Happy New Year!!!

So it starts here.....

On Sunday I had an In Body Reading which came in at 16.1% Body Fat.  My body fat has increased by 3% from the day before my op! (6 weeks ago) taking into consideration I had 2.5 weeks full rest and then only trained 3/4 times a week body along with not denying myself any treats if I wanted them I have to say am super pleased with the reading!!

Last year, I started conp prep with a reading of 20.1% so already I am in a much better starting position!!!

The next 12 weeks sees me using the Y3T system developed by Neil Hill.  Taking Neild principals I started pulling together my training programme and then Andy gave it the once over,  tweaking excersizes, reps and sets based on areas he felt needed more attention!

As always I never start plans on the 1st of January - I hate the New Year Resolution cliche!  

I haven't found it too hard to get back into training and am surprised that I haven't lost much strength either!!!  Hopefully over the next few weeks I can shift the belly bloat get back on track!!!  Unlike last year I don't plan to cut from 28th December, I will still be in a surplus until mid/late February to make up for the 6 weeks I just lost! So still plenty of time for improvement!

Hope you all had an amazing Christmas and New Year!

Gentic Advantages - Legs

Not everyone is born with great genetics, what I have found in the past year with meeting other fellow competitors is everyone’s approach to comp prep is completely different!  There are some people who can get away minimal training or dieting and still have an awesome physique and place in a competition.  Unfortunalty bodybuilding is the same as any sport, some people are just naturally more gifted than others.

I am not one of the gifted people.  I have to train hard in the gym sometimes twice a day, I pay careful attention to my diet especially where sugar is concerned!  As they say if you want results you need to put the time in.

A lot of people comment on my legs, but my legs aren’t down to genetics at all.  If you compare some of my older pictures to recent ones there is a clear difference.  My legs have come from training them hard, 2-3 times a week with resistance training.  Andy threw me right into the deep end with leg days and there was a lot of  tears and sweat, but it’s been worth it… I still haven’t come across many girls who can box squat 180kg or leg press 440kg for 3 sets of 6 reps.  Infact almost every day my legs are being worked via Stairmaster, cycling or Les Mills Body Step Classes!  I also do Pilates twice a week.  

The reason why my legs were the main focus of last year’s prep was because previously I had been doing a lot of running, and I had picked up calf injuries and I also had your generic runners ‘flat butt’. 

If you want great legs you have to put in the work! if you’re not genetically gifted in that area then you need to train hard! Anything is achievable with hard work! 

As I write this I am sitting with DOMS from last nights leg session!!!

One Week to Comp Prep

As soon as I stepped off stage in September my computer pre started, so I guess the subject title for this post is questionable. 

Phase one saw me embark on a periodisation programme targeted around my week points as per judges feedback.  Phase Two  was my post op recovery and although I had a lot of fall down moments the last 4 weeks with limited training, there was some plus points!!! My legs have adapted and responded really well due to the change in stimulas shown.  

Next Sunday I embark on my new pre comp training programme.   My cut won't start straight away and most likely won't until late February the next few months is all about trying to recover the missed intensity of training the last few weeks and get these "gains" everyone keeps going on about😁.

This weekend I enjoyed some time out with family and friends including seeing one of my best friends Marcia Sattarian now Mrs Innis tie the knot!  Was a great way to get some naughty treats in and enjoy the last week of this!!

Flat as a pancake

Two weeks back into training and I am feeling the frustration of not being able to train the way I use to!!!

I will be 4 weeks post op tomorrow so decided this week to test the waters with some upper body.  I spent the session focusing on tempo and muscle under tension and playing about with posture.

Dumbell front raises - 2kg 4 sets 20 reps (no bother)

Dumbell lateral raises - still not ready for this so opted to do it hanging diagonal from the smith machine and my range of movement wasn't effected... Again stuck to the 2kg, 4 sets 20 reps per arm.

DB alternative Curls 4kg, 4 sets 20 reps per arm (no bother)

DB Hammer Curls - as above no bother

Tricep S- Bar push down anything above 5kg and I was feeling it Abit in the chest.

I tried the db shoulder press movement and I just don't have good form or range of movement at all!

Am going to chip away at this over the next 2 weeks hopefully by the 28th il be fine to get into comp prep training mode!!!!

As mentioned the next 2 months are crucial if I want to compete late spring / early summer!  I can't wait to get back into training!!!!  In a plus point my legs are looking really good with the change in training at the moment ESP hitting them 3/4 times a week!

Leg Day is my Favourite

I am back in the swing of things, and managing to resist the weights area (to an extent).  I am hitting legs 3x a week, with 2 cardio sessions adding in a light biceps and triceps session at the back of it.

Leg Session 1 is quad focus, Session 2 is ham and flute focus with Session 3 consisting of giant sets.  Session 3 is my favourite!

As aways focusing on tempo!

