AuthorBrennan Jenkins

My Favourite Weight Exercises

I love weight training.  I like it better than swimming, running and biking.  It makes me feel strong, it helps me burn fat quickly, it gives me great muscle definition and my body responds really well to it.

Any woman who is on a quest to lose weight is crazy if she does not include some weight training in her routine.  Weight training activates our muscles and the more muscle we gain, the more fat we burn.  As our muscles repair we continue to burn calories which is the added bonus of weight training over cardio training.

It is also good for maintaining strong bones therefore it is especially important that we continue to lift weights as we get older to keep diseases like osteoporosis at bay.

Weight training coupled with a good dose of cardio and a diet filled with lean protein, low GI carbs, good fats and loads of fresh vegetables is the key to getting that body of your dreams.

My trainer is a huge fan of weight training and here are some of my favourite exercises that she has me perform.

Deadlifts

A great exercise for firing up the glutes, hamstrings and back muscles.

Stand tall and keep your shoulder blades together.  Slowly bend at the waist and lower the weights down past your knees, keeping knees slightly bent and the shoulder blades pulled together.  Hold the tummy tight the whole time and the chin pulled towards the neck.  Slowly lower yourself up to a standing position again.  That is one rep.

I use 5 – 7kg dumbells and perform 20 – 30 reps usually 3 times in between other exercises.

Source: womenshealthmag.com

Squat with Shoulder Press

A great multi-purpose weight exercise that burns the glutes and thighs as well as the arms and shoulders. The more muscle groups you work at one time equals the more calories you burn!  Why do a simple squat when you can work those arms as well?!

Holding the dumbells at shoulder height, palms facing outwards and perform a squat.  Keep back straight, shoulders pulled together and tummy tight.  Your knees should not obscure the sight of your toes and you should be pushing that booty right out like you are about to sit down on a chair.  As you come up from the squat push the dumbells up to the sky.  That is one rep.

I use 3 – 5kg dumbells and perform 15 – 20 reps usually 3 times in between other exercises.

Source: glamour.com

Side Lunge

Inner thigh fat, be gone!  This is perfect for getting toned inner thighs – something most women are constantly working towards!

Stand up right, tummy tight with weights by your side.  Step out to the left.  Keep the left leg straight and the right knee bent and push the butt out as if you were about to sit on a chair.  Keep the chest up and let the weights lower to the ground.  Slowly raise yourself back up and bring the left leg back to starting position.  That is one rep.

I use 3 – 5kg dumbells and perform 15 – 20 reps on each leg usually 3 times in between other exercises.

Source: groupfitnesstoday.blogspot.com

Oblique Twists with Medicine Ball

Trim tummy?  Lean sides? Yes please!  This move will help you gain that svelt mid section you so desire.

Lie down on the ground with the knees bent and feet on the floor (the woman in the image below has her feet raise, this is the harder version).  Raise up slowly until you feel your abs contracted.  Holding the medicine ball, twist slowly from side to side, touching the ball lightly to the ground.

I use a 5kg medicine ball and perform 20 – 30 usually 3 times in between other exercises.

Source: blah.burrp.com

Add these to your next circuit training session and reap the benefits my friends!

What are your favourite weight exercises?  Do you do enough strength training?

Soup Whore: Chicken, Prosciutto, Tomato & Cannellini Bean

I have a new addiction.  It’s soup.  I just can’t seem to stop making it.  This is the third week in a row… Hi, my name is Amanda and I’m a soup-a-holic.

But it’s not a bad thing!  Soup is super convenient, healthy, cost friendly and delicious.  I love the fact that I have all my lunches ready for the week with zero preparation needed, aside from a quick zap in the microwave.

Soup is also a perfect meal for weight loss as the water content keeps you hydrated and promotes a feeling of fullness. Win!

Now without further adieu, drum roll please…  This week’s soup isssssss:

Chicken, Prosciutto, Tomato & Cannellini Bean Soup (serves 6)

Ingredients

1 onion, diced

2 cloves of garlic, crushed

2 small chillis, or chilli to taste, finely sliced

2 sticks of celery, finely sliced

2 punnets of grape tomatoes

1 bag of baby or English spinach

100g of prosciutto, diced

500g of chicken breast, diced

2 cans of cannellini beans, drained and rinsed

2L of salt reduced chicken stock

Olive oil

Salt & pepper to taste

Heat a little olive oil in a large soup pot.  Add the prosciutto.  Cook until brown and crispy.  Set aside.  Add the onion, chilli, garlic and celery to the pot and cook until softened.

