Went to the beach tonight!

Dinner, simple chicken and greens with fetta, very basic very tasty!

 

Sunbaking earier today

 

Back on track! Ive been to the gym for the first time since I got sick and it went all right, I enjoyed it and hadnt lost any strength! This week will be somewhat squashed as the gym isnt open on New Years and I will be danced out Saturday! Summadayz are coming up! New Years Eve wont be exciting as I want to save myself for Friday!
Been spending a lot of time outside and I have finally some tanlines :) The temperature will be about 39+ tomorrow!

The move - Well I have been going thru and sorting out my documents, sorting out what needs to be canceled and what needs to be address updated etc, I have also packed the first box! Its massive and heavy LOL I have a feeling it will be more than 40 kg when Im done... ah well..

I hope you have a great relaxing holiday!!!

Quick update and some pictures. I still have a cold and a slight sore throat so resting this week is a good thing. I have started to go thru my papers and sorting out stuff. Im starting to slowly get myself organized, one thing at the time. I cant really do much at the moment as everything is closed till Tuesday and then it will be very busy in stores but I can at least do some phone calls etc. Im doing a bit of sunbaking to get my skin used to it but I think I might have overdone it today, I guess ill know tomorrow. I spent about 1.5 hours in the sun and then met up with Jenny for a coffee in Glenelg we sat outside on the grass and that was really nice but I can feel my shoulders…

Christmas was great, the best one I have had here! Everyone was really nice, we had Donald duck (Swedish tradition) herring lunch and a proper Christmas dinner. Lots of Swedish lollies and great company! It was a bit funny seeing the sun outside tho! We played Swedish beach cricket (kubb) and that was fun, managed to get some bruises lol Didn’t drink to get better but I think the kubb didn’t help as it was quite windy and cold when the sun was setting. Ah well it was great fun!!

Herring lunch

Gingerbread house :)

Awesome Food

(proud to say I made the meatballs)

And who could say no to the lollies!

Christmas present from work! Very cute :D
loooooooooove the lindt mint chocolate!!! mmm

Not very well at all, it has gone down to my chest now and its painfull :(
Well guess there will be plenty of resting coming up! Going to go to the Christmas lunch but I wont be going out. Dont think thats a good idea... Not happy

I do wish you a Merry Christmas :) I hope it will be fantastic for you!!!!

I woke up this morning with a stuffed nose and sore throat and tickle in my throat. A winter cold in 30 degree heat... just my luck... so I don't think there will be any training now and I'm going to try to get rid of it for the 24th so I can enjoy all the nice smells, food and Glogg!!!
Certainly are coughing more as the day progresses...
And what do you know, good timing with Aunty coming today LOL
Saw a black cockatoo on the walk this morning :) First one in the wild!

Had a great night last night, awesome starter, great steak and a yummy pudding for desert! Kept to the white wine, got perfectly drunk, not to much, just perfect, danced the night away (feet hurting haha) and just enjoyed everything! The people where in good mood and everyone was happy! Awesome! Got a ride in and a ride home and spent like $20 the entire night. Perfect lol
I feel it today tho, slight chewy feeling and had icecream for breakky haha topped with a kinder egg :p
Not much going on today, just relaxing infront of the tv, enjoying being mellow and tired and the good feeling from last night! XXXXXXXXXXX to ya all

I know I've said this before but I can't help it, it's like everything is going to good and something will go wrong. I guess its self doubt and scary feelings that makes one think like it... terrifying..
Ill try to disconnect all those feelings tonight tho as we have the Christmas party on and I'm looking forward to getting out and about! I like my big boss, he has suggested that I get the 3 days off that I was going to work, depending on what my manager says, if he doesn't need me that is. at first I thought it was because he didn't want to pay for the public holidays but he said he will. My manager said that if we have no work I get them off, paid :D Got to love that!!

Just scored another work-interview!!! Excellent! And it seems like a great company too!

Made a beautiful stir-fry last night. fry chow mein noodles (fresh), chicken, mushrooms, toss with fresh lettuce, cheese in a sweet and sour based sauce. MMMM
Also bought and tried a new strawberry spread for the oats I'm having after gym, very nice, not to sweet and chunky strawberry bits in!

