How Do I Eat?

If there is one question I am asked the most, it would have to be “what do you eat?”

Some years ago, my main blog (www.jagsfitnessblog.com) went through a period of being an online food diary. Funnily enough, it also coincided with my blog’s most popular and well read period.  I guess folks just love to see how other people eat huh?

I’ve been asked more times than I care to remember in the past 12 months about how I eat. I’m asked frequently to make my food diary on myfitnesspal open so other people can browse my meals. And my answer has always been “no”. Why? Because it’s really not that interesting!

My food is very basic. Some would say it’s boring. I often eat the same food, day in, day out. It serves a purpose – to fuel my training.  Every night I speak to my mum on the phone and she’ll ask “do I need to ask what you’re having for food?” “No mum, mince again”. But, that’s not to say I don’t enjoy my food because hell, I love it! And it’s not like I don’t stray from my list of regular foods and indulge in a treat every now and then – as you will see.

So, as a one off, I will post my entire food diary for the previous week, for your reading pleasure 🙂

Monday 27th May:

Meal 1 – 3pm:
40g CNP Chocolate whey, blended with 100ml water & 50ml organic double cream
1 large navel orange

Meal 2 – 6pm:
40g CNP Strawberry whey, blended with 100ml water & 30ml double cream

Meal 3 – 9pm:
Home made beef chilli with 120g white rice, sprinkled with 30g organic grated cheese

chilli

 

Drinks:
1 cup black coffee, lots of green/white tea, approx 2L water

Supplements:
5g creatine
x2 multivits
x2 Vit C
x5 drops iodine
x5 drops Vit K2

I’d had a dodgy stomach over the weekend hence the x2 protein shakes in the early part of the day. I wanted something that wasn’t going to take a lot of effort to digest.

Tuesday 28th May:

Meal 1 – 3pm
Omelette made with x3 TTD golden yolked eggs and 50g organic grated cheese, cooked in 8g kerrygold butter, served with 55g crispy smoked bacon rashers
1 large navel orange

Meal 2 – 6pm
40g CNP Chocolate whey, blended with 100ml water & 60ml organic double cream

Meal 3 – 8pm
1/4 M&S made without wheat Victoria Sandwich served with 200g TTD Vanilla Custard
1 Promax chocolate protein bar

Drinks:
2 cups black coffee, lots green/white tea, approx 2.5L water

Supplements:
5g creatine
x2 multivits
x2 Vit C
x5 drops iodine
x5 drops Vit K2

As you can see, things don’t always stick to plan! We treated ourselves to a gluten/wheat free cake but once we’d had a big wedge, we really didn’t feel like eating dinner! But to get my protein in, I scoffed down a protein bar.  This is not ideal and is not typical of the way I usually eat.

Wednesday 29th May:

Meal 1 – 4.30pm:
x3 TTD golden yolked eggs, scrambled with 25g cheese, in 8g kerrygold butter, served with 55g crispy smoked bacon strips
x1 mini easy peeler (clementine)

Meal 2 – 6pm:
100g chopped strawberries served with 20ml organic double cream, 1 promax chocolate protein bar

Meal 3 – 8pm:
250g organic beef mince (pressed into burgers), served with 120g white rice cooked in chicken stock

 Drinks:
2 cups black coffee, lots green/white tea, 3.5L water

Supplements:
5g creatine
10g BCAAs
x2 multivits
x2 Vit C
x5 drops iodine
x5 drops Vit K2

We were at the hairdresser first thing, followed by training and food shopping so we were much later breaking the fast. As our first meal came so late, we skipped the second meal and just had a wee snack of berries & cream and a protein bar so that we weren’t too full for dinner.

