Yahoo!

I submitted my latest version of my PhD - for months when I am not working (earning money) I am studying and writing my Thesis - it feels never ending - everyday is full on - and then getting up early to get to the gym and do cardio on top of that.

Life has been mechanical, functional, and sometimes, you just want to curl up on a couch and do absolutely nothing. That is what I have been doing this afternoon. Just sleeping.

I read an article written by a top ballet dancer. He said he would walk pass cafes on Sunday morning, on the way to practice, still feeling so sore from dancing the day before - and would see people sitting and drinking their lattes - he said he was jealous - not because of the lattees but because they got to just 'sit'. He is constantly focusing on his goals and working on his dance practice. Always sore and tired, but on the other hand, not wanting for a minute to give up on his goals and passion.

I think bodybuilders training for their comps can be like that too. I also know from my research that when people finish a comp they suddenly have this time and freedom they did not have before - a sense of bliss but also craziness about what to do with it and how to suddenly engage in life without the immenseness of goals and the strictness.

Bodybuilders talk so much about the lead up to comps, but we sometimes don't talk enough about what ahppens afterwards.

Anyway that my academic soul searching dribble for the day.

Training:

I have made it to the gym every morning - adminteedly some workouts have been better than others.

Monday:

Morning - walk/run before gym

Gym: Back - cable rows, Lat pulldowns, T-Bar, Bak extension, assisted chins

Evening - walk

Tuesday:

Morning - walk/run

Gym: Legs - leg extesnions and curls (6 sets of each)

Butt machine - 4 sets (boy - do I need that now I am on the slippery slope heaidng towards 50)

Single leg extensions

Evening: walk

Wednesday

Morning - walk/run

Gym: Arms - Triceps/Biceps (heaps of sets like curls, hammers, Triceps pushdown etc)

Evening: Walk

Thursday

Morning - walk/run

Gym: More leg stuff (pretty light)

Evening - no walk - too tired ....

Friday

Morning: walk/run

Gym: Shoulders

Night: walk

Saturday

Walk

(studied all day)

Sunday

Walk/jog this morning

Diet

Haven't been on the scales for a while - not sure of weight but is probably up somewhat. Have been eating clean most days but admit to blowing out a few times with stressy study stuff.

On the good side, the rest of my diet is structured.

Morning: oast/protein powder

During day at work:

protein shake;

salad/cottage cheese, chicken, flaxseed oil/veges, kumera and apple (small bit of each)

Back from work: 2 boiled eggs, soup (vege with chicken stock)

tea: repeat of lunch, but no kumera/apple

Finally: Protein shake + strawberries

Staying True ...

In the last few weeks I have buried myself in my work. When I am not working I am studying. When I am not studying or working I am training.

I have been a machine immersed in my goals - as I do not know any other way of achieving things right now. Single-mindedness can work - and for me when things are busy I do not know any other way.

I get up early

Train

Eat my breakfast,

Go to work (take my pre-packed meals)

Come home

Walk

Tea

bed

During the weekend, I get up, walk, study all weekend to complete my PhD.

Then back to work on Monday.

In the next few minutes I plan to go out and get my groceries. But this makes me feel like some animal that pops out rarely from their burrow.

Even the BF has dissappeared, suggesting I call when I am through this period. Basically you become a very unfun person to be around.

I know it will be worth it. Tomorrow my goal is to send off my final version of my PhD - hopefully the examiners will like the changes and then i will be on the home straight.

It has been a hard slog - much more than I imagined. It will be worth it but the social price has been high.

Some days I remind myself - (and promise myself) when this is over, i must take time to:

Breathe,

Enjoy life,

Appreciate the freedom of little things - those pleasures in life which 'normal people' take for granted.

When I see others who have also achieved their goals - and bodybuilders in particular come to mind - I know that behind those glorious outcome is been a story of hard work, and sacrifice.

Seeing the goal posts within reach

Today I can just about see the goal posts on my PhD. i don't want to get too excited as I have felt this way before only to have my examiners say - "hey maybe do a bit more work here ..."

But I am hopeful that this time I am almost there.

Today - after Sunday breakfast I will add a bit more to my conclusion and that will feel good.

Just like BB'ing, doing a PhD is about staying with it. Sacrificing the nice things (like free time in the weekend) knowing that there is a great goal in the end. It is not about being super brilliant. Heaps of people are smarter than me.

The reality is that anyone can do a PhD (or compete in BB'ing)  if they want too, but ultimately not everyone wants to or has what it takes to get through the process.

There is nothing like the feeling of pushing beyond boundaries, and achieving your goals where few people go.

Ultimately achieving outcomes, I believe, has alot about about inner character, mental strength and having passion for your goal (whatever that may be).

The desire and focus to give up short term pleasures, sticking with  your gameplan for achieving you or longer term goal. 

I remind myself when I want to give up ....! Stay with it - it will be worth it.

My week has been busy:

Monday - friday: Full on with work.

Training - up at 5am for cardio, followed by weights at the gym (30-45 mins on a body part)

After work most days, it is a walk.

Lunch is still packed and taken to work - salad, cottage cheese, flaxseed oil, chicken, kumera plus a small apple. Protein shakes.

Breakfast is oats/protein powder and maybe 2 boiled eggs or an apple if hungry.

After work is usually a couple of hard boiled eggs.

Tea is a repeat of lunch but no kumera.

Pudding is protein shake plus fruit (strawberries is my favourite).

Treat days are usually protein bars instead of protein shakes etc , and today (Sunday) - I will probably have bread and cheese plus simple extras. I am not really into fast food - In just love this simple stuff.. 

Well - must go. Sunday I get the gumboots on and go on a bush walk. True Naki style!

MY WINTER MINDGAMES....

The next few months are a real test as the coldness starts to set in. Even as I write this, it is 5.30pm, and the skies are dark, the wind is cold and I am wondering if it is going to pour with rain or not. It is these next few months that separate the men from the boys ...

I remind myself constantly am I man or mouse? 

This type of self-talk makes me toughen up and I hate being one of those excuse ridden "it's too cold out" people.

For me, my workout sessions are in the morning.

The good things about doing workouts then is that in Winter is that you can't actually SEE the cold. It is just ...well ....dark.To me that is not so bad. It is when you actually see greyness, see the wind, see the rain coming that temptation not to go out sets in.

Okay I have to admit it is hard to get up in the morning, but in my head I remind myself that Ihave to get up to go to work anyway - so it is not as thought I get to sleep in anyway.

The other good thing about doing it in the morning is that by the time I get to work I feel pretty invincible. I mean if I can get up at 5am, go for a run, get to the gym and pump some iron in the friggin winter - then I can sure handle anything people throw at me in the workplace. The mindset and attitude crosses over - you feel focused and so much stronger in many other sectors of your life.

The downside of this strategy however,is that by afternoon, I start to weaken. That is a bit of a danger time for me. So I try to scedule my tasks accordingly. My brain power and my attitude is not as strong or focused. Doing the less brain intensive activities are better !!

At home after work, I tend to scedule an easy walk. It takes around 50 mins but it helps me to upwind and most importantly it means I am not crashing on the couch eating.

Today

Sunday was a good day. A walk this morning, getting firewood in my shed (yahoo - have some for those cold weekends now) and groceries.

I have cooked up several portions of chicken ready for my lunches and will pack those soon while I prepare my tea.

I went to Maria's posing practice group this afternoon. Even though the original sessions have finished, the group is continuing to meet.Some participants have different trainers but they just like to do their posing together and catch up for moral support. It is fun. I get to take some pics and also join in for practice myself.

Training

Last week I achieved my goals:

Gym - 5 workouts during the week

Cardio - every morning.

Night walks - I think I did 5 which is a few less than normal.Usually I go every evening before tea, but a couple of nights it was really wet and I had things on after work. I need to watch my schedule carefully as it is so easy to slip out of habit and before you know it I am sitting on my arse every night avoiding going out. I have to remind myself - AM I MAN OR MOUSE?!!!!

Diet - Yes it is clean except on Saturdays when I do seem to eat extra - but the good things is that it is not junk food. I just love the simple things - more protein bars, more wholemeal bread, a few extra slice of low fat cheese.

Well it is now dark. Time to head out and do that walk, then back for a hot shower and feet up. It is not always pleasant doing it, but the rewards come afterwards !!! 

...and guess what, it is absolutely bucketing down with rain - damn. Now let me remind myself - what am I made of?

Finding energy - do more or do less !

Some days I have no energy and can feel really burned out, including mentally. I wonder sometimes how to handle this. In recents weeks I have had some of these sessions - and often I find it is during phases where I  have over committed myself to projects - I don't say no - but you know I don't regret doing that. I enjoy what I do. If I say 'no' then later I often regret not doing something  - I love being part of things, seeing opportunities, acting on them and pursuing ideas. It is an awesome feeling.

But you can get those days of feeling flat, burnt out and starting to regret things.

I don't have the magic answer but often it comes in two forms - do less or do more!

Doing less - For these sessions I have to make a decision - on a particular day I will throw out my routine. It is hard for me. It feels strange and to be honest, I feel guilt. On these days, I may go for an easy walk, but no gym and I just eat what I want. If I have to do some work I try to arrnage fo work at home, do strategy work - no emails, just broader thinking and I love to surf the internet seeing what others are doing in areas that are of interest to me.

Do More and surround yourself with positive, energised people - Today was a classic example. Sunday - I thought to myself, maybe I should do catch up stuff and take it easy. I felt a bit rushed and flat and I had committed myself to Maria's workshop. But going to that workshop was the best thing. People were energised and positive and you return so enthused again. Ready to set goals and achieve things. It was the best legal pill I could have taken to get a rush and a boost!

Below: Getting together with Maria and her group today - what a motivational boost!

The week ahead:

As I write this, I am doing my prep for the week ahead. Eggs are boiling (I love to keep some hard boiled in the fridge). I will eat a couple before heading off for a walk.

I must do my ironing - nothing like starting week with clean clothes etc. Mothers were always right here!

I have cooked some kumera, beans, chicken and will mix them up to make a salad ready for tomorrow.

Below: A typical lunch - in its little click clack lunch box!

Supplements

Currently I am taking superpump and also creatine in this pill format which is working well. I also take a multivitamin. I take protein powder regularly - PVL is amy favourite whey.

Training      

Workouts are currently 5 days a week (every week day morning), plus cardio. I also walk in the evenings - slower.

I admit during the past week I have been a bit tired. I did all my gym workouts but missed a couple of evening walks. I trained in the cold gale force winds earlier in the week and caught a chill. I felt freezing so for a few days I just curled up on the couch at night !

Goals for the week ahead

 5 gym sessions

Cardio before work on empty stomach

Eat clean but some allowance for weekend - when I can eat a bit more and soem bread etc.

Stay positive, focused and manage those energy levels.

When I feel flat - Take time out for myself and/or give myself a motivational boost by surrounding myself with positive, energised people.

Being a serious but non-competing bodybuilder

To compete in a bodybuilding comp is a serious commitment. Right now, transitioning back into the workforce after 4 years of student study (but still completing final bits on that in my spare time) for me, at least, means competing is not a priority. But that does not mean I do not train hard, eat clean and stay true to bodybuilding principles.

I have also found that for other former competitors, this is also where they end up as well. Not quite in a competitive space, yet often training harder, eating more disciplined than many 'gym buffs'. There are a multititude of ways that people define themselves.

For me, I still want to retain a hard body, and it is normal for me to eat clean. To eat any other way feels a bit weird.

My schedule

My schedule is to to get up early during the week - take my supplements (usually Superpump) and a cup of tea.

Cardio (run or treadmill), then more supplements (a bit more SuperPump, creatine) then go to the gym:

Training is usually as follws:

Monday: Legs

Tuesday: Back

Wed: Chest

Thursday: Biceps/Triceps

Friday: Shoulders

Abs and calfs happen in between the sets above.

After work I go or a walk in the evening before tea. Usually this takes 50 minutes.

After the  gym, I take more creatine, a multi-vitamin, shower, have breakfast.

Planned meals and eating clean

Breakfast: Oats/protein powder and maybe a hard boiled egg or apple

I take my lunch to work (pre-parepared the night before), plus several sachets of protein powder.

Lunch is usually:

Chicken, salad, kumera (small), veges, bit of cottage cheese and flaxseed oil dressing (with vinegar), plus a small apple + diet soda.

After work I usually eat 2 hard boiled eggs or have a proetin drink, tidy up emails etc and go for a walk.

Tea is usually: Lean protein, veges, cottage cheese, flaxseed oil.

Last meal: Protein drink, fruit (usually frozen berries with sweentener).

I drink cocoa powder with some sweetener to get some chocolate fix.

Weekends:

This is usually more relaxed in terms of workout - more walking or running but no gym.

Sunday - today is always a bush walk ...and gardening (whcih I hate) but nee to do...

Being Committed and Planned, or Obsessive?

Schedules for me are good. I feel focused and contribute to my sense of well-being.

Some people think I am over-scheduled - need to relax more - and it is good to do that from time to time - but mostly I feel I accomplish more as a planned person who fits quite a bit into their day.

Today at 45 years, I feel better and more at peace with myself than ever.

I look at other women my age, hear them grizzling and groaning about themselves, their lives and their bodies. I do not feel that way. I feel proud and positive and excited about the present and future.

Talking to other bodybuilders, sometimes it is questioned whether the life of a BB'er is obsessive, too regime-like.

But often obsessiveness is a word which can be used by 'normal people' to describe people who are simply more driven than 'average". And I do not necessarily believe that is such a bad thing ....I mean rather than ask BB'ers  to 'slow down and relax' why don't other people step up to the plate more - push themselves harder and quit making excuses. They may be surprised what they are capable of.

Easter has not really been a break - more a time to catch up on work and other matters. I dream of the day when i can actually have a break - the time when you can sit down and just enjoy the moment.

But sometimes we can be our own worst enemies. As my BF often tells me - I  can sit down and have a break, it is just that the moment I get a spare moment I am always deciding to fill it. I keep thinking to myself, I NEED to do this or that.

So I guess it is a bit of the perfectionist in me - the desire to do things well - that you do more. I also think that as a person with dreams and things I want to achieve in my life, that outcomes are not handed to you on a plate - you make them happen - and I have heaps I want to do in my life. My dreams.

And also, what I can found with people such as bodybuilders, they are often full-on persona's who do fill their day. Training, eating, working and even relaxation is not an impulsive moment but often a scheduled item in their regime.

Training Update

Training has been good and consistent - expect for Easter when my gym was closed. But I slotted in an extra workout on Saturday - so everything is going well.

Reflecting back on the week from my journal:

Monday:

Run, then Gym at 6.25am

I did legs - heaps of leg extension, leg curls and squats plus some abs in between.

At night I did my walk

Tuesday:

Run - hit the gym at 6.29am.

I did back - assisted pullups, back extension, cable row, T-Bar and cable one arm standing pull backs.

In between I did abs and calf exercises

Night was a walk.

Wednesday

Run, then gym at 6.22am

I did chest - Incline BB, Pec Dec, Seated chest machine, cable cross over (one armn at a time and then ab exercises in beween.

At night a walk.

Thursday

Run than gym at 6.30am

Shoulders - heaps of DB exercises - side lifts, front, rear delts, shoulder press + shoulder press seated with the machine.

I may not have gone for a walk. I think I was knackered!

Friday - my gym was closed - did a walk.

Saturday - no early cardio but went to the gym. Did Biceps, triceps and abs.

Later in the day i went for a walk.

Sunday - a walk morning and night.

Monday - this is weird as it is a holiday, so I keep thinking it is Sunday. It is almost 8am, I am just heading out for a walk.

DIET

Not bad for the week. I ate clean but have surcombed to a few extra protein bars than should have  - damn! But overall I have stuck to my usual oats, protein powder, kumera, veges, fruit (mostly apples and berries), lean beef, chicken etc.

