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mermaid
New member
Week Commencing 20 March 2006
So here it is, my weekly journal. Having struggled with consistency over the past few months, I needed to change something in order to get back on track. Updating my log daily was good but then I found I would conveniently forget what had happened in previous days, wouldn’t go back and read it (too much trouble) and I couldn’t gauge my progress. All I knew was that I didn’t look any different so something wasn’t working.
Updating a Word document and actually seeing my week’s diet and training on one page feels very different indeed. I’m actually more motivated by the numbers than I had originally thought. I’m sticking to around 1400-1500 cals per day with exception of two days when I’ll up it to 1700-1900, mostly with carbs. I’ve managed 7 days without alcohol and mostly clean (save for the chocolate fixes which I kicked myself for once the sugar rush was over). I bought 70% cocoa dark chocolate but just love it too much to reasonably monitor portions so I’m not doing that again and Saturday I worked, the company provided lunch and the muffins were calling my name.
Friday night was the toughest time. Ate an omelette and went to bed at 8pm to help ignore the alcohol craving. And I even ate pasta on Saturday night! I’m really not fond of it but I had minor cheat vibes and this was the best (worst) I could manage. Also, by Saturday I was pretty tired and felt “depleted” so thought the added carbs would help my Sunday workout. Which it didn’t.
Training was good overall – Nelms and IP gave me confidence that yes, I have good muscle mass under this layer of fat and yes, I can lift heavier than I thought I could. Numbers are motivating so I will religiously record all weights lifted (total weight in kgs – multiply by 2.2 for pounds) and just adding an additional kg makes me feel good. I’ve been asking some of the ladies about their diet and training split and what works for them – I’m struggling to accept that diet (80%) and training (20% of which weights are most important) will work for cutting but I guess I just have to experiment with my own body to see. By Sunday, I was exhausted so lifting was pathetic and wanting to run from the gym and put my PJs back on, I relented and did a 40 min cardio circuit which made it more fun and went by in a flash. Yay.
My masseuse was stunned at how much I have stiffened up over the past month and she worked on me very hard which I loved but I still feel the effects now. I will rearrange my budget to ensure I can afford my weekly/biweekly sessions because having supple muscles really helps with my quality of training.
No weight change from the previous week and the Tanita scale says I’ve increased body fat by 10% which I know is utter BS. I will post more pics when P is around to take some in the daylight.
Logging this way makes for long posts but I hope you all will continue to read it because I need some
at times and any other constructive criticism you guys can offer.
DIET
Monday
Meal 1 – 1 cup whites, 1 yolk
Meal 2 – ½ cup cottage cheese, ½ cup blueberries, 1 tbsp almond butter
Meal 3 – 1 cup tuna, ½ avocado
Meal 4 – 2 slices Performax bread
Meal 5 – 4oz chicken breast, 1 cup broccoli, 1 cup asparagus, 1 tbsp cranberry
Meal 6 – 1 oatmeal protein bar
1421 cals
P: 49
C: 19
F: 32
Fibre: 21g
Tuesday
Meal 1 – ½ cup cottage cheese, ½ cup blueberries, 1 tbsp almond butter
Meal 2 – 1 oatmeal protein bar
Meal 3 – 1½ cup homemade chicken chilli
Meal 4 – ½ cup cottage cheese, ½ cup applesauce, 1 tbsp ANPB
