The last 7 days have been full on but good. I am working, but still trying to write articles from my study, and also maintain my training and diet. I am lucky that my work is very understanding of my BB'er lifestyle and study aims. They have been really flexible but I guess i is also the value of being a contractworker as well. Not all bodybuilders have this support.

Some of my thesis has been dedicated to the experiences of work-bodybuilding interface. When I read studies about bodybuilders or even sports people generally, they don't realise that bodybuilders also have other parts to their lives - families, work and so on - and these all have to be managed somehow - sometimes they can be balanced but other times there are sacrifices made - especially when in the throws of competitive training.

Anyway, enough of all the theory stuff. What has my work-bodybuilding week been like?

I have brought out my diary....

Monday 17th Nov - 45 mins on the treadmiill (it  was a wet morning), follwed by gym at 7.20am.

I did Back and chest at the gym:

Assisted back SS with back extension.

then BB Incline Chest SS with inclines Ab sit ups

Followed by Back Cable Rows and Pec Dec

Chest machine and Lat pull down.

I rushed back, did some work at work (then went into work by 9.30am)

Later after work, I went for a walk

Tuesday:

Run first thing

Gym by 7.20am - finished at 8.09am

I did legs and shoulders:

A superset of Leg extensions, Leg curls and shouder machine (6 sets)

Then did walking lunges with 10kg DB up and down the gym, SS with Arnolds for the shoulders. I did 4 sets of these.

I rushed back for a shower, had oats/protein powder etc  before racing into work for a 9am meeting.

Wednesday 19th

30 min run

Gym at 6.58am - finished at 7.43am.

I did 500 crunches and 4 sets of incline ab sit ups.

Then I moved onto biceps and triceps:

DB curls + hammers SS with triceps pushdown (4 sets)

Cable curls SS bench dips for triceps (4 sets)

I finished with light bicep cables curls (so same as the above but lighter weight) and a light tricep pushdown (4 sets)

Thursday morning I went for a run. I worked most of the day at home, and went into work at 3pm and stayed there until about 6pm.

Friday 21st - I went for a run/walk first thing after checking emails etc . I was at the gym by 7.26am - out by 8.17am.

I did abs (500 crunches), Incline sit ups.

Light squats SS with shoulder DB exercises. For this I did side DB lifts, front and then rear in a super set. Then I would go back and do another set of squats.

I then moved onto shoulder exercises using the cable machine - 4 sets of side lifts and then 4 sets of rear cable lifts.

I was able to work at home during the morning, went into work at 12 noon and stayed there until 5.30am/6pm.

Like I said, I do alot of work at home (so I am lucky).

I can log onto my work computer from home which I do all the time, and I also do alot of extra work during the weekend. When your work place invests in you and provides flexibility, it also cuts the other way - you also invest your own time back into your work. I am always bring home projects that I am working on at work, and I often think about new ideas which will benefit them while I am working out or running.

Sunday - my plans for R&R...

R&R is important - and I haven't had alot of it lately but when i do I so enjoy it .......I am planning one today, although i admit there are always some things still needing to be done.

Here is my game plan.  I have been up early doing some work at the computer, while it is nice and quiet. I was up at 5am. I don't mind doing this - it is good to get some things out of the way, so they are not on your mind. For me it has been about progressing some client items ready for Monday.

It is now going on 7am and I have had a few cups of coffee. Now it's time for a walk before breakfast.

Breakfast is likely to be egg/onion omelet (5 whites + 1 full egg) cooked in a non-stick pan with heaps of onions. Followed by oats (1/2 cup) cooked in the microwave, and with some sweetener added.

While this is happening I really need to do a bit more on an article I am writing about bodybuilding in NZ - which I am aiming to get published in a European journal. Not sure if they will like it or not (these things go before a panel who consider which articles they like or not) - so i am doing a bit of work on this each day.

Once breaky is cooked, I have eat this while relaxing and reading the Sunday papers - my favourite weekly relax.

No gym today. this is good as my legs took a few days to recover from heaps of squats and presses earlier in the week. My arms were a bit sore yesterday from Friday's shoulder workout. But today i feel quite good. So another day of rest is nice for the body to esnure good recovery before Monday. I workout 4 days per week - and this seems about right for me.

The BF and I will probably go on a drive later this morning to see what's been happening around the place, and then he will mow my lawns (good kiwi bloke) while I will do a wee bit of gardening (as I feel guilty sitting on my arse while he is mowing the lawns - and I should really do something more about those weeds).

Once that is done - my plan is to lounge around on the couch, potter, and hopefully do very little ....! Yahoo.

Sunday eating is more relaxed - I often eat a few slices of bread with cheese and low sugar jam for Sunday lunch, and I may have a protein bar or two - whatever I feel like -so the diet although pretty clean (I don't pig out on donuts or anything) has a few more other items.

But first ....that walk .....so Happy Sunday - and I hope you are including easier days now that the BB'ing comp session is drawing to a close.

What are other bodybuilder's lives like?

I don't know about you but I love following their schedules. Mostly they detail them when they are competing - and that is always fun to follow - the ups and downs.

When you're not competing, it gives you a real kick up the bum - because I know life is so full on. I am currently a non-competitive bodybuilder, but I still take my training and diet seriously.

I train regularly, maintain a diary and eat clean. It has simply become a way of life for me now. I haven't ruled out competing again - but for now i am prioritising other parts of my life - right now I am focusing on making the transition from being a student to getting more back into the workforce.

I run my own business. I have some key contracts in place for  the next few months and next year i hope to pass my oral exam for my PhD - which means I can actually add the 'Dr' before my name. After that, I am keen to do more research - I have some ideas in mind - but for now I have to be practical - and working again is not only good for the bank account, but it is important to refresh my skills again - get back out there in the land of the living again.

Typical insights of my week to date:

I am usually awake by 5am and up soon afterwards, I have a coffee or two, quickly tidy up the lounge - pick up yesterday's papers, open the curtains etc while the kettle heats up, turn on the computer...have my coffee and go through my emails. I often start some work - and then hit the streets for a run or walk by 6am'ish.

This is how it has panned out so far this week....

Training:

Monday

Run 30mins (6am'ish), followed by the gym - getting there 6.50. I focused on back and chest:

Assisted back SS Back extensions (3 sets of each)

Incline BB SS with incine abs (4 sets)

Back cable row SS Pec Dec (4 ses)

Chest machine SS Lat pull down (4 sets of each)

Tuesday:

I felt really crap first thing, so unusually for me did no cardio but hit the gym for a leg workout, which went really well (maybe I won't do cardio as much before I hit the gym ...).

I got on the scales (haven't done that for months)  and found my weight has gone down a kg or so - now sitting at 56.7kg.

At the gym, I did:

Squats (using the machine) - 6 sets SS with calf raises (seated)

Leg press - 10 sets - some light and some sets heavier. This was SS with more seated calf raises and then some shoulder exercises (6 sets of Arnolds using the DB's).

I finished up with 3 sets of leg extensions (light partial ones to get a final burn).

Wed (this morning) I did:

Run - first thing

Gym - at 7am.

I focused on abs (500 crunches in various positions) plus incline sit ups - 4 sets.

I then focused on biceps and triceps:

Tricep pushdowns SS with DB curls (4 sets)

Bench tips SS Bicep cable curls (4 sets)

DB kickbacks for triceps SS Cable biceps (4 sets)

This workout took about 50 mins.

Afterwards .....

After that it is home for a quck shower, get ready for work, do some work from home then go into a client office to work for much of the day.

Eating .....has been interesting being back at work. Because I am so busy, sometimes I forget to eat and sometimes I just can't due to work. So I tend to eat 5 meals per day, as opposed to maybe 6.

Today my diet went like this:

Meal 1: 2 full eggs, 1/2 cup oats + 1 scoop protein powder before heaidng to work.

Meal 2. Lunch'ish time: Salad, beef, cottage cheese, flaxseed oil, apple, hot cocoa drink - 2 cups (unsweetened cocoa powder)

Meal 3. 6pm - back from work ...and a hair cut ...protein drink and then some veges to much on (mushrooms and carrots).

I am thinking of going for a walk now...but will then eat:

Meal 4. Chicken salad + cottage cheese + flaxssed oil, and then

Meal 5. Protein drink and fruit (usually boysenberries that you buy frozen from Woolies) to finish...

Well that's a snap shot of my day.....how was yours? I hope it is going well.

My life is starting to change again although there are still some things which remain the same. I am working again - although as this is on contract (as I run my own business) it does mean I am not sitting in a 9-5 job. Hours can be a bit unpredictable however - sometimes clients just call you in - so you think to yourself - damn I can't get to that workout at the time I wanted or whatever.

I am also writing an article for a publication which is due by the end of this week, so I get up early and work on it while I am fresh each day. Not sure if I will get it done in time to a good enough standard to be accepted by the journal, but I am giving it a good shot.

Last night I ventured into my garden - something I haven't done for months while studying. I was shocked how everything was this vig jungle now. So I spent 1-2 hours getting some it it tidied up instead of going for an evening walk. I still have another session or two to do to get that back into shape.

