GAME DAY

6:30am
1/4 cup dried oats and 3 egg whites

8:00am travel to ONWC for:
- posing practise and walking
- coat of jan tana by Nalini
- make up and hair by Jessie Cassidy

OFF WE GO TO THE COMP for Pre stage warm ups and then hit the stage at 12

I will be snacking every 15 minutes on:
- almonds
- eggs
- sweet potato
- chicken

sip on pedia light just like a baby!

last day: Food Log

6:30am
1 cup dried oats
3 egg whites

9:00am
5 oz sweet potato
3 oz chicken

11:30am
5 oz sweet potato
3 oz chicken

2:00pm
5 oz sweet potato
3 oz chicken

5:00pm
5 oz sweet potato
3 oz chicken

7:30pm
1 banana
handful almonds

9:30pm
few pieces of sweet potato and chicken

WATER CONSUMPTION:
250ml finished at 12:00pm

Last Day: Prep Time

Shower of spray tan and blow dry hair

2 coats of Jan Tana Cream

off to registration tonight at 7pm and then movie night with the boy before i crash with no WATER!

2 days to go: Food & Water Log

6:30am
1 cup oats: oven baked to get water out
3 egg whites

9:30am
5 oz sweet potato slices (baked to get water out)
3 oz chicken

11:30am
5 oz sweet potato
3 oz chicken

2:00pm
5 oz sweet potato
3 oz chicken

5:00pm
5 oz sweet potato
3 oz chicken

7:30pm
5 oz sweet potato
3 oz chicken

Wate consumption: 500ml
coffee black consumption: 500ml

2 days to go: Prep Time Begins

Hair dyed and cut yesterday...

TODAYS LIST:

Pedicure & exfoliate  all ready for my spray tan at 2pm

Then its off to ONWC for my shilac Manicure with Nalini.
and Posing / walking practise
Followed by movie time, and cooking tomorrows batch of food.

3 days to go: Food Log

6:30am
6 egg whites
broccoli and spinach
1 tbsp mac oil

8:30am
5 oz chicken
1 tbsp mac oil
broccoli and spinach

11:30am
5 egg whites
2 whole eggs
broccoli and spinach

2:00pm
4 oz chicken
1 tbsp almond oil
broccoli and spinach

5:00pm
5 oz turkey
2 tsp walnut oil
broccoli and spinach

7:30pm
5 oz chicken
2 tsp walnut oil
broccoli and spinach

Water intake: 2 Litres
LAST DAY OF DEPLETION.... BRING ON THE CARBS TOMMOROW MORNING!

3 days to go: Training Log Part 1 and 2

last walk: boyfriend takes me on a sunrise walk on the lake
5:30am
45 minutes (BEAUTIFUL)

9:00am
1 hour circuit training at Good Life gym to pump some blood into my depleted body.

4 days to go: Food Log

7:30am
6 egg whites
1 tbsp almond oil
broccoli and spinach

10:00am
5 oz chicken
1 tbsp mac oil
broccoli and spinach

11:45am
4 oz tilapia
1 tbsp almond oil

2:45pm
4 oz chicken
1 tbsp walnut oil

5:00pm
5 oz tilapia
2 tsp walnut oil
broccoli and spinach

7:00pm
4 oz turkey
1 tsp walnut oil
broccoli and spinach

4 days to go: Training Part 2

1 hour circuit training at
Good life Gym

4 days to go: Training Part 2

1 hour circuit training at
Good life Gym

4 days to go: Training Log 1

7:00am
45 minutes of cardio
3.5 speed, incline 12.5

5 days to go: Food Log

6:45am
6 egg whites
broccoli & spinach
1 tbsp almond oil

9:00am
3 oz tilapia
broccoli & spinach
2 tsp mac oil

11:30am
5 egg whites
1 whole egg
broccoli and spinach

2:00pm
4 oz turkey
1 tbsp walnut oil
broccoli and spinach

5:00pm
3 oz chicken
2 tsp mac oil
broccoli and spinach

7:30pm
4 oz turkey
1 tbsp mac oil
broccoli and spinach

WATER CONSUMPTION: 4 L
added salt to meals.
had 2 coffees: 1 at 7:30am, another at 9:30am and 1/2 of one at 12pm

5 days out: Training Log Part 2

CIRCUIT TRAINING 1 Hour

Reps of 12
Leg Press @ 60
Adductor @ 35
Abductor @ 35
Leg Extension @ 35
Leg Curl @ 35
Seated Row @ 50
Chest Press @ 60
Wide Lat Pull Down @ 50
L sits
Back Extension
Incline Bench Ab Curl

