apart from drinking coke still (oooops haha), i am owning the paleo diet! its making me feel amazing. my body is a bit screwed up at the minute, but eating this way is sorting me out DAMNED straight!

love it.

..sue xx

BREAKFAST:

2 slices wholemeal toast

LUNCH:

oat and raisin cereal with s/sk milk

DINNER:

baked sweet potato

tinned tuna

mixed leaf salad

baby beetroot

onion

SNACKS:

can of coke

protein bar

banana

2 oranges

apple

snack-a-jacks (mini flavoured rice cakes)

ive had 1750 calories (give or take a few) today, which i think is a good amount, and thats before taking into account any exercise.

..sue xx

so ive had like 1750 calories today, which is fine. i must have worked off about 300 with my exercise. im only guessing, i havent logged it yet, but ive been stuck in the house all day apart from going to the doctors this morning, so im happy with that, and its all been good stuff, apart from my can of coke of course!

BREAKFAST:

oat + fruit cereal with semi skimmed milk

bananana

LUNCH:

porridge made with sweetener and s/s milk

DINNER:

small baked potato

3 small slices pork luncheon meat

mixed leaf salad

onion

mushroom

baby beetrot

SNACKS:

coke

apple

orange

pineapple

lemon mousse (just a small supermarket one for a bit of sweetness)

protein shake

..sue xx

Are you looking to trim fat, lose love handles, and flatten your belly? We hear a lot about dieting and cutting back our calories to lose weight, but we don’t just want to lose weight, we also want to lose fat… and fast!

In a nut shell, without exercising, much of the weight you lose will be muscle, not fat, and your metabolism will slow. To lose fat, you’ll need to add more exercise to your weight loss program. Try increasing your workout routine to at least 3 days per week for 1 hour each day. Aim to get your heart rate into that cardio fat burning zone of 60% - 70% of your maximum heart rate (max heart rate = 220 - your age) for at least 30 minutes each workout and do a variety of strength training exercises for at least 20 minutes.

Develop a healthy diet plan with fewer calories than your current daily intake. Then, increase the calorie deficit by burning more calories with both cardio and strength training and you will begin to see the fat melt away.

1. Strength Training. Lean muscle helps burns more fat in both your active and rest states. To gain more muscle, you must strength train regularly. Lifting heavier weights at lower reps will burn more calories and elevate your metabolism. Don’t worry ladies, strength training will not make you bulky, you need testosterone for that.

2. Cardio Training.  Work up a sweat. Find an activity you can do for an extended period of time. Run, walk, cycle, and spin your way to less fat.  Try to go for 45 minutes to 1 hour with at least 30 minutes in the fat burning heart rate zone.

3. Circuit Training. An excellent way to burn fat is to circuit train. Perform a variety of strength exercises in a progressive sequence. To further increase fat burning, keep your heart rate up by moving quickly, or jogging, between exercises.

4. Know Calories Burned. Make the most out of your workout. Use a calories burned calculator to learn how many calories each exercise burns. Popular cardio machines also include a fat burning settings to ensure you’re working at a speed and intensity to target fat.

5. Know Your Daily Calorie Intake. So, how much exercise do you need to perform? A calorie calculator will establish your daily intake for weight maintenance. Eat fewer (but not too few) calories and burn a lot more with exercise to create an energy deficit.

6. Track Calories and Nutrients. Design a plan and stick to it. Stay within your calorie and nutrient target ranges. Utilize a calorie counter to track the foods and beverages you consume each day. Knowledge of the foods you eat will help you make better choices.

7. Eat Smaller, More Frequent Meals. Distribute food energy into 6 small meals per day. Eat 3 balanced, portion-controlled meals with 3 smaller snacks as needed. You’ll feel more satiated, have more energy for workouts, and keep your metabolism revving.

8. The Right Stuff. What you eat is as important as how much you eat. A fat burning diet should be low in added sugar, lower fat, and higher in protein. Eat lean meats, low-fat dairy products, fruits, non-starchy vegetables, and whole grains. Avoid added sugars and processed foods.

oh, so for separate reasons, i have got copies of recent doctors notes that have been written about me, and my doctor has noted that he believes i may be suffering from ”borderline eating disorders” because of my relationship with food.

now its funny he should say that (even though he didnt actually say anything to me at the time), because i have recently been wondering about it myself.

i think maybe i have something too. i have a really weird relationship with food, yes, i always have, especially since i became diabetic at age 15 (25 years ago).

its not so bad now, but i can still eat and eat and eat until i feel sick, and even then not stop.

its rare, but i do do it from time to time.

i suppose you could say thats binge eating, but its not a regular thing. but i could quite happily sit and eat for the whole of the day and not stop, although i dont of course.

ive never made myself sick or anything, but ive been obsessed with my weight, and eating, and all that other stuff for the whole of those 25 years.

i just thought that was normal, but im really starting to realise that no, its not!

after saying all that, i have still managed to keep good blood sugar control, more or less, lol, and i have now got to a healthy weight and bmi, but it is a constant struggle.