So I feel my life is going through changes and adjustments, and also that I am in catchup and so many things have been put on hold while I get the  Thesis done and dusted.

But it is exciting times.

Changes:

In the weekend I bought new makeup again

I will need to tidy up my wardrobe (gone at my students days ...).

I have had to start ironing my clothes again and I have some to take some to the dry cleaners already. I sure didn't do tht while I was slopping around studying!

I am up early getting in my cardio and workout as I am less certain about whether clients will need me for the day.

I am earning more money! - I bought that big screen TV and have splashed out and bought more BB'ing supplements again.

I also have to watch my diet more carefully. Being more aroud others at work and theri eating habits, it is earlier to slip back into bought food and more conveneicne things. Also - just coming home fom work and wanting to grab other food - especially if meetings have gone badly etc.

Training

Today training will be back and chest.

Cardio

Cardio this morning will be a run/walk, and this evening I enjoy a second walk.

Diet planned for today:

1. Oats/protein powder

2. Same as above or oats and eggs

3. Salad, flaxseed oil, cottage cheese, beef, apple

4. Veges, egg or protein drink

5. Salad, flaxseed oil, chicken, cottage cheese

6. Portein drink, fruit.

Drinks : hot chocolate (cocoa powder/sweetener); coffee, water

I haven't updated my diary lately as I have been so focused on finishing up my PhD and also working. Gosh I am on the homestraight with all my study. Four years of work and in a week it will be over (well - except for my exam).

That is why I haven't been to any further comps to take pics or to watch. No going to the nationals due to study and work....damn but that's life and priorities.

The last few weeks have been dedicated to tidying up heaps of little typo's, page numbering, checking everything - it seems to take forever. I just need to finish up my conclusion - just a bit more to do. It is like how I guess it might be running a marathon - it get almost to the finish and then you suddenly start to burn out - hit the wall - and everything takes for ever - well I have started to feel like that. I just want to cross the finish line. Where is it?!

I have also started to work more as I have been called in to project manage some major initiatives so just trying to handle those (which are getting busy now) but finish up my PhD - so life is messy. It is strange tidying up a bit more (not looking so much like a student) and getting more back into the work force.

Training has been maintained so I am pleased and despite wanted to deterioriate into slack eating - I have kept it clean.

Training this week has been as follows:

Monday: morning walk,Gym - Back/chest

Tuesday: Run, Gym - legs

Wed: walk, Gym - abs, Triceps, biceps

Thurs - 30 mins treadmill (I felt tired, plus it was wet!). Managed not to pig out as well, which i was tempted to do - mainly as I was so busy with work that it kept me away from the grocery isle and my kitchen!

Friday - run, Gym - abs, shoulders (actually felt quite good again)

My schedule is still to get up early, work, hit the streets for cardio by 6.30am, the gym by 7.30am - and back for a shower by 8.30am,/9am. Short and sharp.

Diet:

So far today:

1: 1/2 cup oats (made into porridge), scoop protein powder, apple, cup of hot chocolate

2: omelet (5 whites/1full egg), onion, garlic salt (yum!), tumeric; oats (1/2 cup)

Yet to eat again but will soon:

3: Salad, tbsp flaxssed oil, cottage cheese, beef; apple 

4: Protein shake

6: Repeat of 3 but chicken instead of beef, no apple

7: Protein shake, fruit

 My goals for the coming week:

Four Workouts at the gym

Six cardio sessions

Finish my PhD - YAHOO!!! (Travel to Massey University, Palmerston North and drop it off)

Eat clean most of the week, but this may deteriorate depending on celebrations after I have been to Palmy!

 Below: This is what I plan to do next weekend after I drop off my PhD

I would have loved to have gone to the CNI but this week was home in catch up mode and I have to admit, I have been feeling a bit burnt out from my projects. So while I have a few days breather from my Thesis (as my Supervisors have been reading it), I managed to catch up on client work (they have been amazingly understandable!) and even see my BF.

Thank goodness he is the independent type and while I have been totally buried in my Thesis writing the last few weeks, he has been doing some work on his house - concreting, and building a new addition on his deck.

Training has been regular.

Monday - 30 min run, Gym: Back and chest. Evening - walk

Tuesday - 30min run. Gym: Legs and shoulders (tops).

Wed: Walk. Gym: Abs, Triceps and biceps

Thursday - no gym - long walk

Friday: Run. Gym: Shoulders, Butt (Squats, butt buster etc).

Sat/Sun - Walks

I have added some extra butt workouts as I noticed in the mirror my butt was starting to look hangy and flat. Yep - not sure if it is age or just lack of intense worouts (I admit to doing more leg extensions and leg curls and not many squats lately) so need to jump that up!

I also have to admit that I am feeling a bit burnt out on my workouts lately - so have bought some Super Pump to see how I go. I liked NoXplode when you first got it (before all that stuff was taken off the market) but now it has come back in an amended form, will try it out. SuperPump is a different brand - so will report on that in the future.

Sunday has been great as I have been finally able to cacth up on newspaper reading. It is great.

Diet has been okay - eating clean - but I admit on Saturday I ate about 6 slices of bread - I was hungry and dying for some carbs!

Yesterday -foods wise, I ate the following:

Meal 1: Omelet, oats

2: Salad, beef, cottage cheese, flaxseed oil, apple

3: Protein shake

4: 2 hard boiled eggs, veges

5: 200 grams chicken, salad, cottage cheese, oil

6: Protein shake, fruit

Goals this week

Training - 4 days per week

Cardio - everyday before breakfast (easier on Sat and Sunday)

Study - back to the Thesis - due 1 November so final count dwon is on.

Up early every morning and stay positive and focused. 

Okay - time to hit the streets for my morning run.

It has been a crazy week - back from Masterton and then straight back into Thesis writing. Thank god my TV has blown up - so may as well work - and it is good that my student status is coming to an end - as my car spoiler is now held on by glue. Hopefully soon I can buy a new one and I must weed my garden (when did I last do that?!)

I am now off to Palmy (to drop off my next draft of my Thesis to my Supervisors - then it will be a matter of getting final suggestions back from them before I do last changes and submit it on 1 Nov. Apparently the examiners are lined up for it already - and I will face a panel in a few months for that part of it.

After Palmerston North it is down to Wellington for the NABBA event on Saturday. I am proud to be a sponsor of that event.

I plan to get in a workout at Les Mills on Sat morning before going to the pre-judging and then back to the Naki late that afternoon to work  on Sunday.

I have acheived my goals this week. Despite the hectic schedule - I got in my 4 workouts and did my cardio. These are good things to keep positive and focused. I have also eaten clean - no stressy emotional eating - yahoo! I have packed a chiller with some salad and chicken, apples and a cold eggy pie. This os good to take on the road - so will provide the recipe next week.

Good luck to those BB'ers out there in hard training. I know there are many of you counting down to the Nats and the last events of the year. Not long before you can put the feet up again!

Friday afternoon I drove from the Naki to Palmy - a quick call into Massey University to pay all my library fines before I get into too much more trouble, then continue on to Masterton to watch the NZFBB event. I wanted to go in support of Maria Dunlop who has trained so hard for this event and means so much to her and her cause for Arthritis.

Last time I went to Masterton I think I took the wrong turn off and went somehow via Invergargill or something becasue it took for ages between Palmerston and there - but this time I managed to keep to tarseal all the way and I got there in reasonable time.

I could only stay for the prejudging due my Thesis deadlines (I have been virtually sleeping by my computer for the last few weeks), so Sat afternoon it was a long drive back to the Naki again.

Maria looked awesome and the event itself was well run. A great credit to the athletes and organisers. Well worth the trip and it had a good feel to the day. Pics from the event, including Maria are now posted on this site, and a post comp report from Maria will come when she returns and gathers her thoughts!

Sunday has been beautiful weather-wise - it is weird sitting here writing this update with the sun still shining in the evening, with day light saving now kicking in. I worked on the never-ending Thesis today but managed to get in a run early this morning, and will get in a walk to unwind before tea. The only bummer for the day was some drunk plonker busted my letterbox (plus the neighbours) last night - so have to get that fixed YET AGAIN.

Review of past weeks achievements:

I managed 5 workouts during the week, and other than my blow out diet wise earlier in the week, I have maintained a clean diet and regular workout/cardio routine.

I ate low carbs on my trip - mainly packing eggs, cold chicken, salad and a few apples plus protein drinks.

Goals for this week:

Finish draft of my Thesis by Thursday night

4 Gym workouts during the week

Cardio each day - pre breakfast, plus walk at night

Eat clean

Friday - off to Palmy (Drop off Thesis), plus onto Wellington to watch the NZBBA event on Saturday.

I admit I had a really bad day on last Monday.

One of those days when you feel overwhelmed, lack confidence that you are going to achieve your goals, feel sorry for yourself, wonder whether it is worth it, ....and I hate to say, but you just want to curl up in a ball on the couch, cry, feel sorry for yourself, moan that you are unsupported, angry, tired blah blah blah.

Of course, my diet as bad as well as my attitude. I won't say what I ate - but let's just say it wasn;t one of my better days. 

