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Inspire Me!


Louise1980

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Hi all,

I have decided to take the next step after buggering around with weights for the last couple of years. Just so you know a little about me - I am a kiwi girl currently living in the UK and have been training with weights since 2005. I am 5'8 and approx 72kg, I don't know my bodyfat, quite frankly I am a little scared to find out!!

I have an aim of dropping to 68kg over the month or so (just small steps at moment). Problems I encounter are the same as everyone else - the weekends, I lead an active social life over here and for the next two weekends I have several parties to attend. My motivation is fine during the week - diet is pretty good:

Meal 1 - 1/2 c oats, 1/2 scoop Whey powder, banana

Meal 2 - apple and 150g chicken

Meal 3 - Salad and Chicken/Salmon/Turkey Patties

Meal 4 - apple

Training

Meal 5 - Whey Powder Shake

Meal 6 - (if I get a chance before bed!!) Chicken and broc

Training invovles :

Splitting Muscles over week

Legs - twice a week

Chest and Triceps

SHoulders and Biceps

Back and Calves

Cardio - some mornings if I can get out of bed - 30 mins HIIT on bike (5 min warm up - 15 sec sprint, 45 catching breath repeat to 25 min then 5 cool down. Big Cardio session on Tuesday arvo - hour, then 45 min x-trainer 2 times a week after weights.

Been really struggling with getting out of bed and especially sticking with Diet during the weekend. I have some good friends that are bodybuilders and would eventually when i get back home, like to do a figure comp.

I am quite strong (for a girl as all the pommy men point out) - 16 kg DB Shoulder Press and 50 kg bench press, which I think is ok, given I spotted a friend for 80kg bench press!!

I am hoping you guys will help me out and keep me on target for next few weeks - I may put some photos up of my rolls, but don't bank on it ah! Will try and post diet and training each day so you can tell me off :x or praise me :D

So hear goes ............. catch you tommorrow (although its morning in NZ :wink: )

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Hey Louise - first of all, welcome! :)

Good on you for starting a journal. Like Varven, I noticed a lack of complex carbs throughout the day. I'd suggest swapping some of the fruit servings with a small portion of rice, potato, etc. (Throw in some more veges if you want to compensate for the lack of fruit.) Other than that, everything looks pretty good.

Look forward to seeing your updates.

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Thanks for the tips guys.

I added som Kumera into my second meal today.

Had a late start to the day today (sleeping in) which means meals are a bit out of whack.

So far:

Meal 1 - 1/2c oats, small banana, scoop of Whey Powder

Meal 2 - Salad (lettuce, tomato and a few grapes), 150 g chicken, 1 small kumera

To Come - Shake (1 scoop Whey and 200ml water) not sure about last meal as its already 3pm and only just eaten Meal 2 WHOOPS!

Anyway training today went well, I did Legs and 45 min on x-trainer after.

Squats - Olympic Bar (15), +10 (12), +15 (12), +20 (12), +30 (6), Bar (15)

Stiff Leg Deadlifts s/s with 30 Sec Wall sits - 5 sets, only added 5kg onto Olympic bar on third set, no rest in between so straight 5 sets.

Leg Extension - 28 (12), 35 (12), 42 (12), 49 (8), Drop set 49,35 (7,5)

I put the weight first and reps in brackets, though I know you would have figured that out! Thought session was ok - not happy with Leg Extensions as usually can do 56kg but really felt weak (no brekky was my problem)!

Will take your advice on carbs though and add some into meals during mornings. Do you think its ok just to end the day on a Protein shake? generally thats all I feel like, sometimes I put a banana into it as well. Also another question - whats everyones take on Coke Zero (just another version of diet coke if you don't have it in NZ yet). I love the stuff!!

I have been on and off this diet for basically year - I am so weak when it comes to weekends. During weeks are fine. I am finding it really hard to drop the weight now. A bit more about me - I used to weigh 100kgs when I was 17 years old and dropped to 80kg by the end of my third year at uni (some others put on weight I lost it??). Then I started weight training and have now reached 72 (depending on the time of day I weigh myself :pfft: ).

Will report back tommorrow :D

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Yay, nice to see another journal! I like new things :grin:

I used to weigh 100kgs when I was 17 years old and dropped to 80kg by the end of my third year at uni (some others put on weight I lost it??). Then I started weight training and have now reached 72

Thats awesome clap.gif We've got similar stats (I'm the same height/weight as you) so it'll be interesting to see how you progress :D

I too love the coke zero.. not too crazy bout HIIT on the bike though ;)

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Hey fellas!

