Mooreys journal

[moorey]

Hi everyone, I've decided to keep a training/diet journal on line. I've been training (weight/cardio) for about 7 years, and on monday, began a new training schedule. It is a lot more scaled down from what I have been doing, though imperfectly-lou made me realise that I was overtraining, and not reeping the benefits. My ultimate aim is to enter into a figure comp, and am currently scaling down on the amount of cardio I am doing (mentally, this is a struggle!!), and seeing whether this will help to achieve my ultimate physique (not that I am unhappy now, but its all about striving for improvement :-)
Note, with the last weight training program, I was training 6 times a week, reps from 10,8,6,6, 20-30 sec rest b/n sets, and then 1hr cardio after wards. Also, I was training abs 4 times a week (2 heavy, 2 core sessions).
With this program, I'm weight training 5 times a week, going from heavy to "light" (i.e., 4,6,8,10 reps), and still the minimal rest b/n sets.
Anyway, the internet was down on monday, so I'll start from monday:

Monday 31/1/05

weights: chest tris (6am-6.55am)

warm up: pushup (on toes) 3*10, 20 sec rest b/n sets
Cable crossovers 4*5,6,8,10
decline flys 4*4,6,8,10
incline B/B press 4*4,6,8,10
B/B bench press 4*4,6,8,12

tri kickbacks 4*4,6,12,12
cable tri reverse pushdown 4*4,6,8,12

dropset: pushdown
dropset: cable tri reverse pushdown

superset: D/B chest press (3*12) with toe pushups (3*12,11,10)
stretch: 30mins
note: AWESOME session, definetly felt the chest and tris.
I was tempted to do cardio later on that day, but restrained myself...I want to see if less cardio makes a difference.

diet:
5.32am: prewo shake: (1/2scoop hydroxyflow xp3 protein powder, 1tblsp Glucose, 1 1/2tsp L-Glutamine, 200ml water) + 3 branched chain amino acid tablets.

6.58am (after weights/before stretching): postwo shake: (1 1/2 scoops hydroxyflow xp3, 1 1/2tblsp glucose, 1tblsp lL-Glutamine, 300ml water)+ 3 branched chain amino acid tablets

8.05am Breakfast:
1/2C oats (dry weight) soaked in about 1/2C water overnight
1/2 grated apple
1tblsp LSA
2 heaped dsrtsp JALNA NOFAT apricot yoghurt
1 heaped dsrtsp JALNA wildberry yoghurt
...all mixed together
1/2C straw/blueberries on top
*1 multivitamin tablet
*1 CLA tablet

10.06am protein shake:
1 scoop whey Gourmet (vanilla) protein powder
1 tblsp Flaxeed oil
1 (frozen) banana
250ml water
3 icecubes
...all blended together (YUMMY, it's like a smoothy due to the frozen banana & icecubes!)

12.40pm lunch:
-1 tuna frittata (100g tuna in s/w, 1/2C brown rice, 4 eggwhites, veggies)
-SALAD (lettuce/sprouts, 1 mushroom, 1/2 tomato, cucumber, red capsicum,, broc, cauli, snow peas, carrot)
*BRAGGS all purpose seasoning with the frittata.
* 1 CLA

3.31pm:
1/2C lowfat cottage cheese
1/2C 98%ff strawb soy yoghurt

6.16pm tea:
200g grilled chicken (on breville health grill)
LOTS of steamed veggies (broc, cauli, asparagus, beans, snow peas, zucchinni, parsnip, cabbage)

6.43 pm:
1 apple
4dsrtsp yoghurt (JALNA NOFAT wildberry & VAILLA NOFAT apricot)
* 1 CLA

[moorey]

tuesday 1/2/5
woke up this morning pumped for an awesome leg/ab workout...and that it was:
P.S. my chest is very tender from yesterdays session :-)

weights: legs/abs (5.52am-7.12am, including w/up)

w/up: stepper 10mins
D/B stepups 4*4,6,8,10 ea leg
D/B lunges 4*4,6,8,10 ea leg
Romanian deadlifts 4*4,6,8,12
45degree Leg Press 4*4,6,8,12

SwissBall weighted crunch 4*4,6,10,12
SwissBall weighted side crunch 4*4,6,8,10

dropset: Abpulley
dropset: jackknives

single leg ext (3*10)
single leg curl (3*12)

stretch: 30mins

AWESOME SESSION!!!

CARDIO: I am taking hilo/step combo tonight: 5.05-5.55pm

diet:
5.32am: preworkout shake (see mon) + 3 branched chain amino acid tablets
7.13am: postworkout shake (see mon) + 3 branched chain amino acid tablets

8.06am: Breakfast (see mon)
*1 multivit. tablet & 1 CLA

10.10am: protein shake (same as mondays mid-morning shake)

12.30am: lunch:
100g tuna in s/w
75g blackbeans
100g (1/2C) lowfat cottage cheese
...all mixed together
SALAD (same ingred's as mon)
* 1CLA

3.03pm:
homemade protein pancakes
(1/2C eggwhites, 1/2 scoop protein powder, 1/2 of a 3rdC of oats)

I start work at 4.30pm, and have packed the following for tea:

200g chick breast grilled
LOTS OF STEAMED veggies (squach, zucchini, parsnip, broc, cauli, snoweas, asparagus, beans, peas)

1 apple
4dsrtsp NOFAT yoghurt (JALNA and VAILLA)
*1CLA.

p.s, I dont keep track of calories..b/c I don't know how too!

CYA, I'm off to work :-)

[moorey]

Hello everyone:-)
here's todays (wed 2/2/5) schedule:

weights: back/bis (am) (5.58am-6.53am)
cardio: HIIT (Treadmill) - 6.55am-7.25 am (ie 5min w/up, HIIT 20mins, 5 min c/down)
stretch: 7.30am (30mins)

Warm up: 3*5 narrow, reverse grip chin ups
back:
w/b seated row 4*4,6,8,10
n/g latpulldown 4*4,6,8,10
d/b bent over flys 4*4,6,10,10
straight arm latpulldown 4*4,6,10,12

bis:
hammers 4*4,6,8,10
b/b reverse curl 4*4,6,8,10

dropset: d/b seated bicep curl
dropset: b/b w/b curl

Really good intense session (lifting heavier then the "men" heheheh!!)
This was my first session of HIIT...boy, does it get the heart racing, so far I really like it :-), was knackered by the end..well deserved stretch!!

