Dinaa

I was having such insecurity issues in the gym, my stomach looked big & bloated and it feels it.. but my booty game is strong..which sorta made me feel better hahaa 02/01/14 I am pretty consistent with my lower body lifts, deadlift especially, squats have dropped a bit but I think that is more psychological - using the Smith Machine makes me wary so I don't feel I can push myself as it takes me a while to get comfortable and the right "form" .. so I am working at a lower but comfrotable weight (30-35kg) and getting used to it more before going back to my heaviest (40-45kg) .. however, I seem to keep weaving down and up when it comes to all my upper body moves? I also feel like I need different moves, I have the core ones there from Stronglifts but I dunno, sometimes I feel I need something different? I need to practice front squats.. but I also know that I am benefiting from most probably these compound movements!?! Barbell Row 25kg 5x5 32.5kg 5x3 Overhead Press 20kg 5x5 25kg 5x3 15kg 1x10 Pull Ups (counter 40lbs) 2x10 1x7 (failure) 1x5 (failure) 1x4 (failure) Chin ups (counter 30lbs) 2x5 1x4 2x3 Dumbbell Shoulder Raises 6kg 3x10 Shoulder Shrugs 10kg 3x10 Seated Cable Row 20kg 3x10 Intake B: Coffee with single cream Vitamin C, Fish oil, 2x BCAA Post-workout/L: 2 eggs scrambled with streaky bacon Snack: beef slices with cheese Decaff coffee with double cream D: Mince w/cheese & red onions & broccoli Magnesium tablet I also had 3 Quality Street chocolates, hey I'm not perfect and it fit in my macros Calories: 1540 Fat: 118g Protein: 84g Carbs: 32g Fiber: 4g Net carbs: 28g

Workout 31/12/13 Squat 25kg 2x5 Squat (Smith Machine :'( ) 30kg x5 35kg 5x5 Deadlifts 72.5kg x3 77.5kg x3 87.5kg 5x1 92.5kg 3x1 Leg Curls 45lbs 3x10 Leg Extensions 50lbs 3x10 Leg Press 100lbs 3x10 Lunges 20kg 3x20 Good Mornings 20kg 3x10 Wall Sit 10kg plate on lap 1 minutes 50 seconds Raaahh feeling puffy & bloated, gonna start logging food/macros again! hopefully start feeling more myself!

Glad I have been on top of exercise.. eating hasn't been fantastic but not all together awful! I wanna see a change by the end of January I think, so starting in the New Year gonna strict it up with my diet! 30/12/13 Bicep curls - 6kg dumbbells 3x10 3x10 Bench Press 30kg 5x5 25kg 3x5 20kg 1x7 (failure) 1x7 (failure) 1x5 (failure) Tricep extensions 8kg 3x10 10kg 5x5 Tricep Cable Pushdowns 12.5kg 3x10 Dumbbell shoulder press 6kg 3x10 then I did a bit of interval running, mainly walking and then switching between 1 minute jogs/30 sec sprints/15 second sprints... obviously upper the speed with the shorter times.. tbh I felt a bit merr in the gym. Didn't have a great nights sleep and I was a bit groggy

Workout 27/12 Barbell Row 25kg 5x5 32.5kg 3x3 32.5kg x7 32.5kg x5 Overhead Press 15kg x 10 25kg 4x3 25kg 1x5 15kg x 10 Pull ups (assisted -40lbs) 1x1 1x2 1x3 1x4 1x5 1x6 1x7 1x8 1x9 2x5 Dumbbell shoulder raises 10kg 5x5 6kg 3x10 Seated Cable Row 20kg 1x10 22.5kg 3x10 Chin ups (assisted -25lbs) 5x3 2x3 Dumbbell Shrug 10kg 3x10 Plank 60 seconds x 3 Didn't track eating, mainly stuck to Keto/Primal - a lot of cheese/turkey/gammon had a few chocolates but glad it wasn't A LOT. Will track & try harder today - gonna do long cardio as I feel I did it. A run is a nice release when I feel a bit flabby!

Right so! Updates. Recently I read the Nerd Fitness "Stop Doing that!" article & it really struck a cord with me.. I need to stop self-sabotaging and post more on here with a helpful, non-judgmental community! I have been temping but last Friday I got some awesome news, the company I went for an interview for and they really liked me but I didn't have enough experience remembered me, called me back for an interview for an office role and have offered me to star in January which is such great news, because a) a job and I really like them/the company! I can start getting my life back on track..! I have been doing Primal/Keto which has been going well and I felt awesome, although due to holidays it has been a little slacking haha, but I am gonna enjoy my Christmas Day tomorrow! Lifting has been good, upper body needs A LOT of work, lost some strength so keeping with 5x5 sets and de-loading (doing to failure sets with is usually 8-10) to build endurance? Pulls ups are coming along. Deadlifts last week were awesome! Still having to use Smith Machine for squats which isn't greeeaaaatt...