Well here is my second entry!! THanks for the advice on Coke Zero, I should definitely cut down, just a habit now I think (as I drink some...)

Meals for today:

1 - 1/2c oats, scoop of whey, small banana

2 - 1/2c brown rice, 100g chicken

3 - 2 Turkey patties, 125g Kumera, lettuce, 9 grapes (precise ah!), tblsp tomato sauce, coke zero.

4 - Apple

5 - 3 Turkey patties, tblsp tomato sauce

6- Protein shake

Training:

30 mins HIIT am

PM

Abs - variety 15 min,

5 min rower

SHoulders

DB press - 10 (12) 10 (12) 12(12) 14(10) 14(10) 14(8)

Lat raises 6kg DB s/s Olympic bar raises

3 sets

12 reps/10 reps

10/10

10/8

Biceps

Standing ezy bar

3 sets of 12 - 5kg

DB Preacher Curl

12 reps 8kg

10 reps 8kg

8 reps 8kg

12 reps 6kg

Hammer curls

3 sets of 12 - 8kg

Thats bout it for today - off to bed :grin:

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Hey all,

I had one of those days where I just craved everything and anything - but went and got my hair done so had no change for junk food!!

So here are meals today:

1 - 1/2c oats, scoop Whey, small banana

2 - 1/2c brown rice, 100g chicken

3 - 200g chicken (cajun spice), lettuce, 9 grapes, 120g kumera

4 - 200g chicken (sweet chilli sauce), apple,

5 - apple

I know, I know!! replace the apples with veges - but who you kidding plain veges steamed, boiled, stir fried with nothing just not that tasty - raw carrots and a few bits of brocolli manageable!!

Training today

AM

30 mins HIIT

PM

Back

Lat Pull down (wide grip)

21 (15), 28 (12), 35 (12), 42 (6), 35 (10),

Seated Row

21 (15), 28 (12), 35 (12), 42 (6),

Assisted Chins

12 reps 35

2 reps 25, 3 reps 30, 3 reps 35

Swiss ball back extension

20 no weight, 4 sets 20 5kg,

Dumbell rows

3 sets of ten 8kg

Calves

Standing Calf raises

15 (16), 12 (21), 12 (28), 10 (35),

Free weight 20

Single DB 5kg calf raises

8, 5, 5

Bit of a mixed bag tonight as didn't actually plan my training.

Quite weak on the old Calves due to ruptured achilles a couple of years back. Still struggle getting full range of motion in right calf.

Is it calves or calfs ?? I dunno - me english good not :lol:

Hope everyone elses training is going well :wink:

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Hey poos and wees,

No I just skull a couple of waters and thats it! Its quite bad really cos I don't actually eat anything until 8.30am (gotta get bus to work) so its over an hour after I finish my Cardio session in morning. Also just ran out of Whey powder :shifty: so need to get onto that this weekend!!

Louise :D

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Hi all,

I had a lazy day today. Actually had planned not to do weights tonight but was meant to do Cardio this morning - didn't happen for me!!

Meals today

1 - 1/2c oats, scoop Whey powder, small banana

2 - 1/2 c brown rice, 100g chicken

3 - 3 turkey patties, tblsp tomato sauce, 4 handfuls of popcorn and 2 rice cakes

4 - Skinny latte

5 - 6 egg white (one yolk) omlette with tomatoes and onion, 50g cottage cheese

Pretty average eating day today!!

Am def going for 2 sessions at gym tommorrow!!

:nod: Louise x

PS - so peeved yesterday at a bunch of guys hogging the one Olympic bar squat rack for the hour and bit I was at gym, couldn't do my deadlifts. Sorry just needed to vent my anger. The worse thing is there was 4 of them and they all took ages between sets!! I need to grow some cahoonies and ask them "are they going to be long" hehe :pfft:

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No I just skull a couple of waters and thats it! Its quite bad really cos I don't actually eat anything until 8.30am (gotta get bus to work) so its over an hour after I finish my Cardio session in morning.

Hmm. I'd be concerned about losing muscle mass if I were you. Cardio on an empty stomach can be quite catabolic at the best of times, and if you're not getting anything afterwards either, I imagine your body would start breaking down the muscle quite quickly.

I know you said you're out of whey, but do swig a protein shake either before and/or after. The aminos in it will help prevent catabolism. :)

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Hey Truds,

I am in West London. Train at a small gym that has all the basics but not much more (no classes etc), just all I need weights and a few CV machines!! I suppose thats why it is so cheap :pfft:

How about you?

