TLC: Trust, Love, Consistency

Yesterday’s workout went well. I’m feeling I’m getting more energy and breaking through the mental barrier to get that last rep more often.
I did Back and Biceps, I can’t be bothered listing the weight here.

My chest was killing me all day yesterday so I’m happy I knocked out a good workout monday. I’m not as sore today but last night I fell into bed with my legs complaining about deadlifts.

Today’s menu looks like this:

Breakfast 7am (408cal F9.6g,C48.5g,P31.9g,Fi5.4g)
44g Rolled oats soaked in 1/2 cup apple juice
125g strawberries, 6 almonds mixed with 50g fat free quark

Second Breakfast 11.30am (328cal F6.8g,C22.6g,P44.7g,Fi0.9g)
1 cup low-fat gersey milk, 4g creatine, 40g Vital Health Ripped Protien powder
10 almonds

Lunch 2pm (343cal F6.2g C40.8g P28.1g Fi20g)
75g Four bean mix, 1 large tomato chopped, 100g Tempeh, 100g refried beans (heated mixed together in a saucepan)
very filling

—Still to come–
Afternoon snack (376cal F5g C78.1g P7.2g Fi7.5g)
2 small apples, 1/2 cup apple juice, 50g rolled oats, 6g honey, 2g cinamon

Dinner (696cal F26g C42.2g P77.6g Fi7.5g)
Cauliflower cheese (50g mozzerella, 1 tablespoon flour, 1/2cup 1% milk, 10g butter 280g cauliflower)
200g lean Rump steak
100g frozen peas

I know I should split dinner into 2 meals and use low fat mozerella but it’s what we’ve got.

Total (target):
Calories: 2157 (2418)
Fat: 53.6g (49.4g)
Carbs: 232.2g (277.9)
Protein: 189.4g (166.7)
Fibre: 41.3g (25g min)
Calcium: 1339mg (800mg min)

I just don’t think I can handle another 300cals of pure carbs. I went over yesterday though so I’ll just let them even out.

I discovered Australian Muscle yesterday on the net and spotted they did free BF analysis, this happened to coincide with me running out of protein powder so I thought I’d jump on my bike and head over there (only a 10 minute ride).

Had a great chat with the guys in there and they were really helpful. They only seemed to sell things in humungous tubs of over 5kg (I guess big guys want big tubs), but I managed to pick up some creatine and protein powder each in 1kg tubs. I needed to be able to fit them in my single pannier bag. I also got my body fat done for the first time ever. The guy said it’d be a bit whack because I’d been riding but it came up that I was 17% and 66.4kg clothed. I was expecting something in the mid 20’s but he seemed to think that it was pretty correct. He was also very encouraging about my idea of competing in September at the state titles. He seemed to think right now I would be fine for swimsuit and I should have no probs getting to fitness. I really feel on top of the world! I had a goal in my mind of getting down to 15% in 3 months time but I’ve kinda blown that out of the water, or at least it seems so much more doable.

1 year and one week ago, exactly, I started this whole weight training madness at a size 16 (Aussie) and at 78kg so I’m pretty stoked at where I’m at. Hopefully the creatine will help me push things to the next level.

Had a pretty good workout today too. I did chest and tri’s. Did the following.
5 minutes warmup on the rower (stuffed my ankle so I couldn’t run)

Pushups 2 x10

Each 3 sets x (11, 10, 9 reps)
BB Chest Press  7.5kg/16.5lb (olympic bar)
DB Incline Chest Press 15kg/33lb
Decline DB flies 9kg/20lb
Straight arm overhead extension lying flat (what’s this called?) BB 12.5kg/27lb
Skull crushers BB 12.5kg/27lb
Assisted dips BW-15kg (3 x 6 reps)
Tricep kickbacks DB 7.5kg/16.5lb
DB Tricep extensions 7.5kg/16.5lb (single arm)

Wish I hadn’t done that stupid bike ride, now I’ve gotta eat more!