Warm Up - 10 Minutes Bike

Giant Set 1 - Repeat Circuit 4 times (90s rest)

Leg Press - Quad Focus 25 to 30 reps

Body Weight Squats 30 reps

Leg Extension 25 to 30 reps

Leg Extension Partials 25 to 30 reps

Giant Set 2 - Repeat Circuit 4 times (90s rest)

Leg Press - Hamstring Focus 25 to 30 reps

Leg Curl - 25 to 30 reps

Walking Lunges - 20 lunges per leg

Inner Adductors

3 Sets - 20 reps (Muscle under tension)

Donkey Kicks

2 Sets - 50 reps per leg

Seated Calf Raises

100 rep rest pause

Finished off with 5 minutes on the Stair Master

January Gym Rants

As the New Year fast approaches, it brings with it ‘New Year’s Resolutions’.   According to Which Magazine the top New Year’s Resolutions are:

1. Do more excersize
2. Lose weight
3. Eat more healthily. 

In my opinion setting a fitness related New Year’s resolution deems you to instant failure.  Small changes throughout the year are far more achievable than changing your lifestyle instantly come the 1^st of January.  

Long term change I truly believe comes when a person hits rock bottom or has a wakeup call.  I hit my ‘rock bottom’ on the 23^rd of December 2011 – and I implemented change there and then.  Last year after being inspired from watching Aberdeen’s Silver City Body Building competition it drove me to starting my prep plan on 27^th of December.  This year is no different, although my off season started in September when I stepped off stage, my next phase of prep starts once again on the 27^th of December. 

If you want to implement change then don’t be pressurised by a date that represents a fresh start such as the 1^st of January or a Monday– every day is a fresh start!

I am also going to lightly touch on the gym issue on the 1^st of January.  I am all for the people who decide to join a gym, I have nothing against the people who join gyms on the 1^st of January, or people who join and then quit after 2 months…. what I do have issues with is gyms themselves on the lead up to January and the early months of the year. 

Loyalty.
Although it is very rare that I attend a group excersize, a number of my friends do.  They go to the same class, on the same day, at the same time every week of the year.  However come January and Februarly they are unable to book on to their usual class due to the flurry of 'Gym Newbies' who sign up in January.  Surely it would be easy enough to implement a system that 50% of class spaces are reserved to regular members with over 12 months membership to book on to 2 days before anyone with less than 12 months can?

Equipment Hogging.

• Signs regarding time lengths for using a piece of equipment during busy periods.  I just don't think its acceptable for someone to do 10 sets of 20 reps when there is only one type of that piece of equipment and not sharing by letting others use the equipment between your set?  
• The majority of people who join a gym at this type of year are 'newbies' who also have invested in having gym programmes designed for them.  Its very difficult to follow a programme as a newbie with little understanding of alternative exercises that can be performed if someone is using equipment.  Potentially queuing for a piece of equipment may discourage them from going to the gym.

It must be hard being a PT working within these gym's at this time of year, trying to train a client but unable to get their clients on pieces of equipment due to these busy times.  If I was paying £30 an hour for a PT session I would expect to be able to follow my programme and get on every piece of equipment that was set out on my plan within my session.

Last year I didn’t have to put up with the hassle of limited available equipment due to the busy new year season.  I joined an independent gym which didn’t have the state of the art facilities but it allowed me to follow my new training programme with minimal disruption or queues for machines.  My biggest pet hate is having to make alterations to my training programme because someone is hogging a piece of equipment with bad form and ridiculous amounts of sets and reps. 

The gym can be a daunting place for any newbie as it is, if you have a programme to follow and have paid good money for it, don’t be scared to ask people if you can jump in between their sets for a piece of equipment – don’t let other peoples rudeness and selfishness mess up your goals and training - I certainly don't, especially those who come into the gym and don't train constructively.

The Return

As the title suggests yesterday was my first day back at the gym!  Originally I had decided I was going to go in do some cardio and stretches.... But after 10 minutes of pedalling I opted to do a leg workout.

10 minutes Bike

10 sets of 20 rep body weight squats focusing on squeeze and tempo.

4 sets of body weight walking lunges 20 per leg.

Leg Extension again focusing on tempo

Leg Curl again focusing on tempo

Inner Adductors

Finished off by 10 minutes on the stair climber!

It's amazing how challenged I felt just focusing on tempo, pausing, and visualising the muscle movement.  My 70 minute session saw me burn 521 calories on my heart monitor and today I have Glute DOMS!

Although I have missed the gym recovery was the most important thing for me, the last thing I wanted to do was go back too soon and pick up an injury or prevent the healing process ESP after last weeks stitch bursting drama!

Project: 'ShredLaura2015'

The count down is now on for returning to the gym!  Roll on Friday!!!

The past week I have kept myself occupied by studying for my final exam, and pulling together the final part of my friend Laura's 8 week programme, which shall commence in the New Year.