Not dieting enables a little bit more creativity in the kitchen :)

Mum called last night and we spoke about the apartment, apparantly the colours in the lounge is gray green and she reckons I wouldn't like it so we decided to repaint it white. I do like white :)

She also reckons the floors needs some attending to, I'd love to have a light coloured wood looking flooring and possible tiles (laminate) in the kitchen/hallway. But we'll see how much it would cost if i can afford it. I can't believe its 6.5 weeks till I leave. it's getting close! I'm soo relieved to have told everyone at work and that I don't have to pretend anymore!! Phew!

Some pictures of the apartment :D

Dad sent me an email about my with a load of picture of the apartment and I love it!!! LOVE IT! I cant wait to get back home and move in! Its just perfect! I’m so happy!
Resigned today and it’s just nerve-wracking doing this.. I still have my heart fluttering and all shook up. Everyone understands tho and it does feel good to have it out there so to speak!

Bought a new spread for my oats after gym. Hopefully it will taste okay! I’m getting and allergic (or some sort) reaction of the cinnamon in my oats and I get rashes around my mouth, they disappear after a couple of hours but I don’t want to push it… odd..

Getting new computers today at work, windows 7 and office 97. good to waste some time setting everything up lol

Nervous.... have decided to resign tomorrow and its a big step (feels big anyway) towards going home. Its still scary and I still think what if I cant get a job and what if i get a job and then cant do it. Belly ache scary :7

Having a thing with my ex, Ive asked him to remove my friends from Facebook and now he's been going thru my friends adding my brother amongst other people (even tho he agreed to delete my friends, I have removed his). Emailing my dad and I think its a bit odd. Apparently Im the silly one. *GAH* feels like he's invading and I know that he's going on peoples pictures and looking at everything. But apparently Im the silly one... Hmmm I've had to block my friends viewing my friends and that doesn't feel right either, I'm thinking I might just delete him altogether, why should I limit my profile because of him??? Am I right or am I silly??? Its not like he's been hanging with my friends that much and I think he met my brother like 2 times...

Diet evaluation
Im finishing the diet today, These additional days will be unnecessary and hard to measure (plus I have tricky work now) I have proven to myself that I can do this and that I.F. is a good strategy that works for me. I have also realized that I need a little bit of starchy carbs in the diet and that overall if I don’t get enough sleep it’s a lot harder to meet my caloric goals. Ive also learned that it can be done eating out – I guess there is a bit different to comp dieting and at the end of a comp diet eating out wont work… but for this its fine!
Since the 10th of November (5 weeks) I have lost 3kg, most feels like fat since I have maintained most of my strength. From now on ill keep the maintenance until I have moved back to Sweden!
I think most of me is sore today except what im training tonight. But properly fuelled I’m thinking it will be okay anyway!

I'm resigning on Thursday!!! Only 7 weeks till home time now!

Since this friday and the coming weekend is going to be off limits for training, not much point in training if your going to drink that night... pretty pointless if you ask me... so I've mashed things together and went today instead. Good shoulder session and I quite enjoyed it. Very quiet and good crisp air! This week will be hot too so going now had a lot of benefits! After gym and food I went to colonnades, sheeesh... Christma shopping blerg loud people... I realized I dont have a bikini and since I've got Chrissy off and nothing to do I'm probably going to head to the beach - so a bikini feels pretty important.. tried a few ones on, had enough (absolutely hate buying bikinis and had nooooooooo shopping mood whatsoever) and bought one without trying lol happy with it tho! Fit perfectly when I tried it on at home! Also found the most adorable lizzards for my new apartment, not big maybe 15cm long :)

58 kg this morning, went for a long nice walk in the cool weather. Quick gym session that went good, 100 deads again lol hopefully when I start eating a bit more I'll be able to move past it.
Headed to Linda's and Izzy got to meet Brian (her dog) and they made friends sort of. Izzy accepted Brian lol but wasnt overly impressed with the kisses, she should say nothing haha since she's normally doing the kissing...
Taking it very easy this weened as next weekend is the work do then the week after its Christmas and of course new years!

