Why I ‘flexible diet’ – ‘Controlled but cheeky diet’

If it fits your macros Programme (flexible dieting)

What are Macros ?

Macronutrients (Macros) are what are found in a persons’ intake of food. You can find these by looking at the nutritional label on your food packets. the 3 key macros you look for in the nutrition is the Grams in CARBOHYDRATES (carbs), PROTEIN and FATS.

Within this diet, you are given a certain amount macros, depending on your body composition and what your aims are. For example, I am currently on 103 carbs, 42 Fats and 123 protein (1240 calories)

If you really need help on finding your macros, you can try apps like myfitnesspal, or the nutritionist. (what I am using now)

Why I Flexible diet?

If you have read before on my page ‘my life of crazy diets,’ I’ve tried Quite a few diets, and none of them worked for me, partially because I love my food. Flexible dieting basically gives you the means to eat anything as long as it ‘fits your macros.’ for example, 2 brownie bites from Sainsburys, is 20 carbs, 8 fat. At the end of the day I had macros left so I treated myself to brownies. it’s what I call a ‘controlled but cheeky diet’

Indeed I say it allows you to eat anything you wish, but it does make itself healthy too, as you are subjected to a certain amount of macros,  you want to find the healthier options of each different type foods, like instead of white bread, you go for brown bread, its less fat. you want to be resourceful and fill your macros with more filling foods.

Some examples of the meals I have.

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Small high fiber Irwins brown toast with strawberry jam

Egg omelete

5F, 33C and 22P

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Lamb, roasted potato, brocolli and cherry tomatoes

41C, 28F, 64P

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Lamb Stirfry, with onions and peppers

5C, 20F, 50P

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Pasta with Dolmio stir in sauce and lamb with                                                                     cheese

60C, 21F, 52P

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Ormo muffic with cream cheese and smoked salmon

Rye bread with pate

37C, 14F, 58P

P.s I love lamb, but its quite high in the fats, so what I do is eat foods with low fats and fill my dinner up with the lamb.

Ling x

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Obese : A year to save my life

Obese : A year to save my life, is a programme of people with eating disorders or extremely over weight to turn their lives back round and get their life back on track.

I have been watching this all afternoon, non stop. It truly is inspirational to see these people work extremely hard to help them get back on track with their bodies and health. It’s amazing to see the journey these people go through. It just makes me go ‘WOW’ watching them at the end result.

one story actually talked about how they refused to gym or live a healthier life because they were scared on what people would think about them. Its made me think back to the times when I’m in the gym, and I would see someone on the treadmill, working extremely hard, who was overweight. I would ALWAYs overhear at least  one person who would laugh at them, it disgusts me on how people do this. it doesn’t benefit you at the gym to laugh or ridicule them. Don’t be that person please.

To everyone who’s trying to overcome your weight no matter how big or small you are, don’t let people bring you down with their criticisms. Work hard for your success, that end result will be unbelievably rewarding no matter what size you are.

Chris Powell, you are one amazing man to help transform these people, giving them a chance to live a healthier life. It’s wonderful, it inspires me to hopefully one day help transform others and let them lead a healthier lifestyle.

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LETS ALL INSPIRE AND PERSPIRE FOR SUCCESS

Ling x

REFEED : Naughty but disciplined

Refeed time!

This time round I bumped my carbs up a bit more because my general intake of carbs throughout the week increased also.

I was naughty today with a few treats but still disciplined, I mean, it’s a diet but still gotta enjoy life. Usually I wouldn’t be as disciplined, although I don’t want to risk. I desperately want to reach my end goal soon! I’ve postponed it long enough.

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Total : 1381  – 190C – 43F – 61P

Still to have a protein shake to make it 80P, make sure my developing muscles are getting its food. Also fit an apple in too.

I got cheeky with Marks & Spencer’s cookie, I just had to eat it, but I was disciplined and only had half! (it was hard not to finish the other half off)

My guilty pleasure….. What’s your’s ?

Here’s some pictures of my food today. (You see what I mean about Disciplined? This doesn’t happen often.)

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Excited to see more weight drop soon!

Ling x

Workout split Monday to Friday

Sorry for the neglect these few days, I went to surprise my boyfriend in Newcastle for his birthday. Even though I went to Newcastle, I didn’t neglect the gym! Always have to keep gym’ing no matter what.

