My brother and I in the gym this afternoon (483.5kg) 
Dreading when it’s full of New Year’s Resolution people tomorrow… :P

Me in the gym this morning… 

Weight lost: 4lbs (3% of my body weight) though I reckon it would have been more if I didn’t accidentally have alcohol on 2 of the 7 days haha

I went on a no carb diet because I know it’s the fastest way that you can lose weight in I healthy way (as in, not starving yourself or making yourself sick). I was still having around 1,200 calories per day, lots of vitamins from fruit and vegetables, and lots of protein for muscle repair. 

I recorded what I ate for one week, because when girls are dieting and losing a lot of weight I’m always curious as to exactly what they’re eating and what exercise they’re doing.

From looking at this post you may think that the weight loss was as a result of the exercise, but I’ve been working out in this way for 3 or 4 days per week for months and not seen any weight-loss at all because I was still eating a carbs… so here is my week;

Day 1 - Friday 16 November:

Food

• 1 scoop Maximuscle Promax Diet protein powder (112calories)
• 2 eggs (160calories)
• Baked beans (185calories)
• 20g cheese (83calories)
• 8 green olives in brine (32 calories)
• Banana (100calories)
• 1 scoop Maximuscle Promax Diet protein powder (112calories)
• Linda McCartney Mozzarella burger (233 calories)
• Sweet potato (100 calories)
• Carrots (nil)
• Vegetarian gravy (38 calories)

Exercise

• Treadmill - 1.2 kilometres @ 9.8KPH
• Squats - 16.8kg, 12 reps, 4 sets
• Lunges - 14kg, 12 reps, 3 sets
• Some leg extensions/ stretches on mat
• Multihip (leg out to side) 4kg, 8 reps, 3 sets
• Leg extension - 7kg, 8 reps, 4 sets
• Leg curl - 4kg, 6 reps, 3 sets
• Leg press - 70kg, 10 reps, 4 sets
• Situps - 80
• Oblique situps - 20 (each side)
• Leg raises - 6 reps, 4 sets
• Twist sits - 40
• ‘Finger-to-wrist’ situps - 40
• Plank - 30seconds

Day 2 - Saturday 17 November:

Food

• 1 scoop Maximuscle Promax Diet protein powder (112calories)
• Baked beans (197 calories)
• 35g cheese (145 calories)
• Banana (100 calories)
• Tuna in sunflower oil (202 calories)
• Olives (24 calories)
• 20g cheese (83 calories)
• Green pepper, rocket, tomato (nil)
• 12 king prawns (96 calories)
• 1 egg (80 calories)
• Cottage cheese (30 calories)
• 85g avacado (170 calories)
• Grapes (50 calories)
• Yoghurt drink (28 calories)
• 1/2 can chopped tomatoes (45 calories)

TOTAL CALORIES: 1371

Day 3 - Sunday 18 November:

Food

• 1 scoop Maximuscle Promax Diet protein powder (112calories)
• Banana (100 calories)
• Grapes (10 calories)
• 2 eggs (130 calories)
• Baked beans (180)
• Cheese (83 calories)
• Prawn salad (restaurant - calories unknown)
• Carrot sticks & hummus (calories unknown)
• Apple (80 calories)
• Olives (40 calories)
• Small about of Brie cheese (calories unknown)

Exercise

• Treadmill - 1.2 kilometers @ 9.9KPH
• Bench Press - 25kg, 6 reps, 1 set
•                   - 22.5kg, 6 reps, 3 sets
•                   - 20kg, 6 reps, 4 sets
• Chest Press - 18kg, 6 reps, 2 sets
•                   - 16kg, 8 reps, 3 sets
• One-arm bicep curl - 6kg, 6 reps, 2 sets
•                            - 5kg, 6 reps, 2 sets
• ‘Latt pull-down’ - 22.5kg, 6 reps, 4 sets
•                       - 18kg, 6 reps, 6 sets
• Situps - 60
• Oblique situps - 25 (each side)
• Leg raises - 24
• Twist sits - 40
• ‘Finger-to-wrist’ situps - 20

Day 4 - Monday 19 November:

Food

• Banana (100 calories)
• Potato & leek Cup A Soup (115calories)
• Yo! Sushi Edamame (121 calories)
• Yo! Sushi Kaiso salad (120 calories)
• Yo! Sushi Pumpkin korroke (130 calories)
• Yo! Sushi Vegetable hand roll (184 calories)
• 3 COCKTAILS!! (ooops)

Day 5 - Tuesday 20 November:

Food

• 1 scoop Maximuscle Promax Diet protein powder (112calories)
• Tuna (288 calories)
• Sweetcorn (91 calories)
• Hummus & carrot sticks (calories unknown)
• 3 Quorn sausages (258 calories)
• Egg (80 calories)
• Banana (100 calories)
• Olives (24 calories)
• Banana (100 calories)
• Apple (80 calories)

Exercise

• Treadmill - 1.2 kilometres at 10KPH
• Squats - 20kg, 6 reps, 6 sets
• Lunges - 12kg, 12 reps, 3 sets
• Multihip (leg out to side) 4kg, 8 reps, 2 sets
• Leg extension - 7kg, 8 reps, 4 sets
• Leg curl - 4kg, 6 reps, 3 sets
• Leg press - 72.5kg, 10 reps, 4 sets

Day 6 - Wednesday 21 November:

Food

• Banana (100 calories)
• Tuna (288 calories)
• Sweetcorn (91 calories)
• 150ml of 1% fat milk (64 calories)
• Yoghurt drink (33 calories) 
• Banana (100 calories)
• 2 eggs (160 calories)
• Sweetcorn (91 calories)
• 20g cheese (83 calories)
• Apple (80 calories)

TOTAL CALORIES: 1090

Really feeling it today. I’m tired, drained, hungry, unhappy… but today’s been a terrible day on the whole; work, boyfriend, friends, money (or lack of), PMT, heavy rain, and any day that doesn’t start in the gym is usually a bad day. 