Thursday 30th May:

Meal 1 – 5pm:
x6 TTD golden yolked eggs, scrambled with 25 g cheese & 8g kerrygold butter, served with 55g crispy smoked bacon rashers.
1 large navel orange

Meal 2 – 9pm:
250g organic beef mince, blended in the food processor with 1 small organic red onion & pressed into burgers, served with grilled organic tomato and 200g organic white potatoes sliced and roasted in 10ml organic virgin coconut oil
1 small pot Rachel’s organic rice pudding
1 mini easy peeler (clementine)

Drinks:
2 cups black coffee, lots green/white tea, 2.5L water

Supplements:
5g creatine
x2 multivits
x2 Vit C
x5 drops iodine
x5 drops Vit K2

Friday 31st May:

Meal 1 – 3pm:
x3 TTD golden yolked eggs, scrambled in 8g yeo valley organic butter, served with 55g crispy smoked bacon rashers, 1 roasted chicken thigh with skin, iceberg lettuce & organic tomato

eggs bacon

Meal 2 – 6pm:
40g CNP Chocolate whey, blended with 100ml water & 30ml organic double cream
x3 slices Genius gluten free fruit loaf with 10g yeo valley organic butter
190g chopped pineapple

Meal 3 – 9pm:
250g organic beef mince pressed into burgers, served with 100g white rice cooked in chicken stock

Drinks:
3 cups black coffee, lots green/white tea, 3.5L water

Supplements:
5g creatine
10g BCAAS
x2 multivits
x2 Vit C
x5 drops iodine
x5 drops Vit K2

Saturday 1st June:

Meal 1 – 3pm:
40g CNP Chocolate whey, blended with 100ml water & 50ml organic double cream
x2 roasted chicken drumsticks
1 large navel orange

Meal 2 – 6pm:
40g CNP Strawberry whey, blended with 100ml water & 30ml double cream
100g organic strawberries, 75g organic blueberries & 30ml organic double cream

Meal 3 – 9pm:
250g organic beef mince pressed into burgers, served with 250g broccoli, 250g cauliflower & 100g carrots

Drinks:
2 cups black coffee, lots green/white tea, 3L water

Supplements:
5g creatine
x2 multivits
x2 Vit C
x5 drops iodine
x5 drops Vit K2

Sunday 2nd June:

Meal 1 – 3pm:
x3 TTD golden yolked eggs, scrambled in 8g yeo valley organic butter, served with 55g crispy smoked bacon rashers, 2 roasted chicken thighs, iceberg lettuce, organic tomato & onion
190g pineapple

Meal 2 – 6pm:
40g CNP Strawberry whey, blended with 100ml water & 30ml organic double cream

Meal 3 – 9pm:
250g organic beef mince pressed into burgers, served with 120g white rice cooked in chicken stock

Drinks:
2 cups black coffee, lots green tea/water, 3.5L water

Supplements:
5g creatine
10g BCAAs
x2 multivits
x2 Vit C
x5 drops iodine
x5 drops Vit K2

 

As you can see, my food is very repetitive and probably boring by most people’s standards! However, I enjoy my food, don’t feel deprived and feel it fuels my training perfectly.  I cycle my carbs around my training and don’t always have starch on a daily basis, but this is just personal preference.

I’ve been off work for the past week which is why my first meal has been “real food” for the most part. Next week once I’m back to work, my first meal with be a shake made with water and double cream, just for the sake of convenience.

We prefer to eat mostly organic produce where available – this is a personal choice. Yes, it works out a little more costly but not by a great deal.  Food & fitness is my passion – I don’t smoke, rarely drink and don’t go out each weekend and get smashed so good quality food is my “vice”.  I can think of much worse 🙂

Upper Body Training – 31.5.13

Upper body training without benching sucks. I’ve never really enjoyed benching before and I think that’s why I always struggled to increase my weights but in the past few weeks, I’ve really nailed my form and seen my numbers shooting up as a result.  To be told now that I’m not allowed to bench, just as I’m starting to love it, blows hard!

But I still managed to enjoy my training session yesterday, despite it being boiling hot. I’ve mentioned before but my gym is in a shell of a building and is sweltering in the summer and freezing in the winter. But it’s my second home and I love it dearly 😀

Warm Up:

20 minute walk to gym
Shoulder dislocations 3 x 10 (with grip narrower with each set)
Shoulder rolls & shrugs
Pectoral stretches

Eccentric Dumbbell Flyes

10lb x 10
10lb x 10
10lb x 10

I am only allowed to do the eccentric (downward) part of this movement as the aim of the exercise is to stretch out the pec minor rather than work the muscles.  The boyfriend stood behind me to take the dumbbells from me at the bottom of each rep and hand them back to me at the top.  Weights are to be kept super light as it’s all about feeling the stretch.