The Week Ahead

The week ahead will be busy - so today after my walk I must ensure I have food prep done, clothes ironed and all those things for the week.

Preparation: Today i will cook chicken, preapre 2 lunch meals and two dinner meals - so at least that is sorted, plus have my groceries for the week If you don't do that then you are dead in the water, because once the week gets doing you just get busy. But if those things are done, you have a regime in place.

Goals are as usual, to get up early - run/gym and evening walk.

Work - this is full on at present - but should be okay. Sometimes being busy is good. (I need to re-read what I wrote at the start of this diary...)

PhD - Still waiting to hear back on outcomes from my amendments. Once I know I have this all completed, I will simply be the happiest person alive. So close to achieving that dream, yet still not in my grasp yet....

Morning – run

 

I am considering buying a good set of DB weights to keep at home – so for some workouts – especially shoulder and arms – they are easily maintained at home if needed.

 

Tips for maintaining a workout schedule:

 

Below are some ideas which are useful for helping workout momentum. I nicked some ideas from other web sites plus added a few of my own!

 

1. Always exercise on Monday. This sets the psychological pattern for the week.

 

  

2. If at all possible, exercise first thing in the morning. The longer the day goes on, the more likely you are to get derailed.

 

 

3. Never skip exercising for three days in a row. You can skip a day, and you can skip two days, but on the third day, you must exercise no matter how inconvenient.

 

 

4. Give yourself credit for the smallest effort. The 30 minute workout you DO take is better than the hour workout you DON'T take.

 

 

5. Look for affordable ways to make exercising more pleasant or satisfying.

Could you upgrade to a nicer gym? Buy yourself a new iPod? Work with a trainer? Get a pedometer? 

 

 

6. When choosing an activity or gym, make convenience a top priority.

If you’re much more likely to go to a mediocre gym near your office or home than to a great gym that’s out of your way, then you know which one to join!

 

 

7. Build in accountability mechanisms.

For me - I keep a BB’er training and diet diary. I stay true to them if I am open about my goals, they are measurable and I am honest about my outcomes. Others train with others etc.

 

 

8. Think about context and tailor your workout programme to your likes/dislikes.

If you find it much harder to go running in winter than summer, maybe the real trouble is that you don’t like the cold. Do you hate the loud music in your gym? Is your work-out so exhausting that you can’t face the rest of your day?

 

Make changes to improve workout appeal rather than something you dread. 

 

Finally ....Quit making excuses for yourself !

Are you man or mouse? Get out there and do your workout. It's your choice.

The Pro's and Con's of Structured Work

Back into a regular working schedule has its ups and downs.

The positive aspect of being a student (up until recently) was its non-structured days and flexibility - that is great in terms of diet and training. I could go off-peak to the gym - usually just after the early morning rush. I could microwave my egg whites at home without the hassle of upsetting fellow workers.

But now, back into a corporate work schedule it is about packing and planning ahead with meals that you can take to work; planning eating around meetings; doing my training early in the morning (and after work) because of the working day. I wonder whether or not it is still okay to lavishly sprinkle my garlic salt on my cooked chicken....and attend meetings (so I also pack my toothbrush and breath freshening toothpaste)

However, structured work has its benefits. A schedule means:

I don't make excuses for myself.

I have to get up at a certain time - so may as well get up a bit earlier and do my training;

And in some ways I have better control of my diet as it is packed and taken to work - I can't head over to the fridge for something else.

Sunday Planning

Today as it is Sunday, with work there is real importance on planning for the week ahead. If you don't do this as a BB'er then you are dead in the water.

I have filled my fridge with my foods for the week;

Below: Yep - this is my fridge :

Contents - that's cold cooked kumera at the top as well as cold green beans (to add to salads);

Next row: some pre-made salads (carrots, cabbage, spring onion); lite cottage cheese (I like adding those to my salads as well); cold sparkling water (quite nice from the Signature range), plus normal bottled water;

Bottom of the fridge is fresh veges and there are usually some apples in there too.

Packed 2 lots of lunches and two teas, breakfast is now oats and protein powder;

I take a shaker to work for shakes. I use those small sandwich bags from "Glad"  - and in them I add a scoop of protein powder - so then at work I just add those to my shaker when I want to use it.

Training

Last week I worked out at the gym on 5 days. It was possibly good for my muscles although my body felt really sore those last 2 days. So not sure if 5 days every week is good, or maybe keep it to 4 days (or alternate).

Cardio - I have been going for my run every morning before the gym - about 30 mins, hitting teh streets about 5.30am, and then virtually every night, I go for a walk which takes about 50 mins as a means to unwind.

Diet:

Things have been going okay except for about one day a week when I seem to pig out massively on protein bars. I never have overcome that one! So I have added that one to my list of goals.

This week I have added a bit more flaxseed oil to my lunches

Lunch, which i take to work,includes:

Chicken (175 grams); kumera (150 grams), veges (carrot, cold cooked beans, mushrooms) + some vinegar and flaxseed oil. 

Stress and Positiveness

I feel heaps less stressed and more positive now that my PhD refinements which I needed to do and then resubmit to my examiners have been done - hopefully I am now on the home straight there.

In the meantime I can concentrate more on my new job and bring in some exciting new changes. I feel like to this point I have just been juggling everything. So I feel excited about that.

This weekend was the first one in a long long time that i have not had to study. It can be hard working during the week adn then stduying in the weekends.

I feel mentally refreshed and now able to focus better on my work and my BB'ing training.  In the end I think these things started to kill my love for the sport a bit and it got me down.

The Week Ahead:

Okay - here are my goals for the next 7 days:

1. Weightlifting: 4 days minimum this week.

2. Cardio - every morning pre -breakfast.

NB: I may replace one of my wieghtlifting days with a more intensive, longer cardio session, just to mobilise things more again.

3. Walk - 6 days in the evening. A slower one to stretch the limbs and de-stress.

4. Protein bars - limited to 2 for the week.

To be honest I pondered whether to allow myself 3 ....so a struggle here, but NO I must be firm.

Last week, in the face of Board meetings and being on the road I was great, kept to my training regime and clean eating.

However, today, not so great. I have been frantically working on my Thesis amendments, trying to do all those positive thoughts, but battling those inner demons - I wish i could just do something else and not stress about this - is it all worth it? It is not without a struggle. I know inside I will get there. Mostly walking today. No gym.

So back at work tomorrow.Have packed my lunch, thinking positive thoughts, back to the gym in the morning. Tomorrow is a new day.

I think Edmund Hilary said something like Victory is not an easy hill to climb - or words to that effect .....

On days like this I think of people like Jo Stewart who chases her dream, keeps to her regime and the results speak for themselves.

  22nd February 2009

 Another good week ended, but a messy one lies ahead.

 

Once again being busy helps. In the past week,I have been getting up early – getting in my cardio, gym etc. then off to work.

 

Diet

My diet has been clean, although had a couple of extras protein bars - one on Friday and 2 yesterday. 

But everything else had been lean protein, veges, oats, kumera, oils, protein powder and some fruit (mostly berries but a couple of apples during the week as well). 

 

 

Training

Overview of past week's schedule:

 

Last Sunday

Mostly walks/easy day. We did a bush walk and went to the port.

 

Below: A few pics from our Sunday trip to the Port

 

Monday 16th Feb

Early: run (30mins)

Gym: Legs, calfs

 

Evening – easy walk

 

Tuesday: 17th Feb

Early run (30 mins)

Gym:Abs, Back workout

Evening: easy walk (50mins)

 

Wed 19th

Early run (30 mins)

Gym:Chest, Abs

 

Evening – walk (easy)

 

Thurs 20th Feb

Early run

Gym: Biceps, Triceps, abs

Evening - walk

 

 

Friday 20th

Treadmill – 30 mins

Gym: Shoulder (not a good workout – very tired)

 

No walk that night…..

 

Saturday 21st – walk, no gym

 

Below: I try to keep my fridge full of clean foods before the start of each week ...although this week will be a bit more messy ....

 

 

THE WEEK AHEAD

 

It is going to be a really messy week ahead.

 

Monday and Tuesday will be frantic at work and there will be some travelling with other people to meetings etc – so this will stuff up my planned meals. Need to take protein powder etc.

 

Wed – I am heading down to Palmerston North – Getting ready for my oral exam. I will do an early morning workout before heading down.

 

Thursday – won’t do a workout. I plan to get a good sleep and then get up to Massey University.

 

Meals may be messy that day. Think I may need some added carbs to get my brain on full speed for my exam ! Afterwards you go out to lunch with the University - so I doubt they will be providing tuna salad and egg whites.

 

Driving back to New Plymouth that night.

 

Friday – back to work. Back on schedule. Thank goodness.

 

 

GOALS FOR THE WEEK AHEAD

 

Eat pretty clean

Given the circumstances there will need to be allowance for added carbs given my tests during the week and the general need to fit in with others. This however, does not mean a full scale diversion, or pig out.

 

Training

4 sessions this week – but I am having a few issues with my gym – so hopefully this does not get out of hand. May need to change gyms, which is a bugger as my current one is closer.

 

Mentally

To continue to stay focused, positive and calm.

 

When life is full on and I am nervous I get wound up and either depressed or aggressive (or both) – neither show my character in any shades of glory and I often end up doing things I later regret.

 

So my other goal this week is to ….breathe ….  

 

I knew it was going to be a messy week.

BUT: ...I had planned ahead.

Technically it was sound, mentally I was prepared. It was BB'er poster material.

The outcomes however, were good and bad.

Goals: Early starts and training

I achieved all these. I have continued to get up early. Hit the cardio and gym pre-work. Eat a clean breakfast. Pack a lunch etc. Great stuff.

Lunch out for work

I had thought ahead about what i was going to order - downloaded the menu from the restaurant web site and  considered this in advance.

I had picked the cleanest meal.

This strategy however, has a flaw.

Restaurants change menus without warning. The menu provided was not the same as their web site menu.

But good news - I managed to select something healthy (the beef salad - which was mostly lean beef, greens, very light dressing, no real carbs - just good clean stuff.).

Travel

Once again - this was good. Took my food, Had a motel. All went well. Went early to the gym.

So what went wrong?

After all this great planning for my messy week things took a regrettable turn.

I was on the home straight - driving home -  but I felt tired and stressed - worried about my oral exam. "verbal stuff" is not my strong point.I lost confidence in myself,

I lost that feeling of positiveness and focus. I allowed it to get to me. 

Friday then turned into a bad regime day. I gave up on my goals. Yep - bad eating (I am an emotional eater), no training - I fell off the wagon and only have myself to blame.

I made excuses for myself and could kick myself today.

But today is a new start again. I am back on track. Focused again.  I am human, mistakes happen - but I can do better. I expect more of myself.

My goals for the week ahead:

Monday - Friday:

Training:

cardio every morning -first thing - 30 mins (run or something to get heart rate going)

Gym - 4 sessions

Abs - 3 times per week (do some at home/others at gym - depending on equipment)

Evening walk - 4 or more sessions (less intense, easier walk - reduces stress, time to refocus)

The weekend - morning walks - possible additional gym session can be added on Saturday.

Diet:

Eat clean.A broad outline:

1. Oats/protein powder

2. Protein shake

3. Lean protein/salad/cottage cheese, flaxseed oil, cold potato (100-150grams) 

4. Eggs (1 full egg/ 5 whites)

5. Repeat of lunch but without potato

6. Protein shake, fruit

Mentally - to stay positive, confident and focused.  

I just read this in the new Body For Life Champions Book. It seemed appropriate:

"Your spirit grows stronger not as life becomes easier but as tests and temptations are met and struggled with" 

....well my spirit has been boosted heaps!

I will report back on progress. Onwards and upwards....

Staying true to your regime

Bodybuilders are creatures of regime and predictability. It's good being able to plan the week  knowing you can function workwise, family-wise and lifestyle wise but still adhere to your dietary and training regime.

Alas, however, it doesn't always work this way.

This week I feel like I have all the obstacles in one week. Eating out on Tuesday (business meeting), travel on Wed/Thurs and my gym is closed on Friday.

On top of this, life is somewhat stressy - work is frantic plus I have my University PhD Oral exam this month - so amongst work, training and everything else I am trying to study.

A BB'er once told me - being 5 mins off your regime feels like you have lost 30 mins out of your schedule and it really throw your day - because everything is so precisly managed time-wise.

Thinking ahead this week, my gameplan is as follows:

Up early.

There is no way around it - up before 5am each day during the week and doing cardio and workout before work for me is the only way.

At least I know I have time then.

I do cardio before my gym opens - then get there just after 6am - lift weights then home to shower/breakfast and get to work.

Eating out

I have to do this on Tuesday for work as we are hosting officials.  My strategy today has been to download a copy of the restaurant menu (as I know where we are going to eat) and check it out. I have figured out the best meal - probably the chargilled chicken and salad. So at least I can order this with ease and know it is the best of the pick.

Travel

That isn't too bad. I have booked a motel with fridge and microwave. I will pack a chilly bin as I am driving so I can plan my food.

The past week has been pretty good workout-wise.

Gym: Monday, Tuesday, Wed and Friday

Cardio - everyday before breakfast. Walk (easy) most nights.

It is so hot at nights that walking in the evening is quite hard. Mornings, on the other hand, are definitely getting colder and darker .....

Today I got on the scales - which I haven't done for ages - currently sitting at 57kg. I was surprised as I thought I had put on some more weight.

It is Sunday - a rest day - and I am just having a coffee (black with sweetener) before heading off for a walk with my BF, the  breakfast and then we have decided to do some hanging baskets for our houses. A bit old hat - but hey - it is about the nearest thing I get to actaully being a dedicated gardener.

Reflecting on my training journal this  week - this is how i did.

Monday 19th:

Early morning run

Gym workout afterwards (6.20am - 7.20am):

Legs - squats, walking lunges, Leg extension

Chest: DB Bench Press, Pec dec, Cables

Walk that night (easy to unwind)

Tuesday 20th:

Run pre gym

Gym (6.30am - 7.20am)

Back - assisted chins, T-Bar, Cable rows, Lat Pull down

Legs again: Leg curl, Leg Press,Butt buster

Walk

Wed 21st :

Run

Gym (6.30am'ish)

Abs - crunches, inclines

Biceps - DB curls, hammer curls, cable curls

Triceps - Tricep pushdown, bench dips, triceps kickbacks

no walk that night as I had to participate in an evening planning session for work, with a meal provided. Ate mostly fish.

Above: This is what my training journal looks like - just a simple 2009 diary that get's thrown into my gym bag.

Thursday 22nd:

No run - went to the gym 6.15am - 7pm

Shoulders - DB raises, front, reardelts, arnold press. Seated press, cables - side lifts and rear lifts.

Calfs - seated and standing

Friday 23rd.

Walk/run - no gym

felt really tired and did noo sleep well. A total crap out day - and ending up having a bad eating day. Does not happen too often, but it did that day. Not bad food but heaps of protein bars, bread, peanut butter. Damn..!!!!

Sat 24th

Felt heap better. rested (bloated!). Eating clean again - a new day!

Went to the gym (may as well translate those extra calories iunto muscles as best i can!).

Abs: Crunches, Inclines

Back: Back extension, Lat pull downs, Back cable, more lat pull downs with differing handles, cable pull baks for the back (single arm) and standing.

Standing calf raises.

So not too bad - but had its ups and downs. Verdict - okay but can do better.

Back in the working force more, I have less flexibility with my day. So I have to do much more planning - knowing that if things fall through the cracks time-wise I have less control.

When I was a student I did have a bit more lee-way in terms of structuring my routine.

Today is Sunday, and I have to make sure that things are set for the week.

This means:Grocery shopping is done,clothes washed, house pretty clean - because those things won't really feature during the week.