Add the chicken to the pot and cook until flesh has turned white.  Add the cherry tomatoes and cook until soft, breaking them up with the spoon as you stir.  Return the prosciutto to the pot and add the cannellini beans and stock.  Bring to the boil.  Partially cover and simmer for 25 minutes.  Add the spinach and stir through until wilted.

Let the soup cool and then with a hand-held blender blend the soup a few times so that it’s not completely blended and still has some chunkier parts.

The soup is now ready to ladle into containers and freeze!  Or enjoy straight away! :)

Nutritional info per serving: 360 cals; 9.3g fat; 2.5g sat fat; 43g protein; 22.3g carbs

Project Tighten Up

I’m baaaaaaaaaaack! Did y’all miss me? I had a wonderful Easter break – I ate whatever I felt like for a week (risotto? Yes please. Chocolate mousse? Oh, why not. Pizza? Pass it over brother) and just relaxed. absolutely zero exercise. Let me tell you, I didn’t feel great by the end. I felt so sluggish and bloated so I’m glad I got back into my usual routine today.

Except, it’s NOT my usual routine.

Dun.

Dun.

DUNNNNN.

That’s right people – Project Tighten Up has commenced!

What is Project Tighten Up?

After losing 15kg I am now at a healthy weight of 68kg. And I’m incredibly happy with that, don’t get me wrong, but my body fat is still quite high (around 25 – 26%) and I haven’t hit that size 10 figure that I feel I will be most comfortable at.

So, I’m taking my journey to a whole new level. Over the next 12 weeks I am going to smash the following goals:

– fit into size 10 jeans

– reduce my body fat to 19 – 20%

– enter maintenance stage

It’s all about getting fit and toned all over. I’m not concerned about how much I will weigh at the end of it. I’m all about looking strong yet womanly. And definitely NOT skinny! Skinny is so 2010.

Why am I doing this?

A lot of people may wonder why I am continuing my journey. Maybe they think I should just be happy with how far I’ve come or maybe they think I have severe body issues and will never be happy no matter what size.

Well, I’m going to squash those thoughts before they arise because understand this – I work this hard at my body because there is no high in the world like it. I feel good both physically and mentally (which is so important to me as I have suffered anxiety and depression in the past – we’ll leave that for another post!). This translates to a happy home life and work life. I am also kind of considering figure competing eventually. Maybe. We will see. Have to see what kind of shape I’m in at the end of all this!

What does it involve?

The Diet

Calories: 1300 – 1400

Fat: 40g

Protein: 100 – 120g

Carbs: 110g

Fibre: 30g

Breakfast:

Smoothie with 1 medium banana, 200ml rice milk, 1 tablespoon of LSA and scoop of Double Barrel Nutrition Protein Powder

Morning Snack:

1 tablespoon of Natural Peanut Butter with 1 medium green apple & cup of green tea

Lunch:

300 – 350 cals of chicken and veg soup/stew/stir fry or salad

Afternoon snack:

200g of natural non-fat yoghurt with 1 tablespoon of chia seeds & cup of green tea

Dinner:

300 – 350 cals of chicken and veg soup/stew/stir fry or salad (with or without sweet potato)

The Exercise Plan

Mon – upper body + 8.5km road cycle

Tue – group PT + 8.5km road cycle

Wed – group PT + 8.5km road cycle

Thurs – one on one PT + 8.5km road cycle

Fri – upper body + 8.5km road cycle

Sat – bootcamp

Sun – REST

Want to join Team Tighten Up?

Well, guess what? You can! I’d love you to take this challenge with me. Even my trainer is taking it on!

The Rules:

– Weight training: needs to be performed 4 – 6 days per week. 4 – 5 sets of 10 – 15 reps of weighted exercises of your choice. Work upper body one day and legs the next then back to upper body and so on. Always add core and foam rolling and/or stretches each day.

– Cardio: needs to performed in the morning on at least 2 – 3 mornings of the week at high intensity (running, skipping, plyometrics etc) on an empty stomach.

– Diet: follow a plan similar to what I have outlined above. Do your research and find out what calories and macro-nutrients are right for you.

– Check in: I’ll do a weekly check-in blog post where I will display my results and you can comment and do the same!

– Start date: Official start date is Monday 2nd of May but I’ve already started to kick things off so by all means start now!