Earlier this year Laura did an 8 week programme for a photo shoot with Jonathan Addie, to reduce her body fat, with the aim of a 6 pack.  You can't deny she got the results she was after!

As with everything you always want to improve yourself!!!!  The past few months I worked out Laura's maintenance macros for her and made some nutrition suggestions and changes to her diet.   I also tweaked a few things on her own training programme which she had pulled together herself and introduced a few different training methods as well.  (The goal up until christmas was to train more constructively, remain relatively lean, but hopefully build some definition along with a flexible dieting approach taking into account this time of year and the christmas parties!!).

Since then her results have been noticeable, with quite a lot of people noticing a change in her body and commenting on this!  Its amazing how just changing a few things can make such a difference!  All down to Laura's handwork in the gym and kitchen!

Am so lucky that Laura has put her faith in me,  and let me make these changes which has now lead to me agreeing to do a photo shoot with her at the end of February next year (exactly a year since her last shoot).  It will also be strange for me having a photo shoot looking fuller and in my off season, as I don't plan to start cutting until March!  Its also going to be soul destroying standing next to someone who is shredded!

From New Year, Laura will be following a training programme and a set diet plan designed by myself.

On her last 8 week programme she allowed herself a cheat day every Saturday, however on this 8 week plan there will be one cheat meal half way through the programme!  I will also be introducing Laura to Carb Cycling!

I am extremely confident that there will be a clear difference between the 2 photo shoots for Laura, and those ABS will be more visible than they were!  Bring on 2015!!!

Hitting the Books

This weekend I have been cramming in more study for my final exam in a fortnights time.  I have already booked on to another course in January which am so excited about (I will post about it nearer the time!).  This year has been crazy with studying and I am looking forward to a well deserved 6 week break from the books!

This weekend has also seen me return to abit more normality! I am managing to wash and dry my own hair and be abit more active! However i had my post op check up and a slight set back! The pains I was getting on my right side was due to the bandage from my drains being stuck on top of my stitches surgical tape! Causing tightness and each time I moved it was moving the surgical tape which in turn was affecting my stitches! So Unfortunatly I still have a small open wound on my right hand side.  I have been told to take ur next week easy! She did say I could start back in the gym next weekend (light training) and no over exerting myself!

I am going to start back in the gym on Friday with a Body Weight Leg Session and some light cardio.  I have written myself a training programme for the next 6 weeks which may be subject to change depending on how my healing progresses ( I will share this on my blog shortly will hopefully help anyone else in the same situation).

1 Week Post Op

This past week hasn't been as bad as I thought, but I must admit I am now missing the gym as the pain is subsiding!


I have my post op consultation on Sunday where they check that my stitches are healing etc, after this I should get the go ahead to return to normal day activities! This doesn't mean hitting the gym quite yet.  I always said I planned to have 14 days full rest which means I will be ready to hit the gym on Friday 5th of December. 


There will be no upper body sessions until around week 4 where I hope to introduce triceps and bicep isolation, with a return to upper body just before Christmas.


Again its hard to plan, as I want to take each day as it comes, and although I want to push myself I also don't want to rush in too fast that I end up with an injury and delay my training even further!  I always planned to start Phase 3 of my programme on Saturday 27th of December anyway.


I have been torturing myself reading up on the training system I will be using for my next programme all I want is to get started!!!!!!!!


Diet wise I have been eating super clean, keeping the calories high, dropping the carbs slightly and keeping pro/fat high.  My weight has also been dropping back down and I am at 138.4lbs now so just 1.4lb heavier than the morning of my op!

SFN Amabassador 2015

Due to the success of this years SFN 'Sports Fitness & Nutrition' Exhibition in Scotland, it has been announced that SFN will return in 2015.


The highlight of SFN for me was the seminars.  I am always interested in other peoples views, opinions and experiences regarding nutrition or competition prep.   One of my favourites from this year was Jamie Alderton who shared his prep journey with us.  Scott Baptie from Food for Fitness has been added to the line up of guest speakers.  I attended Scott's training course for Personal Trainers with nutrition strategies for weight loss and took away a from it a few different methods to assist my future clients on weight loss. 


I have also been made an Ambassador for SFN which I am super chuffed about! 


It certainly is going to be a busy year next year!  I embark on another advanced personal training and nutrition course, the start up of a 'joint venture' with my sister Sharon, Body Power Expo, SFN and hopefully I recover well enough from my op that I can get back into training and perhaps be able to compete towards the end of next year!


Please make sure you add SFN on Facebook and Instagram to keep up to date with all the information for next years show!


http://www.sfnexpo.co.uk/

3 Days Post Op

The pain yesterday was so unbearable that it was starting to restrict my breathing.  I clearly made a mistake in the size selection for my surgery bra which was a 34D and I needed a 36D.

My Saturday evening resulted in me being cut out my bra and having to make do with wearing a 36DD until the 36D arrives tomorrow.

The bra was so tight it was pushing on my wound from my drain and cutting off circulation, glad to say I feel lots better today!!!! 