Completed 4 rounds fully in the hour

5 days out: Training Log Part 1

6:00am
Cardio before meal
45 minutes
Treadmill 3.5 speed, incline 12.5

Ab routine x 2 rounds

Posing and walk practise

6 days out: Food Log

7:30am
5 egg whites
1 whole egg
broccoli and spinach
1 tsp mac oil

10:00am
5 oz chicken
broccoli and spinach
1 tbsp walnut oil

12:00pm
5 egg whites
2 whole eggs
broccoli and spinach

2:45pm
5 oz chicken
broccoli and spinach
1 tbsp almond oil

5:30pm
5 oz tilapia
broccoli and spinach
1 tbsp almond oil

8:30pm
5 egg whites
broccoli and spinach
1 tbsp mac oil

ADDED SALT TO MEAL
CONSUMED 6 L OF WATER!!!

6 days to go: Training Log Part 2

4 x 8 preacher curl @ 20lbs
4 x 6 standing bar curl @ 65pounds
4 x 10 standing pull down @ 4 plate
4 x 10 seated press @ 4 plate

45 minutes of cardio
Treadmill 3.5 speed Incline 12.5

Posing and walk practise

6 days to go: Training Log Part 1

7:00am
45 minutes of cardio
3.5 speed
Incline 12.5

7 days out Food Log

7:30am
6 egg whites
2 whole eggs
broccoli and spinach

10:00am
5 oz tilapia
1 tbsp almond oil
broccoli and spinach

12:15pm
5 egg whites
1 tbsp mac oil
broccoli and spinach

2:30pm
5 oz chicken
1 tbsp mac oil
broccoli and spinach

5:00pm
5 oz tilapia
1 tbsp walnut oil
broccoli and spinach

8:00pm
5 oz tilapia
1 tbsp almond oil
broccoli and spinach


Water consumption today: 3.5 Litres & 2 coffees black of course

7 days out: Training Log part 1 & 2

6:30am
45 minutes cardio
treadmill 3.5 incline 12.5

5:30pm... in the gym alone on a saturday night
4 x 10 wide bar pull down @ 6 plate
4 x 10 seated row @ 200lbs
4 x 10 deadlifts @ 105pounds
4 x 10 cable cross @ 6 plate

45 minutes treadmill
speed 3.5 incline 12.5

posing and walk practise

8 days to go: food Log

6:30am
5 egg whites
broccoli and spinach
1 tbsp almond oil

9:00am
5 oz tilapia
1 tbsp mac oil
broccoli and spinach

11:30am
2 eggs
5 egg whites
broccoli & spinach

2:00pm
5 oz turkey
broccoli and spinach
1 tbsp almond oil

5:00pm
5 oz chicken
1 tbsp mac oil
broccoli and spinach

8:00pm
5 oz chicken
1 tbsp almond oil
broccoli and spinach

8 days to go: Training Log Part 2

4 x 20 squats
4 x 10 back squats @65pds
4 x 10 leg curl at 80 pounds
4 x 10 leg extension @ 110pounds
3 x 15 calf raises singles

45 minutes of cardio
treamill 3.5 speed / incline 12.5

8 days to go: Training Log Part 1

5:45am
Cardio on the treadmill before food
45 minutes
level 3.5 incline 12.5

Thanks to Chris Robertson for the encouragement and support in the gym this early!!!

9 days to go: Food Log

7:30am
5 egg whites
broccoli and spinach
1 tbsp almond oil

10:00am
5 oz tilapia
1 tbsp mac oil
broccoli and spinach

12:00pm
5 oz tilapia
1 tbsp mac oil
broccoli and spinach

2:30pm
5 oz chicken
1 tbsp walnut oil
broccoli and spinach

5:00pm
5 egg whites
2 whole eggs
broccoli and spinach

8:00pm
5 oz tilapia
1 tbsp almond oil
broccoli and spinach

9 days to go: Training Session 2

chest day:
Dumbell chest press @ 35pounds
12, 8, 6, 6

Flies @ 15 pounds
4 x 10

Chest Folds
4 x 12 @ 10 pounds

45 minutes of cardio
treadmill incline 12.5 speed 3.5

9 days to go: Training Log Session 1

session 1:
6:45am
Cardio session before breakfast
45 minutes Power walking outside trail.

10 days to go: Food Log

after my cardio session....