I am the world's worst gardener, so several times a year I have a massive clean up - get a bin and - and I did that over Xmas. So currently the garden in is relatively okay shape:

Goals

I am still trying to stay on top of my study - as I still have my oral exam to do, plus I am still wanting to write and publish. So some of my day/week has to focus on that.

I want to maintain my training - cardio and weights. If things start to slip, it is hard - you feel bad about yourself - and as I get older, the more you slip the harder it is to bounce back.

I need to focus on my new work - I am doing contract work which involves quite a lot of responsibility. It is past the honeymoon stage now, so I have to deliver. It can be hard when you are the new person, as everyone else in the organisation knows everything - so you have to spend extra time learning everything.

My schedule during the week is like this:

Wake up before 5am - alarm goes off. I always lie there wishing I had more time - but usually I am busting to go to the loo anyway, so have to get up. Thank god for the bladder - otherwise I would probably surcome to more sleep.

Get dressed in workout clothes - Check emails - 5 min tidy of house (from last night), open curtains (don't know why as it is usually dark and the neighbours can now see in - but just reinforces to me it is time to get up!). Have Superpump - my favourite supplement - gets me going, plus a quick cup of coffee. Have a quick look at my study.

Pre-5.30am - cardio - run/walk and/or if raining - get on treadmill. This is also time when I reflect on my study - I use this time to think about what i might be asked in my exam, and how I could respond. So I try to use my time here productively.

Second drink of superpump (1/2 serve), the off to the gym.

6.30am - gym - I do this in the morning as then i know I have done it - the rest of my day may not allow this or I just may get tired. So i just get it out of the way.

7.30am/8am - back home for shower/get ready for work. I may do some study etc. As I am a contractor then I may head into work anything between 8.30am - 9.30am.

Breakfast - oats/protein powder and maybe another protein drink

I take my lunch - which enables me to eat at work, in the park or pop heme to eat it if necessary.

I pack it the night before (as it is similar to my tea).

Above: I buy top side beef - cut it up and cook it up a couple of times of week in a non stick pan, to add to my salads. I separate it into small meals - ie have it as cold portions in the fridge and add it to my salads 3-4 times per week. As a female it gives me some rich iron-food, plus I am currently taking centrum multi-vitamins.  

Lunch: Salad with heaps of veges, cottage cheese, flaxseed oil, beef (or chicken or salmon), cold potato.

At work I keep protein powder and a shaker - and often have a drink at mid-afternoon.

4pm-6pm (varies) - home from work. Check emails, maybe do some study.

Go for a walk - 50mins - easy wander to stretch legs.

Tea - Salad, flaxseed oil/vinegar etc, cottage cheese, chicken (200grams)

Finally - Protein drink, fruit

Bed - 9pm'ish (making sure I get to bed in good time).

Xmas and New Year for me was pretty quiet and overall I have eaten very clean.

I have eaten quite a bit more on some days I admit, but it hasn't been junk food - just wholemeal bread and low fat cheese, plus protein bars or whatever I crave from the 'okay list' - more regularly. Some days I have munched through 4-5 protein bars - plus had heaps of water (must be all that protein!). But I am feeling good and I have maintained my workouts.

Today I did a long'ish run - 45mins to an hour, followed by an hour at the gym. Soon I will be off for an easy walk once the sun eases. So plenty of good food and exercise most days.

Today diet has been as follows:

1: 1/2 cup oats, scoop protein powder, a couple of drinks of hot cocoa powder plus sweetner.

2: Salad, oil, cottage cheese, beef (100grams), plus 2 slices wholemeal bread, 3 slices low fat cheese and low sugar jam.

3: 6 egg whites/1 full egg - scrambled. Hot drink.

(will be off for a walk soon).

This will be followed by:

4: Salad, flaxseed oil, chicken, cottage cheese.

5: Protein drink, fruit, hot drink.

Supplements:

I have started to take centrum multi-vitamins and finding them quite good. I was feeling a bit tired in recent weeks so wasn't sure if I was lacking in some vitamins/minerals.

My only other supplement is Superpump - which I love and take every morning before workouts. Awesome stuff.

Today's Gym workout

Today I worked shoulders and calfs - a combination I enjoy.

It went as follows:

DB side lifts/Front/Rear (do one set after the other)

Then do calf raises (1 set).

Then Shoulder Machine Press, then calf raise (1 set of each)

I repeat this 6 times.

I then moved to the cable machine and did 3 sets of side lifts, followed by 3 sets of rear delt lifts using the cable (3 sets).

I then did 3 sets of Arnolds using DB's to finish.

This took about 50 mins.

My gym is not a leisure centre

My gym ain't flash - but has a good heart and focus on weights. It is in a warehouse - pics of my second home are below!

And a pic of Rochelle - the owner - just for added embarrasment value!

Xmas thoughts ...

It is early Xmas morning and i am writing this update before going out for a walk - the sun has decided to shine and the world looks wonderful and fresh outside after heaps of rain yesterday. I love mornings like this - it makes me feel so good to be alive.

There are two reasons for walking.

I pigged out yesterday.

Gosh I was hungry and to be honest I looked at my body and decided it needed a good feed. Not often a gal says that!

I have been busy lately and havn't had time to critically look at how my body was going - but yesterday I caught a glimpse in the mirror and also someone mentioned to me I was looking thin. I saw myself I was getting that boney look around my arms - lacking fullness and muscle. So yesterday I mostly just ate heaps of things like protein bars which I love as well as cheese and haps of all those kinds of foods. Pig outs for me are not really pizzas. But this morning I do feel a bit bloated so a walk would be nice!

Celebrating life

But the real important reason for a walk in the morning when it is quiet is that I feel like I can take time to think about and celebrate life. I may have small ups and downs in my life, pressures and struggles, but I am very blessed relative to may other people - and their problems.

Xmas and New Year is a time for me to reflect - to value my own life, to miss my mother (she made my life special - and I really miss her at Xmas time), to feel good about my achievements in 2008, and to feel excited about 2009. 

When i was a teenager and in my early 20's there were many years when I was not allowed to go home for Xmas (or any time for that matter!) because I was a rebellious person and my father told me to 'mend my ways' or not come home.

This went on for 5 years - so there were many family xmas's when I was not part of my family.

But despite this, my mother would make a small xmas cake for me - she did it herself - the traditional recipe with dried fruit etc - and she would send it to me where ever I was. She would send presents as well - but I always  remember that little cake. She always believed in me - and now I am older and hopefully a bit wiser - I wish she was still alive to see that I did turn out okay! (well I hope so anyway).

I am grateful for my health.

I read about Maria Dunlop and her struggles, and now those of her daughter. Some days I may feel tired and physically sore - but when  I think of Maria and her health issues and strength - it puts my own complaints and self-pity into perspective.

I love my life.

During 2008 I finished my PhD writing/research after 4 years. I have published several pieces of my work. I have run my own business and manged to keep myself together financially. I had barely finished writing my Thesis when I was offered full time work again - and it is work I am currently really enjoying. I get up in the mornings feeling excited about my projects.

So today is Xmas

- a time of reflection and celebration - writing this update has made me cry and smile at different times.

My plans today after my walk are to head around to my BF - have breakfast (a light one this morning after yesterdays binge attack!), then take it easy and maybe go for a drive. 

A merry xmas to everyone.

BTW - more photos will come again on my diaries ...all my computer equipment blew up after I finished my PhD and my camera has not been working well either hence lack of pics - so i am getting things sorted.

I have not updated my web site for a wee while as my lap top has finally given up the ghost and I am waiting for the software and all my files to be rtansfered to my new one.

It is a real pain. Thanks goodness I finished my Thesis (although that file is still on my old laptop, along with work files and everything else I have been working on over the past 4 years. I am trying to get disks of my software like SPSS so I can access my research data not to mention it is where my photos and everything else is stored.

So this is just a bland update without pics until I get things sorted ....but at least I will soon have a new laptop to play with - so much for getting my bank balance back in check for Xmas !

Tonight I am off to watch the BB'ing comp at Stratford. A small event which is there to encourage people interested in bodybuilding give it a go. So I am going along to cheer the athletes along as we need to give people and events whatever support we can. Stratford is about 30 mins away from New Plymouth where I live.

I have been getting busier with work - but managed to finish off writing an article on bodybuilding which will hopefully be published in a European Journal. In the meantime I was asked to review an article submitted to a UK journal as to whether or not it was up to an acceptable standard for publishing. So it is nice to be building experience with publishing and reviewing articles on sport and the fitness industry.

workouts:

Workouts have been fine. Today - no gym but I have been out for two walks - early this morning, and this afternoon. Just had time for a quick shower, and write this and a protein drink before I head off to Stratford.

I have been runnning or walking early in the mornings before work - followed by the gym on Mon, Tues, Wed and Friday.  I also add a walk most evenings - although Thursday this week was an easier one and I admit I ate heaps more than usual. Some days you have those wee blow outs - although mine are somewhat crazy as I love to eat heaps of protein bars and things like that!

Life:

Xmas is just aorund the corner, not to mention my birthday in the next few weeks. I will be 45 - wow time just rushes by - but I feel like I am in a really good spot in my life. I feel fit, healthy, in good shape, I will be graduating soon with my PhD, I have plenty of work on at present and exciting things I want to do. Life is good. All I see are possibilities and opportunities adn a sense that hard work really does pay off.

Struggling to do my workout .....

Today I struggled to do my workout. I was awake during the night and didn't get back to sleep, so you end up getting up feeling weak and like you just want to go back to sleep. I think if I had more flexibility with my schedule right now I would have, but as I had to go into work (now back in the workforce!) i figured what is the fun of a lie in as it won't be for long anyway.

So went out for a walk - went to the leg and did a pretty (pathetically) average leg workout - came home showered and went into work.

My leg workout was mainly leg extensions, followed by leg curls - supersetting between the machines which are conveniently just opposite each other. So did 6 sets of those, then 4 set of squats on the smith mchine supersetted with some arnolds for my shoulders. Finally 6 sets of leg extensions but this time single legs - one after the other. That took 40 mins and by then I felt like it was okay as a workout - it ticked the box.

Came home, showered. Interestingly, now that I am working I am eating less eggs - haven't got time to cook then or can't be bothered. It is mainly oats and protein powder for a couple of meals, and then meat/chicken.

This what my diet today looked like .....

(gym)

Meal 1: Oats + protein powder followed by other shake (so 40 grams or so of protein).

Meal 2: Oats + 1 scoop protein

Meal 3: Salad, oil, beef, cottage cheese, apple, hot chocolate drink (or two!)

Still to come:

Meal 4: Salad, chicken, cottage cheese, oil

Meal 5: Protein shake, fruit, hot choc drink

Veges ....growing your own - or even better - eating someone elses who grow their own!

My BF who is a much better gardener than me, has planted veges in his garden this year - silver beet, lettuce, peas and corn.

I think they look quite pretty - better than many flowers (pic below).

Plus it is fun watching them grow, having fresh veges to eat - even better - they are grown in his garden so I don't even have to look after them.

Vege growing is really taking off. Currently at work I am doing an analysis on the impact of the global financial situation on businesses (yep - a change from bodybuilding thesis writing!) and some businesses, like vege growing products, can improve in a recession...

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 lighter weight) and then tricep pushdowns (4 sets)

DB side lifts, front lifts, rear delts and a few shoulder lifts - do this set and then do decline ab sit ups. Repeat this 4 times.

A few extra light arms exercises to finish and then back home.

Thursday (today) is a non gym day. My energy levels are back up today - So I ampted up the cardio. A bigger walk (an hour) followed by 20 minutes on my treadmill at a fast walking speed to get the heart beat and sweat up. I did that as soon as I got back.

My cardio changes:

In the last month or two I have reduced my cardio on the treadmill and done more walking. I think my muscles are looking fuller and my body less tired becasue of it. I have to admit I enjoy a walk more than the treadmill - so it is a more pleasant session, and I have also sometimes added a walk again at night.

lifestyle today

After a morning of work, it was down to PackNSave to pick up a load of chicken breasts - bag them into 200 grams lots ready for the week - and then back to work.

Meals so far today are as follows:

1: Chicken 200grams + 180 grams of kumera, plus some raw veges to munch on (carrots, celery, cucumber with garlic salt)

2: Egg salad (5 egg whites plus 1 full egg) + flaxseed oil (tbsp) and raw veges (carrot,cabbage, spring onion etc), plus some boysenberries

Haven't eaten again yet - but will do soon.

It will be:

3. Another feed of chicken and kumera, followed by

4. A repeat of meal 2 for tea.

5. Then some cold chicken and kiwi fruit before bed.

Yeah ...I have kicked some bad habits ....

One thing I have felt good about is kicking the diet coke habit. It must have been about 2 months now since my last drink of that stuff. I used to go through aorund 4 large bottles of diet soft drink a week. Plus have sweetner in my black coffee.

I went cold turkey - now it is just back coffee (no sweetner) and water. 

Alot of stomach bloat has gone - and I don't miss the soft drink  now. Infact don't even think about it.

There is still the odd day when I would love to add a bit of sweetner to my coffee to give me a sweet lift - but I resist that as I think it will take up the habit again.

But ....

I am not perfect however. I still have sugar free gum - love to much it at the gym and when I am driving. Sometimes I go through a number of pieces .....but I only keep the stuff in my car - not in the house - so at least I only have it once a day, or maybe twice - depending on how often I jump in the car!

Vitamins/supplements

I would love to buy some more supplements but being a student (and going into debt) means no things like that ...it is tempting however. I would love some creatine, NO's, and glutamine.

But I do invest in vitamins. Currently I am taking a Multi, iron (with added vit c), plus calcium. I did take soem added Vit B's but have run out and will just stick to the multi's.

 I am not having any whey at present and sticking to real food, but as I am not a milk drinker, added calcium is important. I also try to have beef twice a week for iron.

The NZ leg of the World Triathlon was held just down from my house in the weekend. It is great seeing the world's best triathletes in action. I didn't watch the men, but checked out the women's race in the morning. They swum out in the sea, came back, jumped on their bikes and then finished with the run. From what I have read about triathletes, their lives are just as crazy - if not crazier than bodybuilders sometimes! They live hectic lives, train hard and I guess have their own style of eating, training and living their sport.

Looking at their bodies - most are quite lean - their legs look leanly muscled but their upper bodies are seem strong with big shoulders and defined delts.

Here are some pics from the event.

Below: one of the athletes doing warm ups

Below: The female competitors walking down to the sea for the start of the race

Below: The starting line ....getting ready

Below: Fighting it out on the bikes

...and this was about as active as I was....

As for me, well Saturday was my usual long walk/run along a walkway - takes about an hour.

Sunday was an easy walk (30-40 mins) with my BF followed by an easy breakfast - as a non-BB'er he has whatever he wants - toast, butter, jam, honey, eggs, baked beans, sausgaes - whatever grabs his fancy - while I have an onion omelet (full egg + 5 whites) and 1/2 cup of cooked oats.

Later in the day, after being at the Triathlon, I was starving - had 3 meals with carbs in (mostly chicken and kumera).

This morning (monday) was a bit crazy -with day light saving kicking in.

A 30 min run this morning - followed by a gym workout - back and chest. It was good. I am really enjoying the gym at present and my workouts have been awesome.

Diet-wise - I have still eliminated whey powder - for the last month or two now it has been all real foods - alot more chicken, plus a bit of sweetness (which I missed) simply from a bit of fruit (kiwifruit or manybe an apple). Other than than, my carbs have been kumera (usually 2 feeds of 200 grams per day i.e. 400gram kumera), with oats only once or twice a week. My blood sugar is also heaps more even.