The only positive was that I had a workout that morning as well as the following morning, so hopefully those extra calories and carbs (and there would have been heaps!) went into some new muscle growth.

Anyway the next day - after a bit of inner dialogue - like "get you shit together girl and stop being such a cry baby"  and 'goals aren't easy,so decide if you are going to be a winner or just another person who gives up along the way' etc etc - plus a new attitude and a good nights sleep, I felt much better.

The rest of the week has been better.

My life is centred on writing my Thesis and this week my TV blew up, so that was another sign just to sleep, write the damn thing and get it done - and maintain training and clean eating. 

 Gym this week has been good - 4 workouts:

Monday - Back and Chest

Tues - legs

Wed - Biceps, Triceps and abs

Friday - Shoulders

Sat and Sun no workout - just cardio - outdoor walking.

This morning is Sunday.

I have been at my computer working on my Thesis since 5am, cooked some chicken on the GF gril while I was at it so I also have 3 days of cooked chicken in the fridge.

It is now 6am so I will head out for some cardio. The birds are tweeting and it is a nice time of day before most people get up.

Diet yesterday was as follows:

1. Protein drink, fruit, hot chocolate (cocoa powder + sweetener)

2. Omelet (5 whites + 1 full egg), onions, Porridge

3. Beef, Cottage cheese, Salad, Flaxseed oil + apple, hot chocolate

4. 2 hard boiled eggs (whites + yolks)

5. Salad, Chicken (200grams), flaxseed oil, cottage cheese

6. Protein drink, fruit

I know that BB'ers often eat disgusting food by normal standards - we are a bit warped ....one of my favourites is to make an omelet with onions and leave it to cook slowly for ages - so it is really dry, then sprinkle garlic salt on the top.

It is sort of an omelet/dry pizza thing.

It cooks while I am still working  - I have no idea how long I leave it in - maybe 20 minutes.

I cut it up and then eat it - often while I am working.

Below: This is what it looks like - yep - not pretty - but hey I like it!

Lately I have simply been focusing on writing my Thesis  - it is due very soon to be submitted - so my life is totally geared around it at present. The same principle applies to competing - to do it and stay focused you have to simplify your life for a while - and just make that your big goal.

My life has just been to get up somewhere between 4.30am and 5.30am - work on my Thesis.

Do cardio and go to the gym around 6.30-8.30am, then back to writing the rest of the day.

I do this every day - except Sunday afternoon when my brain is frazzled.

I am eating pretty clean and maintaining my workouts. One of the things I sometimes do is buy packs of frozen veges - put meal sized portions into those steam lock bags and keep them in the freezer. Doing them yourself can be cheaper and means you have have some other options than the pre-packed one at the grocery outlets. One that I quite like is the one in the picture - cauli, carrot and sugar snap peas (see the pic).

Last Monday was a bad gym day - but after a heap of carbs (Porridge and wholemeal bread - I felt heaps better). The rest of my workouts have been going well.

Friday was shoulders day and my arms are looking okay - probably the best they have been for ages.

At the gym I did:

DB raises - front, side, rear delts - 6 sets SS with ab crunches after each big set

Then side lifts and rear delts with cables - 6 sets, followed by more ab exercises.

Before I went to the gym I did a 30 min walk/run.

At night - before tea - a walk 60mins (but just a slower one to de-stress etc - I would not call it cardio!)

I do that routine most week days - except Thurs which is a non-gym day.

Sat and Sun (today) were also non-gym days. I went for a walk this morning and this afternoon.

Diet today a bit easier:

Oats - porridge, + omelet (5 whites + 1 full egg) with onion

Cottage cheese salad, flaxseed oil + 2 slices toast with low fat cheese, boysenberries

2 hard boiled eggs (yes - with yolks - yum!)

Protein drink

Salad, chicken, flaxseed oil

Protein drink, boysenberries

Well I would write more but life is boring and ...well ...focused ! But it is good and I am going to achieve my goals. 

I have been a bit tardy with diary updates as I have been working on my Thesis. D-day is 1 Nov so it is all hands on deck - writing, writing, rewriting ...Sunday morning I was up at 2am typing away. There is no easy way - and I guess that is another ideology that is learnt in competitive bodybuilding - there are no easy pathways to success. If you want something bad enough, get focused, do the hard work, make the necessary sacrifices and pull off your goals. Trainers and support people can help, but at the end of the day - it comes back to you and your self-determination.

So my routine is early mornings, then cardio and gym (I try to keep that routine and not sacrifice my training) then back to work. I have been eating pretty clean. I still do food preparation and planning like I did when i was competing and find it is good.

In my fridge I keep containers of chicken, veges, cottage cheese, apples, eggs. This is what it looks like......

Above: 4 meals of salads - ready prepared - I do this every second day as I eat 2 salads a day.

Below: Heaps of eggs for omelets or just hard boiled for a snack. The small containers have 200 grams of cooked chicken in them each. I cut them up and can add to salads, and one of them has beef already cooked and cold, ready to add.

I prepare my meats every 2-3 days and usually have chicken in salad at night with cottage cheese and flaxseed oil etc, and often beef at lunchtime (with salad, cottage cheese, oil and finished off with an apple). There are also veges like carrots and mushrooms to much on ....

I don't really keep alot of other things - but will post more of my food prep habits in the coming days for those who find it interesting.

I must admit I am always fascinated by the strategies which other bodybuilders use to prepare meals and structure their days. I would also love to look in other BB'ers fridges....are their fridges like mine? If anyone is out there and wants to share pics of their fridge as well, then send them thru!

I haven't updated my diary lately as I have been buried in study and writing as I now get to the business end of my Thesis. For me, I am always inspired by BB'ers because of their drive and abilities to balance everything in their lives. Most BB'ers I know are up early, so they create time. They also are incredibly organised (so fit more into their days). They have figured out strategies to maximise their time (they don't stuff around). They make sacrifices - say no to things, and figure out ways they can juggle roles. The stategies learnt in BB'ing are applicable to every day life, so even though I am not competing, these skills and principles are transferable.

What strategies do I use?

For me right now, I am up early. I get heaps done before breakfast.

I also like to take 5 minutes to tidy the house (nothing drastic but it makes me feel like I have things in order ...!).

I try to tidy up my desk at night, figure out my goals for the next day and get things ready for the following morning.

I have a white board - my schedule for the week and day etc etc

I still do meals preparations - I eat multiple meals and even though people think it takes time, I find it saves time. A couple of sessions per week and my meals are planned and in the fridge. I do this while I catch up on phone calls (talking and chopping veges etc etc).

I also try to plan a 'catch up' session if I can - to get all those small things done that really play on my mind that they are not getting done. Sometimes this actually happens! and it can feel really good.

I am not perfect but those are some things I find really helpful.

I also try to build in rewards and motivations for myself. e.g. If I get those things done I can buy something,  or have a nap, watch a programme on TV etc. It varies - depending on what is important at the time. And sometimes the reward is simply free time!

Todays schedule so far has panned out as follows:

5am - at desk working

6.30am - hit streets for cardio - a walk this morning as my legs were sore from 12 sets of leg presses yesterday!

7.30am - Gym for abs and shoulder workout.

This was - 500 crunches; 3 sets of decline sit ups

Shoulders:

Shoulder Press, Side Lifts, Front Lifts, rear Delts - all with DB's. 4 sets for each.

Shoulder Press - Machine - 3 sets, the last set was a drop set.

Side lifts and then rear delts again but this time using the cable machine - 4 sets light for each.

Then it was home for a quick shower - a hoon into town to grab a few urgent items, then back to study and Meal 1 by 9.30am.

Meal 1:  Apple and protein shake + drink of hot chocolate

Meal 2: Omelet + onions + porridge + veges to much on

It is now 2pm - so I am running a bit late on meals ...

Meals to come:

Meal 3: Salad, beef, cottage cheese, flaxseed oil, apple

Meal 4: Couple of hard boiled eggs or protein shake

(will probably go for end of day walk here if I have time before tea)

Meal 5: Salad, chicken, cottage cheese, oil

Meal 6: Protein drink, fruit

I am writing this update while my eggs are boiling (so I have 4 minutes!) - I often eat a couple of eggs about this time (6pm) then hit the streets for a walk and unwind before tea.

This morning I was at my desk at around 5am working on my study, then went for some fresh air - an hour or so walking before a protein shake, more work and then late morning - some eggs and oats. The day has mostly been study, intersected with a bit of housework. Gosh the exciting lives we lead.

The gym this week has been pretty good. I tend to go around 7.30am and there is a small but really motivated group that work out at that time, so although we don't really know or talk to each other (other than a few grunts of acknowledgment) it is nice, and gives you a boost.

There is an older guy who really pushes some weights around (he is a serious contender that guys and must be involved in something sports-wise); there is a super fit sports guy who seems to be personally trained (who puts us all to shame as he is going through his paces); there is a larger (bigger bellied) guy getting in shape and he is there working out religiously on his goals - I like watching his progress and I reckon he is going to transform himself into great shape (as long as he is eating clean), and there is also a female who also works out hard (not sure if she does sport but she has these great shoulders - like a swimmer).So it is hard to be a slacker with these pople in my gym when I go. I like working out on my own, but it is nice to be amongst people with energy and goals.