Louise :)

Cool! I'm up in Manchester. :D Have you ever thought about competing over here in the UK?

xx

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Hey Truds,

Havn't quite worked out the quoting thing yet!!

Yes def thought about competing - was semi determined in Jan to compete in April but 4 months wasn't enough for me to train and was talked out of it because we go travelling alot and socialise alot! Hows your competition training going?

Louise :)

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Hello!

Well for a start YAY its Friday!! But dread the weekend for me - no routine argh :shock:

Today was a bit of a mixed bag, was so lazy last night didn't manage the shop so Meals a bit funny

1, 1/2 c oats, small banana (out of whey powder promise to get some on Sunday!!)

2. 1/2c brown rice and 100g chicken

3. 100g kumera, 1 slice wholemeal toast, 2 poached eggs

4. Apple

5. Egg bake thing (thanks Evie :wink: )

6 2 small scones

Well I had the scones after training PM, after I made them for the boyfs rugby team. Normally I scoff about 5 or 6 but the thought of answering to you guys actually put me off which is so good. NOw I just have to deal with watching everyone eating crappy food tommorrow, and a 30th tommorrow night which i paid £18, providing a buffet so tommorrow night the big tester of my self control, already not drinking which is excellent :grin:

Training today

AM

20mins rower

Tricep Pushdowns

15(12) 15(12) 20 (12)

Overhead Ext DB

6 Kg(12 x2)

I was kind of just mucking round when should of been doing ten more mins on rower!!

PM

Chest

DB Press

10(15), 12(12), 14(12), 16(10), 18(6), 14(12)

Cable Flyes

3 sets of 15 on 10kg - 3 different angles, split the 15 into 3 lots of 5, each diff angles (hope you kind of get it)!!

Incline Bench Flyes

4 sets 8kg reps - 12,12,12,10

Press-Ups

10/5, 7/8, 5/10

(full) made up to 15 on knees

NIce quick short work out for a Friday.

Tommorrow day off hoping a walk in morning but hey no promises. Will write up training and Sat food on Sunday.

Wish me luck :lol:

Louise

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Hey Truds,

Been thinking over weekend maybe I need a serious goal to aim for. I feel like I am training but with no goal in mine (except looking good for summer :wink: ) therefore am losing my battle with will power over the weekend!

Would you help me look for a contest in London that could suit me? Def thinking some sort of Figure comp and prob need a minimum of 4 months to train - October at the earliest!

What do you reckon?

Louise :P

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Hey guys,

Yet again a terrible weekend - fine in morning lose it at night!! Not as bad as previous weekends though!

This dieting is so hard - I know I need to be more organised and keep focussed!! Decided am going to go hard with training this week and dieting, allow Saturday night off for a sports break-up!! Just trying to keep positive really :nod:

Fill you in tommorrow fellas :D

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Hey Truds,

Been thinking over weekend maybe I need a serious goal to aim for. I feel like I am training but with no goal in mine (except looking good for summer :wink: ) therefore am losing my battle with will power over the weekend!

Would you help me look for a contest in London that could suit me? Def thinking some sort of Figure comp and prob need a minimum of 4 months to train - October at the earliest!

What do you reckon?

Louise :P

Hi hun! There is loads of shows over here that you could compete in. Just depends on what federation/s you want to go in. I don't know too much about the untested federations shows (but if you check out http://www.alexmac.biz there is a show list on there), I compete in the natural federations. There is the BNBF and the NPA over here. (http://www.bnbf.co.uk and http://www.npa-bodybuilding.co.uk) they'll have a list of all their comps on there. The last BNBF qualifer is August, but the NPA have their last qualifier of the year on October 06 in Essex - so that could be a goer for ya if you comply with the natural status. Will definitly help ya training if you have a goal and something to aim for. :)

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Hey guys,

Well I had a bit of a rough weekend but pulled my head in today. Had a divine lunch as a class at school put on lunch for staff every few weeks and completely forgot I had put an order in!! Any way I have actually prepared all my meals for the week so way ahead of myself!!

NO weights today - had touch and thought I could make it after school but had a staff meeting that was sooooooooooooooo boring!!! :shock:

Anyways heres todays training and diet !!

