat dressing
1 small orange
50mls green tea
232 cals 30.7 protein 21.2 carbs 5.2 fat
Meal 4
Protein shake w/ 250ml soy milk 99% ff
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
422 cals 39 protein 37.4 carbs 13 fat
Meal 5
200g lean diced beef
250g green veg
50ml black tea
309 cals 62.3 protein 20 carbs 9.6 fat
Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat
macros
38.9% protein
31.5% carbs
29.6% fat
Workout
Legs, Calves & Low Back
2x6@110kg 45 degree leg press
2x6@50kg Deep BB Squats
2x6@40kg Smith Rev Lunges (alternate legs)
2x6@60kg Inverted Calf Raises
2x6@50kg Donkeys
2x6@50kg Seated Calf Raises
4x6@30kg BB Deadlifts (bent knees)
2x45secs Hovers on mediball
30mins X-Trainer
gymmum
New member
Wednesday 14th March
Meal 1
1 cup rolled oats (dry measure)
125mls light soy milk
Protein shake w/water
20ml flaxseed oil
50ml black tea
cals 725 protein 46.5 carbs 35.4 fat 31.4
Meal 2
Protein shake w/ 250mls light soy milk
small apple
cals 250 protein 34.7 carbs 24.4 fat 2.4
Meal 3
200g chicken breast
2 cups salad
1 wholemael roll
1 small orange
50mls green tea
cals 600 protein 71.6 carbs 69.2 fat 12
Meal 4
Protein shake w/ 250ml light soy milk
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
cals 422 protein 39 carbs 37.4 fat 13
Meal 5
200g lean steak
250g green veg
50ml black tea
cals 309 protein 62.3 carbs 20 fat 9.6
Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat
40.5% protein
33% carbs
26.4% fat
Workout
Chest, Bi's & Abs
4x6@25kg Flat BB Bench Press
[email protected] Incline DB Press
3x6@20kg BB Curls (free bar)
[email protected] Alternate DB Curls
2x6@4kg Lat Rev Leg Raise
2x6@15kg Plate Crunch
2x45secs Transverse Hovers
30mins X-Trainer
Meal 1
1 cup rolled oats (dry measure)
125mls light soy milk
Protein shake w/water
20ml flaxseed oil
50ml black tea
cals 725 protein 46.5 carbs 35.4 fat 31.4
Meal 2
Protein shake w/ 250mls light soy milk
small apple
cals 250 protein 34.7 carbs 24.4 fat 2.4
Meal 3
200g chicken breast
2 cups salad
1 wholemael roll
1 small orange
50mls green tea
cals 600 protein 71.6 carbs 69.2 fat 12
Meal 4
Protein shake w/ 250ml light soy milk
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
cals 422 protein 39 carbs 37.4 fat 13
Meal 5
200g lean steak
250g green veg
50ml black tea
cals 309 protein 62.3 carbs 20 fat 9.6
Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat
40.5% protein
33% carbs
26.4% fat
Workout
Chest, Bi's & Abs
4x6@25kg Flat BB Bench Press
[email protected] Incline DB Press
3x6@20kg BB Curls (free bar)
[email protected] Alternate DB Curls
2x6@4kg Lat Rev Leg Raise
2x6@15kg Plate Crunch
2x45secs Transverse Hovers
30mins X-Trainer
gymmum
New member
Thursday 15th March
Meal 1
2 egg whites 1 whole egg
2 mushrooms
1/2 tomato
50ml black tea
10ml flaxseed oil
229 Cals 18 protein 3.3 carbs 14.5 fat
Meal 2
200g FF yoghurt
30 Almonds
1 medium banana
364 cals 16.8 protein 35.5 carbs 16.7 fat
Meal 3
100g chicken breast
2 cups salad
1 tblsp low fat dressing
1 small orange
50mls green tea
232 cals 30.7 protein 21.2 carbs 5.2 fat
Meal 4
Protein shake w/ 250ml soy milk 99% ff
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
422 cals 39 protein 37.4 carbs 13 fat
Meal 5
200g lean diced beef
250g green veg
50ml black tea
309 cals 62.3 protein 20 carbs 9.6 fat
Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat
38.9% protein
31.5% carbs
29.6% fat
Workout
Legs & Low Back
2x6@30kg BB Romanian Deadlifts
2x6@35kg Lying Leg Curls
2x6@60kg Inverted Calf Raises
2x6@80kg Donkey Calf Raises
2x6@40kg Seated Calf Raises
4x6@25kg BB Deadlifts (bent knees)
2x45secs Transverse Hovers
10min Rowing Machine
20min Treadmill
Meal 1
2 egg whites 1 whole egg
2 mushrooms
1/2 tomato
50ml black tea
10ml flaxseed oil
229 Cals 18 protein 3.3 carbs 14.5 fat
Meal 2
200g FF yoghurt
30 Almonds
1 medium banana
364 cals 16.8 protein 35.5 carbs 16.7 fat
Meal 3
100g chicken breast
2 cups salad
1 tblsp low fat dressing
1 small orange
50mls green tea
232 cals 30.7 protein 21.2 carbs 5.2 fat
Meal 4
Protein shake w/ 250ml soy milk 99% ff
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
422 cals 39 protein 37.4 carbs 13 fat
Meal 5
200g lean diced beef
250g green veg
50ml black tea
309 cals 62.3 protein 20 carbs 9.6 fat
Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat
38.9% protein
31.5% carbs
29.6% fat
Workout
Legs & Low Back
2x6@30kg BB Romanian Deadlifts
2x6@35kg Lying Leg Curls
2x6@60kg Inverted Calf Raises
2x6@80kg Donkey Calf Raises
2x6@40kg Seated Calf Raises
4x6@25kg BB Deadlifts (bent knees)
2x45secs Transverse Hovers
10min Rowing Machine
20min Treadmill
gymmum
New member
Friday 16th March
Meal 1
1 cup rolled oats (dry measure)
125mls light soy milk
Protein shake w/water
20ml flaxseed oil
50ml black tea
cals 725 protein 46.5 carbs 35.4 fat 31.4
Meal 2
Protein shake w/ 250mls light soy milk
small apple
cals 250 protein 34.7 carbs 24.4 fat 2.4
Meal 3
200g chicken breast
2 cups salad
1 wholemael roll
1 small orange
50mls green tea
cals 600 protein 71.6 carbs 69.2 fat 12
Meal 4
Protein shake w/ 250ml light soy milk
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
cals 422 protein 39 carbs 37.4 fat 13
Meal 5
200g lean steak
250g green veg
50ml black tea
cals 309 protein 62.3 carbs 20 fat 9.6
Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat
40.5% protein
33% carbs
26.4% fat
Workout
Chest, Bi's & Abs
4x6@25kg Flat BB Bench Press
[email protected] Incline DB Press
3x6@20kg BB Curls (free bar)
[email protected] Alternate DB Curls
2x6@4kg Lat Rev Leg Raise
2x6@15kg Plate Crunch
2x45secs Transverse Hovers
30mins X-Trainer
Meal 1
1 cup rolled oats (dry measure)
125mls light soy milk
Protein shake w/water
20ml flaxseed oil
50ml black tea
cals 725 protein 46.5 carbs 35.4 fat 31.4
Meal 2
Protein shake w/ 250mls light soy milk
small apple
cals 250 protein 34.7 carbs 24.4 fat 2.4
Meal 3
200g chicken breast
2 cups salad
1 wholemael roll
1 small orange
50mls green tea
cals 600 protein 71.6 carbs 69.2 fat 12
Meal 4
Protein shake w/ 250ml light soy milk
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
cals 422 protein 39 carbs 37.4 fat 13
Meal 5
200g lean steak
250g green veg
50ml black tea
cals 309 protein 62.3 carbs 20 fat 9.6
Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat
40.5% protein
33% carbs
26.4% fat
Workout