Today my diet was as follows:

Cardio and gym (before breakfast)

Meal 1: 200 grams Chicken, 200 grams kumera. Veges - beans, carrots etc

Meal 2: 6 egg whites

Meal 3: 200 grams chicken, salad, tbsp oil, 4 boysenberries

Meal 4: 200 grams Chicken, 180 grams Kumera

This is to come:

Meal 5: Eggs + salad (1 full egg, 5 whites) Tbsp flaxseed oil

Meal 6: 200 grams chicken, 2 kiwi fruit

It is getting dark outside now - so will finish off here - probably do a second walk (40 mins), then settle down to watch TV and eat meal 5 etc. 

The last month or two has been frantic with Thesis writing and work, so my gym workouts have not been as focused. Just more a case of getting in ther, doing a quick workout and then back to study, writing and work.

But having completed my Draft Thesis, I have taken the last few days to catch my breath, and get in some good workouts.

After a walk this morning (30-40 mins) I headed to the gym and worked on arms.

Today's workout: This took just over an hour:

BB bicep curl SS with BB close grip presses for triceps SS Shoulder Press with DB (4 sets of each of these 3 exercises)

DB Bicep curls SS hammer curls SS Shrugs SS Triceps pushdowns (4 sets of each of these 4 exercises)

DB side lifts SS DB Front Lifts SS Rear Delts  followed by seated calf raises (4 sets of these exercises non-stop) - the calf raises give my arms time to recover between sets and it is better to add in something like this than just to sit around

Cable rear delts - 3 sets

Cable side lifts - 3 sets

Shoulder press with machine - 4 sets

(these last exercises are quite light weights as I am quite tired by now and it makes a nice change just to finish off the set)

My Chicken Prep:

After that it was down to PackNSave for my weekly buy up of chicken, which I pack into bags of 200grams - then place on trays - usually 3 per tray as I go through at least 3 chicken breast a day, in addition to other proteins (e.g. eggs, beef) plus of course my veges (e.g. kumera, greens and I love heaps of carrots - raw - to munch on).

It is nothing flash, but a bit of investment for an hour once a week gets my chicken for the ween sorted and then I just pull out a tray every day to de-frost and use.

Below: this is what my chicken looks like after being weighed and packed.

My gym has shifted locations - and opened again on Wednesday. It is great - just around the corner - smaller than its old place but great for parking and more relaxed out of the CBD. Will post photos soon.

It has a good feel to it. It is not a flash pretty gym - just heaps of weights - more weights than cardio - nothing pink, big rubber mats,  squats, benches, rock music and surrounded by engineering firms. Most of the membership is guys.The gals tend to go to places in town like Contours, City Fitness etc or places with girls toilets and showers (There are so few girls that the loos are unisex .... ).

I have been doing mostly cardio over Easter - but hit the weights again this week. It felt good.

Training/Diet this week

Wed 

Cardio: 1 hour treadmill in the morning.

Gym: 12 noon - 1.20pm

I did chest and back:

Unassisted chins SS with back extension (4 sets)

BB Incline press SS with Cable Row and decline abs (4 sets)

DB Incline Chest Press SS Lat Pull down (4 sets)

Chest Press - machine SS with Cable Row again (4 sets)

Pec Dec SS with T-Bar (4 sets)

Plus some arms exercises to finish

Thursday

Cardio: morning walk - 40 mins easy

Gym  - Legs

Leg Extesnion - warmup

Leg Extension drop sets

Leg curls

Calf raises

Leg Press

Friday - today

Morning - hour on treadmill (practiced my speech at the same time - ready to deliver at the Sport's Conference next week!)

Gym - 10.30am - arms - biceps, tricps, shoulders.

Diet today:

1: Chicken - 200 grams + 200 grams kumera

2: Liver + steamed veges (got to get that iron-rich food !)

3: Eggs (5 whites + 1 full egg) + veges

4: 200 grams chicken, 180 grams kumera

(to come)

5: Salad, oil, eggs

6: Chicken 200 grams + 2 kiwi fruit

I have been studying hard, training hard - it has been a busy month - but I feel good. On Sunday I head off to Massey University in PN to speak at the Sport's Conference. I have finally finished a draft of my Thesis. It is a huge document - will need to cut it back ...I got carried away !

This week - in fact this month is busy - but training has been good. Cardio has been alot of walking - often a walk in the morning plus one at night - which is good stress release and also a break from an hour on the treadmill.

Cardio-wise things tracked like this:

Tues - morning - 30 min run

Wed - morning walk 45 mins plus 45 min evening walk

Thurs - morning walk

Today - morning  + after noon walk (45 mins each).

Training:  

Tues was legs,

Wed - shoulders  (Top of delts - so just shoulder presses etc) + arms 

Thurs Abs, Shoulders (side/rear delts) and back

For example yesterday my workout was as follows:

Crunches - 350

Decline sit ups - 3 sets

Assisted chins - 4 sets

Shoulders - side/front and rear delts superset with DB - 4 sets

Shoulders with cable machine - side and rear delts.

Cable row - 3 sets

Lat pull down - 3 sets

Cable machine - single arm row/pull back - 4 sets to finish.

This took me just under an hour.

Today - even though it was Good Friday - was just working on my Thesis.

Today's schedule:

Up at 5am - studying (heaps of black coffee - can proudly say that I have cut out the sweetner now for 4 weeks)

Walk at 9am

Meal 1: 200 grams Chicken + 180 gram kumera + a few boyenserries

Meal 2: Beef + salad and oil

Meal 3: (repeat of meal 1 - but chicken is cold as I just cooked it all in the morning on the grill)

Above - cooking my chicken for the day at one time in the morning. I have it hot for breakfast and the rest cold later in the day for meals 3 and 5.

Meal 4: (to come) but this will be salad, eggs (5 whites + 1 full egg) + oil

Meal 5: chicken (200 grams) + 2 kiwifruit.

I haven't had protein powder now for 4 weeks - eating heaps of chicken instead and kiwifruit gives me a bit of sweetness at night. I am feeling pretty good.

No gym today as my gym is closed. Infact it is moving buildings this weekend - so we are pretty excited. A new building - away from the old upstairs joint we once had.

The rest of my day was just working on my Thesis. I knocked off at 4am'ish for my second walk.

Packing Chicken

This afternoon I also packed my chicken for the week. I buy heaps about once a week from PackNSave, weigh them into 200 grams bags and put them in trays in the freezer. It takes about 30 mins, but then I am set for the week.

I am so glad I went to Auckland. It is a long trip from the Naki - it takes all day driving, staying in motels, getting lost driving around streets with maps , experiencing traffic jams of more than 2 mins. Provincial life does have its advantages but it is good to take time out even when you don't think you have the time.

So packed the car - took some food, but bought stuff there. Went for a couple of walks around Waitakere to get some cardio and stretch the legs.

The Amateur/Elite/Pro event was definitely worth going to. This sounds really uncool, but those Pros were so amazing - they are the rock stars of bodybuilding and it was unreal seeing them in the flesh.It is great for BB'ing in  Nz to have them here.

It is also awesome we have our own champs and inspirational role models in NZ - when i get up in the morning, and life is a bit tough, and I feel like making excuses, I feel like lifting my game, thinking about people like that - who stay strong and realise their dreams. 

The Amateur field was small, which was surprising but I guess alot saved themslves for the Elite show while others have just come for a look - saving themselves for later in the year.

Anyway, have just returned from Auckland - the long drive back. Have put up some pics and more will come this week.

Thanks to the organisers of the show and competitors for the Show and your efforts.

Tomorrow - back to work, the gym and normality.

Tomorrow I head to Auckland to see the Elite comp, so today I will get things prepared - especially food - so I can eat clean. I am really looking forward to going, but I wish it didn't come on a busy month.

This week I haven't been on my treadmill - doing more walking. Training had been quick and efficient. Work and study have been quite frantic. But I am feeling pretty good. Not sure where my wieght is sitting, but I have kept protein powder out of my diet at present - keeping to real food. My stomach has lost alot of bloating. Use of artifical sweetner is virtaully non-existent. So I have kept to my changes.

My daily schedule is pretty much like this so far this week:

5am'ish (or earlier - depending on what time I wake up) - several cups of black coffee (yahoo - have kicked the artifical sweetner habit - but gee I miss it!). Work/study.

6.30am'ish - walk/run - 40mins

8am'ish - Gym

9am - back- shower/breakfast

Meals:

1: Chicken/kumera (I cook three chicken breasts on my grill - eat one and put two in the fridge). I am enjoying this now for breakfast.

2: Protein and veges of some type (e.g fish, chicken, eggs, beef) + oil tsp

3. Chicken (cold) + kumera

4: Egg salad

6: Chicken (cold) + kiwi fruit.

Sometimes I may have extra egg whites and also a few boysenberries (i keep a bag of the frozen ones in the freezer and grab a few).

I love garlic salt and also spices e.g. cajun on my chicken - so I am experiementing with that at present.

The rest of the day is just work/study and I also go for another walk later in the day - another 40 mins.

Training

Yesterday's workout was legs:

Leg Extensions - 2 sets to warmup

Leg curls - 6 sets SS with calf raises.

Squats - 4 sets (pretty light) SS with Abs (decline on the bench)

Walking lunges - 1 set

Leg Extensions (drop sets) SS with Leg Curls - 3 sets

This took 50 mins - and today my legs feel pretty sore.

Today - after my walk - just heading off now! - I will be going to the gym for arms/shoulders.

I admit yesterday was not the greatest. Frank frankly I felt like shit and would have loved to have felt sorry for myself and stuffed myself with chocolate. Body felt sore, brain like mush. But there is something about being a bodybuilder that means we are a bit harder on ourselves. We tell ourselves to stop being weak - get a bit of back bone, don't let the team down etc etc. In my study I found that bodybuilders believe that we are mentally strong - and we probably are relative to normal people. It is a great strength we have - our internal strength - I guess there can be a fine line between it being a strength and an archilles heel some days - when we should feel we can 'let go' without guilt.

Any way - as for me - I went for a walk in the morning. I did not go to the gym as it would not my gym day anyway. I ate a few more carbs but kept it clean, worked on projects where I didn't have to think as hard (Got those out of the way - they had been in my in tray) and went to bed early. I feel better this morning.

Yesterday's higher carb day went like this:

1: Oats/6 egg whites

2: Oats (1/2 cup)

3: Chicken/kumera (200 grams)/veges

4: Chicken, veges

5: Eggs (5 + 1 full egg), veges, oil

6: Cold Chicken, 2 kiwi fruit

This morning my stomach is flatter - so maybe a higher carb day is good. Usually I only have two carb meals. Yesterday I had three. Not to mention - carbs taste so friggin great!

I have continued to eat clean - Chicken and kumera for two meals (I have come to quite enjoy it for breakfast), plus protein and veges with oil for the others. I haven't taken my weight again just yet. Will leave it for another week or so.

With frantically working on study and everything this month, my workouts probably aren't as intense and focused as normal - just get in and do it stuff at the gym.

Today will be arms - biceps and triceps together plus a light shoulder workout - which I may also repeat on Friday.

Mostly BB curls,  DB curls, hammer curls and cable stuff for biceps at present - 9-12 sets.

For triceps - pushdowns, dips, skull crushers etc

Yeah - sorry about the white legs - and not dressing up nice when I go to the gym. But to be honest - this is simply how it looks and I am when I really go there.

Okay - off to jump on the treadmill - 3 times a week for about an hour. Train hard and good luck to those in comp mode.

Last week I got on the scales I was 59kg. Weight doesn't worry me if it is muscle, but quite franky I looked flabby around my waist and bloated.

I do eat clean but sometimes too many protein drinks and other things, especially when you are busy, can affect your body.

So I reviewed my diet. For a week I decided to cut out:

Protein drinks/protein powder

The use of artificial sweetners

Diet coke

Tinned tuna

Oats

In their place was:

Kumera (my new main source of carbs) instead of my oats

Water only to drink or black coffee (without sweetner)

Chicken and beef

It is always hard to change - as you get attached to foods (I love protein powder and eating oats), sweet things (hence why I use so much artificial sweetner!). You also get used to habits. You get in a routine, so you miss it when you don't have your usual stuff.

As I had to go away for two days last week I knew it would through me out of my normal routine anyway, so I used that as an opportunity to kick off my new plan. I  left at home my oats, protein powder and sweetner - packed containers of my new stuff. So removed the temptation - no going back cos I didn't have it!

That was a good starting point.

My new daily routine (subject to some amends) has been like this:

Meal 1:  Chicken (200grams), kumera (150-200 grams)

Meal 2: Chicken (200grams), steamed veges, tsp flaxseed oil

Meal 3: Chicken (200grams), kumera (150-200 grams)

Meal 4: Salad, tbsp oil, 6 eggs (5 whites/1full egg)

Meal 5: Beef, 3 egg whites, steamed veges, tsp oil.

Extra egg whites if needed during the day.

In the morning 1 cooked 3 chicken breasts on my George Foreman-like grill.

I would eat one and put the other two in the fridge for meals 2 and 3.

I used those pre packed steamed veges packs - they were great - so convenient - but maybe a bit expensive to use all the time.

Lately I have been eating lambs liver twice per week. It is cheap, a great source of lean protein and has awesome iron content. I eat lambs liver not ox liver etc which I donlt think tastes as nice. Yes I actually like the taste - but then I grew up on the stuff from my family farm.

The reason I eat it twice a week is simply that a liver provides two meals for me - so I eat it two days in a row ( or over three days).

Okay - this is what it looks like. Cook it in the pan for a few minutes, and then I thrown it into my salad. I would love to say I put it on a nice plate and make it look pretty - but to be honest I don't. I am busy and I just chuck it into a salad (which I have already made up in the fridge in a glad ware container). I add flaxseed oil, vinegar, salt, pepper and a touch of sweetner (for the salad dressing) and I am good to go.

Study has been my main focus lately - working solidly on my Thesis. My aim is to have my draft done by the end of March - and it seems to take forever.

My daily schedule is to wake up and work on it first thing - usually around 5.30am (sometimes earlier - depending on what time I wake up). I hit the cardio at 6.30am (often treadmill or go outside for a walk/run), then a cuppa and off to the gym by 8am - out by 9am (before I get a parking ticket). Home for breakfast and back into study and work for the day.

Lately I have been feeling great physically. Heaps of energy (except for the odd day), good recovery and feeling pretty strong. The best I have been for ages. I notice that my weight is up so not sure whether that is good news or not - but I am trying not to let numbers on a scale mess with my head. I haven't changed my diet.

Training this week has been as follows:

Tuesday: Treadmill - 1 hour

Wednesday - 30 min run

Thursday and Friday  (today) - both treadmill workouts.

Although treadmills do drive you a bit insane (hence why I like to get out for a walk or run a few times a week) but they do make sure you maintain a good pace. I always get a good sweat up and can't slack off when I am on the treadmill, whereas when you are walking or running you have the freedom of altering your pace (often slower knowing me...)

Gym

Tuesday was legs

Wed - arms and abs

no gym Thursday

Friday - today - was my second back workout plus some extra leg work and arms.

I did this in approx. 45 mins this morning:

Assisted chins - 4 sets SS with Walking lunges - 4 sets

Lat Pull down SS with Leg Extension - 4 sets

Single arm cable arm row - 4 sets (I just do each arm after the other without stopping - except for a wee pause after the second set for a quick breather and drink for 30 sec's or so)

Then heaps of arm exercises to finish - I just do these one after the other and then repeat the cycle - doing 3 sets in total

DB Shoulder Press followed by shoulder machine (until failure)

DB Side raises until failure

Front delt raises until failure

Rear Delts with DB

Diet - This is what I ate yesterday:

Meal 1: Oats/protein powder + extra protein drink

Meal 2: Oats/Protein powder

Meal 3: beef/salad, flaxseed oil dressing

Meal 4: apple

Meal 5: Egg salad, flaxseed oil

Meal 6: Protein powder (40 grams protein) made into icecream (ie mixed with some water, extra sweetner and frozen), plus 12 almonds 

This afternoon - I shot out to TicketDirect to get some tickets for the Elite BB'ing Show - wow tickets are almost gone - so anyone who hasn't got any better get in fast. I think I am down the back somewhere!!!!