Training:

AM - 30 min bike (5 warm up, 20 min sprints, 5 cool down)

PM - Touch

Diet:

Meal 1 - Shake

Meal 2 - 1/2c oats, scoop Whey, small banana

Meal 3 - 1/2c brown rice, 100g chicken

Meal 4 - Bagutte sandwich (ham,brie, salad and relish)

Meal 5 - 250g Salmon

Not as bad as thought now I have written it down!! Though that baguette totally filled me up and isn't a norm in my diet but was enjoyable!!

I marinated the salmon over night in fresh ginger, garlic and soya sauce it was yum!

Night all :)

Louise

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PS

Hey Pseudonym,

THanks for the tip - bought a shaker over the weekend and had a shake after work out this morning :D

PPS

Truds I am off to the World Cup quarter finals on the 6th other wise that October would have been perfect. THink August to soon - also away for most of it travelling (us school teachers got it good ah!! :pfft: )

What kind of a programme do you think would be beneficial for starting to drop body fat so that doing a contest won't be such a big leap next year?

Maybe something like this??

Day 1 - Legs

Day 2 - shoulders

Day 3 - Back

Day 4 - Arms and Calves

Day 5 - Chest

Day 6 - Rest

Day 7 - Cardio

Plus 30-40 cardio 5 mornings a week and 3 PM sessions of 45 mins (low intensity but longer ..???)

THought with touch on Mondays would have a Monday as Cardio.

I know that all of it comes down to diet though!!

What are your thoughts - well actually everyones thoughts!!

:) Louise

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Truds I am off to the World Cup quarter finals on the 6th other wise that October would have been perfect. THink August to soon - also away for most of it travelling (us school teachers got it good ah!! :pfft: )

:shock: OMG my jealousy knows no bounds.

What kind of a programme do you think would be beneficial for starting to drop body fat so that doing a contest won't be such a big leap next year?

Maybe something like this??

Day 1 - Legs

Day 2 - shoulders

Day 3 - Back

Day 4 - Arms and Calves

Day 5 - Chest

Day 6 - Rest

Day 7 - Cardio

Plus 30-40 cardio 5 mornings a week and 3 PM sessions of 45 mins (low intensity but longer ..???)

If you were to do that split - I'd slot a rest day in between shoulders & back. IMO you don't need a whole day to train your arms & calves, you could add a couple of bi exercises on one of your upper body days, and tri's on another upper day. Calves could be added at the end of your lower day.. ?

So the split would look something like:

D1 - Legs + calves

D2 - Shoulders + tris ?

D3 - Rest

D4 - Back

D5 - Chest + bis ?

D6 - Rest

D7 - Rest

Do you really want to do cardio every morning? I'd say you'd be OK doing 1-2 HIIT per week plus a 2-3 cardio sessions a week, and see how you go for a couple of weeks. Remember you want to eat as much as you can and do as little cardio as you can to get lean ;)

But alas, a program won't do much for your bodyfat if your diet isn't on song 6ef12e2f.gif

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But alas, a program won't do much for your bodyfat if your diet isn't on song 6ef12e2f.gif

So very true poos. I have been not to bad overall this week!!

I will give your training a go from next week and see how I shape up - also will clean up the diet to see the results a bit more!! I actually just like getting up at 6am now sometimes I don't really do much at the gym in the morning - like today I spent 20 mins on the rower!! I only get half and hour at gym in morning so HIIT only happens 2-3 times a week dependent on time!

Catch up on the diet and training for yest:

Training:

AM 30 min x-trainer

PM Legs

Squats

Bar (15) +10 (12) +20 (12) +30 (6)

Leg Curls

25 (12) 30 (12) 35 (12) drop set: 40 (8) 30 (7)

Lunges

3 sets of 50 with 5kg DB

Leg Curl

28 (12) 42 (12) 42 (12) 42 (9.5674433, not quite ah!!)

Bum is sore as today - should have gone a bit harder on squats and completed another set on a lower weight! Shoulda,woulda,coulda :lol:

Diet:

1 - Shake (after x-trainer)

2 - 1/2c oats, scoop Whey, banana

3 - 1/2c brown rice, 100g chicken

4 - salad (lettuce, orange pepper), 2 Turkey Patties and tomato sauce

5 - banana, 6 crackers (ops!)

6 - Roast (YUMMY!) chicken, little bit of gravey, heaps of salad and broc, jumera and one norm potato! Also Fruit salad and low fat ice cream for dessert.

Yesterady not as bad as thought once I had written it down - havn't had a roast in ages and went to round to a mates place for tea, but well controlled and didn't go overboard on portion sizes!!

Will report back on todays happenings tonight!

Later xx

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