Chest, Bi's & Abs
4x6@25kg Flat BB Bench Press
[email protected] Incline DB Press
3x6@20kg BB Curls (free bar)
[email protected] Alternate DB Curls
2x6@4kg Lat Rev Leg Raise
2x6@15kg Plate Crunch
2x45secs Transverse Hovers
30mins X-Trainer
gymmum
New member
Saturday 17th March
Meal 1
2 slices wholemeal bread toasted
w/ 1 tblsp almond butter
protein shake w/ 250mls water
50mls green tea
cals 373 protein 39.65 carbs 26.4 fat 11.4
Meal 2
Protein shake w/ water
10mls flaxseed oil
cals 206 protein 30.3 carbs 0.4 fat 9.4
Meal 3
100g tuna
250g salad
40g cooked basmati rice
1 small apple
50mls green tea
cals 344 protein 36.9 carbs 52.4 fat 5.3
Meal 4
200g jalna FF natural yoghurt
30 almonds
1 medium banana
cals 364 protein 16.8 carbs 35.5 fat 16.7
Meal 5
200g chicken breast
250g green veg
50ml black tea
cals 309 protein 62.3 carbs 20 fat 9.6
Meal 6
protein shake w/ water
cals 181 protein 34.8 carbs 2.85 fat 3.3
Total cals for the day 1777
macros 45.4%/32.8%/21.8%
30mins pilates am
30mins kickboxing pm
Meal 1
2 slices wholemeal bread toasted
w/ 1 tblsp almond butter
protein shake w/ 250mls water
50mls green tea
cals 373 protein 39.65 carbs 26.4 fat 11.4
Meal 2
Protein shake w/ water
10mls flaxseed oil
cals 206 protein 30.3 carbs 0.4 fat 9.4
Meal 3
100g tuna
250g salad
40g cooked basmati rice
1 small apple
50mls green tea
cals 344 protein 36.9 carbs 52.4 fat 5.3
Meal 4
200g jalna FF natural yoghurt
30 almonds
1 medium banana
cals 364 protein 16.8 carbs 35.5 fat 16.7
Meal 5
200g chicken breast
250g green veg
50ml black tea
cals 309 protein 62.3 carbs 20 fat 9.6
Meal 6
protein shake w/ water
cals 181 protein 34.8 carbs 2.85 fat 3.3
Total cals for the day 1777
macros 45.4%/32.8%/21.8%
30mins pilates am
30mins kickboxing pm
gymmum
New member
Sunday
18 March
Meal 1
2 egg whites 1 whole egg
2 mushrooms
1/2 tomato
50ml black tea
10ml flaxseed oil
229 Cals 18 protein 3.3 carbs 14.5 fat
Meal 2
200g FF yoghurt
30 Almonds
1 medium banana
364 cals 16.8 protein 35.5 carbs 16.7 fat
Meal 3
100g chicken breast
2 cups salad
1 tblsp low fat dressing
1 small orange
50mls green tea
232 cals 30.7 protein 21.2 carbs 5.2 fat
Meal 4
Protein shake w/ 250ml soy milk 99% ff
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
422 cals 39 protein 37.4 carbs 13 fat
Meal 5
200g lean diced beef
250g green veg
50ml black tea
309 cals 62.3 protein 20 carbs 9.6 fat
Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat
MACROS
38.9% protein
31.5% carbs
29.6% fat
Workout
40min brisk walk am
30mins pilates
18 March
Meal 1
2 egg whites 1 whole egg
2 mushrooms
1/2 tomato
50ml black tea
10ml flaxseed oil
229 Cals 18 protein 3.3 carbs 14.5 fat
Meal 2
200g FF yoghurt
30 Almonds
1 medium banana
364 cals 16.8 protein 35.5 carbs 16.7 fat
Meal 3
100g chicken breast
2 cups salad
1 tblsp low fat dressing
1 small orange
50mls green tea
232 cals 30.7 protein 21.2 carbs 5.2 fat
Meal 4
Protein shake w/ 250ml soy milk 99% ff
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
422 cals 39 protein 37.4 carbs 13 fat
Meal 5
200g lean diced beef
250g green veg
50ml black tea
309 cals 62.3 protein 20 carbs 9.6 fat
Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat
MACROS
38.9% protein
31.5% carbs
29.6% fat
Workout
40min brisk walk am
30mins pilates
gymmum
New member
Monday 19th March
Meal 1
120g oats
125mls soy milk 99% FF
50mls black tea
442 cals
Meal 2
1 small apple
protein shake w/ 250mls soy milk 99% FF
249 cals
Meal 3
1 wholemeal roll
200g chicken breast grilled
2.5 cups salad
50mls black tea
Meal 4
1 small kiwi fruit
protein shake w/ 250mls FF 99% soy milk
2 rice cakes
1 tblspn almond butter
417 cals
Meal 5
200g lean diced beef
250g green veg
50mls black tea
303 cals
Meal 6
protein shake w/ water 250mls
123 cals
Total cals 2144
Macros p/c/f
40.6%/35.9%/22.5%
Workout
Back-Tri's-Abs
2x25@25kg Straight arm pulldowns
2x25@35kg Machine lat pulldowns
2x25@25kg Wide cable pulls
2x25@25kg High cable rows
2x25@30kg Wide plate lat pulldowns
2x25@12kg Tribar O/H extension
2x25@12kg Vbar O/H extension
2x25@25kg Rope pushdowns
2x25@6kg Smith rev leg raises
2x25@6kg Crunches (6kg medi ball)
2x45sec Hovers on medi ball (feet up)
cardio
30mins X-Trainer
Meal 1
120g oats
125mls soy milk 99% FF
50mls black tea
442 cals
Meal 2
1 small apple
protein shake w/ 250mls soy milk 99% FF
249 cals
Meal 3
1 wholemeal roll
200g chicken breast grilled
2.5 cups salad
50mls black tea
Meal 4
1 small kiwi fruit
protein shake w/ 250mls FF 99% soy milk
2 rice cakes
1 tblspn almond butter
417 cals
Meal 5
200g lean diced beef
250g green veg
50mls black tea
303 cals
Meal 6
protein shake w/ water 250mls
123 cals
Total cals 2144
Macros p/c/f
40.6%/35.9%/22.5%
Workout
Back-Tri's-Abs
2x25@25kg Straight arm pulldowns
2x25@35kg Machine lat pulldowns
2x25@25kg Wide cable pulls
2x25@25kg High cable rows
2x25@30kg Wide plate lat pulldowns
2x25@12kg Tribar O/H extension
2x25@12kg Vbar O/H extension
2x25@25kg Rope pushdowns
2x25@6kg Smith rev leg raises
2x25@6kg Crunches (6kg medi ball)
2x45sec Hovers on medi ball (feet up)
cardio
30mins X-Trainer
gymmum
New member
Tuesday 20th March
Meal 1
2 egg whites 1 whole egg
2 mushrooms
50ml black tea
10ml flaxseed oil
229 Cals 18 protein 3.3 carbs 14.5 fat
Meal 2
200g FF yoghurt
30 Almonds
1 medium banana
364 cals 16.8 protein 35.5 carbs 16.7 fat
Meal 3
100g chicken breast
2 cups salad
1 tblsp low fat dressing
1 small orange
50mls green tea
232 cals 30.7 protein 21.2 carbs 5.2 fat
Meal 4
Protein shake w/ 250ml soy milk 99% ff
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
422 cals 39 protein 37.4 carbs 13 fat
Meal 5
200g lean diced beef
250g green veg
50ml black tea
309 cals 62.3 protein 20 carbs 9.6 fat
Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat
38.9% protein
31.5% carbs
29.6% fat
1643 cals
Workout
Legs, Calves & Abs
all Matrix for 15 of 25
all sets are 2 set x 25 reps
80kg (176lbs) 45 degree leg press
80kg (176lbs) Hack Squats
90kg (198lbs) Inverted Leg Press
30kg (66lbs) Leg Extension
100kg (220lbs) Hack Calf Raise
80kg (176lbs) 45 degree Toe Press
40kg (88lbs) Seated Calf Raises
10kg (22lbs) Hyper Extensions
2kg (4.5) Leg Raises (Roman Chair)
Hovers 60secs feet up balance on medi ball
Now I'm stuffed, need rest....................feel good though
These Matrixs' are really tough...lucky only for this week.