12.10pm-12.50pm: balanced bodies..very relaxing :-)

diet:
5.40am prew/o shake (same as mon)
7.30am postw/o shake (same as mon)

8.30am breakfast (same as mon), except instead of the JALNA NOFAT wilberry, I had VAILLA NOFAT wildberry yoghurt!!
* 1 CLA
* 1 Multivitamin

10.30a.m protein shake (same as mondays mid morning shake)...I love it :-)

1.15pm lunch:
2 homemade tuna burgers (200g)(YUM)-made with tuna, eggwhites, sweet potatoe, herbs
SALAD
(BRAGGS all purpose liquid seasoning on the burgers)
*1 CLA

3.30pm
1/2C low fat cottage cheese
1/2C blueberries/strawberries (blended)
a good sprinkling of Whey Gourmet (vanilla) prot.powder-for flavour
...all mixed together
(YUM)

I am working tonight (5-10pm), so I've packed the following for tea:

2 White fish fillets (HAKE) (approx 200g)
LOT of Steamed veggies (broc/cauli/cabbage/asparagus/beans/peas/snopeas/zucchini/parsnip)
* 1CLA

1apple
4dsrtsp yoghurt (JALNA NOFAT wildberry & Yoplait NOFAT vanilla)

What do people think about adding nuts/seeds to the diet?? (when and how much)??

cya :-)

[imperfectly_lou]

Hi and welcome to the journal section :)

I think adding nuts and/or seeds to your diet would be a great idea, you seem to be a little low in fats. Do you know your cal and macro breakdowns at all?

For your last meal, I would switch the apple for 30g of walnuts or almonds. You could also add a tablespoon of ground flaxseed to your cottage cheese/berry combo...

Keep up the good work :)

[moorey]

Thanks for the reply Lou. No, I have no idea about my cal or macro breakdown...not sure how to do that. I had a look at your journal, and wrote a little note regarding how you worked out your breakdown....I hope you are nearly finished your exams, that should take a big weight off your shoulders!!
So, in regards to my fat/pro/cho intake...what do you think I should be aiming for??
I will start adding nuts/seeds to my diet
Is ground flaxeed the same as LSA??
Also, having the apple/yoghurt after dinner is kind of a ritual (hehehe), so you think I should have almonds and yoghurt instead...why?
P.S thanks for sharing your valuable knowledge :-)

[imperfectly_lou]

Hi Moorey :) I posted a reply to you in my journal about calculating your macro breakdowns, I hope it makes sense :)

Calorie levels are different for everyone and largely depend on your goals and activity level. It has taken me a good 2-3 years to figure out exactly where I need to be!

A good ballpark figure to start at for gaining muscle mass is approximately 1800cals and a 40/40/20 split:

180g protein
180g carbs
40g fat

I would recommend you use FitDay to track it, at least for a few weeks until you know where you are at on an average day. It might take half an hour or so to put in all your regular foods (use the nutritional info and make them as custom foods if fitday doesn't have them on its database) but once you have done that, it will only take you 5mins each day to put everything in.

See how you feel at 1800cals... I would suggest you take your measurements, weight and bodyfat if possible, and then taken them again in 4 weeks to track your progress. Then re-assess things... ask, how do you feel? Lacking in energy? Getting through your workouts with enough energy? Then look at your measurements... have you gained a fraction in all the right places e.g. biceps...

You may need to tweak things at that point... some people need more carbs to gain mass, some need more cals etc...

Hope this helps!

[imperfectly_lou]

Sorry I noticed you had a few more queries

LSA stands for linseed (flaxseed), sunflower and almond, so it is a combination of the 3.... I am not 100% sure but I think it is just as good as ground flaxseed.

Re your last meal... An apple isn't bad at all, but your last meal should ideally consist of slow-releasing protein with fat and little carbs. The fat helps slow down the absorption of the protein... if it a ritual, I wouldn't worry about it too much and keep it as it is, but try and get some moire fat in an earlier meal... I am a big believer about having balance in one's life, and not just eating things because they are what we SHOULD be eating...

[imperfectly_lou]

just wondering where you live moorey?

[moorey]

hey lou, thanks for the reply...to respond to your note:
-Im from melbourne. I totally agree with you about balance, and not eating things because you should be. I love eating healthy, and have for most of my life. I am now going a step further, and implementing more varied "clean food choices" (ie millet, bickwheat, beans etc) into my diet!
Okay, heres todays training diet:

Wednesday 3/2/5

Cardio: stepper 45minutes (5.50am-6.35am)
weights: abdominals (high reps) - 34minutes (6.37am-7.13am))
core-31minutes (7.15-7.46am)
stetch: 30mins following weights

...good session :-), was definetly hanging for the postw/o shake!!

notes: was tempted to go for the hour, but I didn't. So I increased the intensity instead!

diet:
5.32am: 1/2apple + 3 branched chain amino acid tablets (before training)

7.19am: post workout shake (1 1/2 scoops hydroxyflow, 1tblsp L-Glutamine, 1 1/2tblsp Glucose, 300-350ml water) + 3 bramched chain amino acid tablets

8.40am: breakfast:
1/2C oats (soaked in water overnight)
1/2C strawb/blueberries
4 eggwhites
*1Multivitamin
*1CLA

10.35am: midmorning protein shake:
1 scoop whey gourmet (vanilla)
1 frozen banana
1 tblsp flaxeed oil
3 ice cubes
250ml water
...blended together, into a 'smoothie' (yum)!

12.50pm: lunch:
160gm turkey breast, grilled
1/2C mixed Quinoa and buckwheat
....above two mixed together
*braggs allpurpose seasoning
SALAD (lettuce, sprouts, 1/2tomato, cucumber, carrot, mushroom, snowpeas, broccoli, cauliflower, red capsicum)
*1 CLA

3pm:
1/2C vailla nofat strawberry yoghurt
small handful (25gm) almonds/pepitas,sunflower seed mix
1/2C strawb/blueberries
*1CLA

5.05pm
a few snowpeas...was a bit peckish!

6.06pm: tea
200g kangaroo, grilled
LOTS of steamed veggies: 1/2clove garlic, brocc, cauli, parsnip, cabbage, squach, beans, peas, asparagus

6.38pm
1 apple
4dsrtsp JALNA no fat yoghurt (apricot and wildberry)

notes:
I should have had more for breaky (ie LSA)..was very peckish be midmorning
I was also hungary after a couple of hours of having arvo snack..maybe next time I will add cottage cheese to the yoghurt...
Anyways, I am moving out of college tommorrow (after four years!!), so wont have access to an internet. Hopefully I will have access on mon or tues. Till then, train hard, have fun..and smile :-)

[moorey]

Hello, well, this is the last time I will be sitting at this desk..in this room. After I write this, I will be moving the last of my things to my new house! (kinda sad..but its time for a new chapter to start!). Anyways, heres to todays training and diet:

Weights: shoulders and calves (5.18am-612am) -54mins
Cardio: HIIT-bike (6.13am-6.43am) -5min warmup, 20min HIIT, 5min cooldown.
stretch: 6.49am-7.23am (30mins)

Weights session:
warmup: shoulder press 3*10
behind lateral raises 4*4,6,10,12
plate front raises 4*4,6,10,10
ezybar upright row 5*6,4,6,8,10
d/b shoulder press (seated) 4*4,6,12,12

seated calve raises 4*4,6,8,10
1-leg standing calve raise 4*4,6,8,10 (each leg)

dropset: standing calve raise (6drops to fatigue)
dropset d/b butterflyes (like a lateral raise) (3 drops to fatigue)

Good session, trained hard

HIIT session...awesome, sweat was flying everywhere (hehehe), really pushed myself on the bike (I used the steady climb program, with 30 sec high intensity, 30 sec recovery ratio).
Verdict: I like the bike...but my calves are still hurting from the treadmill session on wed, can hardly walk without shoes on!!

