KETO'ING AND LOVING IT
Well 7 full days since I started our 100% Keto diet, and I have lost exactly 1 kg in fat...
So Im really happy about that. Visually it appears to have worked a treat too. This nutrition plan works so good for me, and Bee is getting used to it now too and hasnt had any low energy problems this time around. I figure once you accept that fact that even a molecule of a carb is out of the question, then all is good.. You just get on and do what you have to do, and that is suffer in silence and diet.. However once again I say it is not easy...Im mentally tough and stubborn and enjoy bossing my own head around too so I find it relatively easy to continue with hard out plans. Its difficult I know for newbie dieters who are in the mindset that cutting down from 2 Tim-Tams to none at morning tea is dieting hard but contest dieitng is another game altogether. When the threat is there to actually stand on stage in a couple of pieces of cloth in front of 300+ people, and be haunted by photos + videos forever, you do the hard yards and do the hard yards harder than anybody else out there.
So what I am getting at is you either place your focus on what you are not having and be totally miserable, or focus on how the body is working and get on with the fat loss.. Full stop..
Getting back to the actual diet plan, I recorded my weight after 4 days of no carbs, very high protein, only 2 cardio sessions and 4 weight training sessions, and living on egg whites, fish, some steak , some nuts, little peanut butter and I had lost 400grams and 3 full days later 1kgs!!!!!... So I was wanting to average 100grams per day but I beat that, but I know the fat loss definately wont stay that high so Im not getting too excited...
Why do keto as opposed to low carb high protein
The best thing about this plan is for me there is no tiredness and no cravings - yet anyway.... Its hard to put across to people that the cravings only come from having carbs in the first place. Even minimum carbs can send your G.I. levels crazy so by having none, there are no sudden spikes followed by drops. Makes your energy levels and moods very level. That to me is the most positive advantage of the keto plan. The other advantage is the good drop in weight.. You feel lighter, and more energetic at this early stage of the diet, and definitition is improved. Please note that the reason why I have so much energy however is because my bodyfat is not low enough yet for it to really affect me... Ask me in another couple of weeks maybe and I could well say Im dying right now.. lol.
Higher than normal sodium levels.
The only drawback I find is my sodium intake is much higher cos of the amount of egg whites and fish, compared to chicken and protein shakes I noramlly have which means that at the moment I can hardly slide my ring of my finger, but my legs and abs are getting more definition..
On this plan I am having 1 cup of egg whites for 2 meals so for 10 egg whites I am consuming 580mgs of sodium per meal compared to 130mgs of sodium in 200grams of cooked chicken breast that I would normally have..
Along with the egg whites I am also having 300 grams of fresh fish so snapper has 99mgs per 100grams. Add my protein shake 145 mgs x 2 and 1 tbsp of peanut butter. So have a look at the figures below. I generally try to keep my sodium levels between 1000 and 1500 during my last half of contest prep and up to 2000 off season. During the decarb week I drop out all fish and eggs and protein shake and stick to the chicken which keeps me to the 1000mgs and all is sweet with definition.
Egg whites x 2 meals = 1160 + Fish x 1 meal = 300mgs + Protein shake x 2 meals = 290 mgs + peanut butter x 2 serves = 60mgs =
A total of 1810 mgs..
So just trying to help you to understand the effects higher sodium has on me and alot of other females too, and guys..
Now if I were to change to 3 of my meals to chicken breast, and 2 x protein shakes and peanut butter, I would then be closer to my 1000 easy but the calories will total up to much higher than with the egg whites and fish, so to keep the calories lower, I am putting up with a little more fluid than I would normally have . I hope this helps explain this to you.. It is really important for the females as they hold more fluid during different times of the month so manipulating sodium levels can make huge differences to how much fluid your retain during that dreaded week.
The following link is a brilliant article regarding sodium for competitors. They state facts which I have always believed to be true ever since I began bodybuilding. People downplay the significance of sodium levels but to me it is important for a competitor who has a history of retaining fluid to do as much during the contest diet period to reduce fluid retention so they can see their weight loss progress through-out the journey. My level of defination all year round is important and I always tend to try to keep the foods which cause me to retain fluid to a minimum..
Well looking forward to blogging again later in the week with some progress pics..
Some of our meals the last few days - flavoured with dill and garlic
My gorgeous Caramel Creamy Eggs, BSc ones not Cadbury - video up on Youtube today of how to make this yummy carbfree breakfast treat
The title of this says it all. What doesnt Brigette do? McCathys hair is in Henderson Auckland.