I’ll also be posting lots more healthy recipes to help you (and I) along and will even be putting up some workout videos on the blog! That’s new and exciting! Oh… and… uh… a bikini pic is coming (dreading this) so that I can document a proper before and after comparison. No lolz, k?

So who’s in? :D

Project Tighten Up: Update 1

Hey Team Tighten Up!

How is your week going so far?

My week has been going very well and I am just a couple of measly 100 grams away from pre-Easter weight. I’ve gone hard with my training the last 3 days and my eating has been 100% clean. I am going to a mexican restaurant tonight though for a friend’s birthday but they have salads with chicken and pork so I’ll be having one of those (served in a crisp tortilla bowl mind you – may need restraints applied to me so that I don’t eat it! Nom Nom Nom).

One thing I have found with the meal plan I posted in my last entry is that it may be a tad low in calories and a tad low in carbs too as I have been quite tired and headachey over the last few days. And as my trainer has said, my workouts have been fucking rubbish. Eep.

So, I’ve been scouring Bodybuilding.com’s Plans & Programs section for advice. This site is a fantastic resource full of FREE personalised plans that are not only for body builders but for people looking to lose weight too. There’s also incredible transformation stories that you can read which, I don’t know about you, get me so amped up and inspired that I want to drop whatever it is I am doing and smash out a workout right then and there. Truth be told, I have been known to save an incredible transformation image on my phone and set it as my screen saver. What an exercise GEEK.

I spent a long time reading Jamie Eson’s plan. I find her so inspiring – at one point she was leading a fairly sedentary and unhealthy lifestyle but a cancer scare prompted her to transform her body, her health and her life. It’s women like this that I think young women should look up to as role models rather than stick thin celebrities and supermodels who maintain their figures by taking illicit substances, chain-smoking and sipping on coffees all day.

The incredibly inspirtational, fit and toned Jamie Eason

Now all of that has been said I am modifying my meal plan based on Jamie’s (and my super-trainer’s) recommendations. Because, as Nat says, if you want the shapes, you’ve got to feed the shapes. And no, not Pizza Shapes.

Now remember! This is MY meal plan. You will need to get your own so that it is tailored to your needs! ;-)

The Diet

Calories: 1600 – 1700

Fat: 35g

Protein: 170g

Carbs: 170g

Fibre: 35g

Meal 1

Double Barrel Nutrition Protein Powder, raw oat, rice milk and honey smoothie

Meal 2

Green apple with natural peanut butter

Meal 3

Chicken breast, brown rice, steamed vegetables and olive oil

Meal 4

Chicken breast, spinach, chia seeds and olive oil

Meal 5

Chicken, fish or lean pork, beef or lamb with sweet potato, steamed vegetables and olive oil

So much food. So much better. So very excited.

The official start date for Project Tighten Up is Monday the 2nd of May. I’ll be adding some discussion boards on my Facebook page so we can all discuss our progress, our hurdles and our triumphs!

A few people have said they would love to join in but don’t feel they are at tighten up stage yet. That’s cool – I still think you should formulate your own plan and go hard with us for the 12 weeks and give that fat a good swift kick in the buttocks!

What are your goals over the next 12 weeks?

Recently Trialled Health Products!

I’ve been meaning to post about these for a while now but I have been time poor lately.  Okay, poor choice of words… I’ve not been time efficient.  Argh, alright alright, I’ve been outright lazy.  OKAY?!  Gosh you people, always on my back.  I joke, I joke.  ;-)

I’m going to make this really easy for you (and me) and just give you some bullet-pointed notes on each product.  Then, hopefully, you can make an educated decision on whether you would like to try them or not!  I’m hoping it’s a big fat YES because they are each equally wonderful!

Coconut Oil

  • Coconut oil has anti-microbial and anti-viral properties and is even being used to help treat AIDS patients
  • It is known to contain a unique form of saturated fat that helps prevent heart disease, stroke, and hardening of the arteries
  • It has been shown to improve digestion and strengthen the immune system
  • It is used as an energy booster and enhances the performance of athletes
  • It is great for weight loss as the fat in coconut oil is used to produce energy and speed up metabolism, rather than be stored as body fat
  • It is fantastic as a massage oil or body moisturiser
  • Start off taking a teaspoon daily and slowly work up to 3 – 4 tablespoons
  • You can add it to smoothies or cook / bake with it (I recently used it in a thai inspired soup and it was delicious!)

I buy my coconut oil products from Nature Pacific.

Vital Greens

Vital Greens sent me some samples to try recently and I think this is an amazing product!