For the past few weeks I have been taking added iron, Vit B Complex and also consiously adding iron rich foods in my diet . This includes beef at least once per week and liver (once or twice).

I am feeling HEAPS better.

I really encourage BB'ers who eat heaps of white meat (e.g. chicken and tuna) to try out an iron boost.  Before I used to put many feelings of tiredness down to training hard - and sometimes flakiness due to lack of carbs. But sometimes increasing these other things in your diet (ie iron) can really enhance energy levels, reduce blood sugar swings and really make you feel alot better.

In my NZ research I found that female bodybuilders were sometimes concerned about vitamin deficiencies such as iron and calcium - so I will put up some scientific research on this in the next few days.

In terms of my own training:

Yesterday (Sunday) was an easy day - a beach walk. I also did an ab workout while watching TV in the afternoon (It makes it feel less of a chore!)

Today - an hour on the treadmill (I was really swety due to the humidity - even at 7am).

This was followed by a back and chest workout at the gym.

Unassisted Chins - 3 sets of 15 superset with back extensions - 3 sets of 15.

Incline BB Chest Press Superset with Cable Row and also decline abs

There were 4 sets of the chest press and cable rows and a total of 100 decline site ups.

This was followed by Pec Dec (4 sets) Superset with single arm DB Rows

Finally 3 sets of lat pull downs (wide grip) superset with 4 sets of Chest Press (seated at a machine).

This took 45 mins but then I go at 8am'ish so the gym is pretty free from people (yahoo !) so I can get through things pretty smartly.

Breakfast this morning- my usual - oats + protein powder (this morning I had Pharma sports Tropical Coconut), followed by a protein shake 30 mins later (PVL Choc Coconut with heaps of ice to make it thick). I had this at 9.30am after getitng back from the gym and a quick shower.

This gives me a good 40grams+ of protein. It is now 12.30pm and I am not even that hungry yet. It fills me up and keeps my energy levels stable. Will eat again soon. This will be oats and protein powder again. The rest of the day will be mostly salad, oils and lean protein.

Well - back to work. Train hard - and all the best to those in training for upcoming comps.

On Waitangi day my gym was closed, but it was a great day so I went for  a brisk walk along the foreshore - just under an hour or so.

Thursday

Cardio: An hour on the treadmill (after a few coffees), plus a really good workout at the gym.

Gym: Abs and arms - I just pumped it.

Crunches and decline sit ups supersetted with

Shoulder Press (with DB's) and on teh machine

Side lifts (with DB's)

Front lifts (with DB's)

Bicep curls with the BB and also hammer curls (with the DB)

and tricep pushdowns and also dips off the bench.

I just kept going from one to the other without stopping. It looks heaps (and there was as I did 3-4 sets of each and a total of 300-350 crunches plus 3 sets of decline sits - 15-20 each set).

It took a total of 50 mins or so.

Weight (gosh haven't jumped on the scales for a while) is 59.4kg.

Today (Friday)

I did an outdoor run first thing (30 min or so around the streets and hills), followed by a gym workout.

Back and Legs at the gym.

I am doing these body parts twice per week at present. Today I did:

Assisted chins supersetted with walking lunges

Cable row (with the mid handle) supersetted with leg extensions

Lat pull downs (wide grip) superset with leg curl

Butt blaster machine - 3 sets (got to keep the bum from sagging too much!)

and single arm cable pulls (4 sets).

Yesterday was pretty full on with study and work.

Diet was as follows:

oats/protein powder + extra protein drink

oats/protein powder

Apple

Salad/fresh fish (the boys went fishing on Waitangi day) and flaxseed oil. WW jelly.

Salad/eggs (5 whites + 1 full egg), flaxseed oil

Protein powder mixed with a bit of water and frozed as icecream (40 grams protein) plus a big handful of raw nuts. 

Saturday was a walk along the foreshore -which was great.

Sunday was a long jog along one of the local walkways sort of a plod/walk.

Normally Sunday is an easier day on the body but as my BF was out fishing early I thought I might as well push the body a bit.

Lately I have been doing heaps of work on my Thesis and I feel like my bum is growing wider and wider sitting at my computer!

During the week we visited the stone sculpures on the foreshore before they were auctioned off - some of them were great. I think this one sold for over $20,000. See picture to side.

This morning I was on the treadmill for my Monday walk - although legs were a bit sore from yesterday's run. At the gym I did back and chest.

Unassisted chins - 3 sets SS with back extension

Incline BB chest press SS with T-bar

Cable row SS with Pec Dec

Lat pull down SS with Chest bench press (on a machine that you sit upright and push outwards)

Diet is keeping clean - although yesterday I had my usual Sunday bread and cheese at lunch time, with jam (yum)

Today so far, food-wise, things have been as follows:

Meal 1 :Oats (1/2 cup raw_ cooked as porridge + big scoop of protein powder. This was followed by a protein drink - a total of at least 40 grams of portein.

Meal 2:Oats + protein powder again

Meal 3:Liver cooked (getting my iron content up!) plus salad and flaxseed oil + WW jelly

Still to come

Meal 4:Green apple to munch on while I watch the News on TV

Meal 5:Lean protein, salad, oil - for tea

Meal 6:Protein powder made into thick mix and frozen (as icecream) for pudding = 40 grams + a few nuts.

I am just having another coffee (I need at least two) before I get on my treadmill - which I aim to do about 3 times a week - the other days of the week involve some form of pre-breakie cardio but that varies - maybe a run, outside walk or whatever. Like many other people I have to maintain a reasonable level of activity to keep BF to reasonable levels.

My body isn't perfect - but it is pretty good - especially for someone who is 44 yrs. But I work hard at it and eat clean for the vaste majority of time. I have been fat - I don't want to go down that track again. That is my choice.

What I find particularly annoying is when people assume I am "lucky" that I am the "type of person who likes doing this/getting up early/putting in the work on my treadmill/gym" etc or "it is alright for me"  blah blah blah. I am sure other BB'ers feel that way too.

Some days it is really hard for me to do this - and I think it is for other BB'ers. But at the end of the day it is about choices. I would love to lie in bed and eat chocolate. I would love to have 'spare time' in my day for going to the gym - but I make a conscious choice to do this and to fit it in. Some mornings I get up crazy hours to do it - and I am aware many BB'ers do this.

It isn't easy and many times I sit here (or lie in bed) contemplating whether I 'feel like' getting on the treadmil - but I usually do. To be honest, sometimes I feel better once I am on there - other times I hate the whole time (ha ha) but once it is done I feel good and often able to conquer others things in my day (including all those other tasks I have been putting off....grrr).

Sometimes there are BB'er quotes that stick in my mind from my interviews with BB'ers last year. 

One person told me that you can think of all the reasons to avoid training, break your diet etc - but at the end of the day these are simply excuses and choices.

The other quote that really stuck out was the one from a personal trainer and former BB'er who said that she has no time for clients who  don't turn up regularly for training or stick to their diet but complain about their fat arses. People know the formula. In life we all make choices. You often can't have things both ways.

BB'ers I find differ from non-bbers in many ways. One is that there is a value system where (although life is not an oyster) you make that choice to get on your treadmill/go to the gym/stick to your diet/be in shape or not. People aren't "lucky"; it isn't "easy" - BB'ers just tend to have a no-excuse mentality.

Okay ....now I am going to get on that treadmill !!!

An update on diet, lifestyle and others things will come later ...

Reflecting on this week - it hasn't been the greatest - it started well, but energy-wise Tues, Wed and Thurs sucked.

Friday (today) I am back in killer form.

Checking my training log - last week I had a pretty intensive week - including cardio - and after Monday's workout I felt really tired. I hadn't recovered on Tuesday, so whilst I maintained my gym workouts - I took it easy cardio-wise. Shorter walks and runs and heading outside - not getting on the old treadmill.

I also wondered about vitamin deficiency. I haven't eaten read meat for a while. So on Wed I had a good meal of beef (yum!) and on Thursday I bought some lambs  liver to fry up. There is heaps of iron in that stuff and it makes great BB'er food - it is lean and a great source of protein.

I have also picked up some iron tablets and I am taking those twice a day at present. My other vitamins are a multi asnwell as a B complex (which I picked up by mistake as I thought I was buying some multis !)

Today (Friday) I feel heaps better ! Not sure if those things worked but hey I am not complaining ....

Today's schedule so far has been as follows:

GYM/CARDIO

Pre breakfast - hour on treadmill (walking), then I headed to the gym for 40 mins of back and legs.

Lat pull downs/walking lunges

Cable Rows/Leg Extensions

Lat Pull downs again (but a different machine)/leg curls

Single arm cable pull back machine - 4 sets

4 sets of the butt buster machine for my legs and butt to finish.

Meals/Diet so far:

Breakfast was oats and protein powder, and now I am about to have my second oats/protein powder meal (meals 1 & 2)

Later in the day I plan to have:

Liver (use of the last of the stuff) plus salad and flaxseed oil.

Green apple

Lean protein e.g. Tuna, chicken or egg whites/egg, plus salad, oil

Protein powder e.g. shake (40 grams protein) and nuts.

How do you record your training schedule - this is what mine looks like ...an 08 diary with everything scribbled in it.

 In it I write my cardio, my gym workouts and also a few notes about energy levels. On odd days when I weight myself I jot down my weight. It can be good to reflect back.

Last year I tended to print out a 6-weekly training schedule from my computer but I have started to maintain this type of diary and it is working well - but make sure you get a diary with a page per day format - as you can tell you often need plenty of spaceto write - especially when you are writing in the throws of being tired and in between sets! 

Working on my Thesis has been frantic lately, so between that and everything else in my life, diary updates have slipped lately.

However I have maintain regular workouts.

For the past week, this is what I have been doing:

Cardio:

Monday (14th) - 1 hour treadmill

Tuesday - 1 hour treadmill

Wed - 1 hour treadmill

Thurs - 30-40 min run

Friday - 1 hour treadmill

Sat - easy walk

Sunday - today - long run - probably an hour or so along a bush walkway.

I have been doing cardio earlier in the morning as it gets so hot. The I have been heading straight to the gym.

Gym workouts:

Monday (14th) - back and chest

Tues - none as I flew to Auckland for the day for meetings

Wed - Legs

Thurs - arms

Fri - Back and a few shoulder exercises

Abs - I have been doing during the day - mostly crunches - to have a break from study/writing.

To get to the gym early after my cardio workouts I have been lifting weights before breakfast - which isn't ideal - but at least I avoid the heat.

I got on the scales today - 58.6kg - so down 1 kg from my last weigh-in - which as I suspected was up due to water retention.

Diet yesterday was as follows:

Breakfast - 6 egg omelet (5 whites and 1 full agg) with onions, 1/2 cup oats made into porridge.

Lunch - salad, tbsp flaxseed oil, eggs (5 whites plus 1 full egg); 2 slices bread with low sugar jam + slice on each of low fat cheese (ie 2 slices).

Afternoon - protein shake

tea: Egg salad (5 whites/ 1.5 egg yolks); flaxseed oil/vinegar etc dressing NB: Phew...That is alot of eggs for one day ....

4 scoops protein powder - 40 grams protein (I mix it with water and semi freeze it to be a bit like icecream, which is nice in the heat).

Today (Sunday) I went down to the foreshore in New Plymouth to check out the stream train. My BF really really wanted to see it. I think all the men and their sons in town were down there ! - what is it about trains they love ?!!! However a nice trip out, and I admit the train was pretty cool. (Below - me and steamtrain....)

Today I feel pretty good. I have just finished an hour on the treadmill, sweat pouring of me but  it was great. 

When I first woke up I started making excuses for myself to maybe give myself an easier day - just a gentle walk - but after a few coffees I felt better and ready to tackle the world - grrrrrrr.

I even jumped on the scales - something a female should never do at certain times of the month (like now) to find that my weight has hit the highest ever - 59.6kg - on any other day I would have gone into depression - it would have played on my mind - but hey - who cares. I know it moves around and in the coming week it will go down (I hope!).

Breakfast has been oats (1/2 cup) plus prtein powder (big scoop) plus some fruit (defrosted frozen boysenberries with a sprinke of sweetner) - yummm.

No gym today - Thursday is always my week day rest day.

I have bought a new diary for 08 - just a regular one (now they are all selling cheap in the shops!) - and that will be my workout diary.

Okay - down to work, emails and all those others things I now need to do in a day !. The sun is out and washing is on the line - yahoo. It should be a productive day.

Wow - It is almost mid-Jan. I have been a bit tardy doing a journal update - mainly due to focusing on my study, which has consumed me lately. I have maintained my workout schedule - although mentally and physically some days have been better than others!

Today was not so great. A 30 min run, followed by an arm workout.

Just heaps of DB's - probably about 6 sets of the following:

Side raises

Front raises

Shoulder Press

Bicep curls

Rear Delts

Triceps extension with DB

I lost count as the Gym owner was chatting, but that was okay - I almost enjoyed the distraction this morning.

Diet-wise:

Oats/protein powder (25grams)/fruit

Oats/protein powder (40grams)

Salad/Tuna/Flaxseed oil

(I still have a few meals to go - but is it so far) The rest will be salad's, lean protein, PP and fruit, plus a few nuts maybe).

On Sunday we went for a walk up and around some lovely bush areas in New Plymouth. Here are a few photos. 

First - Xmas day - went to my father's farm in the Hawkes Bay (packed the gummies) - it was about a 7 hour or so drive and I arrived the evening of the 24th. Up early on Xmas day - went for a walk on the farm for 30 mins or so - chased by the cattle. My mother's ashes are on a high hill there so in addition to visiting her, it is a great leg and butt workout getting up there. Mum would have been pleased - she was always in great shape!

For lunch we went to a restaurant - I ate a bit of many things ! First course I sampled the cold meats and the salads (the types with all those creamy dressings!) - I really love waldof salad, carrot and cheese, and also tomato and feta cheese salad. For my Main course I had all the meats - pork, ham and beef (some of each) plus kumera, potato, veges and gravy. For pudding - some cheese cake, chocolate cake and chocolate mouse. I also had a bit of my Dad's mince tart. Finally, cheese, fruit and crackers !

After that - for tea it was just a salad and ham.

So one splurge - mostly one meal - and that was it.

On the 26th - I ate a couple of boiled eggs and an apple for breakfast, jumped in the car and began driving back to New Plymouth. On route I ate a protein bar and also stopped at Palmerston North and bought some cold chicken and salad from Woolies.

I haven't jumped on the scales - in fact haven't for a few weeks now - at this time of year it messes with your head!

Yesterday (27th) was my birthday - I turned 44. I feel pretty good for my age - infact I am in better shape than I was in my 20's and certainly feel much better about myself generally. At that younger age I used to weigh 78kg's and wore big baggy clothes. As a teenager I also had real issues with food - often starving myself - so my weight changed dramatically over the years.

My gym is keeping strange hours at the moment - so having to get there early at the moment - often doing cardio and weights before breakfast. It is hard work!  I usually have a few meals in my stomach before doing weights. It was back and chest yesterday and today it will be legs. Must get on the treadmill now.....

Today I am heading off to Hawkes Bay to catch up with my Dad.

I have just done some cardio (an hour on the treadmill) but won't bother with the gym - it will be chaos in town battling for a park. 

So I will fill the car with pertol and head off in a few minutes. Will eat healthily on the way but hey tomorrow is Xmas - not that I pig out big time  but it is nice to be normal and sample all the great foods. We are going to a restaurant - which is good - can have what I want and don't have the temptation of all those left overs (not to mention dishes).

In the chilly bin is a fresh salad, my cold cooked oats and protein powder (sounds horrible but I like the stuff) and a few protein bars. This might be what I'm eating today - but won't be tomorrow! Merry Xmas.

