New Journal

[BlondieUK]

Bit of background first. Suffered with ed for last 3 years. Lowest weight was 120lbs. Current weight is 145lbs with 18%bf and I'm 5'7 tall. Been training for the last 2 years but only started lifting heavy 9 months ago. Training is not a problem - eating is. Usually eat 800-1000 cals a day. As of Sunday I am going to fuel my body properly. Decided to aim for 1500 cals a day to start with on a c/p/f split of 40/40/20 which works out to roughly in grams 150/150/33.

Today is Tuesday and I am doing well so far. This is the plan. I have all the food in a cooler so I'm good to go.

6.30 am 30 mins HIIT avg hr 157 bpm
8.00 am 1.5oz oats, protein powder
10.30 am 1.5oz oats, 2 egg whites + 1 whole egg
1.00 pm 4oz grilled tuna, 1.5oz brown rice, large salad
4.00 pm 3oz chicken breast, 1 banana
6.00 pm 4oz turkey breast, large salad
8.00 pm protein powder, 1 apple

My main aim is to add in more calories and then drop some fat. Considering how little I have been eating I have pretty well developed muscles.

[playmaker]

Welcome aboard mate

[imperfectly_lou]

Welcome to the board! Best of luck!

[BlondieUK]

Been really hungry all day today. Seems like the more I eat the more I want to eat.

07.45 2 pieces wholemeal toast, 4 egg whites + 1 whole egg

10.30 3 oz turkey breast, 1 apple

13.15 4 oz grilled chicken breast, large mushroom, medium sweet potato, 1 cup broccoli

16.00 zone perfect bar

For the rest of the day - plan is as follows:

17.00 gym. Lower body

18.30 brown rice, 4 oz steamed cod, large mixed salad

20.30 protein powder with water

I know the zone bar isn't great - full of sugar. Have drunk sooooo much water today, about 3 litres (UK) and a couple of cups of green tea. I feel like I never stop eating. I try to eat slowely so by the time I finish it's only a little while till I eat again. It does feel nice knowing that food is only round the corner.

[imperfectly_lou]

Great work so far!

You are experiencing an increased metabolism due to increased food which is fantastic! Keep up the fantastic job!

[BlondieUK]

Day 5 and doing well. No need for cardio - I spend so much time running too and from the bathroom coz I've drunk so much water.

Really enjoying my food.

6.30 30 mins HIIT avg hr 157
8.00 oats, protein powder + small orange
10.30 3oz turkey, 1 apple
13.00 4oz steamed cod, medium sweet potato, 1 cup broccoli
15.30 1.5oz grilled chicken, 1 piece wholemeal bread, mustard
16.30 1.5oz grilled chicken, 1 piece wholemeal bread, mustard
17.30 30 mins moderate swimming
18.30 4 eggwhites + 1 whole egg + 2 tbsp oats + 1 tbsp natural pb, 1 banana, sugar free syrup
20.30 protein powder, 3 large dates

Wow that's alot of food. 1700 cals!

[imperfectly_lou]

That's a GREAT amount of food! :)

One issue you may want to consider - you should NEVER do HIIT on an empty stomach. Because HIIT is simply so intense, and at such a high HR, your body will start to eat into its amino acids and muscle stores (catabolism). So next time, eat something first!

[Emma-Leigh]

Hey and welcome!!

I have to say - I am impressed by your efforts! Your diet looks excellent!! :D

Keep it up!

[BlondieUK]

Thanks for all the encouragement - it really helps. I'll definately make sure I eat before I do HIIT in the mornings. Today looks like this:

6.00 30 mins HIIT avg hr 150
7.45 protein powder, oats
10.30 oats, 4 egg whites + 1 whole egg
1.00 4oz turkey breast, 1 medium sweet potato, 2 cups broccoli
4.00 4oz turkey breast, wholegrain brown rice, broccoli
5.30 30 mins steady state cardio avg hr 147
7.00 5 oz swordfish steamed, fresh spinach, large mixed salad
9.00 5 egg whites, 2 tbsp oats, 4 strawberries, blueberries, sugar free syrup

Lots of water and green tea. Iim also take a multi vitamin, CLA, fish oil.

