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Aussiewen's Journey to Leanness


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Posted by: Aussiewen

Well today is the first day to my 8 week transformation. After seeing Britchick's amazing body changes I knew I had to do this myself. I will outline my diet and workout routine each day.

Height = 5'10" Weight = 142lbs

Day 1 - Monday 20 Sept 04
600 - 650 am - Aerobic/weights circuit
Food
Meal 1 730am
1/2 cup oatmeal
1/2 cup skim
1 scoop of choc whey
Meal 2 1030am
2 rice corn thins with low fat cottage cheese
1 choc protein shake
Meal 3 130pm
Chicken, Avocado and salad on wholemeal bread
1 diet yogurt
Meal 4 430pm
1 choc protein shake
1 green apple
630pm - Chest / Back 10/8/6
Dumbbell Bench press
Dumbbell Flyes
Decline Bench Press - Dumbbells
Wide Grip Pulldowns
Seated Cable Rows
Dumbbell Rows
Meal 5 730pm
Post W/O shake with Skim
Meal 6 800pm
Chicken grilled in lemon and garlic and 1/2 cup of assorted veges
1 small potato with 1 teaspoon of low fat sour cream




Posted by: gwcaton

Hey Wendy

Glad to see your journal started !

Did I read correctly... cardio and weight in the morning and then weights again in the evening ?


Posted by: BoneCrusher

Good luck on your journey!!!


Posted by: Aussiewen

Lol.

Well its a mixture and i use really light weights nothing heavy at all. Its just to increase heartrate. It's more aerobics anyway.

Quote:
Originally Posted by gwcaton
Hey Wendy

Glad to see your journal started !

Did I read correctly... cardio and weight in the morning and then weights again in the evening ?



Posted by: BritChick

Quote:
Originally Posted by Aussiewen
Well today is the first day to my 8 week transformation. After seeing Britchick's amazing body changes I knew I had to do this myself.
Hi Aussie
Great to see you've started your journey, I'll be checking in to see how you're doing... I'm very excited to see your transformation in 8 weeks.
Have you taken before pics so you can assess your progress along the way?
Good luck, stay focused!!!


Posted by: Aussiewen

Hi Kerry,

Yes I have taken before pics. They look so hideous lol. I'm looking forward to seeing the changes in my body. Thanks Kerry for the inspiration

Quote:
Originally Posted by BritChick
Hi Aussie
Great to see you've started your journey, I'll be checking in to see how you're doing... I'm very excited to see your transformation in 8 weeks.
Have you taken before pics so you can assess your progress along the way?
Good luck, stay focused!!!



Posted by: Aussiewen

Well yesterday was a good day although i felt headachy and tired. Feeling kinda tired this morning too. My 2nd day of getting up at 530pm. I hope I will adjust better next week.

Day 2 - Tue 20 Sept

6.00 - 650am - Circuit/Aerobics/Light weights
730am
1/2 cup of Oatmeal
1/2 cup of skim
1 scoop of choc whey
1030am
2 rice corn thins with low fat cottage cheese
130pm
Chicken breast with lettuce, tomatoe, green peppers, spanish onion, cucumber and carrot with balsamic vinegar
1 diet yogurt - 50ml
430pm
1 choc whey shake
1 grapefruit
7.00pm
Chicken breast in lemon and garlic with broccoli and other veges with 1 small potato and 1 teapsoon of low fat sour cream and mustard sauce to taste
9.00pm
1 vanilla whey shake
930pm - Bed time


Posted by: BritChick

You'll adjust to the early mornings Wendy... just takes a while... stick with it.
I got up at 5am this morning to get my studying and homework out of the way... it's my new plan of attack. I was glad I got it done but early mornings suck when you're not used to them! lol
Bed at 9:30pm... can't remember the last time I got to bed that early, I really need to get more sleep!


Posted by: Aussiewen

Quote:
Originally Posted by BritChick
You'll adjust to the early mornings Wendy... just takes a while... stick with it.
I got up at 5am this morning to get my studying and homework out of the way... it's my new plan of attack. I was glad I got it done but early mornings suck when you're not used to them! lol
Bed at 9:30pm... can't remember the last time I got to bed that early, I really need to get more sleep!
Yup I've done it before...so I can do it again. I just didn't do it every morning ha ha. Only about 3 mornings a week. But I can do it. Afterall I sit on my butt all day at work.


