*Tara's Workout/Nutrition Log*

[tara19]

Nutrition
Breakfast - Cookies and Cream Quest Bar.
Lunch - Chicken breast, mexican rice and peas!
Dinner - Massive yogurt bowl with chobani, whey, muesli, flaxseed, banana and strawberries.
1,206Calories
108C 33F 130P

Exercise-Push
Bench
3x5 45kg
Shoulder Press
2x5 25kg 1x4 25kg
Side Lateral Raise
3x8 18kg
Triceps Push Down
3x12 27kg
Dumbbell Shrugs
3x8 30kg

Abs
Decline Sit Ups
3x8
Decline Twists
3x10
Barbell Side Bends
3x8 10kg

Cardio

Notes
- Bench was pretty good.
- Really need to up the fats, I'm just struggling to find a preferred source. Peanut butter I can eat the whole jar, nuts I over-eat, Dairy I love and destroy haha.

Photo
My legs are actually starting to look like I lift

[tara19]

Nutrition
Breakfast - Cafe breakfast, 2 poached eggs, wholemeal thick cut toast, spinach and tomato chutney!
Lunch - Protein smoothie with whey, cocoa, flaxseed, banana + olive oil.
Dinner - Grilled chicken breast with peas and rice, tomato soup.
Snacks - Pumpkin seeds, cheese!
1,665
167C 51F 139P

Exercise-


Abs


Cardio

Notes

[GravyVeins]

Damn Tara, looking awesome. ^^^^ Keep grinding.

[tara19]

Damn Tara, looking awesome. ^^^^ Keep grinding.

Thanks GV!
It's funny how after a few rough weeks this is the best I've felt in years!
So close to my goals!

[tara19]

Nutrition
Breakfast - Coconut chobani yogurt, caramel muesli and banana!
Lunch - Grilled chicken breast.
Dinner - Melted cheese on toast with mayonnaise. :/
1,110Calories
86C 39F 102P


Exercise-Pull
Deadlift
3x5 80kg
Chin Ups
5x5
Lat Pull Down
3x8 39kg
Barbell Row
3x5 40kg
Bicep Curls
3x8 18kg


Abs


Cardio
10 minute intervals on spin bike.
10 minute incline walk treadmill

Notes
- Nutrition was bad today. That's just not enough food for a 138lb weightlifting female.

[tara19]

Nutrition
Breakfast - Cookies and Cream Quest Bar, Red velvet whey, frozen strawberries and milk smoothie!
Lunch - Two rice cakes with peanut butter and banana, hunk of cheese.
Dinner - Grilled tenderlions with potato and steamed vege's with chipotle sauce
1,502Calories
124C 63F 123P 31Fibre


Exercise-


Abs


Cardio
Swam laps at the pool, about 6 laps and just floated around.

Notes
- Much better with my food today, I've been really avoiding carbs lately.. just not feeling them much
- Day off gym, I needed it.

[phoenix4444]

Nutrition
Breakfast - Coconut chobani yogurt, caramel muesli and banana!
Lunch - Grilled chicken breast.
Dinner - Melted cheese on toast with mayonnaise. :/
1,110Calories
86C 39F 102P


Exercise-Pull
Deadlift
3x5 80kg
Chin Ups
5x5
Lat Pull Down
3x8 39kg
Barbell Row
3x5 40kg
Bicep Curls
3x8 18kg


Abs


Cardio
10 minute intervals on spin bike.
10 minute incline walk treadmill

Notes
- Nutrition was bad today. That's just not enough food for a 138lb weightlifting female.

Impressive that you even had the energy to lift on them there poverty calories.

[tara19]

Nutrition
Breakfast - Red velvet whey, frozen strawberries and milk smoothie!
Lunch - Two poached eggs on toast with avocado. Rice cakes with peanut butter + banana.
Dinner - Grilled tenderlions with potato and peas with chipotle sauce.
1,714Calories
149C 67F 125P


Exercise-Legs
Squats
1x5 60kg
2x5 65kg
SLDL
4x8 40kg
Leg Extensions
1x8 32kg
2x8 39kg


Abs


Cardio
Spin bike = 10 minutes.