Well - got to go - those eggs are done.

Tea will be chicken, salad, cottage chees + flax seed oil followed later by a protein shake and a small piece of fruit. Tomorrow I will head down to see the Taranaki BB'ers do their posing practice - so hopefully more photos will come from that. Take care and train hard.

It has been a busy week. Went down to Massey University in Palmerston North and now back writing my Thesis frantically as we enter the home straight. It is due before 1 November but there is still heaps to do to.

Fortunately work in my business has eased a bit so I can focus alot more on my study - trying to juggle things in my life.

Training

Training is being maintained. To fit things in sometimes I just get up earlier - hit the streets for some cardio (walk and/or run) then off to the gym. Workouts have been mixed - good days and bad - but I ended Friday on a high note. A good leg workout with heaps of leg presses, squats, lunges - I am starting to feel it now and I am sure it wil get worse.

This morning I was out walking and got caught in a hail storm - its on days like this I am glad people in Taranaki end to have trees by their houses to shelter under!

Diet and Free Eating

I have started a strategy of adding a second day of eating more to my week - and for that I just love my favourite protein bars. Normally I don't eat too many of these things but instead of protein drinks I munch on a few bars during the day on top of clean eating (veges, salad, lean protein).

I don't eat many carbs on these days as the protein bars have more sugars in them.

So on Friday - after that good leg workout I had a day of eating more stuff like that - and it is good mentally. I felt like it was a real treat and those prtein bars these days are tasting really nice - they are giving Moro's a run for ther money.

On Sunday is my other day of easier eating - but itis not one of pigging out however. Instead of carbs like oats I really enjoy bread - toast (yum yum), I add things like low fat cheese and also low sugar jams, fruits.

Some people go berserk on free eating days - but mine on the whole are are pretty good.

Going out for breakfast every 6 weeks or so is another treat where I enjoy eating a range of things I like and appreciate them - bacon, eggs, muesli, toast, honey.

They don't need to happen everyday - as I get older and also continue to work hard on my body, I also enjoy the outcomes of watching it change, transform and develop. You can not do that and (literally) have your cake and eat it as well (well not everyday anyway...). 

Monday has kicked off okay.

It was actually pretty cold this morning - up early by the heater at the desk working on my study before 6am. And then pretty much all day. Just before I hit the street for some cardio it started to rain - bugger - so did a bit more work and then it stopped.

A 30 min run/jog/walk, then off to the gym (did I mention a few black coffees before this).

Straight to the gym afterwards....

Did back and chest this morning.

Heaps of assisted lifts and back extensions.

BB incline lifts (4 sets) SS with abs (decline sit ups)

4 sets of cable rows SS with 4 sets of Pec Dec

4 sets of Chest press on the machine SS with 4 sets Lat Pull down.

Food

Back for a protein shake - PVL - my favourite as with ice it comes up superthick in the blender!

Then an hour later: Meal 1: Egg omelet + oats

During the day:

Meal 2: Beef salad,cottage cheese, flaxseed oil, apple, hot chocolate

Meal 3: 3 eggs (hard boiled) + hot veges

Meal 4: Chicken salad + flaxseed oil and cottage cheese

Meal 5; Protein drink, piece of fruit

Veges etc and maybe a few coffee, and hot chocolate during the day.

Easy walk at night.

Today is Friday and I have made it a non-gym day. I am resting up my body and eating a bit more today. Actually I have eaten several protein bars so far - every now and again I just love a couple - and can't resist a few Horley ones. God they are good!

Normally Thursday is a rest day but I have had a few projects on the go this week- so figured I would go to the gym yesterday, finish up those projects and then have a more flexible day today. I am getting my head refocused again - at the top of my list is my Thesis. I have been working on it this morning - it feels great. It is due at the start of Nov - so not many weeks to go. I feel excited but stressed.

I went for a walk early this morning and since then have been studying, tidying up a few emails and had a break to give the house a quick clean. A clean house means a clear mind ! I always feel so much on to it when the place is a bit tidier.

I did a good arm workout yesterday at the gym - lots of side, front and rear delt sets using both DB's and then cables.

I have also been including a few more ab exercises now. Earier in the week I used one of those 1/2 balls that you lie down on and do crunches. To be honest I always thought they looked a bit naf so never used them. But one of them was handy so I tried it out between sets and actually it was pretty good. So have added them to the mix.

As there are a few lying around the weight areas at my gym they are good to add between sets so by the time you have finished another work out it is easy to have added 50 - 80 crunches to your workout as well.

Below: see the 1/2 blue ball at the front of the photo below - well that's the thing I now do crunches on...

The weather is improving here all the time after the storm of late. It has been raining this morning, but the sun is out again - yahoo. We have been lucky in the Naki- it has been bad but nothing like the scale of weather in other areas around the country.

Today (Sunday) was an easy day - a walk first thing this monring (45 mins) before breakfast.

I have to admit it was an EASY walk as on Friday I felt good in the gym and decided to add an extra leg workout.

Legs for me are normally done on Tuesday but I have to admit that as I have been busy and also as I go before breakfast, sometimes my leg workouts may not be as grunty as they could be.

Sometimes I do heaps of leg extensions and curls and don't get down and dirty with the squat machine or the leg press. I don't know what it is with those babies but you really feel them 2 days later. So they have to be done.

So on Friday I felt quite good and thought I would give my legs another blast.

After a 2 light sets on the leg extension and leg curl machine to warm up the joints - 25 reps each - I moved to the leg press machine - supersetting this with decline abs (or is that incline abs? - - the one's where your head is lower anyway!)

I then moved to the squat machine - and supersetted this with seat calf raises.

Finally I did drop sets on the leg extension machine supersetted with leg curls.

So it went like this:

Leg Press - 6 sets - but last set was a drop set - so worked out to be about 8 sets

Decline abs

Squat Machine - 4 sets

Seated calf - 4 sets

Leg Extension - 3 sets - drop sets starting at around 39kgs and just going down the rack each time

This is supersetted with Leg curls (3 sets).

It doesn't seem heaps - but it took about 50 mins total.

It felt good, and even the following day (Sat) I felt sore but not too bad. But by Sat night and this morning (Sunday) walking was quite painful - so I know it was good for the legs.

Last night, the rain eased and I slipped out for a walk before tea - BIG MISTAKE. I got half way around and it absolutely pelted with rain. So heavy - thank god it was dark as I noted that everyone except me seemed to be out and about - some were in cars but no one was walking ....

Diet has been pretty good. Today I had a few slices of bread at lunch time (I only do that once a week or so) but other than that, carbs have been oats and a bit of fruit or maybe kumera.

Right now it is time for a protein drink, than I may head out for a second walk before ending it for the day. I am trying to do cardio twice a day - first thing in the morning (but less cardio than I used to do) and then something easy before tea at night. I am finding it is a good stress release and it also gets you out and about instead of risking curling up infront of telly with the munchies.

The weather continues to be crazy. A few weeks ago it was hail and sunshine.

Here is hail on my lawn....

Now it is just rain, rain, rain. So back to my trusty treadmill ....

Work has been really busy - so running your own business, maintaining client deadlines and still studying, writing my Thesis, training, eating clean and trying to be a good partner as well can be hard without something slipping....but hopefully I am getting through everything. I feel like this afternoon I am just getting back on top of things - and if I get up really early in the morning and just work on my Thesis I will feel like things are starting to get back on track again.

I have managed to maintain my gym workouts - but I have been going early to the gym - before breakfast and I am worried I am losing muscle mass. I got on the scale and it is 57.4kg - that is getting a bit light for me and I don't think I have lost fat!

I have invested in some protein powder again - and maybe next month will get back onto some creatine. I should really change my workouts to later in the day but to be honest - doing it first thing is easier with my work schedule - and as I am not competing then I can be a bit less worried.

Today's has panned out so far like this:

5am - work

6.45am - treadmill - walking for 45 mins (it was pissing down with rain outside!)

7.45am - head to gym - do triceps, biceps, shoulders.

9am - Protein shake

working.....

11am - egg omelet

12 noon - oats - cooked as porridge

(the oats should have been just after the omelet but I was frantic on a client deadline - due at 12 noon - so it had to wait ! By this time it tasted really good even though it had been sitting in the microwave since 11am!)

Walk - the sun came out for a wee while and I just couldn't resist stretching my legs

back to work, appointment

2.45pm - 200grams chicken, cottage cheese, flaxseed oil, salad + apple

Caught up on all sorts of work and study things, and even tidied up. I have done that for ages! I even managed to give the bath a quick clean!

5pm - munched on some veges

- it is now going on 5.30pm and I will cook a couple of hard boiled eggs in a few moments.

Tea will be a repeat of lunch (I still have some cooked chicken in the fridge)

Last thing tonight will be a protein shake and a small piece of fruit.

This afternoon has been great.

Tomorrow is a non-gym day although I will squeeze in some cardio in the morning. I plan to get up early and hit those books again.

