SharonT’s BodyBlog

Oh, the first signs of overtraining…..hmm, I know them well. 

1.  First sign - don’t feel like lifting

2.  Workouts just aren’t making the grade

3.  Not recovering

4.  Feeling ’seedy’  - foul taste in mouth

5.  Getting a little bit cranky

Hmmm……….seems I should’ve listened to my body last week at sign number 1.  However, I’ve pulled myself up today and am enforcing a week off training and relaxing my diet a little.  You know, eating extra calories, but only the clean kind.  I don’t like doing it because I love this lifestyle and I seriously want to reach my fatloss goals.  I am so focussed at the moment……..ahh, my mind wants to go on but my body has other ideas.  I know from experience that if I don’t have this rest I’ll pay dearly for it probably by weeks end. 

Patience is certainly a virtue. 

No check-in this week. Though I’ve really got find somone to take my body fat measurements instead of using the scale.  Otherwise I’ll be in competition with it.  May have to switch to a tape measure.

Check in day yesterday morning.  Another 500g loss.  I had a re-feed day yesterday, so it should give my metabolism a bit of a kick - I hope.  Still, 500g is a good consistent loss.  All the same, I’ll be upping my game over this next week.  I hadn’t been doing my early am cardio and have been doing it in the afternoon instead.  Shall be getting my butt out of bed early in the mornings 3 times this week.  Weight training is on track.  See what happens next week

Bought a windtrainer so I can put my mountain bike on it and use for intervals as an exercise bike.  Have done 30 mins + 5 mins warm-up/cool-down.  Burned 300cals according to HRM.  Quite pleased with the result as this adds another dimension to my existing cardio routine which now includes cycling/skipping/running for HIIT. 

Lost 500g this week.  of course YAY!  I’m pretty well back to where I was back in February/March.  Now looking to make some serious fatloss headway.  I am currently carb cycling, having low, medium and high carb days.  On the high days I have carbs & protien for meal one and two - I really look forward to those days!  Keeping a random approach to the carb cycling and am not necessarily having my high carb day on a weight training day.  I have been doing alot of reading and article research and am applying a few of the ideas I have found.  Looks like it’s working so far!  Stay tuned…..

Training:

3 x weight training sessions

4 x skipping/bodyweight training sessions in my backyard………….I call it ‘backyard bootcamp’ lol

2 x 30 minute walks

Nutrition on a lower carb day: 

*****Cardio upon rising*****

meal 1:   1 cup egg whites ; 20g walnuts

meal 2:   30g WPI ; 20g walnuts

meal 3:   100g cooked chicken breast; 1/2 cup rice; green veggies

             ******gym/weights training******

meal 4:   Protien Oat Muffin  -  my own recipe

meal 5:   120g cooked chicken breast; unlimited veggies

meal 6:   serving of BSN lean protien dessert

Lost another 800g this week! Only 500g or 1lb away from where I was back in February.  My interim goal is to get down to 65kg or 143lb.  After that I shall set another 5kg fatloss goal.  My LBM is 60kg and my ultimate goal at the moment is to achieve that……..But I suspect the journey won’t end there

After regaining …..ahem, 12lbs (shock horror!) I am pleased to report that I am redeeming myself and have lost 8lbs over the past 4 weeks.  Shall post some new pics when I pass where I originally was and reach 140lbs.  Watch this space!

17.5 kg Dumbell chest presses! Woohoo! I got together with one of the only other girls in the gym I know who is capable of lifting that much………….I’m sure there’s others, I just don’t know them yet ……..Anyhoo, it was totally awesome!

Food:

meal 1 - Swiss Meusli - 45g Rolled Oats + 1 scoop WPI + 50g Pineapple + 9g Goji Berries

meal 2 - 30g WPI + 20g Walnuts

meal 3 - Chicken Wrap - Mountain Rice Bread + 40g Cottage Cheese + 75g Chicken + Salad

meal 4 - 1 Cup Egg Whites

meal 5 -100g cooked chicken + steamed veggies

meal 6 - 15g WPI

 Exercise:  HIIT

oh, and study!  I’ve got to finish off my Personal Training course

Okay so getting super focussed here.  I’ve written my meal plan and am set for the following meals.  I’m not doing anything fancy at this stage.  Just the basics.  If I need to tweak, then I’ll pull those tools out later.

meal 1.  Swiss Muesli -  45g Rolled Oats + 1 heaped scoop WPI + 50g pineapple + 40g banana

meal 2.  6 egg whites + 20g raw walnuts

meal 3.  Oven Baked Brown Rice Risotto with sweet potato and leek + 100g chicken + steamed vegetables

meal 4.  30g WPI

meal 5.  100g cooked chicken + salad/vegetables

meal 6.  15g WPI

I’ve been back on my mountain bike this week and have started HIIT.  Training is going well.  As usual I’m sore days after my leg workout   It’s all good.  Back & Biceps yesterday.  Chest and Triceps today…..I’ll give myself the best natural breast lift ever, lol.

At the risk of ingnoring all of my friends who seem to think I’m ‘dysmorphic" ……….He!he!  Operation "Tight Hot Bod" begins!  You guys were all right.  Just because I’ve come such a long way (which is great and I totally appreciate) doesn’t mean I don’t have to finish the job!.  Some of these friends are taller and leaner than me, so wtf are they on about? ………So, I’ve printed out my ‘inspiration’, a pic of Kris Frahn for the fridge.  Next to plan my meals.  I’m thinking of Carb Cycling.  And the workouts, which I’ve got to plan around my new job.  I’ve got to sit down and give that some thought.  I may need to do some stuff at home.  Expect some HIIT though - I’ll get my A$$ outa bed early each am.  HIIT 3 times per week with 2 x Steady State Moderate H/R and 1 easy, 1 Rest for Cardio.  I would like to hit the muscle groups twice per week so considering my schedule, I’m thinking upper/lower body two day splits……….Shall keep ‘ya posted

……I mean seriously, yes, okay I’ve achieved ALOT in less than twelve months, dropped between 4 & 5 dress sizes.  I admit that.  But, I still feel the job is not quite done yet. I  Come on guys, look at me……. I’m nowhere near having that six pack just yet. To my credit, instead of a belly and three chins, I now proudly sport a reasonably flat stomach and 1 chin……….but I just want to be tight damnit!  Not skinny - tight…….So, despite my well meaning friends who are so sweet and fantastic about congratulating my achievements……I want more.  I have till 01st May 2009 which is the 1st Anniversary of the start of my journey.  So, I’m going to use this time to ‘tweak’ and tighten my body.  No more setbacks!