I've had no sweet cravings or any thoughts of not eating. I have lots more energy, haven't experienced the afternoon 'slump' and my mood has improved. I actually can't believe I starved myself for all that time when I could have been eating like this and taken control of my life. Never too late I guess. Hope I can keep this feeling.

[BlondieUK]

I'm hungry today, usually about 1 hour after eating.

Meal 1 protein powder, oats
Meal 2 4oz turkey breast, 1 small banana
Meal 3 4oz tuna, wholegrain brown rice, broccoli
Meal 4 protein powder, apple
Meal 5 4oz ground turkey burger, medium sweet potato, large mixed salad
Meal 6 5 egg whites, 2 tbsp oats, 2 tbsp low fat cottage cheese, 4 strawberries, sugar free syrup, 1 tbsp slivered almonds

Did shoulders, chest and tri's and they hurt.

[playmaker]

IMO its better to move the oats, the fruits and the syrup from ur last meal, u can replace them with some veggies like lettuce or brocolli. I dont know when u workout and if u re trying to lose weight but its better to avoid starchy carbs after 6 o clock. Meal 6 its a good choise for breakfast. :)

[BlondieUK]

Sunday I ate as normal all day but 5.30 till bed was cheat time. I couldn't think of anything I actually wanted so I had a Muller Rice lite. Simple carbs and sugar fix.

Monday

Meal 1 2 pieces wheat free rye bread, 4 egg whites + 1 whole egg

Meal 2 oats, protein powder

Meal 3 4oz tuna, wholegrain brown rice, broccoli

Meal 4 protein powder, 1 apple

Meal 5 4oz turkey breast, 1 medium sweet potato

1 hr Body Attack avg hr 167
1 hr yoga

Meal 6 protein powder + 1 small banana

I wasn't going to have fruit so late as suggested but needed some carbs after exercise.

Tuesday

30 mins intervals on treadmill avg hr 145

Meal 1 oats, 4 egg whites + 1 whole egg

Meal 2 protein powder, 1 banana

Meal 3 homemade spinach + chicken wholegrain pizza

Meal 4 1/2 low carb protein bar

Meal 5 3 oz chicken breast, vegetable broth, udon noodles

Meal 6 1/2 low carb protein bar

Cals are now up to around 1700 which I'm pleased with. Have lots of energy but am hungry about 1-2 hours after eating.

[imperfectly_lou]

Your diet is looking fantastic! You have come so far so quickly, you should be ultra proud!

[Emma-Leigh]

Originally posted by imperfectly_lou
Your diet is looking fantastic! You have come so far so quickly, you should be ultra proud!

Bump!

Really impressive :D

Keep up the good work!

[BlondieUK]

I am sooooooooo hungry.

Wednesday

Meal 1 2 pieces wheat free, gluten free rye bread, 4 egg whites + 1 whole egg

Meal 2 3oz deli chicken breast, oats

Meal 3 mediun sweet potato, 4oz grilled turkey breast, broccoli, asparagus

Meal 4 whey protein powder, 1 apple

1 hr on bi's and back. Bi's so tired I couldn't cut my dinner lol.

Meal 5 wholegrain brown rice, 5 oz grilled turkey breast, broccoli, sugar free cookie (oops!)

Meal 6 home made protein bar

And I was still hungry!

[BlondieUK]

Thursday

30 mins treadmill intervals avg hr 160

Meal 1 4 egg whites + 1 whole egg, oats

Meal 2 whey protein powder, 1 banana

Meal 3 wholegrain brown rice, 6 oz steamed cod, asparagus

Meal 4 homemade veggie wholegrain pizza

5k run and 1 hr Body Pump class

Meal 5 5 oz ground turkey patty, broccoli

Meal 6 homemade protein bar

1800 cals, 50% protein, 30% carbs, 20% fat

[Emma-Leigh]

Originally posted by BlondieUK
Thursday

30 mins treadmill intervals avg hr 160

Meal 1 4 egg whites + 1 whole egg, oats

Meal 2 whey protein powder, 1 banana

Meal 3 wholegrain brown rice, 6 oz steamed cod, asparagus

Meal 4 homemade veggie wholegrain pizza

5k run and 1 hr Body Pump class

Meal 5 5 oz ground turkey patty, broccoli

Meal 6 homemade protein bar

1800 cals, 50% protein, 30% carbs, 20% fat

Wow - that is A LOT of cardio!! Although it is good to see that you increased your cals on that day to compensate, you probably wanted to add more carbs on that day - as this is what you need when you do a lot of cardio.