It is raining and windy today - the weather is terrible. I have a cold sore  - for some reason I often get a cold sore when life has been busy and the weather cold. But the fire is going which is great. I went out for my walk early this morning, so cardio is done. It is the weekend. I have sort of caught up with my work so I can curl up on the counch without too much guilt.

Training has been okay. For ages I haven't had any protein drinks - I have had real food instead and kept to this for about two months - but just lately I have felt like having them again. They taste great. I have to admit it is nice to ave something more sweet again. The interesting thing was when I replaced them with things like chicken, it was good but I did notice I was using more salt in my diet. It was as though I replaced sweetness with salty - and too much saltiness was also not great.

Diet yesterday was as follows:

1. Protein drink

2. Omelet + oats (1/2 cup - cooked)

3. Salad, cottage cheese, chicken, oil + green apple

4. 2 eggs (whole - hard boiled) + veges + 100 gram kumera

5. Salad, cottage cheese, 100 grams beef, oil

6. Protein drink, boysenberries (handful)

Workout on Friday was abs and shoulders. I did a run - 30 mins up and down the streets and hills by my house then off to the gym for that workout. This was first thing before meal 1.

Work during the day - it was busy with client projects. Then a walk in the evening before meal 5.

On Sunday it was a treat breakfast. I don'tgo out that often but every now and again the BF and I go out for a smorgesbord meal - yummy ....the full thing.

Life has been really busy the last few months but this was a good weekend and it was nice to just go out and enjoy a bit of normality.

The food is the normal breakfast fair but when you don't eat it that often you really appreciate it.

I had cereal, fruit and yoghurt, followed by baked beans, scambled eggs and poached egg, plus a bit of sausage and hash brown. this was ended with two pieces of toast - one with raison bread and ther other whole wheat with peanut butter smeared on top. God - i feel the vibes come back over me again just writing it all down ....yummy.

Lunch was nice as well - I was back home but had some salad with egg followed by two pieces of toast and cheese. After that it has been back to more stricter eating again. In my mid 40's now too much stuff just gets on the stomach and never leaves ...

Monday i was back on the treadmill - did an hour plus my 45/mins/hour at the gym.

Today - did 45 mins on the treadmill plus 45 mins doing legs this morning (heaps of leg extensions - super sets today.).

I have been on the treadmill doing cardio as the rain has been horrific here - real heavy stuff and heaps of thunder and lightening. Rally crazy. The other weekend we had heaps of hail. Then the sun comes out for a short time - you go outside, then it gets thundery again and hail and lightening strikes.

I went walking the other day - it was lovely and then it hailed half way - luckily I was by a bus shelter so stood in there until it eased! Freaky.

Diet-wise: Yesterday:

1. Egg omelet (5 whites/1 full egg) plus onions, 1/2 cup oats with cooked with cocoa poder to make it chocolately.

2. Salad with beef and cottage cheese, oil/vinegar etc, green apple.

3. Chicken (200 grams) 100 grams potato

4. Salad, oil, eggs (5 whites/1 full egg).

5. Chicken, apple, 2 drinks hot chocolate (made with cocoa)

Heaps of veges, black coffee etc during day time as well. I admit to a carrot fetish ....goodness knows how many of those things I am munching a day.

The week started well. Monday I felt awesome. Tuesday (and this seems to happen alot on Tuesdays!) I felt like crap. Energy down, body sore and tired and as I had done abs and chest in the last few days I wasn't sure whether I had DOMS or a stomach ache and/or my asthma playing up (ie sore chest).

But today - Wednesday I bounced back. Did a nice run this morning - a good 45 mins pre breakfast, followed by a good gym workout. I did abs again plus triceps, biceps and tops of my shoulders.

My workout this morning was as follows:

Abs - 500 crunches (I know there are critics of this but heaps of crunches work for me)

Decline sit ups and side twists.

Then the rest was supersetted as follows:

DB curls 7.5 kg

hammer curls 6kg

BD Shoulder Press 12.5kg

(4 sets) - yeah - I know I am not that strong but hey I work the muscle. And these sets are done without stopping.

Cable bicep curl

Shoulder press on the machine

Tricep dips  - off the bench

(4 sets non stop)

DB curls

Triceps kick backs with a light weight (3kg)

Shoulder Press on the machine again

(4 more sets non-stop).

So that does it. Takes 50 mins, and then back home for a shower and breakfast, then a day of work and study.

Dietwise - yesterday went somewhat like this:

1. Oats (1/2 cup uncooked - made into porridge)/egg omelet  with onion(1 full egg - 5 whites)

2. Salad, beef, cottage cheese, flaxseed oil dressing. Apple

3. kumera (100grams)/chicken (200grams)

4. Egg salad (1 full egg/5 whites), salad, flaxssed oil

5. Chicken (200grams), apple

Heaps of veges during teh day, plus coffees and some hot chocolate drinks (far too many but at least it is non sweetened cocoa).

Today I feel so great.

After several months of stressy projects and trying to juggle everything - some things are finally easing. It is like a weight off my shoulders. Suddently you get your time off back, you can relax without that wound up knot in the stomach, have a nice weekend breakfast and read the paper (on the day it came out). Just the simple things of life ....

When I interviewed bodybuilders, this is often feel they have when they finish a comp. Suddenly you have choice - whether to do cardio or not, what to eat, how to spend your time. It is like getting out of jail someone jokingly said - while others have said that they wake up the next day and feel perplexed what to do with their day - after months of being so regimented, so defined, then what do you do when you actaully have choice? (c....hoice which everyday people take for granted).

My Thesis is progressing - I admit it has taken longer than I thought - gosh like another year than expected ! but there has been so much to write and so many changes - as so much came out of it. (NB: I have done an update on this in my Research section of this site for those interested).

Today's schedule:

Today, after reading some of my study stuff in bed, I got up, jumped on the treadmill - which I haven't done for some time, as I have been doing more outside cardio. I was pleased to find that my hour of fast walking went well - so my fitness and energy levels must be okay.

Body-wise - the muscles aren't too bad, but the stomach is a bit softer and bloatey than I would like.  I have been eating clean - but I admit to a major binge on Thursday - I just ate heaps and heaps of protein bars during the day - god knows why - hunger, emotional eating who knows...

Despite the work load in the past few months I have maintained my training - gym 4 times per week and cardio everyday in some form. I find that if I keep this up, in its own kind of way I feel better - somehow more in control of my life, even when everything feels so full on.

This is my typical weekly schedule:

Cardio

Monday - Saturday - always something pre-breakfast, but what I do will vary. Anything from 30 min run to 50 min run, or a walk 45 mins - 1 hour. I may also do an easy walk in the evening, just to wind down. Bundle up and go for a walk amongst the wind and rain!

Sunday is an easy walk with my partner. This is special time - as when everything is so busy in life you can lose touch. So on Sunday - early'ish - we go for a walk and then read the Sunday papers and have breakfast. This is our weekly date ! I put down my study, work or whatever, and he doesn't go fishing with his mates - this is our reserved spce amongst the craziness.

Gym: I like to go 4 days per week and my workouts are normally split like this, but it can vary.

Mon: Back & Chest, plus some abs

Tues: legs and calfs

Wed: Triceps/biceps - maybe shoulders

Thurs - off

Friday: Abs, shoulders (side/front/rear) + some catch up stuff.

Lately I have been thinking that it is time to increase my abs workouts again. I have eased off lately with everything happening. But they look a bit soft (yeah I know some is fat!) but this year I hit 45, so keeping those abs as firm and tight as I can becomes increasingly important! (I wish it could tighten those face muscles too!).

Here are some recent pics from my leg workout. I tend to do leg extension, leg curls (super sets), followed by leg press and squats (or maybe DB walks up and down the gym). In between this I do my calf exercises - my fav being seated calf lifts.

Life has been busy lately  trying to do study, work and maintain my workouts. It is tempting to let one go.  My usual schedule is to get up early - work at the computer for 30 mins - hour, then get out and do cardio (30 min run) then straight to the gym (sorry but no breakfast!), then back to work and study. A few minor breaks during the day when my brain just complely fuzzes over. As I do everything at home I can put the washing on or something. Then back to work. Last night - which was pretty typical, I worked until 7.30pm. I tossed up whether to just curl up on the sofa, but I did get out for a walk - bundled up and hit the streets for 45 mins. Back for tea and bed.

Wow the exciting lives we lead.

The body isn't too bad a present but a bit soft around the middle.

Yesterday at the gym was my back and chest workout.

Assisted chins/back extensions

Incline Chest press + some decline sits for my abs

Cable Row + DB Press

Lat Pull Down + Pec Dec

The  some cable work on the chest, followed by some cable work for the back.

Diet:

Heaps of black coffee during the day - this is really bad at present! (and I have added back artifical sweetner which isn't good - my stomach feels a bit bloated from it all)

Kumera/chicken/heaps of raw carrots to much on

2 hard boiled eggs

Salad, cooked liver and cottage cheese (!!), flaxseed oil, apple

Kumera, chicken

Salad, oil, eggs

Chicken + apple 

Several cups of hot chocolate during the day -this is straight cocoa powder (unsweentened + some artifcial sweentner added).