 HIIT Cardio Everyday: high intensity interval training

I try to do cardio at least 6 times a week as it aids in my aim for weight-loss

1: – 30 seconds on rowing machine as fast as possible – 30 seconds of lung jumps  then Rest 60 seconds  (10 sets)

2: – M100 (10 burpees, 10 mountain climbs, 10 squat jumps – 3 sets and finish with 10 burpees – as fast as possible

3: – Stairmaster 45 secs lvl 20,  rest for 1.15mins lvl 5  (13 sets)

My split from Monday to Thursday:

Monday – Back day and Abs 

Bent over dumbbell rows – 3 sets of 12 (6 kg dumbbells)

Cable rows, one sided – 3 sets of 10 (go as heavy as possible)

Pull ups close grip (non assisted) – 3 sets of 6

pull ups wide grip – 3 sets of 5

Ab wheel – 4 sets of 15

Tuesday – Shoulders

Side lateral raise – 3 sets of 10 ( 4 kg dumbbells)

Bent over delt raise – 3 sets of 6 (2 kg)

Front dumbbell raise – 3 sets of 10 (4 kg)

Incline dumbbell shoulder raise – 3 sets of 6 (6 kg)

Wednesday -Arms and Chest

Dumbbell tricep kickback – 3 sets of 10  (4 kg)

Dumbbell bicep curl – 3 sets of 6  (6 kg)

Tricep rope pushdown – 3 sets of 10 ( heaviest I could go)

Push Ups – 2 sets of 10

Dumbbell flyes – 3 sets of 8 (4 kg)

Thursday – Plyo 

20 lunge jumps – 20 seconds of jump rope – 10 squat jumps – 10 mountain climbs

4 times of these together, with 60 seconds rest in between.

Friday – accessory day ( hamstrings and Glute day )

Romanian Deadlifts with dumbbells 3 sets of 12 (9 kg)

Straight leg cable deadlift 3 sets of 10 (heaviest I could go)

and Glutes (check out my post on glutes)

GOOD SESSION THIS WEEK !  This Weeks gains felt amazing, every muscle group targeted each day was followed with pain the next day, good pain though. REFEED TOMORROW! I’m excited for Carbs

Sorry I couldn’t get any gif videos this week, which I will try to get soon.

BTW

Do we like the gif clips? or are they not needed ? I can’t put full videos at the moment, so gif type is what I can do for now.

Yay or Nay for Gif?

Ling x

NEW weigh in and butt day, unbalanced stomach ?

New weigh in today of 112 IBS, last week with 114 IBS

Just a little tip for everyone out there in which I got from experience last night. If you are on any diet, never EVER let yourself starve to the point your sleeping on it. Like myself, I have a week stomach, so I usually have to eat quite late into the night so I don’t go to sleep on an empty stomach, as I do tend to get stomach cramps because of my weak stomach lining. Well this exactly happened, I filled my macros by 8pm, usually I would have an apple or a shake before bed, but I forgot this time. This overall gave me an unbalanced stomach the next day, I couldn’t stomach anything.  Basically my advice to you for this is that no matter what kinda of diet your on… EAT! even if it’s an apple, it’ll help a lot, if you’re anything like me.

SO . 112IBS

Very happy about this new weigh in, progress pictures will come soon.

It was sunday today so kept the workout simple.

GLUTES

4 sets of 10 with everything until failure, then finishing off with a plyo cardio.

I worked Plie lunges on the smith machine along with box squats, heaviest weight was 15kg on each side.

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These are another few exercises that I like to do, to build those glutes.

This is the reverse Hack squat. it was my first time doing these and I really feel my legs works especially in the glute area

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This is the Hip abductor. it really works your hips which are connected to the glutes for that fuller look shape

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Hip Thrusts on a leg extension machine. You can easily do these with weights on a matt.

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On an assisted pull up machine.

This really works the glutes and quads, I always feel the difference the next day after working this.

Abs, Abs, Abs every (other) day

Abs and Arms done today !

I’m going to be very honest but half of the exercises I do, I don’t even know the names for them! So what i’ll do is give the small video clips of them.

2015-03-13_19-22-16_754Ab crunches with weights.

3 sets of 20

love these! They make crunches easier! I always feel like I’m doing my crunches wrong but using the weight to make me slide up sets me to do the exercise with ease and no strain on my neck.

