12 weeks out of my bikini prep!

Hey guys!

I’m already 12 weeks out! time seriously flies!Screen Shot 2015-08-23 at 19.44.31

So the weight has been constantly dropping, which is great! Had my 2 week weigh in today which was 113.8IBS one pound off from last week. I actually feel leaner than I was when I was 110 IBS last month! I guess I made some good muscle gains throughout my maintenance calories.

Hoping I bring a good package with this prep! Still staying strong with the carbs, which are at 155 carbs. They haven’t been lowered yet, So I’m enjoying the amount whilst its still there, but with wise decisions.

If your interested with a typical day of food for me check this video out!

Hope you like it

Ling xx

Day 24 : bodypower Shred!

Really worked that booty for this workout!

Went to the Tynemmouth food festival today! And I AM STUFFED!

I did try to contain my ‘obsession with food ling’ but i couldn’t contain it at the very end…

But oh well.. my comp isn’t until october. so lets just enjoy life whilst making some gains!

Check out my youtube video!

Ling x

Day 19 : Bodypower Shred

So I’m getting closer and closer towards Bodypower.. and I am Extremely excited!

I’m starting to look leaner to! And whats even more exciting is that its Refeed tomorrow.

For Refeed, I’m gonna be trying to make some yummy deserts, since I’ll have to Carbs for it!

I’ll keep you updated on the Foods i make, and share with you guys if they’re a success!

Check out my Shoulder workout in my newest Vlog!

LING X

Day 15 : Bodypower shred

Current weight : 112 Ibs

MICHELLE LEWIN IS GOING TO BODYPOWER!!!!! even more of a reason for me to make bigger gains!

Sorry I’ve neglected my blogs, My weight was an issue for a while and had awhole new programme set for me, so was adjusting to it and had no specific news to report untill today!

My weight is finally dropping, which started on Monday!

The whole problem to my non-existent weight loss was due to the fact that I wasn’t burning enough quality calories.

Before I was on a calorie deficit of 800 calories a day. Which meant I would lose 3200 calories a week even without any cardio.. but clearly this was taking a toll on me.

Now, I simple have a 600 calorie deficit each day. AND do 5 sessions on the treadmill burning 250 calories each time. Makes me a much happier person!

Check out my youtube video if you feel it!

Until next time !

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

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!

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

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