tag:blogger.com,1999:blog-54295679066785874502024-03-13T16:25:56.756+11:00Fat go awayTracey Feegerhttp://www.blogger.com/profile/06572614867641127362noreply@blogger.comBlogger64125tag:blogger.com,1999:blog-5429567906678587450.post-71834279958090931202015-08-02T15:11:00.000+10:002015-08-02T15:11:02.666+10:00Sunday is supposed to be rest day<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Georgia, Times New Roman, serif;">So today was supposed to be rest day. Bah...!!! No needed to get out of the house and decided to do a cardio workout. Today I did my workout at Goodlife Fountain Gate. Got there nice and early 8.30- 9 (can't remember exactly what time) and did 20 mins on the stepper and 40mins walking on the treadmill - keeping my heartrate between 118 bpm and 128bpm. Supposed to be that fat burning zone for me so that is what I do. Don't know if it makes much of a difference but will stick at it. </span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">I actually burned about 400 cals in the workout - forgot to turn my monitor off when I had finished so ended up with over 500cals in total. Not bad seeing my weights workouts and cardio combined don't normally work out to be that much.</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">So nutrition. Today I had breakfast when I got home. A smoothie. Maxines Vanilla Burn Protein powder, 1 serve super greens, 1/2 cup frozen strawberries, 2 tablespoons steel cut oats, water. Was really nice. Might have to have that occasionally during the challenge. </span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">One of my goals for the challenge is to not having any cheat meals - or deviations from the meal plan. I am actually getting a dietitian to write up a proper meal plan for me using the Maxines products. The gorgeous Holly Baxter - whom I did my PT course with and is also won 3 Gold Medal at the World Championships in Dubai in Fitness Model novice and open. She is also an Alpha Cuts and Maxines sponsored Athlete. She is gorgeous. If you don't know who she is look her up on Facebook. Anyway - she is doing a plan for me for my goals - I have only told her my goals thus far. Might tell you all along the Maxines Challenge journey but it is kinda dorky.</span></div>
<br />Tracey Feegerhttp://www.blogger.com/profile/06572614867641127362noreply@blogger.com0tag:blogger.com,1999:blog-5429567906678587450.post-21745754509816185892015-08-01T11:57:00.001+10:002015-08-01T11:57:51.057+10:00Ready to go - Can I do this....???<div class="separator" style="clear: both; text-align: left;">
Firstly. Today. Shoulder day. Did a Massive session. My shoulders, arms and abs are all sore. Yes I probably didn't do too much abs but it is better than the small amount I have been doing. I felt pumped. Ready. </div>
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I have been using Alpha Cuts and just ran out today - can you believe that. I am yet to get my greedy little hands on the Maxines XT Burn which was released this week but all the stores in my area don't have it yet. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgu01aZxG0iP0X0HEeA0tMobv5ld77NdSn8Bu5mpeEty9K73eHJAjNp7GfeeC6mePdon48DNKmS-65vGBI8DAEtPLVBgFRsqHIeHup_QT3r2vY1D7v_INLwRx8sCttw9aYVzOax4oW52e4/s1600/010815.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgu01aZxG0iP0X0HEeA0tMobv5ld77NdSn8Bu5mpeEty9K73eHJAjNp7GfeeC6mePdon48DNKmS-65vGBI8DAEtPLVBgFRsqHIeHup_QT3r2vY1D7v_INLwRx8sCttw9aYVzOax4oW52e4/s320/010815.jpg" width="320" /></a></div>
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So in saying that - I went out and bought me some Betapump. Whoop whoop. Love this stuff but was dying to try the XT Burn. I guess I might have to alternate on days when I do get my hands on it. Here comes the Blue Tongue Bandit Squad - watch out Danni. LOL. </div>
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So I got myself ready for the next challenge. I have my preworkout. Woot. I have 10 weeks (approx) of Protein powder. The bag at the front of the picture below is nearly a full 1.25kg bag of vanilla from my 2.5kg box. I love the night time. I love making mug cakes with the protein powder. The mug cakes are a lot more filling (for me) than having a shake. Coz it has a cake consistency it fills you right up and you don't feel as hungry when going to bed. Of course, if you do what I do and drink at least one litre of water while watching TV of a night time (or whatever you do) then you shouldn't feel it as much. Of course - haven't been doing that at all lately. I actually am still 69.3kgs. Looks like I will be starting the next challenge on Monday 3rd August at that weight. We will see. Likelihood of me losing weight over the next couple of days are slim but that is okay. I have a good starting point.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj58ZE_jTByugrgp2Em0IamL8Pg7oXxKfoTxEAd3gD3k5cPg1J7yM8E2obpdTKrL7cod2yj5NN1kA0gU3SRuNzTdZaxnzmWumB_WvDlbWfjuv3pcuanpU9fs0UngrCdAQ0hUoCW0c7F_Mk/s1600/Maxines290715.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj58ZE_jTByugrgp2Em0IamL8Pg7oXxKfoTxEAd3gD3k5cPg1J7yM8E2obpdTKrL7cod2yj5NN1kA0gU3SRuNzTdZaxnzmWumB_WvDlbWfjuv3pcuanpU9fs0UngrCdAQ0hUoCW0c7F_Mk/s320/Maxines290715.jpg" width="320" /></a></div>