  • It’s a great tasting green powder that you mix into your favourite milk, juice, smoothie or water
  • Contains 76 all-natural ingredients and is known as a ”super food”
  • It has all the benefits of spirulina, chlorella and other super foods in the blend as well as herbs, enzymes, probiotics and minerals
  • It’s free from gluten, allergens, additives, artificial flavours, dairy, wheat and other nasties
  • It helps detoxify, energise, alkalise, nourish and support your system

Why not visit their site and give it a go for yourself?

Whey Protein Isolate

I was so thankful to receive a sample of this product and will definitely be using this for the long-term, that’s for sure.  I’ve even got Justin on to it!  I’d been looking for a good quality whey protein isolate product for a little while and when I stumbled across Double Barrel Ntion’s site I knew I had hit the jackpot.

  • Contains no added fillers or flavourings – just 100% high quality whey protein
  • I blend it into my morning smoothie and flavour it with a little honey
  • Whey protein is derived from milk during the process in which milk is turned into cheese
  • Protein is found naturally in every day dairy products, eggs, and soy, but the quality is not comparable to whey protein powder nor is it as easy to use
  • Studies have shown that whey protein is the best concentration to provide optimal performance
  • Whey protein contains BCAA’s which can be utilised directly by the muscle cells, so they are used at a high rate during exercise
  • These BCAA’s have shown in studies to have the greatest positive effect on muscle protein synthesis among all of the amino acids
  • Have a read of this site for lots of useful info on Whey Protein – www.wheyoflife.org

Do you use any of the above products or products that are similar?  What do you think of them?

It’s Time to Disconnect

One of the hardest things that I have had to overcome during my lifestyle overhaul (and especially during Project Tighten Up) was to stop eating food for pleasure.  I loved food (I still do, but not as intensely) and whilst I didn’t eat extremely unhealthily, I still made taste the main focus of my meals.  A lot of people would think, “Duh, taste is what it is all about!” but when you embark on a mission to TOTALLY reshape your body, taste can no longer be the primary or only focus.

When we eat something yummy it sends little signals to the pleasure centres in our brain that says, “Om nom nom, this is GOOD” and we want more.  So we eat more.  And the whole time there is a little party going off in our mouths and our heads and it’s a glorious time.  Ever been to a party and there’s some amazing soft cheese there?  How hard is it to stop at one piece?  Bloody hard, if you’re a cheese-a-holic like me.  That’s because food is almost like a drug – you become addicted to the pleasure it provides.  Hence, fat happens.

So, how do we disconnect these crazy little signals?  It all comes down retraining the way you think about food.  At the moment, I think of food as fuel.  I figure out what I will need throughout the day to fuel my workouts and I plan my menu around that.  I know I will need low GI carbohydrates to give me slow release energy, lean protein to help my muscles grow and aid recovery and healthy fats to keep me full.  I can make these things tasty and therefore give my pleasure centres a lil sumpin sumpin by adding garlic, herbs, lemon and chilli without increasing the calorie content.

People ask me if I get bored eating the same thing every day.  I honestly don’t because I’m now so focused on food being fuel that it doesn’t bother me.  I make my lunches for the week on a Sunday and I will happily eat the same breakfast, lunch and snacks every day resting assured in that fact that by doing so I will be moving closer to my goal of taking over the world of achieving ultimate health and fitness.  And a bangin body to boot.

Now, this doesn’t mean that I don’t reward those pesky little pleasure centres every now and then because I certainly do and would probably die if I didn’t.  Okay, I probably won’t die but I would be a sad little bulge battler.  Once a week or so I’ll indulge and have a treat – that might mean a few pieces of chocolate or it may mean a delicious takeaway thai beef salad but I maintain the discipline not to go overboard and to keep it within a reasonable calorie limit.  Only on special occasions do I allow myself to indulge further and have something that I really want (like my favourite pub meal – steak, salad and chips) and maybe even a few glasses of wine.  But apart from these moments I stay strict on my food and alcohol intake because I don’t workout this hard to go and undo it by eating foods that offer me no nutritional value.  I’m going forwards people!  I do not want to stay at a stand-still or go backwards!

Think before you reach for that chocolate or that piece of pizza next time and ask yourself – why do I want to eat this?  Is it purely because it tastes good?  If so, you’re falling back into the old ”food for pleasure” cycle.  Have something that offers better nutritional value instead and treat your body like the temple it deserves to be.

Do you think of food as fuel or are you stuck in the “food for pleasure” cycle?