Diet:
5.01am prew/o shake + 3 BCAA tablets
6.47am postw/o shake + 3 BCAA tablets

8.06am: breakfast
1/2C oats (soaked overnight in about 1/2C water)
1/2 grated apple
1tblsp LSA
2 heaped dsrtsp JALNA NOFAT apricot yoghurt
1 heaped dsrtsp VAILLA NOFAT wildberry yoghurt
...all mixed together
1/2C blueb/strawberries on top
*1 multivitamin
*1CLA

10.10am midmorning protein shake:
1scoop whey gourmet
1 frozen banana
1tblsp Flaxeed oil
3 icecubes
250mls water
...blended together
*1 CLA

12.45pm Lunch:
1 tuna fritatta (1/2C brown rice, 100gm tuna in s/w, 4 eggwhites, veggies)
* braggs seasoning
SALAD (lett, sprouts, 1/2tomatoe, carrot, mushroom, snow peas, cucumber, red capsicum)

the following is what I plan to have:

arvo snack: either protein pancakes, or 1/2C cottage cheese & 1/2C nofat yoghurt

tea: 200g chick grilled & LOTS OF STEAMED VEGGIES
1 apple, 4 dsrtsp nofat yoghurt
* 1 CLA

alrighty, Im off to do the last bit of packing!
cya :-)

[imperfectly_lou]

Best of luck with your packing! Moving can be a nightmare!

Once you get settled in your new place, I would really like to see you track your cals for a week or so because I think you could do with a lot more food. It is awesome (and inspiring) to see someone who is so dedicated to eating clean, but I just feel a little more is needed! :)

[Sistersteel]

Moorey- I enjoy reading your journal, you are very diligent in your diet. I am wondering when your figure comp is? It is really good to have a specific goal in mind.

Good luck with the move!
SS

[moorey]

Hi everyone..sisterstelle, thanks for your reply :-)
Yeah, Im a bit of a health freak (hehehe) but I love it :-) & always up for new ideas or suggestions as to how to improve! (p.s., this is pretty dumb of me, but i'm not sure what diligent means, but i gathered it meant 'strict'??)
As for the comp....theres one in april and a think a few around novenber. Unfortunately, finances and studies may prevent me from entering in the earlier comp. So at the moment, i am experimenting with food/training, and really getting to know my body, what works & what doesn't etc.
Hey sistersteele...are you training for anything specific??

I've moved into a house, so haven't had access to the internet, however, we are getting it installed tomorrow (hopefully), so I will be able to update my entrys.
I have to go to work now :-(, so dont have time to enter anything in, so hopefully I'll get a chance in the next few days. Keep smiling and training hard (like I have been :-)

[moorey]

Hi everyone, hope all is good :-)
While I have access to the internet, i'm going to update my journals, starting with 5/2/5.
here it goes...

Saturday 5/2/5

training:
no weights
cardio: stepper (5.22am-6.22am) 1 hour
stretch: 30mins
* good solid session

diet:
5.03am 1/2 apple (before training)]

7.27am breakfast:
1/2C oats
1/2 grated apple
1tblsp LSA
2heaped dsrtsp JALNA nofat apricot yoghurt
1 heaped dsrtsp vailla no fat wildberry yoghurt
...mixed together
1/2C berries (blue/black/strawberries) on top
*1 multivitamin
*1 vitamin E
*1 CLA

10.15am mid mrning protein shake:
1 scoop designer whey (french vannilla)
1 frozen banana
1 tblsp Flaxeed oil
3 ice cubes
250ml water
...blended together (yummy!!)

12.45pm Lunch:
LOTS OF SALAD
100g tuna in S/W + 1/2C low fat cottage cheed + 70g black beans...mixed together (yum)

3.30pm protein pancakes

6.15pm
200g chick breast, grilled (*Braggs all purpose seasoning)
Lots of Steamed veggies

6.38pm
1 apple
4 dsrtsp yoghurt (JALNA and Vaiila)
*2 CLA's (because I forgot to have one with lunch!)

bed: 9pm (very tired)

[moorey]

training:
no weights
cardio: powerwalk (6.10am-7.17am)..checked out my new area. Not bad, though miss my 'old' walking route :-(
+ stretch: 25mins

diet:
8am:
Breakfast: (while watching my fav show at moment: "BREAD"- a show about successfull businesses!!)
1 1/2 C mixed cereal
approx 200g yoghurt (vaiila nofat vannilla & yoplait nofat vannilla)
1/2 scoop designer whey protein powder
mixed berries on top
* 1CLA, 1 ,multivit, 1 vit E

10.05am :
mid morning prot shake (1 scoop whey gourmet, 1 frozen banana, 1 tblsp Flax oil, 3 ice cubes, 250ml water)
(+ a taste of "coco's muffins" that I made (just eggwhites/oats/cinn/nutmeg/splenda)

12.30pm lunch:
LOTS of SALAD
150g chick breast, grilled + 1/2C pearl barley + Braggs all purpose seasoning..mixed together
* 1 CLA

2.55pm
2 of 'cocos' muffins (4 eggwhites, 1/3C oats/ splenda/cinn/nutmeg)
1/2C mixed berries
...nice, but next time, I will add blueberries, a banana, or apple sauce to the mixture

6.10pm
200g Kangaroo
LOTS of steamed veggies

6.45pm
1 apple
4 heaped dsrtsp yoghurt (JALNA nf wildberry + Vailla nf mango)
* 1 CLA

Notes:
was very ready for mid arvo snack...lunch wasn't totally satisfying

[moorey]

so far, all is going well. I am liking this new program, totally different to what I am use to (i.e., shorter cardio sessions, though upping the anty on intensity)
My body fat % is very low, so my thoughts at the moment is that I want to increase lean muscle tissue....
I've taken into account some advice given to me on another thread, and have done legs/abs today (no cardio day), to give them more time to recover.

training:
legs/abs (am) - 5.26am-6.48am includes w/up time)
+ stretch 30mins
no cardio

session:
warmup: stepper 10mins
db step ups 4*4,6,10,10
db lunges 4* 4,6,10,10
Romanian Dead Lifts 4* 4,6,8,12
45deg leg press 4* ,6,8,10,12

S/B weighted crunch 4* 4,8,8,12
S/B weighted side crunch 4* 4,6,10,10

dropset: AB pulley
dropset: jacknifes

single leg ext 3*12
leg curl 2*12,6 + 1 dropset

...good session :-)

diet:
5.01am prew/o shake (1/2scoop hydroxyflow, 1tblsp Glucose, 1 1/2tsp L-Glutamine, 200 ml water) + 3 BCAA

6.55am post w/o shake ( 1 1/2 scoop hydrofyflow, 1 1/2 tblsp Glucose,, 1 tblsp L-Glutamine, 300ml water) + 3 BCAA

8am breakfast: (same as Sat)

10.10am: mi morning protein shake (same as SUN)