There you go T-Cake converted just for you. (the best I could)
Also stats for this week are
height 5'4"
weight 62kg (136.6lbs)
Girths
this is drop since last weeks measurements
bicep -0.5cms (0.19")
Chest - 3cms (1.18")
Waist -6cms (2.36")
R Thigh -4cms (1.57")
R Calf - -2cms (0.78")
Hips - 2cms (0.78")
Skinfolds
R Tricep 8mm (0.31")
R Bicep 4mm (0.15")
R Suscapular 10mm (0.39")
R Suprailiac 4mm (0.15")
Total 26mm (1.02")
Bodyfat % 19.4 down by 5.5%
Not bad for 1 week !!!!!!!!!!!! YYYYYYYAAAAAAAAAAYYYYYYYYYY!!!!!!!!!!
Meal 1
2 egg whites 1 whole egg
2 mushrooms
50ml black tea
10ml flaxseed oil
229 Cals 18 protein 3.3 carbs 14.5 fat
Meal 2
200g FF yoghurt
30 Almonds
1 medium banana
364 cals 16.8 protein 35.5 carbs 16.7 fat
Meal 3
100g chicken breast
2 cups salad
1 tblsp low fat dressing
1 small orange
50mls green tea
232 cals 30.7 protein 21.2 carbs 5.2 fat
Meal 4
Protein shake w/ 250ml soy milk 99% ff
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
422 cals 39 protein 37.4 carbs 13 fat
Meal 5
200g lean diced beef
250g green veg
50ml black tea
309 cals 62.3 protein 20 carbs 9.6 fat
Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat
38.9% protein
31.5% carbs
29.6% fat
1643 cals
Workout
Legs, Calves & Abs
all Matrix for 15 of 25
all sets are 2 set x 25 reps
80kg (176lbs) 45 degree leg press
80kg (176lbs) Hack Squats
90kg (198lbs) Inverted Leg Press
30kg (66lbs) Leg Extension
100kg (220lbs) Hack Calf Raise
80kg (176lbs) 45 degree Toe Press
40kg (88lbs) Seated Calf Raises
10kg (22lbs) Hyper Extensions
2kg (4.5) Leg Raises (Roman Chair)
Hovers 60secs feet up balance on medi ball
Now I'm stuffed, need rest....................feel good though
These Matrixs' are really tough...lucky only for this week.
There you go T-Cake converted just for you. (the best I could)
Also stats for this week are
height 5'4"
weight 62kg (136.6lbs)
Girths
this is drop since last weeks measurements
bicep -0.5cms (0.19")
Chest - 3cms (1.18")
Waist -6cms (2.36")
R Thigh -4cms (1.57")
R Calf - -2cms (0.78")
Hips - 2cms (0.78")
Skinfolds
R Tricep 8mm (0.31")
R Bicep 4mm (0.15")
R Suscapular 10mm (0.39")
R Suprailiac 4mm (0.15")
Total 26mm (1.02")
Bodyfat % 19.4 down by 5.5%
Not bad for 1 week !!!!!!!!!!!! YYYYYYYAAAAAAAAAAYYYYYYYYYY!!!!!!!!!!
gymmum
New member
Wednesday 21st March
Meal 1
1 cup rolled oats (dry measure)
125mls light soy milk
20ml flaxseed oil
50ml black tea
cals 597 protein 16.2 carbs 35 fat 31
Meal 2
Protein shake w/ 250mls light soy milk
small apple
cals 250 protein 34.7 carbs 24.4 fat 2.4
Meal 3
200g chicken breast
2 cups salad
1 wholemael roll
1 small orange
50mls green tea
cals 600 protein 71.6 carbs 69.2 fat 12
Meal 4
Protein shake w/ 250ml light soy milk
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
cals 422 protein 39 carbs 37.4 fat 13
Meal 5
200g lean steak
250g green veg
50ml black tea
cals 309 protein 62.3 carbs 20 fat 9.6
Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat
40.5% protein
33% carbs
26.4% fat
Workout
Shoulders & Abs
all 2 sets x 25reps Matrix
DB Arnold Press @ 9.5kg (20.9lbs)
BB Upright Rows (close grip) 20kg (44lbs)
Machine Shoulder Press 30kg (66lbs)
DB Side Raises 4kg (9lbs)
DB Rotor Cuff (lying) 6kg (13lbs)
Smith Rev Leg Raises 4kg (9lbs)
Crunches (feet up w/ 6kg mediball) (13lbs)
Hovers 60 secs
30min treadmill 5 incline @ 5.7
.
