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hififi's Blog

Fri - Sun

12/12Missed gym this morning. But as am having massage tomorrow prob not a bad thing to rest muscles. Diet ok. Friend arrived tonight had homemade chilli (fine) but with cheesy chips (although oven & lower fat, had too many really). But didn’t have G&T. 13/12Good massage, protein porridge & usual weekday lunch, good. I’m an auntie!!!!  My sister had Elsa May at 4.30-ish, 7lb 15oz. So a bottle of champagne (between 3) ...

December 14, 2008 | comments (0) | My Transformation Journey

12/11

Arms/ abs/ Cardio3 set each - 12/10/8 repsCable curl: 2.5, 3.75, 5hammer curl: 4, 5, 6cable reverse ext: 3.75, 5, 6.25*cable pushdown: 10, 15, 20(*need to go up)various abs & 20 minutes steady spinning. Diet good. Dinner; Lamb & feta salad with rice. ...

December 14, 2008 | comments (0) | My Transformation Journey

12/10

Back/ abs/ Cardio3 set each - 12/10/8 repsLat pulldown: 25, 35, 45*Seated Row: 30, 40, 50assisted Pull up: 35, 35, 351 arm row: 10, 10, 12*(*need to go up)various abs & 20 minutes steady spinning. Diet good. Although had whole avocado again on my dinner, needed some comfort food & a Maximuscle diet fuel bar with coffee. ...

December 14, 2008 | comments (0) | My Transformation Journey

12/09

Chest/ abs/ Cardio3 set each - 12/10/8 reps (kgs)Stab ball press(cable): 2.5, 3.75, 5Stab ball fly(cable): 2.5, 3.75, 5Cable cross: 3.75, 5, 6.25Barbell bench: 10, 12.5, 15 (+ Olympic bar)various abs & 20 minutes steady spinning. Really enjoyed this morning. Diet good, having pre am WO feed of shake: 20g-ish of whey & an oatibix with tsp sweetener & 100mls skim milk. Dinner tonight was sushi out with girls with sparkling wtaer. Legs q...

December 9, 2008 | comments (0) | My Transformation Journey

12/08

Legs, shoulders & calves - All 3 sets: 12, 10, 8 (kgs)Leg Press - 30, 40, 50Shoulder Press(machine)- 10, 15, 20*Leg Ext - 10, 15, 20Leg Curl(seated)- 10, 15, 20Bench step up - (no weight)Front Raise - 2, 3, 4*Single Leg Calf Raise - 5, 6, 7Side Raise - 2, 3, 4*Walking Lunges(treadmill)- (no weight)Bent over reverse raise - 2, 3, 4*(*need to go up)Really enjoyed this WO. The walking lunges on the treadmill were interesting. Will have to concen...

December 8, 2008 | comments (0) | My Transformation Journey

12/05 - 12/07

The weekendWasn't as bad as I could've been, but not as good either. But I just have to learn from each experience & make sure that I remember & use the information next time. Late setting off Fri which was good as meant we wouldn't make N/C for lunch, so I had usual salad while Mark had Wimpy, that was quite empowering. Dinner at hotel didn't seem too naughty actually but was accompanied with 2 pre-dinner G&T's & 2/3 of a bottle ...

December 8, 2008 | comments (0) | My Transformation Journey

12/04 - Day 11

Ok day. Switched alarm off & didn’t go to gym but legs were tired at spinning last night. Just a little annoyed as off to Newcastle for a wedding tomorrow so won’t make gym at all & will be eating & drinking a few extra calories, although I plan to try & stay in control & enjoy it but not eat & drink for the sake of eating & drinking. That doesn’t appeal anymore. But wana enjoy the weekend & not f...

December 4, 2008 | comments (0) | My Transformation Journey

12/03 - Day 10

03/12 - Day 10So journal entry last night was a bit pants! Sorry. Hadn't realised my headache was that bad, better now. Did 30min cardio am: 10 treadmill (6.5km/phr) 10 stepper, 10 xtrainer. Really enjoyed it. Diet according to plan & spin tonight was good, not as pumped as Monday but you can‘t have it allways all the time. Will defo stick with fueled weights WO’s not decided on cardio. Am struggling to eat meal 4, 3pm-ish & s...

