TLC: Trust, Love, Consistency

Morning weight: 62.5kg (137.8lb) down 1kg
Yesterday’s cardio: 30 mins/139calories neighborhood dog walk
Yesterday’s weights: 50 mins/ 149calores, lats & traps
Yesterday’s water: about 4L

I didn’t get to bed early enough last night and then I lay in bed getting anxious about the weight not dropping and whether I should have carbed up last night. Consequentially I got 7 hours of very poor quality sleep. I almost ditched my morning walk, but luckily I have a demanding training partner, who, after a few throws of the frisbee will drag me up and down all the hills in my neighborhood.

Here’s my training partner, Kevin, ready as always for action.

Before I left for my walk I put some quinoa on in the rice cooker. I swear this is the best and easiest way to make quinoa. Rather than one big carb meal at the end of the day, I thought I’d steel just a tiny bit of the carbs for breaky and my pre-workout meal this evening. It was nice and fluffy and warming but not really enough to bring me back to life. I made sure I had my almond butter with it, to avoid the insulin spike.

Please excuse my diet addled brain in yesterday’s ramblings. I now realise oatmeal isn’t made from wheat, it is however a more refined grain than what I was thinking of.

So, what have I decided on for my carb meal? If I’m feeling a bit Gordan Ramsey (actually I prefer Bill Grainger, he’s much more down to earth and cuter), I’ll be fixing the following:

Grilled polenta, topped with a organic tomato & onion sugo.
Served on a bed of green beans with a side of roasted sweet potato, sprinkled with pepipitas and drizzled with Fleaureau Penisular extra virgin olive oil

If I still feel like death I may just opt for a traditional cut diet carb up. Yawn!

Either  tonight or tomorrow I’m planning, what the lovely boy calls, a power-up. Really just a carb refeed. I was strictly following the cut diet’s carb ups, but have made a slight adjustment as I am avoiding wheat (and dairy), so oatmeal is replace by quinoa.

My meal was going to be:
1.5cups green beans
15 almonds
1/2 grapefruit or 100g blueberries (I can handle this sweetness without cravings OK)
75g quinoa
1 tablespoon almond butter
200g sweet potato

This has some sort of crazy science behind it with the greens being a good idea because they provide a base for the onslaught to come. However, I was thinking I really should have a bit more fun with my refeed. But what to eat? I still would like to avoid excess sweetness, dairy and wheat. Fruit isn’t meant to be very effective for carb-ups, though the berries would be nicely replaced with a banana in the quinoa, yum. Rice springs to mind, but I actually have had real trouble digesting rice for about a year. Which really only leaves me starchy vegies and ancient grains. I’d be willing to bend the dairy for fermented or cultured dairy maybe (yoghurt, keffir).

As I type this a plan is starting to form:
Green beans as planned.
Buckwheat or quinoa pancakes made with goat/sheeps/soy milk slathered in Sweet William Dairy Free Chocolate Spread, almonds and banana/berries. This might trigger my sweet tooth but I have a feeling the dairy is the thing I really need to avoid, followed by wheat.

I never really considered dairy or wheat a trigger food before. But the other day I came across several figure gals who are doing the same thing as part of their prep so I thought I’d give it a try. It’s fantastic, all desire to peak into the pantry have subsided. Annoyingly the no-dairy rule  rules out whey, but this just forces me to eat real food for protein, giving me a metabolic advantage.

Maybe I’ll have a look through my old vegetarian cookbooks and come up with something to fit the bill. A big bowl of lentil soup could be nice on a winters night.

I’d love to hear what suggestions y’all have, so leave ideas for future powerups in the comments. Or just taunt me with you’re no rules refeeds!

Just like V, I’ve been keeping a dirty secret. My weight hasn’t dropped. In 2 weeks my scales have been laughing at me. Tuesday confirmed my awful secret, with caliper test and tape measurements saying I hadn’t moved. This pissed me off no end. As I’d been eating at 1550 calories for 2 weeks and done several huge cardio sessions. I’d known I was going nowhere for a while and time getting tighter everyday I’ve decided to do something about it. I’m back up to 1900 calories, cut diet style. I’ve played with the cut diet before and it is effective, but it left me feeling like a zombie. I became obsessed with the low carb speedy weight loss that I never did the carb ups; the carb-ups are just a weird combo too. So for the last 3 days I’ve switched my macros towards cut-diet, with a few non-cut ingredients (wheat and legumes) still in my diet. I’ve already started to see my weight drop a little. I’m imagining this is some water weight, but I was already dieting anyway. Tonight is my 18th meal which means it’s carb-up time. I’m hanging out for it. I don’t care that I’m going to be eating the worlds weirdest combo of foods. Who knows what’s up with my metabolism. 18 months of under-eating and not losing weight has got me here. Here’s hoping the scivation kiddies can get me out.

