Day 9: Bodypower shred

Weight 112.6.
I feel like my weight isn’t dropping like it should. Have a funny feeling that I should up my macros, could be the fact my body is shutting down and not burning anymore calories because its low on food supply.  So we’ll try some new macros for this week!  Plus more cardio. The jist is to burn the fat with quality exercise rather than having low calories.

I started bikini posing! Well by myself that is. I need to start something to motivate and see what parts of my body I need to work further.
Excuse the nakedness but it had to be done. I haven’t completely gotten the hang of it, but we will get there!

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Definately need to lose more bodyfat .. but plenty of time! 

Let me know what you think!

Ling x

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Day 8 : Bodypower shred

Weight :113
I was sad to see I had gained a pound, but honeslty felt leaner!  It’s
definately a mindfuck!

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Feeling very comfortable with my body!

It was leg day! Got some PR’s done too! I felt really good after it, but legs definately hurt now.

Pain is good.. pain is good

.. Exactly what I tell myself

So I have started youtube videos! Definately check it out!
Leg day day 8 will be on this, you can skip the awkward talking at the start!

Let me know how you feel!

Ling x

Day 6&7 : bodypower shred

Day 6 weight: 114Ibs

Day 7 weight: 112Ibs

Day 6&7 :

Hello World!

So I decided that I would combine day 6& 7 together because I was literally too busy to even be on my Phone.

Seems like refeed on Monday wasn’t too much of a failure as I had expected. Weight still went down which is always good!  so lets hope it keeps going that way!

Instead of those stupid Gifs that I made, which was actually a very lazy way of it for me to do it, I’ve put both days workouts on a youtube video. Check it out, I hope I don’t disappoint!

Its back and shoulder days. I just had to do back day again. The previous days’ back workout was a shamble. no harm in another right!?

(Also video says 5& 6 … I made an error.. oops)

Food:

I’m sorry but I’m really lacking in the food Photos.

But basically had to keep my fats, and protein extremely low as weather was amazing, IT’s BBQ WEATHER! Left nearly all my macros for Dinner.

Hopefullly I’ll get more footage of foods tomorrow!

Ling x

Day 5: bodypower shred

Weight : 112.2

Day 5:
Noticed more changes today! Biceps are starting to pop out! And it feels good!

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Looked into a new gym too. The owner talked about putting me into competition prep. Could do it in 9 weeks. So this could be a possibility.
Decisions decisions. 

Back day! 

It was horrible.  The gym was just packed with people who where hogging the machines or dumbbells whilst texting from time to time.  Totally downed my game.

Food!
Today was refeed.. although i feel like it was a cheat day. Yes, I did a cheeky day. It wasn’t intended but i did try to control it.

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Cinnamon French toast : post workout meal. Haven’t had this in a while, it reminded me of my childhood. It was nice.

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Perfect refeeed snack!
Decided to make banana oat muffins. With chocolate chips and cinnamon
It taste good! 

Dinner:
Went to an Italian restaurant. 
the food portions were massive!  I tried to leave myself a good amount of macros for dinner. But I’m pretty sure I’ve overdone it, hence today wasn’t refeeed, it was a cheat day ..  let’s hope it doesn’t affect me too much tomorrow! 

Fingerscrossed!

Ling

Day 4: bodypower shred

Weight 112.4 Ibs

Day 4:  Woke up today feeling really good with my body! Felt I’d lost a few ibs even though the scale didn’t say so. But it’s okay, my body felt good for me.
I’m starting to feel comfortable in my own skin now. Even though i’m not at my best! I feel better than ever!

Myprotein protein shakes

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Realised today that I can’t live without my protein powder.  It’s the best protein powder I’ve tried so far.
The flavours are on point and they make you feel full but light.  Most protein shakes I’ve had where filling but felt really heavy, which I don’t fancy. No matter how tasty it was, the heavy feeling was too much. This made me hate drinking them, I avoided them as much as possible. But now my problems are solved ! I use my protein in everything! Pancakes,  muffins, oatmeal… just anything sweet! Adds a little bit of protein to my cheeky meals.

