just had a great dinner at the crown, with awesome wine! Perfect start to the holiday :)

Ah! The last day at work :D
I cant wait to leave and see every one!
Gym went good – BF spotted me so I could push a bit further in the bench, have been sitting on the same weight for a while…
PS – BF does not know about this blog and that’s how I want to keep it :D

2 more days of working! Then HOLIDAY (yes –looking forward to it!) wont be updating the blog much. Ill try when we get to Sweden! Im looking at getting a laptop when I’m over there to. A dell I think! Will be good to get a proper keyboard!
If you have any tips let me know, I’m thinking Dell Inspiron 1545 NB Intel Core 2 Duo P8400 2.26GHz / 4GB / 320GB / TFT15.6 / DVDRW / Win Vista Home Premium or a Samsung R510 AS01 Intel Core 2 Duo T5800 2.0GHz / 4096MB / 320GB / TFT15.4 / DVDRW / Win Vista Home Premium
Not sure…… the dell one is a good brand and excellent price! Around 6000 SKR – 1090 AUD.

Went to colonnades yesterday and they had orchid exhibition. Very nice and pretty flowers!





Milk is good for you!
Good to read – especially for women! I take my calcium supplements and eat dariy (cottage cheers/quark and milk) feels good to know its high potency stuff

IJSNEM, 19(1), February 2009. Changes in Body Composition With Yogurt Consumption During Resistance Training in Women.
Resistance training is an effective method to decrease body fat (BF) and increase fat-free mass (FFM) and fat oxidation (FO). Dairy foods containing calcium and vitamin D might enhance these benefits. This study investigated the combined effects of habitual yogurt consumption and resistance training on body composition and metabolism.

Untrained women (N = 35) participated in an 8-wk resistance-training program. The yogurt group (Y) consumed 3 servings of yogurt containing vitamin D per day, and the control groups maintained their baseline low-dairy-calcium diet. Postexercise, Y consumed 1 of the 3 servings/d fat-free yogurt, the protein group consumed an isocaloric product without calcium or vitamin D, and the carbohydrate group consumed an isocaloric product without protein. Strength, body composition, fasted resting metabolic rate (RMR) and FO, and serum 25-hydroxyvitamin D were measured before and after training.

Calories (kcal • kg–1 • d–1) and protein (g • kg–1 • d–1) significantly increased from baseline for Y. FFM increased (main effect p = .002) and %BF decreased (main effect .02) for all groups with training, but Group × Time interactions were not observed. RMR and FO did not change with training for any group.

Habitual consumption of yogurt during resistance training did not augment changes in body composition compared with a low-dairy diet. Y decreased %BF as a result of training, however, even with increased calorie consumption.
http://www.humankinetics.com/ijsnem/...67k6Rk8743b2tv

High-calcium diet can produce weight loss.
Background: Evidence suggests that dietary calcium intake may be inversely related to body weight. One explanatory mechanism is that dietary calcium increases fecal fat excretion, due to either calcium soap formation and/or binding of bile acids (BAs) in the intestine.

Objective: To examine the effect of calcium from low-fat dairy products on fecal fat excretion.
Design: A randomized crossover study with 11 subjects, comparing two 7-d diets: one high in calcium from low-fat dairy products (high-Ca; 2300 mg Ca per d) and one low in calcium (low-Ca; 700 mg Ca per d).
Measurements: All feces were collected during the last 5 days of each diet period and analyzed for fat, energy and calcium content and fatty acid (FA) and BA composition.
Results: Dairy calcium significantly increased the total fecal fat excretion from 5.40.5 g d-1 on the low-Ca diet to 11.51.4 g d-1 on the high-Ca diet (P<0.001). style="font-weight: bold;">Effect of dairy calcium on fecal fat excretion: a randomized crossover trial.
International Journal of Obesity (2008) 32, 1816–1824.
Some studies have shown an inverse relation between calcium intake and body weight or fat mass.