Meal 5 – 3 scoop whey, 2 tbsp maltodextrin
Meal 6 – 4oz chicken breast, 1 cup green beans
1417 cals
P: 42
C: 24
F: 24
Fibre: 22g
Wednesday
Meal 1 – 2 whole eggs, poached, 1 cup vegetarian beans, 1 slice Performax bread
Meal 2 – 1 oatmeal protein bar
Meal 3 – 1½ cup homemade chicken chilli, ½ avocado
Meal 4 – 1 cup cottage cheese, 1 tbsp almond butter, 1 tbsp cranberry
Meal 5 – 3 scoop whey
1635 cals
P: 35
C: 34
F: 31
Fibre: 36g
Thursday
Meal 1 – 3 scoop whey
Meal 2 – ½ cup cottage cheese, ½ cup applesauce, 1 tbsp ANPB
Meal 3 – 3oz sardines, 2 slices Performax bread
Meal 4 – 4oz chicken breast, 1 cup green beans, 2 squares dark chocolate (it’s not cheating, it’s antioxidants
)
Meal 5 – 5oz chicken breast, 1 cup green beans, ½ small sweet potato
1435 cals
P: 45
C: 23
F: 28
Fibre: 23g
Friday
Meal 1 – 1 cup whites, 1 yolk, 1 oatmeal protein bar
Meal 2 – 1oz almonds
Meal 3 – 5oz chicken breast, 1 cup green beans, ½ small sweet potato
Meal 4 – 3 scoop whey, 2 squares dark chocolate (again
)
Meal 5 – 1 cup whites, 1 yolk, ½ cup spinach, 2 tbsp parmesan
Meal 6 – ½ cup applesauce, 1 tbsp ANPB
1483 cals
P: 44
C: 22
F: 34
Fibre: 20g
Saturday
Meal 1 – 1 cup whites, 1 yolk, 2 slices Performax bread
Meal 2 – 1oz hazelnuts
Meal 3 – 1 piece chicken veggie quiche, 2 bite size chocolate muffins (damnation
)
Meal 4 – Ready made protein carb shake
Meal 5 – 3oz chicken breast, 1 cup spaghetti, 2 tbsp parmesan
1897 cals
P: 35
C: 27
F: 38
Fibre: 15g
Sunday
Meal 1 – 3 scoop whey, 2 tbsp maltodextrin
Meal 2 – Ready made protein carb shake
Meal 3 – 1 serve oatmeal protein pancakes
, 1/3 cup blueberries; 1 cup whites, 1 yolk
Meal 4 – ½ cup cottage cheese, 1 tbsp almond butter
Meal 5 – 5oz chicken breast, 1 cup broccoli, 6 cherry tomatoes, 1 tbsp olive oil, 1 tbsp balsamic vinegar
1484 cals
P: 46
C: 30
F: 24
Fibre: 15g
TRAINING – Note – all weights in kg
Monday – None
Tuesday
Squats – 7x25, 7x30, 7x40, 7x50, 4x60
Cable bicep curls – 7x5, 7x6, 7x7, 7x8, 7x8
Machine tricep overhead press – 7x2½ , 7x5, 7x6, 7x7, 7x7
Cardio - treadmill – 20 mins of 6kph @ 6% incline
Wednesday
Cardio - treadmill – 40mins of 6kph @ varying inclines (0% to 10%)
Thursday
Bench press – 7x20, 7x22 ½ , 7x25, 7x27 ½ , 7x30, 4x30
Bent over BB rows – 7x20, 7x25, 7x27 ½ , 7x30, 7x32 ½
DB incline press – 7x16, 7x18, 7x20, 7x20, 3x25
Pull down – 7x22 ½ , 7x25, 7x27 ½ , 7x30, 5x32 ½
Cardio – elliptical w/ arms – 20 mins of 70rpm @ level 3
Friday
1 hour full body remedial massage
Saturday
Deadlifts – 7x20, 7x25, 7x30, 7x35, 7x37 ½
Lunges – 3 sets x 7 reps per leg x 20; super set w/
Lying pikes – 3 sets x 10
Seated calf raises – 3 sets x 16 reps x 20; super set w/
Swiss ball crunches – 3 sets x 12 reps
Cardio – elliptical w/ arms – 20 mins of 70rpm @ level 3
Sunday
Weight assisted pull ups – 4 sets of 5 reps x 20
Military press – 7x15, 7x15, 7x17 ½, 4x20, 7x15
Lateral raises – 8x8, 8x10, 8x10
Cardio circuit – 10 mins each – treadmill, stepper, elliptical w/ arms, bike
SUPPLEMENTS – per day
Multivitamin (1 cap); Flax (4g); Zinc (22.5mg); Magnesium (220mg); Glucosamine (2 caps); Sesapure (3 caps); Glucorell before high carb meals
WEIGHT - 156 pounds – same as last week
So here it is, my weekly journal. Having struggled with consistency over the past few months, I needed to change something in order to get back on track. Updating my log daily was good but then I found I would conveniently forget what had happened in previous days, wouldn’t go back and read it (too much trouble) and I couldn’t gauge my progress. All I knew was that I didn’t look any different so something wasn’t working.