7:00am
6 egg whites
spinach and broccoli
1 tbsp mac oil

9:30am
5 oz chicken
1 tbsp mac oil
broccoli and spinach

12:00pm
5 egg whites
2 whole eggs
broccoli and spinach

2:30pm
5 oz chicken
1 tbsp almond oil
broccoli and spinach

5:00pm
5 oz turkey
2 tsp walnut oil
broccoli and spinach

8:00pm
5 oz chicken
1 tbsp walnut oil
broccoli and spinach


First day out of 10 completed... without carbs or condiments... makes for one hungry little bunny... off to bed to do cardio before my first meal again tomorrow... these next 9 days are going to be a true test of will power and strength! couldn't do it without the king loving support i have from my boyfriend, family and friends. Love you all. THANK YOU

10 days to go: Training Log

6:30am
45 minutes on treadmill
incline: 12.5
speed: 3.5

abdominal routine x 2 rounds
med ball sit up 2 x 10
GHD sit up 20
roman chair 2 x 12
rope pull down 2 x 10


posing & walk practise

11 days to go: Food Log

7:00am
6 egg whites
broccoli and spinach
1 tbsp mac oil

9:30am
1/2 cup oats
5 oz chicken with broccoli and spinach

12:00pm
5 oz tilapia
6 oz sweet potato
broccoli and spinach

3:00pm
5 oz chicken
3 oz sweet potato
broccoli and spinach

6:00pm
5 oz tilapia
broccoli and spinach
2 tsp walnut oil

8:30pm
4 oz turkey
broccoli and spinach
1 tbsp walnut oil

11 days to go: Training Log

12:00pm
preacher curl @ 20lbs 4 x 8
bicep bar curl @ 65lbs 4 x 6
standing bar pull downs 4 x 10 @ 4 plate
seated press @ 3 plate

45 minutes of cardio
incline 12.5
speed 3.5

posing and walk practise 15 minutes

12 days to go: Food Log

6:30am
1/2 cup oats
5 egg whites

9:00am
3 oz turkey
6 oz sweet potato
broccoli and spinach

11:30am
5 egg whites
1/2 cup oat bran

2:00pm
3 oz turkey
4 oz sweet potato
broccoli and spinach

5:00pm
3 oz chicken
broccoli
1/4 cup oats

8:00pm
4 oz turkey
1 tbsp mac oil

12 days to go: Training Log Session 1

9:30am
4 x 20 air squats
4 x 10 back squats @ 65lbs
4 x 12 leg curl @ 70lbs
4 x 12 leg ext @ 100lbs
3 x 15 calf raises singles

2 rounds of ab routine:
2 x 10 14lbs ball curl
20 GHD
2 x 12 roman chair incline
20 Rope curls

13 days out: Training Log

lateral raises 4 x 10 @10lbs
DB shoulder press 4 x 8,8,7,6 @30lbs
upright row 4 x 8,7,7,7 @ 50lbs
bent over raises 4 x 12 @ 65lbs
bent over kick backs 4 x 12 @10lbs

40 minute walk on treadmill
3.5 speed incline 12.5

13 days to go: Food Log

6:30am
7 egg whites
broccoli and spinach
1 tbsp mac oil

9:00am
5 oz turkey
broccoli and spinach
1 tbsp walnut oil

11:30am
5 egg whites
1 whole egg
broccoli and spinach

2:00pm
5 oz chicken
1 tbsp almond oil
broccoli and spinach

5:00pm
5 oz tilapia
1 tbsp almond oil
lettuce, courgette, mushroom and onion

8:00pm
5 egg whites
1 whole egg
broccoli and spinach

14 days to go: Food Log

7:30am
5 egg whites
spinach and broccoli
1 tbsp mac oil

9:50am
5 oz tilapia
broccoli and spinach
1 tbsp almond oil

12:00pm
5 egg whites
broccoli and spinach
1 tbsp mac oil

2:30pm
5 oz chicken
broccoli and spinach
1 tbsp mac oil

5:00pm
5 oz tilapia
1 tbsp almond oil
broccoli and spinach

8:00pm
5 oz tilapia
1 tbsp almond oil
broccoli and spinach

14 days to go: Training Log

6:30am
45 minutes of cardio
incline 12.5 speed 3.5km/h

Posing practise and walking 3:30pm

Abs routine x 2 rounds

max push up challenge: final score 57

15 days to go: Food Log

6:30am
2/3 cup quinoa
7 egg whites
broccoli and spinach

9:00am
5 oz tilapia
5 oz sweet potato
broccoli and spinach

11:30am
5 egg whites
2/3 cup oat bran

2:00pm
5 oz turkey
5 oz sweet potato
broccoli and spinach

5:00pm
5 oz chicken
1 tbsp mac oil
broccoli and spinach

7:30pm
5 oz chicken
broccoli
1 tbsp walnut oil
mushroom, onion and courgette on the BBQ!

* EXECUTIVE DECISION... CONDIMENTS NOW GONE!!