We aimed to investigate the relations of dairy consumption and calcium intake with 6-y changes in body weight and waist circumference (WC).
Multivariate analysis of variance according to dairy consumption or calcium intake quartile was presented, stratified by sex and body weight status at baseline, in 2267 middle-aged French adults.
The associations between dairy products and anthropometric changes differed according to sex and overweight status at baseline. In overweight men only, 6-y changes in weight and WC were inversely associated with the consumption of dairy products—especially that of milk (P = 0.02 for both weight and WC changes) and yogurt (P = 0.01 and 0.03 for weight and WC changes, respectively). No relation was observed with cheese and calcium intake. Positive relations were found between milk consumption and WC change in overweight women and between yogurt consumption and weight change in normal-weight women. Multivariate analyses showed a trend toward increases in weight with high dairy calcium intakes in normal-weight women.
The relation of dairy products and calcium intake with changes in weight and WC may differ according to sex, initial body-weight status, and type of dairy products. The negative association between dairy products and anthropometric changes observed in overweight men was not explained by dairy calcium intakes, which suggests that other components of dairy products or specific dietary patterns associated with dairy consumption may help to explain the observed associations
http://www.ajcn.org/cgi/content/full/88/5/1248

playing

with my new phone! Super :) its perfect for fake nails haha n97 rocks!
Gym yesterday was good even tho the boys used the squat rack for bicep curling :)

I’m annoyed… yesterday over dinner BF looked at me and said “your eating to much” (this is not the first time he has said it) and I asked him, am I fat? Am I gaming weights. And he goes – no. I’m like –well then I’m not eating to much. He said well compared to me (ehm WTF).. That is one of the most stupid things I have heard. (Lots of other things too – let me just put it this way, next competition he is not helping me that’s for sure)
Rant over

Walking this morning was crisp – ice on the car windows! Atleast its getting lighter outside! Took a great picture!


A very interesting study – especially for women!

High-glycemic load diets have been hypothesized to increase the risk of breast cancer but epidemiologic studies have yielded inconsistent findings. We examined the associations of carbohydrate intake, glycemic index and glycemic load with risk of overall and hormone receptor-defined breast cancer in the Swedish Mammography Cohort, a population-based cohort of 61,433 women who completed a food frequency questionnaire at enrollment in 1987-1990. During a mean follow-up of 17.4 years, we ascertained 2,952 incident cases of invasive breast cancer. Glycemic load but not carbohydrate intake or glycemic index was weakly positively associated with overall breast cancer risk (p for trend = 0.05). In analyses stratified by estrogen receptor (ER) and progesterone receptor (PR) status of the breast tumors, we observed statistically significant positive associations of carbohydrate intake, glycemic index and glycemic load with risk of ER+/PR- breast cancer; the multivariate relative risks comparing extreme quintiles were 1.34 [95% confidence interval (CI) = 0.93-1.94; p for trend = 0.04] for carbohydrate intake, 1.44 (95% CI = 1.06-1.97; p for trend = 0.01) for glycemic index and 1.81 (95% CI = 1.29-2.53; p for trend = 0.0008) for glycemic load. No associations were observed for ER+/PR+ or ER-/PR- breast tumors. These findings suggest that a high carbohydrate intake and diets with high glycemic index and glycemic load may increase the risk of developing ER+/PR- breast cancer.

Susanna C. Larsson, Leif Bergkvist, Alicja Wolk. Glycemic load, glycemic index and breast cancer risk in a prospective cohort of Swedish women. International Journal of Cancer
Volume 125, Issue 1 , Pages153 – 157

(freely translated)
Women that eats a lot of carbohydrates of the wrong kind have a high risk of getting the second most common type of breast cancer
About 20% of all women obtaining breast cancer get the type that is affected by eating habits. A diet high of quick carbohydrates can increase the risk up to 90%
Even a person that eats low carbohydrates but of the wrong kind have a 44% increase in risk.
Carbohydrates to aviod is white bread, potatoes and white rice (I would assume sugar is to be avoided too) Whole grain is to prefer.