Posted by: gwcaton

I'm a fan of the early morning workout.

Oh and nice Avi


Posted by: Aussiewen

Day 3 - Wed 22 Sept

600am - 650am
Circuit class Aerobics/weights/abs
730am
1/2 cup oatmeal
1/2 cup skim
1 scoop of choc whey
1030am
2 rice corn thins with low fat cottage cheese
1 choc whey shake
130pm
1 wholemeal sandwich with chicken breast, avocado, beetroot, lettuce, carrot, spanish onion. wholegrain mustard and pepper
1 diet yogurt - 50ml
430pm
1 vanilla whey shake
1/2 cup of strawberries
630pm
Weights - Hamstrings & Calves - Increasing each set
Smith Machine Squats 15/15/15
Leg Extensions 15/15/15
Leg Press Machine 15/15/15
Standing Calf Raises 15/15/15
Seated Calf Raises 15/15/15
Calf raises on leg press Mach. 15/15/15
730pm
1 post w/o shake with skim
8.00pm
Chicken grilled in lemon and garlic, 1 small potato, Broccoli, and 1 teaspoon of low fat sour cream and mustard sauce to taste.
930pm
Sleep time


Posted by: BritChick

Nice avi Wendy.


Posted by: BoneCrusher

The hat .... oooooooowwwwwmy my that is a nice touch. You are a driven female and my hat's off to you!! Have to respect a person with drive!!


Posted by: Aussiewen

Quote:
Originally Posted by BritChick
Nice avi Wendy.
Why thank you Kerry!




Posted by: Aussiewen

Quote:
Originally Posted by BoneCrusher
The hat .... oooooooowwwwwmy my that is a nice touch. You are a driven female and my hat's off to you!! Have to respect a person with drive!!
Thanks BoneCrusher




Posted by: Aussiewen

Well I didn't get up for my circuit this morning. Pretty disappointed!. Will do it tonight instead.

Day 4 - Thurs 23 Sept

730am
1 skim shake with vanilla whey
1/4 cup of oatmeal
1030am
2 rice corn thins with low fat cottage cheese
130pm
Chicken breast with lettuce, tomatoe, green peppers, spanish onion, cucumber and carrot with balsamic vinegar
1 diet yogurt - 50ml
430pm
1 choc whey shake
1/2 cup of strawberries
630pm - 730pm Circuit class involving aerobics, light weights abs etc
8.00pm
Chicken grilled in lemon and garlic, 1 small potato, Broccoli, and 1 teaspoon of low fat sour cream and mustard sauce to taste.
9.00pm
1 Vanilla shake with Skim
1 Teaspoon of Natty Peanut butter
930pm
Sleep time


Posted by: gwcaton

Wendy,

I can't believe you missed your early morning wake up call Thats one of the things I like about early morning wo's . If you miss it you still have a chance to do it in the p.m..


Posted by: Aussiewen

Quote:
Originally Posted by gwcaton
Wendy,

I can't believe you missed your early morning wake up call Thats one of the things I like about early morning wo's . If you miss it you still have a chance to do it in the p.m..
Yes it's so easy to just say to yourself no no sleep more. You have to fight it!


Posted by: Aussiewen

Well I got up this morning. So far this week has been great. Including this evenings workout this means I've visted the gym 8 times since Monday.

Day 5 - Fri 24 Sept
6.00 - 650am Circuit class involving Aerobics/light weights/sprinting/Abs etc
730am
1/2 Banana
1 50ml diet yogurt
1 Scoop vanilla whey
1/2 cup of Lite Milk - No skim left
Blended up with ice and with a bit of nut meg yumo!
1030am
2 Rice corn thins with low fat cottage cheese
1 choc whey shake
130pm
Oriental Chicken salad - Lettuce, watercress, mushrooms, chicken breast, and veges - carrots, zuchinni, broccoli. Done in light teriakyi sauce - gee hope its ok to have!!!
430pm
1 rice corn thin with low fat cottage cheese
1 choc whey shake
630pm - Weights - Delts, Triceps, Biceps 3 sets of 15
Dumbbell Shoulder Press
Lateral Raises
Upright Rows
Rope Pulldowns
Tricep Dumbbell extensions
Tricep Dips
Barbell Curls
Preacher Curls
Hammer Curls
730pm - To be continued


Posted by: BritChick

You're doing great Wendy!