December 3, 2008 | comments (0) | My Transformation Journey

12/02 - Day 9

WO further improved thru fuelling weights WO. Managed 20g-ish whey shake made with water & a small slice of CouCous Cake. Will think about more concentrated weights WO’s keeping push(chest+tri)/ pull(back+bi)/ leg+shoulder split & do HIIT traininig inbetween if this is the way forward, & I think it is. Oh Yeah BFL........... hehe, yes really I know, I'm joking!Rest of day good. Night off gym few small jobs done. Have slight...

December 2, 2008 | comments (0) | My Transformation Journey

12/01 - Day 8

WO was much improved this am after advice from PT. Although noticed quite shakey & very much in need of breakfast. Have been advised I should fuel weights WO’s so will need that advice, as I think it definitely will help. Spinning was in the new studio at the gym, darkened room with disco lights & loud thumping music & hot, COME ON! Was FANTASTIC! Ok calm, calm, but yes there was quite an endorphin rush felt, lol!Diet according ...

December 1, 2008 | comments (0) | My Transformation Journey

CousCous Cake

CousCous Cake 4oz Couscous (300kal) 2 eating apples grated (100kal)1 beaten egg (75kal)2 Tbsp sweet mincemeat (100kal)1 tsp mixed spice‘few’ drops almond essence3 heaped tsp granulated aspartame free sweetenerBoiling water(575kal - 8 slices = 72kal p/slice - fat, sugar & aspartame free!!!)Place couscous in a bowl & pour over boiling water untill couscous is covered. Cover bowl with plate. Grate the apples & mix with s...

November 30, 2008 | comments (0) | My Transformation Journey

Sat 11/29 & Sun 11/30

OWwwwEEEeeee!Ok so maybe some PT sessions would be a REALLY good idea I haven’t hurt like this in a long time!DietSat: 2 eggs on 2 slices toast (nimble wholemeal) with marmite, cnp flapjack bar, beef salad with lighter choices coleslaw (6 little squares/ oblongs of Green & Blacks), chilli (homemade) & rice (45g dry weight) (6 little squares/ oblongs of Green & Blacks). Sun: 2 eggs with asparagus & 2 slices toast (nimble whol...

November 30, 2008 | comments (0) | Uncategorized

Day 5

Had an impromptu PT session this morning with David. Asked him to show me new cable machines & he decided I could be pushed a little also! But after previous 4 days I was shattered. He’s a semi-professional rugby player & so I knew he was into weight training, but I thought more for fitness & sports specific. Turns out he’s trained a couple of BB’s & was quite insightful. I know he’s got to sell himself &am...

November 30, 2008 | comments (0) | My Transformation Journey

Day 4

AM WO: 10min 6km/hr, 1.5% incline treadmill + 10min stepper + 10 mins Xtrainer. Felt good, sweaty. Diet good, dinner; 150g chicken/turkey + 150g potatoes + salad & an avacado. No gym pm, got lots of silly little jobs done tho. ...

November 30, 2008 | comments (0) | My Transformation Journey

Day 3

Day 3Another good day. WO was a bit disjointed, the gym is having a refurb & all new equipment. Very exciting as there’s lots of new cable/pully equipment & I love that, but couldn’t really flow with my WO this morning. Will pop over at w/e & figure things out when I have more time. Diet according to plan. 4got to have 5pm bar to see me thru spin & was hungry so had a small slice of cous cous cake (will post recipe at ...

November 26, 2008 | comments (3) | My Transformation Journey

Day 2

Day 2Today has again gone very well. Did 30 min fairly intense SS cardio on the spin bike this morning. Was sweating lots & felt good but tried not to sprint all out as in HIIT & keep heart rate steadier. Diet as per plan, had 50g (dry weight) wholemeal pasta with quorn (just in freezer needed using up) & turkey (not a lot between two, so hence the addition of quorn), mixed veg all tossed together with very low fat garlic & herb c...

November 25, 2008 | comments (2) | Uncategorized

Day 1..... again!

Hello, This is my introductory blog & so I apologise for the length but I want include a thorough introduction to optimise on feedback, comments & advice. This blog has a number of functions:I have dreams of one day standing on stage as a figure competitor & so hope that after 15 years of talking the talk, I might actually walk the talk. I’m hoping that greater accountability to you all will finally get my ass into gear &am...

November 25, 2008 | comments (0) | My Transformation Journey

Weird space?