Just be careful and watch that you don't overtrain - it will do you more damage than good.

Keep up the great work. :)

[BlondieUK]

I didn't mean to do that much. I just ended up in the Body Pump class. I guess I'm easily led lol.

Friday

Meal 1 2 pieces gluten & wheat free rye bread, 4 egg whites + 1 whole egg, 1 tsp sugar free jam

Meal 2 EAS low carb bar

Meal 3 banana, whey protein powder

Meal 4 wholegrain brown rice, 4 oz turkey breast

Legs split day

Meal 5 6oz chicken breast, tsp olive oil, green pepper, broccoli, spinach, soy sauce, fresh ginger, onion stir fried together

Meal 6 whey protein powder

Not as hungry as I have been but still a little peckish. According to FitDay my average cals and breakdown for the last 2 weeks has been 1655 cals, 21% fat, 38% carbs, 42% protein. I have lost about 1%bf - now 17%.

[BlondieUK]

Day off - no gym. Had a facial instead :)

Meal 1 oats, whey protein powder

Meal 2 5oz grilled chicken breast, sweet potato, broccoli

Meal 3 4 egg whites + 1 whole egg, 2 tbsp oats, banana, sugar free syrup

Meal 4 Home made turkey meatloaf, broccoli, asparagus

Meal 5 whey protein powder

Ate slightly lower cals today as not training. Back to the gym tomorrow for shoulders, tri's and chest and some cardio but it's also cheat meal day. Mmmmmmmmmm.

[BlondieUK]

Sunday

Ate as usual all day then had sweet potato chips, steak, sweetcorn and ice cream for dinner.

Monday

Never want to eat ice cream again. Felt really sick last night.

Meal 1 4 egg whites + 1 whole egg, 2 slices wheat free rye bread, 1 tsp sugar free jam

Meal 2 whey protein powder, oats

Meal 3 sweet potato, 6oz chicken breast, asparagus, tbsp natural pb

Meal 4 EAS low carb protein bar

Meal 5 homemade turkey meat loaf, broccoli

Body Attack class hr through the roof - avg 167

Meal 6 whey protein powder, tbsp natural pb

Fat has been low -14% so added in natural pb to boost it to 20%. Protein is around 50% - not sure if this is too high. Any thoughts appreciated.

[imperfectly_lou]

I am a BodyAttack junkie! :) Fantastic class isn't it?? :) You need more of a meal afterwards though - rather than the whey protein, try for a proper meal, evne if it is just chicken and veggies or a salad with tuna

[BlondieUK]

I am addicted to it. The class is so popular you have to get there at least 30 mins before it starts and line up for a token. I could swap meal 5 and meal 6 around. Meal 5 sometimes gives me a stitch when I exercise afterwards. But I don't get in till 9pm from the gym which is the only thing that bothered me.

[imperfectly_lou]

I would suggest that about 1-1.5hrs before your class, have a meal with a mix of carbs and protein. For example, a piece of low GI bread with 1/2 cup of cottage cheese, or some scrambled egg whites..... or even a small smoothie made with fruit, protein powder and milk

Then after your class, have your meatloaf and broccoli but just make it a smaller portion.

[BlondieUK]

Thanks Lou - I'll try that next time.

Tuesday

30 mins treadmill intervals

Meal 1 4 egg whites + 1 whole egg, oats + tbsp pb

Meal 2 apple, whey protein powder

Meal 3 6oz cod, asparagus, sweet potato

Meal 4 EAS low carb bar

Meal 5 4oz chicken breast, udon noodle soup

Meal 6 whey protein powder

[BlondieUK]

Stuck with my diet for nearly 3 weeks and look and feel much better for it. Abs are showing through well and have gained 1/4 inch on biceps. Lost 1/4 inch on hips and thighs have stayed the same but are looking leaner and more defined.