Posted by: Aussiewen

Quote:
Originally Posted by BritChick
You're doing great Wendy!
thanks sweetie

I just hope I'm eating okay and actually burning fat


Posted by: BritChick

Do you know the macros for your diet?


Posted by: Aussiewen

Quote:
Originally Posted by BritChick
Do you know the macros for your diet?
No I don't I'm sorry



Posted by: Aussiewen

Day 5 - continued
730pm
1 vanilla whey shake
egg white omlette - 3 egg whites 1 yolk and veges


Posted by: Aussiewen

Day 6 - Sat 25 Sept
7.00am - 735am - 10 mins Elleptical, 10 mins bike, 15 mins abs
8.00am
1 vanilla whey shake with skim, 50ml diet vanilla yogurt, coconut extract, nutmeg
12.30am
1 multigrain sandwich with chicken breast, fat free cream cheese, advocado, lettuce, carrot, snow pea sprouts and pepper
4.00pm
1 vanilla whey shake with skim
8.00pm - Free Meal - Yummy Thai


Posted by: Aussiewen

No exercise today. Didn't eat too well today either. Bit disappointed, but haven't gained any weight so guess thats ok. I find it's always harder for me to eat good on weekends.
Day 7 - Sun 26 Sept
730am - 1 vanilla whey shake with skim
1030am - 1 diet yogurt
1230pm - 1 large yogurt at shop - 96% fat free - berries and museli
330pm - 4 Rice corn thins with natty peanut butter
7.00pm (Too tired to cook) 4 rice corn thins with natty peanut butter and 1 Vanilla whey shake with skim


Posted by: Aussiewen

Well im down 2lbs since last Monday. Happy with that!

Weight = 140lbs

Day 8 - Mon 27 Sept
Meal 1
1/2 cup oatmeal
1/2 Skim
1 Scoop of choc whey
Meal 2
1 rice corn thin with low fat cottage cheese
1 diet yogurt
Meal 3
Chicken breast on wholemeal with lettuce, carrot, beetroot, advacdo, seeded mustard and green and red peppers, 1 choc whey shake
Meal 4
1 choc protein shake
1 green apple
630 - Hams, Chest,
Lying Leg Curls 15/15/15 - 66/66/55lbs
Seated Leg Curls 15/15/15 - 88/88/88lbs
Dumbbell Lunges 15/15/15 - 16.5/22/16.5lbs
Dumbbell Bench press 15/15/15 - 16.5/16.5/22lbs
Dumbbell Flyes 15/15/15 - 11/11/16.5lbs
Barbell Bench Press 15/10/10 22/44/44lbs
7.30
Chicken breast grilled in garlic and lemon with broccoli and other veges
1 teapsoon of natty peanut butter
830pm - Vanilla shake with skim


Posted by: gwcaton

Good job on the progress Wendy


Posted by: Sapphire

Good luck Wendy!!! I will be rooting for ya!!!


Posted by: rock4832

Hey Wendy, good luck with your program. Are you feeling pretty good energy wise with this new program? Congrats for your 2lb loss! Oh, and that is a great avi!!


Posted by: Aussiewen

Thanks Gwcaton, Sapphire and Rock4832.

Rock - Energy levels go up and down. Mornings when I get to work I feel tired then also in the afternoon. I hope it gets better soon

Wen


Posted by: Aussiewen

Day 9 - Tues 28 Sept
6.00 - 645am Circuit class
730am
1 vanilla whey shake with skim, small banana, coconut extract, nutmeg
1 teapsoon of natty peanut butter
1030am
2 rice corn thins with low fat cottage cheese
130pm
Chicken breast with lettuce, carrot, green peppers, sesame seeds, tomato, with balsamic vinegar
1 strawberry diet yogurt
430pm
1 choc whey shake
8.00pm
Round eye steak with 1 small potatoe, broccoli and other veges
1 teapsoon of natty peanut butter
930pm
Bed time


Posted by: BritChick

How's it going Wendy?


Posted by: Aussiewen

Quote:
Originally Posted by BritChick
How's it going Wendy?
Yah its going okay Kerry. How are you? I know I could eat better but i just don't wanna stuff up all together. I guess I don't wanna be losing anymore than 2lbs a week anyway.
I've decided this week is a little easier and then more cardio next week, just so my body doesn't adjust too quickly...what do you think?