Meal 1
1 cup rolled oats (dry measure)
125mls light soy milk
20ml flaxseed oil
50ml black tea
cals 597 protein 16.2 carbs 35 fat 31
Meal 2
Protein shake w/ 250mls light soy milk
small apple
cals 250 protein 34.7 carbs 24.4 fat 2.4
Meal 3
200g chicken breast
2 cups salad
1 wholemael roll
1 small orange
50mls green tea
cals 600 protein 71.6 carbs 69.2 fat 12
Meal 4
Protein shake w/ 250ml light soy milk
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
cals 422 protein 39 carbs 37.4 fat 13
Meal 5
200g lean steak
250g green veg
50ml black tea
cals 309 protein 62.3 carbs 20 fat 9.6
Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat
40.5% protein
33% carbs
26.4% fat
Workout
Shoulders & Abs
all 2 sets x 25reps Matrix
DB Arnold Press @ 9.5kg (20.9lbs)
BB Upright Rows (close grip) 20kg (44lbs)
Machine Shoulder Press 30kg (66lbs)
DB Side Raises 4kg (9lbs)
DB Rotor Cuff (lying) 6kg (13lbs)
Smith Rev Leg Raises 4kg (9lbs)
Crunches (feet up w/ 6kg mediball) (13lbs)
Hovers 60 secs
30min treadmill 5 incline @ 5.7
.
gymmum
New member
Thursday 22nd March
Meal 1
2 egg whites 1 whole egg
2 mushrooms
1/2 tomato
50ml black tea
10ml flaxseed oil
229 Cals 18 protein 3.3 carbs 14.5 fat
Meal 2
200g FF yoghurt
30 Almonds
1 medium banana
364 cals 16.8 protein 35.5 carbs 16.7 fat
Meal 3
100g chicken breast
2 cups salad
1 tblsp low fat dressing
1 small orange
50mls green tea
232 cals 30.7 protein 21.2 carbs 5.2 fat
Meal 4
Protein shake w/ 250ml soy milk 99% ff
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
422 cals 39 protein 37.4 carbs 13 fat
Meal 5
200g lean diced beef
250g green veg
50ml black tea
309 cals 62.3 protein 20 carbs 9.6 fat
Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat
38.9% protein
31.5% carbs
29.6% fat
Workout
Hamstrings Calves & Lower Back
All 2x25 Matrix
DB Rom D-Lift Toes Up@ 66
Lying Leg Curls @ 55
Seated Leg Curls @ 55
Straight Leg Cable @ 48
Hack Calf Raise @ 198
Donkeys @ 176
Seated Calves @ 77
Roman Chair @ 9
Prone Bakc Ext @ 22
Raised Hovers @ 60 secs
AM 30min X-Trainer L-7
.
Meal 1
2 egg whites 1 whole egg
2 mushrooms
1/2 tomato
50ml black tea
10ml flaxseed oil
229 Cals 18 protein 3.3 carbs 14.5 fat
Meal 2
200g FF yoghurt
30 Almonds
1 medium banana
364 cals 16.8 protein 35.5 carbs 16.7 fat
Meal 3
100g chicken breast
2 cups salad
1 tblsp low fat dressing
1 small orange
50mls green tea
232 cals 30.7 protein 21.2 carbs 5.2 fat
Meal 4
Protein shake w/ 250ml soy milk 99% ff
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
422 cals 39 protein 37.4 carbs 13 fat
Meal 5
200g lean diced beef
250g green veg
50ml black tea
309 cals 62.3 protein 20 carbs 9.6 fat
Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat
38.9% protein
31.5% carbs
29.6% fat
Workout
Hamstrings Calves & Lower Back
All 2x25 Matrix
DB Rom D-Lift Toes Up@ 66
Lying Leg Curls @ 55
Seated Leg Curls @ 55
Straight Leg Cable @ 48
Hack Calf Raise @ 198
Donkeys @ 176
Seated Calves @ 77
Roman Chair @ 9
Prone Bakc Ext @ 22
Raised Hovers @ 60 secs
AM 30min X-Trainer L-7
.
gymmum
New member
Friday 23rd March
Meal 1
1 cup rolled oats (dry measure)
125mls light soy milk
20ml flaxseed oil
50ml black tea
cals 597 protein 16.2 carbs 35 fat 31
Meal 2
Protein shake w/ 250mls light soy milk
small apple
cals 250 protein 34.7 carbs 24.4 fat 2.4
Meal 3
200g chicken breast
2 cups salad
1 wholemael roll
1 small orange
50mls green tea
cals 600 protein 71.6 carbs 69.2 fat 12
Meal 4
Protein shake w/ 250ml light soy milk
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
cals 422 protein 39 carbs 37.4 fat 13
Meal 5
200g lean steak
250g green veg
50ml black tea
cals 309 protein 62.3 carbs 20 fat 9.6
Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat
40.5% protein
33% carbs
26.4% fat
Workout
Chest-Bi's-Abs
2 sets x 25 reps Matrix
Flat Smith Press @ 22
Incline DB flyes @ 20
Machine Flat Chest Press @ 44
Cable Flyes @ 44
Incline DB Curls @ 21
Ezy BB Preachers @ 30
Seated Cable Curls @ 22
Smith rev Leg raises @ 9
Feet up crunches @ 13
Hovers 60 secs feet up
Am cardio of 20mins treadmill @ 5.7 incline 5
10mins rowing machine.
We have a new rowing machine at my gym and it's so cool. It has this little fish game on it. The faster you row you can eat the little fish, if you slow down the little fish come after you (the big fish). funny game but keeps you moving....
.
Meal 1
1 cup rolled oats (dry measure)
125mls light soy milk
20ml flaxseed oil
50ml black tea
cals 597 protein 16.2 carbs 35 fat 31
Meal 2
Protein shake w/ 250mls light soy milk
small apple
cals 250 protein 34.7 carbs 24.4 fat 2.4
Meal 3
200g chicken breast
2 cups salad
1 wholemael roll
1 small orange
50mls green tea
cals 600 protein 71.6 carbs 69.2 fat 12
Meal 4
Protein shake w/ 250ml light soy milk
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
cals 422 protein 39 carbs 37.4 fat 13
Meal 5
200g lean steak
250g green veg
50ml black tea
cals 309 protein 62.3 carbs 20 fat 9.6
Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat
40.5% protein
33% carbs
26.4% fat
Workout
Chest-Bi's-Abs
2 sets x 25 reps Matrix
Flat Smith Press @ 22
Incline DB flyes @ 20
Machine Flat Chest Press @ 44
Cable Flyes @ 44
Incline DB Curls @ 21
Ezy BB Preachers @ 30
Seated Cable Curls @ 22
Smith rev Leg raises @ 9
Feet up crunches @ 13
Hovers 60 secs feet up
Am cardio of 20mins treadmill @ 5.7 incline 5
10mins rowing machine.
We have a new rowing machine at my gym and it's so cool. It has this little fish game on it. The faster you row you can eat the little fish, if you slow down the little fish come after you (the big fish). funny game but keeps you moving....
.
gymmum
New member
Saturday 24th March
Meal 1
2 slices wholemeal bread toasted
w/ 1 tblsp almond butter
protein shake w/ 250mls water
50mls green tea
cals 373 protein 39.65 carbs 26.4 fat 11.4
Meal 2
Protein shake w/ water
10mls flaxseed oil
cals 206 protein 30.3 carbs 0.4 fat 9.4
Meal 3
100g tuna
250g salad
40g cooked basmati rice
1 small apple
50mls green tea
cals 344 protein 36.9 carbs 52.4 fat 5.3
Meal 4
200g jalna FF natural yoghurt
30 almonds
1 medium banana
cals 364 protein 16.8 carbs 35.5 fat 16.7
Meal 5
200g chicken breast
250g green veg
50ml black tea
cals 309 protein 62.3 carbs 20 fat 9.6
Meal 6
protein shake w/ water
cals 181 protein 34.8 carbs 2.85 fat 3.3
Total cals for the day 1777
macros 45.4%/32.8%/21.8%
30mins pilates am
30mins kickboxing pm
Pretty quiet day today, kids had friends over all day..oh...and the fights after their friends had left arghhhh!!!! I have a major headache.
.