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4 weeks worth of protein bars. Um - probably not the way I eat them but you know. Better than a proper chocolate bar - right....!!!!! LOL.</div>
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Have a good one.</div>
<br />Tracey Feegerhttp://www.blogger.com/profile/06572614867641127362noreply@blogger.com0tag:blogger.com,1999:blog-5429567906678587450.post-66425951618913939422015-07-30T20:15:00.000+10:002015-07-30T20:15:16.208+10:00Big DisappointmentNo photo today. I did do a workout yesterday but considering I don't think anyone is actually reading this it doesn't really matter. Just putting my words out there I guess.<br />
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Big Disappointment....!!! Yes I am.....!!! I have been eating so badly lately that I have put on weight this week. I don't know what is wrong with me. I have no self control. I have been eating lollies. A piece of chocolate here - a piece there. Argh...!!! Weighed myself this morning. 69.3kg. Seriously. Nearly 4kgs since the last Maxines challenge finished. I know in the great scheme of things it isn't that much considering all my clothes etc still fit me fine but disappointing just to myself. I am getting a jelly belly again too. Bring on the next challenge I say. I really need to get back to it and stick with it. I need to be more accountable (again).<br />
That is all.Tracey Feegerhttp://www.blogger.com/profile/06572614867641127362noreply@blogger.com0tag:blogger.com,1999:blog-5429567906678587450.post-74594401558856182542015-07-27T18:15:00.001+10:002015-07-27T18:15:42.671+10:00Monday is leg day for me<div class="separator" style="clear: both; text-align: center;">
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First and foremost. OMG what was I thinking with the pursed lips in the right of the picture. Idiot I say....!!!! Seriously girl how stupid do you look. Hmmm anyway....!!!!</div>
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Check. Weight today was 68.7kgs. Eeeeekkkkk...!!! I did not want to jump on the scales - better to do today then jump on next Monday the first day of registration for the Maxines Shape up challenge and get a shock. But 3.1kgs is not bad considering the time between the challenge - of course it ain't good either. Suck it up and try and be good this week. Ahhh back to really bad eating habits again. Argh I could kick myself. </div>
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So for me today was Leg day. I did Chest & Triceps on Saturday and Back & Biceps yesterday. Am currently taking/drinking Alpha Cuts - fat burner. Nearly out so will be just in the nick of time for the Challenge to start. Am disappointed that Maxine's haven't got theirs available just yet. I want to try it out so desperately. I will get some Betapump too. Love the Blue Ice. Hmmm that blue tongue mayhem is calling (:P Danni LOL). </div>
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So today I did a few things but not too many things. I wanted to ease back in to it a little today - but here goes.</div>
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Today's workout:</div>
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Squat to sit - 20 reps x 4 sets</div>
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Superset: Good mornings x 20 (15kgs preweighted bar) with walking lunges 12ea leg - 4 sets</div>
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Superset: Hack squat with abbuctors x 4 sets. </div>
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Plank for time - 1min 5secs (need to work on that)</div>
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finished with 20mins steady state cardio. Told you it was easy. Easing back in to it. Easing back in to it baby. </div>
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Anyway was a good session and my hamstrings are sore so must have been a quality workout. </div>
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What did you all get up to today...???</div>
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See you tomorrow. </div>
Tracey Feegerhttp://www.blogger.com/profile/06572614867641127362noreply@blogger.com0tag:blogger.com,1999:blog-5429567906678587450.post-83731234669315172482015-07-26T11:26:00.000+10:002015-07-26T11:26:44.474+10:00Back day back day back day<div class="separator" style="clear: both; text-align: left;">
I am back at the gym after 1 and a bit weeks off. Yesterday I did a massive Chest session and am so sore today. It certainly makes a difference when you aren't doing anything or at least working those pesky muscles in to shape.</div>
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So today was Back day for me. </div>
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My workout as follows: </div>
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I am a gym selfie junkie. I love taking selfies. I swear sometimes people look at me like I am some kind of idiot but it makes for an interesting session coz I am trying to now get creative with my photos. </div>