Not worked out this week yet! :/ gonna go tonight with my OH to spot me. Just been busy & doing stuff for my Mum! Decided to do keto for 5-6 days a week and have a clean (try to mostly) carb meal Saturdays.. for a number of reasons other than weightloss .. energy/IBS/bloating/etc etc etcc ... It's going really well. Not really craving, loving the food I am eating, not snacking as much.. Macros: Calories: 1597 Carbs: 13g Fat: 108g Protein: 139g Fiber: 4g

09/11 - "Full body" Deadlifts 50kg x 5 55kg x 5 60kg x 5 70kg x 5 80kg x 3 Good mornings 15kg 2x10 20kg 1x10 Overhead press 20kg 3x5 25kg 3x3 Barbell row 25kg 3x5 30kg 3x3 Lat pull downs 30lbs 3x10 Glute bridge 10kg plate 3x10 I min 10 sec plank x 3

07/11 FOOD B: 2 eggs with a slice of bacon and a banana + coffee w/milk Post-workout: whey shake L: Stir fry vegetables with chicken & an apple cos was hungry S: White chocolate & raspberry quest bar D: Mince with white flesh sweet potatoe, a little butter, broccoli & gravy Gonna have a nice hot chocolate now as hopefully it'll help me sleep & I feel like I need to feel snuggly.. Calories: 1506 Carbs: 131g Fat: 58g Protein: 127g Fiber: 33g Pretty happy with that.. weighed myself today. Not too happy I must say, but I have made the decision to weigh daily to watch fluctuations and so I don't avoid it and become delusional! I have taken measurements too which I'm pretty cool with, and will measure every couple weeks. Recalculated BMR and it is: 1623 cals Weighing regularly might help me to know how much food I need too

07/11 Leg Day feeling a little better, although running on hardly any sleep and getting so out of breath easily, coughing a lot, needing my puffer! Haven't done cardio yet this week as I kinda don't wanna struggle to breathe, get me? Squats 25kg (free weight) 3x5 30kg x 3 35kg x 3 40kg x 10 I REALLY DISLIKE the Smith machine, I have some discomfort in my lower back after doing my squats today.. looked at form with my boyfriend at the weekend, maybe I should not go past parallel? I keep my weight in my heels, back is straight, I still hold my stomach/core .. hmmm..pushing through my legs as far as I know.. Straight leg deadlift 25kg - 3x10 Romanian lunges 10kg - 3x20 Leg curl 45lbs - 3x10 50lbs - 1x5 Leg extension 45lbs - 3x10 50lbs - 1x5 Lunges 15kg - 2x20 Leg press 80lbs x10 90lbs x10 100lbs 3x10 Wall sit 1x 1 min / 1 x 1min 15 seconds!!

Add 2x ricecakes with peanut butter and a nakd cashew cookie bar to that & Lemsip. Argh I know I haven't even eaten a lot, but I feel BIG

I did it for a while! I found it worked really well! I felt very controlled and loved waking up after a "fast day" to good food. I personally made better food choices but also, as a binge eater, found I had control on my non fast days because I could have a little treat or go out at the weekend and didn't get guilty and comfort eat etc etc.. My weight loss was about 1-2lbs a week, but I am and have always been a slow loser.. I would do it now but my head isn't in the game, and I think working full time keeping my mind busy made it easier for me! I would recommend fibrous meals, as with any fasting you could "bung up" but you may not! I found soups really good on fast days, either fresh bought or homemade, especially as I did it in the winter it was comforting and filling I planned my meals on other days as well, mainly fruit, meat and veg, then just watched any snacks or anything - this meant I had a lot of energy and wasn't just using the fast days as an excuse to eat a lot of rubbish Hoping to get back to it again, but like I said it was easier when I was working and I am in a bad place right now so don't want to restrict in case of binges.

