Lou's "I'm Bringing Muscle Back!" Journal

[imperfectly_lou]

I have decided to start a journal so I (and others) can track my progress....

As a brief intro, I am 21 years old, full time law student.

I first started exercising about 18 months ago when I was suffering badly from anorexia. As a result of hours of cardio and no weight training, my weight plumetted to 110lbs and my body fat skyrocketed to 27%...... Basically I was bony but "soft".

My movement into weight training has been the most important part of my recovery from my eating disorder. I was NEVER an ahtletic child, but now, my training is practically my life. I look forward to each and every workout (well, almost always!)

So I started increasing my food and protein intake and lifting heavy weights. I have an old recurring knee injury which prevents me from going too heavy on my legs.

Tomorrow I will post some photos of me taken in April. I have just taken some updated photos so I will post them shortly. Unfortunately, I spent two weeks in August very ill and lost nearly 10lbs... a lot of that was hard-earned muscle so I feel I am almost back to square one :(

I am currently 5"6.5 and about 118lbs (I try to stay away from the scale for my recovery). Approx 19% body fat. Would love to get down to 14-15


At the moment I am doing the Muscle and Fitness Hers Look Great in Eight (I am in Week 5). After I finish that, I will repeat the Rock Hard Challenge which I did earlier this year (and made fantastic strength and size gains). I like having a set program to follow.

TODAY'S WORKOUT

15min warm up walk on treadmill

Circuit training - 12reps per exercise, repeat 3 times

Bent over BB row
Incline DB press
Walking lunges
Romanian deadlift
Hip thrust
Arnold press
Tricep pressdown
Standing BB curl

20min run on treadmill at 10.3km/h

Cals burned: 420

TODAY'S NUTRITION

I had class all day....

6am - 1/2 cup oats

Post workout - Protein shake, glutamine, carrot sticks (running late for class!)

12:00 - 2 pieces of dark rye bread with organic PB, one apple

3:00 - Chicken sandwich with avocado, low fat cheese and mushrooms

7:00 - 200g tuna in water mixed with 50g wholegrain pasta, some tomato based sauce and a little bit of low fat ricotta


I was naughty and had some jelly snakes today too :) No, my eaitng isn't perfect, but I am working on it.

This is about 1500cals, 130g protein. I have trouble getting a lot of protein the days I have uni all day...

Thats it for me today :)

[imperfectly_lou]

Tuesday's I train with a friend of mine Jenny.

I love her to death but she drives me batty sometimes! She is so obsessed with her weight and she won't listen to me when I try to tell her to eat more and lift weights rather than running 8km a day!

Anyway she is good to do cardio with, Tuesday is long cardio day.

I did a 15mins gentle warm up on the recumbant bike
20min run at 10.3km/h
20 mins low intensity on the rower
20mins stair climber
20 mins cool down/low intensity on the bike

Cals burnt: 600cals

It sounds like a lot but I kept my HR at under 160bpm the whole time. I only do one day of long steady cardio.

NUTRITION

I only have 1-2 cheat meals a week and today was the day :)

Breakfast - 6 egg whites, 1/3 cup oatmeal

Cheat after workout - Low fat choc ice cream with some M&Ms (yummmm)

Lunch - Sushi with avocado, tuna and carrot

Dinner - 200g chicken breast, 40g (dry measure) of brown rice mixed with kidney beans, carrots, peas and broccoli

Total = 1342calories approx 115g protein

Hmmm I didn't eat enough today! Admittedly I slept for quite a few hours during the day (burnt out from study and recent illness)

I was interested to read an article on Timea Marjorova (sp?) in the latest Oxygen. She only eats 1,200-1,500cals per day........ seems crazy, she is so buff!

I have class all day tomorrow again but thankfully I am not working tomorow night so I should be able to do a bit of cooking.

[imperfectly_lou]

Edit: Added a glass of warm milk at about 10pm........ does anyone else find warm milk really filling??? So add 150cals, 10g protein....

1492cals, 125g protein

[Hibiscus09]

Looks good Lou. :) You could probably go a little higher on the calories -- like around 1,800 -- especially on workout days. You're young and active and need the calories to do all that exercising and studying! ;)

[playmaker]

I can understand you loo, its not easy to eat when u have classes all day long i have the same problem thats why i could not eat more than 1300-1400 cals. I think 130-150gr of protein is fine anyway, you are doing great girl continue the hard work!!

[Emma-Leigh]

Hey Lou,

I agree with Hibiscus - watch out for your calories. On the day that you do your long cardio session you are burning 600 cals just for exercise - add in the afterburn effect and your other daily activities, along with your basal metabolic needs and you really should be eating much more on that day.

About class - Have you tried taking something like dry roasted chick-peas or chopped hard boiled egg and then snacking on these between lectures? They are easy to eat and would not be too much hassle. Some almonds might also be an alternative.

Otherwise - looks good!! Keep it up.

[imperfectly_lou]

Thanks for the comments girls! I am working on slowly increasing my calories so I appreciate your feedback....

Emma - those are some good snack ideas, thank you! Any ideas about where to get dry roasted chick peas from? I have never seen them.

[imperfectly_lou]

Very tired today.... I have been working until 11:30 at night and then getting up at 6am for my workouts and then heading off to uni for 4 hrs of classes, I am off to bed very soon I think!

TODAY'S WORKOUT

15min warm up walk on treadmill

Circuit training - 12reps per exercise, repeat 3 times

Bent over BB row
Incline DB press
Walking lunges
Romanian deadlift
Hip thrust
Arnold press
Tricep pressdown
Standing BB curl

Cardio - I did 30mins of HIIT on the bike today... my legs were screaming for mercy! By the 8min mark I was stuffed!!!!!!!

I then spent a good 20-30mins stretching, I really needed it.

CALORIES BURNT 420

At the beginning of this year, I set myself a few goals for fitness, and one of them was to be able to do the splits again (last time was when I was about 12, so 9 years ago). I am getting there!

TODAY'S NUTRITION

I think I did pretty well today :)

6:15am - 6 egg whites, 1 piece of dark rye toast

Post workout 9:15am - Protein shake, carrot sticks

12:00 - 2 pieces of dark rye bread with natural PB

3:00 - Apple

4:00 - a very late lunch! I try to wait until I get home from class to eat lunch. I had a chicken, avocado and low fat cheese sandwich on low GI multigrain bread.

7:30 - 50g (dry measure) of wholegrain pasta with 100g tuna and tomato based sauce

TOTAL CALORIES = 1375 140G PROTEIN (41%)


Normally I would try to get another meal in before bed but it is 8:00 now and I think I will get to bed soon.....

What I don't really like about today's nutrition is that I seem to eat a fair bit later in the day due to classes. Fortunately, uni will be over for the summer soon so then I will be able to change things up a bit.

Tomorrow I am just doing a light day... a body combat class at 6:15am.

[Emma-Leigh]

Originally posted by imperfectly_lou
those are some good snack ideas, thank you! Any ideas about where to get dry roasted chick peas from? I have never seen them.

You can get dry roasted chick peas from the health food section at Woolies, and can also find them at the health food store that is combines with Iku next to NSW Bodybuilding on Oxford St. You can also roast them yourself by getting canned chick-peas, rinsing them and spreading them on a baking tray then roasting them in the oven on low.

You might also want to try dry roasted soybeans from Russels Health food (now GNC) in Glebe. - They are really yummy and not too bad in terms of nutrients.

Other things -
* Why not take tubs of yoghurt as well?
* Make a shake with skim milk, fat-free, sugar free yoghurt, some berries or low GI fruit, protein powder and cinnamon and keep it in a thermos
* Make some home-made slices and cut these up into little bits or cut up a protein bar into bits and snack on this

[imperfectly_lou]

Thanks for the suggestions Emma - I will definitely check them out. Yoghurt is a good idea actually...... hadn't thought of that one

[imperfectly_lou]

Haven't weighed myself for over a month. In the meantime I got sick and dropped a ton of weight.

Fortunately, I have regained it all.

This morn I was at 119lbs, and supposedly 21.5%BF although I really don't believe those Tanita scales..... I think my body fat is less than that.

[imperfectly_lou]

Loooong day today!

I got up at 5:30am for my 6:15am hour-long body Combat class which I hadn't done since I was sick. I can't believe how sore I am in my back and biceps! A good sore though!

My biggest achievement today ----- I have been working on increasing my water intake as I have problems with that. I have had 3 litres today and NO diet coke (unbelievable!!!!)

Calories burned in my 1hr class - 320

TODAY'S NUTRITION

8AM - 6 egg whites, 1 piece of rye bread toast

9:00AM - A skim latte

11:45AM - 2 pieces of dark rye bread, organic PB

3:30PM - 2 pieces of multigrain low GI bread, I00g chicken, low fat cheese and avocado grilled sandwich

8:00PM - 100g chicken, 50g brown rice mixed with kidney beans, peas, carrot and broccoli

TOTAL CALORIES = 1317CALS 116g of protein (35%)

Eeeek... I didn't realise how bad today was until I put it down on "paper"...
* Not enough food
* Not eating regularly enough
* Not enough protein

It is strange, I would think that because I had been up since so early, I would be hungry today... I dunno

I am at work and have a protein bar in my bag.... I probably should eat it right??? hmmmmm I know..... I know.... eeeek

Thank god it's Friday tomorrow!

[Emma-Leigh]

Hey Lou!

Yay for drinking more water! :)

You have recognised the problems in your diet -
* Not enough food
* Not eating regularly enough
* Not enough protein
So you have a goal to work towards. Try to aim for constantly eating 1600 cals a day. This would be done by adding another meal. Something like a tub of yoghurt and a can of tuna.

I would also add:
* Not enough calcium and iron
So try to eat a few more things with these (dark green leafy vegetables like spinach, almonds, dairy) or make sure you take a good calcuim suppliment and a good multivitamin.

Keep it up! :)

ps: I hope you ate that protein bar!! :)

[imperfectly_lou]

Yes I did eat the protein bar thanks Emma! I was hungry!

I went shopping today and I got some of those chick pea nuts (they are really yummy) and some almond spready to try instead of PB... so thanks for the tips.

I got my mum to take some posing photos for my last Sunday. I got them back today and I am... quite frankly... horrified.

My last pictures were taken in April when I had only been working out for 6 or so months so I was still only little but I had some nice tone coming through.

So I get sick, lose weight and despite having gained the weight back...

My photos are horrible. I look sooo gaunt and thin with like zero muscle tone :( I was looking really good before I got sick, but now... ughhhh, I look like I belong on the cover of Shape rather than M&F... no actually those shape girls probably have even more tone than me at the moment :(

I am not going to post the photos. They really are awful.

Am going out to dinner tonight with my boyfriend so I will post today's nutrition etc tomorrow morning.

[Emma-Leigh]

Originally posted by imperfectly_lou
Yes I did eat the protein bar thanks Emma! I was hungry!

I went shopping today and I got some of those chick pea nuts (they are really yummy) and some almond spready to try instead of PB... so thanks for the tips.

I got my mum to take some posing photos for my last Sunday. I got them back today and I am... quite frankly... horrified.

My last pictures were taken in April when I had only been working out for 6 or so months so I was still only little but I had some nice tone coming through.

So I get sick, lose weight and despite having gained the weight back...

My photos are horrible. I look sooo gaunt and thin with like zero muscle tone :( I was looking really good before I got sick, but now... ughhhh, I look like I belong on the cover of Shape rather than M&F... no actually those shape girls probably have even more tone than me at the moment :(

You are welcome for the tips - they are yummy arn't they!! You wait till your try the almond paste :)

Lou - Don't get too upset about your photos. We all have set backs and being sick was hardly your fault! The important thing is to get right back to work. Remember - your muscles have 'memory' and so it will be easier to gain back that muscle mass the second time around.

One of the reasons you are probably not making as much progress as you would like is because you are not eating enough - specifically working on this (particularly increasing your quality proteins) will see you making more gains.

I remember you said it once yourself - when you increased your cals to 1800 a day you could see the difference in your muscles. Do it again - over the next few weeks, work your calories up slowly and see what happens! You might surprise yourself at your progress.

Also - Try changing your training. You are at a point where you can start more serious techniques. So - instead of curcuits start doing supersets or other 'plateau busting' techniques like cheat reps, pyramid sets and matrix routines. These should help. You might also want to take your cardio down to five days a week at the most. Doing six days a week of cardio is going to be putting that much more stress on your body and make muscle building that much harder.


Stay positive.

Enjoy your meal :)

[imperfectly_lou]

Thank you so much for your support Emma

I am currently doing the M & F Hers Look Great in 8 program. This week was week 5 so it was circuit training, next week is heavy weights, week after supersets... I don't just stick to one training technique. I prefer pyramid sets myself.

TODAY'S WORKOUT

Circuit routine as per Mon and Wed
20 mins run at 10.3km/h
10mins cool down on rower

TOTAL CALS BURNED = 480

TODAY'S NUTRITION

6:30am - 6 egg whites, 1/3 cup oatmeal

10:00am - Post workout protein bar

2:00pm - Sushi with avocado, tuna and carrot (I was stuck in a meeting until this time and my stomach was growling so loudly people could hear it!)

4:00pm - 9 egg whites

7:00pm - My boyfriend took me out for dinner so I tried to make healthy choices. I had only one drink, a southern comfort with diet coke and then for dinner, grilled chicken with like a salsa with a tiny bit of pesto... yummy!

TOTAL CALS I am going to have ot guess a bit and say 1,600 with about 130g protein.

Good news! My boyfriend finally got my MP3 player working so now I have music for gym! I am so sick of people interrupting my workouts! I have a killer ab workout planned for tomorrow too! Then a nice rest day and sleep in on Sunday!

Have a good weekend all

[Emma-Leigh]

Originally posted by imperfectly_lou
Thank you so much for your support Emma

I am currently doing the M & F Hers Look Great in 8 program. This week was week 5 so it was circuit training, next week is heavy weights, week after supersets... I don't just stick to one training technique. I prefer pyramid sets myself.

K.. Sorry about that! I was wondering what you were still doing curcuits for when you seemed to have a lot more experience than that! :D

[JAmanda]

Come on lou Im creeping up behind you on the calorie front!!!(na I know exactly how hard it is, I also understand the difficulty in fitting in all the meals we should be having. I think what I need to do is eat more calorie dense food rather than filling up on veges etc.... What protein bars do you buy?? Im still at 1000 calories aday and am pretty full, but my eyeballs are not popping yet so I will continue to increase. I went to the gym today after my run to do some abs, I was really happy with the I am looking and know exactly the areas that I want to improve. So maybe lou you need to also include some more calorie dense food to make the numbers!! Good work with the day without diet coke, wow how did you do that!!!

[imperfectly_lou]

Hey Amanda

I loooooove the Aussie Bodies ProteinFX bars - the choc malt crisp and the choc mint crisp are to die for! I don't normally like protein bars but these are sooo yummy. Only 240cals, 20g protein and only 5g fat, try them out!

[JAmanda]

Thanks dude I definately will take you up on those bars- that will add a few more calories. Bugger about the rice cakes they were nice (it was brown rice) doesnt that have a lower GI- or still too high.

[Emma-Leigh]

Originally posted by JAmanda
Thanks dude I definately will take you up on those bars- that will add a few more calories. Bugger about the rice cakes they were nice (it was brown rice) doesnt that have a lower GI- or still too high.

Nope, unfortunately brown rice rice cakes are still high GI. An apple would be a good alternative though.

[imperfectly_lou]

Have had a pretty good day today, despite having to be at work for 12 hrs. 12 hrs sitting on my butt = pretty inactive!

TODAY'S WORKOUT

15mins warm up
30min ab workout
Body Attack class.

Cals burned = 400cals

TODAY'S NUTRITION

7:30am - 1/3 cup oatmeal, 6 egg whites

11:00am - Post workout protein bar

1:30pm - 300g chicken, avocado and low fat cheese (sooo yummy)

5:00pm - 50g chick pea nuts (these are great Emma! you get so many for 50g unlike ordinary nuts!)

8:15pm - 50g pasta, 100g tuna with tomato based pasta sauce and low fat ricotta

11:00pm - 1 glass milk

TOTAL CALS 1613CALS, 160g protein (42%)

I had a lot more protein than usual today. It is amazing how much more filling protein is.



A few months ago my boyfriend bought me a MP3 player which got its first workout this morning! It is fantastic! No one bothered me, and the music was so motivating. I was doing my warm up walk and I wanted to run run run!