So today I’m off to the central markets to get my body weight (63.8kg) in green beans, asparagus, chicken, fish and kangaroo. Sunday’s farmers market will see me purchasing eggsessive (sorry) amounts of eggs and broccoli and then I’m all in for the next 13 weeks.

I’d like to thank Kim for his words of inspiration in the latest Aussie Muscle newsletter. I was fooling myself when I thought I could cruise through this process. There aren’t more bodybuilders and figure competitors for a reason. This stuff hard-work.

Two competitors come into Australian Muscle and we ask them both the same question, “how’s the diet going?”

Competitor #1: “Great! I feel fine, looking forward to the show.”
Competitor #2: “I feel like crap. I got no energy, I’m irritable, and I’m starving all the time. I feel like puking every time I look at my food!”

Fast forward to competition day. Competitor #1 finished last, Competitor #2 wins.

I’m still a zombie so here’s a product review….

After my reservations with Xtend Orange I was reluctant to order more extend for fear of it’s evil chalkiness. However, all the cool kids tell me I need aminos so I wound up on ASN’s website and ordered a jumbo tub of Xtend Lemonade. Not only does Xtend Lemonade not taste chalky, it also mixes a million times better than the orange flavor. It’s sweet and addictive. I’ve been doing extra cardio just for an excuse to drink it. Only financial reasons are stopping me sipping the stuff all day.
Xtend Lemonade scores a delicious 10/10 in my books.

Also in my box of goodies was a freebie sample of Elite Diva Whey, Belgian Chocolate. Flavour was perfectly acceptable but certainly not rich belgian chocolate, just protein shake choc. At least there was no metalic taste. The mix was awful, huge chunks even after shaking. The texture was reasonably creamy for a water-mix, which to me is always important. Would I leave my beloved Vital Strength Ripped for it? Not a chance.
6/10

P.S trained back last night with Joe, still waiting for the pain to set in. Did shoulders today on his instruction though I didn’t much like the double-up and was tired and vague through both sessions but set some new PBs on my pulldowns and rows.

Parts of yesterday’s post sound a bit to big headed. I apologise.

As an apology I offer this delicious recipe for Thai chicken meatballs. These are going to be one of my lunchbox fillers for the weeks and I think I might put them in a clear broth with some galangal to make a soup too. This is a recipe that should fit into any BB’ers diet.

Makes 4 serves/32 meatballs

500g/17.6oz minced (ground) chicken
1/2 stalk of lemongrass finely chopped
1/2 bunch of corriander (cilantro), finely chopped including stems
1 large shallot or small red onion finely chopped
1 tablespoon sambal oelek (indonesian chilli paste)
1 large clove of garlic, finely chopped
2 cups finely chopped green cabbage (about 1/8 cabbage)
3 tablespoons (30g) wheat germ
1 teaspoon olive oil
1/2 teaspoon ground coriander seeds
1/2 teaspoon (thai) fish sauce (nouc man)

Pre-heat oven to 190ºC/375ºF

In a large non-stock wok or frying pan sauté the onion/shallot until begining to soften. Add in the garlic and cabbage and continue to cook. When the cabbage starts to stick to the pan add the sambal oelekand continue stiring until the cabbage has reduced in volume by about 1/2. Add a teaspoon of water if needed to keep the cabbage cooking.
Add in the coriander seed and sauté until fragrant. Add in the herbs and wheat germ and toss around until mixture is combine. Remove from heat and allow to cool slightly. Add in the chicken and fish sauce and use your hands to mix thoroughly.
Cover 2 baking/cookie sheets with baking paper and divide the mixture into just-smaller-than-golf-ball size (2cm/1inch) balls and space evenly across the 2 trays. Bake for 8-10 minutes or until golden on the outside.

Remove from oven and place on a wire rack to drain any fat. Try not to eat to many while they cool!

The numbers (8 meatballs):
173 cals
3.3g fat
6.2g carbs, 2.4g fibre
30.4g protein

I’m still a little sniffly from my cold but managed a massive chest workout yesterday. The focus Joe had me at on back day totally followed through and now I’m sore right through my upper body. My cripple side even feel strong and sore. I love it when I know I’ve got my training right.