I just cant describe how much I love my new hair extensions. They have given me a new lease of life and I love the length and the fullness of them... They have taken me from a 50+ something back to a 35+ someone..
I had been trying to get my hair to grow back to its normal length for some years now but with 22 years of dieting for comps, harsh diets, rough treatment from cardio every day to weight training, too frequent washing and just plain old age, it just wasnt growing. I had extensions a few years ago and decided it was time to give them a go again. Well I have never looked back. Six weeks later I am still loving them and actually find them so much easier to manage than my real normal hair. And thats the truth. I dont blow dry my hair anymore or use the straightners.. I just wash and leave.. Sometimes I dry them off if I am flying out to work but more often than not, I leave them.
I went back to McCathys Hair on Wednesday just to have them tended too just for a 6 week check up, and Birgette replaced a few that I had pulled out, but and they are now all set for another 6 weeks. Then I shall have a good conditioning treatment and the extensions taken out and repositioned back to nearer to the scalp.
I honestly would recommmend them to anybody whether short term or long term as they are for me.. I can see me still walking into see Birgette at 70 years still wanting my long blonde locks.. So send her a message, she is also amazing for any hair work, makeup and tanning.. Shes the bomb and just lives arounnd the corner to me.. How handy..
think before you speak! - or text i mean
Oh gosh dieting again.... Quite awhile ago I was asked by Naera Johnson if I would like to do a couples guest pose for the Annual bodybuidling comp they hold, as Bee and I were comtemplating gettting into shape and entering just for something to do, plus we want to do a couples photo shoot, so I hummed and haa'ed and said yes... kind of..
Over the weeks or months that followed Naera's awesome invite - we were doing it, then not doing it, then doing it again and then finally not.. Until Naera texted out of the blue asking me if we were doing it.. I texted her back saying "Yes"!! then the reality struck..
Yikes, it was a scary moment thinking of fat to lose, muscle to re-gain, food to not eat, drinksnot to drink, no more watching endless dvds on a sunday... back to pill popping, grumbly hungry tummies, daily runs, food scales, stadium stair bounding and extra gym sessions etc etc from that "YES minute" onwards. Was it too late to get out of it..... Yes!!!!
Keto to the rescue
So here Bee and I were knowing we had 8 weeks to diet. He had been dieting for a few weeks prior to me anyway just cos he wanted to lose some bodyfat but I have been kind of relaxed and was feeling pretty good for normal everyday life but definately not in a state where I could stand in front of 200-300 people shaking or pumping my goodies on stage.. So like i said, keto to the rescue. Ive always done pretty good on that diet plan anyway.. Keto means no carbs, not even a little crumb of them, so to me I find I get no cravings at all, in fact I have very little appretite cos carbs are my thing and if I cant have them then I want nothing... But like we do in our sport, we just have to bite the bullet and get down to it.
So my diet looks like this, im not telling you quantities cos I dont want any of you doing it without knowing what your doing properly so if you want to Keto you have to learn from someone properly ok
Breakfast - egg whites, with the choice of water or more egg whites if your hungry..
Morning tea - BSc Hyroxyburn protein shake - Rocky Road, and on a high fat day, protein shake and almonds
Lunch - yummy chicken breast and beans
Afternoon tea - BSc Hydroxy burn Protein shake again and caramel flavour of course
Dinner - fish, egg whites or chicken or salmon steak on a good day
And that it is - nothing more, nothing less, and definately nothing super yummy
I do get hungry but not too badly but I would kill anybody for a massive bowl of rice with protein powder in it..... I crave it more so than my oats and protein powder and cravings for them are pretty strong. They are my 2 most favourite meals of all..
I dont even mind not having our usual $60.00 worthh of sushi on a saturday or my vodka or wine (and no I dont have a drinking problem) but my withdrawals from gluggly rice are pretty strong. I dream about gluggy rice every night ( I think Bee gets a little concerned about my night time noises and he frequently asks me who Im dreaming about rather than inquiring about SunWhite or Uncle Bens.. And Pinterest - wow my Yummy food and drinks board is getting out of control..... It has everything pinned on it that I would never cook or drink normally so why do I drool over them now.. lol.