Notes
- Got some well needed calories/fats into me!
- Interesting to note but I got asked out on a date today and said yes.. a tad excited/nervous.

[tara19]

Nutrition
Breakfast - Nothing
Lunch - Salmon fillet with steamed vegetables. Rice cake with peanut butter.
Dinner - Vietnamese Chilli Chicken pizza.
1,660Calories
154C 72F 94P 21Fibre

*I estimated about 820cal for the pizza.


Exercise-Pull
Deadlifts
3x3 80kg
Chin Ups
5,5,3,3
Barbell Row
2x5 40kg
1x5 45kg
High Pulls
3x8 27kg
Barbell Curl
3x8 15kg
Hammer Curls
3x8 14kg

Abs

Cardio


Notes
- Not sure if I'm getting stronger or due to losing weight but chin ups are getting easier for sure!
- Went on a date with a guy I've known for a while and actually had a great time. We went out for pizza after a hike

[phoenix4444]

Glad you had a good time on your date. Pizza and and a hike sounds nice.

[AndreSerra]

Nutrition
My legs are actually starting to look like I lift

Definitely. Congrats! =)

[tara19]

Glad you had a good time on your date. Pizza and and a hike sounds nice.

Yeah me too, I wasn't sure if I was ready to go out with someone but actually had a really good time!

Definitely. Congrats! =)

Thanks!

[tara19]

Nutrition
Breakfast - Smoothie with red velvet whey, strawberries and milk.
Lunch - Rice cakes with peanut butter and banana. Coconut chobani yogurt.
Dinner - Chicken tenderloins with sweet potato slices and mixed greens.
Snacks - roast turkey, spanish salami.
1,450Calories
131C 59F 104P

Exercise-Push
Bench
1x5 40kg
2x5 43kg
Shoulder Press
3x6 24kg (couldn't find the 25kg dumbbells)
Lateral Raise
3x12 10kg
Triceps Pushdown
3x8 23kg
Dips
5,3,3


Abs
Cable Crunch
3x12 32kg
Jack Knifes (I think)
3x10

Cardio


Notes
- Killed it today!

[NoCarbsNoSugar]

Jack Knifes (I think)

ha ha

[tara19]

ha ha

:P
Hard to call exercises by their actual name sometimes!
I forget

[tara19]

10/10/15 - Today
65.9 -> 62.5
-3.4kg (7.5lb)

All I care is that the number is consistently going down. 6 days till my goal of 62

[phoenix4444]

Man the graphs always show the truth. You get get caught up in the day to day struggles, seeing a successful month of hard work, priceless.

Nice!

[tara19]

Nutrition
Breakfast - Up and Go, Banana and Protein bar.
Lunch - Smoothie with rice cakes and peanut butter.
Dinner - Chicken tenderloins with sweet potato slices and mixed greens.
1,524Calories
142C 55F 112P 30Fibre

Exercise-Legs
Squats
3x5 65kg
SLDL (dumbbells)
4x8 25kg
Leg Extensions
1x6 32kg
2x6 39kg
Rear Lunges
3x8 each leg 10kg
Goblet Squat
3x8 20kg

Abs
Russian twists with medicine ball
3x10 8kg

Cardio
15 minutes incline walk

Notes
- Squats felt really easy today, will up them next week.

[tara19]

Nutrition
Breakfast - Smoothie with choc chip cookie dough, banana, cocoa powder, peanut butter!
Lunch - 2 rice paper rolls with peanut dipping sauce, 1 rice cake with peanut butter pre workout.
Dinner - Chicken tenderloins with sweet potato slices and mixed greens.
Snacks - Two pieces of toast with butter and jam.
1,849Calories
161C 85F 114P 24P

Exercise-Pull
Deadlifts
3x5 80kg
Barbell Rows
3x8 40kg (really easy, I need to up the weight)
Chin Ups
3x5
Rear Delt Raises
3x8 10kg
Barbell Curl
3x8 15kg
Hammer Curl
3x8 16kg


Abs


Cardio
10 minutes spin bike
10 minutes treadmill.

Notes
- Well today I was hangry. No other word for it, hence the late night snack.
- I should also note, I'm now taking 5g of creatine daily.