I’ve spent the day reading the contest prep forum and am now shitting myself over whether I’m going to be ready in time. I can’t find anywhere what BF a chick should be aiming for, but I’m thinking I want 9.5%. I’m considering doing the WNBF show 2 weeks beforehand and want to step up somewhere in the 10’s for that. Which gives me 13 weeks to loose just under 8% or 7kg of fat (534g/week or 4118cals/week).
I’m a little nervous about lowering my calories too drastically because I’ve spent the last 5 months eating 1700 calories and not really loosing any weight. I’ve upped to 1800-2000 for the last week and my weight is the lowest it’s been without being on a nasty low-carb bender and is still falling. I want to do this competing, but I want to do it and feel strong and happy too. About this time last year I embarked on a cut with daily bike riding, weight training, and 1600 cals and it did nothing but leave me tired, grumpy, sick and no skinnier. That’s the last thing I want. Weird thing was my post-workout nutrition was spot on then and everything. I’m blaming my solid diet of broccoli as a sole carb source other than my pwo-carbs. I don’t remember ever carbing up either….. Time to carb up actually.
So far what has worked:
Morning walks fuelled by creatine, glutamine and BCAA’s and an over energetic Border Collie with a passion for steep hills. I need to start wearing my HRM and logging calories for these walks but last time I did I was coming in at about 150 cals a walk.
Cut out almost all high intensity cardio, resulting in more energy and strength in my weights sessions and therefor better recovery for my shoulder problem. I’ve ridden my bike to work twice and both times taken the train home because I’ve been too exhausted and want to/use the excuse that… I need to look after myself and not overtrain. Keeping tabs on myself and how I’m really feeling (and why) seems to make my mood more stable and drive more consistant. I really want to maintain this.
Started eating carbs. Mmmm all carbs except rice rock my world. Rice and me will have to wait until post-comp to figure out our differences. I’ve been keeping my carbs at an equal ratio to my protien and it’s been great for my energy levels. I am willing to sacrifice every gram of fat (minus my beloved fish caps) to keep this awesome balance.
The plan for next week:
Reduce calorie intake to 1650 (creates a 300 cal deficit by diet)
Do 1 HIIT session when this cold is gone- 21 minutes: 1 minutes jog, 30 seconds sprints (est burn:400cals)
Do 5-6 weight sessions (talking to Joe about program on Saturday). Not counting calories in weights session to goals
Daily hill walking with the hound: minimum of 6 days for min. 25 minutes (est burn: 150 cal/session)
Sleep for 7 hours each night
Bike to and from work once (maybe on arms day). (-350cals)
Find time to meditate!!!!
Finish all freelance work and teaching stuff so I don’t have to worry about it after work.
Carb up in the next 2 days.
Estimated results:
900 cals from walks + 400 cals from HIIT+350 bike=1650 deficit from cardio
6 days at 300 defecit (1 day for re-feed)= 1800 cal deficit from diet.
Total deficit= 3450cals= 450g

I suspect I’ll loose a bit more than that because I’m burning about 100cals in my weight sessions and a small amount in pilates.

Report back in 2 weeks with results. I’ll then be at 1! weeks from WNBF and 13 from the INBA shows. If it all goes to shit, panic and get back on the game over diet!

Time to order some more Xtend (I mean, work).

I can’t believe I haven’t blogged in almost a week!

Training has been a bit lighter than I would have imagined but solid. I started with my periodized program and I’ve been doing 4 sets of 15 this last week. Not as sore as I’d expected except for yesterday, where I managed to strike up a bit of soreness in the legs. Missed calves so I’ll do them tonight along with a stack of smaller muscles, forearms, biceps and tris.

Saturday was the info session for the INBA comp. Nick Jones was there to inspire us all and to pimp GenTec products. I got to have a look at the ‘competition’ and I’m happy enough except with the chick who was handing out the thermofuel, who is going to be up against me in novice and has the worlds most massive forearms. Hence why I’m adding forearms in to my workout! The thermofuel was amazing! The buzz off that stuff is exactly what I want. I can’t wait to finish my iSatori fat burners so I can grab me some thermofuel, it’ll make July so much more bearable. The whole seminar was great. Nick had some inspiring things to say and I got info on trunks and found a posing coach. Nick also gave a sample diet which he uses pre-contest. It wasn’t that much different to what I had lined up but included basmati and brown rice. So stupid me goes and adds basmati rice into yesterday’s meal roster and BAM! I wake in the night with a lead weight in my guts and 2.5kg increase on the scales. Rice is NOT a good idea for my pre-contest diet. Other carbs seems to be sitting fine and my mood has improved through the roof since I’ve upped them to 40%.