Im so happy its Friday, just one more full week of work then holidays! Will be great! Gym has quieted down to, apparently the pre-season training has started for the youngsters and I LOVE IT! Easy sailing from now on! My crazy hand last night... just crazy, I was just reading... Not sexy lol

To be honest I’m quite happy that I’m quitting this job. The work force here has some issues and there is tension around and a co-worker of min has very little sense of what’s appropriate and what’s funny. She can sit and say – you don’t fit in here your not Australian or You cant spell, your English is soo bad, she also told one guy at work – what’s your excuse for being short… (whatte)
I understand that she thinks she is funny but she is quite offensive at times and it’s spreading bad emotions around. I also suspects its because she’s not happy with herself or her situation but she’s making everyone unhappy and it certainly makes me feel bad.
Its so important to try to keep a happy environment and not backstab, bullshit or try to put people down.

Back and biceps yesterday and I am still managing the same weights and I’m h Anyway, nuff with the rant… happy with how the diet is going. This has been a good productive diet experiment and I’m happy with the results so far. I have learned a fair bit about IFing and dieting and carbs in relation to this. (not doing the refill thing ever again lol)

An Australian coastal website just posted satellite images of hundreds of sharks cruising around Bondi Beach REALLY CLOSE TO SHORE. If you live in Bondi, you might not want to see this…
http://www.australiancoastalwatch.com.au/news/bnshark14432tx.article.html

The plan after the dieting is finished:
Keep the IF routine going but increase fat and carbs. Change the training schedule to 6-8 rep’s and maybe 10’s rather than the heavy 4’s I’ve been aiming for this period. Ill keep the 4 days a week.
To be honest I’m a little sick of either going up or down in weight and I think ill stay maintenance for a while and the reassess when my life in Sweden is up and running.
Some of the philosophy and research of IF is that you can make gains even if your eating at maintenance since your providing the body with a lot of food around training this will be interesting to experience too. Is dieting when fasting and bulking around training so to speak :D

I guess it will be some resting and slight out of the loop because its Christmas and new years and there will be dinners and parties coming from left and right. (oh yeah)

One week Left of dieting – since the 18th is Christmas function for work and there will be plenty of food and plenty of drinks and that’s pretty much why I chose this day to finish the dieting. (especially since Saturday will be spend doing nothing and eating popcorn haha)

One week Left before I can resign – I have decided to leave it till this day and work one week after Christmas holidays to ensure that I get my pay for the holidays…

Training yesterday went great, good soreness today lol
Mum and dad are heading to my apartment next week and have promised to take loads of photos – I shall keep you posted!!!

Someone at work did this to an admin girl’s car yesterday…
Lol

Happy humpday!
I had a great session at the gym, shoulders, triceps and abs. I managed to get the edge trimmer up and running and finished off the front and backyard work I did in the weekend. I also took Izzy for a luxury walk after dinner. Such a lovely evening with perfect weather. Work is actually picking up now and even tho it’s a new manufacturer and it’s a bit of a head**** its making the days pass quicker.
Hopefully I have time to get up to waterfally gully this weekend as we have had some rain and it would be nice to have some photos from there. Im also contemplating on doing a shark dive with great whites before I leave for Sweden, its about $500 and would be awesome!!! Lot of money tho… ill keep you posted.
http://www.calypsostarcharter.com.au/

Ah! What a proper sleep will do for the mood eh! Im a new person today, went home had some food slept for 3 hours then had some more food and back to bed again.
Im all for the gym and finishing the diet, its only about 11 days left and I should be able to suck it up lol

Lunch on Sunday was great, cosy little place and good food! The bloody drinks was insanely expensive tho… a large diet coke (tap) was 6 dollar… my food (squid salad w extra squid) was 14 lol but mmmm tasty! One of the guys had a traditional beef and guiness pie. Amazing!

I am in such a bad mood today, slept really bad!!! And don’t want to diet and don’t want to go to the gym! blerg

Im just going to go home today and hopefully Ill feel better tomorrow. No gym and I shall have a big dinner too! Ha ;)

Good morning! we are having a beautiful Sunday morning here in Adelaide. Me and Izzy just came back from a massive walk and Im going to get ready for the Christmas lunch - well I guess it will be breakky for me lol Martin Berkham has posted a new study about meal frequency that proves again that you do NOT have to eat every couple of hours to lose fat. I dont have access to the whole study but he has posted some highlights if you want to read them here
Im off to the shower in a tick and Ill bring the camera to the lunch and see if I can get some photos.

The movie wasnt great lol filmed with a handy cam and not to scary either... ah well.. told Jess I'm resigning and she told me that they had changed the contract and that I only have a weeks resignation time so I might not resign Monday rather wait till I get back in January and work one extra week, more money... depends on the contract (cant find my copy so some research is needed)
Jess's dog was adorable and a licky dog lol she licked my pants (???)