Have a good weekend everyone!

I get a sleep in tomorrow thank god!

[JAmanda]

Good work, Im going to try and see if I can find the chick pea nuts somewhere. You are so right protein is so much more filling than other foods, I can just imagine how filling 300grams of chicken was!! You have given me a push to try and eat more tomorrow-maybe Ill try what you ate,will see.

[Hibiscus09]

Hey guys, I haven't had it in a while, but ya'll made me think of it. Hummus is really good -- it's mashed chick peas. :)

I also just looked & found a site with a bunch of recipes for different types -- although I always just bought mine in the grocery store.

http://www.fatfree.com/recipes/hummus/

It's great on veggies or wedges of whole wheat pita.

[imperfectly_lou]

Thanks for the recipe Hibiscus. I will pass it onto my mum and sister who love hummus. Despite liking chick peas in salad and those nuts, I hate hummus! I am not much of a "dip and pate" kind of person

[Hibiscus09]

LOL -- you're welcome. My husband says it tastes like doggie poo smells.

[imperfectly_lou]

Hehe I dont think he is far off!

[imperfectly_lou]

Hey Amanda and other girls needing to bump up on calories..... I have a good pre-bed solution!

Warm milk!

Ok it won't be too good for much longer here (it is starting to get hot) but it is soooooo filling and 250mls gives you nearly 10g of protein including casein which is good for overnight repair.

I actually am at work so I had full cream milk (these women wonder why they are fat!) but calorie wise, it only has about 30-50cals more than skim milk and I need more fat in my diet anyway.... the fat makes it a lot more filling I think. I migth try it with like 2% milk next time.

Just a tip!

I am getting all sleepy now and damn I have to drive home from work!

[Hibiscus09]

9:22 in morning here! Sweet dreams! :)

[JAmanda]

Thanks for that wee tip Lou, I think between us all we can work out a solution to everybodies problems(haha). I have got rid of the rice cakes, and today I am going to try and have alittle less diet coke (thats probably filling me up too much and maybe thats why I dont feel like eating all the calories I should). Look foward to seeing how your day went.

[imperfectly_lou]

Today was a rest day thank god! I have had such a busy week, I worked 30hrs (usually only work 12), plus had 3 days of uni! I had planned on a sleep in but my boyfriend decided to call me drunk at 2:30am and I slept horribly after that! Why do men feel the need to call you when they are pissed???

Today I took my dog for a 40min walk before breakfast and spent the rest of the day writing an essay for uni.

10:00am - 9 egg whites, 1/3 cup oatmeal

11:30am - My damn mum opened some chocolate so I had a bit!

1:15pm - 2 pieces of multigrain bread, 100g chicken, one piece of low fat cheese, avocado and mushrooms made into a toasted sandwich

4:30pm - 2 pieces of dark rye bread with almond spread

7:15pm - Egg white omelette made with 6 egg whites, 1 can of tuna, mushrooms, low fat cheese, capsicum and onion.

TOTAL CALORIES = 1294CALS, 120g protein

**** thats bad.... if I hadn't have had that chocolate, I probably would have been at 1000cals or less...... I will probably have a protein bar before I go to bed......

I have decided I am sick of the current 8 week program I am doing. It is too much cardio, not enough weights. So I am re-doing the Rock Hard Challenge which gave me fantastic results earlier this year.

For those of you who don't know the RHC, it is a 12 week program with 5days of training, 2 rest days a week. Each week has one legs session, one push and one pull, with emphasis on compound exercises rather than isolation work. After each weights session, there is interval training for approx 30mins. The other 2 days are strady state cardio.

I put on so much muscle when I did this last time. Within four weeks i had muscles I never knew existed!

The first month is at 1,800cals a day with a drop to 1,600 in Months 2 and 3. Looks like I have some eating to do! hehe

Hope everyone had a good weekend!

[mirror]

Lou, I am doing RHC: at month 1, week 4, circuits week. I haven't been able to keep up with the eating though, felt the fat coming on and freaked. that's probably compromising my gains isn't it. I haven't been able to deal with the 2 days' rest either, just have one (so I suppose it's debateable that I'm actually following it at all). But I do like the no. of compound lifts in the programme, and the variety of the workouts. Not looking forward to the longer interval HIIT sessions in month 2/3. I barely get thru them now ... did the 'cardio C' yesterday and imagined doing 2 or 3 more intervals on top ... aaargh, no!

[imperfectly_lou]

Hi Mirror

When I did RHC last time, I occasionally snuck in the extra bit of cardio on a sixth day but I don't recommend doing it. By the end of about Week 10 I was completely ovetrained and really struggled to finish those last 2 weeks.

[imperfectly_lou]

Day 1, Week 1 of the 12 week Rock Hard Challenge!

I am sore!!!!!!!!! My triceps were literally quivering by the end and I forgot how difficult the interval training was, but boy it felts good!

CALORIES BURNT 430

TODAY'S NUTRITION

This was not so good. I am trying not to beat myself up over it. A slip back into anorexic patterns does not have to be a relapse..... I binged late afternoon on cereal. My therapist and I have a rule about no cereal after 9am because it is too easy to binge on. Ok so it is healthy, but not when you eat 4 or so bowls of all bran. Why did I do it? I wasn't hungry, I am STRESSED over all my uni work on at the moment. All I can do it try to do better tomorrow.

6:15am 1/2 cup oatmeal

9:00 Post workout protein shake and an apple

12:00 2 pieces of dark rye bread with natural PB

3:00 50g of roasted chick pea nuts

4:00 2 pieces of multigrain bread, 100g chicken, I piece of low fat cheese, avocado and mushroom - grilled sandwich

5:00 4 small bowls of cereal :( with skim milk

TOTAL CALS 1,600CALS 103G PROTEIN

No I haven't eaten since 5pm... I am going to bed soon... Feeling pretty awful.....

[sillygirl]

I hate to say it, Lou, but I can't keep cereal in my apartment anymore. I also binged on cereal back in the day, and any cereal triggers me right back into it. It's too easy. Boy, I can't wait until I have kids. "NO TRIX OR LUCKY CHARMS FOR YOU!" :D

But anyway. I hope you're feeling better. I think you're doing great so far. I know how stressful it can be sometimes when you're trying to do this the "right" way, and then when I get stressed I still want to turn to food. It's hard to break an old habit, but keep plugging away. YOU CAN DO IT! :D

[Failure isn't the going down, but the staying down. Pick yourself back up, missy! :)]

[sabreman]

Originally posted by sillygirl
I hate to say it, Lou, but I can't keep cereal in my apartment anymore. I also binged on cereal back in the day, and any cereal triggers me right back into it. It's too easy. Boy, I can't wait until I have kids. "NO TRIX OR LUCKY CHARMS FOR YOU!" :D


Silly Girl....Trix are for kids. LOL!

[JAmanda]

I can just imagine how you were feeling yesterday but like you said today is a whole another day. Often when things get a bit stressed we do thing like that- I also dont buy bulk of the foods I like because its to tempting tohave more than you should and get into unhealthy habits. Your calories were better yesterday, but probably not the way you want it to be considering what you ate (ie, cereal) just think it probably kicked started you again!! I noticed you didnt have your egg whites with your brekkie, and your diet was a little less than normal leading up to the binge. From experience I know that if I dont eat enough during the day it just means that my body will be screaming out for it later on. Lets make a difference today!

[missmuscle]

Hi Lou-

Been looking through your journal- sounds like you're on the right track and have made quite a turn around in your life- Congrats!

Keep up the good work! I can totally relate to the eating disorder/binge thing- I had one for 10 years and am now just getting a hold on it. I still have a problem with overindulging at times, but I am hoping that my journey to my first competiton will help me conquer that!

Hope you post some pics soon!

[imperfectly_lou]

Thanks for the support girls... I try my hardest not to have cereal in the house because it is a trigger food but unfortunately my mum occasionally still buys it...

I wasn't even hungry, just bored and stressed.... but you live and learn right.

Today will be a better day!

[mirror]

Lou, I truly admire you for posting your diet and stuff. My diet is so appalling I can't do that. Boredom + stress + hunger = lethal combination. anyway, bump on what the others have said: turn the page and start over!

[Emma-Leigh]

Argg.. Lou :( I hope you are feeling a little better today.

These things take time. You really have come so far - so don't be too angry with yourself or get too upset about your binge.

Plus, it might have been a psychological set-back, but in terms of your body, you didn't eat anything 'too bad' (and just think how clean your intestines will be!! :)) and it is unlikely to have made any difference at all. So take comfort in the fact that you will not suffer any physical consequences. Infact, 1600 cals for the day is not going to hurt you at all. Just think of it as a good carb feed and start again.

It might be a sign that you had an intense workout and your body was just craving those extra calories to recover. What is your post-workout shake like in terms of carbs and proteins? Make sure you are getting enough in this shake to make up for your loses during training. Also - maybe consider changing it to have some more protein in your post-workout solid meal. The peanut butter and rye bread are very low GI and would have released energy very slowly - but your body still needs a semi-rapid food in this window. So instead of the peanut butter and bread, some yoghurt and a can of tuna might have been a better idea.


Just some suggestions.

[imperfectly_lou]

You are all so very sweet and understanding, thank you :)

Today was much much better. I am feeling pretty good.

TODAY'S WORKOUT

Cardio training today with my friend Jenny

I did 25mins abs before she arrived (ouchhh)

20min run
20min bike
20min stair climber
20 min rower

All was done at a fairly low intensity. We were both feeling pretty tired.

CALORIES BURNT 560cals

TODAY'S NUTRITION

6:30am - 1/3 cup oatmeal, 4 egg whites

10:00am - My post workout weekly ice cream treat :)

1:00pm - Sushi with avocado, tuna and carrot

4:45pm - Protein shake

5:30pm - Carrot sticks with natural PB

7:30pm - 300g chicken, 2 pieces of low fat cheese, avocado, mushrooms, all grilled... sooo good!

Total calories = 1590cals, 150g protein (38%)

Eeek it seems like an awful lots... but I have to remember it is good for me right...

My triceps are aching from yesterday's workout. Gotta be happy about that!

[egoatdoor]

Originally posted by imperfectly_lou
I binged late afternoon on cereal. My therapist and I have a rule about no cereal after 9am because it is too easy to binge on. Ok so it is healthy, but not when you eat 4 or so bowls of all bran.


Not all cereals are bad...Do they sell Post Spoon Sized Shredded Wheat down there? Its pure wheat with decent amount of protein and carbs, low calories, no junk like sugar. Can keep this in the house and a binge on this won't harm you.

[imperfectly_lou]

Thanks for everyone's recent replies

egoatdoor - I would love ot be able to have cereal in my house but as sillygirl said, sometimes we just can't. It doesn't matter that what I binged on was healthy (I had 4 bowls of all bran). It is the fact that I am recovering from an eating disorder and need to learn better coping mechanisms.

TODAY'S WORKOUT

10 mins warm up
50mins "Pull' weights (Week 1 RHC)
31mins interval training on eliptical (including warm up and cool down)
10mins on rower

CALORIES BURNT 340cals

For some reason, no matter how hard I pushed, my heart rate was going nowhere today, hence the low cals, damn!

Rest day tomorrow

TODAY'S NUTRITION

6am - 1/2 cup oatmeal

9:30am - Post workout protein shake and an apple

12:00pm - 2 pieces of dark rye bread with natural PB

3:00pm - 9 egg whites

4:00pm - 2 pieces of multigrain bread, 1 pc low fat cheese, avocado, 100g chicken

8:00pm - 100g fillet steak, corn on cob

TOTAL CALS 1316cals 130G PROTEIN

Ok so that is really bad.... no wonder I am still hungry (staying at my boyfriend's tonight and don't have my own array of foods with me) But I do have a protein bar so I might go grab that now....

Hope everyone is well!

[playmaker]

Immediately after your workout you need a shake of protein/ high glycemic index carbs, try this:
your weight(kg) x 0.4 = gr of protein
your weight(kg) x 0.8 = gr of carbs (50%dextrose/50%glucose)

I think its better to replace the apple with some lucozate or gatorate drink.

[JAmanda]

I definalely think you should have a rest day tomorow from cardio anyway- you do alot of cardio in your sessions, maybe you should decrease it or bump up the calories. I know i cant talk about the eating, soon I will be able too!! I think that 30-40 min of cardio in a session is more than enough, remember you dont want to decrease your rate at which you metabolise fat, due to catabolisation of muscle tissue thru too much cardio. Next time your at the gym have alook at the woman on the cardio equipment for hours and hours- look at their bodies and how they very rarely change despite all their hard work!!! I f you find one that is slim chances are she will eat like a rabbit!!!!! I KNOW- eat up dude and have a rest tomorrow , your body will thankyou for it!

[imperfectly_lou]

You are soooo right Amanda! Like my friend Jenny who runs like a madwoman for an hour each day but never loses any weight! Thank you soooooooo much for that reminder! You're the best!

Playmaker - thank you for your advice. I still have difficulties with "drinking calories" so for now I think I might try Emma's suggestion and switch to yoghurt and tuna for post workout. Thanks for the advice.

[mirror]

Lou, as you know i am doing RHC - and you are cheating!! hahaha I do the same that's how I know where you're coming from. e.g. 20 + 20 + 20 + 20 cardio bits = 80 mins. Now in RHC it does say '35 mins moderate intensity inc 5 mins wu and cd'. Plus you are tagging extra onto the end of your HIIT sessions. yes I do the same. It's BAD!!! I made a resolution to stick with the programme this week and it's been good. No extra sessions. No bits added on. Thing is, I kind of wised up that I have been, mentally and physically, 'holding back' a little bit on the real (RHC) sessions so that I could do the other bits: STUPID! I figured it must be better to give it my all on the prescribed sessions and then just leave the gym. So that's my .2c worth. And I might add I decided to do this after you'd said in earlier post that you'd felt a bit overtrained by wk 10 of RHC. So I'm repaying your own words of wisdom here. toodle-oo!

[imperfectly_lou]

Damn you caught me! hehe

No you actually read my mind.... I was thinking this morning about how tired i was last time I did RHC - I wasn't always taking both rest days per week and always tacking on extra cardio.... thanks for the kick up the butt (I mean that!)

i am going to keep doing my long session on Tues because its a good catch up with my friend and we chat and stuff, but I will try to limit the rest, particularly the HIIT so I can give it 100%!

Are you following the diet exactly? I doubt I always get the full 1,800cals

[imperfectly_lou]

I had a TOTAL rest day today....... and boy was it needed! I am so tired! I didn't even walk the dog (no wonder she is going crazy!)

TODAY'S NUTRITION

7:00am Instant oatmeal (stayed night at my boyfriend's so had to pack light), 100g tuna (weird for breakfast I know!)

10:30am Protein bar

12:45pm 2 pieces of dark rye bread, Natural PB

4:00pm Wholemeal bread grilled sandwich with veggie pattie, mushrooms, low fat cheese and sweet chilli sauce

5:00pm 50g almonds

TOTAL CALORIES 1395CALS 98g protein

I know this is bad... I am stressed over some big law essays I have to write..... no excuse though

I should eat another meal tonight....... I'm just so so tired. I will be off to bed soon.

Maybe just some egg whites and tuna or something when criminal intent comes on (my fave show!)

[JAmanda]

Lou dont you get hungry after 5pm, I really dont eat enough during the day because I would be absolutely famished- thats like 14 hours without food!! Have you always done this, maybe if I ate more calories during the day i would think differently- nah I still think you need more, maybe another fuel up at 8-9pm. Your body would definately be dipping into the muscle tissue, especially when you take into consideration that night time is when the body does alot of repair and building. Half of my calories would be consumed at night- is this bad maybe I should work towards only 1/3 at night. Need to work at upping the calories first though I know.Maybe your body is use to this way of eating- i dont know. But lou if you want to add more fat burning capacities to your body- from what I have learnt you need more food b4 bed dude. Its not easy I know(i really do know!!).Dont let the study stress you out, thats when you lose control, I have just started reading a great book- such good way to relax and chill out (remember reading to the mind is like exercise to the body!!).

[mirror]

hi, Lou
Good for you, taking the rest day! as for following RHC diet - er - no! that kind of calorie intake is out of the question for me right now. Also I don't want to spend my whole life grocery shopping. You have a dog! you are so lucky. Mine is 9000 miles away. I miss him!

