Intake

Breakfast:
2 small slices of multi grain seeded bread with half a banana

• Protein shake post workout

• Almond crunch bar

Lunch:
Multi Grain wrap with half slice light cheese, chicken, lettuce, tomato with sweet chilli sauce.

• Tea with no milk

• Apple

Dinner:

Small serving of pork with no fat, corn and broccoli.

Out take: (Bigger then usual)

Aprrox. 700 calories, Personal Training session then 30mins cross trainer.

JB

Note* If I was at uni, I’d also have celery with Peanut butter and probably another banana and protein shake as well :)

2:42 am  •  1 May 2012  •  1 note

So, I am approaching this “muscle gaining” a little bit different these next few weeks. I am using fruit as my treat, (with a few actual naughty treats sometimes) so this means I am having a lot of it at the moment! I’ll eat my normal chicken and greens (salad or veggies) but for desert and snack I allow myself fruit. I just finished having a wrap for dinner (usually don’t have carbs, but sometimes you’ve got to allow change) and then fruit salad for dessert. Ahhh love! I will eventually ween myself off fruit, and limit it down to probably 1 serving, however at the moment it is giving me a new motivation to keep this up. JB

2:54 am  •  24 April 2012

This thigh gap is dependent on many things, one including how wide your actual hips are. I barely have hips, and my legs TOUCH, I do not have a thigh gap, and whilst we may still want one, some of us, like myself, just will not get one. After all my hard work, I may end up with a minute, teensy gap but nothing noticeable, and for now, nudduh! SO rep what you do have! JB

5:05 am  •  23 April 2012

Eat bad= No results, you know that if you don’t eat right, you won’t get your body right. Change it up if you’re not seeing results! Tell yourself this, right before that night time binge, think about it (If I do this, I’m not changing anything, and I’m going to get the same results) JB

3:59 am  •  17 April 2012  •  1 note

My next progress picture time is fast approaching. I said I would post one on the 28th April, and I’m not sure I’ve done good enough to show really any results. I know it’s hard to keep motivated but surrounding yourself with positive people, food and blogs, makes you that little bit more persistent.  Sometimes, you have to think how good your body will treat you when you treat it right. Try and embrace the beauty of natural resources. Feel enlightened. Good luck people! PROHEALTH, PRO FITNESS! JB

10:48 pm  •  16 April 2012

So today it is pouring rain! I don’t drive and if I got dropped off I would have to walk home, living right on the water (literally, 50metres from Stradbroke Jetty) means it’s extremely windy as well. This means for me, it makes it a little hard to access the gym, so what do you do!?

I live in a complex so I can’t really jump around, however different sets and some incorporated weight activities will still get my heart rate up.

LEGS

• 1 minute 5kg lunge
• 1 minute ( last 10 seconds do bottom half pulses) 5/10 kg squat
• 1 minute 5kg opposite leg
• 2 sets

TRICEPS/ARMS

• Tricep dip, 20 reps
• Tricep kick back, 20 reps
• 3 sets

ABS AND SHOULDERS/ARMS

• Side crunch 1 minute
• Side crunch, opposite side 1 minute
• As many male pushups, rest female, 20 reps
• Side hover, 1 minute
• Side hover, opposite side, 1 minute
• As many male pushups, rest female, 20 reps
• Plank, 1 minute
• As many male pushups, rest female, 20 reps

If you can jump around, jumping jacks, jumping lunges, box jumps, anything that can get your heart rate up quick is good! Unfortunately I can’t, so work with what you’ve got :) Have a lovely day! JB

5:21 pm  •  12 April 2012  •  1 note

Wanting to tone? Well my eating plan is focused on muscle weight, so I have a lot less carbohydrates and sugars as a usual diet. If you are wanting weight loss and are a lot bigger, the don’t hesitate to add more carbohydrates to fuel your body, a high protein diet can make you quite drowsy (especially a protein shake!)

Breakfast

• 2 Slice Multi-grain toast w/ spread, no butter, and glass of skim milk

OR

• Oats with half cup of skim milk, if needs more add water. (this can also include berries or your whey protein in it, insure the oats are a little cooler before putting in the protein)

WATER

Snack(usually post work-out)

• Protein Shake
• Tea- no sugar

Lunch

• 100 grams meat (90% of the time it’s chicken) w/ garden salad, but I add beetroot for flavour and light cheese to fill me up for longer.

Snack

• Homemade, plain unsalted popcorn
•  Tea
• Protein shake, protein bar or piece of fruit if I have them.

WATER WATER MORE WATER

Dinner

• Changes, but always includes a palm size serving of chicken, (one night a week pork or beef) with salad or vegetables (insure there is a lot of green) No potato or carbohydrates unless it is my cheat meal (one meal a week can be your cheat)

Snack

• Hot drinking chocolate
• Small serving of jelly (sometimes)

10:24 pm  •  11 April 2012  •  2 notes

3rd one is for shits and gigs. So as you can see, I don’t have much shape to my stomach, just looking to tone that up a bit, and get those awesome abs going! This means, unfortunately, a lot more cardio (sad face) JB

8:29 pm  •  10 April 2012  •  2 notes

Excuse pix-elation, I’m new to mac, this is as close to before and after as I can get (I had lost weight in the first picture since beginning but that’s the only picture I have) and the second is my second formal. A picture of my actual body will be up tomorrow. Hope you enjoy our new blog!

6:31 am  •  10 April 2012