Anyway back to my biggest weakness - the rice, I havent even cooked any for Jordan for 3 days, not cos I cant stand seeing it ofr smelling it, but cos if he doesnt clean up the bowel in one sitting then he will get a hiding from me for not appreciating the fact that he is allowed unmeasured quanties of rice that Im not allowed.. Im sure you understand even if he doesnt.
got it GOING ON MENTALLY
So mentally, honestly I have it all together. The diets going good, the bodies semi ok, I know how I want to look so that is in my control so I just have to take each day as it comes and work as hard as I can on a daily basis. I have always said go to bed knowing you have done the best possible on that given day... whether that is in regards to food, exercise, or unexpected problems you have had to overcome.... If not then you need to have a brilliant bout of sex before sleeping and that will make up for any daily downfalls .
A few dieting necessities
What I cant do without is my bike.... My dads bike from long ago, which has now been brought up from out of the garage and is back in the lounge waiting for me to burn some calories on.. It used to be called the Mother F.... but recently while tucked away in the garage it has just been called "Dads Bike" but Im sure when I get finally get back on it this weekend, it will be called the M....F..... bike again.
My supps cupboard is overflowing which is awesome cos all the tablets fill me up more. I have L Carnitine, Triandrobol, and my preworkout K-Os which gets me through my workouts..
I have to have this rave - the routine is in my head - and looks fabulous.. Like I said above it involves a bunch of us so we have abit of work to do, but it will be worth every minute of practice. Im really looking forward to it hugely.
Tomorrow I have a busy work day. We have a posing practice session with my clients who are doing contests soon, and we have Gary and Wendy from Evolution systems coming along.. They are helping my clients with any questions etc regarding NABBA/WFF competitions. Im really looking foward to that.Well team, I shall get back to you next week after having a few more rice free days, and possibly another weigh in and you can look forward to a video that Bee and I will be posting of my caramel creamy eggs.... BSc flavoured ones of course. Oh check on my Pinterest page for foodie ideas that most of you cannot eat... also motivating pics on boards like my Bodies to Inspire.. My Pinterest Link is on my homepage next to the FB link and Twitter Link. Luf and muscles - JO.
Another easy way to cook chicken breast.. I often pop this into the oven while I am at work. I firstly prehead the oven to a high temp, add the chicken then turn the oven OFF. It is always cooked perfectly by the time I get home a couple of hours later.. tender as...
Here I have drizzled my chicken breast with honey mustard and sprigs of fresh rosemary. Not a fan of spicy food, I do that option for Bee. Bees is topped with a spicy chicken powder and thai chilli sauce.. Wrap the chicken tightly and cook....
Here is a no carb high protein gorgeous meal which can be included in your Keto diet plan.. I have 200 grams of salmon cooked in a non stick pan, and a spinach salad - chopped tomato, 1/2 a sliced orange, scattering of sliced stuffed olives and 16 wanuts per serve ... Take away the orange and this meal fits perfectly into your Keto plan
plus this meal takes less than 10 mins to russle up.. No excuses to not eat well and love your food.. Enjoy
Everybody knows my strong relationship with BSc... BSc have been my sponsor for years now. While I have grown as an athlete with BSc, I have also grown so dependent on their products that I would buy the range even if I were not sponsored by them.. My most favourite product is the BSc HyrdoxyBurn Pro along with my other normal supps, triandrobol which improves my strengh and muscle mass, K-OS, L glutamine, protein bars etc etc, .. The Hydroxy burn Pro has everything in a powder that I need and more - jeez I would fight a crowd of punk rockers to get to a bucket of caramel. I always state the happiness of my home enviroment depends on how much protein powder I have left in my bucket. As it diminishes, so does the atmosphere of the home.. The taste is absolutely devine plus it has a fat burner in it so it can help me burn fat while Im enjoying my favourite foods based with the powder - rice puddings, protein pancakes, egg custards etc. .. I am a sweet tooth person but having my caramel protein 2-3 times per day wards of any other cravings.. No need for bounty bars or condensed milk any more.
Anyway this isnt all about me.. BSc is a huge up and coming company which I am so proud to be part of. The range of supplements is growing hugely and during my few of years of sponsorship, the range has increased tenfold. You can find BSc products on almost every online supplement store in NZ.. If you cant find it, then dont settle for anything less - just google it or write to us and we can tell you the nearest to you or the available online stores
On another note, the compression gear is absolutely incredible and Im pleased to say that whenever I wear it to the gym to or promotional events, I get brilliant feedback. I have just gifted a full set to my boyfriend Bee and my son Brad. I know Jordie will be asking for it next..