The study is done on 61 000 women that answered a questionnaire in 1980 (3000 obtained breast cancer)

Squatted like crazy yesterday LOL laid in bed later and I could feel the feeling before you get sore – its odd, its not hurting but you know that its on the way. And yes – hurting today.
Only 6 more days to freedom lol

I ve chosen a whiskey too!
Old Pulteney 21yo 700ml 46%
Spicy, intense with big wafts of bonfire smoke and salty sea air. A stunner.
Hopefully dad will like it!

Keeping training down to 30 minutes a day – I still get sore lol but I’m keeping at the bare minimum…

Looking at getting my dad something special. A simgle malt whiskey, its quite hard as I have no clue whatsoever about whiskey, found a 17 y old one
Cask No.
Local Panel Comments:
NOSE: A classically fragrant and enticing Lowland nose: We found
caramel fudge, ink, sherbet, violets, rose petals (how apt!),
biscuits, turkish delight, eucalyptus, and toffee. Water
brought out a soapiness that we weren’t particularly fond of.
PALATE: There’s some malty chocolate and boiled lollies to be
enjoyed in this well-rounded and predominantly sweet affair.
It shakes its Lowland tag by actually offering a full-bodied
experience. Water again brought out soap and bitterness,
and should be avoided. Definitely enjoy this neat.
FINISH: Great balance, fantastic intensity, a good length, and wellrounded
complexity. Even and firm too.

Seems interesting ? I don’t really like whiskey but reading that makes it sound yum lol
However to buy this I need to he a member of the club and that’s an additional 125 dollar LOL (the bottle is 243) so I’ll keep looking. I have emailed this site http://www.theoddwhiskycoy.com.au/ that’s in SA and hopefully they have something 

Only one more week of working!!!!
On Thursday the 30th I managed to get company to go see harry potter! Sooo looking forward to it!! Maybe there can be a wee bit of shopping in marion too ;) we;ll see!

The little things you discover!
Saw this on my sweetener package – LOL Swedish is everywhere!

Not much going on, working 9-10 hour days, going to the gym (doing the bare minimum) then eating and hitting the sack… walking the dogs in the early morning hours and downing a fair few rockstar drinks… well. Its only for another week

@ work

on a saturday. meh.

My brain is odd – I woke up at 4.30 and was ready to go.. stayed in bed till 5 – gave up and walked the dogs and went to work early…. What is going on!

Btw phone is on hold in warehouse – apparently the sales person lied to me and it might not be in stock… like he said… so I’m considering calling back (I know his name) and cancelling the whole thing. I can go to a store that has em in stock and get one ASAP…. The lady in the warehouse is investigating further…

One more thing that I find interesting is that I like mint, especially mint chocolate – never used to like it but now its soooooooooooo yummy! Its very funny!

Did almost an 10 hour day at work yesterday and will do something similar for the next couple of weeks, work is really busy now!
That meant I ended up at the gym later than normal and man it was way to busy. Crazy! I came after a couple of youngsters that stopped nearby (error 1) the squat rack (I did quad/calfs) and started debating if they where going to use the squat rack for upright rows (error 2). I quickly pretended (hehe) that I thought they weren’t going to use it, snuck past and grabbed the squat rack before them HA – I win! I could feel the annoyance beaming from them (well you shouldn’t do shoulder stuff in the Squat rack anyway – especially not when there is space and other appropriate bars available) Puny boys that think that the bigger the bar the better they are and using weights that are to heavy and cheating while performing the exercise aren’t going to win you any respect anyway (rant over)

And one more odd thing, before I aunty flo never visited when she where supposed to, now she rocks up every bloody fortnight (wtf!)

And ontop of that my N97 havent even left the storage yet! *GAH* me want NOW! Come on people!!!!!!!!!!!!!!!!!!

These 2 weeks will be hell, work has over promised and we need to do overtime. I guess its good in a way – more money for me but time wise it sux! Lucky I have 6 weeks off after this tho. Cant wait!!!!!!!

We have a pool in the backyard, its raining a lot and the drainage cant coupe with it so there is about 10 cm of water on the slate veranda… lovely for the dogs to play around in :/

Good session yesterday, I’m surprised I’m not hurting more than I am tho as I managed dumbbell presses with 50lbs! :D

Had a massive steak yesterday for tea, nice lean rump on the grill! With broccoli and corn – BF’s request.