I'm not doing great (very little body weight lost)I'm not doing badly either (3" lost), but have mixed feelings as to where I'm at. It must be by diet that's not clean enough cos I haven't missed a w/o. Although, I forgot I posted last week that I potentailly wasn't eating enough. Am upping calories during day & going to try to have carb free dinner thru week. 1.5L water     Meal 1: shake post w/o 7am & oats ...

August 26, 2008 | comments (0) | My Transformation Journey

Week 4 Stats

Starting Stats:Chest: 38.25"Upper Arm: 12"Waist: 36.5"Abdomen: 40"Hips: 41"Butt: 41.25"Thigh: 25" (at top-widest) 20" (above knee thin-est)Calf: 15"Scale weight: 11' 13.25"Body Fat Calipers: 36%4 Weeks Stats:Chest: 37" - -1"Upper Arm: 12"Waist: 35" - -1.5"Abdomen: 40"Hips: 40" - -1"Butt: 40.5" - -0.75"Thigh: 25" (at top-widest) 20" (above...

August 3, 2008 | comments (1) | My Transformation Journey

First 4 Weeks - Diet & Fitness Routines

I have put any queries I'd specifically like comments on & ammendments I think are required in italics. 5.45am500ml Water- currently a double espresso, but realise I need water more than caffine. 6amWorkouts (1L water): - had been 500ml, realise I must increase water intake. Monday & Wednesday: Swim (30 lengths (25m) in pool. 3 x: 150 crawl, 50 back, 50 Breast)(Also Spin PM 45min)Tuesday & Friday: AM Upper Body Weights: BFL sets ...

August 3, 2008 | comments (2) | My Transformation Journey

Week 2 - Give me a break!?!

Mixed feelings at this point. I know this is a morathon & not a sprint but give me a break I don't think I've done a lot wrong & I've not lost any weight!?!Gonna lose the whole eggs. Maybe lose the complex carbohydrate powder in protein shakes, but the whey protein powder is low in carbs & don't the carbs help spike your insulin so that the protein is more readily taken up by muscles?Not going to measure myself as I don't want to not ...

July 20, 2008 | comments (5) | My Transformation Journey

Day 14

9am1g Glutamine.9.30amBreakfast: 2 whole eggs mashed on 2 slices wholewheat toast with marmite & espresso. 2pmLunch: Claves liver with onions & potatoes & veg. 6pmDinner: Veal with poataoes & veg, followed by sugar free jelly & a can of sugar free soda.  9pmCNP protein dessert. ...

July 20, 2008 | comments (0) | My Transformation Journey

Day 13

8.30amBreakfast ; smoked salmon gravadlax with 2 whole eggs scrambled, 2 slices wholewheat toast & espresso. 12pmAM snack: 1/2 CNP flapjack bar & 1/4 CNP protein bar. 2pmLunch: Sushi with 100g trout. 6pmCNP Napalm pre-workout energy drink. 6pm-7pm5km treadmill run & stretching. 7pm1g Glutamine.7.10pmProtein shake (made with: CNP whey protein powder (20-ish-g), 12-ish-g complex carbohydrate powder, 250ml skim milk).8.30pmDinner: Brown ...

July 20, 2008 | comments (0) | My Transformation Journey

Day 12

5.45amEspresso6am24 lengths (25m) in pool. 3 x 50 Breast, 100 crawl, 50 back. 6.45am1g Glutamine.6.50amProtein shake (made with: CNP whey protein powder (20-ish-g), 12-ish-g complex carbohydrate powder, 250ml skim milk).7amBack home for porridge (30g dry weight made with 250ml skim milk, sweetener & tblesp seeds).10amAM snack: 100g FF Cottage Cheese with 1 peice fruit12pmLunch: 200g cannellini beans with 28g tinned tuna & salad leaves. 2p...

July 20, 2008 | comments (0) | My Transformation Journey

Day 11

5.45amEspresso6am:Upper Body Weight work out (1L water)ChestBFL pyramid sets of: cable fly: ?kg with dumbell bench on excercise ball: 5kg. BackBFL Pyramid sets of: seated row: ?kg with Lat pull-dwon ?kg. BicepsBFL Pryamid sets of: incline curl: 4kg, 5kg, 6kg, 7kg, 6kg with curl 6kg. TricepsBFL Pryamid sets of: overhead single extensions: 3kg, 4kg, 5kg, 6kg, 5kg with push-down: ?kg'sAbsAlso Abs various crunches 5 x 20. 6.45am1g Glutamine.6.50amPro...

