Tuesday 30th January 2018

Today was Shoulders & Chest. This session had to be squeezed in as I was quite busy today, and a few unexpected life things got in the way. However really pleased with mindset and still managing to fit in a great mini session despite feeling I couldn't get a full session in. 

Still maintaining a solid 1900 calories on training days.

Shoulders & chest session:
(mini workout)

BB shoulder press seated (Love this a lot :) ) reping 55kg
Seated DB Lateral raise
BB Chest press
DB Chest press
DB fly standing off of incline bench
Single arm lateral DB Raise 
20 mins cardio

Food intake:

7am Whey, oats, frozen berries

9am egg whites, oats, strawberry jam, rice cakes

Intra shake had during training

2pm Baked Cod, new baby potatoes, sweet potato, asparagus, courgette, broccoli

5.15pm Baked Cod, brown rice, asparagus, courgette, coconut and almond butter

8pm Baked Cod, brown rice, asparagus, courgette, coconut and almond butter

10pm Greek yoghurt, whey, jelly, frozen berries, coconut and almond butter

Really great session today given the time restraint and absolutely loved having fish in my diet today after probably not having it for probably 2 months. 

Mindset - strong x x x

Monday 29th January 2018

Today I trained Back which was a great session. Fine tuning food intake as I go now just to allow a little variety so I'll try and post a little more, there won't be great changes to start with, I'll be keeping supplements similar also. 

Since Saturday I decided to take my training for the next few weeks into my own hands as the current training and nutrition style was a little too much. I have 15 weeks to go, so not feeling the need to be so drained so far out. 

Back session:
(After doing deadlifts on Sunday I had to tweak this session not to load my lower back which was easy to do) Squeeze and feel on all exercises was amazing.

Seated Resistance machine row
Plate loaded machine rows
Thick Grip Watson Bar row 
Lat Pull down, wide neutral grip
Single arm machine row
wide grip cable Stiff arm pull down
Hanging leg raises
Ab crunches
Cardio (20 mins)

Food intake:

7am Oats, egg whites, ketchup, chia seeds, frozen berries

9am Oats, whey, Jam

Intra workout made by moi

1pm Chicken, New baby potatoes, Red pepper, cherry tomatoes

4pm Chicken, sweet potato, Carrot

7pm Lean beef mince, Carrot, cherry tomatoes, sweet potato, coconut oil

9.30pm Greek yoghurt, whey, coconut and almond butter, fibre one bar

Really happy with todays session, food intake and general feel.

x x x

Sunday 28th January 2018

Today I visited some really special people in Brighton <3 and took as much food prep with me as I could. I absolutely Love Brighton ad the friends I have down there.

After my carb up last night I slept really well and do feel more energetic today.

Training day calories:
1,900

8am Oats, chia seeds, frozen berry mix, egg whites, broccoli, ketchup

11.30am Chicken, rice, cherry tomato, ketchup, coconut oil

2.30pm pre workout Oats & whey

Intra workout aminos

6.30pm Post workout whey and popcorn

11.30pm Chicken, broccoli, light Mayo, oats, greek yoghurt, coconut oil, dark chocolate (Last meal of the day just trying to get a decent level of calories in as I would have been a little too low for the day, it was also late so I went for what was easy to get hold of)

Todays training was slightly different, after being at my old gym, and after having feeled so fatigued the day before I simply wanted a light hearted enjoyable session. Something that made me happy to do.

Training at Withdean :)

BB Deadlifts (3x5@150kg PB)
Bulgarian split squats
High wide foot leg press
Pull ups, wide thick grip
Seated DB Shoulder press
Seated DB lateral raise
30 mins Cardio

All done in a light hearted manor just to burn calories and to primarily allow me to feel excited by the gym after a tiring last 2 weeks grinding through my sessions.

Much love x x x

Saturday 27th January 2018

Today was meant to be a training day... It seems that I'm becoming way too fatigued with the current training and diet approach. I really struggled to get my head around deadlifting again. I think it's partially because I'm very tiered and partially because I know how draining the session is and feeling tired does not help me mentally prep to do the session. 

Today I made the decision myself to carb up. I'm tired a lot, and its draining on myself, my mental state and those around me which I absolutely hate. 

I decided after having training day carbs, I'd have a carb refeed in the evening to help boost sleep and recovery so I can keep reaching a high level of training. 

