GixxerChick’s BodyBlog

Monday:
Meal #1: Whey protein powder, 1 grapefruit

Meal #2: 1/4 cup fat free cream cheese w/1 cup celery

Meal #3: 96% lean ground beef w/ low carb BBQ sauce, 1 cup green beans

Meal #4:  Protein bar

Meal #5: 8 oz turkey burger w/ low carb ketchup,1 sliced tomato w/ 1/4 cup onions mixed w/ sour cream.

Tuesday:
Meal #1: 6 hard boiled egg whites, 1 small apple

Meal #2: Protein bar

Meal #3: 1 grilled chicken breast over a big bowl of ice berg lettuce w/ 1/2 cup salsa.

Meal #4: 1/2 cup (dry) oatmeal, 1 cup fat free milk

Meal #5: 96% beef w/ BBQ sauce, 1 sliced cucumber mixed w/ ¼ cup chopped onions and fat free sour cream

Wednesday:
Meal #1: 1/2 cup (dry) oatmeal w/ Splenda and cinnamon, 1 cup fat free milk

Meal #2: 1 cup fat free cottage cheese, 1 grape fruit

Meal #3: 1 grilled turkey breast w/ mustard, 1 cup shredded cabbage w/ 2 tablespoon fat free mayonnaise

Meal #4: 1 small apple w/ 2 tablespoons peanut butter

Meal #5: Casein protein powder

Thursday:
Meal #1: 6 pouched egg whites, 1 slice whole wheat toast w/ 2 tablespoons sugar-free jelly

Meal #2: 1 grilled chicken breast, cut in strips and topped w/1/2 cup salsa

Meal #3: 1 cup steamed scallops, 1 cup steamed zucchini

Meal #4: 1 cup fat free cottage cheese, 1 grapefruit

Meal #5: 1 cup fat free cottage cheese, 1 cup fat free milk

Friday:
Meal #1: Whey protein , 1 small apple

Meal #2: 5 slices fat free cheese rolled up with low sodium ham lunch meat

Meal #3: 6 oz grilled orange roughy w/ lemon juice, 1 cup steamed asparagus

Meal #4: 10 slices low sodium turkey lunch meat w/ low carb BBQ sauce, 1 cup celery

Meal #5: 8 oz extra lean ground turkey, 1 cup sliced yellow squash

Saturday:
Meal #1: 2 slices bread dipped in 3 beaten egg whites and grilled And topped w/ sugar-free maple syrup

Meal #2: 2 cups fat free, sugar-free pudding make w/ fat free milk

Meal #3: 6 oz grilled Mahi Mahi, grilled asparagus

Meal #4: 2 cup fat free cottage cheese, 1/2 cup Splenda (it tastes like ice cream!)

Meal #5: 96% lean ground beef w/ low carb BBQ sauce wrapped in ice berg lettuce leaves

Sunday:
Meal #1: 6 egg whites scrambled w/4 oz chopped extra lean ham

Meal #2: 2 slices whole wheat bread w/ 3 slices fat free cheese clean grilled on a George Foreman grill

Meal #3: 6 oz ground turkey w/ ketchup, big bowl of lettuce with snap peas and 1 small sliced tomato

Meal #4: 6 oz grilled Mahi Mahi, 1 cup steamed asparagus

Meal #5: 1 cup fat free, sugar-free pudding make w/ fat free milk, 1 cup fat free milk

Weeks One & Two

MONDAY

Meal #1: 1 cup fat free cottage cheese, 1 small apple

Meal #2: 170g can no salt added tuna, 1 cup celery

Meal #3: 1 chicken breast w/ BBQ sauce, 1 cup green beans

Meal #4: Protein bar

Meal #5: 226g turkey mince w/ ketchup, 1 sliced tomato, ¼ cup onions mixed w/ a little fat free sour cream.

TUESDAY

Meal #1: Whey protein powder, ½ cup low fat, low sugar yogurt

Meal #2: Grilled turkey breast w/ mustard, 1 cup sweet potatoes mashed w/ a little fat free milk

Meal #3: 1 chicken breast over a bowl of ice berg lettuce and mushrooms w/ fat free, low sodium Italian dressing.

Meal #4: 5 slices fat free cheese rolled up with low sodium ham lunch meat

Meal #5: Casein protein powder

WEDNESDAY

Meal #1: ½ cup (dry) oatmeal w/ Splenda and cinnamon, 6 egg whites also sprinkled w/ Splenda and cinnamon

Meal #2: Protein bar

Meal #3: 120g grilled salmon sprinkled w/ lemon juice, 2 cups brussel sprouts

Meal #4: 1 small bag low fat beef jerky

Meal #5: 1 grilled turkey breast, 2 cups steamed butternut squash w/ peal

THURSDAY

Meal #1: Whey protein powder, 1/2 cup (dry) oatmeal w/ 2 tablespoons sugar-free maple syrup

Meal #2: 170 can no salt added tuna, 1 cup celery

Meal #3: 8 oz extra lean ground turkey w/ low carb BBQ sauce, 1/2 cup black beans

