Ten Weeks Out... It's cutting time

I have now hit 10 weeks out, leaving me 9 weeks to cut excluding Peak Week.  I am currently sitting at 134.8lbs with 12.1% BF.

With having a much better foundation for cutting than I had at the start of the year, I am approaching my cutting differently.  Carbs will be dropped progressively each week, and will be consumed in and around the work out parameter.  Initially cardio will still be kept to a minimum, and will increase  the closer I get to comp as a tool to increase the calorie deficit if required (if I have plateau).  I am also going to keep a weekly re feed in for the first few weeks and then phase this out.

For me during this cut I need to be much more aware of insulin sensitivity which will be a contributing factor to lowering my Body fat and making sensible carbohydrate choices throughout the next 10 weeks.

Being responsible for making your own healthy eating choices

One thing I have enjoyed most about my change in lifestyle is having more understanding of nutrition and in doing so I have seen much better results in my performance in the gym, aesthetically and most importantly my wellbeing.

All these ‘Fad Diets’ or ‘Good for you’ / ‘healthy choices’ that supermarkets / restaurants have on offer aren’t always infact the best options – but they pry on people with little understanding of good basic nutrition.  Portion sizes I also feel is a contributing factor to people over or under eating as well.

I work for a big Oil Company in Aberdeen, who have recently had a new office built.  There is no microwaves or kettles on any of the floors, and the only fridges available are there to hold the company milk (which is free).  They have a hot water tap for your tea/coffee. 

The lunches are free and they have your generic ‘Healthy’ corner, along with a Costa Coffee selling a selection of the usual patisseries etc and the standard delivery of cakes / pies or bacon rolls if someone leaves, an achievement made or just for the sake of it because its Friday.  

Having a microwave and kettle in the kitchen area’s is deemed as a waste of space / there isn’t enough space… however if I was to take a picture of the space that is available I would like to see their argument for not having enough room for one!!!

The issue…

I now have to live off cold food whilst at work due to lack of facilities to accommodate my diet.  I contacted the Office Services and Catering Manager who informed me ‘I understand this may be an inconvenience for me but even the kitchen in the restaurant doesn’t have one’.

·         I can’t have my oats, because there is no microwave to heat them up in.. I refuse to have this pour in hot water oats because its powdered milk! And I can’t have that because it tastes bokes, and its processed rubbish.

·         I can’t store my almond milk in the communal fridges which is for the business milk, so no tea or coffee for me.

·         I can’t heat up any of my meals, so cold rice, chicken, cous cous on a daily basis it is for me.

·         My diet is now very limited Monday to Friday as realistically I can’t stomach cold red meat or fish!

I love how Oil Companies preach good wellbeing, healthy options but in fact they aren’t… I have witnessed many a time the generic female with a lack of good nutrition knowledge hitting the salad / chicken bar… piling up on salad heavily oiled up with god knows what.. and over piling her plate with far too much chicken.. taking us back to portion control and not knowing what is actually in our food!  I remember once looking at the macros on a McDonalds Salad, you might as well have ordered a Happy Meal! 

It would be interesting to see if I said my food issues was down to religion if a microwave and kettle would be installed? … Just a thought!

In this day and age we should all be able to make our own food choices and not be dictated to, its like being back at school!

New Challange!

Everyone who knows me knows I love a challenge and I always like to have Afew projects on the go!... As well as competing I am now studying for my Level 2 Gym Instructor and Level 3 Personal Training Qualification along side studying nutrition!

I am really big on bettering one self, and even though I found my NVQ Level 3 in Project Controls a challenge while training and holding down a full time job ... I think I may find this easier because it's something am passionate about!

11 Weeks Out

11 weeks until my next competition... UKBFF East Midlands... I am abit nervous about cutting in such a short period however as mentioned before I know I have a better foundation to start from this time round!

My holiday weight gain is gone and am back fluctuating between 131/132lbs which I have been for 3 weeks pre holiday while upping my carbs - happy that my reverse dieting is spot on!

Started incorporating my quarter turns every 2nd day post workout ... I know it's an area I lack so really need to up my game.

Dependant on how consistant my weight is this week I may delay cutting for another week but I will see what the mirror/ tape measure and scales say on Sunday!

Matchmaker Chocolate Chip Protein Cake Bars

Normally I would post my recipes on my recipe page... But this recipe deserves it's own dedicated post!!! 

I build my recipies through MyFitnessPal Recipe Builder and Bar code scan all the ingredients to ensure I get accurate macros!  The macros listed below are based on the product/brand choices I made.  If you use different products/brands to make this recipe you will get different macros to what I have quoted.