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I am sure I will be sore tomorrow. This workout is very similar to the Maxines - 9-12wk workout on the Get Strong Program. Was a good one.</div>
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Have a great one. Off to meet up with girlfriends for a shopping afternoon. </div>
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Tracey Feegerhttp://www.blogger.com/profile/06572614867641127362noreply@blogger.com0tag:blogger.com,1999:blog-5429567906678587450.post-67229298487362940322015-07-25T16:32:00.000+10:002015-07-25T16:32:09.007+10:00I'm backOkay it has been a long long long time.<br />
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Been busy trying to sort out my life. LOL. From going to the gym every day, getting off track with food, trying to find a job, getting back on track by doing a challenge. Blah blah blah. You get the point. Life got in the way of this blog and I felt like I had nothing to contribute - hence why no posts since the end of 2013. Nearly two years. Wow that is a long time.<br />
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Where do I start. Okay well - after the last challenge I participated in the Fitter, Faster, Stronger challenge at Goodlife Fountain Gate. Unfortunately in that time I injured my arm. Partial tear of the Supraspinatus and bicep tendon - as well as Tendonosis of the Bicep (great a degenerative condition - won't get better). Must have been all those pull ups, chest presses, cleans and presses over and over and over again. Very repetitive. Very tiring. No rest and my body just failed on me. By all means it did not make me fail but certainly didn't help with my eating and training.<br />
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I decided to do my PT course in 2014 so in that time (injury and all - which was about April/May) I finished my Certificate III and Certificate IV in Personal Training. Yup - I am a qualified personal trainer. Believe me I want to train people in the gym but alas PT's are a dime a dozen so I forgo my PT 'Career' and looked for a normal job in the meantime (after I finished). During this time frame - regardless of the fact that I am somewhat of a role model my weight crept back on. I got back up to nearly 76kgs by Feburary this year (2015). Yikes. Not happy with myself - and yet again I had the feelings of disgust when I looked in the mirror. Not a good feeling and certainly was not proud of myself for letting myself go again.<br />
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One of the girls I trained with at the gym suggested that I participate in the Maxines Shape Up Challenge. My thinking was - why not. All I had to do to be eligible for the prizes (if I got there) was to use their product for the period of the challenge. Weren't allowed to use competitors products. Not a problem. So my journey began. See first picture below. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLmWhua1h5PR49xxaLewkdp4zprPMrHspQyEtpC_5rhFLpioYQf5XHvB3gwCh725Ivq7GG-Y2mhPGKRMzCO3CvtzTUOcBIefJBoZzwiY-XqqKXQSerp9CnSmysHU9ecaurNe2xFvOhy0s/s1600/PicMonkey+Collage.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="292" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLmWhua1h5PR49xxaLewkdp4zprPMrHspQyEtpC_5rhFLpioYQf5XHvB3gwCh725Ivq7GG-Y2mhPGKRMzCO3CvtzTUOcBIefJBoZzwiY-XqqKXQSerp9CnSmysHU9ecaurNe2xFvOhy0s/s320/PicMonkey+Collage.jpg" width="320" /></a></div>
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I went from that nearly 76kg woman on the Left to the slimmer woman at 65.6kgs on the right. Woo hoo. My whole goal through the whole challenge was to get Top 50 and hopefully Top 10. I wanted to become a Maxines Ambassador (which is one of the prizes if you are Top 10). Gutted to say the least. I didn't make it there. I didn't even make Top 50. I don't know why. I think I did an amazing job. Blogged every day. Opened an Instagram account. Promoted their products like you would not believe. Nope not enough. I don't know where I went wrong. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOlzr8nTjY0uLcCueCBABCTyu8d7qF5h0Iu5Ij8Gcc_RBTF-2Ov_GOT3dV2LzoC8h6Pb8lwCCmc9DrE1NVsZo9ENJxDgaqaNmQM9_PIB3G1doH2GSJVP1jCO-180WIo6IMBvOWbIleUds/s1600/Maxines+Bicep+shot.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOlzr8nTjY0uLcCueCBABCTyu8d7qF5h0Iu5Ij8Gcc_RBTF-2Ov_GOT3dV2LzoC8h6Pb8lwCCmc9DrE1NVsZo9ENJxDgaqaNmQM9_PIB3G1doH2GSJVP1jCO-180WIo6IMBvOWbIleUds/s320/Maxines+Bicep+shot.jpg" width="240" /></a></div>
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It put so much doubt in my mind. I was very upset. I went home the day I found out I didn't make Top 50 and just cried. I was an emotional mess. I was heartbreaking. I thought I did an amazing job. Is it because I am too muscly. Is it because I don't look like a 'model' to promote their products. I just don't know and I guess I never will. A panel of judges from Amino Active (the company that owns Maxines) are the ones that decided who made Top 50 and then Top 10 out of those 50 and then of course the ultimate winner. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj70VnzlviBoxYbY5TkloCi0sEV9C1P9pt901h8z-RZiQoZNY8PoSFpb55HLaIG1vVUIlVg62uW_DRp3nD44OYTmyWhm8G0604iK90QSb-yIE_73R1t7PHa-up4Ero-VvajRAIW50pcugk/s1600/Maxines+Final+shoot+4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj70VnzlviBoxYbY5TkloCi0sEV9C1P9pt901h8z-RZiQoZNY8PoSFpb55HLaIG1vVUIlVg62uW_DRp3nD44OYTmyWhm8G0604iK90QSb-yIE_73R1t7PHa-up4Ero-VvajRAIW50pcugk/s320/Maxines+Final+shoot+4.jpg" width="232" /></a></div>