Since I lost a kg I'm having a bit extra today, a couple of pumpernickel sandwiches with salmon and cheese mmm should probably have save it for tomorrow but I was a tad bit hungry... and Wallander is showing on seven! I cant believe they are showing a Swedish movie on one of the major channels on a Saturday night, if that doesnt deserve some pumpernickel I dont know what haha

Quick update before I head out to the movies, weight this morning landed at 58.5 kg and I have received 2 more emails regarding work interviews! They both want me to call them when I land! That makes it 4 interview's and 2 prospects (not counting the dude that called, he never called back and emailed and said that his clients wasnt looking at the moment - sooo odd)

Ah Friday again! Great walk this morning, nice cool crisp day and a great weekend planned. How much better can it be! Gym was crazy busy yesterday but I managed to move my share of iron. Felt good! Watched GI Joe when I came home. Not to bad, a lot of action and fancy boy toys lol but good enough to relax on a Thursday with.

Other than that I and my body are great friends, we are sleeping well, feeling good and happy with each other. I have taken the suggestions my body has brought to my attentions under consideration and I have added more carbs as you know and some stretching after each gym session, yes I know I have been bad previously. I have been repaid greatly with a happier more compliant and well adjusted body and I am greatly appreciatory of this. I am thinking I might give my body a treat for Christmas and see the good physio too. Maybe do that when I have time off to be able to relax the day after and do nothing to reap maximum benefit from this.

I hope all you dashing little santa's helpers get a great day today! tada!

I have decided to stop reporting my calories as I feel I’m repeating myself. Its another couple of weeks of dieting and ill keep them pretty much the same. I guess this Sunday will be over as we are going out eating.
The cockatoos have started to pass over Adelaide and they are everywhere. Almost like snow! Its only 3 weeks left till Christmas now, it doesn’t really feel like it tho…




Christmas decorations when its 30-40 just doesnt feel right to me (sorry) however the chritsmas lights that people are putting on their houses are adorable

Calories for yesterday, 1450, 181g protein, 70g carbs and 46g fat. I’m happy to say that I didn’t spill anything of my Post WO shake and I did my squats and I didn’t like it just like always lol but had a good session anyway! 2 Months on the date till my flight, I cant believe how quickly time flies! I guess its still a long time to go but its getting closer!

Since im eating a lot more fish oil now (at least 110g of salmon a day) I'm finding that my nails have become a lot harder. Since this is the only thing ive changed I'm assuming this is the case and googling it suggests that this might be the case :) Gotta love it!

Calories for Monday ended up being 1493, 190g protein, 66g carbs and 48g fat. I have hunger to speak of and lovnig it, my body is really getting used to IFing and I think the key thing is consistency, eat at the same time as often as you can. I’m feeling very energetic, happy and satisfied.
Gym is going great and I feel strong. I haven’t lost any strength. Hammered shoulders, triceps and abs yesterday! Busy gym, but since its only 3.5 weeks left of normal training times for me its okay. Nothing can annoy me lately so I just go with it.

Saturday I’m going with Jess to watch Paranormal, scary scary :D and on Sunday its Christmas lunch with a few friends at the peppertree restaurant. It looks great! Its located in North Adelaide and its just so pretty there. Its been a while since I was out eating on a restaurant!.

I’m starting to feel a bit nervous about resigning now… scary… but exciting!

Form check Sunday morning! (massive) 59.5kg and feeling good.
I am getting harder, I can see it in my legs (always the first thing... not very female of me...)
Friday we got a severe thunder warning
Severe thunderstorms are likely to produce damaging winds with gusts in excess of 90 km/h and possible large hailstones in the warning area over the next several hours. Locations which may be affected include Adelaide, Maitland, Murray Bridge, Clare and Robe.
So I decided to head home instead of the gym, it was pouring down, humongous raindrops, when driving home. Spend the night in the couch with a blanket watching dvds. Very wintery like!
Saturday, did house work, went to the gym and had a great session, sneaked a bit with the 100kg deads as I was supposed to work on the form… anyway… Was going to go to the movies but it was just way to windy and wet so we decided not to… Sunday I made a chocolate cake and I found these little adorable sugar figurines. SOOOO CUTE! Went to Thea’s birthday celebration and driving there it was pouring down, but at their house it was sunny, windy, but sunny! (drove home later that night and it started poring down about half way home, apparently it had been raining all day) it was a great BBQ, fantastic food (Richies potato salad is to die for!)
Calories for Friday and Saturday I met (don’t have the numbers with me) Sunday, I’m not sure but my the food was good ;)