Meal #4: 1 grilled chicken breast, 1 cup broccoli

Meal #5: 8 oz fish, 1 cups broccoli

FRIDAY

Meal #1: 1 cup fat free cottage cheese, 1 grapefruit

Meal #2: 5 slices fat free cheese rolled up with low sodium ham lunch meat

Meal #3: 6 oz grilled Mahi Mahi w/ lemon juice, 1 cup steamed asparagus

Meal #4: 1 grilled chicken breast , 1 cup sweet potatoes mashed w/ a little fat free milk

Meal #5: Casein protein powder

SATURDAY

Meal #1: 6 scrambled egg whites w/ mushrooms, onions, and green peppers

Meal #2: 2 slices whole wheat bread w/ 3 slices fat free cheese clean grilled on a George Foreman grill

Meal #3: 96% lean ground beef w/ BBQ sauce, 1 cup cabbage mixed w/ 1 tablespoons fat free mayonnaise

Meal #4: 2 cups fat free, sugar-free pudding make w/ fat free milk (white chocolate is the best!)

Meal #5: 1 cup scallops steamed w/ 2 cups bok choy and low sodium soy sauce

SUNDAY

Meal #1: 4 strips extra lean turkey bacon sliced and cooked w/1/2 cup cooked sweet potatoes

Meal #2: 1 cup shrimp over a bowl of ice berg lettuce w/1/2 cup salsa

Meal #3: 4 oz grilled salmon, 1 cup steamed yellow squash, 1 cup steamed zucchini

Meal #4: 2 cups fat free, sugar-free pudding make w/ fat free milk

Meal #5: 6 oz grilled Mahi Mahi, 1 cup Brussels sprouts

Monday 11 Feb

530am - PUMP practice: easy weights just going through the routine

530pm - RPM (instruct): rpm 36 went hard myself for my own cardio too

Tuesday 12 Feb

5:30pm - COMBAT class: awesome calorie burner

Wednesday 13 Feb

530am - PUMP practice

530pm - RPM (instruct): rpm 36 cardio

630pm - PUMP (instruct): pump 64 - always hard to do 2 classes in a row (no microphone either!!)

Friday 15 Feb

600am - RPM (instruct): rpm 36 cardio

530pm - RPM (instruct); yes taught 2 rpm classes!

Saurday 16 Feb

1030am - SPIN (instruct) - 40 minute class
1200pm - LES MILLS LAUNCHES: first 4 tracks each continuous of PUMP, STEP, COMBAT, ATTACK & BALANCE (paticipated in all)…ouch 2hrs 15 mins

Sunday 17 Feb

Circuit:

Combo #1
3 minutes skipping, 1 minute lateral raise, 1 minute alternating lunge, 1 minute incline push up

Combo #2
2 minutes skipping, 1 min each of overhead triceps extension, step ups, incline push up

Combo #3
2 minutes skipping, 1 min each of bent over dumbbell row, squat, overhead shoulder press

Combo #4
2 minutes skipping, 1 min each of front raise, bench dip, calf raise

DIET

Week 3 of 12 week fat loss diet

- all going well no cravings (HUGE SURPRISE) some days I just can’t get the food in tho. I can feel myself shrinking and I can feel my quads coming out, I flex my back in the mirror and my lats pop!

Well….., the hard work has paid off this last 2 weeks.  I weighed myself today and i am down 2kg AND down 6% Body Fat!!  I had to weigh myself again.  I get my new calipers this weeks so it wil lbe good to see the difference between the Tanita scales and the calipers…keep you posted.

I have been doing the 12 week diet that I got from the nutrition section and I must admit - the resuts are great with it so far!  Have been having trouble eating it all - mainly because I am busy at work and time gets away from me.  However, my metabolism has kicked up a notch so will be able to gt it all in me this week.

It just feels good getting the fat off!

Went to the gym today.  Been away since last Saturday as my partner (being in the Army was deployed again) so he left for Afghanistan on Tuesday - so been a bit sookie.

Anyway, weighed myself on the Tanita scales - first time since October and I was prepared for the shock!  77.3kg and 26.9% BF.  Alright - that’s shocking, I know but this is me being accountable. Haven’t done a pinch test and I know the scales are usually out a bit - but I just want to record a number.  Thinking back now, I actually don’t think i have ever been this heavy.
My second comp is in October and it will be my first serious one so starting back now is crutial.  Going to take the next 12 weeks to drop the fat again by heaps of cardio and light weights/high reps.  My body responds quite quickly so I am happy for that.  i have no idea what I want to lose in that timeframe but as long as I see the 26 dwindling down I will be happy.

Today I did a Body Combat class followd by a Body Combat class and then I took my RPM class.  3rs striaght but I ate- so no comments about needing to eat and train etc.

I am off now to do my grocery shopping and meal planning for the week - another crutial in my life.  It will be much easier now that my partner is away again for the next 5 months.  We have a challenege for each of us.  While he’s away he is on his own training plan called "Operation Riddick" and I am on my own "Operation" here.  Don’t know what to call it yet - any suggestions???????