Deadlift:

70kg x5
90kg x3
115kg x1
115kg x1
115kg x1
115kg x1
115kg x1

Great deadlift session! Down to a 30 second rest pause which felt tough but  I was confident of making every rep. Rest pause to drop to 15 seconds next time and then the weight will go up to 120kg – eek!

Wide Grip Seated Row:

20kg x6
35kg x8
35kg x8

I was advised to switch from a narrow grip to wide by my physio and as it’s a new exercise I knocked 5kg for good measure. As it stands I didn’t need to so this weight will be going up next time.

Rear Delt Flyes

10lb x8
10lb x8
10lb x8

This is a new exercise for me. As I’m not able to press anything overhead, I figured this was an easy enough exercise to add in without exacerbating my thoracic outlet syndrome.

Barbell Curl:

27.5kg x8
25kg x7

Super pumped that my curls are finally going up! I gave everything to my first set and was mega happy to get all 8 reps. This weight will go up next time.

Tricep Pushdowns (Rope Attachment):

20kg x8
20kg x8

Since the last lot of lying tricep extensions aggravated my shoulder, I have switched to rope pulldowns which actually (for me) hit the triceps better and give me a better contraction.

Finished off the session with 15 minutes of steep incline walking. 6kph with the incline at 15 (!) I power walked to some cheesy tunes and got my sweat on.

I’ll leave you with this picture of me, which is a comparison on me back in 2011 and a picture of me in April 2013 🙂

fat vs slim

 

I’ll be back tomorrow with the log of my legs workout.

My Essential Lifting Songs

Since I started to train with my boyfriend, I rarely listen to music whilst lifting any more. Though this kinda makes me sad (metal blaring in my ears really used to fire me up!), the motivation and encouragement my sweetie pie provides me is more important to me.

I do, however, still listen to metal before sessions, either on the bus en route to the gym after work or when I’m home mentally preparing for the coming workout.

My music of choice is, and always has been, metal. It’s my favourite music genre by far and it just really motivates me and gets me pumped and ready to throw around some heavy shit.

So here is my ultimate favourite list of workout music 🙂

Free Fall – In Flames

Spit You Out – Bullet For My Valentine

Bodies – Drowning Pool

The Black Waltz – Kalmah

Down With The Sun – Insomnium

Beginning Of The End – Spineshank

Blow Me Away – Breaking Benjamin

Halo – Soil

But I don’t only like to listen to metal, I also like some classical stuff and hip hop too…

Breathe & Life – Audiomachine

Revolutionary Mix 1 – X-Ray Dog

Requiem For A Dream – Clint Mansell (Two Towers Trailer)

Break Ya Neck – Busta Rhymes

Ante Up – MOP ft Busta Rhymes

Lower Body Training – 29.5.13

Trained a day later than planned due to the boyfriend having a dodgy stomach yesterday. It turned out to be a good decision as yesterday, I woke absolutely shattered and was then too sore after my physio session to want to go.

I was at the hairdresser before the gym as I’ve gone back to my blonde hair. I had a stint of being brunette but I really don’t think it’s *me* and I am much happier being back to my blonde self 🙂

blonde

blonde vs dark

We trained 16 hours into our fast and I was feeling apprehensive. Squats were due to go up to 81kg today, which is 90% of my 1RM and I’d be lying if I said I wasn’t a bit nervous.

But, I needn’t have been! I felt really strong and powerful and managed my squats without any problems. Sure, they were tough but when you’re lifting at that level, what else can you expect?

I’ve really nailed my pre-squat mobility warm up now and my hips are feeling so much better for it. I’m planning to see if I can get it on video some time in the near future if anyone is interested?

Warm Up:

Foam rolling – quads, piriformis, calves
Dynamic hip flexor stretches
Forward/sideward leg swings
Dynamic hip openers
Third world squat
Third world squat to stand

Squats:

20kg x5
40kg x5
60kg x3
81kg x3
81kg x3
81kg x3

As I was performing my second set of squats, I heard a guy proclaim “God, she’s stronger than me!” which made me smile but also gave me a boost.