1.05pm: Lunch:
LOTS of SALAD
1 tuna fritatta (100g tuna in sw, 1/2C brown rice, 4 egg whites, veggies) + Braggs all purpose (love this stuff!)
* 1 CLA

3.26pm protein pancakes

6.30pm tea:
200g (approx) white fish
LOTS of steamed veggies
* 1CLA

7pm
1 apple
4dsrtsp yoghurt (JALNA nf w'berry, Vaiila nf mango)

[moorey]

training:
chest/tris (am) 1hr, 6am-7am
cardio: my aerobic class (pm) 5.15-6pm

session:
warm up: 3*10 toe pushups (+ 5min rower & another set of pushups, while waiting for justin- my spotter!)
cable crossovers 4*4,6,8,10
decline db flyes 4*4,6,8,10
incline bb press 4*4,6,8,7....i'm toast!!!
flat bb bench 4*4,6,8,10

db kickbacks 4* 6,6,8,10
reverse pushdowns 4*4,7,8,10

dropset: tri pushdown
dropset: reverse pushdown

superset: db chest press & push ups (till fatigue) - 3*8,6,12
+ stretch 30mins
...very knackered after this, no doubt chest will be sore for next few days!! Awesome session

diet:

5.23am: pre w/o shake

7.05am post w/o shake

8.06am breakfast:
(same as yesterday..oats etc + vit's)

10.10am mid morning prot shake (same as y'day)

12.25pm Lunch:
Huge Salad
2 homemade tuna burgers (200g)..(tuna, sweet pot, eggwhites, herbs...)
*Braggs all purpose
*1 CLA

2.30pm 1/2C mixed berries
2.55pm 2 of 'coco's muffins

6.45pm 200g chicken, grilled
LOTS of Steamed veggies

7.15pm 1 apple + 4 dsrtsp yoghurt (JALNA nf w'berry + vaiila nf strawb)
* 1 CLA

[moorey]

training:
weights: back/bis (am) 5.43-6.38am
cardio: HIIT (treadmill) (am)-after weights: 6.40-7.10am
+stretch 29mins)

weights session: (spotter: bekky)

warm up: narrow u/g chin ups 3*5
n/g seated row 4*4,6,8,10
n/g lat pulldown 4*4,6,8,10
db bent over flys (incline bench) 4*4,6,10,10
straight arm lat pulldown 4*4,6,12,12

db hammer curl 4*4,6,8,10
bb reverse curl 4* 4,6,10,12

dropset: seated db curl
dropset: standing w/b curl
...defintetly knew where my biceps were at the end of this!!
AWESOME session

HIIT session was also awesome!

diet:
5.23am pre w/o shake + 3 BCAA

7.12am post w/o shake + 3 BCAA

8.06am breakfast: same as y/day

10.15am mid morning prot shake (same as y'day)...i am officially addicted (hehehe), totally recommend freezing the banana and adding ice cubes, it turns out like a smoothy!

12.45pm lunch:
Lots of salad
100g tuna in sw + 1/2C lowfat cott cheese + 70g 4 bean mix (drained & rinsed)...all mixed together
*1CLA

3.07pm protein pancakes (3 1/2 egg whites, 1/2scoop prot powder, 1/2 of a 3rdC oats)

6.03pm tea:
200gm chick breast, grilled
* Braggs seasoning
LOTS of veggies

6.35pm
1 apple
4 dsrtsp yoghurt (Jalna nf apricot & vaiilla w'berry)
* 1CLA

...I'm at home @ moment (family home), & its soo good to be home :-)

[moorey]

Todays session...finally, i'm up to date with the journals (phew, cos my arms getting sore, & I have to drive back to melbs!)

training:
weights: shoulder/calves (am) 9.10-10.10am
cardio: jog (am) 6.10-7.17am (@ home in the country..nothing better, esp when the sun is rising!!)
stretching: 15 mins after both sessions

weights session:
warmup: shoulder press 3*10
1 arm behind lateral raises 4*6,6,10,10
1 db front raise 4* 6,6,8,10
bb upright row 4* 4,6,8,12
db shoulder press (spotter: meredith) 4*4,6,8,10...hard

standing 1-leg (b/c not enough weights to do double!) calve press 4*4,6,8,10
90 deg leg press 1-leg calve raises 4*10,10,15,16

dropset:d/b butterflys (3 drops, till fatigue)
dropset: 90deg lp double calve raises (3drops, till fatigue)

awesome session, worked hard :-)

diet:
6.03am 1/2 apple (before jog)

7.53am breakfast (same as yesterday)

10.13am post w/o shake (after weights)

12.05pm lunch
huge salad
100g tuna in sw + 1/2C lf cott cheese + 70g black beans
*1 CLA

what I plan to have today:
-protein pancakes (+berries if still hungary)

tea: 200g chick or fish or roo + lots of veggies
& the good old apple and yog!!

notes:
Meredith (my trainer @ home) gave me some advice regarding training/nutrition, as I am at a "t-intersection" @ the moment (i.e., not sure what to do in order to achieve my goal).
So, I want to put on a little bit more lean muscle (and still maintain a good level of cardio fitness...esp to teach aerobics, so a happy medium needs to be striked). Here's the advice she gave me:

training:
keep up the weight sessions
cardio: 3 times a week (1 HIIT session + 2 power walks)...hmm, major mental challenge, dropping back to this much!
1 total rest day

diet:
-cut out CLA for the moment (as I dont need to reduce body fat, and I dont want it to become a normal part of my diet, otherwise ill having nothing to fall back onto come comp time when I should be reducing BF)
-carbs with every meal.
eg:
-same breaky (alternative: muesli)
-mid morning: prot shake or 100tuna, 1/3-1/2C rice or 100g sweet pot, & 100g steamed veggies
-lunch: 150g tuna or chick, 1-2Crice or 100g sweet pot & veggies or SALAD
-mid arvo: either the prot pancakes, cott cheese/yog mix with added prot powder, or the tuna/rice etc if haven't had it mid morning)
tea: 200g chick/tuna/roo/fish + 1/3 - 1/2C rice or 100g sweet pot + veggies (she said eat as much veggies as you like, they increase metabolism)
-b4 bed: 1/2C yoghurt + 1/2scoop prot powder...so body can utilise it during the night.

so thats where I'm at currently.
Any suggestions welcome :-) (esp regarding cardio & macro nutrient intake!)
hope everyone's training is going well, I'm now off to melbs, cya :-)

[Hibiscus09]

Hi Moorey! :)

Just looking at your journal. You're doing great. I'm training for an August figure show and trying to put on some lean mass currently before I start cutting around April or so. My contest diet person told me to do 3 30 minute sessions of cardio a week and to keep the intensity moderate. I think it is helping. :) I prefer to do more cardio, but I've just determined to do what she says. She also told me carbs with every meal (high glycemic for breakfast and post workout & low to medium glycemic all other times) and has me at 1,950 calories -- up from the around 1,450 that I had determined I should have and had been having for quite a while. I've gained weight and lost 1 % bodyfat so far and have only been at this a week and a half. I think I had just overtrained and undereaten and was at a standstill before.