[imperfectly_lou]

Normally I do eat after 5pm yes... my last meal is usually around 8:30pm.... I did actually end up having a small dinner last nihgt after I posted.

But in answer to your question Amanda, no I don't get very hungry at night. Dinner should be one of your smaller meals of the day. I try to get about 80% of my cals before 6pm... I often have a snack about 5pm which is why my dinner is usually so small. You should definitely work towards eating less at night. I have about 6 meals a day and they are all roughly around 250cals... the snacks are a little less, the lunch and dinner a little more.

[JAmanda]

Another cahllenge for me, I am sure not short of them!! Yes I need to try and make my meals 250 calories- what about when I am weight training at night I find that I am very hungry after these sessions and my body is crying out for the food. Maybe thats because I dont eat enough yet. You would have been proud of me today as I had 3eggwhites and 1/2 cup (instead of 1/3) for brekkie.GOOD WORK- I will keep having this now. The strange thing is the more I eat the more Im getting hungry!!

[imperfectly_lou]

Thank god its Friday!!!!

I had an AWESOME workout this morning! I forgot how tough RHC is! I remember my legs hurting after Week 1 for nearly a week... and that feeling is definiterly back! After my weights, I stepped onto the treadmill for the interval training and my legs felt like jelly. I was like "I can't do this!" but I just kept talking myself through it. I have never seen my face so red in my life!

Mirror - you will be proud, I gave the intervals my all so I could barely get off the treadmill, definitely no extra cardio for me today!

CALS BURNT 380CALS

TODAY'S NUTRITION

6:30am 6 egg whites, 1/3 cup oatmeal

10:00am Post workout protein bar

1:00pm Sushi with avocado, tuna and carrot

4:30pm 4 weet bix with 1% milk

8:30pm 200g fillet steak, one cob of corn and half a cup of rice

TOTAL CALS 1727cals 130g protein

i am freaking out a little over the high amount of calories......

[egoatdoor]

Originally posted by JAmanda
Another cahllenge for me, I am sure not short of them!! Yes I need to try and make my meals 250 calories- what about when I am weight training at night I find that I am very hungry after these sessions and my body is crying out for the food. Maybe thats because I dont eat enough yet. You would have been proud of me today as I had 3eggwhites and 1/2 cup (instead of 1/3) for brekkie.GOOD WORK- I will keep having this now. The strange thing is the more I eat the more Im getting hungry!!

Listen to your body. If its crying out, feed it! Its perfectly normal to be hungry after a workout. And yes! eating more and getting hungry....it means your metabolism is increasing! You starting to get into that fat burning mode!

You may be right on too about not eating enough before the workout. Get some complex carbs into your body an hour or less before the workout.

[JAmanda]

Hey thanks so much for lettng me know that my body is in the fat burning mode BRING IT ON!!! I will definatel aim at having more of the calories I consume during the day though.
Good on you Lou- fantastic effort- those calories looked impressive, just remember it is stil not much at all. I think its important to stop and realise that alot of females who do nothing would consume twice as much as that- when you take in to account a feww choc biscuits here and there, slice of pizza or similar for lunch, bag of chips, can of coke. Thats why it seems so much food for us is that its alot in quantity- because we are able to eat alot more of healthy alteratives compared to high fat food. I was working with a girl yesterday who didnt have breakfast, ate a bag of lollies all morning leading up to lunch and then she had some hot chips/ fish and choc bar!! I was telling her what i was eating for the day and she said my god you eat so much and yet stay so small.NO IDEA. And there are so many people like that , even if that was all she consumed for the whole day it would have 3times the calories I was eating- yet I was able to eat more food!! So your 1700 calories is nothing really in the big scheme of things- your body will thank you for it!! Right thats given me more motivation for my efforts today!

[mirror]

Lou, I am proud of your RHC efforts. It's hard to do that cardio after the weights. Especially leg day. I have loved this weeks' RHC, the circuits + cardio C. Now I'm going to be super strong and TAKE THE 2 DAYS' REST as prescribed. I must own up to a cheat though yesterday instead of Cardio B I did an RPM class for 45 mins. Got completely toasted and it was fabulous. Ah well ...

[imperfectly_lou]

ooooh I am so sore! just had a bath with epson salts os my poor legs are feeling a bit better!

TODAY'S WORKOUT

30mins abs
1hr body Attack class

CALORIES BURNT410cals

TODAY'S NUTRITION

7:15am 1/2 cup oatmeal

11:00am - Post workout - 100g can of tuna and a 200g tub of yoghurt, plus I sneaked in a cookie!

1:30pm - Sushi with tuna, avocado and carrot

4:30pm - 3 weet bix with milk

7:30pm - 200g chicken breast cooked on the BBQ, Salad, 2 little sausages

TOTAL CALORIES 1550cals 130g protein

I think I still need to work on increasing the amount of protein... I will keep working on it.

Another rest day tomorrow, will try to take my dog for a long walk if my poor legs are up to it

[JAmanda]

good effort lou!! Dont worry I need to increase my protein too- uts coming along nicely though- and most of all I am getting up every day positive to make a difference!! Hope you have a good day!

[Emma-Leigh]

Looking good Lou :)

I hope your body is recovering and is less painful - although I love that feeling! There is nothing better than not being able to sit down from a good workout!! :D

Enjoy your rest day.

[imperfectly_lou]

I love it too Emma-Leigh! As much as I complain about being barely able to walk, man it feels good!

A rest day today, but I took my gorgeous little pug for a 5km walk before breakfast, she has been driving me crazy! I thought it might help ease the stiffness a bit but no such luck!

TODAY'S NUTRITION

9:15am - 1/2 cup oatmeal, 6 egg whites

11:30am - 3 weight watchers cookies... they were crying out to be eaten hehe.... my sister is doing WW so our house is full of their stuff.

1:00pm - 2 pieces of multigrain bread, 1 pc low fat cheese, avocado, 100g chicken breast

4:00pm - 2 pieces of rye toast with natural PB, 200g tub of low fat yoghurt

7:30pm - 100g piece of baked crumbed fish, 1 large potato cut into "wedges", salad made with olive oil and balsamic vinegar

TOTAL CALORIES 1440cals 120g protein

This honestly feels like a "good" amount of calories for me... although I do need to work on increasing my protein, perhaps by adding a can of tuna or something... Will keep working on it!

[egoatdoor]

Originally posted by imperfectly_lou


TOTAL CALORIES 1440cals 120g protein

This honestly feels like a "good" amount of calories for me... although I do need to work on increasing my protein, perhaps by adding a can of tuna or something... Will keep working on it!

Gotta get those calories up...you're falling short. Maybe add a couple of tablespoons of flaxseed oil ( one in the oatmeal, one in the salad?) for a couple of hundred of "good" calories?

Set a goal for this week and stick to it!

[imperfectly_lou]

I guess I am worried about going too high in the calories. I have done a bit of research and it seems most competitors etc dont go higher than about 1,600, even in the off-season....

[egoatdoor]

Originally posted by Emma-Leigh
One of the reasons you are probably not making as much progress as you would like is because you are not eating enough - specifically working on this (particularly increasing your quality proteins) will see you making more gains.

I remember you said it once yourself - when you increased your cals to 1800 a day you could see the difference in your muscles. Do it again - over the next few weeks, work your calories up slowly and see what happens! You might surprise yourself at your progress.



Also go back to Hibiscus09's reply on 9/9 and Emma's on 9/10. Don't be afraid. You are so active that your current intake is still at a daily caloric deficit and your body will react after a while by slowing your metabolism and you won't reach that goal of getting that bodyfat % down.

The "dieting" can come when you are ready to compete. Those fitness babes don't eat so little in the of season, regardless of what they say in the magazines.

[gallerygurl]

i am reading your diet lou.. gives me some hope. I agree that the fitness competitors diets in the off season seem to fall short ... Kelly ryan says 20-30 grms prt x5 meals.. 20-30grms crbsx3 meals... 1 serving of fat... so thats at the highest tally...1070cals plus any fats in food and fiborous vegis... You are doing the right thing .. Theses magazines should not print diet info that might not be realistic or completely true...!!!! GRRRRR..

[imperfectly_lou]

You are totally right galleygurl and I hope my journal helps you any way possible

Good workout this morning!

TODAY'S WORKOUT

10 mins warm up walk on treadmill
RHC Week 2 Push Workout
Interval training on bike - 5 mins warm up followed by 21mins of 2:1 intervals and 5 min cool down

Calories burnt 420

TODAY'S NUTRITION

6:15am 1/2 cup oatmeal

9:15am Post-workout protein shake with glutamine and an apple

12:30pm 2 pieces of dark rye bread with natural PB

3:00pm 30g soy nuts

4:00pm 2 pieces of multigrain bread, 100g chicken breast, avocado, low fat cheese and mushrooms grilled sandwich

7:00pm Argh... couldn't get out of this dinner, small serve spaghetti bolognaise wth lean beef mince

TOTAL CALORIES 1540CALS 117g protein

Had planned to get lots more protein in dinner meal but couldn't get out of it, will go better tomorrow.

[JAmanda]

Thats good Lou, I am trying to find where to get sourdough bread, is the rye bread low GI??

[playmaker]

Yes Amanda rye breads are low glycemic index. Loo I'm trying to compare my nutrition with yours, so is it possible to write down the amount of carbs and fats?

[imperfectly_lou]

A beautiful hot sunny day here today. I can't wait until summer! I actually wore shorts to gym today, it was sooo much cooler!

TODAY'S WORKOUT

15MINS warm up walk on treadmill
RHC Week 2 leg workout - approx 45mins
Interval training on eliptical trainer, 5mins warm up, 21mins of 2:1 intervals, 5mins cool down

CALORIES BURNT 420

TODAY'S NUTRITION

6:15am 1/3 cup oatmeal, 4 egg whites

9:30am My Tuesday ice cream treat :) Naughty I know but it keeps me sane!

1:00pm - Sushi with tuna, avocado and carrot

3:30pm - 150g tuna in water

6:30pm - Carrot sticks with natural PB

7:30pm - 200g chicken breast and salad

This totals 1332cals (140g protein - 42%) . It is now 9pm and I am soooooooooo damn hungry! All this interval training has sent my metabolism into total overdrive.

The problem is, the last thing I feel like eating at this time of night when it is hot and sticky is anymore protein, except maybe some ice cream...... maybe I should go have some yoghurt or milk....

[JAmanda]

I was also like you yesterday lou- so hungry after my HIIT!! Check out my journal- Idone so well!! Looking back at your previous diets- I noticed today that you didint have as much complex carbs- maybe that could be why you are so hungry too- I am just guessing, just felt something was missing from your previous daily intakes.

[Hibiscus09]

It wouldn't hurt for that breakfast to be a little larger. 1/3 cup oatmeal? Do you mean cooked? I have a cup of cooked oatmeal with 3 egg whites.

[imperfectly_lou]

No no, it is 1/3 dry so it probably = a cup or more when cooked

[Hibiscus09]

Oh good. LOL I was thinking "how do you cook that little bit of oatmeal." ;)

[mirror]

on the nighttime hunger thing, i have the same & also can't stomach more protein. I've read that cottage cheese is the thing to go for, something to do with casein protein being slow digesting. Unfortunately I hate the stuff ...

[Emma-Leigh]

I agree with you Lou - It is sooo icky in this heat that the last thing you want to do is sit down to a big hot peice of fish! :)[

What about a milkshake with some milk, yoghurt, cottage cheese cinnamon and some strawberries? Refreshing, cold and not too heavy. You could look into getting some Aussie Bodies Protein Whip Ice-cream - it would be a cool way to get in a few more cals at night as well.

But - No wonder you are hungry - legs day + HIIT + only 1330 cals = MUSCLE STARVING!!

Got to get those cals up :)

[playmaker]

When i finish with my leg workout i hardly walk lololol. You are doing good loo keep up the hard work

[gallerygurl]

Lou I allowed myself rye bread I havent allowed myself bread for 14 years!!!! unless I cheated or something and then I would make myself pay .. You girls are really a lifechanging inspiration to me ...
I really dont want my eating disorder for the first time in my life...
there are about 5-6 girls in this site that have really opened my eyes.. You do so well each day with your diet and outlook ,you should be proud!!!

[JAmanda]

Good on you and you can do exactly the same!!Honestly I will never turn back and now we have alot of catching up to do!! That is a real achievement to include that bread after 13years- you should be really be proud, use this sense of achievement to keep moving towards your goal. I agree that this forum has been such a great help and inspiration- has made the start of my journey so much easier. Now I also want to help others head themselves in the right direction.

[imperfectly_lou]

You girls are all so fantastically inspiring! Thank you so much everyone. Diet has been BAD today, will post later tonight!

[imperfectly_lou]

Today was my little sister's high school graduation so it was a bit of a celebration.

No gym today, I took my dog for a LONG walk (bout 70mins). We left at 6:15am and it was already hot! Yay for summer coming! :)

Today's diet was also off... we went out for lunch argh...

8:15am 1/2 cup oatmeal, 6 egg whites

11:30am Detour protein bar

2:30pm (by this time I was starving!) I had an open grilled sandwich with chicken, avocado, low fat cheese and sweet chilli sauce... ooh an a scoop of gelato. naughty me!

5:30pm 3 weet bix with skim milk

8:30pm 9 egg whites, 2 pieces of dark rye toast

TOTAL CALS Approx 1700cals 135g protein.

Too many crappy carbs today..... will do much better tomorrow.

Wish me luck, I have an exam tomorrow!

I am looking forward to a night alone tomorrow night, some healthy dinner and Criminal Intent on TV!

[JAmanda]

Good luck for the exam!! Your calories looked good , will post laTER

[gallerygurl]

you have a good luck wish from me too:)

[imperfectly_lou]

I am breathing a sigh of relief. Today I handed in two law essays and did an accounting exam... which went well. I now have a week's holiday. I am so tired!

I weighed in today at 54.2kg (119lbs) and 20% body fat (but I dont really trust the Tanita BF reading)

TODAY'S WORKOUT

1 hr Body Combat class at 6:15am

TOTALS CALS BURNT 300cals

TODAY'S NUTRITION

7:30am 9 egg whites, 1 piece of soy&linseed toast

10:30am 1 apple

1:45pm 1/2 of Grilled chicken sandwich with avocado, spanish onion, mushrooms and swiss cheese

3:45pm Other half of sandwich

6:00pm Protein FX Peppermint bar

7:30pm 70g wholegrain pasta, 150g tuna, sundried tomato pasta sauce

TOTAL CALS 1500CALS 125g protein

Could have sworn I ate more protein than that today!v Oh well!

[gallerygurl]

I just love to see your journal it always makes me feel hopefull
PS sorry bout asking the guys their opinion about cals I should take in
I have such doubts about eating this much
its only been 3 days Im freakin out!!! but Im tryin I promise:)

[Hibiscus09]

Lou, glad you got the essays done & the exam. I graduated with my undergraduate degree in December, 2001 and I still remember very well the stress of school -- even though I also enjoyed it. LOL I can't imagine law school. :eek:

Your nutrition is looking good. :)

[Emma-Leigh]

Ahhh.. Intra-semester breaks! Hope you give yourself a good break Lou! Hit the beach, take your dog for some walks and relax!

Don't trust the scales - if you are really interested, go and get calipers done by a trained professional... but those scales vary so much depending on how much fluid you are holding and lots of other things that they are really not worth looking at - you are better of throwing darts at numbers pinned to the wall!! :D

Your cals are looking good - protein a touch low as you said, but 1500 cals is still getting a lot better than your 1300 of a few days ago!!

May be a late night milk drink with a little protein powder will help just tip you up that last little bit?

[imperfectly_lou]

Hey dont worry galleygurl... you are allowed to post wherever you want!

I totally agree about the scales Emma... but I threw mine out when I started recovering so I only use the gym ones every few weeks now..... they just happen to be Tanita ones. When I got my BF measured with calipers about 6 months ago it was 22% and I was surprised it was so high, but at least it gives me something to work on!

I have some news for you Emma and Amanda!!!!!!

Guess what I saw advertised today.... wait for it.... Coconut Rough Protein FX bars from Aussie Bodies! OMG can they do any better from the Peppermint and Choc Malt? I can't wait till they hit the stores!

I also got some Ladybird Protein Crisp today. It kinda has the consistency of rice bubbles but 30g has 24g of protein and only 118cals so I figure it might be a good way for me to still have cereal but get some soy protein at the same time!

I am exhausted, off to bed for me!