Although I still have a pain in 

U right side from the drain it's knowhere as bad as what it was!

As of tomorrow am back to clean eating! I wouldn't have said my diet was bad this weekend, I ate little but what I did eat wasn't the best choices!!!

At the moment although I love my new assets I am so down with the mirror it's taking the joy away from them!  I am horrendously bloated in both my face and tummy!!! I look about 5 months pregnant!

I can't wait to do some form of training in a fortnights time... In the meantime my diet the next fortnight shall be super clean working with high pro/fat ratios and a small reduction in my carbs.

2 Days Post Op

Everyone always asks me if my rhinoplasty was sore, and there always surprised when I tell them it was a pain free operation.  You literally go to sleep and wake up with a new nose! I had no pain or side effects from my nose job at all! 

BA however is completly different and I have totally under estimated the pain factor and how reliant you are on others to help you.  The pain is easing off each day but just the simplest tasks cause unbearable pain! Opening door handles, flushing toilets, pulling larder cupboard doors open to name afew!!!!

My scars and where the drains were rub on my sports bra, also you have to wear a size too small, so it's causing me a lot of pain.   

Laughing is a no no!!!  So trust me to be standing at the lifts in the trinity centre glancing over to the comments book and seeing "your lift nearly chopped my kids head off" scribbled on it - I was crying in both pain and laughter!!!

My right arm is sore because the wounds run more on that side so I have limited movement there.  My left side is fine.

Also nothing more demoralising than having to have help to wash in the bath!!!

I am on route to the hairdressers to get a cut and colour hopefully it will help me feel more human again and getting up and waking about will help banish the robotic moves I seem to have acquired!

I will not be posting before and after pictures for several reasons.... 1. It's completely inappropriate  2. I am not a glamour model.

They look super natural which is the look I was after!  I wanted fuller cups and more fuller up top which I had lost with my weight loss and caused my breasts to sag.  I am so happy with them and just glad they are not enormously fake looking!

COMPARISONS - WEEK 1 V WEEK 10

One day out from my op, so I thought it would be a good idea to review my statistics and make some comparisons throughout my reverse dieting phase.


I always track all my stats weekly, in order for me to see progression and alter my macros where required.  As well as calliper tracking every so often which is the most accurate way to track bodyfat, I also use 'In Body' which is a more an 'easy convenient' way to track my progress. 


In Body analysis uses state of the art direct segmental multi-frequency bioelectrical impedance to examine the composition of your body, it reveals your percentage of body fat, muscle distribution, and body water balance.  I wouldn't completely agree every time with the results as there is so much factors which can effect the results.  However on a few occasions it has came back with very similar readings to the callipers.

The day before I stepped up on stage I had a Calliper reading done of 10.2%.  Four days post stage I had an In Body Reading done that placed me at 12%.  I doubt highly that my Body fat had increased by 1.2% over 5 days!  However the readings were done to mark the start of my reverse diet. 


As mentioned before if you want to monitor progress you need to be consistent, weighing yourself on the same scales, at the same time / frame each week, taking measurements from the same area, photographs done in the same lighting etc.


The factors which may effect my readings are, that in September I did my In Body reading at 4pm, by that time I had consumed 5 of my meals, had already done 2 workouts.  My reading done this morning was before I had ate or drank and was at 6am.  Another factor to take into account is it took me approx 5/6 weeks to reverse diet out of my deficit, and onto a calorie surplus, so in reality I have only been in a surplus approx one month, to build any 'gains' as everyone says.

Comparisons


10th September V 19th November.

• Weight has increased by 5lbs
• Body Fat was 12% now 13.4%
• 0.8kg of Muscle Mass Added

I thought I would post the below comparison photographs, which shows how weight on a scale means nothing over body fat / tape measures and the mirror.


During recovery I tend to keep proteins and fats high, and reduce my carbs slightly, I still want to keep my calories as high as I can. Another goal during my off season was to keep my body fat under 18%, last year I started cutting at 20%.  I also want to keep a calorie surplus going as long as I can, possibly until the end of February.  However all this pre planning is dependant on my recovery!!!

End of Week 9 - Off Season

Although I still had 2 weeks left on my periodisation training programme which Harry had me on I decided to spend my last full week of training before my op changing things up.

Andy gave me a training plan to follow, high reps, giant sets and drop sets! "To fuck things up" was his words.... Exactly what I need to shock my body and make my last week of training enjoyable!

My op is on Thursday morning so I plan to train right up until Wednesday evening.  I am going to have 10 days full rest until my stitches are out and see how my healing is going when my stitches are removed and what the doctor advised!  

In theory i want to do a week of some LISS after removal of stitches before easing myself into 3 x leg sessions the following week.  I will then re assess the following week at 4 weeks post op, in the hope I can do some arm isolation excersizes.