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Don't get me wrong the challenge was awesome and will be doing it again in August when they run it again. I was just disheartened and gutted that my hard work was not recognized I guess. It really put doubt in my mind about how I feel about myself. Am I not good enough. Ahh the depression creeping back in. My sense of self worth lost. I have lost my goal path and don't know what my next step was/is. </div>
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I met some amazing people along my journey on the Challenge and hoping that I can continue to keep those friendships. The gorgeous Danni - Top 10 Finalist. I was rooting for her to win but alas it was not to be for her. I imagine like me she was a little disheartened to get that far and not win but she did an amazing job and she should be proud. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvfa6Wgj37V-RzGfv51nyreXCLKH2NTM6RUa6siqfT5FrE7FEPZ3lnpOgbl-_LLoB_grpSxeTWAJeMxfKeUdioyfxYsVFJREAEZ_JB2wSgYX4WZJZ1i0J0IcQeE7SUM51wzmXxZ2xd8HU/s1600/12th+June+-+Danni+and+I+-+close+up.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvfa6Wgj37V-RzGfv51nyreXCLKH2NTM6RUa6siqfT5FrE7FEPZ3lnpOgbl-_LLoB_grpSxeTWAJeMxfKeUdioyfxYsVFJREAEZ_JB2wSgYX4WZJZ1i0J0IcQeE7SUM51wzmXxZ2xd8HU/s320/12th+June+-+Danni+and+I+-+close+up.jpg" width="240" /></a></div>
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For me - on this next challenge - I will try harder. Have no cheat meals. Train harder and get to Top 50. I have some goals in the back of my mind already but won't disclose them just yet. I will be blogging on here as well as on the Maxines website as I feel I need all people to view my blogs not just the Maxines partipants. We all have our fitness journey and mine will probably continue. If I don't have a positive frame of mind and a competition and end game I lose focus. I lose those goals that I set out for myself. I will prevail this next challenge. I am determined. </div>
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<br />Tracey Feegerhttp://www.blogger.com/profile/06572614867641127362noreply@blogger.com0tag:blogger.com,1999:blog-5429567906678587450.post-85801292124439294832013-11-19T16:25:00.003+11:002013-11-19T16:25:35.702+11:0012 Week Challenge results. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKhb9ZrOgYdzyRN8KnCyYNe_8yxYpTWtzMCJF_9H0orL6VWpqB3ZXkHSzP0xXYoObDLgtTpf45kX4N6ACt0C6p5X4lpu2qEjfYU9OhLBdN0KavCuvhPju8XfO0Aa3Jl61UMNsnNy0MJ9A/s1600/12+week+challenge+before+and+after.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="136" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKhb9ZrOgYdzyRN8KnCyYNe_8yxYpTWtzMCJF_9H0orL6VWpqB3ZXkHSzP0xXYoObDLgtTpf45kX4N6ACt0C6p5X4lpu2qEjfYU9OhLBdN0KavCuvhPju8XfO0Aa3Jl61UMNsnNy0MJ9A/s400/12+week+challenge+before+and+after.jpg" width="400" /></a><br />
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Okay so not liking the before and after photos but I had to do them so here they are. </div>
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4.8kgs lost, 25cms lost and went from 20% body fat down to 15% which was my goal. I didn't quite get down to my goal weight of 65kgs but I was happy with 65.1kgs LOL. I hate my stomach in these photos but I guess I should be proud seeing I have had three kids and three c-sections - my tummy ain't too bad. Still a work in progress and guessing it always will be. I can live with that. I am enjoying my fitness right now. </div>
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Below are some photos from the 12 Week Challenge Gala dinner. Was an awesome night and was even told by one of the female trainers at my gym that I had a smoking bod. Fabulous compliment and was chuffed to hear it. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyrTGYeRygXGqpJLtsupLdeaeUF79u_uutJKIjwwaS_qlR89_usfXHuN7HjQUMzjiHjUE1gfOgj3KQcG0Ta8ct6aroJrajeCWZerIY9BLioS8KL3ToevAZHxQ1NgxMT7FC3T1vWunX3Sc/s1600/858581_10201828023916496_150532968_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyrTGYeRygXGqpJLtsupLdeaeUF79u_uutJKIjwwaS_qlR89_usfXHuN7HjQUMzjiHjUE1gfOgj3KQcG0Ta8ct6aroJrajeCWZerIY9BLioS8KL3ToevAZHxQ1NgxMT7FC3T1vWunX3Sc/s320/858581_10201828023916496_150532968_o.jpg" width="240" /></a></div>
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Terri and I before we went in to the dinner.</div>
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Terri was nice enough to give me a lift to the dinner. She is also one of the Spartan's</div>