Wen




Posted by: Aussiewen

Day 10 Wed 29 Sept

730am
1 vanilla whey shake with skim, small banana, coconut extract, ice, nutmeg
1030am
2 rice corn thins with low fat cottage cheese
130pm
Oriental chicken salad - lettuce, watercress, mushrooms, carrots, zuchinni, broccoli and a tiny portion of pasta
430pm
1 diet strawberry yogurt
1 choc whey shake
630pm
Quad, Back, Calves
Smith Machine Squats 15/15/15
Leg Press 15/15/15
Leg Extensions 15/15/15
Wide Grip Pulldowns 15/15/15
Seated Cable rows 15/15/15
Dumbbell Rows 15/15/15
Standing Calf Raises 15/15/15
Seated Calf Raises 15/15/15
Seated Calf Raise on leg press machine 15/15/15
730pm
1 post w/o shake
8.00pm
Chicken grilled in lemon and garlic with one small potatoe and broccoli and other veges
930pm
Bedtime


Posted by: Aussiewen

Day 11 Thur 30 Sept

730am
1 vanilla whey shake with skim
1030am
2 rice corn thins with low fat cottage cheese
130pm
Pumpkin, sweet potatoe salad
1 choc protein shake
430pm
1 protein shake
630-730pm - Aerobics circuit
8.00pm
Chicken grilled in lemon and garlic with veges


Posted by: PreMier




Posted by: Aussiewen

Day 12 Friday 1st October

9.00am
Wholemeal roll with peanut butter and honey with iced coffee lite milk (yep had a bad meal here)
130pm
Potatoe, Leek and Spinach soup with 1 brown piece of chunky bread, spread of butter ( yes yes I know I've been bad again) choc protein shake
430pm
choc shake and grapefruit
630pm - Delts, Triceps and Biceps 12/10/6
Dumbbell Shoulder Press
Lateral Raises
Up right Rows
Rope Pulldowns
Dumbbell extensions
Tricep Dips
Barbell Curls
Preacher Curls
Hammer Curls
730pm
Post W/O Shake
8.00pm
Chicken and steamed Veges


Posted by: M.J.H.

Diet is looking awesome there Wendy! Really looks clean, keep up the hard work, it seems to be really paying off nicely.

What kind of training split do you use? I noticed that you do legs with back together?


Posted by: unreal_1

Hey babe hope you had a nice long weekend , usual story here kids & work .... Yu training and diet looks good , dont sit around so much at work hun you get too bored

check yu thur the week, no cheating !

Mwwwuaaa


Posted by: Aussiewen

Well I did bad over the weekend. Didn't workout and ate whatever I wanted and lost weight. I dont get it! lol Back on track now



Day 16 Tues 5 Oct

730am
1/2 cup of oatmeal, skim, 1 scoop of choc whey
900am (my bad)
1 wholegrain roll with honey and peanut butter, 1 lite ice coffee milk
130pm
Chicken breast with salad - balsamic vinegar dressing


Posted by: Aussiewen

continued:
430pm
1 protein shake
730pm
Chicken breast with salad and 1 small potato
830pm
1 protein shake with skim


Posted by: Aussiewen

Day 17 Wed 6 Oct
900am (bad again) I gotta snap out of this
1 wholemeal roll with pb and honey and 1 small lite ice coffee milk
2pm
Chicken breast and salad with balsamic vinegar
430pm
1 Rice corn thin with cottage cheese
1 Choc protein shake
630pm - Quads, Hams & Calves
Smith Machine Squats 10/8/6
Leg Press 10/8/6
Leg Extensions 10/8/6
Dumbbell Lunges 10/8/6
Lying Leg curls 10/8/6
Seated Leg Curls 10/8/6
Standing Calf Raises 15/15/15
Seated Calf Raises 15/15/15
730pm
Post w/o shake
8.00pm
Chicken and salad


Posted by: M.J.H.

Diet and training is looking good Wendy, hang in there! Stick it out and you'll definitely be glad that you did.