Today after some work first thing, I went for an early jog - up and down the streets around my house - takes about 35 mins or so and has a couple of big hills. After breakfast, a bit more work and checking of emails, it was off to the gym early - before the Xmas shoppers stike - so made it there by 9am'ish (or just after).

A back workout today with some abs thrown in:

Assisted chins (4 sets) ss with decline abs (where you put your feet under the little roll bar)

Lat pull downs SS with cable rows (with a wide grip)

Cable rows (with the V-grip) SS with decline abs (a different decline ab bench - where you put your feet under a strap - I find this version actaully works my lower abs more - and boy do they need that!)

Back home for another meal: More oats and protein powder.

I have been doing more work for a client (need to pay the bills somehow!) but will have a late lunch  in another hour or so - probably some tuna, salad and oil.

I have never been a great eater of tuna - I used to hate the taste but the sealord lite brand doesn't taste fishy at all, so I eat quite a bit of that brand. (see picture!)

Today was my easy workout day - just cardio in the morning. No gym. It is nice. I work from home - so as usual an early start - i am always studying and working by 6 am (admitedly this is sometimes from Bed with a cup of coffee)...then to the computer for more work and also check emails.

Cardio: I got on the treadmill at 8am for an hour of walking, then shower and back to work.

In fact most of today has been at my computer. My legs are feeling a bit of pain still this morning from my workout on Tuesday (so it must have been good).

The bad thing about summer is that the sunshine shows up all your fatty layers around your middle - yep I was looking at those in the mirror - I get that fatty deposit around the back and middle - damn!!!! - although arms don't look too bad.

Diet today has been so far:

Oats (1/2 cup)/protein powder (20-25grams)

Oats (1/2 cup); Protein powder (40 grams)

Salad/tuna, flaxseed oil

It is now 4.30pm'ish, and meals yet to come include:

Some fruit, more salad and lean protein for tea (with oil) and some protein powder and nuts for my final meal.

Another workout tomorrow (it may be my last before heading off to Hawkes Bay for Xmas...but we will see).

Tuesday was Leg day.

Actually it was quite a good one. As Xmas shoppers have hit town in droves (well for us here in the provinces it feels like droves!) I have been going to the gym in the morning - trying to get a car park by 10am and back out by 11am'ish.

So I have been feeling quite fresh - full of energy hitting the gym earlier in the day. It is also cooler. Nothing worse than hitting legs (Squats and Leg Presses in the heat - talk about queezy)

So Tuesday consisted of:

Cardio - walk in the morning - 40 mins or so before breakfast.

Gym - Legs and calfs.

Leg extension - 2 sets to warm up (light)

Leg Press - 80 kg - set of 20; 120 kg 3 sets - I am not that strong so only about 6 or so; 100kg - 12; 80kg - another 20. So that is 6 sets total.

This was supersetted with seated calf raises. 20kg weight - 6 sets @ 20-25 reps per set.

Squats - light - 40kg - 4 sets supersetted with walking lunges (10kg in each hand) and no rest between sets.

Leg extensions (light) SS with leg cursl (light) - 4 sets.

Diet was as follws for that day:

1. Oats/protein powder (after m,y walk and before going to the gym)

2. Oats and protein powder - 40 grams (upon returning from the gym)

3. Salad, tuna, flaxseed oil, WW jelly

4. Fruit

5. Salad, oil, 6 eggs (5 whites + 1 full egg)

6. Protein powder (40grams) + nuts

Wednesday (today)

Several cups of coffee first thing ! (plus working/studying). My legs (and bum) feel the outcomes from yesterday's workout - so for women concerned about their arses - do your squats and walking lunges.  Knowing me - they will hurt even more on Thursday! (it last 2-3 days).

Cardio - Treadmill - walking for an hour. I didn't feel like doing it but once I got going it was okay. Put some Pat Benatar on the CD player - I felt much stronger and invisible listening to her. 

Had Meal 1. - oats and protein powder. Did some more work quickly while eating breakfast.

Gym - did arms today - 6 sets just going through Shoulder press, bicep curls, tricep extension; side lat lifts; front lifts; rear delts with dumbells. Back home...battled Xmas traffic.

Now just writing this and having my second meal for the day - more oats and protein powder. Back to work !

This year I have been really working hard on my back - twice weekly worouts Monday and Friday.

Below are the before and after shots - March 2007 V Dec 2007.

And my verdict is ....well I don't know if much has changed !

Maybe a tad???? (more depth) or is that just wishful thinking....LOL

Below - March 2007

Above - Dec 2007

I guess it comes back to that age old debate for bodybuilders - genetics V BB'er interventions - how much of yourself can you physically change? especially those weak spots ....

I mean I think my chest has improved heaps this year - but I haven't even worked at it - I just added a few more incline presses and that was it. It wasn't even a goal of mine to focus on them. It just happened.

My shoulders have also improved but I have worked hard on them this year (so that is good). (So you can make a difference !)

But my back was a big goal - my lack of width is a weak spot - but how much am I fighting genetics? Sigh !

I think I will just keep at it.....not sure if it does anything or not, but things take time, and I am getting better and stronger at my back exercises. I want better wings under my shoulders - and one thing I do know and that is that they will not improve if I do nothing. So I have nothing to lose. So working on my back remains on the list in 2008 !

Persistence and consistency are valuable attributes to bodybuilding, and bodies were not build overnight (or in a year!)

After dragging my heels this week I picked up on Thursday - actually felt damn good. No gym workout, but a good hour on the treadmill - shower, wash hair - felt more like my killer self. Yahoo.

Caught up with work, study and made decisions I have put off for ages - gosh hope I don't live to regret anything !

Today (Friday) - did an hour walking on the treadmill this morning. Worked on my Thesis, then off to the gym for a back and ab workout.

It's great Summer is here - but wow, cardio and gym workouts are getting hard in the heat.

Diet so far today:

(cardio)

Oats/protein powder (40 grams)

(work)

Cup of soup, then off to the gym

Back workout + abs - 45 mins

Lunch - salad/flaxseed oil with vinegar dressing; 5 egg whites + 1 full egg. WW salad.

(will have the following later)

More oats + protein powder.

Fruit

Veges/tuna (or lean protein e.g. chicken, beef etc) + flaxseed oil.

Protein powder (40 grams protein)/nuts

This week so far has been hard - a bit lacking in enthusiasm. So I have ended up doing light cardio (walk each day) and go to the gym (but nothing structured). It is better to do something on periods like this, than vegetate and feel guilty/bad etc etc.

I think it is not so much about workouts but probably broader stresses, and sometimes they then affect commitment to working out. On the other hand working out can be helpful, because at least you have control those things - you feel a sense of achievement, and in control of your life - even when that is not necessarily the case. Yep - there are theories on this ! Ha ha.

So heading to the gym now.

So far I have had two meals - both oats and protein powder.

Just a light arm workout is planned.

Yesterday I did legs - Leg press (4 sets), squats (4 sets), calf raises (6-8 sets), leg extensions (3 sets), leg curls (3 sets) and walking lunges (3 sets)

Tomorrow no gym - plan to have a long walk instead.  

Sunday was a rest day - just a walk. 

Today (Monday) an hour on the treadmill (walking) plus the gym in the afternoon (back and chest).

I just made it up as I went - nothing structured.

Assisted chins (4 sets) SS Chest machine

Assisted chins (with narrow grip- palms inwards) - 4 sets plus pec dec (4 sets)

NB: This was interrupted as some guy went and started using the chin machine (grrrr) - so I had to substitute some Lat pull downs. I was going to tell him to naff off but hey it wasn't intentional on his part, he looked new and besides it wouldn't kill me to do something different.

Lat pull downs plus Cable row (for back) - 4 sets total 

Finally - single arm chest/cable cross over thingies (4 sets) plus also 2 sets with both hands holding the grip (ie like a most-muscular pose - holding cables)

Diet - okay.

Oats + protein powder this morning (40 grams)

Oats + protein powder (25 grams) + broccoli soup and some veges

(gym)

Veges + flaxseed oil and fresh fish + WW jelly

Just about to knock off work/study (6.30pm) - will have a small piece of fruit, then veges, tuna and flaxseed oil.

Later: protein powder (40 grams) plus handful of nuts before hitting the sack.

Okay - quick update - Yesterday - no gym - just a walk and thanks goodness as Elton John was in town so finding parking etc to get to my gym (right in the heart of New Plymouth) would be crazy. There is also a bit of movie filming going on to add to the craziness - and streets have been closed off.

Today - Gym workout - Nothing structured (I must update my gym workout) - back and abs.

Assisted chins - 4 sets

Lat pull downs - 4 sets

BB back lifts - 4 sets

Back cable rows - 4 sets

and in between all that ab exercises.

Diet - Just keeping it clean:

Meal 1: Oats + protein protein (40 grams)

Meal 2: Broccoli soup, oats + Portein powder (25 grams) - then I went to the gym

Meal 3: Veges, Flaxssed oil - 2 hard boiled eggs (I have this thing lately about having a couple of eggs - instead of just the egg whites - must be a craze I am going through). WW jelly.

(Just going to crash out for a while in front of TV - will have a piece of fruit - Meal 4)

(to come)

Meal 5: Veges, Flaxseed oil + tin of tuna

Meal 6: Nuts, Protein powder (40 grams) 

Yahoo - weekend tomorrow - will be doing study but will hopefully fit in a nice bush walk.

TRAIN HARD

Yesterday I barely made it to the gym - I was frantic working - stressy deadlines etc - and to be honest I barely felt like going - but glad I did. I had an awesome workout - chest and back - and I felt strong.

As I recall I did:

Unassisted Chins SS with Back extension (5 sets)

Incline BB chest Press SS Back Cable Row SS Decline abs  (4 sets)

Shrugs SS Seated Chest Press (on a machine) (4 sets)

Lat pull downs SS Pec Dec (4 sets) + some assisted chins to finish

I ended up working late but it was worth it.

Diet has remained pretty clean. I know some people complain about the time it takes to prepare food etc. but actually I just spend a short period a few times a week and all my meals are prepared.

Veges - I use glad ware containers - I usually prepare 4-5 containers at a time - and put into them frozed beans, some pumpkin and cauli - and throw them into the fridge. The twice a day I microwave them (witha  bit of added water) and add to them some protein (e.g. can of tuna, a couple of eggs, cooked chicken, beef etc) and a tbsp of flaxseed oil. I usually have this for lunch and also tea.

Protein - I buy a bundle of cans each week and have them in the cupboard.

I buy chicken - split them into portions (cut up etc), place in sealed bags and chuck into the freezer - so if I need a portion I just grab a bag. The same goes for steak etc.

In my fridge in a bag of raw nuts, raw vages such as carrots, cucumber etc which I eat whether I please. I often make up a container of vege soup, to keep there as well, not to mention ready made up weight watchers jelly. These are all good snack foods.

Wow - after feeling like a beached whale the last few days and my weight going up to 59.4kg - I wasn't sure if I was eating too much (I questioned - was I being honest with myself?.) or was this water retention from that time of month blah blah.... For the last 2 weeks my weight has been going up and up. I don't like to get frantic about the scales, but you do wonder, and I guess it is frailty of us women that we do get a bit obsessed by these number things. What is it like for other women? Well this is what it was like for me.....

On one level I wanted to get on the scales just to prove it was going to go down - because it would make me feeling better. But on the other hand I didn't want to get on the scales - cos I felt like a number freak -  one of those women who get obsessed by scales - letting those numbers dictate how you feel - and I have often objected to being and acting like that. But when my weight continued to go up and up, it turned into a love/hate relationship with the scales - to get on or not? - and it played on my mind. 

On Monday (yesterday) I got on the scales (that time of month has finished!) and my weight had gone down to 58kg's - amazing ! So I think it was water retention built up over the last 2 weeks.  I am not going to get on them again, just in case they say 59kg's or something ! - I am going to quit while I am ahead! To be honest, I feel disappointed in myself that I have let things like that mess with my head, but I am human (and female!).

My schedule and diet yesterday was as follows:

Cardio - an hour on the treadmill prior to breakfast (walking) - felt pretty good.

Meal 1: Oats + protein powder (40grams protein)

Ab exercises - while having a 5 min break from work

Meal 2: Egg white omelet with onion (6 egg whites) + 1/2 cup oats (porridge)

Gym - Chest and back workout - 4 sets of each of the following:

- unassisted chins + back extension

- Incline BB Press, decline abs, cable rows

- Lat pull downs, Pec dec, shrugs

Meal 3: Baked fish, veges, flaxseed oil, WW Jelly

Meal 4: Fruit

Meal 5: Tuna, Veges, Flaxseed oil

Meal 6: 40 grams protein powder (mixed with water and microwaved), + 10 nuts.

Tuesday (27th) Today - so far I have only had several cups of black coffee - and I am about to do some cardio - maybe a brisk walk outside before continuing with work. Later today i will be heading to the gym for a leg workout.

Study and work have been busy at the moment, hence I have been a bit slack with diary updates. Currently I am working on pulling together all the material I have gathered during the year from interviewing bodybuilders around the country and writing up these results, in some kind of format for my Thesis. Everything is a bit of an entangled web, so most days I sit there writing something up - only then to write it another way on another day ! Sigh. I love my research but sometimes it drives me insane .....

On days like this, I find cardio (as much as I hate it) can be quite therapeutic, as can weight lifting. It is good to get a bit of space and time away just to figure things out in your mind.

Bodybuilders have also conveyed to me that bodybuilding has proven therapeutic, one of personal development and a journey of self-discovery (about inner capabilities and character). These types of notions will be part of my Thesis.

Anyway, onto less spirtual matters. Here is my training and diet update for the last few days:

Saturday 17th Nov - A long jog down a local walkway. No gym.

This felt good as on Thurs and Friday I felt fat and frumpy - typical PMT, water retention - feel like a beached whale kind of sensation that I guess women relate to ...blah blah blah. Yes I ate a bit more those days, but at least kept it clean.

Sunday - an easy walk. No cardio. Went to the beach with my BF who (as a non-BB'er) reminds me that there is life away from BB'ing !

Monday: Treadmill - an hour walking. Gym - a good back and chest workout.

Yesterday's diet:

Meal 1: Protein powder (40 grams protein)/1/2 cup oats.

Meal 2: Protein powder/oats

(gym)

Meal 3: Eggs (5 whites/1 full egg) + veges + flaxseed oil. WW jelly.

Meal 4: Fruit (boysenberries)

Meal 5: Tuna, veges, flaxseed oil

Meal 6: Protein powder (40 grams protein) mixed with water. nuts

Tuesday 20th: As I sit here at my computer, I am about to do some cardio. It is a great day out - so will probably hit the streets. Later I will be heading to the gym for my leg workout.  

Here is a catch up summary of workouts in the last few days:

Wednesday was arms and shoulders day.

BB curls supersetted (SS) with close grip bench press

DB Side lats, front delts and shoulder Press - all with dumbells - 4 sets supersetted. I also add a set of decline abs (30 of them on a decline bench) in between each big super set. 

Then I use the cable machine, Bicep curls (a cable in each arm on the high cable) - so I am straddled between the two ends like I am in some kind of S&M porno show. And in between each set of 15 reps I do 30 tricep dips off the side of a bench (which is near the cable machine).

I then do tricep thingies with the cable machine and then 4 sets of rear delts on the cable machine (this is when the cable is on the low hook, you bend over  with the opposite arm and pull out). So bascially I hog the cable machine for a bit on Wednesday !

Then I finish with a few sets of quick DB curls and hammer curls - just a light weight - 6kgs - and pump out until failure.

Then a few tricep dips to end it.

This takes a hour - and is a good workout.