15 days to go: Training Log

4 x 10
wide lat pull downs
rows
deadlifts
cable pulls

16 days to go: Food Log

6:30am
7 egg whites
1 tbsp almond oil
broccoli & spinach

9:00am
5 oz tilapia
5 oz sweet potato
broccoli & spinach

11:30am
5 oz tilapia
2/3 cup oats

2:00pm
5 oz chicken
1 tbsp almond oil
broccoli & spinach

5:00pm
5 egg whites
2 egg eggs
broccoli & spinach

8:00pm
5 oz tilapia
1 tbsp almond oil
broccoli & spinach

16 days to go: Training Log Part 2

i some how found a burst of energy and decided to kill myself....
2 rounds for time:
15 kettle ball swings 30 pounds
10 burpee lateral jumps
10 thrusters
20 knees to elbow with ball
20 double unders
20 GHD sit ups

16 days to go: Training Log

4 x 10
dumbell shoulder press @ 25 lbs
dumbell chest press @ 25pds
flies @ 10pds
chest squeese @ 10 pds

40 minutes walking on the treadmill at 12.5 gradient speed 3.7km/h

17 days to go: Food Log

7:00am
7 egg whites
1 tbsp mac oil
broccoli and spinach

9:30am
5 oz chicken
1 tbsp almond oil
broccoli and spinach

11:30am
5 egg whites
2 whole eggs
broccoli and spinach

2:00pm
5 oz chicken
1 tbsp mac oil
broccoli and spinach

5:00pm
5 oz turkey
1 tbsp almond oil
broccoli and spinach

8:00pm
5 oz chicken
1 tbsp mac oil
broccoli and spinach

17 days to go: Training Log

cardio day:
45 minutes on treadmill incline 12 3.5 km

ab routine x 2

posing practise 15 minutes

18 days to go: Training Log

4 x 10

preacher curl 15lbs

standing bar curl 45lbs

cable press downs 3 plate

overhead presses 2 plate

40 minutes of cardio on treadmill

walk at 3.5 incline 12

posing and walk practise 15 minutes

18 days to go: Training Log

7:30am
7 egg whites
1 tbsp almond oil
broccoli and spinach

9:30am
5 oz chicken
broccoli and spinach
1/2 cup oats

11:30am
5oz tilapia
6 oz sweet poato
broccoli and spinach

2:00pm
5 oz chicken
4 oz kasava
broccoli and spinach

5:00pm
5 oz tilapia
1 tbsp oil
broccoli and spinach

8:00pm
4 oz turkey
1 tbsp mac oil
broccoli and spinach

19 days to go: Food Log

7:30am
1 cup oats
7 egg whites

10:00am
5 oz tilapia
6 oz sweet potato
broccoli and spinach

12:30pm
1/2 cup oat bran
5 egg whites

3:30pm
5 oz turkey
5 oz sweet potato
broccoli and spinach

6:00pm
1/2 cup oats (cold.. ahhh pretty gross)
3 oz chicken
broccoli

9:00pm
4 oz turkey
broccoli
1 tbsp almond oil

19 days to go: Training Log

Legs day:
4 x 10 squat
4 x 10 back squat
4 x 10 Leg Curl
4 x 10 Leg Ext

Press up day 3 challenge

ab routine x 2

20 days to go: Food Log

7:30am
7 egg whites
1 whole egg
broccoli and spinach
1 tbsp mac oil


10:00am
5 oz beef
1 tbsp walnut oil
broccoli and spinach

12:30pm
5 eggs
2 whole eggs
broccoli and spinach

3:30pm
5 oz chicken
1 tbsp almond oil
broccoli and spinach

6:00pm
5 oz tilapia
1 tbsp almond oil
broccoli and spinach

9:00pm
5 egg whites
broccoli and spinach

11:30pm
1 tbsp almond oil
protein shake

20 days out: Training Log

4 x 10 tricep and delts
lateral raises
shoulder press DB
Upright rows
bent over raises
bent over kick backs

40 minutes cardio on treadmill 3.5 speed gradient 12km

21 days to go: Food Log

5:30am
1 cup quinoa
7 egg whites
broccoli and spinach

8:00am
1 cup oats
5 oz tilapia

11:00am
3 eggs
5 egg whites
broccoli and spinach

1:30pm
5 oz chicken
1 tbsp almond oil
broccoli and spinach

5:00pm
5 oz tilapia
broccoli and spinach
1 tbsp walnut oil

7:30pm
5 oz tilapia
broccoli and spinach

10:30pm
protein shake
1 tbsp almond oil

21 days to go: Training Log

day off

45 minutes of cardio
Treadmill 3.5 inline 12