July 20, 2008 | comments (0) | My Transformation Journey

Day 10

5.45amEspresso6am24 lengths (25m) in pool. 3 x 50 Breast, 100 crawl, 50 back. 6.45am1g Glutamine.6.50amProtein shake (made with: CNP whey protein powder (20-ish-g), 12-ish-g complex carbohydrate powder, 250ml skim milk).7amBack home for porridge (30g dry weight made with 250ml skim milk, sweetener & tblesp seeds).10amAM snack: 100g FF Cottage Cheese with 1 peice fruit12pmLunch: 200g potatoes with 28g tinned tuna & salad leaves. 2pmHalf CN...

July 20, 2008 | comments (0) | My Transformation Journey

Day 9

5.45amEspresso6am:Upper Body Weight work out (1L water)ChestBFL pyramid sets of: Dumbell bench on excercise ball: 3kg, 4kg, 5kg, 6kg, 5kg with cable fly: ?kgBackBFL Pyramid sets of: assisted pull-ups with seated row. BicepsBFL Pryamid sets of: hammer curl: 4kg, 5kg, 6kg, 7kg, 6kg with incline curl 6kg. TricepsBFL Pryamid sets of: push-down: ?kg's with overhead single extensions: 5kg. AbsAlso Abs various crunches 5 x 20. 6.45am1g Glutamine.6.50amP...

July 20, 2008 | comments (0) | My Transformation Journey

Day 8

5.45amEspresso6am24 lengths (25m) in pool. 3 x 50 Breast, 100 crawl, 50 back. 6.45am1g Glutamine.6.50amProtein shake (made with: CNP whey protein powder (20-ish-g), 12-ish-g complex carbohydrate powder, 250ml skim milk).7amBack home for porridge (30g dry weight made with 250ml skim milk, sweetener & tblesp seeds).10amAM snack: 100g FF Cottage Cheese with 1 peice fruit12pmLunch: 200g potatoes with 28g tinned tuna & salad leaves. 2pmHalf CN...

July 20, 2008 | comments (1) | My Transformation Journey

Day 4

Day 55.45amEspresso6am:Swim -  50m breast stroke, 50m crawl & 50m back stroke, 3 times through.6.45am1g Glutamine.6.50amProtein shake (made with skim milk).7amBack home for porridge (30g dry weight made with skim milk, sweetener, seeds & banana).10amAM snack: FF Cottage Cheese with fruit12pmLunch: Fruity coronation rice & turkey - 100g cooked wieght turkey breast diced, 150g cooked weight brown rice, 1 stalk celery diced, 1 small...

July 10, 2008 | comments (1) | My Transformation Journey

Day 3

I'm sorry I'm being a bit 'matter-of-fact' in my blogs so far. Everyone else is really opening up but I'm afraid I just haven't had the time, lol!I have my parents visiting from up-north this week so my blog may slip/ be very concise/ be obviously cut & pasted!As you will see I got as far as posting my photographs so that the world can hold me accountable, but haven't had time to sit down & actually properly do lesson 1. I will next ...

July 9, 2008 | comments (1) | My Transformation Journey

Day 2

Day 2 is going well. I did my Upper Body Weight work out this morning at 6am:BFL pyramid sets of Olympic Bench Press: Bar, 5kg, 10kg, 15kg & 10kg with a dumbell fly of 5kg. BFL Pyramid sets of Lat Pull Down: ?kg machines weights are colour coded with a dumbell 1 arm row of 10kg. BFL Pryamid sets of bicep curl: 4kg, 5kg, 6kg 7kg & 6kg with a concentrate curl of 6kg. BFL Pryamid sets of overhead tri-cep extension: 3kg, 4kg, 5kg, 6kg &&n...

July 8, 2008 | comments (2) | Uncategorized

Day 1

Successfully completed first day of my transformation. Woke an hour before my alarm was due to go off at 5.45am as I was SOoo excited to get started! Went for 20 min swim this morning. Did 50m breast stroke, 50m crawl & 50m back stroke, 3 times through. Followed immediatley by glutamine & 5min later protein shake. At home had prorridge with skim milk, sweetener & seeds. At work diet's easy as people are used to me syaing no to treats....

July 7, 2008 | comments (3) | My Transformation Journey

hififi

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