I definately recommend myprotein! The price is affordable, unlike some very expensive brands!

Worked chest and triceps today.
My least favourite muscle group to work is chest.
Hence only did 2 exercises for it.

Dumbbell flyes 4×7 (6kg)
Dumbell Chest press 4×10 (6kg)

Triceps, like any other day.. all exercises possible on this muscle group.

Food:

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Meal 1: oatmeal with coconut milk, protein powder and cinnamon.
3eggwhites, smoked bacon medallions, sausages and beans.
Think this type of meal could be my staple of meals now.  Usually I despise oatmeal. I find it tasteless!  Although I’ve recently discovered to add coconut milk and cinnamon, which makes it tasty!  Its great.

Meal 2 : steak pork lions with sweet potato fries and a veggie stirfry
Tasted amazing and filling.  imageGot all my food groups in one go!

That’s all for today!
Refeeed tomorrow! And I’m excited for it!

Ling x

Day 3 : bodypower shred

Weight : 112Ibs

Day 3
Starting to see some results with my body! Starting to see my love handle area lean out and booty grow! I guess all this booty workouts are working out!

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Overall, I’m leaning out. Even in areas in which I hold most of my fat.  Arms and back fat, it’s my worst areas.

So today was an ab and Glute day with lots of cardio, I try to work these areas more so that they develop faster, bigger and better!
Working on every Ab and  butt exercise possible, there’s just too many to write down!
To end my successful day, I finished it with cardio on the treadmill for 40 minutes.
I do miss the stairmaster. It was the best form of cardio that, made me sweat and feel calories burning.

Food!

Meal 1 : Usually on Saturdays, I get a Chinese meal cooked up. Usually containing fish, veg, meat and rice.  It’s like a family lunch for me. 

I’ll take a photo next week

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Meal 2: Sandwich thins with strawberry jam. My ultimate favourite.  Just a small preworkout meal.

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Meal 3: Prawn fried rice: Fried rice is my ultimate favourite choice of clean eating in my diet.

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Meal 4:

Cinnamon banana protein pancakes :
Yes,  I didn’t get lazy this time round! This batch was my best one since I’ve started making them! It taste amazing, I added in coconut milk to make the pancakes less dry.  It definately seemed to work judging by the taste!

Day 3 done and dusted! So far so good! Lets hope this keeps up!  Fingerscrossed!

Ling x

Day 2 : Bodypower shred

Weight : 113 Ibs
( A Gain of 0.4, but I’m not worried, can most likely be water weight)

Day 2:
Today was delightful! Got my pair of Nike leggings and sports bra through mail. It always feels good when you got new clothes to gym with.

Was thinking today whether i should continue this on youtube videos. Might make life a little  simpler and interesting.  Also looked into some posing classes. Just to gain some confidence with my body. Plus it’ll help with  future competitions.

Today was leg day (hit a PR):

Barbell squats 3×10 (40kg) 1×5 (60kg)
Sumo lifts 3×6 (40kg)
Lunges 3x 12 (8kg dumbbells)
Curtsey Lunges 3×12 (8kg dumbells)
Donkey kickbacks 4×12

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Meal 1: oatmeal with cinnamon and one scoop of salted caramel protein
Along with kingsmill thin sliced bread and jam (my favourite)

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Meal 2: breaded chicken and prawns with a tomato Pasta and brocolli stirfry?
(Tasted so good.  The Pasta was random but i had to fit some form of carbs into my day!)

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Meal 3:  egg and protein cake?
I really don’t recommend this. I got extremely lazy and didn’t want to slow cook my pancakes so thought i’d put it in a bowl in the microwave to make a cake. Ultimate fail! … it tasted hard .. and dry to eat .. maybe i should have put banana in? Maybe it would’ve been less dry ?  I don’t know.  I tried!