Meal 1
2 slices wholemeal bread toasted
w/ 1 tblsp almond butter
protein shake w/ 250mls water
50mls green tea
cals 373 protein 39.65 carbs 26.4 fat 11.4
Meal 2
Protein shake w/ water
10mls flaxseed oil
cals 206 protein 30.3 carbs 0.4 fat 9.4
Meal 3
100g tuna
250g salad
40g cooked basmati rice
1 small apple
50mls green tea
cals 344 protein 36.9 carbs 52.4 fat 5.3
Meal 4
200g jalna FF natural yoghurt
30 almonds
1 medium banana
cals 364 protein 16.8 carbs 35.5 fat 16.7
Meal 5
200g chicken breast
250g green veg
50ml black tea
cals 309 protein 62.3 carbs 20 fat 9.6
Meal 6
protein shake w/ water
cals 181 protein 34.8 carbs 2.85 fat 3.3
Total cals for the day 1777
macros 45.4%/32.8%/21.8%
30mins pilates am
30mins kickboxing pm
Pretty quiet day today, kids had friends over all day..oh...and the fights after their friends had left arghhhh!!!! I have a major headache.
.
++ vibes to extinguish that headache!
about the body fat dropping... you saw my last pics and i leaned out with the BF going up.. take pics, & taped measurements... its how you LOOK not necessarily about that #... a few trainers and seasoned competitors recently really helped put things in perspective for me with that %...
Youre on the right track...
about the body fat dropping... you saw my last pics and i leaned out with the BF going up.. take pics, & taped measurements... its how you LOOK not necessarily about that #... a few trainers and seasoned competitors recently really helped put things in perspective for me with that %...
Youre on the right track...
gymmum
New member
*Bunny* said:++ vibes to extinguish that headache!
about the body fat dropping... you saw my last pics and i leaned out with the BF going up.. take pics, & taped measurements... its how you LOOK not necessarily about that #... a few trainers and seasoned competitors recently really helped put things in perspective for me with that %...
Youre on the right track...
Thanks Buns
My % has dropped a little. Measurements have dropped all over from between 2-6cms which is good. Strength is up. Hit a PB on Friday. Yeah me.
My trainer wants me below 10% at comp time. My last comp I came in at a high 14%. You can see in my comp pics I was still rather fatty in upper legs. I put that down to post baby fat. This yr i want to come in at a max of 12%.
But in order to get that low I need to drop some fat now. Does that make sense? I'm currently trying to add some muscle so not loosing much with no cardio at the moment. I have to get more blood work done in the next couple of weeks, then I'll know whether to tweek diet a bit more or not. I'm flying alone this yr with only monthly updates to my trainer who is a fair distance away. So I check in with him every month and he changes things to suit what is or is not happening, but I really need that someone there to give me that push while at the gym itself.
I will be posting pics tomorrow night along with new measurements and a BF%.
gymmum
New member
Sunday
25th March
Meal 1
2 egg whites 1 whole egg
2 mushrooms
1/2 tomato
50ml black tea
10ml flaxseed oil
229 Cals 18 protein 3.3 carbs 14.5 fat
Meal 2
200g FF yoghurt
30 Almonds
1 medium banana
364 cals 16.8 protein 35.5 carbs 16.7 fat
Meal 3
100g chicken breast
2 cups salad
1 tblsp low fat dressing
1 small orange
50mls green tea
232 cals 30.7 protein 21.2 carbs 5.2 fat
Meal 4
Protein shake w/ 250ml soy milk 99% ff
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
422 cals 39 protein 37.4 carbs 13 fat
Meal 5
200g lean diced beef
250g green veg
50ml black tea
309 cals 62.3 protein 20 carbs 9.6 fat
Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat
MACROS
38.9% protein
31.5% carbs
29.6% fat
Workout
40min brisk walk am
30mins pilates
25th March
Meal 1
2 egg whites 1 whole egg
2 mushrooms
1/2 tomato
50ml black tea
10ml flaxseed oil
229 Cals 18 protein 3.3 carbs 14.5 fat
Meal 2
200g FF yoghurt
30 Almonds
1 medium banana
364 cals 16.8 protein 35.5 carbs 16.7 fat
Meal 3
100g chicken breast
2 cups salad
1 tblsp low fat dressing
1 small orange
50mls green tea
232 cals 30.7 protein 21.2 carbs 5.2 fat
Meal 4
Protein shake w/ 250ml soy milk 99% ff
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
422 cals 39 protein 37.4 carbs 13 fat
Meal 5
200g lean diced beef
250g green veg
50ml black tea
309 cals 62.3 protein 20 carbs 9.6 fat
Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat
MACROS
38.9% protein
31.5% carbs
29.6% fat
Workout
40min brisk walk am
30mins pilates
gymmum
New member
Monday 26th March
Meal 1
oats
soy milk 99% FF
black tea
442 cals
Meal 2
apple
protein shake w/ soy milk 99% FF
249 cals
Meal 3
1 wholemeal roll
chicken breast grilled
salad
black tea
Meal 4
kiwi fruit
protein shake w/ FF 99% soy milk
rice cakes
almond butter
417 cals
Meal 5
diced beef
green veg
black tea
303 cals
Meal 6
protein shake w/ water
123 cals
Total cals 2144
Macros p/c/f
40.6%/35.9%/22.5%
Meal 1
oats
soy milk 99% FF
black tea
442 cals
Meal 2
apple
protein shake w/ soy milk 99% FF
249 cals
Meal 3
1 wholemeal roll
chicken breast grilled
salad
black tea
Meal 4
kiwi fruit
protein shake w/ FF 99% soy milk
rice cakes
almond butter
417 cals
Meal 5
diced beef
green veg
black tea
303 cals
Meal 6
protein shake w/ water
123 cals
Total cals 2144
Macros p/c/f
40.6%/35.9%/22.5%
gymmum
New member
Tuesday 27th March
Meal 1
2 egg whites 1 whole
black tea
10ml flaxseed oil
229 Cals 18 protein 3.3 carbs 14.5 fat
Meal 2
200g FF yoghurt
30 Almonds
1 medium banana
364 cals 16.8 protein 35.5 carbs 16.7 fat
Meal 3
chicken breast
salad
low fat dressing
orange
green tea
232 cals 30.7 protein 21.2 carbs 5.2 fat
Workout
Legs-Low Back
2x6@308lbs PB 45 Degree Leg Press
2x6@88lbs Deep BB Squats
2x6@132lbs PB Squats
2x12@88lbs PB Rev Smith Lunges
2x12@154lbs PB Smith Inverted Calves
45x12@286lbs PB Donkey Calves
4x6@110lbs PB BB Deadlifts (bent knees)
80 secs Hovers raised PB
Hit all personal bests today. I'm so stoked at the effort put in today and hope to better these next week.
Will log rest of meals as day goes on.
I'm already sore but feel excellent today.
.
Meal 1
2 egg whites 1 whole
black tea
10ml flaxseed oil
229 Cals 18 protein 3.3 carbs 14.5 fat
Meal 2
200g FF yoghurt
30 Almonds
1 medium banana
364 cals 16.8 protein 35.5 carbs 16.7 fat
Meal 3
chicken breast
salad
low fat dressing
orange
green tea
232 cals 30.7 protein 21.2 carbs 5.2 fat
Workout
Legs-Low Back
2x6@308lbs PB 45 Degree Leg Press
2x6@88lbs Deep BB Squats
2x6@132lbs PB Squats
2x12@88lbs PB Rev Smith Lunges
2x12@154lbs PB Smith Inverted Calves
45x12@286lbs PB Donkey Calves
4x6@110lbs PB BB Deadlifts (bent knees)
80 secs Hovers raised PB
Hit all personal bests today. I'm so stoked at the effort put in today and hope to better these next week.