Stiff Leg Deadlifts:

40kg x6
70kg x8
70kg x8

Really felt these in my hamstrings and glutes. I took a video of them and as you can see, I’m not really pulling the glutes all the way through at the top of the movement, though I felt like I was. It’s something for me to work on next time and I’ll record them again to see if I can fix it.

Leg Press:

130kg x5
205kg x6
195kg x7

Super tough! Not surprising since my squats went up by almost 10kg!

Lying Leg Curls:

22.5kg x5
40kg x6
35kg x7

Standing Calf Raise:

230kg x10
230kg x10

Seated Calf Raise:

52.5kg x8
50kg x8

I’ve been told strictly by my physio that I’m not allowed to bench for the forseeable future as she isn’t sure if it’s aggravating my shoulder/neck problem. I’m to add in eccentric only flyes and I’m to switch my narrow grip seated row to a wide row.  Hopefully this will work! I’m a little bit gutted though, I feel I’ve finally got to grips with benching, learned how to use my lats and leg drive and now I’ve got to stop 😦  If it helps my shoulder to heal though, I’m prepared to give it a go!

Upper Body Training – 26.5.13

My first week of serious fat loss is done and I’m pleased to report a 7lb reduction on the scale.  It’s been a pretty easy week to be honest and though I know most of the 7lb will be water weight, I’m looking and feeling trimmer and a little tighter.

I’ve been tracking my food very closely as you can see…

macros week

Pretty much where I want to be – at least 50% fat, 30% protein and 20% carbs.

To celebrate my weight loss, I snapped a couple of pictures of my legs yesterday, as they are where I hold most of my fat..

legs 2

Really pleased to see some muscle definition creeping in and when you compare it to a picture I took on 10th April, you can really see a difference!

legs comparison

They look leaner, tighter, more defined and shapelier – hurrah!

I can only attribute my consistency in the gym to this progress, working legs hard and squatting my ass off…

squat

Onto upper body training yesterday. It wasn’t looking to be a great session – I’d been ill the previous day with a very dodgy tummy and with the combination of impending lady time, I was feeling weak as a kitten. Not so great when my incline bench was due to go up in weight!

Incline Bench Press:

20kg x5
30kg x5
41kg x3
41kg x3
41kg x2

Yup, as expected, the barbell felt like it weighed 100kg! Struggled on all sets though the second set was my best. Training was also fasted which generally means I’m stronger but on this occasion, it didn’t go in my favour.

Deadlift:

70kg x5
90kg x3
115kg x1
115kg x1
115kg x1
115kg x1
115kg x1

45 second rest pause between reps.  I knew when warming up and 90kg felt heavy I was going to struggle with these. 90kg has not felt heavy in probably 12 months so I knew something was up.  On the third rep of 115kg I actually worried that I would not make my last two reps, but sheer grit and determination saw me make them both.

Flat Bench Press:

40kg x8
37.5kg x6

*fist pump* Totally redeemed myself! I was really hopeful of making all 8 reps and when I struggled with my first two exercises, I thought 8 reps were going to be out of the question.  I managed it though, stomach cramps and all!

Seated Cable Row:

20kg x6
42.5kg x8
40kg x7

Barbell Curl:

25kg x8
25kg x8

To go up next session 🙂

Lying Triceps Extension:

25kg x2

Had to stop these as my shoulder problem (thoracic outlet syndrome) started acting up. I could feel the nerve getting compressed when my arms were up in the air which resulted in pain in the left shoulder/collar bone area and pins & needles and weakness in the left arm and hand.

I have my next physio session tomorrow which can’t come quickly enough. I’ve suffered since my last session and it didn’t really help like the previous one which makes me nervous that this is going to take much longer to heal than I expected 😥

Next training session will be tomorrow morning before physio where my squats will be up to 80kg – eek!