Now if you didnt know already, Michael Kingsnorth is at the top of BodyScience NZ - well he is Bodyscience NZ. Mike is a IFBB Professional Bodybuilder who walks the walk, talks the talk and definately knows his stuff - hes got it going on in all ways.. His nutrition knowledge is incredible, and on the rare occasion if anything baffles him, then he will source the answer.. Mike strives to help customers to ensure full satisfaction and results with BSc products. We have now Johanna Mountford on the team with us who is doing great things for BSc. She is at the top level in NZ amateur Figure Competition and is a great role model for all who know her.
Getting back to Mike, he is currently working very hard in getting BSc into outlets all around NZ, including even some cafes.. BSc New Zealand sponsors bodybuilding events in, sponsors the league and now the MMA here in Auckland which we attended last weekend and promoted BSc.
Keep an eye on Mikes BSc facebook page and enjoy staying up to date with promos, specials, tips and product information plus snippets of what Mike, Johanna Mountford and myself are up to.
My latest facebook friend is not only a facebook friend but a very close friend of mine for around 15 years.. I remember Mike being a young teen riding by me on a bike while I was out running... Then we ended up working together, training together and growing old together, as friends that is.. We have both supported each other in our sport and our lives and Im proud to say that Mike has been hugely sucessful in his sport and his career... His training technique is hard and proven, with every one of his competitors coming in hard and 100% prepared...
Mike was probably one of chch's biggest losses during earthquake time.. He took off over to the Gold Coast with Julie to set up a personal training business and her Beauty business. He has the pleasure of working outdoors in the Gold Coast sun. Im so jealous..
So Mike has just started his business facebook page which will keep you focused and if your lucky you may get to be a friend on his personal page.. Your in for a few laughs with that one.. Enjoy following his journey.. Hopefully he will be announcing very soon that he will be competing again..... Maybe then I will follow suit..
Well its contest time again.. This time the NABBA Asia Pacific and Auckland Champs
Prejudging, 1pm $15
Finals, 6pm, $25
Come visit Bee and I at the BSc stand on Saturday night.. The prejudging begins at 6pm but Bee and I will be there at 5pm for tastings of some of our amazing product and to give you some good advice on our supplements... Im going to be promoting the awesome products that I use and Bee is also an expert on BSc and goes mad on the
K-Os and the Aminobol so you can come and hear his rave on those products among alot of others... Remember to bring plenty of cash to purchase the BSc Protein Bites - man they are scrummy with a coffee for morning or afternoon tea..
Johanna Mountford, our newest Sponsored Athlete is competing so watch her take this one away.... She is the best of the best... as all BSc athletes are..
Looking so forward to seeing our friend Denver compete for the first time.. What a wicked body! Bee has been helping Denver with his posing and
contest prep and I have just helped tweak his diet for his first contest. Then we have Micky Dolan, another of our friends with a wicked body.. The talent in this event is going to be pretty spectacular.
Ok come and check us out.. Im off to eat my Rice pudding flavoured with my yummy BSc Hydroxy Burn Powder.... see you all there...
Just a quickie to say - Well Im back to dieting.. Now not 100% competition dieting but keeping an eye on my carbs etc and I just may start doing a little bit of cardio again.
I have been pretty slack, or pretty fortunate, however you look at it, to not have to do cardio at present.. I love my running but I have been getting tied up with work of an eveing and not getting any done... shame.. but now I can probably force myself to get out through the park 2-3 times per week.
Lots has been going on lately.... Work is busy busy.. Life has been awesome... Happy in work, training, loving and life in general. Getting out alot socially and resting up alot when needed..
Just wanting to say congrats to some of my clients who have worked so damn hard lately, Patrick, Lou, Moe to name a few... You all make me happy to train you and your happiness is reward for all your hard work.
Have some amazing clients in training for the Pan Pacifics in August.. So watch out for updates on some of them.. I have had some wonderful weight loss clients as well so pics coming this week...
Im back into blogging.. Look forward to it.. xxx
Now you all know Lisa from her previous blogs on my site.. I'm very proud of Lisa.. She is doing so well dieting down for the new physique class over in the States and she is looking better than ever. Plus she is doing a wonderful blog with video entries and some brilliant pics on her facebook pages.
Check her out on her facebook page