3 important rules

Being into this lifestyle, we always do a ton of our own research and learn a lot of "bro science" 

which dictates our "fitness morals" or just little things we believe in and live by 

At the moment, here is the top 3 things I personally strongly believe is the most important when trying to diet/gain muscle/ get fit 

1. Sleep 

I used to be one of those people that loved staying up late, coming home late, partying all night long 

But these days sleep is one of the most important things to me 

We go to the gym to break down our muscle by training them and they get stronger and bigger during recovery. 

Your body recovers the most when it is asleep and various hormones in your body are affected if you have a lack of sleep. 

Even if you're not trying to build any muscle and simply just want to lose weight, hormones play a big part in that. Lack of sleep affects your cortisol levels which have a hugeee impact on weight loss.

So yes, to look your best get your beauty sleep in !

2. Refeed Days 

Starving yourself or going weeks on end eating no carbs is just not the way to live and also not healthy for you.

Refeed days really helped keep me sane, allowed me to still go out and have lunches with my friends, taking one step backwards so I can take two steps forwards.

I also strongly believe keeping your body on super low calories for an extended period of time would result in your body just getting used to running on those calories and making it harder for you to keep getting leaner. Being a small person myself, my maintenance calories are already low and there is really not that much calories that I can cut! So re-feed days really helps keep my metabolism going, give the body a little shock and practice in burning off those extra calories and then get back on your diet the next day.  

3. No alcohol on training days

My friends know I like to refer to vodka as "distilled potatoes". Alcohol is not only packed with calories, sugar and carbs it also affects muscle recovery. 

After training and breaking down your muscle it is important to fuel it with protein and nutrients so it can grow back stronger. Consuming alcohol at night when you have trained during the day prevents your muscle from recovering, so the break down of the muscle during training is pretty much pointless and might even put you a step back. 

Im all for going out and having a good time too, so if I know I plan to drink or go out that night, I don't do any weight training that day. 

So this is what is most important to me right now ! 

I always learn along to way so it might change from time to time but these are what I live by at the moment ~

Melting moments

I baked some melting moments for Christmas ! Filled with vanilla butter cream and home made strawberry jam 

I love to bake yummy food, sucks that my diet and lifestyle does not allow me to devour a whole plate and have these every day. So I took full advantage of this holiday period to bake more cause they  are people around that can enjoy them :)

The recipe I used is the one as shown on Australia's Masterchef  

20 weeks out

So i've made a decision that I would want to compete in 2015!

I haven't told many people, mainly because I didn't want to hype it all up and didn't want people to have expectations of me and what if I don't do as well as I'd hope to etc etc etc..

But I guess i've decided to start documenting it here for myself and to share with people who follow me ~ 

I have a coach and she is amazing I can't wait to actually start my diet with her

she is someone super influential and sucessful in this industry 

she is also someone i've followed for a long time and someone I aspire to be like so im so blessed and excited that I will be having her to guide me through this journey i'm about to begin 

I'm still torn between which division I should enter, 

In the federation im choosing to enter in, there is a "Bikini" division and a "Fitness" division

Personally, I would want to aim to do Fitness eventually, but for right now I'm not sure if I'm quite at that level yet so i' considering if I should do Bikini to begin with. 

My boo and a few friends have said they think i'm better suited for fitness 

I guess i'll decide closer to date! 

And see what my coach has to say 

Okay I guess that's all I have to say for now! 

I'm the luckiest girl

Got this sweet beautiful Tiffany and co. Bracelet from my bigger half :)) 

He spoils me so much but he is already the best present I could ever wish for 

Merry Christmas

Xmas selfie ! 

Hope you're all having an amazing Christmas ! I have taken a break from the diet and macros to enjoy this Christmas week cuz life is all about balance 

Gonna get straight back into it in 2 days time 

Happy holidays

Xoxo

Kale chips

Healthy alternative if you're craving some potato chips! 

Kale is an awesome superfood packed with nutrients and fiber ! Just drizzle with some olive oil and season lightly with salt ! 

I added some Cajun seasoning from masterfoods to mine for that spicy taste 

Bake at 180 degrees for about 10mins 

And you're all done ~ 

Taste yummy and feels even better

Cookie Monster cupcake success !!

 

Cupcake base is a simple chocolate chip cookie cupcake 

 I modified the original recipe

100g self raising flour

70g sugar 

90g butter 

 2 large eggs 

throw it all in a bowl and mix with electric beater 

Icing 

1 part butter 2 part icing sugar 

 few drops of blue food colouring 

Eyes

White chocolate button 

M&M 

Mouth 

choc chip cookie 

simple and fun cupcake to bring to any party/gathering ! 

xoxo 

Stereosonic

 

Was a very hectic and cray cray 2 days 

this is probably gonna be our last stereo that we will go to ~ 

now to concentrate on bigger better things! 

Abdominal progress

So for maybe the past 2 months or so I was on a mission to try to drop my body fat percentage down and see how I go, aiming to look my best by stereosonic so I could wear my lil tiny crop top :D 

Think I did okay, honestly the picture looks better than how I actually did in real life . But this was just a trial run to see how I go with the whole keto/ carb cycling thing . 

Was really hard because I lovee carbs but I think this approach worked for me, didn't have to restrict myself to boring chicken breast, had dressing on my salads and got to eat bacon and snack on cheese and lots of peanut butter! 

Not a boring diet at all and was very flexible since I also did iifym and had carb up days where I get to eat lots of carbs to refill my glycogen levels ~ 

Overall I think it was a good cut! Flexible dieting does work and you don't need to torture yourself with chicken breast and broccoli everyday 

For now im gonna increase my carbs and calories and try to make some gainz