[imperfectly_lou]

Your trainer sounds like she knows what she is talking about. I definitely agree you need to cut back the cardio and eat some more to gain some lean mass. Do not worry at all about your cardio fitness - HIIT will be more than adequate for you to maintain, if not improve your fitness to teach aerobics.

[Emma-Leigh]

Any suggestions welcome :-) (esp regarding cardio & macro nutrient intake!)
hope everyone's training is going well, I'm now off to melbs, cya :-)

I agree with your trainer - cutting cardio back and increasing your nutrition will certainly help you reach your goals of more muscle.

You might also want to look into cutting down the volume of your workouts so you can increase the intensity and get more 'bang for your buck'. The aim of your sessions should be to get in and fatigue your muscles as fast as possible, so you can get out of the gym and recover... so you can then go and hit them again! ;)

[moorey]

Hi everyone..thankgoodness, i've settled in to the new house :-), and my room is nearly complete..the internet is up and running (finally!), all I have to do now is un pack the tons of books the are still packed in the box (apparantly thats this afternoon's job!..).
Before I update my journal, I want to say a big thanks to Hibscus09, imperfectly_lou & Emma-Leigh for your replys to my questions, much appreciated. I guess Its just a matter of me taking the plunge and trying it out..stepping out of my normal training schedule. Though I have to admit, im half way there in terms of scaling down my training, and implementing HIIT sessions (thanks to the valuable advice gained from others in this forum (ie imperfectly?lou & emma-leigh..thanks girls!). Now I need to do less cardio, & consume more carbs, in order to gain a little more lean muscle).
Hibiscus09, I hope all your training etc for the upcoming figure comp is going well :-) Where is the comp held??
You mentioned that your training & diet were working well for you so far (i.e gaining muscle/lowering bf)..thats awesome.
I would be interested to see a run down of your weight/cardio training schedule (that is of course if you wanted to post it up, no stress if you dont want to!), also, the amounts of carbs you comsume throughout the day (just so I can get an idea of the amounts to consume in accordance to training etc).
Imperfectly_Lou, you are right about HIIT improving fitness for teaching aerobics, and fitness in general...I am seeing improvements already..after two weeks! :-)
Emma-Leigh, just a question regarding your thoughts on training, your suggestion about decreasing vol and increasing intensity sounds good...can you possibly elaborate more on it (ie train each body part once or twice, when, how long each session should be etc.?) MUCH APPRECIATED!!
(ps dont get me wrong, when I train..I train, I go in there with a mission, and make my workouts quality and intense :-)..attitude is the key
Thanks once again, I will continue to improvise the training/diet, taking all suggestions on board, so keep following my progress (making sure I am on track), and always feel free to offer any advice/thoughts you may have!
alrighty, on to the journal:

[moorey]

fri 11/2/05

training:
cardio: HIIT – bike (“steadyclimb”, 5 min w’up, 20 mins of 30sec intervals, 5min c’down) (5.20am-5.50am)

weights: abs/core- after HIIT, about 30 mins of each.
The ab session: 4 exercises (in a circuit), repeated 3 times, with high reps (25)
The exercises:
-decline abs (for lower ab)
-weighted (db) s/b crunch
-s/b side crunch
- db russian twists
..then:
a drop set using the ab pulley
& 1 set of straight leg roman chair lifts (till fatigue)

after the core session, I did 3 sets of lower back ext on the s/b (reps:30) supersetted with hanging knee raises (because I wanted to try them out!!)

stretch: 29mins

diet: (1st day with no CLA)

5.03am: 1/2apple (before training) + 3BCAA (thankgoodness I didn’t have the shake, wouldn’t have been a pretty site on the bike!)

7.12am:
post w/o shake + 3BCAA

8.12am breakfast:
1/2C oats, 1 tblsp LSA, 1/2grated apple, 2 heaped dsrtsp Jalna nf apricot yoghurt & 1 heaped dsrtsp vailla nf w/berry yoghurt..all mixed together
½ C mixed berries on top (fresh)
1 multivit, 1 vit E

10.28am: my famous nid-mrng prot shake that I’m addicted to!

12.50pm: lunch
HUGE salad (lett,tomato,sprouts,cucumber.red capsicum, mushroom, brocc,cauli,snow peas)
100g tuna in s/w, ½ C buckwheat/quinoa , 2 ½ heaped dsrtsp salsa, + 1 heaped dsrtsp low fat cottage cheese…all mixed together & heated in microwave..YUMMO

3.25pm:
1/2C low fat cottage cheese
about 1/3sccop designer whey (choc.peanut butter flav)..mixed in for taste
1/2C mixed berries

6.18pm: tea:
200g chick breast grilled
lots of veggies (white & green asparagus, brocc, cauli, squash, cabbage, zucchini, parsnip, 2 brussel sprouts)

6.48pm
1 apple
4 dsrtsp yoghurt (jalna nf w’berry & vaiila nf mango)

notes: yummy & satisfying lunch, was never hungary!

[moorey]

so today was just a cardio day, here it goes:
cardio: stepper 1hr (am)
+ stretch 31mins
..yes, i know, I am going to have to shorten the duration...im getting there :-)
It was a good session

diet:
5.05am: 1/2 apple

8am: breakfast (same as y'day)

10.05 am
1 scoop (31gm) designer whey (choc/pb flav) + 250ml water
1 banana

12.10pm lunch: (hungary!)
HUGE salad
1 tuna fritatta (100g tuna, 1/2C brown rice, 4 egg whites & veggies) yumm (had it with Braggs all purpose liquid seasoning..i definetly recommend this stuff!)

3.20pm: my famous protein shake:
1 scoop whey gourmet, 1 frozen banana, 1 tblsp flax oil, 250ml water, 3 ice cubes)

raw veggies (carrot/cauli) while preparing tea (had two friends coming over for tea, one was late, so bianca and i were really hungary when jess came!)

7pm tea:
baked chicken (about 150-190g) (body for life recipe, was very nice)
1/2C brown rice
broccoli, cauliflower, beans & carrots

7.40pm
chopped strawberries & sliced peached with 2 dollops of yoplait nf vanilla yoghurt.
very nice!

[moorey]

Today (finally i'm up to date!)

training:
powerwalk 6.20-7.20am (awesome, explored the area around which I live..I was very jealous of the rich mansions..one day soon I will be able to afford 3 of them!...maybe :-)
+ stretch 28mins

diet:
8.14am breakfast
1 1/2C mixed cereal (soy'n'linseed, vitapro & freedom's hilite)
1/2 scoop designer whey (french vanilla)
approx 200g yoghurt (vailla nf vannila & yoplai nf vannila)
mixed berries( strawb, blue & black berries) on top (fresh)

10.30am: mid mrng prot shake (same as fri)

12.30pm lunch
lots of SALAD
100g tuna + 1/2C buckwheat/quinoa + 2 1/2 heaped dsrtsp Salsa + a good dollop of low fat cott cheese...all mixed & heated in microwave
yumm (i think this is my fav luch @ moment!)

what I plan to eat this arvo:
-prot pancakes (1/2 scoop banana flav protein powder, 1/2C egg whites, 1/2 of a third of a cup of oats)
..berries if still hungary.

tea:
either kangaroo or fish & veggies (including 70g sweet potatoe)

& my famous apple & yoghurt for dessert

oky toky, I am going to un pack my boxes like I had planned to do.
till next time :-) CYA
p.s Dont forget it's valentines day tomorrow (clear a space for all those red roses, hehehe..i wish!)