Will log rest of meals as day goes on.
I'm already sore but feel excellent today.
.
gymmum
New member
Wednesday 28th March
Meal 1
120g oats
125mls soy milk 99% FF
50mls black tea
442 cals
Meal 2
1 small apple
protein shake w/ 250mls soy milk 99% FF
249 cals
Meal 3
1 wholemeal roll
200g chicken breast grilled
2.5 cups salad
50mls black tea
Meal 4
Protein shake w/ 250ml light soy milk
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
cals 422 protein 39 carbs 37.4 fat 13
Meal 5
200g lean steak
250g green veg
50ml black tea
cals 309 protein 62.3 carbs 20 fat 9.6
Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat
40.5% protein
33% carbs
26.4% fat
Workout
Shoulders-Chest-Bi's & Abs
4x6@55lbs PB Standing BB Press (front)
4x6@55lbs BB Upright Rows (close)
4x6@34lbs Smith Front Press
4x6@66lbs Flat BB Bech Press
[email protected] Incline DB Press
4x6@86lbs PB Machine Bicep Curls
4x6@27lbs Alternate DB Curls
4x8@13lbs Lat Rev Leg Raises
[email protected] PB Machine Crunches
Hovers raised 90secs x4 PB
I had a great workout today and felt great but started to putter out about 3/4 of the way through.
Had to run some erands this morning and was driving along when some young hoon in a sporty car comes past and says, "what's a B**ch like you doing in a car like that?" Don't they think that women can drive what they want and how ever they want? So I gave it to him. I told the kids to "hang on, Mum's in play mode". I dropped it back to 2nd trumped it and left him for dead. A few seconds later he's still trying to catch up to me, with his finger waving in the air. The kids and I started laughing as he trys his best to catch us, when bang his car made an awful noise and stopped. I did have the decency to turn around to see if all was OK to find he trew a rod through the piston. He was rather abusive to me and was very upset to have been shown up by a women. His mates in the car were laughing so hard he made them walk to get a tow truck.
Funny little morning I must say. lol
.
Meal 1
120g oats
125mls soy milk 99% FF
50mls black tea
442 cals
Meal 2
1 small apple
protein shake w/ 250mls soy milk 99% FF
249 cals
Meal 3
1 wholemeal roll
200g chicken breast grilled
2.5 cups salad
50mls black tea
Meal 4
Protein shake w/ 250ml light soy milk
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
cals 422 protein 39 carbs 37.4 fat 13
Meal 5
200g lean steak
250g green veg
50ml black tea
cals 309 protein 62.3 carbs 20 fat 9.6
Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat
40.5% protein
33% carbs
26.4% fat
Workout
Shoulders-Chest-Bi's & Abs
4x6@55lbs PB Standing BB Press (front)
4x6@55lbs BB Upright Rows (close)
4x6@34lbs Smith Front Press
4x6@66lbs Flat BB Bech Press
[email protected] Incline DB Press
4x6@86lbs PB Machine Bicep Curls
4x6@27lbs Alternate DB Curls
4x8@13lbs Lat Rev Leg Raises
[email protected] PB Machine Crunches
Hovers raised 90secs x4 PB
I had a great workout today and felt great but started to putter out about 3/4 of the way through.
Had to run some erands this morning and was driving along when some young hoon in a sporty car comes past and says, "what's a B**ch like you doing in a car like that?" Don't they think that women can drive what they want and how ever they want? So I gave it to him. I told the kids to "hang on, Mum's in play mode". I dropped it back to 2nd trumped it and left him for dead. A few seconds later he's still trying to catch up to me, with his finger waving in the air. The kids and I started laughing as he trys his best to catch us, when bang his car made an awful noise and stopped. I did have the decency to turn around to see if all was OK to find he trew a rod through the piston. He was rather abusive to me and was very upset to have been shown up by a women. His mates in the car were laughing so hard he made them walk to get a tow truck.
Funny little morning I must say. lol
.
Last edited:
sandy19644
New member
That is priceless!! 
gymmum
New member
I know I'm way behind on my logging so here goes a bunch.
Thursday 29th March
Meal 1
2 egg whites 1 whole egg
50ml black tea
10ml flaxseed oil
229 Cals 18 protein 3.3 carbs 14.5 fat
Meal 2
200g FF yoghurt
30 Almonds
1 medium banana
364 cals 16.8 protein 35.5 carbs 16.7 fat
Meal 3
100g chicken breast
2 cups salad
1 tblsp low fat dressing
1 small orange
50mls green tea
232 cals 30.7 protein 21.2 carbs 5.2 fat
Meal 4
Protein shake w/ 250ml soy milk 99% ff
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
422 cals 39 protein 37.4 carbs 13 fat
Meal 5
200g lean diced beef
250g green veg
50ml black tea
309 cals 62.3 protein 20 carbs 9.6 fat
Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat
38.9% protein
31.5% carbs
29.6% fat
1643 cals
Workout
Hamstrings- Calves-Low Back
2x6@121lbs PB BB Deadlifts (toes up)
2x6@110lbs PB Lying Leg Curls
2x6@99lbs PB Smith Inv Calf Raises
2x6@286lbs Donkeys
2x6@143lbs PB Seated Calf Raises
4x6@99lbs BB Deadlifts (bent knees)
90 secs Hovers raised PB
My legs are killing me. I probably spend the weekend doing nothing. I can hardly move them now from Tuesdays workout so I will not be able to walk tomorrow. ouch!!!!
May have to get rid of the kids for the weekend and stay in bed
Anyone offering to take on 4 kids....anyone...anyone....??????
Friday 30th March
Meal 1
oats
tea
Meal 2
apple
protein shake
Meal 3
wholemeal roll
chicken
salad
tea
Meal 4
fruit
protein shake
rice cakes
almond butter
Meal 5
beef
veg
tea
Meal 6
protein shake
Total cals 2144
Macros p/c/f
40.6%/35.9%/22.5%
Workout
60 mins kickboxing pm
am 15km bike ride w/ sister.
Not much to tell today, pretty quiet on the home front.
Saturday 31st March
Meal 1
wholemeal toast
almond butter
protein shake
green tea
Meal 2
Protein shake
flaxseed oil
Meal 3
tuna
salad
rice
apple
green tea
Meal 4
yoghurt
almonds
banana
Meal 5
chicken
veg
tea
Meal 6
protein shake
Total cals for the day 1777
macros 45.4%/32.8%/21.8%
Todays exercise:
Took boat out today and did some skurfing and skiing. Kids had a blast. Although had to bail out of the boat at one stage as the dog decided to go overboard. I was the only one who was game enough to jump in and get him.
The things we do for our SO's.
My legs are still killing me from 2 leg workouts this week, so I will really feel this after a day of skiing. I must be a glutten for punishment.