Had one of those days Saturday when you just cant be bothered. Did walk the mutts and went to gym. Had an uninspired session and went home and took a nap. That night we went out hunting for a restaurant, went to tap in (full) then Ned Kelly’s (full) and ended up at Kwick Stix – okay Asian restaurant. After that we headed to the movies, transformers and I really liked it. Funny and mindless action lol Ate a humongous amount of pop corn and went home and slept for 12 hours.
Had a very energetic Sunday, we cleaned, both house and dogs and back+front yard! Very good! BF loved his bday present and was very impressed with my wrapping (silver tape LOL)
I have ordered a N97 (I just couldn’t help myself) and its arriving this week! Staying with Vodafone and the same number as normal! Cant wait!!!!!!

I really want to go see Harry Potter when I get the time off – BF don’t so I’m hoping to persuade someone that might want to and might have a night off in a couple of weeks 

Friday again! Its only 2 weeks and 2 working days till my holiday starts, longingly waiting! 3.5 weeks till take off ! whoot whoot!

Its pouring down now and will be all weekend! BF’s bday too. Were going out for tea and I got him a portable HD – 1tb and Ive put a fair bit of music on it. His computer is full and he cant use it so now he will be able to move all his files and start playing games again!

Trained back yesterday and went really good – felt strong and managed to go heavier than normal and chins! Yay!

I did nothing yesterday, went home went to bed and fell asleep! BF woke me up and we went to Crown inn in old Reynella (lovely pub – warm with great food) ate a massive dinner, came home and went to bed again. LOL

Yesterday’s session of Quads and Calf’s went good. I can feel the stiffness that’s normally followed by soreness lol but that okay. Ill see how I feel when I get home if I do go for a run. Feel like it tho :D

Yummy snack - freshly baked bread with avocado and a few fried eggs with cheese! MMM

I keep my protein quite high, around 3-4g /body weight and I eat a fair bit of eggs and red meat. This study by Layne Norton and Gabriel Wilson confirms that keeping the protein higher than the EDA of 0.8g/bw and to keep the leucine levels high (leucine is responsible for the anabolic effect in a meal) protein with high levels of leucine can be found in eggs, meats, diary and poultry. They reckon that you need to eat a full meal with high levels of leucine every 3 hour (3g leucine or 0.05g/bw) however I wont change my meal frequency, eating breakky at 7.15 then lunch at 12 then pw at 4 works great for me.. its still interesting and a good study! The study also suggest that one should have carbs with each meal – that’s great (however it doesn’t state what carbs but I’m assuming anything goes) as a lot of people are afraid of carbs.

(whole PDF)
Conclusion
Athletes are more active and have very different goals with regards to nutrition compared to the average person. Athletes looking to maximize muscle mass and strength may benefit from protein levels well above the RDA. While the RDA focuses on minimum needs to achieve nitrogen balance, athletes should focus on consuming sufficient protein to maximize beneficial metabolic outcomes of greater protein intakes on a meal to meal basis. Current research suggests that the amino acid leucine is responsible for much of the anabolic properties of a meal and maximization of mps in response to a meal is dependent upon consuming sufficient leucine (3g or ~0.05g/kg bodyweight) to saturate the mtor signalling pathway. The amount of protein required at a meal to achieve this outcome will differ based on the leucine
content of the protein source with leucine rich protein sources like dairy, egg, meats and poultry being preferable to leucine poor sources of protein such as wheat. These
leucine rich meals should be consumed multiple times per day and consumption of carbohydrate with free form essential amino acids ingested between whole protein
meals may further optimize mps, possibly by overcoming refractoriness.