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in my training group. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNPVxPvj_nbLj1IYlaP0Hh0BQz91tBpd7Pd1nqq2ErrmK09YL1ibbGwP8bjdV0krtrYywVsp7QxKKC_7AtB6_J_yBumK_VDUDYChZLUGd74DQcsbn6eIuqvBvB6izhL6MuRKctUEXz7q0/s1600/1009713_10201833043921993_1163251458_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNPVxPvj_nbLj1IYlaP0Hh0BQz91tBpd7Pd1nqq2ErrmK09YL1ibbGwP8bjdV0krtrYywVsp7QxKKC_7AtB6_J_yBumK_VDUDYChZLUGd74DQcsbn6eIuqvBvB6izhL6MuRKctUEXz7q0/s320/1009713_10201833043921993_1163251458_o.jpg" width="238" /></a></div>
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Photo that hubby took of me at home. Love this dress.</div>
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<br />Tracey Feegerhttp://www.blogger.com/profile/06572614867641127362noreply@blogger.com0tag:blogger.com,1999:blog-5429567906678587450.post-48309368900523451832013-09-18T14:02:00.000+10:002013-09-18T14:02:08.062+10:0012 week dinner dress<div class="separator" style="clear: both; text-align: justify;">
Um yes I have a grumpy face LOL. I didn't want people to see my dress - or at least many people so thought I would just take it to see what I look like. </div>
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6wks down for the challenge (well half way thru the week) and 6 wks to go. Weigh in is the end of this week but as of this morning I was 66.4kgs. So that means I have lost 3.5kgs in 5.5wks. Happy with that. My goal weight for this challenge is 62kgs. What do you think...?? Reckon I could get there....??? Hope so.</div>
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At least I have the curves in all the right places. </div>
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Tracey Feegerhttp://www.blogger.com/profile/06572614867641127362noreply@blogger.com0tag:blogger.com,1999:blog-5429567906678587450.post-73169538204069043472013-08-17T08:31:00.000+10:002013-08-17T08:31:12.532+10:0012 week challenge has begun<div class="separator" style="clear: both; text-align: center;">
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What do you think of my new dress....???</div>
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I love it. It fits well but I still have a gut with it so support pants will still be needed LOL.</div>
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The new 12 Week Challenge that I signed up for has started and I am excited. I am competitive and I want to see if I can rank at least top 5 in the state at the 12 week finals dinner. Will see. There are lots of people who are entered in to the new challenge and I don't have a clue what my chances are but you know gotta just work my butt off and do my best - right.....!!!!</div>
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Start weight on the 9th August - 69.9kgs. I was shocked when I looked at the scales and saw those numbers. Was hoping to be lighter than that but hey we can't all get what we want. I guess it just means I have a little bit more to lose. Body fat according to the 4 (yep not enough) measurements that we did is 27.5%. I really should get my PT to do a proper body fat percentage just to see if there is a difference to the last time we took it. </div>
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My diet has changed again. I now have 7 'meals' a day. Four of those are low carb protein shakes. I think it is gonna take a while to get used to it. Here is a run down of it:</div>
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11.30am - Low carb shake, one serve super greens formula with 150g sweet potato</div>
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1pm - Low carb shake with 150g sweet potato</div>
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2.30pm - 150g chicken/salmon with salad, 150g sweet potato, 50g avocado (supplements)</div>
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4.30pm - Low carb shake with super greens </div>
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5.30pm - 150g chicken/salmon with 50g avo and salad (supplements)</div>
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7.30pm - Low carb shake with super greens, 50g avocado</div>
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9.30pm - 150g chicken/salmon with broccoli and vegies of choice ( I have cauli and carrots).</div>
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I am allowed one cheat meal a week. On my rest days I reduce my sweet potato from 150g to 100g but add in 50g of avocado. </div>
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It is hard to consume so much sweet potato but I don't mind it - just a lot. I have been make smoothies with the shakes that have the avocado - I just can't eat it so I drink it instead. </div>
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This will be changed in 4 weeks depending on how I am going. Will not be weighing myself at all during this period. Just don't want to be disappointed. </div>
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Have a good weekend. </div>
<br />Tracey Feegerhttp://www.blogger.com/profile/06572614867641127362noreply@blogger.com0tag:blogger.com,1999:blog-5429567906678587450.post-74760519761206508422013-07-06T13:09:00.001+10:002013-07-06T13:09:44.179+10:00New trainer, new things happeningSeeing only one person actually reads this I don't know whether it is worth it but hey - who cares.<br />
<br />