It's going to be a tough 6/8 weeks ahead for me not being able to train hard.  Everyone keeps asking if am nervous!  Yes am nervous, but not for the op! For loosing condition and not being able to train 😔.

Reflection Changes

This is he first week I have experienced mirror reflection issues in my off season.  I always hold my weight mid section and this area is defiantly getting soft and fluffy now! 😔🙈.

The greatest thing I have learnt over the past 11 months is never to pay attention to the scales! However yesterday I weighed in at the heaviest I have been in 2 years so it goes without saying I have been abit down!  However...... further proof that the mirror over rules everything is going back through old photographs and training diaries.  In January I weighed in at 131lbs and yesterday weighed in at 136lbs and today 136.8lbs.  The photo below goes to show that scales should be launched out the window as they literally are a "head fuck".

Piri Piri Broccoli & Salmon Flan

This recipe was given to me by my good friend Laurie Cowie!  As usual I have tweaked some of the quantities to 'fit my macros'.  So here is my take on Laurie's recipe

• 213g fresh broccoli steamed
• 160g Sainsburys Skinless & Boneless Fresh Salmon (from fish counter)
• 50g Red Onion chopped
• 5g Fresh chopped Coriander
• 3g of Extra Virgin Coconut Oil
• 50ml of Unsweetened Almond Milk
• 3 Free Range Medium sized egg
• 10g Schwartz Piri Piri Seasoning

1. Steam the broccoli and salmon
2. 5 minutes before the broccoli and salmon is ready saute all ingredients in the extra virgin coconut oil except the almond milk and eggs.
3. Add in the broccoli, chopping it into small pieces
4. In a bowl add the milk, eggs and flake your salmon
5. Add in the remaining ingredients into the bowl
6. Mix and pour into 4 flan dishes
7. Cook for approx 20 min 180degrees in a pre heated oven.

Macros per serving

164 Kcals

9.8g Fat

3.4g Carbs

15.3g Protein

0.3g Fibre

SIMPLE WEIGHT LOSS TIPS

In the past I was a complete yo yo dieter! I also one of the people who followed these so called celeb or magazine diets 'drop 2 dress sizes in 4 weeks' rubbish!


Although some of these diets worked in the sense that the scales were shifting, it never changed my body composition, and I always ended up putting back on the weight as fast as it came off, when I returned to normal eating!


The thing is weight loss isn't just ruled by the scales, the result on the scales can be influenced by so many other factors... hormones, water retention, illness, fatigue, the type of foods you have consumed in the last 24 hours.


When I started loosing my weight, I decided to take progress pictures and measurements along with scale readings!  I created a spread sheet and logged the results every week.   Measurements and weight was taken first thing on a Sunday Morning as soon as I had got up and went to the toilet!  Progress photographs were taken periodically.


Sometimes my weight didn't shift in great amounts, but when I looked at my measurements and the photographs they showed me the greatest progress!!!


A few simple tips for sensible weight loss when you are starting out would be:-

1. Track measurements and weight weekly 1st thing in the morning
2. Progress pictures
3. Cut down on crisps, cakes and sweets.
4. Remove convenience food from your diet and prepare all your meals for the week a head using fresh produce, and freeze!
5. If you remove all the bad things from your diet straight away you will rebound!  Remove things slowly from your diet or replace with sensible choices... such as swapping out the 500ml tub of ben and jerry's for a 500ml tub of Frozen Yoo Moo on a Saturday Night.   Swap your chips for sweet potato chips... or bake your own protein cookies instead of eating supermarket cookies!
6. Cut down on portion sizes! and add in more vegetables which will fill you up!
7. Smaller, more frequent meals!
8. Walk! - if your not ready to embark on a training plan, then go out walking! 20 minutes during your lunch break is one step ahead already!

Its the small simple changes, that implement good sustainable eating habits in the long run!  It's very rare I go into a shop now and purchase a bar of chocolate! when I get a chocolate craving I look at the bottom shelf where the fudges, freddo's, Kinder chocolate is - a treat in a small quantity! and it's enough to suffice my cravings.


Remember fat loss must be approached slowly to prevent your body going into starvation mode, along with gradually increasing physical activity.  Your typical short term or fad diets tend to bring on a starvation response within your body or rapid weight / fat loss which in turn signals the starvation response which results in a decrease in metabolism and increased hunger - this response stays until your body fat returns to its previous levels! hence why most people on fad for short term diets get a plateau effect and end up putting their weight back on.


Here is my progress pictures and measurements as a comparison of what I achieved over 20 weeks by making small changes throughout my journey and increased my level of activity slowly.

Today's Food & Training

Just thought I would share today's food and training!

Breakfast 7:30 am

Mid Morning Snack 10:30am

Lunch

Snack 2 - Pre Workout Meal

Intra Workout Shake

Post Workout Shake

Evening Meal

Bedtime Snack

Tonight I trained Chest, Shoulders & Triceps, with a gruelling workout from Andy Rennie - Giant Sets followed by drop sets!

