Figure Competition in May

[Mossley]

I'm going to put in the results for today and the planned activity/eating for the rest of the night now while I have time.

Weighed in yesterday morning too, only a small loss, but a loss all the same!

Current weight: 55.7kg

5.30am

45 min TRICEP workout

6.30am

Protein Shake

8.00am

30g oats and 4 egg whites, mixed with cinnamon and 1/2 serve protein powder

10.00am

Apple eaten with serve of protein (made into paste)

12.00pm

150g chicken breast, 1 boiled potato and 1 cup veges

1.00pm

45 min walk

2.00pm

1 x rice cake with 150g tuna

4.00pm

Protein Shake (new one now, I have Ice Whey by Horleys)

5.30pm

30 min swim

7.30pm

Chicken, veges, egg whites (cooked to make like a crustless quiche)

9.00pm

Protein shake with flaxseed oil

[Marcus]

Man you are dedicated!!! 5.30am :shock:

I don't think I'd be able to squat with just the bar at that time in the morning.

[jono]

good to hear you're getting some progress mossely

[Mossley]

Todays post.....

5.30am

2 x Fat burners

20min run

20min incline walk

8.00am

30g oats, 4 egg whites, flaxseed oil and 1/2serve protein powder

11.00am

Apple with serve of protein (paste) - replacing fruit as of end of the week.

1.00pm

170g Chicken Breast, 1 1/2cup veges

1.30pm

20 mins stepper, 20 mins ABs

3.00pm

Rice cake with Tuna

2 x fat burners

The proposed afternoon......

5.15pm

Protein shake

6.00pm

1 x Sterone

45 min LEG Workout

7.30pm

1 x Steronr

150g Fish with salad

8.30pm

Protein Shake

LEGS

Walking Lunges

17.5kg barbell - 3 x sets (20 each leg)

Step ups (onto a bench)

17.5kg barbell - 3 x sets (10 each leg)

Leg Extension

30kg - 3 x sets (12 reps)

Hamstring Curl (gotta go light, still kinda sore)

20kg - 3 x sets (12 reps)

Standing Calf Raise

50kg - 3 x sets (12 reps)

superset with

Box Raise (single legs) - 3 x sets (12 reps)

[Mossley]

Okay, I went a bit off track yesterday. I ate more than the portions I was meant too (just seemed to be starving???)

Todays plan.....

5.30am

2 x Fat Metabolisers

20 min Crosstrainer

20 min Stepper

8.00am

30g oats, 5 egg whites, cinnamon, tsp sugar (found it way too bland but any suggestions other than sugar welcomed!)

11.00am

Apple

1.00pm

Fish with cooked veges and a bit of pineapple

3.30pm2 x Fat Metabolisers

Rice cake with 150g tuna

6.15pm

1 x Sterone

Chicken Stirfry

7.30pm

45 Min Chest Workout (with PT so not sure what exercises he will make me do yet)

8.30pm

Protein shake

[Marcus]

What times of the day are you starving? I would be looking at having another protein only meal before bed.

Sugar is the worst thing you could have. Why not mix up some protein powder & water instead?

I see you will be dropping your fruit - good move.

[jono]

yeah dropping the fruit should help. you could replace it with something like broccolli.

[Mossley]

I seem to be most hungry in the morning. I think I'm used to having a big breakfast but egg whites and oats don't seem to cut it. Maybe cutting the fruit out and replacing with other carbs will stop the insulin spiking??

With regards to the protein meal before bed, the 8.30pm one is usually the last one cos I'm an early bird. I'm generally exhausted and in bed by 9pm. Up again at 5am so I tend to sleep pretty well!

[Mossley]

Or come to think of it........maybe I'm just a piggy?? :oops:

[Growth]

I think its a little bit of both,

Thats good thinknig to try to swap fruits to veges.

Have you tried cottage cheese before bed, a classic and rightly so. I always used to wake up in the middle of the night starving, but this sorted it out.

[jono]

I think its a little bit of both,

Thats good thinknig to try to swap fruits to veges.

Have you tried cottage cheese before bed, a classic and rightly so. I always used to wake up in the middle of the night starving, but this sorted it out.

cottage cheese is great for protien just before bed (it digests slowly)

[Growth]

It also has some fat so that helps to slow it all down. So if you decide to go with it then take the nutritional information into account.

An get the lite version. :pfft:

[carma]

I'm sure we all know what it's like to feel starving from time to time (control, control, control!!).

you said your oats are a bit bland. I use an artificial sweetner in liquid form instead of sugar :twisted: and a tiny bit of salt really brings the flavour out.

Do you ever drink diet soda? I find it helps me last till my next meal when i am really starving.

[Growth]

I use an artificial sweetner in liquid form instead of sugar :twisted:

Whats the go with artificial sweetners, ive always had the mindset that they wernt good for you, cant remember where i got that from. Anyone?