I started with a new trainer 5wks ago and started on a new 'Cutting Plan'. It involves 'Intermittent Fasting' - which is essentially 14hr fast from your last meal of the day. So my last 'meal' is at 10.30 at night and I now have my first 'meal' at 12.30pm - so 14hrs. If I am not going to the gym or working out in any way I have to go until 2pm until my first meal.<br />
<br />
It was incredibly hard the first week. I almost gave in after 3 days. Headaches, feeling lousy, no energy but by day 4 I was good. Had the energy I was lacking. I am allowed to have a cheat meal once a week - dirty as I like, so my body gets all the missing macros (I think that is what it is) from the week.<br />
<br />
My meal plan is broken up like this:<br />
<br />
10.30am (provided I train at 11am) - 2 Green Tea extract tabs, 1 Carnitine tab, black coffee with 1 TBS of coconut oil (yum).<br />
<br />
12.30 - Hydrowhey shake with Waxy maize<br />
<br />
2pm - Low carb shake with 100g sweet potato<br />
<br />
3pm - 150g meat with raw salad/vegies, 15g coconut oil, 2x CLA's, multivitamin, fish oil and digestive enzymes.<br />
<br />
6pm - Same as 3pm but no multivitamin. 15ml Flaxseed oil and only 5g coconut oil.<br />
<br />
9pm - exactly the same as 3pm.<br />
<br />
10.30 - Casein shake.<br />
<br />
That is it. Easy right. Nope. It is extremely hard but I am already seeing results and have lost some weight - yay. Will weigh myself on Monday to see what I am and then I will (hopefully) get my PT to do my measurements. Yay. Cross your fingers for me.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWDwVa2WGpmE53qd4Nq6qYAB5rAg-TTk8r8ZnTa6OoPCo3Mq8kMq6NLbiExcycBXXTTJmc0EVpjFm4C59hiD2MKTLvNVobcSjsUwUQERPkII-V1RP_W0Ho2OwQ61YdEfkK7WtdHh8VLgc/s1600/DSC_0395+(2).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWDwVa2WGpmE53qd4Nq6qYAB5rAg-TTk8r8ZnTa6OoPCo3Mq8kMq6NLbiExcycBXXTTJmc0EVpjFm4C59hiD2MKTLvNVobcSjsUwUQERPkII-V1RP_W0Ho2OwQ61YdEfkK7WtdHh8VLgc/s320/DSC_0395+(2).jpg" width="212" /></a></div>
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Picture of me just before my 12wk challenge dinner.</div>
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I love this dress - and I got suitably drunk.</div>
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Thanks for taking the time. </div>
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Trace</div>
Tracey Feegerhttp://www.blogger.com/profile/06572614867641127362noreply@blogger.com0tag:blogger.com,1999:blog-5429567906678587450.post-9994001437337710392013-05-13T13:39:00.001+10:002013-05-13T13:39:09.617+10:00Multiple days<span style="color: red;">7th May 13</span><br />
<br />
7.45am - 1 cup skim milk (90c/9g pro), 1 cup frozen strawberries (39/1.1g). 1 scoop choc protein powder (95/21.3g), 25g untoasted muesli (107/4.4g)<br />
Total = 331 cals, 35.8g protein<br />
<br />
11.30am - 1 large blueberry muffin 350cals - just an estimate, coffee 100cals<br />
total = 450cals<br />
<br />
2pm - red apple 70cals<br />
<br />
6.30pm - steamed salmon with vegies - 247cals<br />
<br />
7pm - orange 89 cals<br />
<br />
Daily total = 1187cals<br />
<br />
<span style="color: red;">8th May 13 </span><br />
9,30am - 1 cup smilk (90/9g), 1 cup frozen blueberries (51/1.1g), 1 scoop vanilla protein powder (76/14.4g)<br />
Total = 217cals, 23.4g protein.<br />
<br />
11.45am<br />
sumo salad - 228cals<br />
<br />
2pm - orange 89<br />
red apple 70<br />
<br />
5.15pm - redskin candy - 47<br />
<br />
6.35pm - 125 cooked chicken 190cals, vegies 35cals<br />
Total - 225<br />
<br />
Potato chips - 250cals<br />
<br />
Ovalteenies candy - 50<br />
<br />
daily total = 1176<br />
<br />
<span style="color: red;">9th May 13</span><br />
7.45am - Choc protein shake - 95cals 25g protein<br />
<br />
11am - Protein shake - 181 cals<br />
<br />
12.30pm - homemade latte with SM - 100<br />
Mini egg white quiches with bacon, mushroom, zucchini, tomato, spinach<br />
Total 374cals<br />
<br />
2.45pm - red apple 70cals<br />
<br />
4pm - 16g raw cashews 93cals<br />
<br />
6.35pm<br />
Beef mince hamburgers - 283 cals<br />
1 egg - 78<br />
tomato - 15<br />
lettuce - 4<br />
<br />
Total = 380cals<br />
<br />
7.45pm<br />
Kiwi fruit - 39cals<br />
orange - 89cals<br />
<br />
Daily total 1321<br />
<br />
Did not do 10th, 11th or 12th. Sorry so slack I know.<br />
<br />
<br />Tracey Feegerhttp://www.blogger.com/profile/06572614867641127362noreply@blogger.com0tag:blogger.com,1999:blog-5429567906678587450.post-76449028271919029542013-05-07T07:45:00.002+10:002013-05-07T07:45:35.245+10:00Day 27.15am - 1 cup skim milk (90c/9g pro), 20g protein powder (75c/14g protein), 1/2 large banana (61/1.1g p), 50 g cottage cheese (42.2/ 5g p), PB2 powder (45/5g p).<br />
<br />
Total = 313.2 cals, 34.1g protein<br />
<br />
12.30am - 60g chicken breast (91), 40g tomato (15), 35g avocado (82), lettuce (4), baby spinach leaves (1), Wholemeal wrap (141)<br />
<br />
Total = 334cals<br />
<br />
4pm - 60g chicken (91), apple (70) = 161 cals<br />
<br />
6.30 - 155g steak (274), 3 slices bread (210), salad (100) = 584<br />
<br />
Daily total = 1392.2<br />
<br />
Shouldn't have had the bread at dinner but couldn't help myself with dinner and steak.<br />
