Aussiewen's Journey to Leanness

Aussiewen · 09-19-2004, 08:17 PM

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

gwcaton · 09-19-2004, 08:25 PM

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 ?

BoneCrusher · 09-19-2004, 08:31 PM

Good luck on your journey!!!

Aussiewen · 09-19-2004, 08:33 PM

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 ?

BritChick · 09-19-2004, 08:45 PM

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!!!

Aussiewen · 09-19-2004, 10:42 PM

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!!!

Aussiewen · 09-20-2004, 06:25 PM

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

BritChick · 09-20-2004, 07:23 PM

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!

Aussiewen · 09-20-2004, 07:28 PM

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.

gwcaton · 09-20-2004, 08:24 PM

I'm a fan of the early morning workout.

Oh and nice Avi

Aussiewen · 09-21-2004, 07:23 PM

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

BritChick · 09-21-2004, 08:25 PM

Nice avi Wendy.

BoneCrusher · 09-21-2004, 08:30 PM

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!!

Aussiewen · 09-21-2004, 11:28 PM

Quote:

Originally Posted by BritChick

Nice avi Wendy.

Why thank you Kerry!

Aussiewen · 09-21-2004, 11:29 PM

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

Aussiewen · 09-22-2004, 11:20 PM

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

gwcaton · 09-23-2004, 10:03 AM

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..

Aussiewen · 09-23-2004, 09:43 PM

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!

Aussiewen · 09-23-2004, 09:51 PM

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

BritChick · 09-23-2004, 09:53 PM

You're doing great Wendy!

Aussiewen · 09-23-2004, 09:58 PM

Quote:

Originally Posted by BritChick

You're doing great Wendy!

thanks sweetie

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

BritChick · 09-23-2004, 10:14 PM

Do you know the macros for your diet?

Aussiewen · 09-23-2004, 11:06 PM

Quote:

Originally Posted by BritChick

Do you know the macros for your diet?

No I don't I'm sorry

Aussiewen · 09-26-2004, 08:16 PM

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

Aussiewen · 09-26-2004, 08:20 PM

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

Aussiewen · 09-26-2004, 08:26 PM

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

Aussiewen · 09-26-2004, 08:32 PM

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

09-19-2004, 08:17 PM	#1
Aussiewen Lushbod Join Date: Sep 2004 Location: Sydney, Australia Posts: 62 Photos: 8	Aussiewen's Journey to Leanness 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 Last edited by Aussiewen : 09-20-2004 at 06:19 PM.

09-19-2004, 08:25 PM	#2
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	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 ?
	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

09-20-2004, 08:24 PM	#10
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	I'm a fan of the early morning workout. Oh and nice Avi
	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

09-21-2004, 07:23 PM	#11
Aussiewen Lushbod Join Date: Sep 2004 Location: Sydney, Australia Posts: 62 Photos: 8	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 Last edited by Aussiewen : 09-21-2004 at 11:30 PM.

09-22-2004, 11:20 PM	#16
Aussiewen Lushbod Join Date: Sep 2004 Location: Sydney, Australia Posts: 62 Photos: 8	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 Last edited by Aussiewen : 09-23-2004 at 09:44 PM.

09-19-2004, 08:31 PM	#3
BoneCrusher Lift or Die Elite Member Join Date: Jul 2004 Location: Austin Texas Posts: 8,576	Good luck on your journey!!!

09-20-2004, 06:25 PM	#7
Aussiewen Lushbod Join Date: Sep 2004 Location: Sydney, Australia Posts: 62 Photos: 8	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

09-20-2004, 07:23 PM	#8
BritChick Senior Member Elite Member Join Date: Mar 2004 Location: BC Canada Posts: 5,449 Photos: 7	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!

09-21-2004, 08:25 PM	#12
BritChick Senior Member Elite Member Join Date: Mar 2004 Location: BC Canada Posts: 5,449 Photos: 7	Nice avi Wendy.

09-21-2004, 08:30 PM	#13
BoneCrusher Lift or Die Elite Member Join Date: Jul 2004 Location: Austin Texas Posts: 8,576	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!!

09-23-2004, 10:03 AM	#17
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	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..
	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

09-23-2004, 09:51 PM	#19
Aussiewen Lushbod Join Date: Sep 2004 Location: Sydney, Australia Posts: 62 Photos: 8	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

09-23-2004, 09:53 PM	#20
BritChick Senior Member Elite Member Join Date: Mar 2004 Location: BC Canada Posts: 5,449 Photos: 7	You're doing great Wendy!

09-23-2004, 10:14 PM	#22
BritChick Senior Member Elite Member Join Date: Mar 2004 Location: BC Canada Posts: 5,449 Photos: 7	Do you know the macros for your diet?

09-26-2004, 08:16 PM	#24
Aussiewen Lushbod Join Date: Sep 2004 Location: Sydney, Australia Posts: 62 Photos: 8	Day 5 - continued 730pm 1 vanilla whey shake egg white omlette - 3 egg whites 1 yolk and veges

09-26-2004, 08:20 PM	#25
Aussiewen Lushbod Join Date: Sep 2004 Location: Sydney, Australia Posts: 62 Photos: 8	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

09-26-2004, 08:26 PM	#26
Aussiewen Lushbod Join Date: Sep 2004 Location: Sydney, Australia Posts: 62 Photos: 8	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

09-26-2004, 08:32 PM	#27
Aussiewen Lushbod Join Date: Sep 2004 Location: Sydney, Australia Posts: 62 Photos: 8	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 Last edited by Aussiewen : 09-27-2004 at 06:29 PM.