Okay - time to hit the streets for my morning cardio.

Life continues to be frantic but I get strength from setting goals, achieving them and trying to stay focused.

I have a white board on my offcie wall and every week my goals for the week are written on them - broken down into what needs to be achieved each day.

I also have a diary with my hourly schedule and appointments as well as my training diary with my gym workouts.

Here on my web site, I also like to write up and reflect upon my week as I write this. If other people like to read it, then that is great - but doing this also keeps me motivated and accountable.

I enjoy adding Maria's weekly count down to this web site. I am inspired by the strength of others - and when I have time I also check out the on-line diaries of other bodybuilders.

Bodybuilders tend to be very regime oriented people - you have to be - or become one - if you want to compete. This came though in my research.

Some people view the focused nature of bodybuilders as a form of obsession.  But I think this can be a subjective assessment.

People who do well in the world often do strive harder than others. They push the envelop. And one of the reasons people do bodybuilding is to explore their own boundaires and potentials - what they can achieve when they really push themselves - physically, mentally, emotionally, socially.This experience often translates into other areas of their life - work and life more generally.

Competitive bodybuilding is often considered by outsiders as simply a pursuit of bodily perfection - but often it is about so much more. It can be personal, a form of self-discovery and a means of personal development.

Well that's my philosophical thinking for tonight.

Back to pragmatics - this week has been a shocker weather-wise. This morning I tried to dodge the rain, but to no avail. I got wet through but fortunately I had a hot shower when I got back and lit the fire - a perk of working from home. Tonight i went for a second walk - no rain but a horrible wind. I can't say i enjoyed it but glad I braved the weather again and stretched the legs.

Diet wise today:

1: Chicken/Kumera

2: Chicken

3: Lean beef, cottage cheese, salad, oil + protein bar

4: Chicken, small bit of kumera

To come

5: Egg salad

6: Chicken, apple, hot chocolate

Today I have eaten a bit more. The added meal 2 chicken plus the protein bar with meal 3, but some days you just need that extra bit of fuel - just keep it clean. 

No gym - thanks goodness. I did a good leg workout earlier in the week and I am still paying for it. Tomorrow it will be arms and abs at the gym.

I woke up this morning to pounding rain. Like any mortal I lie there in bed wondering whether I really want to go outside - and do some cardio.

But then I know I will feel bad later - physically and mentally.

So I went out and went for a run. It was great. I still feel pretty good.

What I find is that when it is dark - like it often is when I wake up - it can be kind of nice out there in the dark - with the street lights in the rain. Early in the morning - Sunday before 7am, it is dark, pissing down with rain - I wear shorts because although it was wet it wasn't too cold - and not too many people were out - as sane people are inside, in bed.

The other real benefit is that you can look as horrible and wet as you want because it is dark - so no one really sees you. I loved it.

It was great being out there - once I had made the decision and then hit the street. There was no wind - which was brilliant - well not much and mostly, on the way home it was behind me. Great.

Then I came home, had a shower and felt set for the day.

You feel quite chirpy - almost superior - while others shudder away like wimps. Hell I have been out and about in the rain - so you feel somehow stronger inside.

I had better hold onto this thought because it makes up for those days when I feel like a wimp myself and barely make it through my workouts!

Above: Now this photo was taken a few days ago in much nicer weather!

The week I have had has been pretty good. Not many diary updates as life at this point is busy as I juggle study and running my business. I have maintained my workouts - so feel okay. A bit like a machine at the moment.

Today - diet wise - I had some bread - I have a few slices on Sunday's with cheese and sugar free jam.

Meal 1:Breakfast this morning was oats and egg omelet.

Meal 2: The bread was with salad and more eggs at lunchtime.

Meal 3: Now I am doing to have some chicken and kumera for my third meal.

Meal 4: Tea tonight wll be salad and lean protein with a final meal of

Meal 5: Chicken and an apple before bed.

As I write this it is still raining outside - unbelievable weather - water everywhere. We may be set for a few days of rain to come.

Another week has flown by. Usually I like to do more regular updates - but life gets on top of you. It is nice however to take a few moments to reflect.

As I write this it is Sunday morning - early - still dark but light coming through the darkness. Nice and quiet. I love this time of morning. I am having a coffee and will then go for a walk with my partner, who is probably lying in bed watching TV. He doesn't walk for cardio - but puts on his gumboots like a Kiwi bloke and we go for a wander through the bush on one of Taranaki's nice walkways - which is hard to believe it is right here in the city. If you walk to the end (whch I do when he isn't there) it comes out at the sea. Wonderful.

Like most BB'ers I have been juggling work, life and working out. Years ago, when the pressures hit, it is so easy to sacrifice the workout - but I keep it in - even if I have to get up really early. It sets you for the day.

The other week, I caught up with friends - Maria Dunlop (her profile is featuring on this site) and Cheryl Newport (Former Figure Champ from years ago). It was nice to talk BB'ing, life and girl stuff ...not to mention that it has been years since we talked and we have all grown more ahhhh mature.

Above: Cheryl, Maria, Me

Yesterday I jumped on the scales. I don't do this much at all as these thing play with your head. Especially as a week or two ago I had a major binge attack. But I thought what the hell - what's the number sitting at right now?

57.6kg - quite light for me! So now I am not sure if I am happy or not - happy it has gone down - so I haven't got fatter...or disappointed it has gone down - am I losing muscle? There is no pleasing us people!

Workouts have been reasonable good last week, and diet okay. I have been having beef a few times a weekagain (I slipped recently) and that always makes me tired. It is amazing how some red meat a few times a week really lifts energy levels. I love mixing it with some cottage cheese, salad and oil dressing for a great lunchtime meal.

Diet yesterday:

1: Chicken kumera

2. Beef, cottage cheese, oil, salad, apple.

3. Egg omelet, tomato

4. Chicken, kumera

5. Egg salad, oil

6. Chincken, apple, hot chocolate 

Okay - what to write today?

Thought I would just pen my day. So a day in the life....

Today Saturday - panned out like this:

5.30am - work on the computer - study, emails

7am - hit the streets for a run/walk

8am - back from cardio - jumped in the car to get groceries - down to PackNSave for a weekly supply of chicken plus other stuff.

9am - back to do work. Munched on some veges and had a few coffees, then a break for breakfast.

1st meal: Chicken/kumera - It sounds crazy but I like eating the stuff even for breakfast. Hot chocolate drink (heat up water and cocoa powder plus some sweetener). Had a read of the newspaper.

Below: I cook up chicken on the grill for a few meals at a time - eat some hot then put the rest in the fridge for my next few meals.

10.30 - back to study

12.30 - okay I admit I crashed on the couch for a wee snooze at this stage.

1pm - back to study

3pm - late lunch - where did the time go?

2nd Meal: Egg salad, flaxseed oil, apple

Watched some TV and caught up on other things like making the bed, and pottering around. Actully I can't remember what I did ....ahhh yes - I watched Project Runway which I had taped from last night....

5pm - another meal - tuna, cottage cheese, some veges

5.30 - sort out study and work for tomorrow - life is frantic at present so have to keep on top of my PhD plus commercial clients as I run my own business.

At this stage I was dying to go out for a walk but it is pissing down with rain - so jumped on the treadmill.

As I write this I have just got off the treadmill - having done a quick 30mins - sweat is rolling off me - partly because of the cardio but the reality is I have had the fire going all day, so when you have a treadmill in the house in that heat, it doesn't take much to perspire!

Now I am going to crash on the couch, sort out a bit of paperwork in front of TV, then have tea.

This will be the same as lunch but minus the apple.

Finally late meal - I will have some chicken and an apple, before heading round to the BF's place.

Well that's me for the day ....

Saturday was a bad day. I had a major binge attack. I haven't had one since my comp days - years! What came over me I have no idea - may be stress, maybe hunger, maybe that time of month, maybe other deep seated emotional things who knows - but it happened. The good news was that I didn't go to the Shop and stuff myself bingeing with packets of biscuits or go to the takeaway shop - I have been there, done that in post-comp blow outs.

On Saturday I just rummaged through my cupboards mainly eating protein bars - wonderful chocolate ones (they are like eating moro bars these days), and toast with cheese. It wasn't like big big time binge stuff, but definitely a step beyond having a bit extra to eat.

By Saturday night I had had enough and wanted veges again. And on Sunday it was nice to eat normal again. You actually don't feel great afterward.

So it was good to get back to basics on Sunday, and funnily enough my body looked good (well the biceps did - not the stomach!). Really nice and full.

I didn't jump on the scales - I haven't done that for ages and certainly don't want to beat myself up after my Saturday attack!.

Monday was a non-gym day due to the public holiday (my gym is closed) but yesterday (Tuesday) I had a great leg workout. So maybe everything has a reason and is good for you!.

My workout went as follows:

Leg extension/leg curls - 2 sets of each to warmup - light weights.