[HammerGal]

Lou -

You had mentioned to be the other day to make sure I was getting enough calories in??? I see a lot of you are only taking in approx. 1500 - this doesn't seem like very many!? I'm not exactly sure how many I take in on the diet I am currently trying, but as full as I am it seems like it MUST be more than that - how many is TOO many during a "bulking" cycle without gaining excess fat?

[imperfectly_lou]

HammerGurl... I am trying to work my way up to 1,800. I am recovering from anorexia.

You do probably twice as much training as most of us which is why you need a lot more cals. If you are trying to "bulk" you need to push your calories above maintenance so you have a calorie surplus!

[Emma-Leigh]

Originally posted by imperfectly_lou
I have some news for you Emma and Amanda!!!!!!

Guess what I saw advertised today.... wait for it.... Coconut Rough Protein FX bars from Aussie Bodies! OMG can they do any better from the Peppermint and Choc Malt? I can't wait till they hit the stores!

I also got some Ladybird Protein Crisp today. It kinda has the consistency of rice bubbles but 30g has 24g of protein and only 118cals so I figure it might be a good way for me to still have cereal but get some soy protein at the same time!


Oh. My. God... What is that you say..?? Coconut..... and chocolate... and protein....??!! **drool** :D

Hee heee... They sound like they would be yummy for a semi-cheat every now and then. When are they out????

I have seen that ladybird stuff around - I was introduced to it at the Syndey Fitness Expo a couple of months back. It is pretty tasty. I am always tempted to buy some just so I can make those 'Chocolate Crunch' kiddie treats that I remember from childrens birthday parties (the ones they make with cocoa pops)!! :) Not too sure how 'good' in terms of nutrtion though. It is made by 'Natures way' right? The same people that do those soy protein bars in the heath food section of Woolies and Coles? Those bars are not too bad either as a treat.

If you are looking for more soy protein, have you looked into getting the aussie bodies soy protein powders? They are pretty good - and you can cook with them as well, which means that they are perfect for experimenting with new flavours and recipes.

( http://life.aussiebodies.com.au/ - click on the recipe link)

edit - Natures Way Emma.... Not natures own... Geezz...

[imperfectly_lou]

No Ladybird is like the female equivalent of Redback Emma....

They have a recipe on the back of Protein Crunch for chocolate crackles (like at kid's parties!). They have 11g protein per one and only 60cals!!!!!!!! I will definitely make some next week. They use diet chocolate sauce, a bit of copha, protein powder and protein crunch!

Emma are you going to the Australian Sports Exhibition next week at Homebush? The NSW Natural Physique Titles are included on the Saturday.

[JAmanda]

Hey Lou I look foward to trying one of the new protein bars YUM YUM!! You are doing so well with your calories- especially considering where you have come from, my inspiration to catch up on you. I have been able to eat more food now without any lapses for 3 weeks and I feel great. I even managed to get my normal intake in today after being at the dentist and being numb for 5 hours!!!! Now I am going to try and go and order some of those FX bars- I havent tried any of them yet- How often do you have them??

[Bloodwynch]

Originally posted by imperfectly_lou
Emma are you going to the Australian Sports Exhibition next week at Homebush? The NSW Natural Physique Titles are included on the Saturday.
Is there a website with more info???

[imperfectly_lou]

I just read about it in Australian Ironman magazine...

Amanda... I probably have an FX bar twice a week, maybe less. I have tried sooo many different bars, spent a fortune and these are the only ones I actually like and they actually ARE a chocolate fix rather than a poor substitute! I like the peppermint one best because it seems so much sweeter and gives me that sugar hit!

http://store.aussiebodies.com.au/store/products/item0.inetstore

They don't seem to have the Coconut Rough ones available yet!

[HammerGal]

Well in that case congrats on your progress and goodluck getting up there! Thanks for the advice!

[leolady]

if you like chocolate and coconut try the tri-o-plex bars..they sell them on BB.com...they are fantastic...filling, tasty and good ratios

[imperfectly_lou]

Ooooh my abs are hurting tonight! I tried a few different things in my ab workout this morning. I love having sore abs because you have to work them REALLY hard to make them sore! I also have sore biceps from yesterday which also rarely happens! Hehe am I sucker for punishment or some kind of weird pain-loving freak???

TODAY'S WORKOUT

15 mins warm up on eliptical
10mins abs
5 mins rower
10 mins abs

1 hr body attack class

TOTAL CALORIES BURNT 555CALS

TODAY'S NUTRITION

Did lots of cooking yesterday so I had a good, healthy day today!

7:15am 1/2 cup oatmeal (dry measure) made with water. I also take all my vitamins and glutamine in the AM

11:30am 1/2 protein FX bar

1:00pm 300g chicken breast, avocado, and melted low fat cheese

4:30pm Other 1/2 protein bar

6:00pm 250ml glass of milk

7:45pm 220g (raw weight) fillet steak. I large corn cob, large serving of peas and carrots


TOTAL CALORIES 1520cals 160G PROTEIN (42%)

I can't believe how hungry I have been today!

Hope everyone is having a good weekend!

[imperfectly_lou]

I've just realised I really am not drinking enough water. I would love to get 3-4 litres per day including what I drink while working out.

Today I have had just 2 litres and half of that was at gym this morn

Ahhh another goal to be met!

[hotgymchick]

[QUOTE]Originally posted by imperfectly_lou
[B]Ooooh my abs are hurting tonight! I tried a few different things in my ab workout this morning. I love having sore abs because you have to work them REALLY hard to make them sore! I also have sore biceps from yesterday which also rarely happens! Hehe am I sucker for punishment or some kind of weird pain-loving freak???
]


what exercises do you do for abs? i need to get some new exercises, currently all i do are crunches and decline bench reverse curls, i need some new ideas

[imperfectly_lou]

I like to mix it up. I find the abs learn new exercises very quickly......

Yesterday I did crunch on fitball, oblique crunch, reverse crunch. roman chair crunch, bicycles, V-sits, and plank on fitball.

I did 10-20 reps of each, 2 sets, and let me tell you, this morning my abs are aching so much I can barely move!

[JAmanda]

Lou what do you take glutamine for- what is its role. Hopefully to preserve muscle, prevent muscle wasting, am i right?

[imperfectly_lou]

Here is a link about glutamine Amanda :)

http://www.bodybuilding.com/store/glutamine.html

[Emma-Leigh]

Originally posted by hotgymchick
what exercises do you do for abs? i need to get some new exercises, currently all i do are crunches and decline bench reverse curls, i need some new ideas

Ohhh.... I LOVE working abs!! :) I have lots of exercises!

Get yourself a fitball as Lou said - they are great!

I posted this one a while back and find that it is REALLY good -

Get on the fitball just infront of the smith machine. The height of the smith bar should be about 3 inches above your chest and you should lie so the bar is just above your the top of your head so you have to reach over your head to hold it. Grab the bar with your hands and do a crunch so your legs are at an angle of 45 degrees, but relax your arms and shoulders (they are holding onto the smith machine only for stability).

Then, keeping your abs contracted slowly lower your legs (keeping them straight) to one side, then back up and down the other side and then straight down in front of you to the level of the ball.

You do 12 lowers in each position, three sets, 30 seconds rest between each set.


There is also this one: Lie on your back and extend your arms above your head. Contract your abs so your shoulders are off the ground and your arms are at an angle of about 30 degrees off the ground. Then, hold your legs straight out at about a 45 degree angle. Then, crunch up so your legs come up to 90 degrees and your arms go all the way over so they extend down beside your body. Then go back to your starting position. Never let your legs or arms touch the ground, and keep your abs contracted the whole time.

[imperfectly_lou]

I feel fat and horrible :(

I have gained weight... maybe not on the scales but my pants are feeling really tight...... **** I hate this

[Emma-Leigh]

Originally posted by imperfectly_lou
I feel fat and horrible :(

I have gained weight... maybe not on the scales but my pants are feeling really tight...... **** I hate this

Agg.. Lou, hun, you are not fat! You are nowhere near fat!! Your weight is only 119 and your BF is no where near high!!

Maybe you just put your pants in the drier? ;)

You are probably just holding water. Did you have a salty meal? Or a different breaky to normal? It could also be a cycle thing... You often feel frumpy just before your period so it could be that.


It is all a mind game... Don't let days like this get to you, all they do is make you doubt yourself and your goals.

Remember what you are working towards and stay positive.

[mirror]

plank is an excellent exercise I didn't think about doing it on fitball thanks for that Lou, i will try it.
I feel fat today too. Must be the planets in fat alignment. It's very hard to hang on to the diet when I feel like this. But it is a mind game as Emma says. Hang on in there, Lou!

[JAmanda]

Come on Lou- you know yourself you havent been eating anything that would make you fat overnight!!Like Emma said it maybe a bit of fluid retention or coming up to menstruation time. Dont let this get you down- and whatever you do do not compromise by dropping your calories!!! Maybe the fact that your calories have been a little more from you trying to increase them- your body maybe adjusting- I reckon that your muscles are getting bigger- and remember what bigger muscles do!!!Keep your chin up and dont let this beat you, I have days when my pants feel tighter and I have done nothing different- I know how you feel because I usually get down and out about it- not anymore though. Your one of the girls that have inspired me with how far you have come and how well you are doing. Its the muscle!!!

[Emma-Leigh]

Lou -

It is sucky sometimes doing the things we do. And sometimes it hurts and sometimes we feel like crap....

It is a pain in the arse on a cold winters morning to drag yourself out of bed at 5.30 am to get to the gym... And sometimes you look down at your bowl of oats or tuna and you feel bored with your diet... and there are the times when you look in the mirror and you think 'a real woman has curves' or you look at the girls who are 5'8 and 100 pounds and that something in the back of your mind whispers 'if only'...

But you know what?

At the end of the day - It is worth it and I wouldn't give it up for the world. And I know you wouldn't either.

You know why?

I love being 'that girl' who is always waiting outside the gym at opening time, even before the owners turn up.... The one that is in the weights room before anyone else...

I love that I am 'that weirdo' who is at the supermarket every few days with a trolley full of cottage cheese, oats, tuna and broccoli....

I love the idea that we are the ones who are striving to be 'truely female'. The ones who could hike those girls up onto our shoulder and do squats. :D

We have a passion. And it is one that only sweat and pain and tears will quell. We work hard because we have seen passed the crap that modern society has thrust in our face and we have a desire for true health... a desire for perfection that goes beyond that 'skeletal' image of the sickly pale, frail and helpless girl.




Sure, it may suck today... But hold onto the idea of what it will feel like tommorrow.



You are worth it - remember that.

[imperfectly_lou]

Originally posted by Emma-Leigh
Lou -

It is sucky sometimes doing the things we do. And sometimes it hurts and sometimes we feel like crap....

It is a pain in the arse on a cold winters morning to drag yourself out of bed at 5.30 am to get to the gym... And sometimes you look down at your bowl of oats or tuna and you feel bored with your diet... and there are the times when you look in the mirror and you think 'a real woman has curves' or you look at the girls who are 5'8 and 100 pounds and that something in the back of your mind whispers 'if only'...

But you know what?

At the end of the day - It is worth it and I wouldn't give it up for the world. And I know you wouldn't either.

You know why?

I love being 'that girl' who is always waiting outside the gym at opening time, even before the owners turn up.... The one that is in the weights room before anyone else...

I love that I am 'that weirdo' who is at the supermarket every few days with a trolley full of cottage cheese, oats, tuna and broccoli....

I love the idea that we are the ones who are striving to be 'truely female'. The ones who could hike those girls up onto our shoulder and do squats. :D

We have a passion. And it is one that only sweat and pain and tears will quell. We work hard because we have seen passed the crap that modern society has thrust in our face and we have a desire for true health... a desire for perfection that goes beyond that 'skeletal' image of the sickly pale, frail and helpless girl.




Sure, it may suck today... But hold onto the idea of what it will feel like tommorrow.



You are worth it - remember that.


Oh Emma-Leigh.... thank you so much. That was truly beautiful and so so true!

You are right, I like being the weirdo who eats so many egg whites the people at Coles ask me if I am making pavlova! hehe

The other day a woman asked if I was a professional athlete because I work so hard. I was so happy with that!

And this morning, I did a personal best on my incline dumbbell press, and boy that felt good.

So thank you for reminding me of all the good things Emma-Leigh. You're a beautiful person, don't YOU forget that :)

[JAmanda]

Thats soo true, isnt it weird but I like my friends to identify me as the fitness freak and the one who is a fussy eater- I think half the time this is what they say to other people before telling them your name!!! We sure are a selected few and we can be proud of this- my sister always says to me if there is one thing of mine that she could have it would be my motivation and will power when it comes to diet and fitness!!! AND ITS ALL MINE, and yours too Lou. emma you have such a good way at reflecting on things like this- thankyou so much for making it aware to us as well!!!

[imperfectly_lou]

I had a great workout this morning. I made a personal best with my incline dumbbell curls (10kg per arm). I am not sure how I will go heavier though, I am worried about putting my shoulder out when I lift them up. I need someone to hand them to me... no spotter :(

TODAY'S WORKOUT

15min warm up on eliptical
Week 3 RHC - Push workout
25mins interval training on eliptical: 5 mins warm up, 30 sec sprint, 1min recovery for 15 mins, 5 mins cool down

CALORIE BURNT 435

TODAY'S NUTRITION

6:30am 6 egg whites, 1/3 cup oatmeal (dry measure)

9:30am Post workout protein shake w/glutamine

10:30am 100ml skim milk, 30g protein crunch (tastes like rice bubbles but is pure soy protein!)

2:00pm 70g wholegrain pasta (dry measure), 100g tuna, sundried tomato pasta sauce

4:30pm 2 pieces of multigrain toast with almond spread

7:30pm 9 egg whites

9:00pm A few pieces of hazelnut chocolate (why does my mum have to bring choc home???)

TOTAL CALORIES 1500 calories 145g protein (39%)


In terms of supplements and vitamins, I am taking 10-15g of glutamine a day at the moment. I also take glucosamine and fish oil for my knee, plus a multivitamin, chromium and magnesium.

I am training at 6am tomorrow with my friend Jenny so I should get to bed!

[Hibiscus09]

That looks great Lou! :) Made me want chocolate for breakfast. LOL

[gallerygurl]

Lou I was catchin up on your posts I hope you are feeling better
this week...I bet you look great.. just wanted to remind you that you are an inspiration to me everyday. Seriously like Emma was
talking about, the fight mentally between the waify thin girls versus the healthy , strong , fit girls I have this fight in my head too. I can honestlt say their have only been a few select people that have gotten through to me these 14 years and I have been to the counselors , hospitalizations , etc... and you are one of the people that made something "click" ...
You should be proud of yourself Lou mentally and physically!

[gallerygurl]

oops I wasnt done, but I hope that you are able to continue to think clearly and I know you will. try to remember that your
negative thoughts are almost always exaggerated and unreasonable. You seem to be doing better an your last post so i opologize if this advice is way too late..take care

[missmuscle]

Lou- I have to say that you are doing great and I am so proud to see that you have been steadily making progress! Your diet looks like it's coming along! Try not to be too hard on yourself- remember this is a process that will get easier with time and practice!

[playmaker]

Loo you are doing great!!! Maybe you are a little tired with so much cardio!! 10kilos for the Incline Dumbbell Curl is really good!! keep it up and be patient

[imperfectly_lou]

Awww you are all so supportive! Thank you!

[imperfectly_lou]

TODAY'S WORKOUT

I did a low-intensity cardio session with my friend Jenny this morning.

20mins on bike
20mins walking on treadmill at 7.2km/h, 10% incline
15mins rower
15mins stair climber

TOTAL CALS BURNT 450

TODAY'S NUTRITION

Didn't do so well today... too much crap :(

8:00am 6 egg whites, 1/3 cup dry measure of oatmeal made with water

11:00am My weekly ice cream treat

2:00pm Sushi with tuna, avocado and carrot

5:00pm 30g protein crunch, 2 weet bix, 100ml skim milk, plus 3 choc chip cookies (at least they are out of the house now!)

7:30pm 100g chicken with broccoli, baby corn, peas and carrots

TOTAL CALS 1507CALS 120g protein

[Emma-Leigh]

Looking really good Lou! You are consistently eating up around 1500 cals at the moment - that is REALLY good!! Keep it up! (just have to work on getting a few hundred more ;))

Your diet is definately coming on well though. Don't worry too much about a few biscuits - it didn't blow your cals out so just count it as part of your 'ice-cream treat'. You make sure your diet is pretty good 98% of the time, so one day with a little 'extra' is not that big a deal.

