8 Weeks to go...



Supplements!



Tue 17 May 2011

8 weeks left.

Food food, glorious food.  The question I get asked a lot is ‘what do you eat?’.   Please note that I eat these foods due to taste, ease of cooking, and how they make my body feel, and is not the type of food plan I would put a client on.  It may not be a ‘typical diet’ but it works well for me.  I’ll be on this plan up till 4 weeks from show day.

Here is a run down of what I eat on my low calorie days…

16 egg whites

100g cottage cheese

200g veges (beans/broccoli/cauli)

250g kumara

400g chicken – I am very fortunate to be supported by Lifestyle Meats in Hamilton.

2 protein shakes

My high calorie day I get through…

16 egg whites

100g cottage cheese

300g veges (beans/broccoli/cauli)

400g kumara

200g chicken

150g salmon

2 protein shakes

Supplements I take are a multivitamin, iron, calcium, chromium, creatine, glutamine, BCAAs, beta-alanine, and flax seed oil. 

I don’t eat any food ‘plain’ and tend to flavour things up with lots of herbs and spices. I can get pretty inventive in the kitchen… one of my favourite salmon dishes is to marinate a fillet in pickled ginger, spring onion, soy and a drizzle of honey before baking it. 

Weights/cardio last week was as follows:

My running speed has still been increasing by .2 on each run. Admittedly 14.5 is getting tough so I may rethink what I’m doing. Instead of running 1min on, then walking for 1 min, I may start running for 1 min then resting to the sides of the treadmill track for 30 seconds. This is partly due to the fact that my treadmill takes approx 22 seconds for full speed adjustment so my walk is really only 30 seconds with my run at around 1.30 at the mo. 

Tuesday.  Food 100%.  Pre-brekky spin work for 40 minutes.  Trained chest/bis                 

Wednesday. Food 100%.  Pre-brekky intervals at 14.1/6. Trained legs

Thursday.  Food 100%.  Pre-brekky intervals at 14.3/6. Trained shoulders/tris

Friday.  Food 100%.  Pre-brekky intervals at 14.5/6. Trained back

Saturday.   Food 100%.  Rest from cardio today. Trained chest/bis

Sunday.  I thought I had my alarm set but discovered it was only set for mon-fri so I slept in, resulting in a full day rest.

Monday. Another cardio session putted aside due to having Lucy awake at 2am (Grrrr) so I opted for an hour of sleep in place of cardio.  Trained legs

This is my current training programme. I lift at a slow tempo, keeping weights heavy so ideally lifting/pushing/pressing somewhere between 6-9 reps. 

I have 4 training days which I rotate around...typically having a day off somewhere in the week, so a workout or two will be repeated in any given week after providing adequate recovery.  I’ve got another 2-3 weeks left on this plan.

DAY 1.  SHOULDERS + TRICEPS

DB Shoulder press.  4 sets

DB Fly.  4 sets

Cable Bent Over Raise. 4 sets

BB Front Raise - Upright Row - Overhead Press…

Do 1 rep of each till cant do any more front raise then continue with UR & OP to failure.  1 set

1 arm pull down. 4 sets

Incline BB Extension. 3 sets.

Rope pushdowns s/set dips. 4 sets



Pedalling up my imaginary hill



DAY 2.  BACK & CALVES & ABS

Wide Grip Pulldowns. 4 sets

1 Arm DB Row. 4 sets

V-grip row. 3 sets

Straight arm push down.4 sets

Hyper extensions. 2 sets

Calves: body weight. 2 sets of 15

Cable Crunch. 2 sets

DB Russian Twist. 2 sets

DAY 3.  CHEST & BICEPS

Incline BB Press. 3 sets

Incline DB Fly. 4 sets

DB Press: 1 arm Alt. 3 sets

Cable X-over s/set dips. 3 sets

Ezy Bar Curl. 4 sets.

Preacher Curl. 3 sets

DB Hammer Curl. 3 sets

Standing Cable Curl(high set cable). 4 sets

DAY 4.  QUADS & HAMS

Leg extension. 3 sets

DB Lunges, alternating. 4 sets

Lying Leg Curls. 4 sets

Leg Extension: single leg. Has been 2 sets, increasing to 3 or 4 next sessions

Abductor. 4 sets

Hanging Knee Raises. 4 sets