Yesterday - thursday - my body was sore. Legs were feeling sore from my Tuesday workout and I woke up in the night with that sore cramp feeling in my right leg. And my arms were feeling a bit sore from my Wed workout. I went for an easy walk in the morning - nothing streneous - my legs were so stiff - but it felt good. I needed that before sitting for the day and doing all my work. A rest day from the gym.

Diet that day:

Meal 1: Egg whites  - 6. 1/2 cup oats - 2 scoops protein powder.

Meal 2 : Oats - 2 scoops protein powder (that's around 40 grams of protein)

Meal 3: Tuna, flaxseed oil, veges

Meal 4: fruit

Meal 5: Chicken, veges, flaxseed oil. Broccoli soup

Meal 6: Protein powder (another 40 grams) plus nuts.

The only supplements i am on at present is a multi.

Today Friday - I feel heaps better - about to jump on the treadmill. The sun is out - yahoo! and the washing in the machine !

Diet has been pretty clean - although I do eat more on Thursdays. I guess when I relax a bit - don't exercise as intensely -  I do munch a bit more ! (I convince myself that my body needs it - LOL!). Later today I will hit the gym for a second back workout and a few light shoulder exercises - and maybe some more ab ones.

Seeing the bodies at the NZFBB Taranaki's on Saturday was great. Both quality and quantity is good. NABBA also had a good ending at their final event as well. So Bodybuilding in NZ has ended the year in good heart - and hopefully 08 will continued to build on this. 

As for me, I toss up whether in 08 I will compete again or not. It is on my mind sometimes. But I know that I won't do it until I complete my Thesis - hopefully by March. This to me, is my number one priority and personally I find it hard to compete without sacrificing something - and my PhD studies are something I won't. So until I complete that - then my heart and passion is not about competing. But it is about continuing to work on my body, learn about bodybuilding, eating clean and staying consistent and committed in that respect.

On Saturday I did an hour on the treadmill before heading down to the TSB Showplace to watch the comp. On Sunday I spent time with my partner (a non-BB'er) kicking back and reading the Sunday newspapers. Today, Monday - back into study and my training routine, as well as working on a few commercial projects (got to pay the bills somehow!).

Diet yesterday:

1. Omelet (5 egg whites/1 whole egg), with onion. 1/2 cup oats made into porridge.

2. Veges, oil, tuna, (cooked); 2 slices of toast with cheese and low sugar jam.

3. Fruit

4. Veges, oil, tuna (cooked) +  broccoli soup

5. Protein (4 scoops or 2 large scoops), microwaved with water. A few nuts.

Diet Today:

1. 6 egg whites (microwaved in a plastic jug - nothing flash!); 1/2 cup oats (cold cooked) plus protein powder.

2. Fresh veges to munch on (carrots and cucumber), plus more oast and protein powder.

(heading to the gym now to do a back and chest workout). I did my abs when I got out of bed this morning - 200 crunches plus some side crunches. Current weight 58.2kg.

Yesterday - Thursday 1st - was not the greatest of bodybuilder days for me. Energy wise I felt pretty flat and empty inside. I didn't go for my normal walk first thing (really rare for me), and ended up just having breakfast. I did go for a walk later - nothing much 40 mins or so. On days like that I am never sure whether to think of myself as a slacker or listening to my body - and giving it a rest. I am in two minds. I ate a bit more yesterday - mostly protein.

Breakfast - oats/protein powder then another protein shake.

(easy walk!)

Meal 2: Egg whites, oats protein powder + another protein shake

Meal 3: Beef, Vegs, Flaxseed oil (maybe another friggin protein shake - I lost count after a while!)

Meal 4: Fresh fruit

Meal 5: Tuna, Veges, oil

Meal 6: Protein powder (microwaved with a  bit of water), nuts.

Well my poor kidneys - probably too much protein ...

Today - Friday 2nd- feel a lot better. Currently about to get on the treadmill and will hit the gym later in the day. Looking forward to the Taranaki BB'ing Champs tomorrow.

Yesterday was normally a rest day, but I felt pretty good, so did cardio and a workout.

Morning (pre-breakfast) - 1 hour on treadmill - walking various speeds.

Meal 1: 6 egg whites microwaved + chicken flavoured salt. 1/2 cup oats + protein powder.

Meal 2: Veges (carrots/cucumber) + oats + protein powder again

Gym - arms:

Bicep curls + skull crushers (4 sets)

Super set of DB side lifts/front lifts/Shoulder Press (4 sets)

Cable bicep curls superset with tricep dips (just off the bench next to the cable machine) - 4 sets

Rear delts - with the cable machine (on the low pulley) - 4 sets

Triceps (on the cable machine using the high pulley) - 4 sets

DB Bicep curls - each arm alternating until failure.

Tricep dips to finish

(back to work again)

Meal 3: Hot veges (beans, pumpkin, cauli) with flaxseed oil and tin of tuna. Weightwatchers jelly.

Meal 4: Fresh fruit (boysenberries)

Meal 5: Repeat of Meal 3

Meal 6: Protein powder (4 scoops or so microwaved into protein pudding) plus 10 nuts.

So that was yesterday.

Today - currently having several cups of black coffee - as usual ! Doing some work, then will head out soon for a brisk walk - probably 30 -40 minutes - so a bit lighter this morning.

This afternoon - will aim to go to the gym - 2 pm'ish, for a second back workout and some extra abs and quad exercises.

Back from Auckland (to see the Nats), so it is work, training etc again. The Taranaki team did awesomely and are now in hard training for the Taranaki's in less than 2 weeks. Photos from their final posing practice will be logged next week.

In Auckland I just did cardio - and my gym was closed on Labour day - but back to it today.

I am about to jump on the treadmill - so far I have had a number of black coffee's!

My breakfast will be egg whites, oats and protein powder. Weight-wise my body is continued to move around alot - so I think I will give up on the scales for a while. The other day it hit 59kg's which is the heaviest it has recorded - but today it is down to 58.6. Gosh I don't know. I need one of those Tanita scales to assess my body fat !

In addition to cutting back on nuts etc., I have been thinking about meal timing. Some of my meals - especailly at night - have been too close - so that probably isn't good for fat levels. So ensuring my tea is around 6pm - and final meal just after 8pm now. Before it was kinda 7pm and then 8pm. I have been having heaps of fresh veges to munch on - carrots and cucumber, which I love - so great that summer is here.

My goals in the coming months are:

1. To continue to work on my back and lats

2. To reduce that ab fat a bit more - In the last few months it has definietly got a bit flabbier. (I don't need the Tanita scales to really be honest with myself!)

Tomorrow morning I head to Auckland to watch the NZFBB Nationals. I am really looking forward to it - seeing all the physical tranformations, and trying to recognise people with all the brown stuff on.

As for my own transformation - well not quite as dramatic!  - but never-the-less it has been a good week. Yesterday was my arm workout and today (which is normally a rest day) I will get in a second backworkout, plus add in some leg/quad exercises as I will just do some cardio before sitting in the car for 5 of 6 hours in the morning to travel North.

Energy levels have been pretty good this week. I have been taking a multi-vitamin everyday, which I am sure helps. I did an hour on the treadmill this morning before breakfast.

Meals so far this morning:

Meal 1: Egg whites (6) plus oats (1/2 cup) and protein powder (large scoop of butter nut flavour), plus a few boysenberries.

I have been working at the computer all morning and munched on some carrots and cucumber, plus had  a black coffee.

Meal 2: I have just had a cup of broccoli soup (brown a bit of onion in a spray of oil, then add broccoli plus water - cook, add salt etc and blend into a thick smotth texture with a blender stick), and now I will also have some oats (1/2 cup) plus protein powder.

I will head to the gym soon - it is currently 1.15pm.

This afternoon I will be eating lean protein, veges, flaxseed oil, and a few nuts. Not too many carbs, but may have a wieghtwatches jelly for my sweet tooth. I have managed to reign in my nut munching habit and keep to my 10 nuts per day limit. My weight is currently sitting at 58.2 kg (this morning's weight) - a few few days ago it was 58.6, then 58.4.

On Friday I felt great. Energy levels were back and I was over feeling sorry for myself.

An hour on the treadmill pre-breakfast, and later in the day, my new back workout. (I felt the pain of it on Saturday though !).

In terms of Back:

Assisted Chins (4 sets) SS with Leg Extensions (adding in a second quad workout)

Lat Pull downs (with the narrow V-Grip) SS with Back Rows with the barbell (4 sets)

Wide grip Lat pull Downs SS with more Leg Extensions (4 sets)

Finally a super set of the following exercises: Cable Pullback thingies, DB Side Lifts, Front Lifts, Shoulder Press, Rear Delts (really light weights) - this gives me a second light shoulder workout.

Saturday was an easy day - a walk, and the same for Sunday. The weather was appalling - rain, sunshine and wind - check out the photo we tried to take !

Diet today (Sunday) is not too bad:

Meal 1: Egg whites + 1 full egg (omelet) with onions, 1/2 cup oats made into porridge.

Meal 2: Veges, Flaxseed oil + Tuna (cooked together), plus 2 slices toast with low fat cheese with low sugar jam.

Meal 3: Protein powder (2 large scoops or four small scoops) mixed with water and microwaved for a protein fix. Veges (carrots/cucumber to munch on)

The rest (which I haven't had yet) will comprise fruit, protein drink, veges, flaxseed oil and lean protein (chicken, tuna or egg whites)

This week I have been doing a new workout programme. Every 6 weeks or so I change things around and this week it was it. I have actually felt really good. Monday, Tuesday and Wed were all great and I have felt quite strong this week.

But today (thank god it is a rest day) I feel like my whole body hurts. I feel such a piker when I know that my pain is nothing like other people must be going through on their final comp countdown. So I have given myself a bit of a talking to ! (you know - stop being such a pathetic cry baby, kinda talk).

So far today I have been on a walk, (I was tempted not to do that !) and now just doing work, eating clean etc.

My legs hurt from my new leg workout (done Tuesday). I added back walking lunges and went heavier on the squats - so my legs and butt are real sore. DOMS seem to strike after 2 days when I do legs (not the following day).

These have come on top of sore arms (I get those the days after my work out i.e. yesterday !). I have added in BB curls, supersetted with narrow grip bench presses (for triceps), heaps of DB raises (front, side and shoulder press etc - which I always do no matter what), plus a range of cable exercises for my arms (for biceps, triceps and also rear delts).

Diet so far today:

Meal 1: Fruit, oats and protein powder

Meal 2: Oats and protein powder.

The rest of the day will mostly be lean protein, veges, oils etc.

Today I felt great in the gym. I have just started a new workout programme - but still working on my back twice a week. Gotta make those lats happen at some point !

This was it:

Chins (unassisted) SS with back extensions (5 sets)

Incline chest with barbell SS with Cable Rows and SS with Decline ab exercises (4 sets total)

DB Flys and DB Presses SS with Shrugs (4 sets)

Pec Dec SS with Lat Pulldowns (4 sets)

and finish with 3 sets of DB Rows

The more I work my back and really focus on the exercises - getting that mind muscle connection, then I feel I am making progress.

Diet today - pretty good.

Meal 1: egg whites/oats + protein powder

Meal 2: Oats/protein powder

Meal 3: Beef, veges, oil, + protein drink

The rest of my meals I have yet to have but they will be fruit and a repeat of meal three, plus yet another protein drink before bed.

My weight is shooting all over the place at the moment - not sure if it is water retention or just  that my scales need a new battery ! LOL

Today is Sunday. I went for a beach walk while the BF watched the All Blacks V France. By the time I returned I think he would have rather come for the walk! 

Breakfast - omelet (5 whites, 1 full egg) with onions and tumeric. 1/2 cup oats made into porridge.

After a read of the Sunday newspapers we went for a drive to one of New Plymouth's other beaches. A bit of a wind.

Then off to posing practice at the gym to watch our local BB'ers count down to the Nationals and the Taranaki's. They are looking great. A sneak preview is below but more photos will be up later this week. Some did enormously well at the CNI's recently.

Sunday lunch - 2 slices toast with cheese and jam (my weekly treat), plus hot veges and egg whites with flaxseed oil.

After reviewing my diet last week, I have been good - cutting back on those nuts, cutting down on unnecessary seasonings that add too many cals. Other than my weekly splurge today, I have kept to the plan. It has been made easier by the thought that other BB'ers at the moment are dieting 10 times harder than me - so on moments when I feel a bit weak, I remind myself to toughen up and not be such a quitter.  

Yesterday I felt pretty good and was pumping it out on the treadmill, the sun was streaming in and my body was seen in its full definition - but damn what was that wobblying around my girth - that was definitely NOT MUSCLE.  I am pretty pleased with the muscle which I have evolved - okay I am not super muscly - and I aim to build more - especially my back and lats - but in recent months my stomach is getting definitely softer and not in a good way. It also hangs around that bottom part of my back - a roll above the bum !

So I have decided just to tighten up a few things in my diet - just small things - as I am not in comp mode - but easy changes (once the habit is broken). My first one is at night - those several handful of nuts is now reduced. A bit of portion control is needed - so my limit is 10 nuts (and one brazil nut counts for two nuts !). That alone should cut 100 or so cals a day from my diet. I have also reduced the big dollop of tomato paste I was adding to my tuna, and a few other seasonings. Some of those small things can get out of hand. It is back to salt, pepper and good oil.

I may also add a wee bit more cardio - but I already do quite a bit - and I don't want to compromise muscle development. So maybe an added walk - a longer walk once a week - to push the body.

So training and diet yesterday was as follows:

Training: No weights (gym-free day).

Cardio: hour on treadmill - walking in morning (pre breakfast). Late afternoon - 30 min brisk outside walk.

Diet:

Meal 1: Egg whites (6) - microwaved, 1/2 cup oats (porridge) + protein powder, small amount of biysenberries

Meal 2: 1/2 cup oats, protein powder 

Meal 3: Veges, Flaxseed oil (tbsp), tuna

Meal 4: Fruit (boysenberries)

Meal 5: (same as lunch)

Meal 6: Protein powder (several scoops - microwaved), 10 nuts !

Today - Friday - well just got up and contemplating my cardio option - outside or on the treadmill !

The gym today will be back and shoulders. This weekend I must change my programme again.

Yesterday was legs - not the greatest - but I went to the gym and did heaps of leg extensions supersetted with leg curls (I think I did a good 6 sets), Next came calf raises supersetted with walking lunges up and down the gym (one of the perks of being able to go off peak time - you have a bit of gym space and can hog the floor),. Finally back to the leg extension machine - this time single set drop sets - I did about 3 or 4 sets. These are good.

Diet-wise I admit I slipped up a but yesterday. I felt really hungry so ate quite a bit more - but the good news is that I kept it clean - just heaps more protein (had about 3 extra protein drinks) and about 3 handful of nuts.

Today I am back feeling in control - so to speak.

Cardio this morning - an hour on the treadmill. Crunches for my abs (250).

In between that I have been working, and now I am heading off to the gym for arms and shoulders.

Diet so far:

Meal 1: Egg whites (6) + 1/2 cup oats and scoop protein powder

Meal 2: Oats and more protein powder

It is now 1pm - so heading to the gym.

This afternoon's meal plan:

Meal 3: Lean protein (possibly fish), salad, flaxseed oil, portein shake.

Meal 4: Fruit.

Meal 5: Tuna, veges, flaxseed oil.

Meal 6: Protein powder, nuts.

I think about people dieting hard at this point for their comps and trianing hard. I hope things are going well. It makes me feel committed to stay on track, being inspired by the commitments of others.

Today I checked out a new gym in town. A young female staff member greeted me and promptly took me on a tour.

There was a female changing area (very nice), heaps of rooms for group/cardio activities - body combat, pilates, spinning etc etc. Big TV's and heaps of nice cardio machines. Then she rushed me through the weights area, which had some flash machines but wasn't really that big. I was trying to work out if they had the basics - free weights, squat machine, leg press, curl and extension machines etc. 