[tara19]

This Weeks Weigh In:
62.9kg (138.6lb)
= 15 days to drop 0.9kg (~2lb)

This Weeks Weigh In:
62.3kg (137.3lb)
= 6 days to drop .3kg (0.7lb)

I am so close to my goal, going to throw in some long cardio sessions just to make it!

[mariagee]

This Weeks Weigh In:
62.3kg (137.3lb)
= 6 days to drop .3kg (0.7lb)

I am so close to my goal, going to throw in some long cardio sessions just to make it!

Wow! So close!... Well done!

[Gen1GT]

Awesome, Tara! Can you taste it? LOL

[tara19]

Nutrition
Breakfast - Three whole eggs on thick toast with avocado and chipotle sauce.
Lunch - Strawberry chobani with 20g peanut butter.
Dinner - Kangaroo Fillet with brown rice, broccoli and peas.
1,516Calories
148C 56F 112P

Exercise-Push
Bench
3x5 45kg
Shoulder Press
3x5 25kg
Lateral Raise
3x8 14kg
Triceps Push Down
3x8 27kg
Triceps Extension
(forgot the weight)

Abs
Cable Crunch
4x8 32kg
Russian Twists
3x20

Cardio
20 minutes treadmill
10 minutes spin bike intervals.

Notes
- Everything is coming up mill house!

[tara19]

Nutrition
Breakfast - Proats with choc chips, banana and frozen strawberries.
Lunch - 2 wholemeal slices of toast with butter and peanut butter. Zero V, protein snack bar.
Dinner - Kangaroo Fillet with brown rice, broccoli and peas.
1,489Calories
157C 48F 107P


Exercise


Abs


Cardio


Notes
- First rest day in a while. Had another cute date tonight

[tara19]

Nutrition
Breakfast - Proats with choc chips, banana and frozen strawberries.
Lunch - 3 whole eggs on thick wholemeal bread with chipotle sauce + cheese.
Dinner - Kangaroo Fillet with brown rice, broccoli and peas.
Snacks - cheese, salami, ham.
1,591Calories
127C 66F 119P 18Fibre

Exercise-Legs
Squat
3x5 65kg
1x3 70kg
SLDL
3x8 45kg
Leg Extensions
3x8 39kg
Lying Leg Curls
3x8 (single leg) 15kg


Abs
Cable Crunch
3x12 32kg
Russian Twists with 5kg
3x20

Cardio
Cycling - 15 minutes
Incline treadmill - 15 minutes

Notes
- Squats felt good today, went up really smooth and easy.
- Snacked a bit too much on higher sodium food today, curse my work.

[phoenix4444]

You work at a deli don't you. All those cured meats......Would drive NoCarbs crazy

Nice job on the squats.

[tara19]

You work at a deli don't you. All those cured meats......Would drive NoCarbs crazy

Nice job on the squats.

Yeah I do, it's ridiculous sometimes.
My favourite food.. but that sodium!

[tara19]

Results
So it's my birthday!
Final weigh in is 62.2kg
I was so close! I may have missed my goal of 62kg but doesn't mean I will stop now.

Tonight I'm going out for pizza but everyone knows calories don't count on your birthday

New Goal
I'm taking a week at maintenance calories (1900 calories) then I will be aiming for my new goal of 58kg (127lb)
Using the week to really focus on increasing my carbohydrates. I will still be training my usual P/P/L.

[phoenix4444]

Results
So it's my birthday!
Final weigh in is 62.2kg
I was so close! I may have missed my goal of 62kg but doesn't mean I will stop now.

Tonight I'm going out for pizza but everyone knows calories don't count on your birthday

New Goal
I'm taking a week at maintenance calories (1900 calories) then I will be aiming for my new goal of 58kg (127lb)
Using the week to really focus on increasing my carbohydrates. I will still be training my usual P/P/L.

62.2-62...... .2 was water. Really though nice work .

And happy birthday, I know you enjoyed that pizza.

[tara19]

62.2-62...... .2 was water. Really though nice work .

And happy birthday, I know you enjoyed that pizza.

Oh I did.
I had a massive bowl of carbonara, a whole pizza and a cheesecake.
I felt so disgustingly full haha.
Back on the grind today. Starting my maintenance calories, looking forward to it!