I have decided to split my training a bit more as I hate doing the legs session and I cheat :-p so new schedule for this week (to see how it works) is
Monday Chest/Tricep
Tuesday Quads/Calfs
Wednesday rest
Thursday Back
Friday Hammys/Abs
Saturday shoulders/bicep
Sundays off
It will make my sessions about 40-45 min long (just enough)

We had 4 degrees outside this morning, I could see my breath inside… the walks becomes very brisk when its like this tho hehe Poor puppies tho, feets on icy cold grass don’t seem very nice…

Friday was excellent! Had a great time with lovely friends and awesome food! Got just enough drunk ;)
Got a million things done Saturday, might have something to do with the bf working night and I was bored haha. Trained shoulders/bicep/abs on Saturday morning, great session and I’m feeling strong! Haven’t increased much in weights but it feels good.
Sunday – didn’t do much, BF was to tired ;) Watched “Pride and Glory” – hm about corrupt cops, well a bit slow at times and not that exciting… goey… started with “Transported 3” – mmmmmmmmmmmmm like this one – maybe the fact that Jason Statham takes his top off a few times had something to do with it… Action from the get go.
Ive also managed to fully erase the IPhone – where supposed to just delete content but it is all deleted now and only complaining about wanting ITunes haha – ah well – they are picking it up tomorrow.

Breakky this morning - omelet with onion, mushrooms and mozzarella! mmmm

Ah Friday again – now its only 3 weeks and 4 days till I start my holiday and 4 weeks and 5 days till take off! So looking forward to it! (As well as the shopping with the BF in KUL)

BF brought me flowers yesterday, so cute and very pretty! I love lilies and the whole arrangement is so pretty! Looking forward to dinner tonight, potato bake, meat and salad. Going to sleep over at Marias :D Hopefully ill manage to get some shots that are decent ;)

Trained legs, hammy dominant yesterday. Went good, still stuck at the 100kg deads but I think its mainly the upper body bones that’s stopping me. Getting pressed together and hurting…
Found this interesting report on kolo, the power of the mind is a massive thing and the only thing that’s holding you back!

I also bought some new chewies, they look great and actually tastes good too. The flavour stays for a long time :D


I nt J Sports Physiol Perform. 2009 Jun;4(2):244-53. Placebo effects of caffeine on short-term resistance exercise to failure.
Purpose: This study examined the placebo effect of caffeine on number of repetitions (reps), rating of perceived exertion (RPE), blood pressure (BP), and peak heart rate (PHR) during resistance-training exercise with repetitions (reps) performed to volitional failure.

Methods: Following determination of 1-rep maximum in single-leg leg extension, 15 males performed reps to failure at 60% 1-RM in 3 conditions: control, perceived caffeine condition, and perceived placebo condition presented in a randomized order. Participants were informed they would ingest 250 mL of solution that contained either 3 mg.kg-1 caffeine or 3 mg.kg-1placebo 1 h before each exercise trial. A deceptive protocol was employed and subjects consumed a placebo solution in both conditions. During each condition, total reps, RPE for the active muscle and overall body, and PHR were recorded.

Results: Subjects completed 2 more reps when they perceived they had ingested caffeine. RPE was significantly (P = .04) lower in the perceived caffeine and control conditions and RPE for the active muscle was significantly higher across all conditions compared with RPE for the overall body. No substantial differences were evident in PHR across conditions.

Conclusions: Results of this study are similar to studies of actual caffeine ingestion. However, the perception of consuming a substance that purportedly enhances performance is sufficient enough to enable individuals to complete a greater number of reps to failure during short-term resistance exercise.

The crap reception in my building has saved my ass. Optus is taking my IPhone back and I’m reverting back to my old number. Ill get the N97 (try first!) when it comes out in 18 days!

I’ve decided to stop dieting to. I’m happy the way I am (funny how 3.5-3 kg made a massive difference) and that’s is the most important. I’m certainly not perfect (hehe) but I feel good and are healthy, what more can you ask for!

Training is going very good and its legs today! No gym tomorrow as I’m heading over to a friends place to make dinner and have a girl’s night. It will be great fun, have been missing that!

Its now only 4 weeks before I go on holiday and 5 weeks till take off! YAY

Iphone sux! the standard functionality like zoom on the camera or blutooth images you either have to pay and download a program or you cant do at all. Not impressed, plus i dont have any reception with optus at work so I'm trying to get it cancelled.