Chocolate cake
50g Dark chocolate
300ml Flour
2 pinches salt
100ml Cocoa
2 teaspoons vanilla sugar
500ml Sugar
4 eggs
225g butter

Put the oven at 175 degrees, butter and breadcrumb a form. Melt 175g of butter and let it cool off. Whip the eggs with the sugar. Add vanilla sugar, cocoa, salt and flour. Mix the butter in and pour in your form. Put it in the oven, the middle should be sticky.
Topping, melt 50g of chocolate and the rest of the butter (50g) on low heat. Pour the mix over the cake. The cake has to be cold when you do this.(I got the little sugar figurines at the shop, sooo cute)

mmm come 4 pm already... so ready to get outahere

Sister wants a nail mat for Chrissy (it’s a big thing in Sweden) and she sent me a link to this site http://www.shaktimattan.se/HurAnvanderJagShakti.aspx (Swe) on how to use it. Looking at the pictures it does look comfortable? And the benefits are good apparently it will remove pain, stress relief, lower your blood pressure, increase metabolism and remove some inflammation. It does look good on paper…

Got a call from a UK based consultant representative yesterday and he might have some jobs for me. Very exciting! And great pay too! I’m keeping my fingers crossed! It does feel odd doing interviews over the phone but hey, I’m easy! He said he’ll call me tonight! I did tell him I have interviews when I get home and I’m quite keen on one of them (Maria you know it LOL)

Feeling good (did a sneak peak on the weight and Its looking good) I do feel great! Training is going good and no hunger at all yesterday. My last meal was 400g of minced chicken, 60 of mozzarella, mushrooms and onions… oh filled me up alright lol it soo good that you can go to the chicken shop and buy chicken breast fillets and they mince it for you! How good is that!!!
My mood is great! (got told of for laughing to loud at work LOL grumpy man working on the other side of the office) Good sleep 9 weeks and a few days till I get to leave, its Friday and life couldn’t be better!

This will be the last post for the weekend as I’m not refilling my internet until the 2nd (wanna time it so I’m internet covered for all the time that’s left for as little money as possible)

I hope you have a great weekend!!!

Calories for Thursday, 1388, 184g protein, 49g Carbs and 48g Fat (bit low yes I know but I just wasnt hungry - bet you never thought Id say that huh)

Wednesday calories 1490, 166g protein, 46g carbs and 65g fat.
Great sleep! Ive been sleeping really well the last week (might have something to do with more carbs and that’s a major plus) Great mood today! feels like Friday lol the humidity is like 80% at the moment so its like being up in QLD…
Me and Izzy met the dog this morning (her name is Panda) and she has completely accepter her, I’m amazed, it’s the first big dog she has accepted in a long time. With accepted I mean kisses and friendly and accepting her sniffing etc. I’m thrilled! So slowly and repeatedly introducing (with complementary lollies) works!

On the weekend we (me and Iz) are going to see Tessa to celebrate her birthday. Hopefully the weather will be good and we can go to the beach for a swim! Will be great seeing her, its been to long!

One of the guy’s from a blog that I’m following has a fireplace on the wall in his apartment and its such a lovely thing and soo cozy, I’m very tempted to get one. He got his at Bauhaus for a bit over 4000Skr and its just awesome! Its available in white! I’m keen to go get a look at it when I get home!! Real Keen! (picture is from his blog - http://www.andreazengstrom.se/

Little bit hungry now...

OH! Seems like I'm going to this event (1 Jan 2010) Great fun!!!!
http://www.summadayze.com/

Diet dinner.. chicken burger with mozzarella cheese and tomato salad all with crackled pepper... loooove pepper...


FYI for you who are interested in reading a good diet article/ebook I love this guy and he has a good healthy way of looking on dieting and training. 

