View Full Version : In Fitness & in Health

07-15-2007, 12:24 AM
I have decided to start a new journal.
As mentioned i am engaged to be married and have finally set the date...March 15th 08. so i have 8 months to whip my expanding butt in to shape for the big day and more importantly on the beach on my honeymoon!

So with Built's help (:hello: ) the following is in play:

Average daily macros:
136g of protein,
68g of fat, and
111g of carbohydrate,
1,600 calories in total.

(4) Lifting/HIIT days:
142g of protein,
63g of fat, and
142g of carbohydrate,
1,707 calories in total.

(3) Rest/SS Cardio days:
127g of protein,
75g of fat, and
70g of carbohydrate,
1,457 calories in total.

DAY 1:
Bent Barbell Rows 5x5
Dumbbell row 3x8
Flat or low incline barbell press 5x5
Dumbbell press (flat or incline) 3x8
standing calf raises 3x8

DAY 2:
Squats 5x5
Leg press 3x8
Leg curls or SHELC or pull throughs ... 3x8

Alternating bicep dumbbell curl (standing ) 3x6-8
Weighted crunches 3x8

DAY 3:
Pull ups or chinups 5x5
Lat pulldowns (one arm at a time is ideal if possible) 3x8
Military press or heavy Arnold press 5x5
Light Arnold press or standing side lateral raises 3x8 (no upright rows, they're shoulder killers)
seated calf raises 3x12

Day 4:
Romanian deadlifts 5x5
GHRs or good mornings or pullthroughs or even high foot placement leg press 3x8
Lunges 3x8

Overhead tricep ext 3x8
Weighted crunches 3x8

Clifford Gillmore
07-15-2007, 01:48 AM
Good stuff Kate! And your getting married on my birthday, excellent omen :D

07-15-2007, 02:20 AM
really...thats cool!

07-15-2007, 07:44 PM
Monday July 16th 2007


Diet- Low day
m1. Oats with blueberries & Splenda, this wasnt the plan, the lid came off protein waffles and they were stale...:cry:
m2. Cottage cheese, tuna, 4 celery stalks, handful of almonds
m3. 100g chicken, 1/2 avacado
m4. 1 apple, almonds
m5. 100g chicken, green beans
m6. protein shake and 2 squares chocolate! mmmm cant wait for that!

71g Fat
82g CHO
119 Pro
1,402 Cals


07-23-2007, 01:35 AM
okay so have been so lazy with this the last week, even tho i have been training hard, so will start posting daily if i get off my butt and do it!!
come join the party!

07-26-2007, 05:59 AM
AGAIN....Have been lazy so here's todays-

funny story actually (NOT funny actually!) so i had today off work, so i sleep in right...i wake up stick my gym clothes on, bout to head out the door and my mum phones. she says hey kate, i have got nothing to do while andrew (my step father) is picking up car parts (they dont come in to town much) do you wanna meet me for a cuppa? so i say hey why not i can go to the gym on the way home. so we have a cuppa, say goodbye, she leaves, i go in to the bank, come back out and my car doesnt start. that darn starter motor that has been 'fixed' 3 times already. anyway, long story short, i am stranded at the bank waiting for the auto electrician to come, then he has to take my car to the workshop, and i am left without a car, and unable to get to the freakin gym. how bloody frustrating!

m1. oats and 1 scoop PP
m2. 2x boiled eggs, 1 apple
m3. 100g chicken, 1/2 avo
m4. almonds, 2x corn thins, 1 tbs peanut butter
m5. 100g chicken

FAT: 76g
CHO: 80g
PRO: 106g
CALS: 1,397

Almost the weekend...weeeeeeeee

07-26-2007, 06:01 AM
this is my goal body...wouldnt mind getting the boobs while i'm there as well!

Good bit of eye candy for the fellas as well!

07-26-2007, 06:14 AM
Welcome back Kate

Nice bod

07-26-2007, 07:09 AM
thanks...thats what im gunna look like!

08-12-2007, 10:00 PM
I have been so lazy with this whole journal thing...it's ok wont make up excuses..

so anyway here's today...

Training- off, DOMS bad today

m1. oats
m2. protein muffin :drooling: and apple
m3. chicken stirfry
m4. corn thins and peanut butter, almonds
m5. same as 3
m6. Protein muffin, 2 squares dark chocolate, pot of green tea (favourite meal of the day!) :evillaugh

Cals- 1,660
Fat: 71g 643cals 38%
Carbs: 132g 527 cals 32%
Protein: 125g 501 cals 30%

Didn't manage to get to bed till 12.30am but had a great sleep, got up at 8.30, feel tops! (part from the DOMS)

Have a great week! :hello:

08-12-2007, 10:19 PM
Did you make the protein muffin? I'm gathering it wasn't a good receipe

08-12-2007, 10:29 PM
haha no thats a drool, coz they are so good!
Yea i made em!

08-12-2007, 10:41 PM
So have you matched that bod you posted?

08-12-2007, 10:44 PM
this is my goal body...wouldnt mind getting the boobs while i'm there as well!

Good bit of eye candy for the fellas as well!

thats a good goal. Good luck with the new journal.

08-12-2007, 10:47 PM
geez, gimme a chance, its been what....2 weeks, im working my butt off to get it tho!

08-13-2007, 12:09 AM
haha no thats a drool, coz they are so good!
Yea i made em!

OK, I'm hungry - shoot me the recipe

08-13-2007, 01:06 AM
2 cups of oats
3 scoops protein powder (I used BSN Lean Dessert in Banana)
1/2 cup low fat plain yogurt
1/2 cup water
1/6 cup SF Maple Syrup
2 teaspoons splenda
1 teaspoon baking powder
1 peeled, grated red apple

Stick all this in the blenda and blend until a watery consistency
Put in to muffin tin and bake at moderate heat for 20 mins, and thats that.
Makes 8 muffins

CALS- 129.2
CHO- 15.5g
FAT- 2.75g
PRO- 13g

they are go-od!

09-18-2007, 11:45 PM
Have been slacking on the journal...AGAIN!

So here's today-
m1. 'protein ceral' with fruit salad and skim milk
m2. protein shake, rice cakes
m3. wholemeal roll, 100g chicken, salad
m4. protein shake, rice cakes
m5. 100g steak, mixed veggies

Pro- 126.3g
CHO- 140g
Fat- 47.9g
Cals- 1,365- add to this my skim cappucino and some diet jelly after dinner

Bent Over BB Row- 15kg, 5x5
DB Row- 12.5kg, 3x8
Flat Bench- 15kg 5x5 - piss weak, try to increase this strength
DB Press- 10kg each 3x8
Standing calf raise- 55kg 3x8
20 mins fast inc walk


09-19-2007, 04:04 AM
Howdy stranger, so what happened between 13/08 and 19/09?

BTW, your diet is way too healthy

09-19-2007, 08:49 PM
well between those dates i lost a few kilos! (Weeeeeeeeeeeee!!)

09-19-2007, 11:43 PM
nice. what are you sitting at now?