InkyMinx's Fighting Fit Journal - my first one - eeep!

[InkyMinx]

Well, Ive joined the forum now so i think i need to start my journal so i can keep a track of what im doing.

This is my 12 week attack to lose 19lbs so by 4th November if i havent done it then ill reside myself to being an EPIC FAIL!!

If my calculations are correct i need to be losing an average of 1.5lbs per week between now and then without losing any muscle mass and just pure fat. This should and can be manageable if i stick to my plan and get support from the gym, my coaches, my fiance and this forum for advice, hints, tips etc.

So, for yesterday here goes!

Friday 26th Aug.

Workout
9:30am - light jog on the streets for roughly 40 minutes

18:30 - an hour of full contact sparring made up of 3 rounds of 3 minutes on one technique and then a 60 second rest. 6 different techniques in total so:
Boxing - 9 minutes
Boxing & low kicks - 9 minutes
Boxing, kicks and take downs - 9 minutes
Boxing, kicks, takedowns, grappling, wrestling - 9 minutes
Boxing, kicks, takedowns, grappling, wrestling, submissions - 9 minutes
Full MMA including cage wall defence - 6 minutes

I busted my big toe at sparring, i think ive dislocated it as it bent back the wrong way so i couldnt properly do the next class of submission grappling drilling, i only did about 10 minutes so i cant really class this as a work out :-(

Nutrition:
8:45 - Banana
10:30 - Banana Whey protein shake
12:00 - 45g porridge oats made with 100ml skimmed milk and 200ml water with a teaspoon of organic honey
15:00 - 200g steak, brocolli, carrots, sweetcorn and 125g brown rice
17:30 - Banana Whey Protein shake and 25g almonds
20:45 - scrambled egg made with 4 egg whites and 2 yolks and 1 slice of wholegrain toast

Water intake - approx 4lts plus 2 cups of peppermint herbal tea

Im hoping for a good day today, im out for a meal for my sisters birthday this evening so i hope i dont fall by the wayside and drink silly amounts of alcohol or over-eat. Im supposed to be wrestling this afternoon but if my big toe is still as sore as it is, ill have to skip it and have a rest day today.

Here's to a great weekend gals!

[InkyMinx]

Saturday 27th August

No workout today, i used this as an active rest day. I was supposed to go wrestling in the afternoon for an hour but i busted my toe up on friday night and it was too sore so i went for a walk for about an hour.

Nutrition:
09:15 - Smoothie made with protein, banana, low fat frozen yogurt, mixed berries & orange juice
12:00 - Omlette made with 4 x egg whites and 2 x yolks and 28g low fat cheese
15:00 - Banana whey protein shake
18:30 - Went out for a meal for my sisters birthday, this is where my plan went tits up! 2 x large glasses rose wine, 2 x Cosmopolitan Cocktails, Starter was mushrooms on toasted white bread with balsamic and oil, Main course was 200g Fillet steak with salad, grilled tomato & mushrooms served with potato's - i had just 1 of them. Dessert was strawberris with cream and 2 x shortcake biscuits and a strawberry sauce.

We all went back to my sisters house after the meal and she put nibbles out, i couldnt resist a slice of garlic bread and a handful of nuts but that was it, i didnt have anymore drink or food.

I'm annoyed i didnt have my 6 regular meals yesterday but i know i was going out for this meal so i made the best choices i could on the menu with what was offered.

Back on it though today, feeling positive for a good week and looking forward to busting some weights out later on.

[InkyMinx]

28th August

Nutrition:
10:00 - banana & protein shake
12:30 - small bowl of beef chilli and small baked potato
16:30 - salmon fillet, salad
19:30 - protein shake
21:00 - yogurt

Pretty annoyed with myself as i didnt eat properly yestetday, not sure why, I just couldnt be bothered with food in general.

