So I was reading through old blog posts and I had a section very early into my USN challenge on supplements. A year into training, I thought it best to share what I've learned and give an update as I have tweaked things.
BCAAs
I've tried with them, I've tried without them and you definitely get muscle loss and damage without so I stick to these. Brands that I've tried are USN, Bulk Powders and Optimum Nutrition. In all total honesty, I can't tell the difference but at the moment I have USN. It's certainly more cost effective and better (in terms of quick absorption) to drink your BCAA's but I personally don't. If I take a protein shake for breakfast, then a pre-workout then another drink for BCAA's is just a lot of liquid before the gym. It's only a 30 min journey to my gym and I really don't have time to digest all of that liquid properly so when it comes to working out, I feel a bit sick. So, in summary, I take my BCAA's in capsule form although drinking them is probably better. I wouldn't be without them, BCAA's are part of my 'stack' (I think that's the phrase?!).
CLA
I've had my ups and downs with CLA. Pure CLA didn't seem to do much for me, CLA Thermo did and the Green Tea one was also better. I'm about to try a brand new CLA with raspberry keytones in it which should be interesting so I'll keep you posted. I don't always have CLA in my routine but when I do, I tend to opt for the CLA with something else as I just don't find pure CLA works as well as the dual function CLA.
Fat burners
I've tried several of these now, including USN Xedra Cut, Grenade and Bulk Powders. I found Xedra cut and Grenade to be very similar in terms of benefit. I do like them and I would recommend them. I found that if I had my fat burner with a coffee with milk, it was fine. Even a few glugs of milk did the job to take the edge off the burning sensation you can get with them. My word of caution with fat burners: they are not a miracle cure. IF you're following a good, healthy eating programme and workout plan then yes, they'll help and give you an extra kick/boost but they will absolutely not be any substitute for good diet and lifestyle. You can't eat burgers and chug down 6 grenades and hope for the best, it won't work. Sorry. P.S, having taken 6 grenades by accident once, I don't recommend that. I had palpitations for about 4 hours, it was horrible.
Omegas and multivitamins
I've always taken omega and multivitamins. I don't subscribe to a particular brand, it's just whatever is on offer at Boots/Superdrug at the time. Most supplement manufacturers will also do their version too.
Protein powder/shakes
I like protein shakes but I try not to over use them or substitute them for proper healthy eating. Having tried numerous brands over the year, I can honestly say I prefer the USN protein powder. It tastes better, it mixes better and it has all of the added bonus nutrients like CLA and BCAAs. I've used their GF-1 formula and whey, both are good. The mint-choc flavour GF1 is absolutely delicious, and I love pistachio.
Casein
I have only tried casein powder once and I really didn't like it. It was grainy (I tried the ON brand) and tasted so bad I am really reluctant to give casein a try again. I basically decided to just suck it up and have a few spoons of cottage cheese, does the same job and you get used to it.
Pre-workout
Arguably, grenade and xedra cut are pre-workouts because of the caffeine formula. I would say that's probably true so if I was taking one, I probably wouldn't take the both. I've tried a bulk powders pro formula pre-workout and I've just ordered the USN hyperlean. Have to be honest, really don't use pre-workout that much so it's difficult for me to say but it certainly does give me a kick. I think I'm going to start using pre-workout on leg day because my personal trainer has given me an absolute bitch of a plan for the next few weeks!
ZMA
I've only just ordered some ZMA but I've heard good things. I'll keep you posted as to whether I think this is any good.
Hope this helps. Will keep you posted.
Friday, 23 May 2014
USN FINALS!!!
So last weekend I attended the USN Body Makeover Challenge Finals at the Body Power Expo in the NEC.
When I was told I got into the finals I was actually really surprised but totally delighted. I couldn't believe it. I never started the challenge with the end or the finals in my mind at all but to be part of the final 10 USN body makeover challengers was a brilliant experience.