Time to hit the gym.

I’ve been toying with upping my calories along with my carb intake for the rest of the month to see if I can stack on a bit of lean muscle to replace what I lost with my injury. I’ve upped from about 1500 to 2000 which should be just above my maintainance level. I’ve been feeling mainly hungrier (especially early in the morning) so I’m hoping this is my metabolism revving up. I’m a bit worried this is a stupid thing to do 16 weeks out, but I figure I can cut hard for 10-12 weeks and make the grade. I’ll be running this all past the master of my destiny, Joe, tonight.

I’ve also booked an appointment with my GP for next-next weekend to just get a check up. I want to be on top of anything that might spring up while I’m prepping and so I’m gonna see about getting all the bloods done. I’m also a bit worried about my circulation after my physio pointed out that I was blue all the way to my elbows! I’ve always had blue hands in winter but I’ve been paying a bit more attention to the symptoms since he mentioned it and I seem to warm up and cool down with food. This ring minor alarm bells with me as my Grandmother has a lazy thyroid and react the same way to food. Dad tells me that she’s also always had dud circulation. I’d love for this to be an excuse for my metabolism to be crappy, though I somewhat doubt it. My metabolism must be OK as I’ve been sitting at 15-17% bf for over a year. Looking back I don’t even think I’ve fried it too bad by dieting as I’ve varied between lows of 1400 and highs of 2000 pretty solidly.

This is all speculation. I’ll report back with the result from my teams of experts!

I woke up this morning ready to pack it all in. I had no energy. I rode for the first time since my accident yesterday and combined with my ‘push’ workout it destroyed me. I hit snooze twice, where normally I’m out of bed before my alarm. Then it dawned on me, all I needed was a big bowl of high fibre weet-bix. I’d totally drained my stockpile and it need a proper refuel.

No kidding, I felt better in 15 minutes! I wrapped up the egg white omlette I’d prepared and packed it to replace a later meal, downed my paw-full of supps. and literally bounced out the door to the gym.
I’m so proud that I recognised what I needed and didn’t just crawl back under the covers and give up.

Intrigued as th how this woll turn out on the scales.

I was working hard when I suddenly had this great idea to make fake oreo protein cookies. I googled a few fake oreo recipes and combined it with a few things I’d read on the forums protein bar recipe page and voila.

Please note I have not tried making these yet and haven’t got calorie king in front of me to do macros, so these could be aweful but if your game, please give it a go. I’ve gotta go and buy choc whey and pudding mix (I’m hoping weight watcher stuff works).

*      COOKIES:
1/2 cup splenda / AS
1/2 cup prune butter
1/4 cup FF cream cheese
1/2 teaspoon salt
1 large egg
1 tablespoon water
1 teaspoon vanilla extract
1 cup choc whey
1/2 cups choc pudding mix ?
1/4 cup (2 1/4 ounces) Dutch-process cocoa powder*

FILLING**:
1/2 envelope (1 teaspoon plus heaping 1/4 teaspoon) unflavored gelatin
2 tablespoons (1 ounce) cold water
1/2 cup FF cream cheese
1 teaspoon vanilla extract
1/2 cups (10 ounces) vanilla whey (or choc)

In a medium-sized mixing bowl, cream together the sugar and prune butter and cream cheese. Add the salt, egg, water, and vanilla and beat until smooth. Beat in the whey and cocoa until well combined; the dough will be very stiff.

Roll the dough into chestnut sized balls and flatten to 4mm thick on a silicon baking sheet or parchment. Repeat for all dough. Place on a baking sheet and broil/o-h-grill for 2-3 minutes each side.

Allow to cool.

TO MAKE THE FILLING: Soften the gelatin in a cup containing the 2 tablespoons of cold water, then place the cup in a larger dish of hot water and leave it there until the gelatin is completely dissolved and the liquid is transparent. Remove the gelatin from the hot water and let it cool until it’s room temperature but hasn’t begun to set.

In a medium-sized mixing bowl, cream the cream cheese, then beat in the vanilla and the vanilla whey, a little at a time, beating until the mixture is light and creamy Beat in the gelatin.

Make the Sandwiches.
Makes about 50 sandwich cookies

Prune butter: 8 oz Pitted prunes + 6 tb Water or fruit juice blended (makes 1.5 cups)