Sunday 1st April
Meal 1
wholemeal toast
almond butter
protein shake
green tea
Meal 2
Protein shake
flaxseed oil
Meal 3
tuna
salad
rice
apple
green tea
Meal 4
yoghurt
almonds
banana
Meal 5
chicken
veg
tea
Meal 6
protein shake
Total cals for the day 1777
macros 45.4%/32.8%/21.8%
Todays exercise:
Got out of bed feeling pretty good so got stuck straight into a 45min kickboxing session with DVD. Still felt good so went out and mowed lawns, weeded gardens, played soccer for about 90mins with the kids.
Later took them to the beach and played cricket for about another hr.
Then the kiddies conned me into going out for a bike ride, which ended up taking 2hrs. By the time we got back home I was so hungry. But the good thing was the kids were that tired the went to bed early with not one fuss from any of them.
Monday 2nd April
Meal 1
oats
tea
Meal 2
apple
protein shake
Meal 3
wholemeal roll
chicken
salad
tea
Meal 4
fruit
protein shake
rice cakes
almond butter
Meal 5
beef
veg
tea
Meal 6
protein shake
Total cals 2144
Macros p/c/f
Workout
Back-Tri's-Abs
4x6@110lbs Wide Lat Pulldowns
4x6@121lbs Narrow Lat Pulldowns
4x6@58lbs T-Bar Rows
3x6@77lbs PB Flat BB Close Grip Tri's
3x6@55lbs PB Bench Dips
[email protected] Lat rev Leg Raises
3x6@117lbs Machine Crunches
2x90sec Hovers raised
TUESDAY 3rd APRIL
Meal 1
2 egg whites 1 whole egg
tea
flaxseed oil
Meal 2
FF yoghurt
Almonds
banana
Meal 3
chicken
salad
low fat dressing
orange
tea
Meal 4
Protein shake
2 rice cakes
kiwi fruit
Meal 5
lean diced beef
veg
tea
Meal 6
protein shake
38.9% protein
31.5% carbs
29.6% fat
1643 cals
Workout
Legs-Calves-Low Back
[email protected] 45 Degree Leg Press
[email protected] Deep BB Squats
[email protected] rev Smith Lunges
[email protected] PB Inv Calves
[email protected] PB Hack Calves
[email protected] PB BB Deadlifts (bent knees)
Hovers x2 @ 100 secs PB
Hit a couple of PB's again today but were a little weaker on some of the others that I got good results & PB's last week. M-U-S-T D-O B-E-T-T-E-R.
All in all turned out pretty good.
Went for a 15km bike ride this afternoon w/ sister, then took the kids and the dog to the beach for an hour.
Wednesday 4th April
Meal 1
oats
soy milk 99% FF
tea
Meal 2
1 small apple
protein shake
Meal 3
1 wholemeal roll
chicken breast
salad
tea
Meal 4
1 small kiwi fruit
protein shake
2 rice cakes
almond butter
Meal 5
lean diced beef
veg
tea
Meal 6
protein shake
Total cals 2144
Macros p/c/f
40.6%/35.9%/22.5%
Thursday 5th April
Meal 1
2 egg whites 1 whole egg
tea
flaxseed oil
Meal 2
FF yoghurt
Almonds
banana
Meal 3
chicken
salad
low fat dressing
orange
tea
Meal 4
Protein shake
2 rice cakes
kiwi fruit
Meal 5
lean diced beef
veg
tea
Meal 6
protein shake
38.9% protein
31.5% carbs
29.6% fat
1643 cals
Workout
Shoulders-Abs-Hamstrings-Calves-Low Back
4x6@55 Standing BB Press (front)
4x6@66 BB Upright Rows (close)
4x6@44 Smith Front Press
[email protected] Lat rev Leg Raises
2x10@33 Plate Full Situps
4x60sec Hovers
2x6@121 BB Deadlifts
2x6@99 Lying Leg Curls
3x10@187 Inv Calf Raises PB
3x10@330 Hack Calves
4x6@110 BB Deadlifts (bent Knees) PB
Heavy workout today as had to do yesterdays workout as well as todays.
Will not be working out tomorrow but will do Fridays on Saturday due to gym being closed for Good Friday.
Friday 6th April
Meal 1
2 slices wholemeal toast w/ vegemite
protein shake
Meal 2
Protein shake
10mls flaxseed oil
Meal 3
ham & salad wholemeal sandwich
rice
1 small apple
coffee
Meal 4
yoghurt
almonds
banana
Meal 5
chicken breast
veg
tea
small portion of ff vanilla ice cream...yummmyyyyy
Meal 6
protein shake w/ water
Total cals for the day?
macros ?
who cares need a day off
Workout
45 mins on the eliptical AM as I felt I needed to warm up the legs ready for a gruelling morning surfing.
Went surfing with my sister and caught some really narly waves. We surfed for about 4hrs, then stopped by her place an had a coffee and a great chat.
We haven't gotten together properly since Christmas and it was great to finally get some time to ourselves. She was telling me about some letters that our fathers wife has been sending her regarding him wanting to get together and finally meet us.
She is rather keen to do so, but me, well I'm not so sure. I have had no contact from him in 35yrs, no birthday cards, no christmas cards, nothing. Then out of the blue he wants to meet??? I have my guard on full alert. My sister doesn't want to go without me, as I am her back stop and have always been there to catch her whenever she falls. But this time??? I do have some little tiny bit in me that wants to know who he is, but I also have a massive part of me that says, he has had no time for me in the past and would not even respond to my crys for him while going through those tough teenage yrs. Now when we have our own lives and families and no longer yearn for that father figure in life he now wants to rock that boat. I feel happy and comfortable with life now and fear that this would only put out so many uncertainties. Also I am very bitter at all this and feel that I would only put him down and criticize him and not even listen to his side without being nasty or sarcastic. (Sarcasm is a trait my sister hates).
Anyway enough about me, I have got on the ramble wagon and need to get off.
Thursday 29th March
Meal 1
2 egg whites 1 whole egg
50ml black tea
10ml flaxseed oil
229 Cals 18 protein 3.3 carbs 14.5 fat
Meal 2
200g FF yoghurt
30 Almonds
1 medium banana
364 cals 16.8 protein 35.5 carbs 16.7 fat
Meal 3
100g chicken breast
2 cups salad
1 tblsp low fat dressing
1 small orange
50mls green tea
232 cals 30.7 protein 21.2 carbs 5.2 fat
Meal 4
Protein shake w/ 250ml soy milk 99% ff
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
422 cals 39 protein 37.4 carbs 13 fat
Meal 5
200g lean diced beef
250g green veg
50ml black tea
309 cals 62.3 protein 20 carbs 9.6 fat
Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat
38.9% protein
31.5% carbs
29.6% fat
1643 cals
Workout
Hamstrings- Calves-Low Back
2x6@121lbs PB BB Deadlifts (toes up)
2x6@110lbs PB Lying Leg Curls
2x6@99lbs PB Smith Inv Calf Raises
2x6@286lbs Donkeys
2x6@143lbs PB Seated Calf Raises
4x6@99lbs BB Deadlifts (bent knees)
90 secs Hovers raised PB
My legs are killing me. I probably spend the weekend doing nothing. I can hardly move them now from Tuesdays workout so I will not be able to walk tomorrow. ouch!!!!