Sweet Potato & Chilli Soup

With zero microwaves at my work am in desperate need of hot foods during the day!  Each week I will be making soups, so here's the soup of the week!!!!

Ingredients

800g Sweet Potato chopped

110g Raw Carrots chopped

150g Red Onion chopped

1 tbsp Schwartz Chilli Powder

1tsp Schwartz Mild Curry Powder

4 Vegetable Oxo Stock Cubes

1 Green Bell Pepper

Method

1. Stir fry all ingredients apart from stock cubes and sweet potato

2. Make up 1.5 - 2litres of stock depending on how thick you prefer your soup! And add sweet potato

3.  Simmer all ingredients for 15 min then transfer in blender

4.  Make 8 portions

PHASE 1 - BLOCK 2 - END OF WEEK 8

This was my last week with my prep coach Harry!  I now have macro ranges to hit during my recovery up until Christmas. 


Luckily for me my reverse diet has been text booked, I haven't become to fluffy, my measurements are on the rise but my weight has been a steady slow increase!  Next Wednesday morning I will be doing my In Body reading and should provide some good comparison from when I did it at the start of my reverse diet.   I am really hoping I have managed to stay under 18% body fat which was the aim, with an increase in muscle mass.


10 Sleeps until op time, and a lot of people keep asking me if am nervous - to be honest am not at all - except for getting the stitches out! for me resting and being away from the gym is going to be a huge test and I am just worried about my condition slipping.


From now until Wednesday I am really mixing up the training and getting some variety in there.  On Friday I managed to smash my pb at Leg Press! 440kg, then pyramid all the way back to 100, repping out at each drop.  This is the type of training pushing my body to the limit I will be doing over the next week.


Haven't posted much progress pics, so here is a few!

Silver City Classic

Today I attended the 'Silver City Classic', Aberdeen's Body Building Competition.  The competition is now in its 2nd year and now also a qualifier for the IBFA Final.


Well done to everyone who worked behind the scenes and assisted in making this a great show, even better than last years! and of course to all who competed and placed!  I don't know how you all managed to cut over Halloween and with the supermarkets loaded with sweets at the moment!!!

PHASE 1 - BLOCK 2 - END OF WEEK 7

This week I hit a complete brick wall.  I can't get my weight up in deadlifts and I am still having niggles in my back because of it, I also can't get my weight up in hamstring curls without sacrificing form and control.

I will be spending this week sticking to the same weights as week 5 as last week was my de load week so I am gutted this week I didn't see improvements.

I am going to go back to my deadlifting on one session and see how I get on.

I am looking a lot more fuller and 'fluffier' now.  Cardio is still reduced!

2.5 Weeks unil op time and although it is playing on my mind, I am not nervous about the op its self, more the set back to training that is concerning me!!! I know my body needs some time off but I enjoy going to the gym and don't see it as a chore.

The next 2.5 weeks I will be upping my training a gear in preparation for my 10 days solid recovery rest!

Curried Carrot Soup

Its coming into winter and nothing beats a bowl of soup with some rustic bread!  This is the first recipe I followed where I didn't change any quantities or swap out / add in any ingredients!  Big up to Harry for an amazing, super quick soup with minimal amount of prep!!!

Ingredients

1 Kilo of Carrots

1 Tablespoon of Mild Curry Powder

80g Red Onion

3 Vegetable Stock Cubes with 1000ml of water

Method

1. Sautee the Onion in one tea spoon of Olive Oil
2. Add the curry powder
3. Chop the carrots and add to the pan along with the vegetable stock.
4. Cook for around 20 minutes on a low heat until the carrots are soft
5. Transfer to blender and blend!

These macros are based on my portion sizes which was 6!  Ideal as a low calorie lunch, why not add a table spoon of fage yoghurt?

Kcals = 97

Fat = 1.6g

Carbs = 14.5g

Protein = 2.2g

Fibre = 5.4g

Social Time... and 10,016 hits!

I have said it before and I will say it again, I do not miss alcohol one bit!  This doesn't meant that I am sitting here preaching I will never drink again with a stinking hang over!   Far from it!  I was home just after midnight, a little giggly, clutching a Burger King and zonked out as soon as my head touched the pillow!  At 7am today I was up and had my whole house clean by 8.30am!

When I am out I no longer binge drink like I use to, I know my limit and when I have reached it I head to the taxi rank!

The most important thing for me during this off season is being sociable!  Sometimes I will drink and sometimes I choose not to!  I do not let anyone sway any decision I make and I find that its other people who have an issue over how I lead my life!

On another note I had an amazing time at Marcia's Henny and the food was delicious! I treated myself to scallops for starters, a nice steak finished off with a cheesecake! Roll on Wedding time!!!

Oh and did I mentioned that I have now hit 10,016 hits on the blog!  BOOM!

Good Nutrition V Fertility Issues

The more I read up on nutrition either via the courses I have been doing, internet research or seminars, the more aware I am how important good nutrition is.