I feel so ill and miserable. I don't know if I am feeling worse because I am so sad, but bleuurgghh. Been in bed all day. Didn't get a job I was hoping to get, they really really liked me but when with someone with more experience. I just feel like I am never going to get a job. A decent job, with career prospects to I can finally get away from here, move out and be happy. I wanna be able to afford things for myself when I want and not have to buy a piece of clothing every four years.. I felt so weak and lame yesterday when I was working out, so should have known I was getting ill. 05/11 25 push ups Bench: 20kg x 5 25kg x 5 30kg x 10 then another 5..til faliure really Pull ups: 3x10 40lb counter weight Chin ups: 3x10 35lb counter weight Tricep dips: 3x10 30lb counter weight Alternate bicep curls: 6kg dumbbells 3x20 Tricep extensions: 8kg dumbbell 3x10 Barbell curls: 2x10 10kg 1x15 15kg 2x 1 minute planks Bicycle crunches: 3x10 Mountain climbers: 3 x 30 seconds forgot about lat raises... Food. Porridge made with almond milk, cocoa powder and xylitol Whey shake Turkey breast with stir fry veg and a little soy felt miserable after I picked my brother up so had a little of what my Mum had prepared .. then a little bit of left over apple crumble.. I'm not sure how to add pictures? 06/11 Coffee Porridge with almond milk, cocoa powder and xylitol Peppermint tea Tea Spring veg soup with chicken breast Peanut butter Apple Lime infused raisins

02/11 Did another Zombie Run! yesterday 50 minutes and I really, really pushed my sprints, which I was quite proud of had an apple before, because I went quite late in the day and 2 rice cakes with a tbsp peanut butter after.. I can't remember if I ate much else, I picked a few bits. BF brought round dinner of djion pork, with sweet potatoes, potatoes & broccoli. He also bought banoffee pie & we had a couple of ciders, well he had beer. I really felt like I drink which usually shows as a sign I'm stressed or getting sad :/ hmm 03/11 Still sticking with the 531 training for main lifts Deadlifts 55kg x5 60kg x5 70kg x5 Good mornings 15kg : 3x10 Lat pull downs 20lbs 1x10 30lbs 2x10 Overhead press 20kg - 5x5 Barbell row 25kg - 5x5 Glute bridge + 5kg plate - 3x15 Plank = 1min 10 secs No IF today. Big bowl of porridge made with almond milk and a tbsp peanut butter Whey shake 2 egg omelette with ham and little bit of cheese hungry yyy waiting for dinner... had an apple. and a biscuit.

Yesterday was a rest day, sucks having no job so I worry about petrol money.. and I wish I was more confident to jog outside in my neighborhood. Not that I would have on Halloween night!! I also wished I had more space or less people in my house to do an indoor workout. Oh woe is me... Nice fasted run today I thinks. Got an interview Monday & heard back from a job that they are still interviewing but I am the only one so far that has not been rejected.. & they wanted to let me know that so it sounds positive. I just don't have the technical knowledge but the HR woman said that that isn't the end of the world! 01/11/13 Coffee with splash of milk 2x BCAA 1hr gym session - 50mins cardio + planks and abs = added 10 sec to my planks! 1 min 10 seconds hahaa x 3 Porridge made with almond milk, cocoa powder & xylitol Chicken gumbo soup (shop bought) with added chicken breast chopped up Gluten free sausages for dinner, thinking of making a broth and added broccoli, carrots, peas and maybe some sweet potato as I like eating soupy, filling food out of bowls

Yesterday upper body: Push ups - 25 in a row which I want to add to Bench: 25kg 3x5 30kg 3x3 35kg 3x3 Pull up: counter 40lbs 3x10 Chin up: counter 35lbs 3x10 Dips: counter 30kg 3x10 Lateral raise: 4kg dumbbells - 3x20 Alternate hammer curls: 6kg dumbbells - 3x20 Tricep extensions: 10kg 3x10 HIIT run : 10 mins = 1min walk/15 sec sprint 10 mins = 1 min walk/30 sec sprint Been looking into the 5/3/1 program for main lifts and building everything else as assistance work rather than so many sets/reps and building up my HIIT.. think I am coming down with something.. So today leg day: Squat : 25kg x 5 30kg x 5 35kg x 5 Straight leg deadlift: 3x10 25kg Lunges: 15kg 3x20 Leg curl: 45lbs 3x10 Leg extensions : 40lbs 3x10 Leg press: 80lbs x 10 90lbs x 10 100lbs x 2 x 10 Wall sit x 2 : 1 min 10kg I felt I could do more so did 3x 80kg deadlifts and gonna do form work on my full body (usual deadlift..) day regret that now. My diet. Mer. might stop tracking for a week starting tomorrow... just because I feel I am eating things because I see how little I have logged and I want to simplify my diet so I have a basic weekly meal plan to stick to/make slight alterations to..