[carma]

What do you think your protein powders etc are sweetned with? Yes you guessed it artificial sweetners. There has been some research to say that some artificial sweetners are carsinagenic, but not all. I look at it like... most things now adays seem to cause cancer or some other potentialkly life threatening disease. I think if you use things in moderation it should be fine. I personally take in a bit of artificial sweetner through things like, gum, diet sodas, in my coffee. They dont seem to be causing me any harm and i think you would have to use excessive amounts for a long time to have any problems. Bottom line for me is that i'd rater use the artificial version than the evil sugar any day.

[jono]

What do you think your protein powders etc are sweetned with? Yes you guessed it artificial sweetners. There has been some research to say that some artificial sweetners are carsinagenic, but not all. I look at it like... most things now adays seem to cause cancer or some other potentialkly life threatening disease. I think if you use things in moderation it should be fine. I personally take in a bit of artificial sweetner through things like, gum, diet sodas, in my coffee. They dont seem to be causing me any harm and i think you would have to use excessive amounts for a long time to have any problems. Bottom line for me is that i'd rater use the artificial version than the evil sugar any day.

my protien power is completly unflavoured. it tastes really bad. but its cheaper that way. so i deal with it.

ive never had any experience with artificial sweetners or sugar really. never really a sweet-tooth. only things i use to season my food is pepper.

[Marcus]

What sort of Protein powder do you use Jono? How much & where from?

[jono]

What sort of Protein powder do you use Jono? How much & where from?

i use balance whey 'isolate' 1.5kg . 72$

theres a chain of supp stores in welly called health 2000. thats where i get it ... duno if its in other cities.

[carma]

I dont know how you can stomach it plain, but i spose you get used to it, like most things.

Us bodybuilders seem to get a pretty high tolerance on bad flovours after a while, aye?

I can get plain whey protein concentrate for $35 perkg or flavoured for $40 per kg. Sometimes cheaper if a few kg is bought at one time.

[Growth]

The protein powder i use at the moment is naturally flavoured. There are no artificial sweetners at all.

[Growth]

theres a chain of supp stores in welly called health 2000. thats where i get it ... duno if its in other cities.

Its all over the country mate.

[Mossley]

Well after a good workout last night with the PT, I feel much more on track.

We discussed the cardio I was doing and the current diet. Figured I should listen to what he says as he sees me regularly and his girlfriend came second in her first comp and then won the Taranaki class the week after, so I guess he knows his stuff.

Anyway, todays post looks like this.....

5.30am

2 x Fat Metaboliser

20min stepper

20min hill cycle

(cardio will be 40 mins every morning - had to cut down till about 6 weeks out)

8.30am

30g oats, 5 egg whites, flaxseed oil and cinnamon. Little bit of protein powder sprinkled over for some sweetness.

10.30am

Apple with protein serve

(Am allowed to keep this in until about 5 weeks out)

12.30pm

150g chicken breast

1 1/2 cup veges

The rest goes like this......

1.30pm

10min stepper (warmup)

30min Abs

2.30pm

Rice cake with 100g tuna

4.30pm

2 x Fat Metabolisers

1 x Sterone

Protein Shake

6.00pm

45 min Shoulder Workout

7.30pm

Steak and 2 cups salad

9.00pm

Protein Shake

SHOULDERS

Lat Raise - 4 kg (12 reps)

tripleset with

Dumbbell Press - 7.5kg (12 reps)

then back to Lat raise for another 12 reps

repeat 3 times

Cable row (used for rear delts/traps) with ropes

18kg - 12 reps

21kg - 10 reps

24kg - 8 reps

superset with

Reverse Pec Deck

22.5kg - 12 reps x 3 sets

Second Pull (used for traps, its the second movement of a power lift)

20kg bar - 15 reps x 3 sets

Dumbell Press - shockset

6kg x 50 reps

[Tammy]

On the subject of artificial sweeteners they are actually quite bad for you. Aspartame especially. A can of diet soft drink will hold more than the recommended upper limit for artificial sweeteners. The reason that they are so bad (and forgive me it has been I while since I last studied this so the knowledge is a bit rusty and not quite there straight away) is that they can cross through the blood-brain barrier. If artificial sweeteners are reaching the brain in toxic amounts then obbviously this is going to have some repercussion on ones health. I am now going to have to dig out my books as I am frustrated that the info is not right their to pass on to you all!!!

[Marcus]

Mossley, if you're hungry in the morning I'd look at upping your oats a bit.

Also, to satisfy your sugar cravings you could drink Diet Coke with Lime, etc. I know it's bad for you but sometimes you've just got to have something right?

[Growth]

On the subject of artificial sweeteners they are actually quite bad for you. Aspartame especially.

Yeah i looked this up too. I found that artificial sweetners arnt good for you, but you would have to consume large quantities in order for the effect to be dangerous.

Its like noremal coke, drinking coke will kill you, but you would have to drink a bathfull every day for the rest of your life.