I ended up having a rest day as my toe was too sore to get in my trainers :-(

29th August

Nutrition:
09:30 - 45g porridge oats made with 200mls water & 100mls skim milk, teaspoon honey, handful blueberries
12:00 - whey protein shake & banana
15:00 - chicken breast, brocolli, carrotts, sweetcorn, 65g brown rice
17:00 - banana
20:00 - protein shake
22:00 - 25g almonds
Water - approx 3 1/2 litres, plus 1 peppermint tea and 1 coffee

Workout:
18:00 - MMA Conditioning, 10 sets/10 reps of compound exercises of squat and press and sumo deadlift and pull with 18kg dumbells in each hand. Small circuit of squats, press ups, jumping chin ups, lunges with a twist and lateral lunges x 3. Abs and core to finish of plank on the swiss ball, 20 V sits & 20 pikes with the swiss ball x 3
19:00 - Muay Thai boxing class for an hour working kicks, knees, clinch, punch combos and rhythm reaction

Just not had much of an apetite today, I'm back at work tomorrow so hopefully I can get my 6 meals back in again.

Here's to a great new week ahead!

[InkyMinx]

Monday 30th August

Nutrition:
08:00 - 4 egg whites & 2 WTF yolks scrambled, 1 slice wholemeal bread, herbal tea.
11:00 - whey protein shake & banana
13:30 - tin of tuna, salad of lettuce, tomato, cucumber and peppers
15:30 - whey protein shake, herbal tea
21:00 - mackerel, carrots, brocolli & cauliflower

Water - approx 4 1/2 litres plus 2 cups herbal tea

Missed my meal before I went training today, I just wasnt hungry and really couldnt face the chicken breast I prepared. Dunno what's wrong with me, I normally have the appetite of a beast, just not feeling all that hungry lately?

Workout:
18:00 - MMA conditioning consisting of 3 rounds of kettlebells (single arm swings, clean & snatch, Turkish get ups) for the power section, resistance cable circuit for 15 mins repeating 20 reps of standing pull backs, woodchops, boxing, flys, biceps curls, front raises & tricep dips increasing the resistance every few sets and then abs & core to finish
19:00 - Muay Thai session covering pad drills
20:00 - Sub grappling session, technical session then finished with a roll

Good day today, just hope I keep on top of my eating tomorrow when I'm off work.

[InkyMinx]

My journal has now been moved into the MMA specific section so any feedback from other MMA fighters, especially women, much appreciated!!

Journal for Yesterday Wed 31st August

Nutrition:
10:00 - 4 egg whites and 2 yolks scrambled with 1 slice wholemeal toast
12:00 - Whey protein shake & a banana
14:00 - Bowl of minestrone soup (homemade, approx 160 cals)
16:30 - Mackerel, cauliflower, carrot, green beans
20:00 - Whey protein shake
21:30 - Cottage Cheese, handfull of almonds

Drinks - approx 5 lts water & 2 cups peppermint tea

Workout:
18:00 - MMA conditioning consisting of a 5 minute dynamic warm up with a non weighted bar bell, 8 sets of dumbell press up with a single arm row, walking lunges with a dumbell shoulder press x 2 lengths of the gym, dumbell squats - all with 14kg dumbells each side.
19:00 - MMA technical session finishing with a spar session

Toe is still busted so missed wrestling YET AGAIN! Not good!!! Im going to tape it up for tomorrow's session, im determined not to miss any more wrestling this week if it kills me!

[InkyMinx]

Thursday 1st September

Nutrition:
7:50 - 4 egg whites & 2 egg yolks scrambled with 1 slice wholemeal toast
10:20 - whey protein shake & banana
12:30 - small portion of home made chicken curry (about 2 tablespoons), 50g basmati rice, small side salad and 1 boiled spicy potato
15:30 - whey protein shake & Apple
17:30 - power bar (161 calorie trial mix carb based bar)
20:00 - tin of tuna, large mixed salad of lettuce, purple cabbage, peppers, tomato, cucumber, spring onion and some light mayo