May have to get rid of the kids for the weekend and stay in bed
Anyone offering to take on 4 kids....anyone...anyone....??????
Friday 30th March
Meal 1
oats
tea
Meal 2
apple
protein shake
Meal 3
wholemeal roll
chicken
salad
tea
Meal 4
fruit
protein shake
rice cakes
almond butter
Meal 5
beef
veg
tea
Meal 6
protein shake
Total cals 2144
Macros p/c/f
40.6%/35.9%/22.5%
Workout
60 mins kickboxing pm
am 15km bike ride w/ sister.
Not much to tell today, pretty quiet on the home front.
Saturday 31st March
Meal 1
wholemeal toast
almond butter
protein shake
green tea
Meal 2
Protein shake
flaxseed oil
Meal 3
tuna
salad
rice
apple
green tea
Meal 4
yoghurt
almonds
banana
Meal 5
chicken
veg
tea
Meal 6
protein shake
Total cals for the day 1777
macros 45.4%/32.8%/21.8%
Todays exercise:
Took boat out today and did some skurfing and skiing. Kids had a blast. Although had to bail out of the boat at one stage as the dog decided to go overboard. I was the only one who was game enough to jump in and get him.
The things we do for our SO's.
My legs are still killing me from 2 leg workouts this week, so I will really feel this after a day of skiing. I must be a glutten for punishment.
Sunday 1st April
Meal 1
wholemeal toast
almond butter
protein shake
green tea
Meal 2
Protein shake
flaxseed oil
Meal 3
tuna
salad
rice
apple
green tea
Meal 4
yoghurt
almonds
banana
Meal 5
chicken
veg
tea
Meal 6
protein shake
Total cals for the day 1777
macros 45.4%/32.8%/21.8%
Todays exercise:
Got out of bed feeling pretty good so got stuck straight into a 45min kickboxing session with DVD. Still felt good so went out and mowed lawns, weeded gardens, played soccer for about 90mins with the kids.
Later took them to the beach and played cricket for about another hr.
Then the kiddies conned me into going out for a bike ride, which ended up taking 2hrs. By the time we got back home I was so hungry. But the good thing was the kids were that tired the went to bed early with not one fuss from any of them.
Monday 2nd April
Meal 1
oats
tea
Meal 2
apple
protein shake
Meal 3
wholemeal roll
chicken
salad
tea
Meal 4
fruit
protein shake
rice cakes
almond butter
Meal 5
beef
veg
tea
Meal 6
protein shake
Total cals 2144
Macros p/c/f
Workout
Back-Tri's-Abs
4x6@110lbs Wide Lat Pulldowns
4x6@121lbs Narrow Lat Pulldowns
4x6@58lbs T-Bar Rows
3x6@77lbs PB Flat BB Close Grip Tri's
3x6@55lbs PB Bench Dips
[email protected] Lat rev Leg Raises
3x6@117lbs Machine Crunches
2x90sec Hovers raised
TUESDAY 3rd APRIL
Meal 1
2 egg whites 1 whole egg
tea
flaxseed oil
Meal 2
FF yoghurt
Almonds
banana
Meal 3
chicken
salad
low fat dressing
orange
tea
Meal 4
Protein shake
2 rice cakes
kiwi fruit
Meal 5
lean diced beef
veg
tea
Meal 6
protein shake
38.9% protein
31.5% carbs
29.6% fat
1643 cals
Workout
Legs-Calves-Low Back
[email protected] 45 Degree Leg Press
[email protected] Deep BB Squats
[email protected] rev Smith Lunges
[email protected] PB Inv Calves
[email protected] PB Hack Calves
[email protected] PB BB Deadlifts (bent knees)
Hovers x2 @ 100 secs PB
Hit a couple of PB's again today but were a little weaker on some of the others that I got good results & PB's last week. M-U-S-T D-O B-E-T-T-E-R.
All in all turned out pretty good.
Went for a 15km bike ride this afternoon w/ sister, then took the kids and the dog to the beach for an hour.
Wednesday 4th April
Meal 1
oats
soy milk 99% FF
tea
Meal 2
1 small apple
protein shake
Meal 3
1 wholemeal roll
chicken breast
salad
tea
Meal 4
1 small kiwi fruit
protein shake
2 rice cakes
almond butter
Meal 5
lean diced beef
veg
tea
Meal 6
protein shake
Total cals 2144
Macros p/c/f
40.6%/35.9%/22.5%
Thursday 5th April
Meal 1
2 egg whites 1 whole egg
tea
flaxseed oil
Meal 2
FF yoghurt
Almonds
banana
Meal 3
chicken
salad
low fat dressing
orange
tea
Meal 4
Protein shake
2 rice cakes
kiwi fruit
Meal 5
lean diced beef
veg
tea
Meal 6
protein shake
38.9% protein
31.5% carbs
29.6% fat
1643 cals
Workout
Shoulders-Abs-Hamstrings-Calves-Low Back
4x6@55 Standing BB Press (front)
4x6@66 BB Upright Rows (close)
4x6@44 Smith Front Press
[email protected] Lat rev Leg Raises
2x10@33 Plate Full Situps
4x60sec Hovers
2x6@121 BB Deadlifts
2x6@99 Lying Leg Curls
3x10@187 Inv Calf Raises PB
3x10@330 Hack Calves
4x6@110 BB Deadlifts (bent Knees) PB
Heavy workout today as had to do yesterdays workout as well as todays.
Will not be working out tomorrow but will do Fridays on Saturday due to gym being closed for Good Friday.
Friday 6th April
Meal 1
2 slices wholemeal toast w/ vegemite
protein shake
Meal 2
Protein shake
10mls flaxseed oil
Meal 3
ham & salad wholemeal sandwich
rice
1 small apple
coffee
Meal 4
yoghurt
almonds
banana
Meal 5
chicken breast
veg
tea
small portion of ff vanilla ice cream...yummmyyyyy
Meal 6
protein shake w/ water
Total cals for the day?
macros ?
who cares need a day off
Workout
45 mins on the eliptical AM as I felt I needed to warm up the legs ready for a gruelling morning surfing.
Went surfing with my sister and caught some really narly waves. We surfed for about 4hrs, then stopped by her place an had a coffee and a great chat.
We haven't gotten together properly since Christmas and it was great to finally get some time to ourselves. She was telling me about some letters that our fathers wife has been sending her regarding him wanting to get together and finally meet us.
She is rather keen to do so, but me, well I'm not so sure. I have had no contact from him in 35yrs, no birthday cards, no christmas cards, nothing. Then out of the blue he wants to meet??? I have my guard on full alert. My sister doesn't want to go without me, as I am her back stop and have always been there to catch her whenever she falls. But this time??? I do have some little tiny bit in me that wants to know who he is, but I also have a massive part of me that says, he has had no time for me in the past and would not even respond to my crys for him while going through those tough teenage yrs. Now when we have our own lives and families and no longer yearn for that father figure in life he now wants to rock that boat. I feel happy and comfortable with life now and fear that this would only put out so many uncertainties. Also I am very bitter at all this and feel that I would only put him down and criticize him and not even listen to his side without being nasty or sarcastic. (Sarcasm is a trait my sister hates).
Anyway enough about me, I have got on the ramble wagon and need to get off.
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