But you still need to work on getting that protein up - you are only sitting at about 1g/pound at the moment. Maybe add a small protein meal at about 9pm? Why not mix some diet yoghurt with some cottage cheese and berries (to mask the flavour - I know you are not a fan!! ;)) and freeze it as a 'mock' ice cream? Or, make yourself a hot milk drink with some protein powder in it... I don't know... You could make those choc crunch things and have one of those!

Tuesdays are my longer cardio days too. I really love it because I also get to do abs (and I love abs days!!) and I love getting all sweaty and getting a good work out.... but I must say it is also a little painful because Monday is legs day for me - and those first few minutes of cardio are a killer when your legs are so sore you can barely lower yourself onto a chair!! :D

Hope you have a good day and that you are enjoying your holidays.

[mirror]

Lou, 'low-intensity workout' : 20 mins at 7.2km/h with 10% incline? you are way fitter than me, girl! And you were chatting all that time? way to go! think you earned that icecream. hey I am taking a tip from your workout log today and trying Body Combat class to ring some changes in the cardio. Love your journal, keep it up!

[imperfectly_lou]

Thank you for all your encouragement. I really needed to hear it tonight.

I had a really good leg workout today and made a few new personal bests! I have a bad knee so I have to take it slowly but I am up to 40kg on my barbell squat... how on earth do people do like 4 times that I have no idea!!!!!!

[JAmanda]

Good work same as me!! I am stumped as to how they manage 4x + that amount. I dont like squats, my favs are lunges. My workout yesterday was legs as well and my trainer done that really mean workout of slowing up the reps- heaps of depth so you literally feel stuck at the bottom of the leg press (would hate to see what my face looks like!!).Lou how many weight sessions do you do a week??

[gallerygurl]

lou , do you find that after a leg workout you are so sore it mkes ya sick???
After my leg workouts EVERY week I cant do cardio the next day
... Im not being a wimp like so sore it feels like somethin is torn!
I wonder why?? I get sore on the other parts just not like the legs.Its been like this all thro the years Ive been working out.. Maybe I have better mind-to-muscle in the legs..
Oh well, I just wondered if that happened to you.

[Hibiscus09]

It helps to loosen them up if you walk on the treadmill afterwards & then do lots of stretching. :)

[imperfectly_lou]

You shouldn't be THAT sore every week. When I change my workouts, I am usually very sore, but from week to week, it is just a mild level of discomfort. I take glutamine so I thinj that helps.

I am currently doing 3 strength training workouts per week

[gallerygurl]

I know I dont know what it is about my legs but I have to do them like on Friday so thatI only have to get through one day and then I can rest em.. HMMM I dont know!!

[JAmanda]

I would have to agree with Lou, although normal to feel a bit of discomfort- I dont think you should be really really painful sore. I very really feel sore straight after a workout- may kick in 2 days later. I also thinkits a good idea to do something on your legs the next day so they dont seize up. At the moment with my legs workout I have experienced sore glutes and hammys. Just think no pain no gain body stays the same!!

[imperfectly_lou]

You may have noticed I haven't been posting every day. I am sorry, I have not been doing too well food-wise.... I am having a difficult time with some person stuff at the moment and I seem to have been taking it out on myself with binging alternating with restricting. I saw my therapist today so I am feeling a little better.

Tomorrow is a new day. I will do much better tomorrow.

[Emma-Leigh]

Take your time Lou - just focus on working through each day one at a time. It isn't a race.


Feel better ok :)

[gallerygurl]

emma is right (AGAIN!) lou. It isnt a race... and i always try to remember one bad day, or even one bad week cant erase all the good days you have had!!
Its just like if someone ate candy and ice cream all day every day and then they ate clean for 2 days, would that erase all the weeks and months of eating crap??? NO>>
So dont feel bad 99.9% of the time you eat right on.
You are a human being...

[imperfectly_lou]

A much much better day today :)

TODAY'S WORKOUT

I did a 30min abs and glutes core workout followed by about 90mins of moderate intensity cardio using a variety of machines.

CALORIES BURNT 525

TODAY'S NUTRITION

7:30am 6 egg whites, 1/3 cup oatmeal

11:00am 200g low fat vanilla yoghurt mixed with 30g protein crunch

2:00pm Sushi with tuna, avocado and carrot. A mini size kit-kat

5:30pm 2 pieces of dark rye toast with almond spread

9:00pm 200g chicken, 1 pieces of low fat cheese and avocado

9:30pm 250ml glass of warm skim milk

TOTAL CALORIES 1610cals 155g protein (39%)

I am feeling very very full...... and kinda guilty..... but I am sitting here and I will deal with it.

Have a good weekend everyone!

[JAmanda]

Why do you feel guilty- that was good clean food and such a great effort. You done 90minutes of cardio girl most people wouldnt do that in like a whole week!!!!!!! You probably were way to low on calories considering your output (not that I can talk)- but now I know that if I eat 1200 calories definately cant feel guilty as I have prob 600 to go!!! Now question for you Lou , what is the protein crunch- sounds yummy! I am had my 1200 yesterday too so im feeling so happy and in control.

[mirror]

Lou!!
glad the eating is going better, you are doing great.
BUT (I've got to say this - I'm sorry, but -) What are you DOING with the 90 mins of cardio? I hate to harp on, but RHC moderate cardio day is 35-40 mins. with 10 mins of that warm up and cool down! I just think you're risking cardio-ing away all your muscle gains! As far as I understand it, RHC is half weights and half cardio so that you build muscle while losing bodyfat.
There. that's my 2 cents.
(I do realise long cardio is a stressbuster. I use it that way myself, go off into cardiozoneland for some escape.)

[JAmanda]

Lou did you get my private message- just for you!!!
I think your cardio has been a stress relief thingy- am I right???I would hate to see you start to eat up your hard earned muscle- it is precious to your body!!!Honestly at the moment at my gym there is a body for life going on- but the girls are spending all their time in the cardio room (im sure the programme dosent involve that much cardio, these girls may not be doing that ) but boy they have been doing the same 1hr same pace same machine for (feels like a hundred years) and you guessed it they have the same body!!!!!!!!! Why dont they see that all their efforts really are getting them nowhere fast!!! I read an article the other day and it basically said the more cardio you do the more you have to do to get results- so true. Anyway slightly off track here lou 90 minutes too long though.

[Emma-Leigh]

Guys - leave her alone :) She knows what she is doing!

The cardio was probably just a one off - something to get her back on track after her few days of messy 'off the rails' eating...


Hope you have a good weekend too Lou!

Did you manage to make it to the Natural Comp at Homebush?

[imperfectly_lou]

Thanks for all the messages.

Yes, Emma-Leigh is correct. A few days of crappy eating = extreme guilt = extra cardio. I have been following the RHC pretty much exactly apart from that. No more extras for me!

Amanda - the private message you sent me - my inbox told me you had cancelled the message??

Protein crunch is sooo good! It tastes like rice bubbles, same texture and everything. A 30g serve has 24g protein and 120cals, practically zero carbs. It is made from soy protein. The manufacturer is Ladybird.

Rest day tomorrow! Will post diet etc later tonight.

[playmaker]

Protein crunch ????????

[Emma-Leigh]

Originally posted by playmaker
Protein crunch ????????
This stuff here:
http://www.fitnesspro.com.au/ladybird_forwomenprotein.htm

Crunchy protein cereal that lets you feel like a little kid eating rice bubbles again :D.

[imperfectly_lou]

Seriously, that protein crunch is the best thing I have ever found. I love eating cereal for my mid-afternoon snack so this is a great way to fulfil my cravings and get extra protein at the same time!

[imperfectly_lou]

My eaitng was a bit all over the place today. I was at my boyfriend's place and his mum has very limited stuff in cupboards so I had to try to make do!

TODAY'S WORKOUT

15 mins warm up
RHC Week 3 Pull workout
Body attack class

CALORIES BURNT 565

TODAY'S NUTRITION

7am - 6 egg whites, 1/3 cup oatmeal

11:00am - 200g low fat vanilla yoghurt mixed with 30g protein crunch

2:30pm - ProteinFX Peppermint bar

5:30pm - 50g roasted chick pea nuts

8:30pm - 100g wholegrain pasta with tomato based sauce

11:30pm - 250ml glass of skim milk

TOTAL CALORIES 1324cals 110G PROTEIN

I really wanted to add a protein source to my pasta but, as I said, there is nothing in my boyfriend's mum's cupboards!!!!!! I have a high protein day planned today!

[JAmanda]

Thats the difficult thing when you are at soeone elses house. You made a good effort though. Lou do you have your yoghurt and protein crunch as a post workout meal?? I have read a bit lately about the window of opportunity following workouts and the best foods to have at this time- need some more ideas as to what to have. They say you need to get the simple sugars and protein back in ASAP for repair and recovery.

[imperfectly_lou]

Yes, protein and simple, high to moderate GI carbs is best for postworkout which is why the protein crunch with yoghurt is ideal. Low fat yoghurts usually have a bit of sugar added.

[playmaker]

Hey girls is that crunch protein thing an australian product? do you know if i can find it in the uk? After my workout i'm taking 40gr of glucose is it ok ? Is it better to eat low GI carbs after weight trainning?? i thought we should consume high GI carbs like glucose,Maltodextrin and maltose to stop cortisole and fuel our muscles.

[imperfectly_lou]

Yes, as I said above, high to moderate GI is better post workout so dextrose etc is fine. Low gI carbs are better for pre-training fuel.

Protein crunch is an Australian product. The maufacturer is Ladybird.

[JAmanda]

Its not inNZ playmaker so I just ordered it from a health shop in oz. Worth purchasing I say!!

[Emma-Leigh]

Originally posted by playmaker
After my workout i'm taking 40gr of glucose is it ok ? Is it better to eat low GI carbs after weight trainning?? i thought we should consume high GI carbs like glucose,Maltodextrin and maltose to stop cortisole and fuel our muscles.
Glucose is ok, but I am of the opinion that you don't REALLY need to have malto/glucose... a high to moderate natural GI carb is sufficient...

All you need is something that produces enough of an insulin rise to blunt the cortisol response and to replenish glycogen stores.

So, yoghurt would be ok - although it is actually pretty low GI (especially low fat types). But something like orange juice, a banana, some dried fruit, some sticky rice etc would all be fine.

[imperfectly_lou]

Rest day today and I SLEPT in.... this NEVER happens. For me, a sleep in is 7am but today, I got up at 10:00!!!!! I must have needed that extra sleep!

TODAY'S NUTRITION

10:30am 6 egg whites, 1/3 cup oatmeal

1:00pm 200g chicken breast, avocado, one slice of low fat cheese

4:30pm ProteinFX Peppermint bar

7:00pm 50g pasta, 150g tuna, sundried tomato based pasta sauce

9:30pm Ok so we're not there yet but I will have 200g low fat yoghurt and 30g protein crunch

TOTAL CALORIES 1418cals 162G PROTEIN

I am soooo hungry today for some reason! go figure!

Public holiday tomorrow = extra pay woo hoo!

[JAmanda]

Something must have been in the air because I was also very hungry(despite my lack of calories!!! Nice work Lou, you are doing so well.

[imperfectly_lou]

Public holiday today! I worked 6 hrs which is good extra holiday pay!

TODAY'S WORKOUT

15mins warm up
RHC Week 4 Power Circuit (what a killer!)
5mins warm up, 15mins of HIIT (30secs/60secs), 5mins cool down

TOTAL CALORIES BURNT 480cals

TODAY'A NUTRITION

7:30am 6 egg whites, 1/3 cup oatmeal (dry measure)

10:30am Protein shake with glutamine

1:00pm 50g wholegrain pasta, 150g tuna, sundried tomato pasta sauce

4:00pm 200g low fat yoghurt, 30g protein cru46nch

7:30pm 180g fillet steak, broccoli, baby corn, carrots

10:00pm Cup of green tea and an apple


TOTAL CALORIES 1391cals 160G PROTEIN (46%)

This doesn't include a bit of chocolate I nicked from my mum :) She loves fruit and nut chocolate! But this is still on the low side, no wonder I felt so hungry!

I am not feeling the best. A bit of a sore throat and swollen glands. I am praying I am not getting sick again, I have exams soon!

[JAmanda]

Get stuck into the vit c and B complex to try and fight off getting the flu, probably eat more too (they always say that to me anyway!!!). You are doing so well, your meat portions are very impressive, what time of the day do youwork out Lou?? Yesterday I felt like a hen as I had 10 egg whites!!

[mirror]

hey Lou, good to see that steak on the menu! I loved that powercircuits week -- do you do pushups from the feet? I cd just about grind out 10 ... doing all those Planks for abdominals paid off -- I am on week 7 of RHC and it is MEGA, trisets with drops. Today I thought I was going to die: 4 sets of the lunge/extension/curl combination with drops. and then the cardio. I'm finding the extra intervals really tough. oh well that was leg day it's always the hardest for me (feel fantastic NOW!). keep the calories up, girl. you NEED them for those powercircuits! amanda is right, take Vit C if you feel a bit poorly. It can help if you step in with it quick.

[imperfectly_lou]

I work out about 7-9am Amanda. It can be a little earlier or a little later depending on whether I have class that day!

Mirror - yes I do push ups from the feet. The classes I do include lots of push ups so I can do up to about 25 on my toes, but usually only that many when my muscles aren't already tired like there were in the power circuit! I am sore in my lats today!

Still feeling a little crap... mainly just a sore throat and sneezing lots! I will down some vitamin C tablets and maybe some echanacea (sp??)

Hope everyone is well!

[gallerygurl]

i take 5000 mg. vitamin c a day when Im well... It seems to really help..and maybe up your glutamine too.

[imperfectly_lou]

I had an awesome workout this morning. I hardly sweat usually but my shirt was drenched when i finished my HIIT!

TODAY'S WORKOUT

15mins warm up
30min ab workout
HIIT, 5mins warm up, 21mins of 2min recovery, 1min sprint intervals. I ran at 9.8km/h for the recovery, and pushed it up to 13km/h for the sprint. 5 mins cool down

TOTAL CALORIES BURNT 450CALS

TODAY'S NUTRITION

7:00AM 6 egg whites, 1/3 cup oatmeal

10:00am My regular Tuesday treat - low fat ice cream

1:00pm Sushi with tuna, avocado and carrot

5:00pm 200g low fat yoghurt, protein crunch

8:00pm 200g chicken breast, small scoop of mashed potato

TOTAL CALS 1368cals, 140g protein

[imperfectly_lou]

Oh and I am taking 10-15g of glutamine a day. Is this enough do you think??

[gallerygurl]

i think so but I take 30 grams if im sick... i also take odorless garlic
thats really good for the immune system.
You can take up to 10,000mg.vitamin C (depends on the individual) but you will know if you are taking to much vitamin c because you will start having some problems with your stomach
and then you can just cut it back like 2000,mg.
I really noticed a difference when I started taking 5 grams a day of vitamin C.

[imperfectly_lou]

Still feeling really yuk.... I did my workout this morning but felt worse afterwards so I am taking a rest day tomorrow. My throat feels like I am swallowing razor blades.

TODAY'S WORKOUT

15mins warm up
RHC Week 4 Power circuit
HIIT for 15mins on eliptical

TOTAL CALORIES BURNT 480CALS

TODAY'S NUTRITION

6:15am 1/2 cup oatmeal

9:45am 200g low fat vanilla yogurt mixed with 30g protein crunch

12:00pm 2pieces of soy and linseed bread, natural PB, 250ml orange juice (I need the vit C)

2:45pm 50g chick pea nuts

4:30pm 30g protein crunch, 2 weet bix, 125ml skim milk

7:30pm 9 egg whites, small can of baked beans, I piece of multigrain toast

8:30pm Small serving of law fat ice cream... is the fact that i have a sore throat an excuse?? :)

TOTAL CALORIES 1620cals 120G PROTEIN (30%)

I'm not too happy with this.... too many empty calories and not enough protein. Must do better tomorrow!

[gallerygurl]

i think you need to chill on the diet a little anyway... It doesnt want to build or burn fat when you are sick it want s to get better!!! Besides your metabolism goes up when you are sick Ive heard.