Lower Body Training – 24.5.13

I’m finally having a proper, serious crack at dropping some fat.  I’ve been kidding myself that I can cut on 2300 calories when in reality, I’ve been losing and re-gaining the same 5lbs for the past few months.  I’m five days in and in all honesty, I’m not finding it difficult at all. I’ve dropped from 2300 calories to no more than 1900 and I’m still allowing hunger to dictate what I eat (twice this week I’ve only eaten around 1600 calories) so if I go over or under slightly I’m not going to stress about it.

macros

Weigh in today showed 5lbs down but that is the same 5lbs I’ve been losing for the past few months. When I last weighed, it was after a particularly indulgent weekend of drinking lots of wine, eating food I wouldn’t typically eat (chocolate, chips, rice pudding) so I know the majority of the loss is water weight. But it’s a step in the right direction and I am looking trimmer already in the mid section.

Training today was pretty brutal. It had been a long day at work and my legs were already tired so if I’m truthful I didn’t exactly relish the thought of squatting.  But I did and it was good. Not great, but definitely good.  Handled the squats very well but by the time I came to leg press I had nothing left to give.

Warm Up:

Foam rolling – 5 minutes
Dynamic hip flexor stretches – 12 reps each side
Hip openers – 8 each side
Third world squat – 3 minutes
Third world squat to stand – 10 reps

Squats:

20kg x5
35kg x5
55kg x3
72.5kg x4
72.5kg x4
72.5kg x4

Stiff Leg Deadlifts:

40kg x6
67.5kg x8
67.5kg x8

Leg Press:

120kg x6
205kg x6
195kg x6

These were TOUGH! Even on my warm up set I knew I was going to struggle as my quads were on fire. Only managed 6 reps on each set and almost peed myself with the effort it took!

Lying Leg Curls:

20kg x6
35kg x9
32.5kg x8

Standing Calf Raise:

220kg x10
220kg x10

Seated Calf Raise:

52.5kg x7
50kg x7

I’m off work for a week now which means lots of fasted training – hurrah! Enjoy the bank holiday weekend folks ❤

Upper Body Training – 22.5.13

For anyone that may be interested, I now have a public Instagram account! I’ve had lots of people try and follow my personal account but I take lots of pictures for my sweetypie which aren’t suitable for the public realm if you know what I mean 😉 For this reason, I decided to create a separate health & fitness account and I’m already addicted!

For anyone that wants to follow me you can find me @justagirl_1978…

instagram

 

I didn’t expect to be training today after our punishing legs workout on Monday night. My legs and ass were still pretty sore but I really felt up for it so decided to man up and get on with it. As it turns out, it was an awesome session.

Incline Bench Press:

20kg x5
27.5kg x5
35kg x4
35kg x4
35kg x4

The weight of my bench will be going up next session and the reps will be dropping to x3.

Deadlift:

70kg x5
90kg x3
115kg x1
115kg x1
115kg x1
115kg x1
115kg x1

Decided to go for the 5kg jump and am really glad I did! I felt really strong and powerful.  I had a 60 second rest pause and in hindsight I could have easily managed with 45 seconds but as the jump was higher than normal, I played it safe. Rest pause to decrease to 45 seconds next session.

Flat Bench Press:

40kg x7
35kg x8

Same weight and reps as last time. I *so* wanted to get the 8th rep but by the time I got there I had nothing left to give. I am determined to hit all 8 next time.

Seated Cable Row:

20kg x6
40kg x8
40kg x8

All reps were done strict with no momentum. I’ve found using a slightly wider handle allows a better contraction as the twins aren’t getting in the way! To increase by 2.5kg next session.

EZ Curls:

25kg x8
25kg x6

Since I switched to EZ curls from straight bar curls my wrists and elbows have been feeling much better. I feel my form is much tighter too. This weight will stay the same next session in the hope of hitting all 8 reps on my second set.

Lying Triceps Extension:

22.5kg x8
22.5kg x8

It was only as I came to write my first set in my book that I realised I was supposed to increase the weight to 25kg – d’oh! This will be done next time.

Snapped a quick picture post workout and was happy to see the definition in my back coming through – woohoo!

pwo pump

 

I’m getting serious about my fat loss again too. I’ve been losing and re-gaining the same 5lb for the last goodness knows how many months and I decided on Monday that it ends now! I want to be a little leaner and to do that I have to stop eating so much – 5 days last week I ate more than 2500 calories, which is 200 over my maintenance.

So calories have been cut slightly, diet will remain the same – just less of it. Watch this space…