<br />
<br />Tracey Feegerhttp://www.blogger.com/profile/06572614867641127362noreply@blogger.com0tag:blogger.com,1999:blog-5429567906678587450.post-53435371061451054912013-05-05T19:29:00.004+10:002013-05-05T19:29:33.385+10:00Back to it.I am back to blogging my food. I have been slack and as a result I have also hit a plateau. Hoping that because I am watching my calories again I will start losing again.<br />
<br />
7.35am - Wholemeal bread (71), 2 egg whites (31), 1 tsp olive spread (25), = 127<br />
<br />
10am - 5 macadamia nuts- 125cals<br />
<br />
11.50am - 1 large fresh fig = 40cals<br />
<br />
12.15pm - 4 Vitawheat (89), 4 tsps avocado (82), 4 tsps cottage cheese (34), 2 slices tomato (10), Tuna with tomato and onion (107) Total = 321<br />
<br />
3.17pm - red apple 70<br />
small fig 20<br />
<br />
Dinner - 125g chicken breast with paprika mix (178), 1 cup cauliflower (80), mixed vegies (35), oyster sauce & chicken stock (broth) -80cals = 373<br />
<br />
Kiwi fruit 39cals<br />
orange 89cals<br />
<br />
<span style="color: red;">Daily total = 1204</span><br />
<br />
<br />Tracey Feegerhttp://www.blogger.com/profile/06572614867641127362noreply@blogger.com0tag:blogger.com,1999:blog-5429567906678587450.post-81611727409602081192013-03-11T16:45:00.000+11:002013-03-11T16:45:17.035+11:00Day 16 - rest day7.30am - Choc protein shake, (169/28.5g pro), PB2 powder (22.5/2.5g), Green tea powder (2)<br />
<br />
total - 193.5 cals, 31g protein<br />
<br />
11.30am - 2 x low fat pumpkin scones (287.5), Orange (89)<br />
<br />
3.00pm - low fat scone (144)<br />
<br />
5.30pm - banana 99cals<br />
<br />
6.30pm - Spaghetti squash, canned salmon, kale, tomato, avocado, 165mls light evaporated milk (177)<br />
<br />
7.30pm - 100g greek style yoghurt, 5 strawberries (95)<br />
<br />
daily total = 1083 cals<br />
<br />
Must be something I missed during the day as I cannot for the life of me remember what it was.<br />
<br />
<br />Tracey Feegerhttp://www.blogger.com/profile/06572614867641127362noreply@blogger.com0tag:blogger.com,1999:blog-5429567906678587450.post-80958879636102846332013-03-11T16:38:00.001+11:002013-03-11T16:38:36.620+11:00Day 15 6am - choc protein shake with skim milk<br />
<br />
169cals, 28.5g protein<br />
<br />
10.30am - Mocha coffee - 266cals<br />
<br />
11am - apple 70 cals<br />
<br />
1.30pm - 4 vita wheat (86.6), 2 slices of tomato (7), 66g cottage cheese (56), 1/4 avo (82)<br />
<br />
231.6 cals<br />
<br />
3.30pm 5 dates (80cals), avo/banana ice cream (292)<br />
<br />
6.30pm 150g steak (274), salad (100)<br />
<br />
<span style="color: red;">Daily total = 1482.6</span><br />
<br />
<br />Tracey Feegerhttp://www.blogger.com/profile/06572614867641127362noreply@blogger.com0tag:blogger.com,1999:blog-5429567906678587450.post-73224929578354024732013-03-11T16:34:00.002+11:002013-03-11T16:34:34.370+11:00Day 147.30am - Choc protein shake - oats<br />
<br />
260cals/36g protein<br />
<br />
11am - Protein shake 180cals<br />
<br />
12.30pm - apple 70 cals<br />
<br />
6.30pm - spaghetti squash lasagna 327cals<br />
<br />
7.45pm - Avocado, banana, honey, coconut milk "ice cream" x 2 serves 584 cals<br />
<br />
<span style="color: #cc0000;">Daily total = 1391</span>Tracey Feegerhttp://www.blogger.com/profile/06572614867641127362noreply@blogger.com0tag:blogger.com,1999:blog-5429567906678587450.post-20627828810149050612013-03-11T16:30:00.001+11:002013-03-11T16:30:35.327+11:00Day 137.15am - 1 egg (73/7.1g prot), 1/4 cup egg whites (31/7g), 1/2 large mushroom (3/.4g), 1/6 avocado (30/.4g), bacon (78/5.1g), green capsicum (2/.1g)<br />
<br />
Total = 217cals, 20.1g protein<br />
<br />
12pm - mini quiches - mushroom, avocado, bacon, tomato, 4 egg whites =<br />
<br />
314 cals<br />
<br />
2.45pm - 10 medium strawberries<br />
<br />
49cals<br />
<br />
4.15pm - 130g fresh pineapple (56), 15g almonds (90)<br />
<br />
146cals<br />
<br />
6pm - steamed microwave fish with vegies - 364<br />
<br />
7.15pm - orange - 89cals<br />
<br />
Daily total = 1179 calsTracey Feegerhttp://www.blogger.com/profile/06572614867641127362noreply@blogger.com0tag:blogger.com,1999:blog-5429567906678587450.post-27831274543886807172013-03-07T13:10:00.002+11:002013-03-07T13:10:32.665+11:00Day 12 carb day7.30am - Choc protein shake with skim milk, (169/28.5g), 5 strawberries (25/.1g), 50g yoghurt (35/4.9g)<br />
<br />
total = 229 cals, 33.4g protein.<br />
<br />
11am - green banana - 99<br />
<br />
1pm - choc protein shake with water 95cals<br />
4 vita wheat with avo, tomato and light tasty cheese<br />
<br />
total 303.6 cals<br />
<br />
2pm - 2x banana oatmeal muffins 230cals<br />
<br />
4.15pm - apple 70<br />
<br />
6.30 pm - 6oz roasted chicken breast (309), broccolini, carrots and cauliflower (50)<br />
<br />
7pm 1/3 fresh pineapple = 80cals<br />
<br />
<span style="color: red;">daily total - 1369cals</span>Tracey Feegerhttp://www.blogger.com/profile/06572614867641127362noreply@blogger.com0tag:blogger.com,1999:blog-5429567906678587450.post-9686962529635040472013-03-07T13:05:00.002+11:002013-03-07T13:05:20.848+11:00Day 11 - rest day7.15am - 1 1/2 crumpets (124/4.5g pro), olive spread 2TBS (123/0.1g pro), Vegemite x 2 tsp (23/3g)<br />