So what happened? Well, after a journey up on the train with my fellow finalist and challenger friend Tarryn, we got to the NEC. It's HUGE!!! I had no idea how massive it was. We were greeted by Mel, the Body Makeover contact for USN UK who has supported us this whole time. It was so lovely to meet the other challengers as well and hear their stories. There were some impressive weight loss journeys. I was interviewed by a lovely gentleman on stage (yes, that was rather daunting but I don't actually mind public speaking) and talked about what made me start this and how I've maintained it.
We then hung out with the other challengers and had a look around the Expo. I've never seen anything like it! USN provided us lunch and we chatted to the USN athletes. I was really worried that they might be snooty to us, we were mere mortals after all! But they were all absolutely lovely and made us feel really welcome and congratulated us. Before I even knew it, the time had come and they were getting us up on stage to announce the winner. The winner? My friend Tarryn and her boyfriend Dominic! They were ecstatic, I was ecstatic for them! Tarryn had tears streaming down her face, shaking has she held her oversized cheque with a huge smile. It was so lovely to see her win and so happy. For her, it was absolute validation that she had done well, it was the exact boost she needed following injuries last year. It was then back to the hotel to get changed for the USN dinner/after party. We hung out with the USN staff, ate, drank and danced the night away! It was so much fun. I have to confess to being of the age where I normally only dance at weddings so it was a refreshing change to be able to boogie without nuptials being involved!
So what's with me? Have I kept up with the USN lifestyle? In short, yes, I have. I made a very clear commitment at the start to make this maintainable for life and I think I've cracked it. I go to the gym three to four times a week, I follow around 80/20 rule with my food and I don't deny anything that I really crave. I like a drink although I drink different things and if I have a heavy social week, I'll cut back the next week. It works.
Having said all this though, being around all the athletes at USN and the body expo did make me think I'd like to take my fitness to the next level. I don't know what that looks like yet but I'm going to set myself some new goals and go for it. I'm presently trying to convince a friend to do the challenge again with me as they want to lose weight and I've convinced them that the way forward is the USN body makeover challenge. I've not decided whether I'll just do it with them to support them or whether I'll actually enter again but either way, I'm sure I'll keep this up so watch this space!
I will post some photos really shortly.
When I was told I got into the finals I was actually really surprised but totally delighted. I couldn't believe it. I never started the challenge with the end or the finals in my mind at all but to be part of the final 10 USN body makeover challengers was a brilliant experience.
So what happened? Well, after a journey up on the train with my fellow finalist and challenger friend Tarryn, we got to the NEC. It's HUGE!!! I had no idea how massive it was. We were greeted by Mel, the Body Makeover contact for USN UK who has supported us this whole time. It was so lovely to meet the other challengers as well and hear their stories. There were some impressive weight loss journeys. I was interviewed by a lovely gentleman on stage (yes, that was rather daunting but I don't actually mind public speaking) and talked about what made me start this and how I've maintained it.
We then hung out with the other challengers and had a look around the Expo. I've never seen anything like it! USN provided us lunch and we chatted to the USN athletes. I was really worried that they might be snooty to us, we were mere mortals after all! But they were all absolutely lovely and made us feel really welcome and congratulated us. Before I even knew it, the time had come and they were getting us up on stage to announce the winner. The winner? My friend Tarryn and her boyfriend Dominic! They were ecstatic, I was ecstatic for them! Tarryn had tears streaming down her face, shaking has she held her oversized cheque with a huge smile. It was so lovely to see her win and so happy. For her, it was absolute validation that she had done well, it was the exact boost she needed following injuries last year. It was then back to the hotel to get changed for the USN dinner/after party. We hung out with the USN staff, ate, drank and danced the night away! It was so much fun. I have to confess to being of the age where I normally only dance at weddings so it was a refreshing change to be able to boogie without nuptials being involved!
So what's with me? Have I kept up with the USN lifestyle? In short, yes, I have. I made a very clear commitment at the start to make this maintainable for life and I think I've cracked it. I go to the gym three to four times a week, I follow around 80/20 rule with my food and I don't deny anything that I really crave. I like a drink although I drink different things and if I have a heavy social week, I'll cut back the next week. It works.