Tuesday calories 1481, 197g Protein, 67g Carbs and 42g of fat.
Well the day started out good, had work, the day went on without any major dramas, went to change and realised I had taken a sports bra that smelled stale quite strongly (how I missed that packing my bag is crazy) anyway, got my stuff on and got out of work and into the car. I do my post workout drink in the car on the way to the gym. I got my shaker and water out and as I was mixing I bumped the shaker (yes I know I shouldnt do it in the car) and tada, the water does not go into the shaker it ends up in my lap, o jolly I’m sitting in a puddle of water…. I have my dark purple pants on, I fumbly finish my shake, grab the dog towel and try to take some water off my seat (yes still driving). I sort of manage but you can imagine what my pants looks like. Determined to go to the gym I take my sweater of an tie it around my bum, the same sweater I was planning on hiding some of that off smell of ma bra… lol Smelling of dog/stale clothing and with wet pants I manage to do a leg session, did good tho :)

Today if feel good, happy and content! I was a little bit hungry last night, cause the fats was a bit low but its sort of hard to go higher cause the carbs are higher. Not hungry now tho and that’s good. Had a great sleep although some odd dreams, about my apartment (who doesn’t have any lifts in the main building) I did dream that my apartment had 2 lifts and that random people had access.. really odd…

A study verifying (again) why you should keep your protein intake during a diet high to keep those hard earned muscle.

PURPOSE:: To examine the influence of dietary protein on lean body mass loss and performance during short-term hypoenergetic weight loss in athletes.

METHODS:: In a parallel design, 20 healthy, young resistance trained athletes were examined for energy expenditure for one week and fed a mixed diet (15% protein, 100% energy) in the second week, followed by a hypoenergetic diet (60% of the habitual energy intake), containing either 15% (~1.0g.kg) protein (control group, n=10; CP) or 35% (~2.3 g.kg) protein (high protein group, n=10; HP) for two weeks. Subjects continued their habitual training throughout the study. Total, lean body and fat mass, performance (squat jump, maximal isometric leg extension, one repetition maximum bench press, muscle endurance bench press and 30 sec wingate test) and fasting blood samples (glucose, non esterified fatty acids (NEFA), glycerol, urea, cortisol, free testosterone, free IGF-1 and growth hormone) and psychological measures were examined at the end of each of the four weeks.

RESULTS:: Total (-3.0 +/- 0.4 kg and -1.5 +/- 0.3 kg for the CP and HP, respectively, p=0.036) and lean body mass loss (-1.6 +/- 0.3 kg and -0.3 +/- 0.3 kg, p=0.006) were significantly larger in the CP compared to the HP. Fat loss, performance and most blood parameters were not influenced by the diet. Urea was higher in HP and NEFA and urea showed a group*time interaction. Fatigue ratings and 'worse than normal' scores on the DALDA were higher in HP.

CONCLUSION:: These results indicate that ~2.3 g.kg-1 or ~35% protein was significantly superior to ~1.0 g.kg-1 or ~15% energy protein for maintenance of lean body mass in healthy young athletes during short-term, hypoenergetic weight loss.

Med Sci Sports Exerc. 2009 Nov 13. Increased Protein Intake Reduces Lean Body Mass Loss during Weight Loss in Athletes.

I  kept my calories at maintenance yesterday so I am steering clear of this cold and get back into it again. I am feeling good today and me and Izzy had a great walk. Crispy sunny weather! Perfect temperature and Izzy got to say hello to a mini her. Such a cute girl! The guy who got her was really nice to, its great meeting random nice people here and there! Izzy got a bit sick of me talking so she showed what an exceptionally misbehaved dog she was, jumping around talking mewwwwwwffff meeeeaffffffffff and wanting to leave. LOL
Anyway, diet and training is back on today! keen as!
Today's meal plan is, salmon and salad for lunch, super pump + aminos (pre wo) and aminos (post wo), oats and egg whites when i get home and a big chicken burger with broccoli, spinach and cheese.
Watched the latest big bang theory and it such a funny tv-series, I just can’t stop laughing. I guess the nerd jokes really hits home.
I did some washing the other night and now all my clothes smell funny (way annoying), its like I left them in the bloody washing machine for to long, smell stale, I didn’t however, I guess the ventilation wasn’t to good so now I have to do it all over again… phew…

The best shake ever
15g ICE protein (Chocolate)
15g GTE protein (Creamy Vanilla)
50g Cottage cheese
5g Cocoa
Ice cubes
1-2g Xantam gum
Calories 177, 32g Protein, 5.3g carbs and 1.6g fat.