Updating a Word document and actually seeing my week’s diet and training on one page feels very different indeed. I’m actually more motivated by the numbers than I had originally thought. I’m sticking to around 1400-1500 cals per day with exception of two days when I’ll up it to 1700-1900, mostly with carbs. I’ve managed 7 days without alcohol and mostly clean (save for the chocolate fixes which I kicked myself for once the sugar rush was over). I bought 70% cocoa dark chocolate but just love it too much to reasonably monitor portions so I’m not doing that again and Saturday I worked, the company provided lunch and the muffins were calling my name.
Friday night was the toughest time. Ate an omelette and went to bed at 8pm to help ignore the alcohol craving. And I even ate pasta on Saturday night! I’m really not fond of it but I had minor cheat vibes and this was the best (worst) I could manage. Also, by Saturday I was pretty tired and felt “depleted” so thought the added carbs would help my Sunday workout. Which it didn’t.
Training was good overall – Nelms and IP gave me confidence that yes, I have good muscle mass under this layer of fat and yes, I can lift heavier than I thought I could. Numbers are motivating so I will religiously record all weights lifted (total weight in kgs – multiply by 2.2 for pounds) and just adding an additional kg makes me feel good. I’ve been asking some of the ladies about their diet and training split and what works for them – I’m struggling to accept that diet (80%) and training (20% of which weights are most important) will work for cutting but I guess I just have to experiment with my own body to see. By Sunday, I was exhausted so lifting was pathetic and wanting to run from the gym and put my PJs back on, I relented and did a 40 min cardio circuit which made it more fun and went by in a flash. Yay.
My masseuse was stunned at how much I have stiffened up over the past month and she worked on me very hard which I loved but I still feel the effects now. I will rearrange my budget to ensure I can afford my weekly/biweekly sessions because having supple muscles really helps with my quality of training.
No weight change from the previous week and the Tanita scale says I’ve increased body fat by 10% which I know is utter BS. I will post more pics when P is around to take some in the daylight.
Logging this way makes for long posts but I hope you all will continue to read it because I need some
at times and any other constructive criticism you guys can offer.DIET
Monday
Meal 1 – 1 cup whites, 1 yolk
Meal 2 – ½ cup cottage cheese, ½ cup blueberries, 1 tbsp almond butter
Meal 3 – 1 cup tuna, ½ avocado
Meal 4 – 2 slices Performax bread
Meal 5 – 4oz chicken breast, 1 cup broccoli, 1 cup asparagus, 1 tbsp cranberry
Meal 6 – 1 oatmeal protein bar
1421 cals
P: 49
C: 19
F: 32
Fibre: 21g
Tuesday
Meal 1 – ½ cup cottage cheese, ½ cup blueberries, 1 tbsp almond butter
Meal 2 – 1 oatmeal protein bar
Meal 3 – 1½ cup homemade chicken chilli
Meal 4 – ½ cup cottage cheese, ½ cup applesauce, 1 tbsp ANPB
Meal 5 – 3 scoop whey, 2 tbsp maltodextrin
Meal 6 – 4oz chicken breast, 1 cup green beans
1417 cals
P: 42
C: 24