Having said all this though, being around all the athletes at USN and the body expo did make me think I'd like to take my fitness to the next level. I don't know what that looks like yet but I'm going to set myself some new goals and go for it. I'm presently trying to convince a friend to do the challenge again with me as they want to lose weight and I've convinced them that the way forward is the USN body makeover challenge. I've not decided whether I'll just do it with them to support them or whether I'll actually enter again but either way, I'm sure I'll keep this up so watch this space!
I will post some photos really shortly.
Saturday, 6 July 2013
CHALLENGE COMPLETED!!!
All finished. 12 week USN challenge done.
I’ve been on diets and most times theminute I finish the weight creeps back on because I can’t wait to eat“normally”. This is different, eating healthily does feel normal and I feel SO much better in myself.
The final weeks of the challenge were really hard as my mother was very ill. The old me would have turned to comfort food and piled on the pounds but not this time. I stuck to healthy eating principlesand despite personal set backs, I’ve still achieved good results.
People tell me I look great and I look like I’ve lost “loads of weight”, in actual fact I haven’t lost much weight, I’ve gained muscle but to me, this challenge wasn’t about the weight. It was about a better way of living and getting into shape. I’ve dropped body fat and gained muscle and I feel so much better.
I really enjoyed my USN body challenge, far more than I thought I would.
I feel better now than I did in my early twenties – and I look hotter now than I ever did then! I genuinely feel like Iam in the best shape of my life. If you want to crash diet - do something else. If you want to make a change which you can keep, do the USN Body Makeover Challenge.
Start
Body Fat: 24.2%
Thigh: 55 cm
Hips: 97cm
Waist: 76 cm
Chest: 82 cm
Bicep: 26 cm
Dress size: 10-12
Weight: 64kg
Now
Body Fat: 19.4%
Thigh: 50 cm
Hips: 90 cm
Waist: 70 cm
Chest: 81 cm
Bicep: 25 cm
Dress size: 8-10
Weight :60.4kg
Thursday, 13 June 2013
Some food from this week
So here is some food from this week.
This is a kind of lamb kofte/kebab thing from a local Turkish restaurant - its minced lamb with garlic and herbs with a salad. It's LOVELY.
I don't know what they put on the bread in this restaurant but if it came out that it was crack cocaine, I'd believe them. After 2 slices I had to ask them to take it away!
Home made gluten free bacon roll with turkey bacon, egg, cucumber and tomatoes. Sunday brunches!
This was at a friend's house, I asked her to make me healthy food and she did. Chicken kebabs and cous cous.
Fruit with fat free yogurt
Spinach, olives, turkey bacon, quinoa, chicken and cottage cheese.
Quinoa salad with turkey bacon, chicken, chick peas, with vegetables.
I love these yogurts.
Whole wheat pasta, grated courgette and ham
Porridge from the graze box.
Take out salad for lunch.
Salad at home, smoked salmon, eggs, crunchy salad leaves and avocado.
Bit of a treat, homemade fruit compote with fat free yogurt
This is a kind of lamb kofte/kebab thing from a local Turkish restaurant - its minced lamb with garlic and herbs with a salad. It's LOVELY.
I don't know what they put on the bread in this restaurant but if it came out that it was crack cocaine, I'd believe them. After 2 slices I had to ask them to take it away!
Home made gluten free bacon roll with turkey bacon, egg, cucumber and tomatoes. Sunday brunches!
This was at a friend's house, I asked her to make me healthy food and she did. Chicken kebabs and cous cous.
Fruit with fat free yogurt
Spinach, olives, turkey bacon, quinoa, chicken and cottage cheese.
Quinoa salad with turkey bacon, chicken, chick peas, with vegetables.
I love these yogurts.
Whole wheat pasta, grated courgette and ham
Porridge from the graze box.
Take out salad for lunch.
Salad at home, smoked salmon, eggs, crunchy salad leaves and avocado.
Bit of a treat, homemade fruit compote with fat free yogurt
Week 8 photos
So here is week 1 vs. week 8 photo.