[imperfectly_lou]

Hi Moorey, glad to hear you are settled into your new place!!!!!

I have a few suggestions for you - you need to have a little bit more food before your HIIT session. Even if you switched the 1/2 apple to a banana... A 1/2 apple probably barely has 50cals and that is not enough... A large banana has about 150cals. Or even if you added 1/2 cup of cottage cheese to your apple..

Secondly, you are waiting a little too long to get carbs into your body after your training, unless your post workout shake has carbs in it? Try and add a carb source to that shake

Hope you had a good weekend!

[moorey]

Hi everyone:-)
Thankyou lou for the suggestions, good to here you are feeling better too! you are looking great as well, a tip for increasing strength: try doing your weights on a swissball (as the more unstable the environment, the harder it is). When you go back to the bench (a more stable environment), your strength will improve phenomenly (ie, you will be able to lift heavier)..i did s/b training for about 6 weeks once, and my strength alot!).
I'll give the banana a go before the next HIIT session (i don't think I would be able to gut the cottage cheese, as I'm on the bike or treadmill about 20mins after the "little snack").
My pre workout and post workout shakes have glucose powder in them.
(prew/o shake: 1/2scoop hydroxyflow, 1tblsp glucose, 1 1/2 l-glutamine + 200ml water) + 3BCAA tablets
my post w/o shake (which I have immed after weight training & about 1 hour before breaky): 1 1/2 scoops hydroxyflow, 1 1/2tblsp glucose, 1 tblsp l-glutamine + about 300-350ml water) + 3 BCAA tablets....i look forward to this shake after training :-)

okay, so here is to today's training/nutrition:

weights: legs/abs
no cardio

session:
warmup: stepper 10mins (5.26-5.36am)
db step ups 4*4,8,10,10
db lunges4*4,8,10,10
stiff leg Romanian deadies 4*4,6,8,9
45 deg leg press 4*6,8,10,10

back ext db ab twists 4*5.8.12.12 (on ea side)
s/b db crunch 4*4,8,12,13

dropset:kneeling cable tuck-ins
dropset:jacknifes

leg ext (double) 3*12
single leg curly 3*12 (ea)

duration: 72min
+ stretch (30mins)

...great session

nutrition:
5.03am: prew/o shake (1/2scoop hydroxyflow xp3, 1tblsp glucose powder, 1 1 1/2tsp l-glutamine, 200ml water) + 3 BCAA

6.53am (before stretching): post w/o shake: (1 1/2 scoops hydroxyflow, 1 1/2tblsp glucose, 1 tblsp l-glutamine + about 300-350ml water) + 3 BCAA tablets

8.04am: breaky:
-1/2C oats (soaked in 1/2C water overnight) + 1 tblsp LSA
-1 eggwhite omellete (5 eggwhites, 1/2C spinach, 1/2tomato, 1 mushroom)...turned out really nice
*1 multivitamin, 1 vit E tablet

10.25am: midmorning protein shake:
1 scoop (31gm) designer whey (vanilla)
1 tblsp flax oil
1 banana
250ml water
3 ice cubes
...blended together

12.25pm lunch:
huge salad (lett, tom, cuc, caps, snowpeas, cauli,broc, mush, carrot, sprouts)
2 homemade tuna burgers (200g total) (tuna, sweet pot, egg whites, herbs...) with Braggs seasoning
1/3C mixed brownrice/b.wheat/quinoa

3.02pm:
1/2C low fat cottage cheese
1/2C nf vailla strawb yoghurt
25gms mixed raw almonds (10), pepitas & sunflower seeds
...mixed together
with a few strawbs/blue & black berries on top
(yummy)..having it now :-)

what i've packed to have @ work:

tea:
-200g chick breast grilled
-Lots of steamed veggies (broc,cauli, cabbage, 2 brussel sprouts, parsnip, beans, snow peas & asparagus)
-75g sweet potatoe

after tea:
1 large apple
2 heaped dsrtsp JALNA nf w'berry yoghurt
2 heaped dsrtsp yoplait nf vanilla yoghurt

notes:
-breaky was nice & satisfying, i'm going to try the omellete again..anyone have any ingred's they like to put in theirs??
-I'm trying to add more carbs into my diet, let me know what you think (i.e amounts etc)
- energy levels: great :-)

P.S: HAPPY VALENTINES DAY EVERYONE, hope you are all having a love filled day, cya

[moorey]

P.P.S
if anyone has any idea about how many calories I am approx consuming (or percentages of pro/carb/fat)...feel free to let me know. Should I be looking at a 40/40/20 split??
(i am hopeless when it comes to working out these stats, and yes, I have tried fitday.com! just hasn't meshed well with me..doh!)

[imperfectly_lou]

Fitday is pretty easy to use once you enter all your foods Moorey... I just sat down one afternoon with all the boxes and packets of my regular foods and entered them in as custom, it only took about 1/2hr...

40/40/20 is a good baseline to start with. You are wanting to gain a bit of mass so you may need a little more carbs, or find you need a bit more fat to keep satiated. But start with it and see how you go. I would recommend you start with 1800cals and adjust if needed.

Thanks for your compliment on my pics - when are we going to see some of you? :)

I used to do a lot of swiss-ball training but once you start training with quite heavy dumbbells, it can get dangerous, especially without a spotter. Emma-Leigh recently warned me about this as an Aussie man is suing the manufacturer of the balls when he fell off and came crashing down on his elbow with the full weight of the DB on it.... ouch!

[moorey]

ouch, that would have hurt!! There's no way you can lift heavy while working on the swiss ball..maybe that's why you lift heavier on the bench (hehehe)!
Hmmm, maybe i will try fitday again one afternoon, b/c I would like to know the ratios that I am consuming.
As for posting photos on the net, I have no idea how to....I want to, so then you guys know exactly what I look like :-)
(its always good to know who you are talking to, and it makes giving advice so much easier & accurate)
Thanks for the feedback to lou, much appreciated once again :-)...do you reckon Im kicking around the 1800cal mark already (probably abit under hey)??
Anyways, I better go (im @ work @ the moment...what a cruisy job!!)
cya

[imperfectly_lou]

I'm at work too :)

Your diet is very clean and probably only a little bit under 1800cals, but as you said, it is good to track it for even a few weeks and find out where you are at. E.g. if you are not gaining mass on your current diet, you will need to make adjustments.