<br />
270cals, 7.5g protein<br />
<br />
10.20am - apple 70<br />
<br />
12pm - mini quiches with kale, tomato, bacon, zucchini, mushroom, egg whites = (237)<br />
<br />
3.45pm - 100g yoghurt (70), 25g blueberries (13), 44g strawberries (15) = 98cals<br />
<br />
4.30pm - 5 dates 82<br />
<br />
6pm - garlic prawns with cauliflower rice, broccoli and carrot (390)<br />
<br />
8.30pm - 100g cottage cheese and biscuits - 205<br />
<br />
<span style="color: red;">Daily total = 1256</span>Tracey Feegerhttp://www.blogger.com/profile/06572614867641127362noreply@blogger.com0tag:blogger.com,1999:blog-5429567906678587450.post-9601837017641159132013-03-07T12:30:00.000+11:002013-03-07T12:30:16.928+11:00Day 10 7.30am - Protein PB shake with greek yoghurt<br />
<br />
230/ 35g protein<br />
<br />
12.30 - Protein shake with water - 95cals<br />
<br />
12.45pm - 4 vitawheat (86.6), avocado (30), tomato (17), cottage cheese (43)<br />
<br />
176.6<br />
<br />
3pm -10 dates 164<br />
<br />
Orange 89<br />
<br />
6.30pm - steamed salmon fillet (326), vegies (38)<br />
<br />
Pineapple 100g - 83<br />
<br />
Daily total = 1201.60Tracey Feegerhttp://www.blogger.com/profile/06572614867641127362noreply@blogger.com0tag:blogger.com,1999:blog-5429567906678587450.post-28156955566317172852013-03-07T12:23:00.001+11:002013-03-07T12:23:20.841+11:00Day 99.15am - 3oz salmon (201, 20.6g pro), 1 egg (73, 6.6g pro, 2 slices shortcut bacon (170, 17g)<br />
<br />
Total = 457cals, 44.2g protein<br />
<br />
11am - apple - 70<br />
<br />
12.30 - banana - 99<br />
<br />
4pm - 100g cottage cheese (85), 10 cheddar shapes biscuits (120)<br />
<br />
5pm - 10 dates - 164<br />
<br />
6.30pm - steamed fish (217), vegies (38)<br />
<br />
<span style="color: red;">Daily total 1250</span>Tracey Feegerhttp://www.blogger.com/profile/06572614867641127362noreply@blogger.com0tag:blogger.com,1999:blog-5429567906678587450.post-26992111895530367642013-03-04T16:56:00.001+11:002013-03-04T16:56:10.599+11:00Day 8 - Week 2 7.30am - Choc PB2 smoothie - 226 cals, 35g protein<br />
<br />
12pm - 4 Vitawheat (86.6), Avocado (30), tomato (17), light tasty cheese (170)<br />
<br />
Total = 303.6 cals<br />
<br />
3.45pm - 100g yoghurt (58), 3 strawberries (15), 25g blueberries (13)<br />
<br />
5 dates (80)<br />
<br />
6pm - Spagetti Squash Lasagna 327<br />
<br />
4 x PB protein cookies 360<br />
<br />
<span style="color: #cc0000;">Daily Total = 1388</span><br />
<br />
<br />Tracey Feegerhttp://www.blogger.com/profile/06572614867641127362noreply@blogger.com0tag:blogger.com,1999:blog-5429567906678587450.post-70809065726474318782013-03-04T16:51:00.001+11:002013-03-04T16:51:45.991+11:00Day 9 - Low carb9.15am 3oz salmon (201/20.6g prot), 1 egg (73/6.6g pro), 2 slices shortcut bacon (170/17g)<br />
<br />
Total 457 cals, 44.2g protein<br />
<br />
11am - Apple (70)<br />
<br />
12.30 - Banana (99)<br />
<br />
4pm - 100g cottage cheese (85), 25g Cheddar shapes crackers (120)<br />
<br />
5pm - 50g dates (164)<br />
<br />
6.30pm - microwave fish (217), steamed vegies (38)<br />
<br />
Daily Total - <span style="color: #cc0000;">1250</span><br />
<br />
<br />Tracey Feegerhttp://www.blogger.com/profile/06572614867641127362noreply@blogger.com0tag:blogger.com,1999:blog-5429567906678587450.post-83739742125191990042013-03-02T07:39:00.001+11:002013-03-02T07:39:49.301+11:00Day 7 7.30 - Choc protein shake with skim milk (169c/28.5g pro), 1 TBS PB2 (22.5c/2.5g), 50g greek style yoghurt (35c/4.9g pro), Rolled oats (4/.1g)<br />
<br />
total - 230 cals, 36g protein.<br />
<br />
12.30pm - 2x chicken sausage rolls<br />
<br />
634cals<br />
<br />
1.30 - Blueberry muffin -<br />
<br />
146 cals<br />
<br />
3pm - apple<br />
<br />
70 cals<br />
<br />
4.20pm - 5 dates<br />
<br />
80 cals<br />
<br />
6.30 - Choc PB smoothie -<br />
<br />
226 cals<br />
<br />
Daily total = <span style="color: #cc0000;">1386 calories</span>Tracey Feegerhttp://www.blogger.com/profile/06572614867641127362noreply@blogger.com0tag:blogger.com,1999:blog-5429567906678587450.post-9510159426410845662013-03-01T12:45:00.001+11:002013-03-01T12:45:24.347+11:00Day 6 - low carb7.30am - 1 egg (73/7.1g), 2 egg whites (31/7.4), Mushroom (4/.5g), Kale (8/.5g), tomato (17/2g), bacon (78/10.7g), capsicum (2/0.1g), avocado (30/.4g).<br />
<br />
total = 178cals, 28.7g protein<br />
<br />
11am - Protein shake - banana flavour<br />
<br />
106 cals, 25g protein<br />
<br />
12pm - 4 egg whites (equivalent to 4 whole eggs) {31}, kale (8), tomato (17), mushroom (4), bacon (78), zucchini (5)<br />
<br />
total = 143<br />
<br />
1pm - blueberry muffin<br />
<br />
146cals<br />
<br />
3pm - apple<br />
<br />
70cals<br />
<br />
4.30pm - 50g dried dates<br />
<br />
164cals<br />
<br />
5.30pm - 120g garlic prawns (326), 1 cup cauliflower (48), carrot (2), broccoli (14)<br />
<br />
total = 390<br />
<br />
7.40pm - choc protein shake<br />
<br />
96 cals<br />
<br />
<span style="color: #cc0000;">Daily total = 1293cals</span>Tracey Feegerhttp://www.blogger.com/profile/06572614867641127362noreply@blogger.com0