Day 7 - Thursday 22 November

Food

• Banana (100 calories)
• Spinach & goats cheese omelet with side salad (restaurant - calories unknown)
• Large salad with 3 cheeses, pumpkin seeds, pine nuts, pesto, avacaro and hummus (restaurant - calories unknown)
• 6 MOJITOS! (but I asked for no sugar, so they were just soda water, mint, lime and rum)
• 2 prawn spring rolls (restaurant - calories unknown) SIN
• 2 bites of prawn toast (restaurant - calories unknown) SIN

There’s nothing better than feeling your body getting fitter, thinner, stronger and more toned. 

Today I did arms at the gym so I thought I’d share my arm workout with you.

Triceps

This exercise can be done as depicted below, or one arm at a time. 12reps 5 sets.

Pushups x20 (if these are too difficult, Google ‘female pushups’)

Tricep pushdown on the cable machine. Find a weight that is suitable for you, then do this until you can’t do it any more.

Biceps

Bicep curl. 12reps, 4 sets.

Hammer curl. 12reps, 4sets.

Remember, doing these exercises will not make you look like a huge body builder! All you’re doing is toning your arms and removing the ‘bingo wing’. Building muscle is more effective for weightloss than cardio; your body can hold more calories and you look better naked.

This was my day;

Wake up, eat a few pumpkin seeds for protein (I don’t really like to eat before the gym).

Walk to gym > about 1.5k running on the treadmil > tricep workout > bicep workout (sustained wrist injury, can hardly type now) > short abs workout.

Then I said to my personal trainer/ brother/ gym buddy (what ever you want to call him) “I’ll just do another quick run on the treadmil before we go”

Him: “It’s a lovely day, come for a run with me outside instead. I know a really beautiful place. It’s like another world.”

So I agreed, walked home, ate this:

Filled up my water bottle then headed back out.

I put my iPhone in my sports bra so that I could take photos of pretty things.

Here’s what we saw:

^Near the start, long path between fields lined with maybe 100 trees.

^Huge wheat field

^View from the top of a green grassy hill

^One of the little rivers near the forest

^My brother showing off on a plank bridge that we had to cross

^River running near the forest

^Pathway through the forest.

Shortly after this there was 2 or 3 miles of straight road and factories -.-

This whole circuit was something like 6 to 8 miles long. I was EXHAUSTED! I had no idea he would take me on such a long route. I stopped attempting running/ jogging stints about half way around. I was struggling to walk by the long road. Every part of my body hurts. I had salt on my forehead from sweating so much and it drying out in the sun.

But it was worth it for the pretties… and the fitness!

Planning to eat a lot of protein for dinner.

I did my legs and glutes today at the gym, and it’s my favourite workout to do so I thought I’d share it on here with you :)

This routine should be done after your cardio (which would ideally have been running) so that you have some blood in your legs and your muscles are warmed up. Don’t forget to stretch.

For weighted exercises, find a weight which is suitable for you.

Begin with an exercise from the Malibooty workout x20

Weighted squats x20

If you don’t squat all the way down until your ass is almost on your heels, then you’re only working your legs, not your glutes.

Weighted lunges x20 (each leg)

More from the Malibooty workout (x20)

Then, if you have a multi-hip in your gym they’re pretty good to use. The exercises are very similar to those in the Malibooty but weighted.

Extend leg to the side x20 each leg

Extend leg backwards x20 each leg

Then back to the mats:

Then this x20

Then finish up on the leg-press (12 reps 4 sets)

Again, if you don’t go all the way down ‘til your ass is almost on your heels, you’re only working your legs, not your glutes.

When you get in better shape you’ll be able to repeat this entire sequence several times.

And if your ass burns for the following two days every time you walk up the stairs - you did it right!

I went to the gym this morning (on an empty stomach) and spent some time with my personal trainer.

• Cardio
• Abs
• Legs
• Glutes
• Triceps

Had a really good session. Walked home in the rain and it smelt like cut grass :)

For post gym breakfast/lunch I had a healthy sandwich;

• Warburtons 5 seed bread (2x 137calories)
• Quorn sausages (2x 70calories, 5.3g protein, 4.9g carb, 0.3g saturated fat) 
• Hummus (I use instead of butter haha) 
• Spinach
• Olives

It was probably about 500 calories for one sandwich, which I guess it quite a lot, but it was good calories, early in the day, after burning calories at the gym. (Remember, what and when is more important than how much. More).

Later:

- Snack: Banana

- Evening meal: 2 more quorn sausages and baked beans (high protein, low carb)

- Snack: 1 tomato