Mix and enjoy!

Ive been internetless (forgot to refill) and sick this weekend. I haven’t bothered with much in ways of dieting. (couldn’t have cared less) been sleeping and watching dvds and not doing anything. Ex was/is sick too. Do feel better today! Still have a bit of a headache tho but nothing major. Weight has been pretty standstill so no surprise there.
Im not doing a refill either for obvious reasons and I have decided to increase the carbs in the form of more fibrous veggies and a bit of oats after gym. I reckon my refill day on Monday had a bit to do with how the week ended up being and I really don’t feel like doing that again. That means protein will go down a little and fats as well.

I do have some terrific news, mum has signed the contract on my apartment! Im sooo happy about this! Its very exciting!!! I hope that you all have had a great weekend and enjoyed life!

After a morning walk in a stupidly high humidity (might as well have been swimming) with fat flies (millions) trying to eat me and wouldn’t give up regardless of how much swatting I was performing and the pressure of everything is unbearable. Not to mention I didn’t get any sleep cause the thunder kept waking me up… I’m thrilled to announce that Aunty flo has arrived. And that means that weight tomorrow will be up regardless of this week. (nasty belly pains too) thank god its Friday… I am not happy… gosh… this week has been a week from hell…

Didnt manage a full gym session today. The aircon at the gym was tired and it was very cloggy, after 40 minutes I was dying! I managed my normal weights but Ill head to the gym tomorrow and do chest/biceps and on Saturday Ill hit the hammys. Midnight is supposed to bring some cooler weather (thank you) and that will make life a lot easier...
Calories for today ended up being 1593 210g protein, 24g Carbs and 72g fat. I think I need to increase my fibrous veggies tho (and with that some carbs) cause my belly needs it I think ehm
Cant wait for the coldish rainy weekend! Might even get some xmas shopping done :p

Wednesday Kcal 1530, 202g protein, 21g Carbs and 70g of fat.
Didn’t feel like going to the gym, well normally on leg day I don’t feel like going to the gym. Im not sure how I ended up having muscly legs cause this is the way its always been… went anyway and had a good session (read managed the same weights as normal) Squats, Plie(Sumo) Squats, extensions. Calf presses and seated calf presses. It was warm and stuffy!
Went home and watched an episode of legend of the seeker. (average) had a good nights sleep and I feel normal today. I certainly hope that this is a one off thing as I’m a bit scared that this whole ordeal has been because of the re-feed day… in that case I will certainly move it or skip it altogether… well see..
Woke up this morning with a slight sore throat and a stuffy nose. However I do feel better now. I put it down to the air-conditioned… today’s weather will be 43.. o jolly lol Not much else is going on, work, train eat sleep pretty much… and saving money… at least trying to.

I had a great sleep, over 10 hours, still feel tired but not dead tired! Heading to gym today for sure and then I have to move the lawn as we are getting rain and a bit of colder weather! Sooo good!!!!!!!! I’m not a big fan of 40+ days… especially not when the humidity is hight (thunder warnings for Thursday and Friday)
Diet is going well I do like having the last meal around 6-7 as it sort of takes the focus of snacking /eating in front of the TV way, when you have your last meal around 9 its easy to snack on it in front of the TV and that associates eating with TV and then whenever you watch TV you get cravings.

Associative eating is such an easy thing to do, I remember reading somewhere that when this woman was a kid she always got a chocolate bar every time she went to the gas station with her parents, so in adult life she got cravings every time they went to the gas station… hard to resist then wouldn’t it be…

I got word yesterday that the papers for my apartment that I signed a couple of weeks ago have finally arrived! I’m stoked! Its on the way!!!!!! I’m so happy about that! I am so longing for going home that’s its not funny, even had a dream about it last night haha about telling work and everyone’s reactions.

From kollo –
In truth we do not know the relative risk/benefits of giving large amounts of inorganic nitrates to humans. We know that vegetarians (who eat larger amounts of nitrate) have reduced incidence of cancer and vascular disease, and on average live longer than those who eat meat. We believe that nitrate may be a major reason for the beneficial effects of a high vegetable intake, such as reducing blood pressure, protecting the stomach from ulceration, preventing vascular damage, and preventing infection (4). Bryan and colleagues (3) have recently pointed out that the influential "Dietary Approaches to Stop Hypertension" (DASH) diet recommended to hypertensive patients exceeds the WHO ADI for inorganic nitrate by 550%. At the same time, as Derave and Taes (2) point out, it is possible that certain combinations of inorganic nitrate and nitrosatable compounds could be harmful, and that certain individuals, such as those with Barrett's esophagus (8), may be particularly at risk.