Drinks - approx 4 litres water, 1 cup herbal tea, 2 cup black coffee

Workout

18:00 - Free weights session, did a dynamic warm up for 5 mins followed by:
Circuit 1 x 3
8 x single arm rows in a press up position (12kg)
8 x inverted pull ups
8 x bent over wide grip row using the olympic bar
10 x tricep pullovers with a 10kg plate
Circuit 2 x 3
6 x clean & press with Olympic bar
12 x dumbell chest press (12kg)
10 x Skull crushers (12kg)
8 x kettlebell clean & snatch (16kg)
Circuit 3 x 3
20 x woodchops with 15kg plate
20 (each side) x side plank hip raises
10 x Hanging leg raises

19:00 - Muay Thai

[InkyMinx]

Friday 2nd September

Nutrition
8:00 - 45g porridge oats, 100ml skimmed milk, 200mls water, half pack blueberries, 2 x babybel light cheeses
10:00 - Whey protein shake & banana
12:00 - Tin Tuna, sald of tomato, onion, cucumber, pepper and lettuce & low fat yogurt
17:00 - Whey protein shake & apple
20:30 - Mackerel, cauliflower, green beans, brocolli
22:30 - 4 egg whites, 2 egg yolks scrambled, 1 slice wholemeal toast

Water - approx 4 1/2 litres, 2 cups black coffee and 1 cup herbal tea

Workout
18:30 - MMA situational sparring session
19:30 - Wrestling - back on it - yay!!!

Saturday 3rd September

Nutrition
10:00 - 45g porridge oats, 100ml skimmed milk, 200 mils water and half pack blueberries
13:00 - prawns, green beans, carrots & cauliflower
15:45 - Protein Shake & banana
17:00 - omlette made with 4 egg whites, 2 egg yolks, mushroom, peppers and 25g low fat cheese
19:00 - Tin tuna and salad of tomato, cucumber, onion, pepper and lettuce
21:00 - CHEAT MEAL - Bowl of popcorn made at home with some vanilla sugar, 4 squares of green and blacks 70% dark chocolate, handful of nuts and raisins

Water - approx 4 litres & 1 cup of coffee

Workout
14:30 - private boxing lesson

Well, ive had a great week, training has gone well and so has the diet, ive lost weight too, ive weighed in at 161.2 lbs yesterday morning so its nearly 3lbs off in a weeks which is great.

Im having a sunday rest day today but going for a long walk to stay active. Just need to keep focused on the nutrition side and not slip today. After my cheat meal my body went into overdrive and i craved everything but resisted so im pretty please about that.

Onwards and upwards, or should that be downwards?

:-)

[InkyMinx]

Sunday 4th September

Nutrition:
09:30 - Omlette made with 4 egg whites, 2 yolks, mushrooms and 25g low fat cheese
11:30 - Banana
13:30 - Soup (homemade approx 180 cals), 1/2 slice wholemeal bread with flora extra light spread, 1 x low fat yogurt
15:30 - Whey protein shake
16:30 - 2 x slices wholemeal toast with blueberry jam
19:00 - Chicken breast with tomato and onion salsa, slice mozerrella cheese, carrots, peas & sweetcorn

Water - approx 3 1/2 litres, 1 cup of honey, lemon and hot water

Workout:
14:00 - 3 mile walk

Had a funny day yesterday, im feeling a little sick as in run down and sore throat so i didnt really want as much protein based foods, had a lot of carbs yesterday, moreso than normal but i think its the after effect of the cheat meal on saturday making me crave.

Back at training tonight, feel really tired today like last week has caught up on me. I'm sure i'll feel ok in a day or two, just think im a little run down at the moment.