Leg Press - 6 sets

Seated calf raise - 10 sets

Squat machine - - 4 sets

Walking lunges - up and down the gym with DB's - 3 sets

Leg extensions - with drop sets - 3 sets

Leg curls - 3 sets

Work has been frantic - I have been up working at my computer, and will now head out for a run before the gym, and then back to study/work again. Train hard

Today I was thinking about foods I used to hate - used to almost gag on and now I quite like. Is this a BB'er thing? Becoming less sensitive to taste and regearing your tatse preferences around foods anyone is thier right mind would think is repulsive.

I mean years and years ago I would have thought that eating a bunch of egg whites with a yolk was repulsive, not to mention protein drinks (with water!). Now I do it without thinking and I love oats for breakfast. In fact I miss them when I don't have them. I also remember just about gagging on a premade up EAS chocolate protein drink - now I can swing those back no probs. I can even eat an Aussie Bodies HPLC Protein bar (although not the chocolate flavour!) and think they are okay - and I meant they are pretty bad ...but now I have not only become used to them but quite like them.

Why do we become like this?

I think the turning point for me was when I first competed. I moved past the state where I judged food on taste and became so hungry towards the end that I was just grateful for any kind of food.

A bit like being on a desert Island where there is no food so you are just grateful to eat the bugs.

Then after that I was just able (and grateful) to eat plain BB'er fuel-like foods. I was forever changed.

People would ask me when was I going back to normal eating' - but I never did. I did binge out on fast food and even today I love going out to breakfast - but mostly I just eat BB'er food. It becomes 'normal' and that becomes, for some reason, your favourite foods. Maybe it is a mental thing. I donlt know. But I 'enjoy' eggs, oats and even yesterday I felt like something 'nice' so ate a few extra protein bars - that was what I wanted.

That does not mean it wouldn't be easy to slip back into bad eating. At Xmas I ate yummy food - and I remember thinking that it could be easy to carry on with this - roast meals at night, pudding - so maybe it is about habits as well. Anyway ...that is the deep stuff for today!

Yesterday, I worked out my arms, after an early morning run. It was not a great workout. I was pretty weak - so came home to a hot shower and ate a bit more during the day - a few more carbs and a couple of Horley's protein bars - yum.

This was how my diet was yesterday:

1: Chicken + kumera (200grams)

2. Protein bar

3. Salad, aggs, Flaxseed oil, apple

4. Protein bar

5. Salad, eggs, flaxseed oil

6. Chicken, apple

Today (Thursday) - no gym - but off in a few moments for a nice early morning walk. Train hard ! 

On Tuesday I had a great leg workout - heaps of leg press, lunges and ending with supersets of leg curls and extensions.

On Wed (yesterday) I felt sore and today (Thursday) - thank god I don't have to go to the gym - but I am heading out for a walk in a few minutes. Right now it is still really hurting on the tops of my thighs - and around my home are hills. I feel like I have a cork up my bum when I go uphill - but it is good to know I have given my muscles a good session. LOL.

This week I am tackling the things which need doing with a much better frame of mind. My 'kick in the pants' speech to myself is still holding firm.

In this world it is always nice to take a few minutes to feel sorry for yourself, but you can't dribble on like that. (and Women can be notoriously bad....). You have to toughen up - take control. You can change many things in life by simply your own mindset. People may think that doesn't change reality - but I disagree - reality is what you choose to make it - it is about the eyes through which you see and engage in life - and everyone's reality is different. So it is up to you to create yours - i.e. the half full glass or the half empty one sort of scenerio.

Anyway - anough deep stuff. Time for a final coffee (I am onto my third!), then time to hit the streets. I love the early morning walks. The darkness and the morning light coming through, and then birds and lightness. I feel good to be alive and living in this country.

This is where I will be heading - a photo from my window ....

Monday got me back on track, and today (Tuesday) I am up early with a good mindset as well. Will head out for a run in 45 mins or so after some work at the computer and a few black coffees.

After my fat attack in the weekend, I got going yesterday - worked hard and quit dwelling on the negatives and the flaws.

Bodybuilders are notorious for that - especially when in the throws of comp training. They forget (or can't see) how great their bodies are - they are focused on the flaws, the imperfections and the uncertainties of their bodies. When our bodies are at our best - we are at our harshest - it is the eyes through which we see our bodies at the time, but also I suspect bodybuilders are often quite perfectionists in their personas - which makes us all the more harder upon ourselves.

Anyway, not that I am competing at present, but just thought the observation was pertinent.

Yesterday I did a good run first thing in the morning, to speed up the metobilism, then hit the gym for a back and chest workout.

Unassisted chins/Back extention

BB Inclince Chest Press SS with decline sit ups.

DB Flat bench press SS with Assisted Chins

Cable rows SS Lat Pull Down

Chest press machine (seated) SS with Pec Dec

The day was filled with computer work, and my meals went like this:

1. Chicken, kumera + veges to munch on

2. Egg whites + mushrooms

3. Salad, flaxseed oil, liver (thought I had better get my iron levels up again!)

4. Chicken, kumera

5. Salad, Eggs (1 full egg/5 whites), Flaxseed oil

6, Chicken, apple

Cooking eggs:

Not sure how other people cook their eggs but I am into speed and haven't got time to do the nice pan thing unless it is the weekend. I am into function - so I just put 5 whites plus 1 full egg into a microwave - (I may add some spinach or mushrooms), cook for 45 mins, then stir, do another 45 mins then stir and a final 45 mins.

Then I eat it either out of the microwave container (as it is just a rubber ball like thing anyway!) or chop it into my salad.  The photo above is how it looks coming out of the microwave.I eat it like that - LOL!

I think most women have a pair of fat pants. These are the ones you put on when you don't feel great about your body. They are usually some kind of elastic banded pair in a dark colour (black is the norm), they are baggy and there is something sloppy and comforty about them. I wore mine today.

The last few days things have not been coming together on my Thesis. I have been stressing about it and although I haven't turned to chocolate yet, I have definitely been doing more eating lately - I feel hungry but I suspect it is emotional eating. They say that you should ask whether you feel hungry, but yes I do, but I think it is also linked to emotions in a way which is hard to tell the difference.

Anyway, the outcome is that I felt bad about myself. I suddently look in the mirror and feel like my stomach is poking way out. I examine my body and interprete any curve as a sign of sudden fatness which has emerged in the last 24-48 hours. At least I haven't jumped on the scales which tends to be the norm with us females when we really really want to run ourselves down.

I needed to nail this one.

My actions today:

1. The best thing is to get my head in a better frame of mind.

I got up early, did some more work and made some decisions about my Thesis  - so feel like I am moving on with that. In other words, sort out the stress - sometimes this stems from letting things dwell on your mind - being indecisive. So deal with it, and now let it go and move on.   

Doing this, helps to fix the emotions - including the emotional eating. In other words, nail it at the source.

2. Tidy up things around the house - it helps to tidy up the mind.

I have tidied up my garden (quickly - as I am not a great gardener), cleaned my house a bit and tidied up my office space (where I do my work).

This makes me feel my organised in my head.

3. Get hungry.

I have eaten lightly today. Ironically, a bit of hunger will do me mentally good (not to mention physically) - it gets rid of that feeling of fullness and bloating.I still have some,but hopefully tomorrow I will feel lean and mean! (I suspect I will live to regret that the moment I feel starving....!)

4. Get a good nights sleep -Set the alarm early - get back into a good regime in the morning.

Having a regime makes people like me feel in control, not only of myself  physically (by going to the gym and doing soem cardio) but it makes you feel in control of your life  generally. It creates a sense of focus, a sense of discipline. When you don't do that, things just don't hang together and you get out of sinc.

Naturally that may not be the strategy for everyone, but that is what I have done today.

Today's other elements included: I went for a walk this morning - and eating today has been as follows:

1. Omelet (5 whites/1 full egg) + some onion. 1/2 cup oats

2. Salad. Flaxseed oil, 5 egg whites + 1 full egg. Some raw veges.

Have not eaten it yet but may have:

3.  6 egg whites + veges

4. This meal will be a repeat of 2

5. Final meal will be a chicken breast + apple.

Tomorrow I should be back on top again ....grrr 

Yesterday (Tuesday) was not a great day and I have to admit Today (Wed) I felt sore  and tired. I lay there in bed contemplating my options - mostly how to get out of doing cardio, being able to rest up and then probably eat chocolate without guilt.

Some days it can be okay to do that - but I also think that starting down this path is the start of updoing - sort of like an excuse mentality - because when it cuts to the chase, reasons to get out of training, eating clean and all those things are not constraints (as they are politely termed in literature), they are simply excuses. People make choices, and you have to own the choices you make.

So I lay there in bed considering this, and asked myself what was I going to do. I decided to get up, have a quick coffee, then head out for a walk. Actaully it was quite nice out. Then I headed to the gym - did a reasonable workout. People sometimes consider this obsessive - you know - just relax, don't go to the gym etc etc - but sometimes by doing this I feel mentally strong because you overcome those inner excuses and front up. ie are you man or mouse?

Coming back home, I built on that feeling by then focusing on some areas in my study which have been quite tricky. In other words, if I could kick my arse and get it into the gym, then I could kick arse and take care of some of these others things I had been putting off.