Posted by: Aussiewen

Well I fell off the wagon again. Bloody hell I'm so angry with myself. I have to get back on track but how do I stay for the long term. Why do i keep stuffing up on my diet

Mon
730am Oatmeal and whey
9.00am Wholemeal roll, lite ice coffee milk, peanut butter and honey (never again i promise)
1.00pm
Chicken breast and 1/2 cup brown rice and 1 cup of greens
430pm
1/2 cup low fat cottage cheese
1 apple
5.00pm
Chest/Back/Calves 12/10/6
Dumbbell Bench Press
Dumbbell Flyes
Incline Dumbbell Bench Press
Rope Pulldowns
Tricep Dips
Dumbbell Extensions
Standing Calf Raises
Calf Raises on Leg Press Machine
715pm
Chicken breast and 1/2 cup of brown rice and 1 cup of greens
900pm
1 vanilla whey shake and 1 teaspoon of natural peanut butter

Hopefully tomorrows eating will be better!


Posted by: gwcaton

Hi Wendy ,

I know it's frustrating but don't get down when you mess up on your diet. From what I've seen posted you are doing great.

I know you are doing an 8 week transformation so just stay with it. After 8 weeks if you're not where you want to be just keep going until you get there.

Just my 2 cents worth. But i think you're doing great


Posted by: JLB001

Just stop by to say holaaaaaaaaaaa!!!


Posted by: BritChick

Don't be too hard on yourself Wendy just keep on plugging away at it and don't let one or two little slip ups be an excuse to lose focus altogether... you're doing great.


Posted by: Aussiewen

Quote:
Originally Posted by gwcaton
Hi Wendy ,

I know it's frustrating but don't get down when you mess up on your diet. From what I've seen posted you are doing great.

I know you are doing an 8 week transformation so just stay with it. After 8 weeks if you're not where you want to be just keep going until you get there.

Just my 2 cents worth. But i think you're doing great
Thanks Gwcaton. I appreciate it. Theres no way I'll do it in 8 weeks. I've decided to make my deadline Dec 31st


Posted by: Aussiewen

Quote:
Originally Posted by JLB001
Just stop by to say holaaaaaaaaaaa!!!
Hello there! How ya doin?


Posted by: Aussiewen

Quote:
Originally Posted by BritChick
Don't be too hard on yourself Wendy just keep on plugging away at it and don't let one or two little slip ups be an excuse to lose focus altogether... you're doing great.
Thanks again Kerry. You are always so positive


Wen


Posted by: JLB001

Good and you??


Posted by: Aussiewen

Quote:
Originally Posted by JLB001
Good and you??
Could be better. Bit down in the dumps


Posted by: JLB001

Oh don't be! Life is short to be bummed out.


Posted by: Aussiewen

Wed 13th Oct
Meal One 730am
1/2 cup of oats, 1/3 skim milk
1 choc whey protein shake
Meal Two 1030am
1/2 cup low fat cottage cheese
2 rice corn thins
1 Choc whey shake
Meal Three 130pm
Chicken breast, 1/2 cup brown rice and 1/2 cup green veges
Meal Four 430pm
1 Choc whey shake
5.00pm Weights 12/10/6
Quads, Delts, Back
Smith Machine Squats
Leg Press Machine
Leg Extension Machine
Dumbbell Shoulder Press
Lateral Raises
Up-right rows
Wide Grip Pulldowns
Dumbbell Rows
Seated Cable Rows
Meal Five 730pm
Chicken breast with lemon and garlic and green veges
1 teaspoon of natural peanut butter


Posted by: M.J.H.

Diet looks great Wendy. I am a little curious though about your training, actually. You're training quads, delts, and back together? That seems like an awful lot in one session, and not only that they're not really musclegroups you usually see paired up. Is there a reason for this?


Posted by: JLB001

Wendy...I got booted when we were talking. Then had to live to get Craig at the airport. Catch me tomorrow afternoon our time, not sure if that is your morning?


Posted by: gwcaton

Hi Wendy


Posted by: gwcaton

Sup Wendy ?


You haven't posted in awhile


Posted by: PreMier

Yea, where are you?


Posted by: Rissole

Hey Aussie babe How are ya?? I was gonna ask if you wanted to workout together sometime but then i saw your man


Posted by: Aussiewen

Quote:
Originally Posted by PreMier
Yea, where are you?
Yup im still here lol


Posted by: Aussiewen

Quote:
Originally Posted by Rissole
Hey Aussie babe How are ya?? I was gonna ask if you wanted to workout together sometime but then i saw your man
Ha ha he's not my man


Posted by: Rissole

Then we MUST.... workout.... ahem... *cough* *cough*.....


Posted by: gwcaton

Hi Wendy

Nice to have you back !


Posted by: Rissole

How was your weekend, nice to have some good weather for a change hey...?



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