So far I'm pretty pleased with the progress and on days when I think "Christ, what am I doing?" and "is there any point?" then I just look at these photos to see how far I've come. It is SO important to measure your progress. Its a mistake I've made many a time on body changing/weight loss programmes before. I take measurements every week but you don't see the cm here and cm there in the mirror - the photos really put it in perspective.
Its not perfect, sure, but it's a lot better than it was. Must keep going!
So far I'm pretty pleased with the progress and on days when I think "Christ, what am I doing?" and "is there any point?" then I just look at these photos to see how far I've come. It is SO important to measure your progress. Its a mistake I've made many a time on body changing/weight loss programmes before. I take measurements every week but you don't see the cm here and cm there in the mirror - the photos really put it in perspective.
Its not perfect, sure, but it's a lot better than it was. Must keep going!
Thursday, 6 June 2013
Week 8 - Friday
I've stopped posting every day because most days look the same. Sleep, gym, eat, work, gym, eat, sleep, repeat. I figured it wouldn't be long before that got boring.
So, how am I doing?
Not bad!
I posted my week 6 results which I was pretty pleased with. Weeks 6-7 I kind of left my foot off the pedal with a few social events and not particularly healthy choices. So I had some wine, a few pub lunches which were still salads but jot the best ones. I also had a blow-out curry with some friends which was great fun but a week of not brilliant (but not totally bad£ food plus curry and I felt pretty rubbish. I started to get totally paranoid for my measurements this week. I was quite sure that I'd made no progress since week 4 and that I would have put on body fat. My measurements also hadn't changed much since week 4. Had I undone all my good work? Was I on a plateau? I started to really doubt myself and I was on email to my friend Taz (who I mentioned and has already done this challenge) having a bit of a wobble. Ok, having a major wobble. Taz did what all good friends do and reassured me. So this week was the test, I'd not had my body fat measured since week 4, what would the callipers say?
They said I was down to 19.4% body fat! A little more than 2.5% body fat off! Yay!
I'm really happy with this. To top it off, I've checked my measurements today and my thigh has gone down to 51cm down from 53 and my hips are at 90cm down from 93.
Week 8 eating and training plan is really clean. I'm off the booze again for a few weeks just for the last push of the challenge. I might have a drink to celebrate my tower run on the 23rd but that's pretty much it. Lots of salads, veg, protein for me!
Will keep you posted
So, how am I doing?
Not bad!
I posted my week 6 results which I was pretty pleased with. Weeks 6-7 I kind of left my foot off the pedal with a few social events and not particularly healthy choices. So I had some wine, a few pub lunches which were still salads but jot the best ones. I also had a blow-out curry with some friends which was great fun but a week of not brilliant (but not totally bad£ food plus curry and I felt pretty rubbish. I started to get totally paranoid for my measurements this week. I was quite sure that I'd made no progress since week 4 and that I would have put on body fat. My measurements also hadn't changed much since week 4. Had I undone all my good work? Was I on a plateau? I started to really doubt myself and I was on email to my friend Taz (who I mentioned and has already done this challenge) having a bit of a wobble. Ok, having a major wobble. Taz did what all good friends do and reassured me. So this week was the test, I'd not had my body fat measured since week 4, what would the callipers say?
They said I was down to 19.4% body fat! A little more than 2.5% body fat off! Yay!
I'm really happy with this. To top it off, I've checked my measurements today and my thigh has gone down to 51cm down from 53 and my hips are at 90cm down from 93.
Week 8 eating and training plan is really clean. I'm off the booze again for a few weeks just for the last push of the challenge. I might have a drink to celebrate my tower run on the 23rd but that's pretty much it. Lots of salads, veg, protein for me!
Will keep you posted
Sunday, 26 May 2013
Half way through pictures
Week 1 -6 result pics
So here you have it, weeks 1 to 6 complete and the picture results. So far most people have commented on my back and upper body changes. It would be nice if my stomach and thunder thighs would follow suit!
Overall though, I don't think it's bad progress for 6 weeks.
So here you have it, weeks 1 to 6 complete and the picture results. So far most people have commented on my back and upper body changes. It would be nice if my stomach and thunder thighs would follow suit!
Overall though, I don't think it's bad progress for 6 weeks.
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