Amanda’s TV Debut!

I was lucky enough to be asked on Kerri-Anne this week to talk about weight loss and it’s correlation with happiness and positive self-image.

For those of you overseas and unsure on who Kerri-Anne is, she is a very popular morning show host and has been in the television industry for many many years.  Justin called her the Australian Oprah.  Not like that helped me.  It just made me more nervous!

I had never been on TV before so I was extremely nervous and a little tongue-tied but I would have been a fool to pass up the opportunity to talk about something I am so passionate about.  Plus, Kerri-Anne was so lovely that it was easier to relax.  A little.  ;)

The blog readers that have been with me since the beginning may recall my earlier posts on how I started to change the way I saw myself, improve my self-image and get motivated.  Here’s some links on the posts I have written on these topics:

Celebrities Are not Diet & Fitness Roe Models

How to Get Motivated

The Follow On Effect

How Your Thought Patterns Impact Your Weight Loss

You Are What You Think

Goodbye Burgers, Goodbye Fries, Hello Health

Sometimes, when I feel unmotivated and wonder why I’m doing all of this, I just go back and read those posts and it sets me right back on the straight and narrow again.  It puts it all back into perspective that I am doing this for ME and if you don’t put yourself first then who else will?  :)

So, without further adieu, here’s my appearance on Kerri-Anne!

Review: Dietlicious

Recently I was contacted by Dietlicious who asked me if I would like to try their meal service.  My response?  Hell yes I would like to try your meal service!  So they VERY generously sent me a weeks worth of lunches and dinners to try.

What I love about Dietlicious is that it’s not a DIET.  There’s no heavy restrictions, just good quality real food that has been portion (very important!) and carb controlled.

Their meals taste absolutely delicious (hence their clever play on words – ‘dietlicious’) and very gourmet.  The philosophy they stick by is that you shouldn’t need to sacrifice taste to lose weight, you can still eat tasty (but healthy!) food – it’s just all about the portions in which you eat it!  I think this is very true for successful weight loss.

The meals are conveniently delivered straight to your doorstep and on top of frozen meals they also provide you with fresh salad ingredients and airlocked bags of fresh vegetables which you can add to any meal as you see fit.  Everything is labelled clearly and has heating instructions.  The ingredients and nutritional values are also clearly displayed.   You can read about what plans Dietlicious offers here.

Now, about the food!  My favourite meals were:

Chicken Cacciatore (373 calories)

Baby lamb fillets marinated in lemon, garlic + sumac, ready to grill (137 calories)

Honey Soy Chicken Noodles (429 calories)

I also had a couple of gorgeous curries that I can’t seem to find pictures of on the website, but trust me, they make a GOOD curry!  Even though the above were my favourites, I did thoroughly enjoy every meal they gave me.

The smaller serving sizes were a little hard to get used to at first (I’m used to a more generous serve of protein) but by the end of the week I was absolutely fine with it and even felt full at the end of each meal.  I have now carried over the smaller portion sizes into my own diet.

You can pick and choose the meals that you want delivered or you can just ask them to send you a variety, it’s up to you.   There’s also snack packs, fruit and breakfasts’ that you can add to your order.

Another thing that I found really cool is that they have husband/partner meals, larger serves of the same meal that you can order along with your meals so that your partner isn’t missing out and you get to eat the same thing at meal times!

Having tried another meal delivery service in the past, I can honestly say that this was far more superior in terms of taste, freshness, nutritional value and convenience.

So, if you are looking to lose weight yet still get to eat delicious and nutritious food, then Dietlicious is where it is at!  Give it a go.  You will not be disappointed.  :)

Update!  FREE snacks for your first order
Place an order for one week and receive a free snack pack. If you place a multiple week order you will receive free snacks for each week up to 5 weeks.
promo code: snacks

Review: CLA

I have been using CLA now for about 4 weeks so now it’s time for my review!  I must also apologise for my lack of posting – life has been very busy lately!

What is CLA?

Conjugated linoleic acids (CLA) is a type of fatty acid that is found mainly in meat and dairy products.

Over 30 clinical studies have been conducted on CLA with the following possible benefits being found:

  • Increases metabolic rate
  • Decreases abdominal fat
  • Enhances muscle growth
  • Lowers cholesterol and triglycerides
  • Enhances immune system
  • Anti-Carcinogenic

One study that I found particularly interesting can be found here.  This study was conducted by a company that makes CLA so it’s important to remember the results can be skewed.