I admit I did sneek in a bit more food today - wow I just love those Horley's Low carb bars - a scrummy treat - but it didn't deteriorate into a full scale binge of everything else in the kitchen cupboard.

So today I end feeling pretty good. A good nights sleep always helps as well - so will hit the sack early. But bodybuilding has a lot to do with mental toughness and a no-excuse mentality. These are some of the findings which have emerged from my study. If I have time I will write more about it in my research colum - but I also encourage you to read what Maria Dunlop has to say about this and her own battles in her latest update (week 20).

This morning I was up around 5am'ish - got in some work at the computer, then hit the streets for a run around 6.20am'ish, after some ab crunches (400).

It is nice and dark - I did my longer walk/run (good to give the body a blast after the weekend), then straight to the gym (after a change of top and spray of deoderant). By this time it was light and it is nice to see the day get up while out running - sun rising/birds tweeting etc.

At the gym I did back and chest.

Unassisted chins SS with back extension (4 sets)

Incline Chest BB SS with decline abs (these becnhes are next to each other at the gym so it is great).

DB Bench press (12.5kg), some shrugs (just using the same weights) and SS Cable Row for back (36kg) - 4 sets

Pec Dec SS Lat Pull Down (wide) - 4 sets

Chest machine SS Lat Pull Down  - V Grip (4 sets)

Diet today:

1: Chicken 200 grams + kumera 190grams

Plus munched on some veges during the day.

2: 5 egg whites plus spinach (I use those spinach portions - cook them in the microwave and then add the egg whites and microwave a bit longer)

3: Eggs again (5 whites + 1 full egg) Salad + flaxseed oil, boysenberries

4: (repeat of 1) i.e Chicken + kumera

just heading out for a quick walk again, before final meals of day

5: Repeat of meal 3

6: Chicken (200grams) + apple

Yes - it is definitely getting colder and darker. I find it is great getting out first thing to do cardio while it is still dark. It is cold and spooky but at least you can't see the greyness. Monday this week was really cold. I was in Palmy and didn't take my jacket - it was freezing. I worked out at the Massey gym - an hour of cardio on the treadmill before meetings with my PhD Supervisors.

It was great to get back home that night - in your own home with the heater.

Tuesday I was up early for a 30 min run, then to the gym. It was a good leg workout.

I have been doing light weights in the past few months so I am now adding more weight to my squats and Leg Press. I am not that strong - my leg presses are only about 120 kg and my squats around 50/60kg.

I am aiming to boost that up a bit but I am also mindful that at the end of the day I would rather have good form and get a full range of movement with a lighter weight, than try to lift heavy for the ego. My compromise is to add some heavier weights to push myself - then move back to lighter weights (when then feel soooo much lighter!) and focus on really working the muscle range.

Wed was a longer run, followed by an arm workout - triceps/biceps and tops of shoulders.

This included a ss with bicep curls, hammer curls, shoulder press and tricep pushdown - all with DB's.

Followed by BB bicep curls, skull crushers and shoulder Press (with the machine)

Finally arnolds, dips and DB prechers.

Thursday I had the day off from the gym but went for a long walk first thing before breakfast (in the dark of course)

Friday, as I had clients meetings first thing, I did an early run and then went to the gym for a quick workout a bit earlier than usual. That day I did abs - I try to do a focus at the gym at least once per week, after that it is a matter of including them in most workouts e.g. 3-4 sets of crunches at most workouts.

On friday I did 500 crunches, 3x15 decline sit ups, and 3 sets of side abs.

I also worked my shoulders - sides, rear and front, plus did some extra back exercises.

So that was this week at the gym.

This is where I work out. My gym has just moved into a warehouse. It has the basics, nothing fluffy but i like it. Lots of free weights and a good feel to it.

The last few days haven't been great. Everything was going really awesomely there for so long - but had a down day on Friday - really messy and haven't bounced back. Just getting stale.

I had a wee diet splurge - nothing major - but for someone like me I usually pride myself on being pretty good. I was cold, tired, hungry and just felt weird -  Like I needed TLC - so had a couple of cheese sandwiches - wow they tasted so great ! I grabbed some frozen bread out of the freezer,threw on some cheese slices with marmite and chucked them into the microwave - the cheese came out like gooey rubbery stuff - disgusting but it was like yummy comfort food.

Today - Sat had been an easy day body wise - an early morning walk - about an hour - but working hard on my study. Feeling a bit stressy about it,

Tomorrow I head off to Palmy - a few days away may make a difference.

 food today was as follows:

1. 6 egg whites, 1/2 cup oast - cooked

2. Chicken + salad + flaxseed oil

3. Chicken + kumera

(to come)

4. Egg salad + flaxssed oil

5. Chicken + fruit (e.g apple etc)

I jumped on the scale - everything was up - 59.4kg - but what the hell. I kind of expected that. I was in a beat me up mode. OKAY - time now to get my shit back together and stop being such a sorry arse.  

ANZAC weekend was a HUGE garden tidy up. So much for getting it done in a morning. It took two days - Friday and Saturday. Just as well I didn't know that to start with.

Went out to breakfast on Sunday to celebrate - I haven't had a treat meal for ages. So a yummy full meal - muesli, fruit, yoghurt; eggs, baked beans and bits of bacon, sausage and hash brown; followed by 2 pieces of toast (with peanut butter). Scrummy.

So  it is back to the gym. Ironically (or predicatably!) Monday's workout was good. Probably full of carbs - that's why!

Here was Monday's schedule (yesterday):

Treadmill - 1 hour first thing in the morning

500 crunches

Gym - Back/Chest

Unassisted Chins SS back extension (4 sets)

BB Incline bench  SS Lat Pull down (4 sets)

DB Bench Press (Plus a few flys) SS Shrugs SS Cable Row (4 sets)

Pec Dec SS Machine Chest Press SS Wide Lat Pull Downs (4 sets)

The Pec dec is done to failure but the others are lighter weights in the final set.

Diet - needless to say - has been reigned in again - back to clean eating.

Okay - must head out now for a Tuesday morning run - 30 mins. Train hard.

Today (ANZAC day) my gym is closed - so I squeezed in an extra day at the gym yesterday (normally my off day). Workouts have been pretty good. Yesterday was abs, shoulders, back - a catch up basically on parts that need work.

I also got in some cardio - morning and night walk with a bit of running in places. I am thinking of upping my cardio intensity a few days a week. I enjoy walking and a bit of running but there have been good things said about the HIIT stuff - so may try it out.

Today, with the gym closed, I have decided it is time to hit the garden. I have a huge bin - and the garden really needs doing. It will give me some exercise - and it is something I have been putting off.

So this morning it was up early - checking emails, a bit of work. Then, instead of cardio - I cleaned the fish pond. (I still have one fish - amazing!)

Just had breakfast - 5 egg whites/ 1full egg plus 1/2 cup of oats (cooked as porridge).

Hopefully will have the garden done by lunchtime.

When I competed, things like the garden and housework got forgotten. I remember after my last comp sitting on my balcony looking att he overgrown garden, and the cob webs in my house thinking wow - other things really slipped! LOL. I have heaps of respect for those who manage to hold it all together.

Maria Dunlop has been training hard and putting her updates for all to see on this site. Please get behind her and her efforts. It is great for BB'ing to be put to good use. Her story was profiled in our local newspaper. We need more good news stories like this and the successes of our NZ BB'ers.

This weekend there was a huge dump of snow on Mount Taranaki. This is the sign that cooler days are on the way. Bugger. The wind felt cold in the morning first thing and also in late afternoon - although it warms up during the day. I hate winter - you just want to curl up on the couch. So the plan is to get out first thing for cardio (I don't mind the dark!), then get to the gym before I make excuses.

This weekend was quite easy - mostly walking - no weights.

On Sunday I had a couple of slices of bread with low fat cheese and jam - other than that, I have been eating clean - chicken, kumera, veges, small bit of fruit, some oats in the weekend.

This morning - Monday - t was a walk first thing.

I have measured my walks (got in the car and turned on the measuring thing) .

Walk option 1: 4.8 km (is that 2.58 miles for us oldies?)

Walk option 2: 6.1 km  (3.28'ish miles)

These are my two road walks I often take - one is a bit longer than the other - so it depends on my mood and time I have. Both have hills.

This morning I got up early - did some study/desk work at about 4am, then 7am went out (after about 5 cups of coffee) for my walk - the shorter one. Then straight to the gym.

Gym this morning was back and chest:

Unassisted chins SS Back extension

BB Chest SS with decline abs

DB Press (flat on bench) SS with Cable Row and Shrugs (4 sets)

Lat pull down SS Pec Dec

Cable Row SS Lat Pull Down SS abs (3 sets to finish)

This took just over an hour.

Breakfast was chicken and kumera. I cooked 200 grams on the grill plus two more breasts to put in the fridge for later.

Okay - back to work now .... 

Yesterday (Wed) I was a bit tired - walked in the morning plus night and did an arm workout. Usually first thing at the gym, even on an empty stomach, I am not too bad, but this morning I was lacking in energy.

Workouts was as follows:

BB Bicep curls SS skull crushers then shrugs (4 sets)

DB Bicep curls, followed by hammer curls (with a l