One area which is close to my heart is fertility issues.  Having being diagnosed with unexplained infertility in my early 20s, followed by 6 rounds of unsuccessful IVF, it astounds me how blasé the NHS is to nutrition to this area.

In my whole time at the fertility clinic not once was nutrition mentioned, just the usual make sure your healthy, a good weight and your taking your folic acid.

I started my first round of IVF in my early 20s and looking back I was very naive what the whole process involved.  If I knew what I know now I would have approached each IVF treatment a lot different.  It wasn't until my last 2 rounds of IVF that I became more aware on the contributing factors thanks to my friend Laurie.  I started researching alternative treatments and therapies along with reading the numerous books written by Zita West.

The Zita West clinics preach good nutrition and a healthy lifestyle re the key to all aspects of reproductive planning.  As mentioned above the NHS mention very little regarding nutrition to their IVF patients.  If your undergoing IVF it is critical that your body is in the best state it can be to produce healthy sperm and eggs and for your body to carry and for your babies growth and development inside the womb, and to ensure that your body is not depleted in vital nutrients.

I truly believe that it takes at least 18 months to get your body in a fit state for fertility treatment, and IVF is such an intrusive treatment with low success rates that it is imperative that you do all you can to increase the success rate.

Although I was diagnosed with unexplained fertility I was not subjected to much tests from the NHS!  They have a limited amount of tests that they are willing to test any couple for!  (Funding issues more likely).  The best advice I can give is visiting a Zita West clinic where they will use a broader range of tests in the hope of finding what the issue is.   As mentioned a lot of times with un explained fertility it is as simple as a nutritional deficiency (which is not tested for).  They also encourage couples to embark on nutritional education and meet with their nutritional and lifestyle advisor, where diet plans can be provided.

The rate of fertility issues is on the rise along with the number of couples turning to IVF, although these statistics are questionable because they include women who are delaying family due to career reasons, I do still strongly believe that nutrition and lifestyle form a massive percentage in the statistics.

A friend of mine with pcos and endometriosis, took inspiration from myself to have a lifestyle overhaul.  She battled weight issues, excessive hair, eratic menstrual cycles, raging hormones and she was extremely unhappy.  She changed her nutrition habits, small changes at first which then increased.  She cut out convenience  and fast food straight away and couldn't believe the changes in her body within a fairly short period of time.  I remember her saying that her periods were starting to become more regular and not as heavy, although they were still around 2-3 months apart she could pretty much name the date the would start again in the next quarter.  She said she felt more alert and once the scale reading started changing she felt more confident and started embarking on power walks which now has lead to running!

She looks amazing! and its like a completely different person! 2 years later she's pregnant - naturally, and she swears its down to nutrition and a healthy lifestyle (she was trying to conceive for 8 years previously). 

www.zitawest.com

I also highly recommend anyone with fertility issues looking into alternative treatments as well to get your mind and body balance corrected to speak to Karen Summers, she is a lovely woman and I connected with her instantly when I started seeing her for reiki, CBT and reflexology.

www.rosemountcentre.com/therapists/karen-summers/

HIIT Circuits

Finally This week I am 1lb over my stage weight from 7th September.  My reverse dieting has been a success and the last 2 weeks I have also been in a surplus to my maintenance!!!

I still look reasonably lean and haven't spilled over, I look fuller and I am liking my look at the moment.

I have been breaking down my HIIT training to 4 PWO HIITS the last fortnights, and this has kept me lean mid section yet challenges me a lot more than doing HIIT on a cardio machine.

I use my Tabata timer and do 30s work, 20s rest, and I only ever do HIIT burning 150-200kcals each session.

My favourite circuit is

1. Uo/ down step

2. Jumping jacks with hand weights

3. Burpees

4. step Static Lunges

5. Kettlebell High Swing

6. Step Jumo Squats

7. Kettlebell Figure of 8s

8. vIPR Power Press

9. kettlebell alt swing

10.press Ups

I keep repeating the circuit until I burn the required amount of calories!

Abs Programme

ITwice a week I have been hitting an Ab Core Programme and each time I have done this I have had DOMS!  Which is a good sign because it means on each session am challenging and pushing myself!

The programme has been formed using some Medrano and Insanity principles and excersizes.  

For anyone who fancies a challenge here is the programme!!! If you want it in electronic format then drop me an email Lainey.strath@gmail.com 

The Silver City - Aberdeen Body Building Competition

I had planned to hit the gym today and then knuckle into the books and study for my final exam, however slight change of plans and I ended up attending a promo video shoot for Results Gym for The Silver City Show thats happening in 2 weeks time in Aberdeen.

Thanks Vikki for asking me along, and thanks to Stacey for her bozie to keep me warm - thats 2 bozies in 2 weeks!!!!