Snacks :
Good and counted Asda brand
sweet and salty popcorn
Salt and vinegar crinkle crisps

I love these little snacks from Asda! They are just the right amount to curb your cravings also being macro friendly too! Definately worth the buy! 

Rest day from the gym tomorrow!  Cannot wait for my lie in, in bed!

Ling x

Day 1: bodypower shred

Starting weight : 112.6 Ibs

Day 1, and it’s already starting to affect me! Macros are low and high cardio! Although, I must say, I was extremely good today and didn’t even get cheeky with snacks for once!

Today was arms and abs day!

Inner and outter  Biceps curls 4×10 (4kg)
tricep ropepull downs 3×8 (heaviest as possible)
overhead tricep extension with dumbbell 4×10. (4kg)
Skullcrushers with barbell 3×6 (10kg)

Overhanging Leg raises 3×8
weighted crunches 4×12
Kettlebell side obligue crunches 3×12
Romanian ab twists 4 sets till failure

7 minute HIIT on the elliptical machine at 45 secs high rate, 1 minute rest
20 minute treadmill straight after
80 percent incline, level 6 speed

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Post workout : 4 eggwhites, 3 unsmoked bacon medallions and 2 pieces of turkey bacon.

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Dinner: homemade burger with sweet potato fries and brocolli – this was amazing,  haven’t felt so full after a meal in a while, especially when its within my macros too!

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Snacks for cinema : Banana protein Pancakes!   This was perfect to curb my popcorn craving!  Definately worth saving my macros for the end of the day!

Good night everyone! 
Fingerscrossed my weight drops a little tomorrow! 

Shoulders boulders!

Shoulder day ! plus a little biceps

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Alternating  dumbell lateral raises  3×10  (4kg each side)

I love these! It’s like supersetting the front and side raises. Really challenges your muscles.

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Dumbell shoulder press 3×12  (6kg each side)

Usually, I would do these sitting down. Although, I find standing gives me a better posture! Core tight  and back straight

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Alternating front and rear Delt barbell presses  3×10 (10kg)

These hurt crazy! Working both front and rear Delts really encouraging those shoulder muscles as much as possible. 

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Bicep dumbell curls  3×12 (4 kg)

Even though I hate these, still gotta do them! 

I really should do more bicep workouts but I feel that i like how they look at the moment. My arm muscles have definitely developed earlier than the rest of the body

These are some of the workouts that I got done!

More shoulder exercises to come!

Breaded prawn and chicken ( healthy popcorn chicken)

Breaded chicken and prawns.

50 protein, 17 carbs, 10 fat !

These are extremely macro friendly. LOW fat, carbs and HIGH protein. It tastes exactly like KFCs popcorn chicken too! No more KFC for me, although I was never a big fan of it in the first place.  Plus the sodium content in this is the bare minimal!

Usually with food, I would start feeling hungry after an hour or so, after the meal. But this actually lasted me the whole night!

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INGREDIENTS

100g Chicken breast (raw)

3 oz of prawns  (raw)

1 slice of wholemeal bread

1 medium free range egg

1 Garlic clove

2 tbsp of Olive oil

Basil

Himalayan Pink Salt and Pepper

(No MAJOR prepping required, takes 10-15 minutes)

preheat oven to 200 degrees

Firstly, place the slice of bread in a food processor, along with 2 tbsps of olive oil, sprinkle of basil, salt and pepper. Judge the quantity of seasoning by your taste buds. Process everything together until you get small bread crumbs. Set aside in bowl

Then, put the Raw chicken and prawns in processor, along with 1 garlic clove, salt and pepper. Process until you get a smooth consistency. (Using only chicken will work too, although I find using prawns makes it less dry when cooked!)

Beat the egg in a small bowl. (This allows the bread to stick to the meat)

Use a spoon to get desired amount of your processed meat. Dip in egg mix. Shape desired look of meat and place into the bowl of breadcrumbs. Place on a baking tray.

Place in oven for 20 minutes.

Breadcrumbs should look golden brown!

Voila!

Hope You enjoy!

Ling X