The most important part of my diet and training currently should be gym performance, and personally my relationship with those around me. My shoot is 15 weeks away so I have ALOT of time anyway. I am in no rush and I wanted this process to become stress free. 

I primarily used Carbs this evening to carb up with as I think their rather enjoyable. 

Take care of yourself always x x x

Current physique (far right)

Friday 26th January 2018

Today's a very needed rest day, I'm going to also miss the extra cardio today as yesterday was a little too much for me and i'm quite busy today with more important things, work and friends <3

Rest day calories:

8am Oats, chia seeds, egg whites & ketchup

11am Chicken, sweet potato, carrot, spinach, coconut oil

2.30pm Beef mince, new baby potato, asparagus, red pepper and tomato

5pm Chicken, rice, broccoli, tomato, coconut oil

8pm Greek yoghurt 0%, whey, dark chocolate

Much love x x x x

Thursday 25th January 2018

Today was a tough day. Physically drained. I finished work the night before at 9.30pm... I had to wake at 4.30 to start work at 5.45am, and I was also due to deadlift at 2pm. I realised by 2pm that I wasn't going to be able to deadlift, I had all the best intentions, I had my preworkout oats and coffee before hand, did my usual warm ups, but I really really struggled and couldn't get my mind in the right place at all. Mind set is a huge part in my deadlift workouts currently, they are so fatigueing that I need to have a strong mindset and strong internal motivators to get it done. 

At this point I decided to leave, my body was telling me rest was absolutely necessary. The last thing that was going to happen was a successful workout. So I went home a little teary and napped really well for about an hour and woke naturally from this. After my nap, I still didn't feel 100% so decided a bubble bath and a night in would be perfect and that I actually didn't mind this as a one off alteration to my plans..... However..... I decided to run this all through my coach first before making this my final decision. Dan wasn't on the same wave length as myself and wanted me to push through this tiredness and to prove to myself it's all in the mind. 

Dan wasn't 100% correct, I still went back to the gym to train an sacrificed my bubble bath, I did manage a really good back and chest session, however I was absolutely knackered still and did have to fight off crying, which seems to be a natural response I have to exhaustion. (And it's not exactly a great look for members while you're training....)

I'm still exhuasted, my body is still over stressed and refusing to lose weight, infact its so stressed we are on the rise in weight. Let's hope things improve over the next 7 days as I stick to Dan's madness.

Training day menu:
(1900 cal)

4.30am Oats, chia seeds, frozen fruit, egg whites & ketchup

8.45am Chicken, sweet potato, carrot, spinach, coconut oil

1.15pm Pre-workout oats, whey, banana & Jam
- which ended up not being preworkout as I couldn't train at this point...

4.45pm Chicken, rice, broccoli, tomato, coconut oil

8.30pm Post workout beef mince, new baby potatos, asparagus, red pepper, cherry tomatos & Greek yoghurt 0%, whey, dark chocolate
2 meals in 1 as I needed to get them in.

Training day programme:

Single arm row, plate loaded machine
Weighted pull ups
Lat pull down, narrow neutral grip to mid body
Pec flyes - changed to Watson handles press ups
Flat DB Press
Standing cable face pull into banded face pulls
Hanging leg raises
Ab crunches
Cardio (20 mins)

Trust the process x x x 

Wednesday 24th January 2018

Today is shoulders & chest day which of course is a favourite of mine. 

Todays post may be simple, but it really is the case of keeping your head down, doing what works day in, day out and trusting the process. There really isn't anything fancy about it. It's simply just getting the job done EACH DAY. :) 

And if your progress pauses and you maintain for a week? Then you can reassess, make a change and carry the fuck on :)

Todays workout:

(all lifts will be improved in either rep range or weight used)

Seated BB shoulder press <3 
Seated DB lateral raise
Single arm incl lying lat raise
Rear delt flys
Exaggerated Pec fly
BB Bench Press
Calf raises
Hanging Leg raises
Ab crunches
Plank
Cardio

Training day menu:
(1900 cal)

7.30am Oats, chia seeds, frozen fruit, egg whites & ketchup

10.30am Chicken, rice, broccoli, tomato, coconut oil

12.30pm Pre-workout oats, whey, banana & Jam
Intra workout blend, made by moi ;)

4.30pm Post workout beef mince, new baby potatos, asparagus, red pepper, cherry tomatos

7.30pm Chicken, sweet potato, carrot, spinach, coconut oil

10pm Greek yoghurt 0%, whey, dark chocolate

Much love x x x