[moorey]

Hi Girls :-)
Finally, I think I have the new program....Its an 8 week cycle, alternating heavy light days (written by a trainier/good friend @ my gym).
Let me know what you guys think (suggestions/thoughts etc)..esp your thoughts Lou and Emma-Leigh :-).
I've attached it (i hope it worked!), and I have bolded the questions that I would really like input on.
thanks girls, cya

[imperfectly_lou]

Hi Moorey... I've had a look over your drafted program and my initial thought is that it is not really suitable for someone wanting to gain mass.

* Inadequate rest time. You should be taking 1-2 rest days a week - there is no rest at all scheduled for Weeks 1 and 5.

* The "light" weeks - Light workouts can be good for rest and recovery, but for someone wanting to gain mass, I would not do them every second week. Something more like 3-4 weeks heavy, one week light would be more suitable. Do all your heavy workouts in the one week and all the light workouts in the "light" week.

* I also do not agree with two weights workouts in one day. When you are working lighter, it is really not necessary to split the workouts like that.

* I also wouldn't go too high rep in your light workouts. 10-12 reps should be sufficient.

* I would consider pyramiding your weights in your heavy workouts - from 4-8 reps, no higher.

* Your heavy weights sessions are too long. Remember, the aim is to get into the gym, fatigue the muscles and then get OUT so they can rest (and grow!). I would keep it to 35-40mins.

* Similarly, do not work the same body part more than once a week. I really think you can simply things a lot more rather than rotating the way you have.

So for example:

Monday: Chest and Tris
Tuesday: Legs
Wednesday: No weights
Thursday: Shoulders and calves
Friday: No weights
Saturday: Back and biceps

So here, you have adequate rest between your back and leg workouts - both of these will be quite heavy and you need plenty of rest. You also have a fair bit of rest between your chest and shoulder workouts.

I think you can probably pick up the cardio a little - I would suggest 2 HIIT sessions a week and then your aerobics class you teach. That should be more than adequate.

REST ON YOUR REST DAY, especially if you are only taking one a week. No walking, no nothing....

Ok onto exercise selection...

Chest - I would keep it at 3 exercises. Do one incline, on flat and one flye/crossover

Triceps - 1-2 exercises max and make them compound exercises. I would recommend lying tricep extensions (with a barbell or EZ bar) or rope pressdowns.

Legs - I would not do lower back and legs on the same day. It's far too much volume. Do deadlifts or good mornings on back day instead. I would also re-assess you leg exercises and make sure you do squats, and do them first.

Something like:

Barbell squats
Stiff legged deadlifts
45 degree leg press
Lying leg curl

You could also add walking lunges in here but if you go really hard with your squats and leg press, they won't be necessary!

Back - Deadlifts are great, definitely keep them... I would then add in some of the work you had on your "upperback" day. I would keep it at one "pulldown" motion and one "rowing" motion. So lat pulldown or chins AND seated rows or T-bar rows

Biceps - 1-2 exercises, same as triceps. They will already be quite fatigued from heavy back work. I wouldn't worry about training forearms separately at this stage - the deadlifts will more than take care of that!

Calves - 1-2 exercises. You can keep the reps here a little higher, say 8-12... I would go for a combo of seated and standing calf raises

Shoulders - Military press is great but I would do it in front rather than behind the neck (which can cause rotator cuff problems). Bent over flyes are a good second choice, and then I would do one other move - arnold presses or side lat raises are both a good option.


I'm sorry if it seems like I have completely dissed your program... I just want you to get maximum results, and I really believe that working hard and heavy, with lots of rest, is the way to go...

[moorey]

Hey Lou, thanks heap for your feedback, I appreciate honesty :-)!!
I do agree with everything you wrote, and it definetly made me critizise aspects of the program.
Yesterday ben (the trainer/good friend) came around to see the new house, and he asked me what I thought of the program...and I said "well, it's good, but I have some questions....."
Before I write what we discussed, Ben has completed a degree in Human Movement (not that a degree automatically makes everything right!) and is very knowledgable in the sport/training area, so I do respect his ideas. Anyways, he knows what I want to improve on (ie lean/cut), and I asked him (in amongst our discussion..it wasn't just me shooting 20 qns at him :-):
-the reasons behind the light/heavy days (rather than the type of program that you suggested, which I agree with you, would definetly lead to a gain in muscle mass)
- why he wanted 3 or 4 sets of 8 rather than a periodised 4,6,8,10
- cardio: bumping it up to 3 sessions

His responses (I thought), seemed valid...(throughout my training life, which is about 7years, I have tried a lot of training methods, and for the past 6 or so months, in regards to weight training, I have trained heavy, and periodised the weights,eg, for about 6 weeks I went 10,8,6,4 reps, and for the past 3 or so wks I'm going heavy to light (4,6,8,10) (before this, I was supersetting for a while. Also, I've done a lot of research (i love learning new stuff in this area)/study in regards to weight training(..believe it or not, I am a fitness instructor as well...as you can tell, I am not 100% confident when it comes to devising my own training programs, though I am the type of person that loves getting others feedback).
One thing that really frustrated me in the beginning, was that there is no right/wrong answer...weight training is a grey area (and I hated this, b/c I like to know whats right/wrong!). Although there is the standard programs for different goals, alot of the time its about experimenting and finding out what suits your body.
(HEHEHE)..sorry, I think I just over rambled, here is the crux of what ben said:
- The muscle groups are getting rest (ie around 3 days) between each heavy day, and the light days are primarily to give the muscle stimulation.
He said (which is true), that it will be a total shock to my system, as I have been training heavy (like the program structure that you wrote) for a while now (..i know, I wasn't giving my body adequate rest though!).
- completing 8reps will also ensure that maximum muscle fibres will be recuited, and will really enable me to get a good "pump" (hehehe) in that muscle (trough isolation/proper technique)
-seperating the light days into two parts will increase focus etc of that muscle group, and also when abs will be done, enabling the session to only go for 30 mins (I do agree with you, though this will be something completely different)
- three cardio sessions (which includes my aerobics ).....ie 2 HIIT sessioins + aerobics. He mentioined that powerwalking was fine (though @ a low intensity), but again, not overdoing it, as REST is important. A concept that I am slowly getting use to (though it is hard), as my body always wants to be on the go!
-calves: higher reps (12-15rep range)..exactly what you said :-)
Anyway, I do agree with every thing that you wrote, and it made me qn the program he wrote..however, I am going to be a guinea pig and give it a go (i pinky promised him...and I cant go back on a pinky promise :-)
I'l keep posting everything up, and keep you updated on the progress. (we're going to reassess after 4 or so wks anyway)
By the way, one of my house mates took photos of me today on the digital camera, so I will post them up on sunday (she left the cord @ home, so it wont be here till the weekend..doh!)
Hope this all makes sense (sorry it's so dragged out), please keep me posted on your thoughts etc..
Alrighty, I better update my journal, how's all your training etc going? (i hope all good)
p.s., what your thoughts on the ab situation??
cya, moorey

[moorey]

training:
weights: chest/tris
duration 1hour (5.53am-6.53am)
Cardio: my aerobics class (hilo/step..my fav) (5.10pm-6pm)

weight session:
w'up: toe pushups 3*10
cable crossovers 4*6,6,8,10
incline bb bench 4*4,6,8,9
decline bb bench 4*4,6,8,8
flat bb bench 4,6,8,10
....justin (spotter) KILLED ME!!