Another interesting article can be found here.

My Experience With CLA

In the four weeks I have been using CLA, whilst keeping up my clean eating and exercise regime, I have leaned out , particularly in the middle, more than ever before.   I take two capsules of CLA, 3 times a day, with meals.

My last measurement results showed that I had lost 3cm from my waist and 2cm from navel and I had only been using CLA for two weeks at that time!  I definitely attribute this to the CLA as my results have been fairly consistent and this loss was quite a big one for me.   I am also starting to feel my abs come through, which excites me greatly!

My new measurements and photos will be taken in about a weeks time so we will really be able to see the results then but I am feeling confident that I will have some more good results this month.

Muscle growth has been coming along nicely too but I can’t really say if that’s just a side effect from training hard. ;)

As for immune support, well, I caught a terrible respiratory infection so it hasn’t done so much for me in that area I’m afraid!

One thing to note though – this is not some miracle pill that will make your weight worries go away.  You MUST train hard and you MUST eat clean for this to work.  Otherwise you may as well just be taking capsules full of olive oil, it will simply do nothing.

Where to buy it?

Your best bet is to source it online.   Have a bit of a search for the best deal.

This is the brand I use:

Have you used CLA?  What’s your experience?

Dexa Scan – Review & Results

Yesterday I went to get a dexa scan and I have to say it was honestly one of the most interesting things I have ever done in my life!

What is a Dexa Scan?

Body Composition Australia uses the worlds most advanced scanning technology from Hologic, USA.  Dual energy x-ray absorptiometry (DEXA), assesses total body bone mineral density and highly accurate measures of the body’s soft tissue composition (muscle mass and fat mass).  By measuring your body’s muscle mass, fat mass, and bone mineral density, Body Composition Australia can determine your total body fat percentage, and changes in regional body composition. We also undertake specific measures to determine your risk of Type 2 Diabetes and heart disease.

Dr Jarrod Meerkin was so lovely and made me feel very at ease.  The scan is non-invasive and you remain fully clothed the whole time.  The only thing that is uncomfortable about the whole thing is the amount of time you need to remain still!   Basically, all you need to do is lie down on a bench and the scanning device passes over your body.  The whole process takes about 5 minutes.  It’s that easy.

My Results:

Firstly, he told me that my bone density was excellent.  It is so good that it is actually off the charts for my age.  How you like them apples??

Then he moved onto the real reason I was there – to learn more about how much fat and muscles my body holds.

My overall body fat percentage was 27.6% (women should be between 21 – 33%).

Jarrod explained to me that the percentage number is not the most important factor here.  What is more important is the actual fat mass and lean muscle mass that your body holds.

I have 18.5kg of fat mass and 45.8kg of muscle mass (which he said was very good).

The total fat mass of females should weigh between 20kg – 25kg.  He explained that anyone who falls between 15kg and 20kg is doing very well.  Professional female athletes sit between 10kg and 15kg of fat mass therefore this is now my goal.

Body Part Breakdown:

Each arm: approx 1kg fat mass; 2.2kg muscle mass
Trunk: approx 6kg fat mass; 23kg muscle mass
Each leg: approx 4.5kg fat mass; 7.8kg muscle mass

So How Do I Get to My Goal?

The coolest part of the whole process was when Jarrod broke down all the information in order to develop a plan and helped me set an initial goal of getting to 23% body fat within 12 weeks.

Using the information from my results he calculated that my BMR is 1565 cal/day (the amount of calories your body needs to just maintain life).  To get to 23% I would need to be at a weight of 63.9 – 64.9kg.  To achieve this I will need to lose 4kg of fat (which would bring me to 14.5kg of body fat) and gain 1-2kg of muscle.  To achieve THIS I need to modify my diet and expend a MINIMUM of 1800 cals per week on exercise (too easy!).

Then he gave me my new calorie and macro requirements: 1900 cals per day; 166g protein; 143g of carbs and 74g fat (fat total is to be divided by 3 – 1/3 sat fats and 2/3 poly and monounsaturated fats).

I’m excited to punch all the numbers into Calorie King and develop a new meal plan!  Yay!  More food!

For those in Sydney, you can get it done in Pitt Street at http://www.bodycomposition.com.au/

Prices are here: http://www.bodycomposition.com.au/index.php?pageid=2 (I had the short consult)

Moral of the story – whether you are serious about making gains or loses, get this done. You will not regret it.

The scans are clearly VERY flattering… haha