[hotgymchick]

bump on the sweating, girl....i'm always soaked in sweat during cardio and need to carry around 2 towels haha.

how much do you sleep? i find that since i've started sleeping 9-11 hours a night, i never get sick. i know that not everyone has that luxury...but i used to get sick all the time with colds and stomach bugs....but the past 5 months or so when sleeping became a priority i havent at all.

looking good though keep it up!
BY THE way..i cheated yesterday....i'm going to start doing this once a week because i feel like it'll be psychologically beneficial. today, my body looks better than normal ...weird huh?

[JAmanda]

Hey Lou I hope you start to feel a little better. It is normal to go for foods like ice cream when you are sick- carbs make you feel better- comfort. You eating is going amazingly well- keep up the fantastic work- think I need to have a day of higher level of carbs- dont laugh but probably carbs fullstop- I know I know.Take care

[gallerygurl]

lou where are you ...are you ok???

[imperfectly_lou]

Hi girls.... sorry I haven't been posting. I am still not feeling the best and as a result, my eating hasn't been good. I have the most unbelievable sore throat so I really can't even taste much! I think I did ok today though. Thank you for your concern.

TODAY'S WORKOUT

15mins warm up on eliptical
RHC Week 4 Circuit
Moderate intensity cardio 30mins

I was meant to do HIIT after the Circuit but I just wasn't feeling up to it!

TOTAL CALS BURNT 490cals

TODAY'S NUTRITION

7:30am 9 egg whites

10:30am Protein bar

1:30pm 1piece of soy and linseed toast with almond spread, 200g low fat yoghurt, 30g protein crunch

3:00pm Skim milk hot chocolate

5:00pm 100ml skim milk, 30g protein crunch

7:45pm Sushi with tuna, avocado and carrot

TOTAL CALORIES 1450CALS 150g protein (41%)

[Glamour]

I hope you feel better soon. Take care of yourself. Lots of love and luck. :)

[imperfectly_lou]

Thank you for all your kind comments :)

I woke up this morning at 7am, ready to go do a Body Attack class and ab workout and I could barely breathe. The throat infection has turned into a chest infection so I am going by the "below the neck = no exercise" rule. I went back to bed for 3hrs before I had ot come to work but gosh I felt guilty missingmy workout. But I am coughling like mad so there is no way I could have gotten through it

Unfortunately I have zero appetite and I can't even really taste what I eat. I even had some chocolate and was like nup, can't even taste it, what a waste! My tongue is all swollen as well so it is a struggle to swallow. Yuk!

TODAY'S NUTRITION

10:30am 6 egg whites, 1/3 cup oatmeal

1:30pm 50g wholegrain pasta (dry measure), 150g tuna, sundried tomato pasta sauce

5:30pm Myoplex lite bar

7:30pm 200g chicken bread with brocolli, peas and a small cob of corn

10:30pm 200g low fat yoghurt, 30g protein crunch

TOTAL CALORIES 1340calories, 155g protein (46%)

God it was hard to get all that down... I seriously have no appetite... I actualyl don't feel THAT bad until I start coughing, then it feels like someone is sitting on my chest!

Hope everyone is having a good weekend!

[gallerygurl]

maybe you should go to the doctor???

[JAmanda]

Hey Lou good to see that you used your initiative and listened to your body, I had a chest infection a few weeks ago and your right i physically knew there was no way I could manage a workout. I think its qutie dangerous going against your body when it is trying to tell you something- REST. I have had TWO complete rest days in a row as I have been away watching the NZ nabba nationals- feel so good for it and looking forward to getting back into it tomorrow. My eating over these days has been clean and probably on the minimal side. Its amazing your hunger slows down when you leave out the workouts- but I know ti is still very important to keep the metabolism chugging along. Maybe a good idea for you to get yourself to a doc for some antibiotics- I personally try and get better with natural remedies- works for me.Steam or a nice hot shower will help clear your chest. Take care and well done on the eating - you managed well to still get nutrients into your body!!

[imperfectly_lou]

Awww you are all so sweet. Feeling much better, still coughing up all sorts of things (gross hey!) but I am getting there :)

TODAY'S WORKOUT

10mins warm up walk on treadmill
RHC Week 5 Push workout (can we say owwwwwww)
25mins HIIT on bike

TOTAL CALS 465cals

TODAY'S NUTRITION

6:30am 1/2 cup oatmeal

9:45am 200g low fat yoghurt, 30g protein crunch

12:30pm Myoplex lite bar

2:00pm Skim milk hot chocolate

3:30pm 2pieces of multigrain bread, 100g chicken breast, avocado, slice of low fat cheese

7:30pm 200g chicken bread, 1.5 slices of low fat cheese, avocado, mushrooms

TOTAL CALS 1565CALS 145g protein (37%)

I'm not happy with this... too much crap I think...... I feel uncomfortably full...... :(

[imperfectly_lou]

Still not feeling 100% but getting there! Today was my long cardio session.

TODAY'S WORKOUT

15mins warm up
15min ab workout
20mins incline walk on treadmill
15mins stair climber
15 mins rower
20mins bike

All was done at a really moderate intensity so I didn't cough up half my lungs :)

CALS BURNT 535

TODAY'S NUTRITION

6:30AM 9 egg whites

10:30am My Tuesday weekly ice cream treat

2:00pm Sushi with tuna, avocado and carrot

5:00pm 1/2 protein bar

7:30pm 50g wholegrain pasta with 150g tuna and sundried tomato pasta sauce

8:30pm 1/2 protein bar

TOTAL CALORIES 1482cals 130G PROTEIN (35%)

A bit too much sugar today I think.... But getting better :)

[imperfectly_lou]

Ooooh Emma, Amanda, exciting news!!!!!!!!!!!

I SAW THE NEW COCONUT ROUGH PROTEIN FX BARS TODAY

I bought 2 even though I am still working my way through a box of the choc malt....

My sister and I shared one, they are really goooooood...... kinda similar to the choc malt with a hint of coconut

My favourite is still the peppermint!

Gee, as they say, small things amuse small minds!

[gallerygurl]

hi lou glad to see you back and feeling better!!!
i think you did really well through yur ilness..

[hotgymchick]

just checking in to say hi- looking good girl! :) :D

[Emma-Leigh]

Originally posted by imperfectly_lou
Ooooh Emma, Amanda, exciting news!!!!!!!!!!!

I SAW THE NEW COCONUT ROUGH PROTEIN FX BARS TODAY

I bought 2 even though I am still working my way through a box of the choc malt....

My sister and I shared one, they are really goooooood...... kinda similar to the choc malt with a hint of coconut

My favourite is still the peppermint!

Gee, as they say, small things amuse small minds!

YAY!! I have been looking forward to trying these!! I like the choc malt bars as a treat (good cure for a sweet craving) so it sounds like these will also be a hit!

I'm not a fan of the pepermint ones though - mint and chocolate are great seperate... not so good together...


Good to see you are recovering from your cold - just continue to take it easy until every thing is back to normal.

Your cals are looking pretty good too - Keep it up!

[imperfectly_lou]

TODAY'S WORKOUT

15min warm up walk on treadmill
RHC Week 5 Leg workout
HIIT on eliptical - 5mins warm up, 24mins of 1:2 intervals, 5mins cool down


TODAY'S NUTRITION

6:15am 1/2 cup oatmeal

9:30am 200g low fat yoghurt, 30g protein crunch

1:00pm Protein FX choc malt bar

3:00pm 50g chick pea nuts

4:00pm 2pieces of multigrain bread, avocado, 100g chicken, 1 slice of low fat cheese

7:00pm 6 egg whites, 130g can of baked beans, 2pieces of soy and linseed bread

TOTAL CALORIES 1506cals 130g protein (35%)


I was really hungry today... does anyone else get particularly hungry on leg day? I am also already sore!

[JAmanda]

I have been able to pick up on the pattern that I dont sleep as well on a leg night- and I think this is due to the fact that my body is crying out for more food- so yes Itry to increase my consumption on a leg day. When you look at it legs are a big muscle group, I trained with my trainer yesterday with legs- we done heaps of super sets OUCH. When I was doing the hack squat i actually was bogged at the bottom- really need to think about it to get yourself back up- recruiting more muscle fibres!!!!! I bought some glutamine ,how much do you take and what time of the day?? I had 3grams this morning before my run, and as crazy as it may seem- I felt like i had more gas!!!

[imperfectly_lou]

I usually take 5g in the morning (pre-workout)
5g post workout - but lately I have been missing this one becase I am not using shakes as much
5g at bedtime

[Hibiscus09]

I carb up and take in some extra calories throughout the morning on the day I do legs (I do them around lunchtime) and I make sure to get a whey protein shake in with dextrose post training. After that, I tend to go higher protein, lower carbs.

[egoatdoor]

Originally posted by Hibiscus09
I carb up and take in some extra calories throughout the morning on the day I do legs (I do them around lunchtime) and I make sure to get a whey protein shake in with dextrose post training. After that, I tend to go higher protein, lower carbs.

Excellent advice.

Lou, Don't shirk on the glutamine. Take it in water post workout if you have to.

[JAmanda]

If I dont have a shake this is what i do put it in water- can hardly taste it. Hey Lou my protein crunch arrived today- yum yum

[gallerygurl]

still wishing I had protein crunch :(

[playmaker]

Hey gallerygirl try atkins soy protein crunch its the same ;)

[Hibiscus09]

Oh, yeah -- I forgot the glutamine -- I add that to my shake also post workout. :)

[imperfectly_lou]

I am sorry I haven't been posting lately. I was simply too embarased. I have been totally binging lately and I am disgusted with myself. My boyfriend and I are going through some tough times at the moment so I have become a bit of an emotional eater :( No excuse.... not happy about that at all!

So I am back.... Today I am at work all day until 11:30pm so I will make sure I make healthy choices without any crap around to tempt me.

I'll be fine...... just gotta get back on track!

[Emma-Leigh]

Originally posted by imperfectly_lou
I am sorry I haven't been posting lately. I was simply too embarased. I have been totally binging lately and I am disgusted with myself. My boyfriend and I are going through some tough times at the moment so I have become a bit of an emotional eater :( No excuse.... not happy about that at all!

So I am back.... Today I am at work all day until 11:30pm so I will make sure I make healthy choices without any crap around to tempt me.

I'll be fine...... just gotta get back on track!

Hey Lou - I swear, the stars must be aligned in the 'crap eating' formation at the moment... ;) It seems lots of people have lost form in the last few days.

But don't be too cross with yourself - everyone is human and at some point everyone needs comfort of some-sort (it just sucks that chocolate, ice-cream and cookies happen to be so damn comforting!!).. All you can do is get back on track from now.

You'll be fine :)

I hope things with your boyfriend clear up as well.

[imperfectly_lou]

A much much better day today, thank goodness.... Although I admit I did way too much cardio to make up for the past few days of crap eating, you can all yell at me now...

TODAY'S WORKOUT

15mins warm up on eliptical
20min ab workout
15 mins on rowing machine
Body Attack class

CALS BURNT 650CALS

TODAY'S NUTRITION

7:15am 6 egg whites, 1/3 cup oatmeal

12:00pm ProteinFX Peppermint protein bar

2:00pm 50g wholegrain pasta, 125g tuna with sundried tomato pasta sauce

4:00pm 3 Vita Weets with PB

5:30pm 200g fillet steak with broccoli, peas and carrots

8:30pm 200g low fat yoghurt with 30g protein crunch

TOTAL CALS 1647cals 165g protein (40%)

I was very hungry today.... grrrr

[imperfectly_lou]

A rest day today. I took my dog for a walk and run around the park for about 60mins.... gee it was nice and warm today! :)

TODAY'S NUTRITION

10:00am 1/2 cup oatmeal, 6 egg whites

1:30pm 2pieces of multigrain bread, 1pc low fat cheese, avocado, 120g chicken breast

4:30pm I made a smoothie with 2 scoops of vanilla protein powder, raspberries, strawberries, 250ml skim milk and 1 tablespoon of wheatgerm. It was sooo filling, it made 500ml! Only 250cals!

7:15pm 50g pasta, 125g tuna with sundried tomato pasta sauce

TOTAL CALS 1318cals 130G PROTEIN (39%)

Not much of an appetite today surprisingly....

[JAmanda]

Was a beautiful day in NZ too- and like I said in my journal my appetite was very low- maybe its the heat. It aint going to stop us though.Have a good day lou the sun is shining in NZ already!!

[imperfectly_lou]

I had a fantastic workout this morning :) I did my HIIT sprints at 13km/h, I felt like I could run forever!
Well, almost anyway!

TODAY'S WORKOUT

15mins warm up
RHC Week 6 Push workout
HIIT - 5mins warm up, 30sec sprint, 1 min recovery for 21 mins, 5mins cool down, running on treadmill

CALS BURNT 540cals

TODAY'S NUTRITION

I am definitely back on track and feeling good!

6:00am 1/2 cup oatmeal

9:45am 200g low fat yoghurt, 30g protein crunch

12:00pm 50g chick pea nuts

3:00pm 2pieces of multigrain bread, 100g tuna

5:30pm 25g chick pea nuts (a new addiction!)

7:30pm 200g fillet steak, salad with a drizzle of olive oil and balsamic vinegar

TOTAL CALORIES 1248calories 125G PROTEIN (40%)

This is very low??? I don't know why..... I guess I will go cook up another meal!

[imperfectly_lou]

I had a rest day today. My body is feeling very very tired. I think a combination of training hard, end of uni semester, personal issues etc etc

TODAY'S NUTRITION

6:30am 1/3 cup oatmeal, 6 egg whites

9:30am Skim milk hot chocolate

11:30am 50g chick pea nuts

2:30pm 2 sushi rolls with tuna and avocado

5:30pm 60g protein crunch with 200ml vanilla soy milk

TOTAL CALS 1244CALS 108g protein (35%)

It is only 6:30pm but I don't think I will fit another meal in today... I am really full from all that protein crunch and I plan to be in bed very early tonight

[Emma-Leigh]

Hey Lou!

I had a rest day today. My body is feeling very very tired. I think a combination of training hard, end of uni semester, personal issues etc etc

Good to see - you have to listen to your body. No point in going to the gym and having a half productive session - better to rest properly and train at full strength tommorrow. :)


TOTAL CALS 1244CALS 108g protein (35%)

It is only 6:30pm but I don't think I will fit another meal in today... I am really full from all that protein crunch and I plan to be in bed very early tonight

Hmmm... A little low on the cals - sure you can't fit in a warm milk drink before bed? It will help you sleep.


Sleep well and get a good rest ok! :)

[imperfectly_lou]

I won't post Friday's stuff..... It was my boyfriend's birthday and I took him out to dinner. Surprisingly, I still probably got in under 1,800 cals!!! I had a piece of lean steak with some baked potato and some prawns..... I had a cocktail but it was fruity, not cream-based...... he didn't feel like dessert.... so all in all, not much damage done!

[imperfectly_lou]

TODAY'S WORKOUT

15mins warm up on bike
20min ab workout
1hr Body Attack class

TOTAL CALS BURNT 520cals

TODAY'S NUTRITION

7:30am 6 egg whites, 1/3 cup oatmeal

10:45am I was naughty and indulged in some choc covered almonds post workout, hehe

1:00pm 200g chicken breast, with broccoli, peas, carrots

4:30pm 50g chick pea nuts

7:30pm 200g chicken breast, with broccoli, peas, carrots

10:00pm 30g protein crunch, 200g low fat yoghurt

TOTAL CALORIES 1465cals 165G PROTEIN (45%)

[Hibiscus09]

Food and workout looks good! :) I'd be scared to go to "Body Attack" class. LOL

[imperfectly_lou]

Does anyone else ever feel so incredibly disgusted by all that they eat?????? I honestly feel like I am ALWAYS eating and I am always hungry :(

[Emma-Leigh]

Originally posted by imperfectly_lou
Does anyone else ever feel so incredibly disgusted by all that they eat?????? I honestly feel like I am ALWAYS eating and I am always hungry :(

Sometimes I disgust myself with the amount I can eat... I suffer from a bottomless stomach and am constantly hungry! I have no problem eating my way through vast quantities of food without getting full... Which is a pain in the but when trying to cut!! :p (thank god for water and gum is all I say).

But I am also ALWAYS eating - It comes with the territory I think. Smaller meals means you have to eat more frequently to fill in the gaps.

But - it is also because we are so aware of what we are putting in our body. Lots of people 'snack' mindlessly - they have a buscuit or a slice of cake or a bottle of soft-drink and they don't even bat an eyelid because it is not relavent to them. They don't see these things as 'meals'. But, because you monitor what you eat (everything you eat) it FEELS like you are eating a lot more than the 'average joe'... When in reality, you are not.