I said I was interested in weight lifting more than the cardio classes. She said "oh - toning" . So I said "no - bodybuilding' and then she said 'oh sculpting" .

I don't get it!

Is sculpting the new PC word for bodybuilding - or is sculpting different.? It just seems to me that scupting is becoming this nice word to use - just in case one is almost scared to say "gosh - you could grow muscular mass".  What is wrong with building muscle. Is sculpting a word just used when talking to women? or do they talk to men about 'sculpting?'  I am just not sure but it was an interested visit. So for now - back to my current gym. It may not be flash but it does have heaps of weights and all the basics.

Here was my training and diet today. No weights ! (LOL - after my rant above)

Sunday Morning walk - a bit confusing with the change in time with daylight saving. Just an easy 30 mins or so.

meal 1; Eggs (5 whites + 1 whole egg) made into an omelet with onions, 1/2 cup oats.

Meal 2; Veges (cooked) tuna, flaxseed oil (tbsp), frui (boysenberries)

Meal 3: Had a protein blitz - 4-5 scoops protein powder mixed with water and made into a muffin (heated in the microwave)

Haven't eaten anything else yet - but it will be more of the above - but no oats. Nuts instead.

On Sunday I went out for breakfast, which I don't do too often. But it is something my partner and I do - and as he is a non-bodybuilder - he likes to drag me away from all those friggin egg whites sometimes.

So it was a full breakfast: I had muesli with fruit and yoghurt; scrambled eggs + a poached egg, baked beans and taste of hash brown; 2 slices of toast (one with peanut butter and the other was raisin bread so I had butter on that). I don't pile my plate up like there is no tomorrow but have a moderate serve of each.

My assessment? It was nice - and good to do from time to time. You know - be normal ! Food-wise:  Muesli and yoghurt is yummy and the hot breakfast was good. But I actually don't really get into all the fatty stuff now e.g. hash browns and susages - so just a taste is fine with me - mostly I just grab a bit or two from my partner's plate (to his disgust). It is more a curiosity thing and it eleviates any craving because I haad a taste as opposed to deny myself something. Toast - I enjoy a bit of toast - but to be honest I enjoy my wholemeal stuff which I have every Sunday anyway. The bland restaurant stuff is often a bit cardboard like. But I can't resist those couple of slices if I am going out for a full breakfast ! I am not going to say no.

The after effect? To be honest I haven't gotten on the scales - why bother? I simply makes you seem bad and guilty. Why beat yourself up? Enjoy the meal and now it is just back to clean eating and training again this week.

So that was Sunday. Monday and Tuesday - I had gym sessions as per normal on both days. Cardio wise - An hour on the treadmill walking on Monday morning (pre breakfast), Tuesday was an easy walk outside (before my leg workout later in the day)

Todays schedule (Wed):

This morning - after a few cups of black coffee and a bit of work (done in bed I admit) - it was then getting to my desk and computer (one of the perks of working from home). By now it is 6 am'ish. Check emails, do more work and then onto the treadmill by 8 am. An hour walking at reasonable speed. Quick shower. Breakfast back at the computer.

Meal 1: Egg Whites (6), 1/2 cup oats made into hot porridge plus protein powder & some fruit.

More work

Meal 2: Oats and protein powder

gym - today was arms and shoulder with a few ab exercises.

I felt pretty good - but not awesome good today. My legs were feeling a bit of pain from yesterday's leg workout. And usually by my third gym day (i.e. been to the gym Monday, Tues and Wed) I am getting a bit tired and stale.

Meal 3: Tuna, Veges, Oil (Trying UDO's oil!) + protein shake 

More work and other catch ups

Meal 4: Just heading off to have a bit of fruit - usually boyenberries - which I love at the end of the day.

Meal 5: tea will be the same as lunch  and Meal 6 will be extra protein powder + nuts as usual.

Yesterday I felt like crap - thank god it was my rest day - my arms hurt, my chest hurt from asthma, my brain was barely functioning. I felt pathetic.

But today I have felt great so far.

I had a good nights sleep - then onto the treadmill to walk for an hour. I actually almost enjoyed it. Work and then a break - ab exercises on the floor - about 250 crunches. Back to work, Then to the gym for a back workout plus some shoulders.

This was what I did:

Assisted chins supersetted with decline abs (4 sets)

Lat pull downs (with the V-grip) supersetted with BB back rows plus some more decline abs on the bench. (4 sets)

Lat Pulldowns (with the really wide grip) supersetted with an exercise which I don't know the name of but you stand up and hold arms out with the lat pull down machine and pull the grip to your thighs. I did these two exercises suerpsetted with shoulder Press. 4 sets

Finally using a single arm cable at waist height, do those pull back reps, and this is supersetted with a series of DB arms exercised (front lifts, side lifts and rear delts). This is just high reps and light weights to finish.4 sets

Diet-wise

Egg whites microwaved. Oats and protein powder.

Oats, protein powder, fruit (pre gym)

Post gym:

Broccoli soup + hot veges (cauli, bean, pumpkin), flaxseed oil and tuna + protein drink

Later I will have more fruit, plus veges and lean protein (maybe chicken) plus flaxseed oil.

The 4 scoops of protein powder (microwaved into muffin like texture) plus a big handful of nuts pre bed. 

Just a quick run this morning - 30 mins or so - up and down the hills around my house. Breakfast is microwaved eggs whites (6) plus a glass of Diet Lift and a few multivitamins (I am not sure if that sounds a healthy-combo or not !). I add garlic and herb salt to my egg whites - which stunk out the house but makes them taste heaps better. This is followed by cold cooked oats with added peanut/chocolate protein powder made into a paste and smeared over the top. LOL ! What we eat !

So back to work for a few hours and later I will head to the gym to work out my arms and shoulders. I should also mention that this morning before my run, I did an ab workout (on the floor in front of the TV, listening to the breakfast show and news, which makes it more interesting somehow).

Yesterday was not a great workout day. Legs - and I did heaps of leg extensions and curls. But after waking up early and not sleeping well, I always feel pretty crappy later in the day. This morning however I feel heaps better. I got on the scales this morning. 58.6kg. Not too bad. My weight is slowly creeping up. I suspect it is a combination of muscle and middle age spread, plus.. well ..that time of month.

Monday was a great workout - chest and back.  I felt good and strong.

Although for some reason at my gym they either have the radio station on the old folks channel or the young folks radio station (who think old folks songs are really hip). I had to do unassisted chins to the sweet sounds of Barry Manilo.

Diet is okay although I admit that I have been feeling a bit munchy lately.

Tuesday was legs - not that great. In fact one of those sessions at the gym when I guess I just ticked the box.

My box of protein powder arrived - i order alot of stuff on-line. I really love heaps of flavours.

My current ones in my cupboard include:

PVL - Banana/Strawberry, Blueberry,

Chocolate Coconut (which i have just about run out of. This used to be my favourite but I am getting a bit tired of it);

Chocolate Cherry (Used to be a favourite, then I got tired of it, but now I have gone back to using it again)

Chocolate/Peanut (my favourite. I even have it mixed into a cold paste and smeared over cold cooked oats when travelling, like a rich disgusting sauce mix which most people would probably go "ehwwwwwwww").

Dynamize

Butter - Toffee - my favourite with hot porridge - nice and creamy

Banana - a newbie which I am trialing.

I have a few standards like chocolate and vanilla as well.

Well - that is embarrasing - so many flavours - but I love them.

Supplement wise - the only other things in my cupboard are a multi vitamin and I have been also taking a couple of spirulina tablets per day. No creatine etc at present.

On Monday I had a good workout and felt great, but Tuesday - I woke up early and quite frankly felt starving. Sometimes it is hard to do cardio feeling like that - let alone work up the energy to do it. Fortunately I am not in strict training for a comp - but even so, as a committed bodybuilder, you do try to discipline yourself somewhat. So what do you do?

When I first started bodybuilding on days like this I tended to have an "all or nothing" mentality. You are either really good - and stick to the plan, then if you deviate you adopt a mindset that you may as well do no training and stuff yourself with cookies and icecream. Just one way or the other.

These days, I find it much easier to be flexible. There are middle routes - and as a result I feel much better about my body (no blow outs), you get rid of those guilty eating mentalities and I am feel much healthier because of it. I also believe that sometimes your body just needs more protein, carbs or fats - so give it more - but keep it clean. And mentally, you need to get off the treadmill - do something different with your training - and keep it light and enjoyable.

So on Tuesday - what did I do? First - I had a cup of hot soup. This is great to keep in the fridge - heat up in a mug - and sometimes it just fills the gap anyway. But this Tuesday, that hunger and tiredness still came back. So instead of serious cardio, I just went for a walk - to clear the head. It was early in the morning but I didn't get mugged out on the streets or anything.

Then I had breakfast (early - as I was hungry) - kept it clean. But soon after I was still hungry - so I ended up having more protein - a few scoops of protein powder and some fruit.

That felt good - but later in the day I was STILL hungry - so basically I just ate my normal food - tuna, veges, oats etc - but added some additional items during the day. More nuts, more oats, a couple of extra protein drinks and so on. I guess in total it added another 400-500 or so cals. I don't total it up, but I remember I had the munchies all day !

On Wednesday I woke up and felt good again.

Some bodybuilders experience guilt - an 'all or nothing' mentality towards diet, training and exercise. It is good to keep to a plan and eat clean, but if you feel the need to deviate - just add more clean foods to the list on those days - and ease up on the training or do something light and enjoyable. Well that is what works for me.

We all have weak areas. I have really worked hard on my abs and shoulders - and those muscle groups have improved heaps. Now it is my back and building a better V. I simply have no real width here. So this year I am working my back twice a week. I have just revamped my programme - as I do every 6 weeks or so. Yesterday was my second back workout, plus some shoulder and abs.

Here is what I am doing on Friday for the next 6 weeks:

Chins (assisted) 4 sets super set with decline abs

Lat Pull down (with the V-grip) SS with ab crunches in between sets

(see pic to the side for my v-grip version)

Back BB - 3-4 sets SS with more ab crunches (I do 350 crunches in total).

(see pic below)

Lat pull downs (with the wide grip) SS with shoulder Press

(see pic below for wide grip version of lat pull down)

Then a range of DB exercises for shoulders - side lifts, front, rear etc

It worked quite well and I enjoyed the session at the gym today.

Today is Saturday - a rest day from weights, although I had a nice walk on the foreshore before breakfast. Diet is clean. Oats, protein powder + egg whites for breakfast. Now just contemplating my next meal. Train Hard !

Back from the Sonny Schmidt Classic. What an awesome event. I traveled to Hamilton on Thursday, then onto Auckland. I stayed a couple of nights in Auckland. A bit of a mission being to the event. I decided to catch a bus - but didn't know I had to flag it down (damn thing drove straight past ...), so managed to get on another one. I asked the bus driver where to get off, so I would be close to the venue (Auckland Grammer Girls) - and he dropped me off at Auckland Grammer Boys ! A father , who had just picked up his son from soccer practice from the school, conveyed I would have a wee way to walk to get there - and ended up giving me a lift to Auckland Grammer Girls - so who says Aucklanders aren't welcoming us folk south of the bombay hills.

As it happened I arrived just at the right time, to get a ticket and go inside. Pics from the event are posted in my profile section of this web site. So click there for all that.

Back home - I am now in catch up mode, and in a minute - just heading off to the gym. Whilst away, I didn't do weights but enjoyed a nice walk in Hamilton and another in Cornwall Park in Auckland.

On Monday, back in New Plymouth, it was back to the gym for back and chest, Legs yesterday (Tuesday) and now I am heading off to do arms (Wed) - bis, tri's and shoulders.

Thursday is a break from the gym and Friday is back (again) and a light shoulders workout as well as abs.

My big focus is to build my V-Taper. I admit to having no lats - I wish I had some wings. But I am making real progress with my unassisted chins. When I first started I couldn't do any. This Monday I managed 10 - virtually all to the top of the bar in my first set - and always do my 5 sets of at least 10 each. This makes a total of 50 chins on my Monday workout  (some make it to the top - mainly the first few) - after that it is as far as I can grunt and groan. On Friday I do 4 sets of assisted chins (on my second back workout).

Diet so far today:

Meal 1: Egg whites (6) microwave with some garlic salt.

1/2 cup oats (pre-cooked and cold) then mixed up with some protein powder (mix up some peanut butter protein powder into a goo and then add the cold oats) - this sounds disgusting but I quite like it.

Meal 2: 1/2 oats (cooked hot into porridge), plus a scoop of butter/nut flavoured protein powder added.

I did a short walk this morning before breakfast - nothing major. In between everything, it was work, study etc etc. Now it is almost 2pm and I am heading off to the gym. Then it will be back to everything again.

I was inspired by the great bods at the comp. The work and dedication it took to craft them - all for a just a few minutes on stage. But the images they evoke remain in our memories and minds.

In the next few minutes I leave to Hamilton (stop off there for a day) then up to Auckland, to see the Sonny Schmidt and also interview a few more bodybuilders, who have generously donated their time to  my research. I really appreciate bodybuilders sharing their experiences about various aspects of bodybuilding, how they got involved, why they stay involved (or have given up bodybuilding at a particular point in life), the best things, the worst, the tough days and the complexities of this sport (or is it a sport?) that we are (or have been) a part of. My research is also very NZ'ish. For many NZ bodybuilders, there is no money involved - just something which has to be fitted in amongst everything else in life - like work, family etc etc. No big supplement companies pouring zillions into the activity or its people.

Anyway....my bags are packed. The chilly bin with food is in the boot and I will grab some photos of the comp and have them on this web site by Tuesday.

This morning I have had an hour on the treadmill - cos I will be stuck in the car for a few hours ...., plus have eaten my egg whites (6) plus oats and a couple of scoops of protein powder. I may get in a workout whilst away, but plan to get out for a walk each morning.

These last few weeks have been busy - like I guess all of you - just trying to balance training, eating clean with all those other stresses and requirements of life.

Last week I was over in Hawkes Bay - I attended the NABBA event and took my Dad with me to see his first bodybuilding show. He really enjoyed it and I think was quite fascinated by it all. Having retured to New Plymouth I was in catch up mode with work, study and this week I am heading off to Hamilton and then Auckland to, amongst other things, to go to the Sonny Schmidt Classic - which I understand should be a good one. (Pics from that event will be on this site by next Tuesday).

Planning ahead - getting a motel with a kitchen (mostly microwave) is important for me - and I usually take things like glad ware with cut up veges (ready to put in microwave), tins of tuna, protein powder and sachets filled with oats (pre-measured to 1/2 cup ratio's),  that I can cook as needed. Protein bars are also taken.

I did a good workout before heading off to Napier, and while away, went on early morning walks to focus on cardio and make the most of checking out the sites. I love Napier and walking around the sea front, marine parade area.

I stayed one night on our family farm - a bit of a shocker - as the water pump had broken down and no one told me the loo's weren't flushing .....(well I had been in the car for 7 hours ....).

Now I am back, I am revamping my workout split - time to change it again - so will post that soon.

Diet today has been pretty clean, although a little relaxed as it is Sunday:

Cardio: Sunday walk before breakfast (nothing too tough)

Meal 1: 5 egg whites + 1 full egg with onion - scrambled this morning. 1/2 cup oats cooked into porridge, plus some sweetner added.

Went to posing practice - see the Taranaki page for pics ...

Meal 2: Cooked veges, tin tuna, tbsp flaxseed oil plus tomato paste (you get some unsweetened stuff and mix it in - the herb and garlic one is also nice). 2 slices wholemeal bread plus unsweetened jam and 2 slices of colby cheese (my weekly treat I love).

The rest of my meals today will probably be my usual - protein drinks, veges, lean protein, flaxseed oil, fresh fruit (mostly berries) and nuts.

Weight: jumped on the scales this week - currently sitting at 57.6kg.