We should be aware that there is some slight evidence of risk, but there is also increasing evidence that more nitrate in our diet may be good for us.

http://jap.physiology.org/cgi/conten...7/5/1667?rss=1


Nitrate high food is spinach and beetroot :D So keep those up in your diet and you might be doing yourself some good!

Tuesday Calories 1432, 193,5g protein, 10.5g carbs and 67g fat. (including the last meal to be eaten soon) Off to bed after that, Im struggling to stay awake, fingers crossed Ill get a whole nights sleep!

A quick note about the training, I start with a few warmup sets, keep to the basics and I keep my reps to 5-6 as well as throw in an excercise of 8-10's reps as well. To keep my strenght up and muscle loss at a minimum (and yes i do love lifting heavy ;) )

Im also shifting the gym sessions this week as there is no way my head can go to the gym today.... hopefully Ill get a proper sleep tonight and feel up for it tomorrow.

I’m actually feeling good body wise, not bloated, worn or hungry or anything odd. Just sleep deprived like H** and yes still a bit grumpy but that’s just my head… I’m hoping this was a one off thing and that I wont have this every Monday night cause in that case I’m going to have to move load day to a Friday or Saturday cause its going to be painful…

effin eff! I fell asleep at 8.30 and woke up 2 hours later and thats all the sleep i got last night. Sooo tired and grumpy today... mullenhu

Diet week and Monday carb-day review.
Monday morning, not exactly hungry but a bit off the beat so to speak. Nothing major, got some work so I kept a tad bit busy for once, such a relief as time actually moved :D
Lunch, yum! big wrap, loads of greens and cheese. Felt very full, 30-45 minutes after lunch, wow, heartbeat up, heat up and got tired LOL.
2pm Ive been craving some shapes (baked crisp like flavoured snack pieces) so I got some from the vending machine.
4pm hours later i went to the gym, had a rocking session! Shoulders, abs and triceps! Pumped!!! My veins on the base of my fingers even shows LOL
Anyway, went home and had Kellogs K and light milk OMG that is soooooo tasty, insanely so! YUMYUMYUMCRUNCHCRUNCH
Finished the meal off with a wrap with eggwhites super light cheese (not super tasty but okay). So full right now and very warm.
I still have a bit of oats to eat (didnt think that I would say this but phew... thats going to be pushing it) Missed my salmon and cheese, but Im very motivated now and my body feels good. I have a feeling I will sleep good tonight.
So thats week one of the diet (5.5weeks to go) and I think this is my style of dieting.
If I lose weight this weekend then ill probably bring the carbs up a little next Monday or overall calories, Ill read a bit more and have a think, however the advice/reading I have done is that you should go either maintenance or +500 calories when carbing up depending on how lean you are.
Ive even read somewhere (cant remember where) where the advice was 10g carbs per bw, thats 600 g of carbs... plus your always going to be eating some fats and protein with that... as a comparison, today's calories will end up at 2084, 113g protein, 35g of fat and 308 gram of carbs. I dont think I can physically eat double the carbs that I have eaten today unless I eat jelly beans... but I prefer not to... I guess I can stretch the eating window a bit.
I must say it does feel wrong eating this much when dieting... It will show next Saturday I guess :D

Goshhhhhhhhhhhh I look forward to hopping to bed but its only 6.30 so a bit early even for me :p

Good Morning!
Nice crisp morning walk and today is carb load day. The plan is wrap for lunch (will miss my salmon dearly) with cheese and vegetables, post and pre workout drink as normal and then kellogs K with milk some porridge and finish off with wraps. LOL If I'm  not full after that then I dont know...

Decided to take a roadtrip today and drove down to Middleton, stopped at a wildlife park and took some photos! Been wondering around outside for 2 hours and i sure can feel it in my skin even tho I put on sunscreen like 3 times...
Hungry today and feeling it. But hey, re-feed tomorrow, hopefully that will make life easier...
Kcal 1521, 197g protein, 28g carbs and 60g fat.