…sue xx

CARDIO:

110 mins walking

STRENGTH:

30 dumbbell shoulder shrugs (2x5kg)

35 upright rows (2x5kg)

40 (each side) one arm tricep extentions (3kg)

40 (each side) tricep kickbacks (3kg)

50 reverse bicep curls (2x5kg)

30 (each side) cross body hammer curls

i actually wanted to do a whole lot more than that, but it was at this moment that it all kicked off at home so i had to stop, then i just didnt have the time or inclination to do more. better than nothing though.

…………………….

BREAKFAST:

cinnamon and raisin bagel

LUNCH:

chicken

beetroot

beans

3 small new potatoes

mixed leaves

pickled vegetables

DINNER:

2 egg omelette with mushroom and tomato

SNACKS:

protein shake

can of coke

piece of chocolate cake (so sue me lol)

packet of snack-a-jacks (like mini rice cakes)

apple

2 bananas

blueberries

after the shitty day ive had, ive done really well today.

..sue xx

GREAT day today!

CARDIO:

30 mins walking

STRENGTH/CARDIO:

45 mins jillian michaels workout (worked and sweated my ARSE off!)

………

BREAKFAST:

banana

1/2 bagel

1 poached egg

LUNCH:

chicken

mixed leaves

beetroot

mushroom

DINNER:

weetabix cereal

SNACKS:

coke

apple

blueberries

orange

granola yoghurt

..sue xx

CARDIO:

40 mins cycling

no strength today

……..

BREAKFAST:

porridge

1 slice wholemeal bread

yoghurt

LUNCH:

ham salad sandwich

DINNER:

tomato and mushroom omelette

SNACKS:

coke

plums

blueberries

banana

handful of chips (english chips, not US chips lol - in other words, fries, not crisps)

..sue xx

CARDIO:

40 mins cycling

CARDIO/STRENGTH:

30 mins kickbox bootcamp workout

………………

BREAKFAST:

porridge

2 slices wholemeal bread and jam

LUNCH:

slice of beef

brussels sprouts

green beans

3 roast potatoes

parsnips

small yorkshire pudding

DINNER:

weetabix cereal

banana

SNACKS:

2 oranges

4 plums

granola yoghurt

can of coke

2 small biscuits

CARDIO:

45 mins walking

STRENGTH:

50 plie squats (2x5kg)

50 squats (2x5kg)

20 (each side) lunges (2x5kg)

40 calf raises on step

30 leg raises (each side)

45 straight leg deadlifts (2x5kg)

50 bicep curls (2x5kg)

50 hammer curls (2x5kg)

15 (each side) concentration curls (5kg)

30 (each side) tricep kickbacks (5kg)

50 flat bed chest raises (2x5kg)

50 flat bed chest flyes (2x5kg)

50 (each side) waist bends (2x5kg)

50 crunches

35 (each side) bicycle crunches

…………

BREAKFAST:

all bran cereal

LUNCH:

tuna steak

baked sweet potato

mixed leaf salad

beetroot

tomatoes

mushrooms

DINNER:

roasted mixed veggies (onion/pepper/courgette/tomatoes)

SNACKS:

protein shake

coke

apple

2 bananas

2 oranges

peach

yoghurt

porridge

…sue xx

CARDIO:

45 mins walking

40 mins cycling

………..

BREAKFAST:

2 slices wholemeal toast

LUNCH:

weetabix cereal

toasted bagel with jam

DINNER:

egg mayo sandwich on wholemeal

SNACKS:

can of coke

honey and granola yoghurt

orange

apple

4 jaffa cakes (why do they call them cakes?? :p)

…sue xx

lol random thought:

it just makes me think ”what the hell” when people only eat egg whites.

i mean..seriously….what??

yeah, im gonna throw away the only bit of an egg i actually like!

to me, that would be like making myself a beef sandwich and throwing away the beef!

YOLKS ARENT THE DEVIL for gods sake.

they are yummy and nutritious and just………….fecking EAT them!!

and dont give me any crap about ”oh but they have saturated fat and cholesterol and blah-de-blah in them…”

yes, but its a GOOD source, and unless you eat like a whole carton of the things a day, i THINK you are ok! a tiny bit of saturated fat and cholesterol isnt the end of the world you know.

if you are eating a good BALANCED diet, you’re all good! its the balance thats important, not the nutritional info on each individual item of food.

so yeah, thats it on the egg front ;) if you try and take my egg yolks away from me, i will kill you with my spoon…..

..sue xxx