F: 24
Fibre: 22g
Wednesday
Meal 1 – 2 whole eggs, poached, 1 cup vegetarian beans, 1 slice Performax bread
Meal 2 – 1 oatmeal protein bar
Meal 3 – 1½ cup homemade chicken chilli, ½ avocado
Meal 4 – 1 cup cottage cheese, 1 tbsp almond butter, 1 tbsp cranberry
Meal 5 – 3 scoop whey
1635 cals
P: 35
C: 34
F: 31
Fibre: 36g
Thursday
Meal 1 – 3 scoop whey
Meal 2 – ½ cup cottage cheese, ½ cup applesauce, 1 tbsp ANPB
Meal 3 – 3oz sardines, 2 slices Performax bread
Meal 4 – 4oz chicken breast, 1 cup green beans, 2 squares dark chocolate (it’s not cheating, it’s antioxidants
)Meal 5 – 5oz chicken breast, 1 cup green beans, ½ small sweet potato
1435 cals
P: 45
C: 23
F: 28
Fibre: 23g
Friday
Meal 1 – 1 cup whites, 1 yolk, 1 oatmeal protein bar
Meal 2 – 1oz almonds
Meal 3 – 5oz chicken breast, 1 cup green beans, ½ small sweet potato
Meal 4 – 3 scoop whey, 2 squares dark chocolate (again
)Meal 5 – 1 cup whites, 1 yolk, ½ cup spinach, 2 tbsp parmesan
Meal 6 – ½ cup applesauce, 1 tbsp ANPB
1483 cals
P: 44
C: 22
F: 34
Fibre: 20g
Saturday
Meal 1 – 1 cup whites, 1 yolk, 2 slices Performax bread
Meal 2 – 1oz hazelnuts
Meal 3 – 1 piece chicken veggie quiche, 2 bite size chocolate muffins (damnation
) Meal 4 – Ready made protein carb shake
Meal 5 – 3oz chicken breast, 1 cup spaghetti, 2 tbsp parmesan
1897 cals
P: 35
C: 27
F: 38
Fibre: 15g
Sunday
Meal 1 – 3 scoop whey, 2 tbsp maltodextrin
Meal 2 – Ready made protein carb shake
Meal 3 – 1 serve oatmeal protein pancakes
, 1/3 cup blueberries; 1 cup whites, 1 yolkMeal 4 – ½ cup cottage cheese, 1 tbsp almond butter
Meal 5 – 5oz chicken breast, 1 cup broccoli, 6 cherry tomatoes, 1 tbsp olive oil, 1 tbsp balsamic vinegar
1484 cals
P: 46
C: 30
F: 24
Fibre: 15g
TRAINING – Note – all weights in kg
Monday – None
Tuesday
Squats – 7x25, 7x30, 7x40, 7x50, 4x60
Cable bicep curls – 7x5, 7x6, 7x7, 7x8, 7x8
Machine tricep overhead press – 7x2½ , 7x5, 7x6, 7x7, 7x7
Cardio - treadmill – 20 mins of 6kph @ 6% incline
Wednesday
Cardio - treadmill – 40mins of 6kph @ varying inclines (0% to 10%)
Thursday
Bench press – 7x20, 7x22 ½ , 7x25, 7x27 ½ , 7x30, 4x30
Bent over BB rows – 7x20, 7x25, 7x27 ½ , 7x30, 7x32 ½
DB incline press – 7x16, 7x18, 7x20, 7x20, 3x25
Pull down – 7x22 ½ , 7x25, 7x27 ½ , 7x30, 5x32 ½
Cardio – elliptical w/ arms – 20 mins of 70rpm @ level 3
Friday
1 hour full body remedial massage
Saturday
Deadlifts – 7x20, 7x25, 7x30, 7x35, 7x37 ½
Lunges – 3 sets x 7 reps per leg x 20; super set w/
Lying pikes – 3 sets x 10
Seated calf raises – 3 sets x 16 reps x 20; super set w/
Swiss ball crunches – 3 sets x 12 reps
Cardio – elliptical w/ arms – 20 mins of 70rpm @ level 3
Sunday
Weight assisted pull ups – 4 sets of 5 reps x 20
Military press – 7x15, 7x15, 7x17 ½, 4x20, 7x15
Lateral raises – 8x8, 8x10, 8x10
Cardio circuit – 10 mins each – treadmill, stepper, elliptical w/ arms, bike
SUPPLEMENTS – per day
Multivitamin (1 cap); Flax (4g); Zinc (22.5mg); Magnesium (220mg); Glucosamine (2 caps); Sesapure (3 caps); Glucorell before high carb meals
WEIGHT - 156 pounds – same as last week
I know for vodka lovers like us, it's tough but I think the results will be very worth it 
We want pictures...we want pictures!! 
today 