[sillygirl]

Originally posted by imperfectly_lou
Does anyone else ever feel so incredibly disgusted by all that they eat?????? I honestly feel like I am ALWAYS eating and I am always hungry :(

Lou, you might be hungry because it's possible you are not eating enough. If you're consuming 1465 calories, but burning off 520 calories in exercise, that leaves your body with only 945 calories to function. That's not nearly enough! I had my bodyfat tested the hydrostatic way this past summer, and from that I had resting metabolic rate calculated. At 5'2", 102 lbs and 13% bodyfat [which I was this summer...I've since then gained about 5 lbs and have gone up slightly in bodyfat, which I needed to do anyway, but that's besides the point] my resting metabolic rate was 1373. At the minimum, that's what I needed to be taking in. Add in some exercise, and I needed to be consuming MUCH MUCH more.

I know you're recovering from an ED- I've also been there. And I know it's important to increase your calories sloooowly to a point where you feel comfortable. I knew in the back of my head when I wasn't eating enough, but it really took months of me pushing and PUSHING myself with lifting heavy weights...yet seeing absolutely no results because I wasn't eating enough to build muscle...that I finally got the hint that I needed to eat eat eat eat eat! :p

You're doing good so far, but don't be afraid to bump those calories up, okay? I don't want to see you stuck in a vicious cycle like I was, hindering my own progress... :)

[imperfectly_lou]

Thank you for your support Chloe and Emma..... I think I need to try to be a little bit more objective when I look at my training and diet.....

Bad news :( I have injured my shoulder. I did Push day today and really hit the weights hard. I am praying my shoulder is just a little strained and it is not a serious injury.... I don't know if I could handle a few weeks off :( It hurts to even lift my arm

TODAY'S WORKOUT

15mins warm up
RHC Week 7 - Push workout
HIIT - 5min warm up, 21 mins of 30sec/60sec intervals, 5min cool down

CALS BURNT 515cals

TODAY'S NUTRITION

8:00am - 9 egg whites

11:00am Protein FX choc malt bar

1:30pm 2pieces of multigrain bread, 100g chicken, 1pc cheese with some sweet chilli sauce (damn avocado was too hard!), plus about 1 tablespoon of peanuts

4:30pm 60g protein crunch, 150ml vanilla soy milk

7:30pm 100g chicken and 1cup veggies (broccoli, squash, carrot)

TOTAL CALS 1400cals 160G PROTEIN (46%)

I might have some almonds or soy milk before I go to bed, but I am so beat, that won't be far off!

Hope everyone had a good weekend!

[Emma-Leigh]

Don't worry Lou - Objectivity is a hard thing to achieve when it comes to self assessment - especially when it is to do with something that you have a tendency to be obsessive over.

Just keep aiming to make improvements. You are doing really well.

:( I hope your shoulder pulls through - have you been applying ice to it today??

If not - it is a little late now, but for the next 2 days, apply heat pads if you can. Once every few hours. (When you first hurt yourself the aim is to decrease inflammation - which the ice does by decreasing the blood flow to the area. But - after the first 12 to 24 hours, you are too late to stop the inflammation - because that is already done. So - you apply heat, because this increases the blood flow to the area and helps your body heal).

Anyway... I hope it is better tommorrow (at least your shoulders will have a week to fix before your next training session - maybe stick to other exercises that don't rely on you using your shoulder too.. so instead of weighted lunges, do the leg press and instead of the elliptical trainer, do the recumbant bike).

Diet was looking good today too (I see another packet of ready whites for breaky ;) )!! 1400 cals was pretty good - and still 1 more 'maybe meal'. Could be looking at 1500 to 1600 cals and a good dose of protein too!! :) Woo hoo!!

Keep it up!

[imperfectly_lou]

I am so worried about my shoulder... I have made an appt with my physio but he can't see me until Friday

Yesterday I applied ice and today I have been using a heat pack, so it is good to know I did the right thing, thanks Emma.... Admittedly it is feeling better today so I think I will just take the week off weights, although I really don't want to, and maybe concentrate on my running for a week..... :(

No workout today. I was planning on a BodyAttack class tonight but I can't really lift my arms so that wasn't going to happen :(

TODAY'S NUTRITION

6:30am 6 egg whites, 1/2 cup oatmeal

11:00am 2pieces of dark rye bread, 100g tuna

2:00pm 200g tub of low fat yoghurt, 30g protein crunch

5:00pm 50g chick pea nuts

7:30pm 200g chicken breast, salad with olive oil and balsamic vinegar

TOTAL CALS 1400cals 145G PROTEIN (41%)

I guess I cheated a bit today, a handful of peanuts here, a few bits of chocolate too so the above doesn't include that...

I am feeling very down and stressed out about my shoulder.... I am also having serious cash flow problems, damn car rego :(

[Emma-Leigh]

Argg.. Lou :( Don't get too stressed about your shoulder.. Take the opportunity to rest completely and to allow your body to recover ok!

And don't worry about the week off weights - Lots of people actually advocate a week of 'de-conditioning' every 8 weeks or so to give your muscles a rest and to promote recovery so you can train harder.

Keep the heat up to it over tommorrow as well and see how it responds.

On a positive note - your diet looked EXCELLENT today. Keep it up.

[Kristen]

Hey Lou-

I have had several injuries throughout my (young) life, most recently a degenerated disk in my lower back as well as chronic shinsplints as well as bursitis in my hip.....haha...well anyway keep doing the ice and such, it'll help, Friday you'll find out whats going on, then you're going to be fine.

About the week off, as Emma was saying, I usually take a week to 2 weeks off after a running season....I keep my diet the same, dont do weights, don't do cardio..it's complete hell and torture, but any nagging injuries seem to disappear, and I always weigh a few pounds less. Even when I take the weekends off now, I feel so good. So its hard to imagine not doing anything for a week, but my coach in school mandated it and it did a world of good.

[gallerygurl]

you are doin the right thing lou. I used to run through my injuries
and gues what now I cant run ever again!!! So if you let things heal you will be better off in the long run girl.

[imperfectly_lou]

The shoulder is feeling a bit better today. I think it may be an inflamed tendon or similar.......

BUT... I did my longest RUN ever this morning, 40mins, 6.5km! Ok I know some of you run heaps more than that but as fit as I am, one thing I am NOT is a runner..... I was so proud of myself! I also noticed that I had much less of an appetite today than usual.. it is probably not doing weights :(

TODAY'S WORKOUTS

6:45am 40min run

4:00pm 50min walk with my sister and the dog...

CALS BURNT Approx 400 I would guess??

TODAY'S NUTRITION

9:30am 9 egg whites, 1/2 cup oatmeal

1:30pm Sushi with tuna, avocado and carrot

5:00pm Smoothie made with 200ml vanilla soy milk, mixed frozen berries, 2 scoops of vanilla protein powder and 1tablespoon of wheatgerm.

7:30pm 200g chicken breast with avocado and one slice of low fat cheese

TOTAL CALS 1335cals 145G PROTEIN (43%)

I really had to force my dinner down too... I think because I had a big, late breakfast I really wasn't hungry!

[Hibiscus09]

Good run! :) Running makes me starve -- I can't believe you weren't hungry after that. However, when I ride my bike long distances, I'm not hungry. I guess it all just effects us in different ways.

[imperfectly_lou]

I seriously think my HR monitor is broken. My HR is like sooo low when I am working out. Throughout that run yesterday, it barely got above 145. My 85% is 169!!!!!! Today I did an incline walk and was puffing a lot but it only said like 130??? Usually I get well into the 150s :(

TODAY'S WORKOUT 6:00am

15min bike ride warm up
40mins incline walk 7.2km/h on 6.0 incline

CALS BURNT 275cals (does this seem really low to anyone else???)

TODAY'S NUTRITION

7:30am 9 egg whites, 1 pieces of dark rye bread

9:30am Skim milk hot chocolate (it was cold brrrr)

12:00pm Large red apple

1:30pm 2 sushi rolls with tuna and avocado

4:30pm Small serving of low fat frozen yoghurt

6:00pm Protein shake with 400ml lite soy milk

8:00pm Chicken soup

9:30pm Protein bar

11:00pm 200ml warm low fat soy milk (Edited to add, god I am so hungry tonight)

TOTAL CALS 1560als 135g protein (35%)

My eating was a bit off today. I got called into work from uni so I didn't have time to go home and just had to snack on bars etc

[imperfectly_lou]

Oh i forgot to add, I weighed myself this morning. I was so scared I had gained weight.

8 weeks ago I was 54.5kg = 120lbs
Today I was 53.8kg = 118lbs...

[JAmanda]

Ok thats amazing- I stuggle to see how you can lose weight eating more than 1000 calories ??? You have all proved me wrong , as i am the only one not losing or increasing weight and yet i am the one who thinks Im burning fat by eating minimal amounts. I NEED TO SORT IT OUT. Could it be that you guys can eat more because of your genetic make up, metabolisms etc. I have gained a kilo in weight from eating maybe 400 extra calories per day- is this normal will i get to a amintenance stage- thats why I go back to eating less and then I start to see loses in my weight. Probably muscle though- I dont know, cant wait until I can figure my body out or feed it what it needs. Sometimes I think it would be so much easier if I was to go somewhere at meal times where you were given the food to eat so I couldnt talk myself out of it. I do this all the time, like yesterday it came to 11 am I started eating a FAT FREE apple and the whole time I was thinking of the carb content- so I ended up eating only half. WHY DO I DO THIS ARGHHHHHHHHHHHHHHHHHH! I have a real skill to talking myself out of food- I suppose with not eating for so long I also find it hard eating in front of people- maybe another reason I have favoured night time as its just me!!!I hope I can conquer thisguys, when I look at what you are all eating I get so annoyed with my pathetic efforts. With the night eating thing can you tell me why when I ate only 400 calories a day I didnt get up looking for food- but now I am ravenous for it??

[Emma-Leigh]

Originally posted by imperfectly_lou
Oh i forgot to add, I weighed myself this morning. I was so scared I had gained weight.

8 weeks ago I was 54.5kg = 120lbs
Today I was 53.8kg = 118lbs...

So the 'bulking' is going well then Lou? ;) :D

[Emma-Leigh]

Originally posted by JAmanda
Ok thats amazing- I stuggle to see how you can lose weight eating more than 1000 calories ???
She is loosing weight because she is still not eating enough to cover her basal metabolic needs and energy expended in every day activities.

You have all proved me wrong , as i am the only one not losing or increasing weight and yet i am the one who thinks Im burning fat by eating minimal amounts.
You proved your own theory wrong when you do not see results!!
You don't need anyone else - your own results are proof enough that starvation does not work.

Could it be that you guys can eat more because of your genetic make up, metabolisms etc.
My genetics suck. But genetics have very little to do with it at the end of the day - you have to create a fuel burning metabolism and this is done by creating an energy wasteful body.

To do this you eat more.

I have gained a kilo in weight from eating maybe 400 extra calories per day- is this normal will i get to a amintenance stage- thats why I go back to eating less and then I start to see loses in my weight. Probably muscle though- I dont know, cant wait until I can figure my body out or feed it what it needs.
You gained weight simply because your body started to increase glycogen stores (you can gain up to 5 pounds in water and glycogen).

When you initially start to diet, the first 3-5 days is when you see water loss, glycogen loss and muscle loss. True fat loss takes much longer as it requires your body to shift its fuel mobilisation from 'temporary energy relief in calorie deficiency (aka: protein and carbs)' to 'long term energy relief in calorie deficiency (aka: fat)'.

And your body needs food. Simple as that.

I have a real skill to talking myself out of food- I suppose with not eating for so long I also find it hard eating in front of people- maybe another reason I have favoured night time as its just me!!!I hope I can conquer thisguys, when I look at what you are all eating I get so annoyed with my pathetic efforts.

You still see eating as 'dirty' and 'evil'. You have to get over it. Food is food. There is nothing magical or special or dangerous about it. It is a biological compound that you need to consume so it can be digested into smaller molecules that can be used in your cells to drive energy forming processes used to fuel your body.

It is good that you are getting angry with yourself - you NEED to be angry. But you NEED TO ACT ON THIS FEELING - EAT MORE!

With the night eating thing can you tell me why when I ate only 400 calories a day I didnt get up looking for food- but now I am ravenous for it??

When you starve your body it shuts of your food needs. Everything grinds to a halt and your leptin levels plumit.

These things are what helps to drive your 'hungry' signals. So, when you starve yourself you down regulate your drive to eat as well.

[gallerygurl]

Emma ... wow ... you convince me of things everytime I read your posts.

[imperfectly_lou]

Originally posted by Emma-Leigh
So the 'bulking' is going well then Lou? ;) :D


Very funny Emma :) I honestly think I have gained muscle though and apparently I look a lot "healthier". 2 lbs really isn't much to worry about...... Once I get back into weight training again when my shoulder is better, I am going to try to get up to 1,800cals a day. I am planning on starting swimming once it gets a bit warmer as a bit of a challenge (I can barely swim 50m!)

[Emma-Leigh]

Originally posted by imperfectly_lou
Very funny Emma :) I honestly think I have gained muscle though and apparently I look a lot "healthier". 2 lbs really isn't much to worry about...... Once I get back into weight training again when my shoulder is better, I am going to try to get up to 1,800cals a day. I am planning on starting swimming once it gets a bit warmer as a bit of a challenge (I can barely swim 50m!)

Hee heee - Just thought it was funny that you were trying to gain a little and you end up loosing instead. :D I agree though - 2 pounds is really not all that much to get excited about. Your body composition is probably altering - have you had your BF measured recently?

I love swiming - Although I did go 'overkill' on it for a while there. I used to train in the mornings in swim squad and after 10 yrs of it I just needed a break.

But it was great for endurance and for challanging your body and muscles in different ways. We also used to do sprints that would challange the workout you get with HIIT any day!!

[imperfectly_lou]

Actually I am glad you asked Emma... where do you get your BF% measured in Sydney and how do they do it?

[Emma-Leigh]

Originally posted by imperfectly_lou
Actually I am glad you asked Emma... where do you get your BF% measured in Sydney and how do they do it?

I get mine done at the gym down here in Camden. They do it by two methods to try to be a little more accurate - via a bio-electrical impedence machine (not the scales, but with sensors one hand and one foot so it is more accurate than the scales) and by calipers. They then take the average.

Umm... I am not sure where you could go in the city. Have you tried asking the people at your gym? You could also ring up the physiology department at one of the universities - they often have more accurate ways to measure BF (and your BMR if you are interested).

[imperfectly_lou]

Thanks Emma - I will ask around... :)

Verdict on my physio appointment....

It isn't my shoulder that I injured thank god. It is the long head of the bicep that actually runs under the shoulder and connects to the pectoral muscle (hence doing it while benching) It totally makes sense now...... anyway it is already feeling much better so I should be back into lifting by the end of next week, but starting very gently of course

[Emma-Leigh]

Good to hear your injury is not as severe as first thought!! :)

[imperfectly_lou]

TODAY'S WORKOUT

15min warm up on eliptical (using legs only due to injury)
45min RPM (spinning class)

TOTAL CALS BURNT = 420cals

TODAY'S NUTRITION

7:30am 1 pc dark rye bread with natural PB

10:00am 60g protein crunch with 200ml lite soy milk

1:00pm Sushi with tuna, avocado and carrot

5:30pm 30g protein crunch, 200g low fat yoghurt, skim milk hot chocolate

9:00pm Smoothie made with 300ml lite soy milk, 2 scoops of protein powder, mixed frozen berries and 1 tablespoon of wheatgerm

TOTAL CALS 1433cals 150g protein (42%)

I really had to force this last meal in... not much of an appetite today but I am really proud of how cleanly I ate today, no real cheats at all!

[imperfectly_lou]

I had a great workout this morning. I eased slowly back into lower body weights with little pain in my shoulder so all was good.

TODAY'S WORKOUT

15min warm up on bike
RHC Week 7 Leg workout
HIIT on treadmill - 5min warm up, 21mins of 30:60 intervals, 5mins cool down

CALS BURNT 430cals

TODAY'S NUTRITION

7:30am 1pc of dark rye toast with PB

10:30am Post workout 9 egg whites and 1/2 cup oatmeal

2:30pm 30g protein crunch, 200g low fat yoghurt

5:30pm 2pieces of dark rye toast with almond spread

8:00pm 175g turkey breast baked with sundried tomatoes with corn cob, broccoli, carrots and peas

9:30pm A small piece of my mum's cake she forced on me... Strange how cake really doesn't excite me anymore!

