Aussiewen's Journey to Leanness

Aussiewen · 09-27-2004, 05:33 PM

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

Aussiewen · 09-27-2004, 05:38 PM

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

BritChick · 09-27-2004, 05:40 PM

How's it going Wendy?

Aussiewen · 09-27-2004, 05:54 PM

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

Aussiewen · 09-28-2004, 05:29 PM

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

Aussiewen · 09-29-2004, 06:35 PM

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

PreMier · 09-29-2004, 06:38 PM

Aussiewen · 09-30-2004, 06:58 PM

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

M.J.H. · 10-02-2004, 03:12 PM

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?

unreal_1 · 10-04-2004, 05:13 AM

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

Aussiewen · 10-04-2004, 05:45 PM

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

Aussiewen · 10-05-2004, 06:11 PM

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

Aussiewen · 10-05-2004, 06:12 PM

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

M.J.H. · 10-07-2004, 01:59 AM

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

Aussiewen · 10-10-2004, 06:05 PM

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!

gwcaton · 10-10-2004, 06:17 PM

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

JLB001 · 10-10-2004, 06:57 PM

Just stop by to say holaaaaaaaaaaa!!!

BritChick · 10-10-2004, 09:01 PM

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.

Aussiewen · 10-10-2004, 09:46 PM

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

Aussiewen · 10-10-2004, 09:47 PM

Quote:

Originally Posted by JLB001

Just stop by to say holaaaaaaaaaaa!!!

Hello there! How ya doin?

Aussiewen · 10-10-2004, 09:48 PM

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

JLB001 · 10-10-2004, 09:48 PM

Good and you??

Aussiewen · 10-10-2004, 10:51 PM

Quote:

Originally Posted by JLB001

Good and you??

Could be better. Bit down in the dumps

JLB001 · 10-10-2004, 11:07 PM

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

Aussiewen · 10-12-2004, 05:39 PM

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

M.J.H. · 10-13-2004, 07:20 PM

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?

JLB001 · 10-13-2004, 09:43 PM

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?

gwcaton · 10-14-2004, 07:54 AM

Hi Wendy

09-27-2004, 05:33 PM	#31
Aussiewen Lushbod Join Date: Sep 2004 Location: Sydney, Australia Posts: 62 Photos: 8	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com 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

09-27-2004, 05:38 PM	#32
Aussiewen Lushbod Join Date: Sep 2004 Location: Sydney, Australia Posts: 62 Photos: 8	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 Last edited by Aussiewen : 09-28-2004 at 05:20 PM.

09-29-2004, 06:35 PM	#36
Aussiewen Lushbod Join Date: Sep 2004 Location: Sydney, Australia Posts: 62 Photos: 8	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 Last edited by Aussiewen : 09-29-2004 at 09:35 PM.

09-29-2004, 06:38 PM	#37
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,013 Photos: 1
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

09-30-2004, 06:58 PM	#38
Aussiewen Lushbod Join Date: Sep 2004 Location: Sydney, Australia Posts: 62 Photos: 8	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 Last edited by Aussiewen : 09-30-2004 at 11:07 PM.

09-27-2004, 05:40 PM	#33
BritChick Senior Member Elite Member Join Date: Mar 2004 Location: BC Canada Posts: 5,454 Photos: 7	How's it going Wendy?

09-28-2004, 05:29 PM	#35
Aussiewen Lushbod Join Date: Sep 2004 Location: Sydney, Australia Posts: 62 Photos: 8	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

10-02-2004, 03:12 PM	#39
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	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?
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

10-04-2004, 05:13 AM	#40
unreal_1 Registered User Join Date: Sep 2004 Posts: 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
unreal_1 Registered User Join Date: Sep 2004 Posts: 1

10-04-2004, 05:45 PM	#41
Aussiewen Lushbod Join Date: Sep 2004 Location: Sydney, Australia Posts: 62 Photos: 8	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

10-05-2004, 06:11 PM	#42
Aussiewen Lushbod Join Date: Sep 2004 Location: Sydney, Australia Posts: 62 Photos: 8	continued: 430pm 1 protein shake 730pm Chicken breast with salad and 1 small potato 830pm 1 protein shake with skim

10-05-2004, 06:12 PM	#43
Aussiewen Lushbod Join Date: Sep 2004 Location: Sydney, Australia Posts: 62 Photos: 8	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

10-07-2004, 01:59 AM	#44
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Diet and training is looking good Wendy, hang in there! Stick it out and you'll definitely be glad that you did.
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

10-10-2004, 06:05 PM	#45
Aussiewen Lushbod Join Date: Sep 2004 Location: Sydney, Australia Posts: 62 Photos: 8	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!

10-10-2004, 06:17 PM	#46
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	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
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

10-10-2004, 06:57 PM	#47
JLB001 I see YOU!! Elite Member Join Date: Nov 2003 Location: Houston Posts: 8,293 Photos: 5	Just stop by to say holaaaaaaaaaaa!!!
	"When you get to the end of your rope, tie a knot in it and hang on."

10-10-2004, 09:01 PM	#48
BritChick Senior Member Elite Member Join Date: Mar 2004 Location: BC Canada Posts: 5,454 Photos: 7	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.

10-10-2004, 09:48 PM	#52
JLB001 I see YOU!! Elite Member Join Date: Nov 2003 Location: Houston Posts: 8,293 Photos: 5	Good and you??
	"When you get to the end of your rope, tie a knot in it and hang on."

10-10-2004, 11:07 PM	#54
JLB001 I see YOU!! Elite Member Join Date: Nov 2003 Location: Houston Posts: 8,293 Photos: 5	Oh don't be! Life is short to be bummed out.
	"When you get to the end of your rope, tie a knot in it and hang on."

10-12-2004, 05:39 PM	#55
Aussiewen Lushbod Join Date: Sep 2004 Location: Sydney, Australia Posts: 62 Photos: 8	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 Last edited by Aussiewen : 10-12-2004 at 10:41 PM.

10-13-2004, 07:20 PM	#56
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	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?
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

10-13-2004, 09:43 PM	#57
JLB001 I see YOU!! Elite Member Join Date: Nov 2003 Location: Houston Posts: 8,293 Photos: 5	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?
	"When you get to the end of your rope, tie a knot in it and hang on."

10-14-2004, 07:54 AM	#58
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Hi Wendy
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005