Ingredients 

Method

1. Pre Heat Oven 160 degrees

2. Blend all ingridients in a blender (excluding the matchmakers and Chocolate Chips)

3. Pour into a jug and add the chocolate Chips

4. Pour Into the individual cake bar tray tins (8 Bars)

5. Bake for around 60-70 minutes

6. Remove leave to cool for 5 minutes

7. Make a tiny slit in each cake approx one cm long and deep

8. Slot a mini matchmaker in each slit... Which will slowly melt within 

9. Make a nice cup of tea, open mouth and insert the cake bar 😁🍰

Macros....

If you want it... work hard and you will achieve it!

I am a firm believer that if you can put your mind to something you can achieve it!!! The mind and self believe is a powerful thing!

For my EFN profile I had to write who my inspiration is... For me it's my sister.  We are similar in so many ways that if someone tells us we can't do something we do it! and when we get something in our heads we run with it until we achieve it.

Here is a pic of my sister after a 10 weeks programme....

Afew months after the shoot she fell pregnant, 9 months later little Max was born! 

Two weeks before giving birth she pre prepped all her meals for post birth adamant to get back on plan and shift her baby weight and get her amazing body back.... here is her progress so far! I will be sure to update you all of her progress along the way 😁

Clear proof that when you put your mind to something and stay true to yourself anything is achievable!

Aunt Flow is on holiday too!!!!

There is nothing worse than looking in the mirror and feeling bloated, watery and the scales increasing at rapid rate!  This is what I have been experiencing the last few days.  So you can imagine my relief when Aunt Flow decided to pay me a visit yesterday (yup whilst on holiday – great!).

At least now I had something to put my bloatedness down to!! I was starting to get worried my food measurements by eye to hit my macros were completely out. 

When you reach low body fat unfortunately your menstrual cycle is going to be effected.  Unlike other females I don’t get regular cycles anyway with having no tubes, so my oestrogen levels are quite low anyway.  But once I hit under 12% bracket I noticed they were becoming few and far between.  I was 9 weeks between my last period to receiving my period a week after comp (10.5% Body fat at Comp), since then this is my next period, a 6 week gap (11.2% Body fat).

When I do get my period am so lucky as the bloated, and watery look disappear after a day and happy to say my 4 abs are back popping! Hopefully the result on the scale sorts its self out over the next few days too!  I also feel so much better!

So far I am managing to eat clean, there isn’t any excuse not to eat clean when abroad, as they have amazing salad bars, fresh chicken, grilled fish etc! Where I have been short hitting my macros (tends to be with carbs and fat) I have my supplies I took with me. 

Anyway time to eat!!!!!

 

 

Fage V Asda Fat Free Greek Yoghurt

I am very wary about the cost of food when on plan.  I don't pay any attention to cost when it comes to meat, but things like vegetables, fruit, yoghurt, supplements and protein I do.

One of my friends commented on me spending £1 for a 170g of Fage 0% Fat Free Greek Yoghurt, when the asda equivalent for 175g was 50p! - She had a point!!! 

On further inspection the macros are different... but her point was still valid... the Asda yoghurt had way more sodium, less protein and slightly more carbs.... but I could have slightly more yoghurt from the 2nd tub I would purchase to equate to the price of the Fage to make up for the lost protein.

Next step taste!  I have to say both tasted really good in there own right, the Fage defiantly has more a thicker consistency but this will be down to the extra protein!

I think I will stick to my Fage, but for those on a budget its defiantly worth a swap out!

Last Heavy Leg Session for a week

Due to lack of facilities in Egypt for a heavy leg session at the gym I will be using I moved my leg session on Sunday to today, also a bonus that Andy is back for the weekend, and I was able to train with him at The Warehouse.

Squats, Box Squats, Hack Squats, Leg Press, SLDL, Leg Extension, Glute/Ham Raises finished off with Calves all in the 6-8 rep range.

Job Done!  Il easy manage 2 of my Endurance Leg Workouts abroad!

Happy Holidays!

Holidays whilst on plan

This week I face another tough challenge!  On holiday whilst on plan....

Due to me changing the goal posts with competing, my holiday of eating lots of fine food and taking a week out of training has been blown out the window.  Am I bothered? - no not really!  I naturally eat clean anyway on holiday (excluding my daily evening meal desert), and I also find it uncomfortable to sunbathe when the sun is at its hottest so always hit the gym then anyway!

My suitcase is fully stocked with supplies to make sure I hit my macros each day, protein, protein treats, Weetabix, rice cakes etc.  NO EXCUSES!

I think a week in the sun and training in a different environment is going to do me the world of good, and am hoping that I only have a further fortnight after my return from holiday of reverse dieting and building more mass before cutting in again! To say am a bit nervous about only having 8 weeks to cut and hopefully come in leaner is an understatement!!! however I have better starting foundation for this comp compared to the start of the year when training for Bikini.

Positive Mental Attitude and Hard Work!

Now to get in a gym session before I catch my flight #noexcuses