[InkyMinx]

Monday 5th September:

Nutrition:
07:45 - 4 x egg whites, 2 x yolks scrambled with 1 slice wholemeal bread
10:00 - Whey protein shake & banana
12:30 - Tin tuna, salad, low fat yogurt
15:30 - Leftovers from the prev day of Chicken breast with tomato and onion salsa, slice mozerrella cheese, carrots, peas & sweetcorn
17:30 - Carb power bar (trial mix based, 161 cals)
20:00 - Whey protein shake
21:30 - bowl homemade vegetable soup (approx 160 cals)

Water - approx 4 1/2 litres, 1 cup of coffee and 1 cup of boiling hot water with honey and lemon

Workout:
18:00 - MMA Conditioning, 5 minute dynamic warm up, 10 sets of 2 exercises consisting of squat and press and press up dumbell row using 18kg dumbells and as many reps for 40 seconds with 20 seconds rest. Ab's and core work out to follow - 4 exercises x 3 sets of planks with a reach and twist (10 each side), side plank hip raises (20 each side), Wood Chops using 15kg Plate (20), Hanging leg raises (10)
19:00 - Muay Thai class

Tuesday 06th September

Nutrition:
07:45 - 45g porridge oats made with 100ml skim milk and 200ml water, half pack blueberries
10:15 - 4 x egg whites, 2 x yolks scrambled with 1 slice wholemeal bread
12:30 - Tin Tuna and salad
15:30 - Whey protein shake & Banana
17:00 - Tub cottage cheese and apple
21:00 - homemade minestrone soup (approx 150 cals)

Water - approx 3 1/2 litres, 1 cup of coffee and 2 cups of boiling water with honey and lemon

Workout:
18:00 - MMA Conditioning consisting of 3 sets of 8 reps of sumo deadlift with dumbell high pull, dumbell double bent over row, inverted pull ups - all using 18kg dumbells. 3 sets of 2 exercises consisting of straight arm weighted pull and jumping chin ups - 1 minute on each exercise. 3 sets of inverted pulls to finish but holding for 5 seconds at the top and then lowering for 3 seconds, back up and hold again, lower again and then 1 rep to complete the set. Abs & Core - 3 sets of 20 russian twists with 5kg plate, 20 wood chops with 15kg plate, 20 raised leg twists
19:00 - Muay Thai

Well, good start to the week but im getting sick with a sore throat so ive only been doing 1 technique class at night because i feel a bit ropey. Had a sneaky weigh in today and ive lost another pound this week so far so im keeping optimistic, just hope my energylevels keep up now im getting ill :-(

[InkyMinx]

Wednesday 7th September

Nutrition:
07:30 - 45g oats with 200mls water, 100 mils skim milk, teaspoon honey, half pack blueberries and about 10 raspberries
10:30 - 4 egg whites, 2 egg yolks scrambled and 1 slice wholemeal bread
13:15 - Stir fried beansprouts, mushrooms, peppers, carrot and cabbage and 200g king prawns
15:30 - Whey protein & banana
17:00 - 1/2 tub cottage cheese and apple
20:00 - Whey protein shake

Water - approx 4 litres, 1 cup of coffee and 1 cup herbal tea

Workout:
18:00 - MMA Conditioning session - 5 min dynamic warmup, 6 sets of 3 laps of the gym doing the Farmers Walk but with lunges using 2 x 15kg plates and 6 sets of a burpee with a press up, to squat thrust, to deadlift, to clean, to squat all with 18kg dumbells - HARDCORE SESSION!!! This was one of the most challenging workouts ever!! lol. Follwed by 3 sets of 20 leg raises, 20 V-Sits and 15 hanging leg raises
19:00 - MMA session covering boxing and takedowns

Thursday 08th September

Nutrition:
07:30 - 45g oats with 200mls water, 100 mils skim milk, teaspoon honey, half pack blueberries and about 10 raspberries
10:30 - 4 egg whites, 2 egg yolks scrambled and 1 slice wholemeal bread
13:30 - Whey protein shake & banana and 1/2 tub cottage cheese
16:00 - homemade minestrone soup (approx 160 cals)
19:00 - Tandoori chicken breast and salad and some more tandoori chicken pieces with peppers and onions

Water - approx 3 lts, 1 cup of coffee

Workout:
Rest day today