TOTAL CALS 1424cals - 37% PROTEIN - 133G

I am planning on a long sleep in tomorrow morning... I am beat and my legs are sooo sore :)

[Emma-Leigh]

Hey Lou,

Good to see you can get back into your workouts :) Just take it easy ok!!

Diet is looking good :). How do you like the almond butter?? **drool**.... It is sooooo good on yummy bread - I find it so hard to stop once I get the taste!!

Have a good rest day.

[imperfectly_lou]

Oh the almond butter is so good, I have to stop myself eating it out of the jar!!!!!

I found something strange though... the last jar I had, I SWEAR it evaporated really quickly. Unless I have mice living in my pantry, it seemed to go down very quickly even when it hadn't been used.

Am I crazy or does this happen often???

[Emma-Leigh]

Originally posted by imperfectly_lou
Oh the almond butter is so good, I have to stop myself eating it out of the jar!!!!!

I found something strange though... the last jar I had, I SWEAR it evaporated really quickly. Unless I have mice living in my pantry, it seemed to go down very quickly even when it hadn't been used.

Am I crazy or does this happen often???

Ohhh.... Me too.... I nearly have to HIDE the jar and the spoons after I open it (not a very effective method of control considering I know where I hid it!)!

My jars go quickly... but I usually know exactly where they go :D I have been known to eat a whole 375g jar in one day (along with 3/4 loaf of wholegrain, mega-grained sourdough)... Ooopsss... Needless to say I felt a little 'bloated' and it took me (and the scales) a few days to get over the experience!! Hee heee... Will not do that again in a hurry.

But other than those days - yeah... I don't know why it seems to go down more quickly than peanut butter. I think it is because of the consistency being a little less solid...?

Either than or I have a bad case of sleep-walking :p

[imperfectly_lou]

No workout today thank god... my legs are so sore, but in a good way :)

TODAY'S NUTRITION

10:30am (I got my sleep in yay!!!!) 9 egg whites, 1/2 cup oatmeal

1:30pm 130g piece of steak (raw weight), large cob of corn, broccoli, carrots, peas

4:30pm 2pieces of dark rye toast with PB

8:00pm 175g turkey breast with sundried tomato sauce, peas, carrots, broccoli

TOTAL CALS 1195cals 125g protein

This really isn't very much... I better go have some yoghurt or something

11:00pm 200g low fat yoghurt, 30g protein crunch

TOTAL CALS 1408cals 160G PROTEIN

[sillygirl]

Originally posted by imperfectly_lou


This really isn't very much... I better go have some yoghurt or something

11:00pm 200g low fat yoghurt, 30g protein crunch

TOTAL CALS 1408cals 160G PROTEIN


Good decision, lou! You're doing better! Keep kicking ass in the gym and working on those calories! I'm proud of you. :D

[hotgymchick]

hey lou-
i was just wondering, i know you mentioned going to university, do you live on your own outside of school, in an apartment or house? i'm starting college in january and am not sure wheter to live on campus or in an apt...

[imperfectly_lou]

Hey Kristen... here in Australia, most people live at home and travel to uni. So I live with my parents and sister at home and it only takes me about 30-45mins to get to uni. I only have classes 2-3 days a week so it isn't too bad!

I have friends who live at uni and they have all said that living in an apartment is much better than living on campus. More privacy, freedom, better facilities etc

Hope this helps!

[imperfectly_lou]

TODAY'S WORKOUT

5:30am - 15min warm up on eliptical, 45min spinning class, 20mins low intensity eliptical (I still can't move my arms on the eliptical :( )

TOTAL CALS 410cals

TODAY'S NUTRITION

8:00am 1/2 Cup oatmeal (dry measure), 6 egg whites

10:30am 2 tablespoons of almond butter (yep I ate it out of the jar!)

1:00pm Sushi with tuna, avocado and carrot

4:30pm 30g protein crunch, 200g low fat yoghurt

8:00pm 50g chick pea nuts

10:00pm 60g protein crunch, 150ml soy milk

TOTAL CALS 1586CALS 150g protein (38%)

My eating was all over the place today as I was in a long study session with friends.

[JAmanda]

Lou do you purposefully have days without so much meat for your protein intake- just curious. That protein crunch offers a great alternative and so yummy

[JAmanda]

another question lou how long did it take your metabolism to catch up with your increase in calories- I need some reassurance

[hotgymchick]

Originally posted by imperfectly_lou
Hey Kristen... here in Australia, most people live at home and travel to uni. So I live with my parents and sister at home and it only takes me about 30-45mins to get to uni. I only have classes 2-3 days a week so it isn't too bad!

I have friends who live at uni and they have all said that living in an apartment is much better than living on campus. More privacy, freedom, better facilities etc

Hope this helps!

thanks girl

when does the rock hard challenge end, and what kind of lifting are you going to do after?

haha i feel like i'm interviewing a movie star

[imperfectly_lou]

Hehe I will put on my best movie star voice for you Kristen!

At the moment I am not doing RHC. If you saw my earlier posts, I have injured myself... the long bicep head according to my physio so it really puts out ANY upper body work at least for another week. I think I will probably go back to doing RHC where I left off (Week 7) which will take me through the Xmas/New Year.

After that, I think I will do a 5 day split. I am on uni holidays from 18th Nov till first week of March with only one class of summer school so I will have a lot more time. I really want to put on some more mass so I am going to drop my cardio a fair bit and do mainly weights and swimming. Then, I may do Body for Life, I am not too sure yet...

Amanda - no I don't normally have no meat. But yesterday was a crazy study session and I needed something that didn't require cooking and that I could eat while studying with friends so the protein crunch was the easiest high protein thing to grab!

As for my metabolism to catch up.... it has been very gradual. I have probably been eating about 1,300 minimum for a year now... I weigh almost the same as what I did a year ago and I now aim for 1,500-1,800 but I don't always get there..... The biggest change for me is that I am now hungry every 2-3hrs whereas 6 months ago I would only eat 3-4 times a day. This indicates to me that my increased muscle mass has really sped up my metabolism.

[gallerygurl]

but you have lost a lot of Bf right??

[imperfectly_lou]

Originally posted by gallerygurl
but you have lost a lot of Bf right??

Oh definitely! A year ago I had zero muscle mass. Now I am really quite happy, particularly with my lats and abs... At my lowest weight, my BF% was 27%! It is now under 20% - I am estimating about 19% but I will have it professionally tested soon

Before I was a flabby skinny girl... now I am still small but I have shape and definition

[imperfectly_lou]

TODAY'S WORKOUT

6am - 15min incline walk on treadmill, 30mins eliptical, 10mins cool down on bike

TOTAL CALS BURNT 360cals

TODAY'S NUTRITION

8:00am 9 egg whites, 1/2 cup oatmeal

11:30am 85g tina of tuna, 2 corn thins with almond spread

2:00pm Sushi with tuna, avocado and carrot

5:30pm 1/2 protein bar

8:00pm 200g low fat yoghurt, 30g protein crunch

TOTAL CALS 1231cals 121G PROTEIN (39%)

Ok this is really pathetic...... I need another meal... hmm what can I have......

I am still hungry actually.....

Does anyone else struggle to find ideas when they cant be stuffed cooking??

Ahhh I know! Protein pancakes..... still requires cooking though....

Going to go have a think...

[imperfectly_lou]

Ok I finally made a decision

2pieces of dary rye toast with almond spread and a glass of soy milk

[JAmanda]

Hey lou your efforts are nowhere near pathetic- its mine that are pathetic- why do I think bread is the big bad wolf!!

[imperfectly_lou]

I have like no appetite at the moment... maybe because of exam stress, I don't know. In any event, I am still forcing down all my meals..

TODAY'S WORKOUT - 7:30am

20mins stairclimber
20mins eliptical
30mins incline power walk

TOTAL CALS 410cals

TODAY'S NUTRITION

9:15am Protein shake with 5g glutamine, 200ml soy milk

11:00am 9 egg whites

11:30am 1/2 cup oatmeal (dry measure)

3:30pm 2pieces of dark rye bread, 100g chicken breast, avocado

5:00pm Protein bar

8:00pm 40g wholegrain pasta, 150g tuna, tomato based pasta sauce

TOTAL CALS 1376cals 150g protein (44%)

I REALLY am wanting to increase my cals more but I seriously have no appetite at the moment. I have to eat my meals bit by bit otherwise my stomach literally hurts...... boyfriend is pissed at me "what normal person feels sick from eating?"

It is not deliberate, I swear

[hotgymchick]

I know how you feel hun, before meets or tests I always feel sick to my stomach and can't stomach alot to eat.

As long as you make sure that most of your days are good calorie wise, this wont bring you down. You are doing the best you can in the circumstance. Pretty soon those exams will be over and you can lift again, and will be eating a little better. But for now, give yourself a little break....good luck on the exams! :D

AND YOU'RE NORMAL! In regards to the boyfriend...above normal..extrordinary! :)

[imperfectly_lou]

Saw my physio this morning. The shoulder is still a little bit tender so I am going to take one more week off and see how I go....

I have re-evaluated my goals and I have decided, once the shoulder is all good to go, I am going to totally change my training. I am really bored with what I was doing before and I think I can be more time efficient. I haven't worked out the details yet but it will probably be a 4 day split with about half the cardio I do at the moment. Plus, my friend and I are going to start swimming twice a week at night. I am a very poor swimmer so this will be a good challenge for me and hopefully I will bulk up my shoulders a bit. My diet is going to be revamped too....

TODAY'S WORKOUT

10min run
20mins on stairclimber
20mins hill climb on bike
10mins rower

TOTAL CALS BURNT 335cals

TODAY'S NUTRITION

6:30am 1/3 cup oatmeal

10:00am Post workout protein shake with glutamine

11:00am I haven't had ice cream for awhile so I had a low fat ice cream as a cheat meal

1:00pm 2pieces of multigrain bread, 100g chicken breast, avocado, I piece of cheese

3:30pm 50g chick pea nuts

5:30pm 200g low fat yoghurt, 30g protein crunch

8:00pm 9 egg whites, I whole egg scrambled

TOTAL CALS 1458cals 140G PROTEIN (38%)

[mirror]

hey Lou, glad your shoulder is recovering, you are right to take it easy until it's totally better.
Strange: we seem to be 'developing' our attitudes towards training at the same time. I got bored with RHC too after week 8. I find this happens when I follow programs (same with Body for Life). It's so much more fun planning your own program, and monitoring the results. I've cut cardio back (took one week off and did none at all) RHC was a bit brutal on that score: but then it's a fat-loss program. my ratio of lifting to cardio is now much more heavily on the lifting, it's pretty much a straight swap from RHC which was 5 x cardio 3 x weights. i now do 5 x lifting, 2x HIIT with more cardio only if I feel like it. I really want to build some bulk too and am just going to grit my teeth and go for it, up the cals, and see what happens the next 2-3 weeks. Shoulders are also my focus and I train them by themselves 1 x /week.
keep us posted with what you decide to do with the training ...

[imperfectly_lou]

Sounds like you and I have exactly the same thing in mind Mirror... I have spent my last few cardio sessions drifting off and thinking about how my new program is going to structure itself...... I will let you know once it is all finalised but I plan to start first week of December. I want to give my shoulder a few more weeks of healing and very gentle machine weights before I hit it hard....

TODAY'S WORKOUT

10min warm up
Leg workout - BB squat, Leg press, SLDL, Walking lunges, Lying leg curl, Calf raises - all 3 sets of 8-10
20mins HIIT on eliptical plus 5mins warm up and 5 mins cool down

CALS BURNT 335CALS

TODAY'S NUTRITION

7:30am 1piece of dark rye toast with PB

10:30am 9 egg whites, 1/2 cup oatmeal

2:00pm 200g low fat yoghurt, 30g protein crunch

3:30pm Protein bar

6:00pm 4 corn thins with PB

8:00pm 100g chicken breast, cauliflower, peas, carrots. Small slice of birthday cake (grandma's b'day)

11:45pm 200g low fat yoghurt

TOTAL CALS 1648cals 145G protein (35%)

Eeek this is a lot of cals on not much training...

[imperfectly_lou]

Rest day today... just studying for my exams which start this week... I really haven't put in enough work tho :(

TODAY'S NUTRITION

10:30am (I slept in) - 9 egg whites, 1/2 cup oatmeal

1:45pm 2 pieces of multigrain bread, 100g chicken breast, avocado, 1pc low fat cheese

5:00pm 200ml 2% milk with protein shake

7:30pm 220g grilled turkey breast, salad with olive oil

9:00pm 200g low fat yoghurt, 30g protein crunch

TOTAL CALS 1426cals 183G PROTEIN (51%)

wow! look at all that protein! :)

[imperfectly_lou]

Very down
Very depressed
Freaking out about not being able to move around, let alone train..... :(

TODAY'S NUTRITION

9:30am 9 egg whites, 1/2 cup oatmeal

1:30pm 2 pieces of multigrain bread, 100g chicken breast, avocado, 1 slice of low fat cheese, mushrooms

4:30pm 200g low fat yoghurt, 30g protein crunch

5:30pm 50g chick pea nuts, diet jello

7:30pm 100g tuna in water with salad

TOTAL CALS 1229cals 140G PROTEIN (46%)

Given the fact that I am not burning 300-500cals per day from exercise for the next few weeks, my cals will have to stay relatively low to prevent weight gain as I was maintaining at 1,500.

[imperfectly_lou]

I am trying to think of all the positives so I don't get all freaked about not being able to train

* I have exams at the moment so I can do more study and get some much-needed sleep
* I can probably start back on upper body lifting (lightly) once I get the ok from my physio on Friday
* I may even be able to do lower body weights that don't involve standing e.g leg extensions, lying leg curls
* Late next week I should be able to get on the recumbant bike if I push with my heels rather than toes
* My mass building phase starts December so I will be nice and refreshed!

Ok, I will be fine!!!!!!

[gallerygurl]

Lou it sucks believe me I understand.. I had pnemonia for 6 weeks in August. A week will do nothinkg but probably speed your metabolism up if you dont go to low on cals...

[mirror]

Lou, I hear ya! I've been off for the past 2 days and it's nearly driven me nuts. and I'm not, NOT going back in the gym until friday eek that's another 2 days. But I NEED this rest. It's crazy isn't it. yes you will go back stronger and refreshed mentally and physically and hit that mass phase in December! It's only scary if you start to think or feel 'I'll never go back'. Missing exercise so much is a good thing really. you still have the hunger for it.
yeah you have to get philosophical and go into self-help mode: whatever gets you through. Me, I've watched a lot a LOT of DVDs ...

[mirror]

hey forgot to say I wouldn't drop calories too low either. what you don't want is to slow your metabolism or horror of horrors start wasting muscle ...

[hotgymchick]

Lou-

Hey hun. I know how you feel. At least you are doing the RIGHT thing and resting- thats the only way to heal.

2 years ago I got a stress fracture in my foot, and continuted to run on it. I had to take 3 MONTHS off and lost all my muscle.

You'll be quite fine- it'll be a good mental break, as well as physical.

I'm here for ya! :D

[Emma-Leigh]

Argg Lou!! Your poor toe! :( Is it feeling a little better today?
How is your shoulder going?

Don't stress about not being able to run - you were in need of a break anyway. Give yourself the time to concentrate on your exams and let yourself rest up for your new hard-core training routine in a few weeks.

DON'T drop your calories. You know perfectly well that you were not 'maintaining' - you were 'surviving'. There is a difference. CHALLANGE your restrictive eating patterns and continue to eat the calorie level that you have been eating. You know you need to eat more than you have been and this is the perfect chance for you to start to eat 1500 cals for maintainence and to SEE that you will not gain weight as a result. You KNOW that this is not too much.

Don't let that voice in the back of your head trick you into believing those lies. 1200 cal is starvation. Let your body recover.



Good luck with exams.

[senimoni]

What is protein crunch?...can you get it online?

[imperfectly_lou]

Originally posted by senimoni
What is protein crunch?...can you get it online?

Protein crunch is an Australian product made by Ladybird

Here is a link

http://www.fitnesspro.com.au/ladybird_forwomenprotein.htm

It tastes like rice bubbles, and one serve is 30g which has 24g of protein and virtually nothing else!