Dear diary...

Wether your looking to loose weight or gain it sometimes keeping track of what you eat through the day is important in achieving your goal!

So you can get a small diary and record everything OR you can download an app for that.

The one that I recommend for the iPhone is Calorie counter by fatsecret.

This has a big database, you can choose to increase weight or loose it and it will give you a RDI for the day. You can also ad your own foods if you can't find the food you need.

I'm currently using it to track my carb and protein intake to ensure muscle growth and body regeneration.

There are a few free apps out there but this one gives you the info you need.

Give it a whirl and see if you are eating right.

3 days grace!

Recovering from sore muscles and having to work late has meant 3 days of no gym :(

But tho it has been only a mere 3 days it feels like too long!

So what can you do while you rest and get delayed?

Prep!

I have re gathered my thoughts and goals and have decided to drop into a very intense workout regime that will have me seeing the gym twice a day for most of the days.

Also planning for a diet that will support this.

So if your sick, or cannot make it to the gym on your scheduled day make some plans and stick with it!

Make sure you stick to the plans though. Otherwise you might slip into old habits...

Rice Confusion?

I read and have known for a while now that brown rice is supposed to be better for you.

More protein, more wholeness. So the other day I bought some brown rice and took it home and decided to compare the nutrition facts on the pack.

But I was surprised to find an almost identical nutrition fact panel on the 2.

What the?

Here are a few things that need to be considered to understand why brown rice IS the better option.

Calories
A cup of cooked, medium grain white rice has 242 calories vs. 216 calories in a cup of long grain brown rice.

Fiber
White rice has only 0.6 grams of fiber per cup compared to 4 grams of fiber in brown rice.

Carbs
White rice has 53.2 grams of carbs per cup vs. about 45 grams in a cup of brown rice. In addition, the 4 grams of fiber in the brown rice brings the total net carbs down to 41 grams.

Type 2 Diabetes
Harvard researchers found that eating five or more servings of white rice per week raised a person's risk of developing type 2 diabetes, while eating two or more servings of brown rice per week actually lowered a person's risk of developing the disease.
(http://www.healthdiaries.com/eatthis/brown-rice-vs-white-rice-a-comparison.html)

I have started taking a cup (when dry) worth of rice through the day with my meals to ensure good energy at the end of the day for the gym.

Bye bye dmaa

For those of you that use supplements, you are probably aware that Australia is getting ready to ban DMAA.

This means that some pre workout supplements will be pulled from shelves very soon.

These will include USPlabs Jack3d, USPLabs OxyElite, APS Mesomorph , Nutrex Hemorage Ultra Concentrate, SAN Launch, Neogenix Cryoshock, Mutant Mayhem, CTD Labs NoxiPro and Dorian Yates Nox Pump.

Some supp stores are selling them cheap. So if you use them perhaps now is a good time to stock up.

But, perhaps it might be worth using this as a reason to stop the pre workout and find a new way to get the most out of your routine?

Only a couple more days to go!

The fortnight of blitzing is coming to an end. If you have been blitzing away like I have. I want you to finish the weekend off with upping the anti and increasing your blitz time for that last hoorah!

If your hitting the weights, add just that little bit more weight and one to two more sets per exercise.

If your going the cardio option, add an extra speed number or two an increase your time by another half of your usual.

This will really test your mind body connection. Push it!

Finish...the...BLITZ!

Tech Tuesday!

Are you man enough?

Are you woman enough?

Ever wondered how fit you need to be for acceptance into the Australian defence force?

Well wonder no further! Check out the App from the Australian Defence force, ADF Active.

It is the standard type of fitness logger but it is geared up to test you and get you prepared for what you need to be accepted for the defence force.

It includes images of the exercises, a BMI calculator, Beep test and values for each defence sector that you may wish to be entering.

I have not, as of yet, given the slew of tests a trial. But as soon as I do I shall let you know if I pass or not.

It seems a great propaganda type tool, very sleek looking and well set out. As far as subliminal messaging goes this rates fairly high on the scale. As a regular fitness tool however, well there are better ones out there for sure, Gain Fitness and even a few other freebies. ADF has limited variety and scope since it is targeted at just testing you for their fitness goals.

Retrospective number 1.

Well it's been a whole half year already.

Wow it has really gone fast.

But how has everyone gone with the new years revolution goals?

I have gained muscle mass as I wanted. But I still want more!!!

But at least I have started to achieve and haven't lost track of my goal.

What must occur from here is another game changing routine and mind set. Why? Because 6 months ago I was someone different and living somewhere different. If I don't adjust my mindset and goal achievement routine... I might not be heading in the right direction.

So what now?

Well I am currently finishing this fortnight blitz and then the routine will change.

I will post what the new direction and process is at the end of next week.

Are you ready for a change of mindset? How are you tracking for your goal achievements?

Stay inspired!