End of Week 6 - Phase 1 - Block 1 / 2

This week was a mix of Block 1 and Block 2, the difference between the 2 blocks is a rep change in my compound movements, and sets in isolations.

Its always good to have a change in a gym programme to keep momentum going!  I know I keep saying this the past fortnight but I am seeing such good visual changes in my delta and quads which was the 2 areas that were high on my list to improve.

No weekly progress photos, I have decided to take them fortnightly at the moment to see more visually change.

My macros are remaining the same this week, 235g Carbs, 45g Fat and 160g Protein.  My weight has been sitting steady at 135lb mark all last week until thursday and then its slowly started dropping! so this is another reason why my macros are going to remain the same.

I have decided to get my in body reading done the morning before my op so I can get a good comparison against week 1 of this programme.  Although In Body readings are not accurate it is a good measure if your consistent with it.   I plan to go back to callipers from January.

A few generic selfies from this week!

Nutrition Seminar

Weekends are never spent doing what the average jo bloggs would do! This morning I went to Scott Bapties from Food for Fitness Seminar at Aberdeen Sports Village.     The seminar is aimed at Personal Trainers giving them an insight into different nutrition strategies they could use on their clients.

There was defiantly a good few techniques that Scott mentioned that I will be implementing into my nutrition plans.

This is the 3rd Nutrition Seminar I have been to and its a good way of getting an insight into different peoples perception of nutrition and their theories and methods.  

Sweet Potato Nutella Drizzled Donuts

This is the quickest clean treat to make when you get those urges to be naughty!  Its so easy to make that there genuinely is no excuses to reach for rubbish! Sweet Tooth Satisfaction - GUARANTEED!

• 250g Sweet Potato Cooked (takes approx 5 min! if you cheat an boil the water in the kettle first)
• 50g Vanilla Whey (I used My Protein)
• 2 Tablespoons Coconut Flour
• 1/4 Cup of Pea Protein
• 1 Cup of Egg Whites

1. Blend all ingredients together
2. Pour into a silicon 20 Mini Donut Tray
3. Bake at 150 degree for 12-20 minutes keep an eye on them!
4. Leave to cool for 5 minutes.
5. Melt down a tea spoon of your fav choc! and drizzle over them! I used a teaspoon of Nutella!

Now this mixture can also be put into a silicon muffin tray and you can make muffins! Add in some Chocolate Chips!  Use Chocolate Whey instead of Vanilla!!!!

The below macros are based on 2 mini donuts!  

Quad Progress

There is no denying that as this year has progressed my legs have got better and better!  Legs is one area I enjoy training.  There is only one excersize I am not keen on and that is deadlifting, but I am slowly changing my mindset on it, after seeing improvements in my glute hamstrings.

In my current programme I am doing alot of straight sets, however every week I have been throwing either a rest pause set in with my leg extension or  a superset with walking leg extensions on my hypertrophy days.  I have also been finishing up on Donkey Kicks and Handing Leg Raises with ankle weights which are all contributing to bringing my quads and hamstrings through.

With my op fast approaching, I am giving each gym session my all!  I plan to take a weeks solid rest post op, and then get back to training legs the following week!  I won't be able to Squat or Deadlift for 4-6 weeks so any squats I do will have to be body weight, however I plan to get some good quad and hamstring isolation workouts on the go!   Plenty of rest pausing and dropsets!

Bronze me up!!!

I hate being white and am not a big fan of fake tan however after being lectured by my sister for the use of sunbeds I have decided to fake it!

Gym User + Hot Tub + Sauna = fake tan disaster!!

With this in mind I have decided to trial all the progressive moisturiser tans on the market!

This week I have opted for the spray on Palmers moisturiser.  I am a huge fan of the lotion, and thought the spray on would be fast for on the go.

I used the spray once a day, had 2 hot tubs and one sauna over the course of the week. The colour was great but after 3 days it was going patchy in areas such as my feet or shins?

I liked the colour but I think I would stick to the lotion over the spray it's so easy to miss sections (which I did).  The bottle only just lasted me a week for £7! Where as the pump bottle lotion lasts me around 3 weeks for half the price and it gives you a much more even colour!  I also think the lotion gives you a much darker colour! Where as the spray I think it would take a good few weeks to see a difference.

Over the next few days going to exfoliate it off and try out FakeBake Sports!

End of Week 5 - Phase 1 - Block 1

Finally a weekly update with progress photos!!!

I have finally completed block 1 of my 12 week Hypertrophy periodisation programme and start block 2 tomorrow!  

The results speak for themselves.  I can't believe the improvements on my delts and quads in such a short period already.  One thing I am grateful for is that my body adapts and responds so quickly.  

A lot of people complain they never see the results in the gym irrespective of their training - yes nutrition plays a huge role but so does well thought out training plans, sticking with them for a set period of time and having trust in your coach!

There is no denying it I am looking softer and it can be abit of a mind battle in the mirror some days, but keeping a stage weight / look all year round isn't healthy.