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Ab twists

3 sets till failure

These work the side obliques. raise the legs 45 degrees up, and move the weight side to side. Make sure to face the front and don’t move the body with your arms!

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Leg raises

3 sets till failure

Usually normal leg raises help the lower abdominal muscles but lifting them, increasing the range of movement increases the workout, working into the upper abdominal.

ABs then ARMs

I’ll update on arms next week as I did them vaguely today.

Stairmaster (cardio HIIT)

5 minute warm up

45 seconds level 20, 95 seconds level 2  (13 sets)

Just worked 3 exercises on abs today as I wanted a quick session.

Ling

Refeed/Carb-cycling or Cheat day?

What is Refeed/ Carb-cyling or even Cheat day ?

This is simply the one day in the week in which you have a higher Carb intake, indulge on more foods than you would on any other day.

Why do we have to do this?

So basically I’m going to put it real simple because explaining this non-scientifically will probably make your life more simple, since dieting is hard enough.

Our bodies are like engines. Carbs are our fuel source. When we diet, we tend to lower our Carbs, This aids us in losing body weight. Yes, you can lose weight by lowering your Carbs. although only for a certain amount of days. Why is this?

This is simply because our bodies start to think that its low on its fuel (carbs) hence it goes into help mode. Your brain tells your body to store fat, because it thinks it’s going into starvation mode, weight-loss is in hibernation. Therefore we have to trick our bodies and have Refeeds. Give your body the fuel (carbs) it needs, it’ll then think its back on track and no need for starvation mode and start burning fat again instead of storing it for the next few days. You’re simply tricking your body to think that you are eating and not starving yourself.

How to do it?

Usually if you have a low carb diet for 5-6 days, you’ll need this day. The days could vary, but the simple strategy is to listen to your body. if you find yourself more tired than usual, not budging any more weight off the scale then REFEED!

On your Refeed day you’ll want to increase your Carb intake 2 times higher than your normal intake.

For example, I was on 80g carbs but when I Refeed i bump myself onto 175g, giving you the opportunity to indulge a little.

What’s the difference between Refeed/carb-cycling and cheat day?

A lot of people get confused on what these really mean.Usually PT’s tell their clients to have a cheat day, to indulge a little but some clients seem to think this is a chance to eat like no tomorrow. That is not the case. Eating whatever you want will simply put all  your hard work from the week into the drain and let’s be honest we don’t want that do we? Do it properly, you still get indulge, just be careful and count what you eat and you make GAINS!

ALWAYS LISTEN TO YOUR BODY, IT KNOWS YOU BEST!

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Just this week, I experienced a really bad case with lack of Carbs. I forgot that I was due for a Refeed. I started feeling extremely exhausted and felt aggravated with my lack of weight-loss, as it wasn’t budging. I Knew instantly that my body was shutting down, and it need refueled desperately.

REFEED day !

bumped it to 175g

breakfast

80g of oatmeal

6 squares of low fat chocolate

2 scoop protein

58.5 C, 46 P, 13.5 F

Lunch

3 pieces of toast with butter and jam

57 C, 16.2 P, 4.5 F

Dinner

Lamb Jalfrezi

Pilau rice

35.3 C, 17 P, 19F

total 150 C, 79.2 P 37 F

and then I had a malteaser bunny and an apple (YOLO)

What’s your Refeed?

Ling x

Ab wheel?

2015-03-08_20-48-24_247“You may not see the little changes to your body  day by day but its the new things that you achieve that is rewarding.”

Worked with this little wonder today, even though it was my rest day, thought I’d do a little of abs. I used to always faceplant at the end but being able to do at least 3 sets of 10 makes me extremely happy. Plus you can really feel the pain the next day !

Anyone else experienced this wheel?

Love Ling

About me.

Well here I am! I’m just an average girl who has been inspired by others to the world of health and fitness.

Now at 23, I want to blog about my fitness journey and maybe help inspire some others into this life too, it really is something to try.

Just a little heads up, I’m not a fitness model or anything, just a small Asian girl trying to make gains and hopefully inspire others along the way too!

I’ll be posting  more about my previous diet experiences (which where nightmares), massive weight gains, how I flexible diet with macros.  My weekly workouts, weekly weigh ins, some workout videos   and of course tinstaImage_24he food I make for my diet!

Love Ling x