weighted dips 4*4,5,5,8
reverse tri pushdown 4*4,6,810,12

dropset: pushdown
dropset: reverse pushdown

superset: peckdeck3*12/pushups 3*fatigue

...AWESOME, but hard session

diet:
5.33am: pre w/o shake + 3 BCAA
6.55am: post w/o shake + 3 BCAA
8.05am: breaky
1/2C oats, 1/2 grated apple. 1 tblsp LSA, 2 heaped dsrtsp JALNA nf apricot & 1 heaped dsrtsp Vailla nf w'berry yoghurt...mixed
1/2C berries

10.20a.m: prot shake:
1 scoop (31gm) designer whey vanilla,
1 frozen banana
1 tblsp flax oil
3 ice cubes
250ml water

12.30 1 tuna frittata + braggs
SALAD

3pm:
a few strawberries
protein pancakes

6.50p.m:
200g fish
LOTS OF VEGGIES

7.10pm
1 apple
4 dsrtsp yoghurt (JALNA nf w'berry, vailla nf vanilla)

notes:
-never hungary, good energy levels :-)

[moorey]

weights:
back/bis: 5.43am-6.49am (longer rest breaks due to heavy weight)
cardio: HIIT (treadmill) (after weights: 6.50-7.20 am)

weights session:
w'up: n/g chinups: 3*5
n/g seated row 4*4,6,8,10
w/g lat pulldow, 4*4,8,8,10
db bent over flys 4*8,8,8,12
straight arm lat pulld 4*5,10,10,10

bb burl 4*4,6,8,10...bloody hard :-)
db hammers 4*5,8,8,10

dropset: d/b curl
dropset: bbcurl

Awesome but very tough session

diet:
5.23am prew/o shake + 3BCAA
7.25am post w/o shake

8.30am breaky (same as y'day)

10.45a. mid morning prot shake (same as y'day, except whey gourmet prot powder)

12.45pm lunch:
LOTS of SALAD
100g tuna in s/w + 75g four bean mix + 1/2C low fat cottage cheese...mixed together (yum!)

3.17pm 2*"coco's muffins" (4eggwhites, 1/3C oats, cinnamon, nutmeg..)

7.30pm:
200g chick breast, grilled + BRAGGS
VEGGIES, steamed

7.50p.m:
1 apple
4dsrtsp yoghurt (JALNA nf w'berry + yoplait nf vannilla)

notes:
tea was late, cos ben came around to visit :-)

[moorey]

cardio: 45mins stepper (5.10-5.55am)
weights: abs/core (after cardio) 5.58-7am
+stretch 30mins

abs: circuit of 5 exercises, high reps (25), 3 cycles
-decline abs
-s/b weighted crunch
-side bends
-back ext db oblique crunch
-back ext
duration: 32mins
core: 30mins

diet:
4.55am: 1 banana (thanks lou, it made a big difference, rather than 1/2 apple!)

7.05am postw/o shake + 3 BCAA

8am: breaky
1/c oats + 1 tblsp LSA
1 eggwhite ommellete (5 eggw's, 1/2C spinach, 1/2tomatoe, 1 mushroom, 1/2clove garlic, some mixed dry herbs)

10.40am: prot shake (same as y'day)

12.40pm:
HUGE SALAD
2 (200gm all up) homemade tuna burgers + BRAGGS

3.10pm:
1/2C lowfat cott cheese+ 1/2C nf vannilla yoghurt + 25g mixed almonds/pepitas/sunflower seeds

tea: (about 6.30pm)
I plan to have:
200g kangaroo + lots of veggies & 75g sweet potato
&...
my apple & yoghurt :-)


notes:
-oats this morning were very oaty..nearly made me dry reach (doh!)..but I perservered:-)
-all good, never hungary
-good energy levels

cya:-)

[moorey]

FRIDAY 18TH:

TRAINING:
WEIGHTS: SHOULDERS & CALVES
CARDIO: HIIT (BIKE)
+ STRETCH (30MINS)

WEIGHTS SESSION:
warm up: m/c shoulder press 3*10
front raise (1db) 4*4,6,8,10
behind lateral raise -single arm 4*4,6,8,10
ezbar upright row 4*6,6,8,10
db shoulder press 4*6,6,8,10

seated calf raise 4*16,16,17,17
1-leg standing calf raise 4*4,6,8,12

dropset: standing calf raise
dropset: butterflyes

duration: 53 mins

CARDIO: HIIT (bike)
steady climb setting
5min warmup
20 min hiit, 30sec intervals
-recovery: level 15-20
-intensity:level 25-32
5min cooldown

Bloody good session (weights & HIIT)

DIET:
5.04am: prew/o shake + 3BCAA
6.54am: Post w/o shake+ 3BCAA

8am: breaky
1/2C oats
1/2grated apple
1tblsp LSA
2dsrtsp JALNA nf apricot
1 dsrtsp JALNA nf w'berry
....mixed together
1/2C mixed blue/rasp/strawberry & red currents
*1 multivit/1vit E

10.27am
1 scoop (31gm) designer whey (choc/peanut/caramel flav)
+250ml water

1 banana

12.08pm:
Huge salad
1 tuna frittata + BRAGGS

3pm:
Protein pancakes + a few raspberries (frozen)

6.17pm:
chick, 200gm (grilled)
Lot of steamed veggies
75gm sweet potatoe

7pm
1 apple
4dsrtsp yoghurt (JALNA & YOPLAIT)

good day, worked 10-2pm

[moorey]

training:
no weights
cardio: jog: 5.40am-6.45am (1hr, 5mins)
+ cooldown (walk 10mins, stretch 20mins)

awesome session, very refreshing..nothing better then early morning training..providing you have had enough sleep!!

diet:
5.33am 1/2 apple

7.40am: breaky:
1 1/2C mixed cerea;
1/2scoop designer whey (vanilla) (about 12gm)
200gm (approx) yoghurt (vailla nf & yoplait nf vanilla)
a few strawb/blue/raspberries

*1multivit, 1 vitE

9.50am: mid morning prot shake:
1scoop whey gourmet (31gm)
1 frozen banana
1tblsp flax oil
250ml water
3 ice cubes

11.50am: huge salad
100gm tuna in s/w + 1/2C mixed quinoa/b.wheat + 3dsrtsp SALSA + dollop of low fat cottage cheese...heated in microwave (yummo)

2.50pm
a few strawberries
prot pancakes

6.25pm:
200gm turkey, grilled + BRAGGs
lots of veggies (squash, broc, cauli, cabbage, parsnip, zucchini, 2 brussel sprouts, beans, asparagus, snow peas)

7pm:
1 apple
4dsrtsp yoghurt (jalna nf w'berry, vailla nf vanilla)

notes:
awesome day, went to vic market..spent far too much money on food (turkey alone: $40), though it is alot cheaper veggie/fruit wise then supermarket, may have to make it a routine going their...though its so chaotic, people everywhere!!)