Took a good hard look at myself last night to see what I need to focus on doing. I need to gain some size on my chest, delts and lats. Upper hams need some work but generally legs are looking ok, just need to lean them out some more. Abs need to be thicker so going to add in some weighted work. In general upper body strength needs improving. According to my HR monitor my fitness level is above excellent so I might cut back on the cardio for a bit and concentrate on adding in some size to my upper body.

Diet for Tuesday was much the same as every other day. Calories were slightly low though - about 1450.

Tuesday am 30 mins treadmill intervals

[imperfectly_lou]

You are doing sooooooooooooo well BlondieUK! I am so pleased and happy!

How are you feeling about things? Do you feel better? More energised?

[BlondieUK]

Thanks Lou! I am feeling much better. I have loads of energy and am much stronger. I'm also sleeping better and not getting that afternoon slump after lunch.

[BlondieUK]

Wednesday and Thursday diet were much the same. Took the calories down a little on Thursday but not much. Added in creatine to my afternoon whey powder. Got a little water retention but have noticed gains in strength.

Wednesday pm worked back and biceps. Managed 9kg hammer curls so getting stronger.

Thursday rest day.

Friday am 30 mins treadmill intervals
Friday pm legs. Managed 150lbs on deadlifts.

[BlondieUK]

Saturday

Meal 1 7 large shrimp, 2tbsp oats, 6 egg whites, homemade salsa

Meal 2 4oz grilled turkey breast, medium sweet potato, asparagus

Meal 3 frozen banana, whey protein powder + creatine

50 mins recumbent bike avg hr 147

Meal 4 buckwheat noodles, 5oz baked chicken breast, homemade tomato sauce, 1tbsp grated parmesan cheese

Meal 5 Zone bar

I was hungry today. Cals at about 1800. Butt really hurts from Friday and recumbent bike - ouch!

[BlondieUK]

Sunday - cheat day - cals were around 1800. Shoulders, chest and tri's. Added on another 5kg to bench.

Monday - 1650 cals with a 50/30/20 split roughtly. BodyAttack class

Tuesday - 1550 cals with a 55/35/10 split. 30 mins running am.

Wednesdsy - 1600 cals with a 55/30/15 split. Biceps and back. Got funny looks from the guys in the gym. Not sure if it's because I can only manage 5kg on the ez bar or if it's because I'm a girl invading 'their' end of the gym.

[playmaker]

1800cals is not a cheat :-p BTW keep it u are doing great

[BlondieUK]

I know that's not huge amounts of calories but they mostly came from fat and carbs - like cheese and chocolate :-)

Thursday

Woke up with a headache and a dodgy tummy so no am cardio.

Meal 1 2 pieces wheat-free rye bread, 6 egg whites
Meal 2 EAS Myoplex Diet bar
Meal 4 4oz lean steak, small sweet potato, broccoli
Meal 5 whey protein + water
Meal 6 6oz cod, wholegrain brown rice, red pepper, cougette, mushrooms
Meal 7 1/2 EAS Myoplex Diet bar

1 hr stair climber in pm

Feel really tired so increased carbs up to 40%.

[BlondieUK]

I'm really hungry today. Too tired to run this morning. Legs tonight.

Meal 1 2slices wheat free rye bread, 6 egg whites
Meal 2 oats, whet protein powder + water
Meal 3 5oz chicken breast, sweet potato, asparagus
Meal 4 Myoplex diet MRP
Legs - 1 hr
Meal 5 6 egg whites, 2 tbsp oats, banana, sugar free syrup
Meal 6 whey protein powder + water

[BlondieUK]

It's been a while since I last posted. Diet is going well. Have changed training around a bit. LBM is up to 120lbs so going to reduce my BF for now.

Meal 1 50gs oats, whey protein powder
Meal 2 4oz turkey breast, 1 apple
Meal 3 5oz tuna, 1 medium sweet potato, 5 asparagus spears
Meal 4 Myoplex Diet bar
Meal 5 4 oz chicken breast, miso broth, pack choi, bean sprouts
Meal 6 whey protein powder

Cals may be a little low so will see how I feel.

Ran 3 miles in am.