Fitnatic Zoe

Hi, i'm Zoe, just turned 20 (1st November) and an Aussie. :) I enjoy anything to do with weight training, metabolic resistance training, nutrition and health. kettlebells are amazing for fat loss and muscle gaining, as i have found out incorporating them into my weight training routine. I'll be posting my daily workouts, rants and tips when i can.

[scorpiofactsdaily]

Your ego is growing. It is growing and growing, ever bigger, ever stronger. Oh god. Make it stop

[scorpiofactsdaily]

You have been possessed by a very lonely and very sad demon who just wants to chill with you instead of being in the surprisingly underwhelming pits of hell. Be kind to it and maybe you’ll both cheer up

[fitnaticzoe]

Stop on unfortunately 😑

[matthewmorgan]

[fitnaticzoe]

BASTARDS! I wish we could get this in Australia, I love Peanut Butter. lol

[scintillatingjelly]

[fitnaticzoe]

The Slow Bulk Begins...

Oh my gosh, Iv been so slack not posting anything. lol

Well where do I begin..... I have been on The Anabolic Diet for 5 weeks now.I don't like calling it a diet, because that means I will one day end it. Which I wont. I'll refer to it as "The Anabolic Lifestyle" haha.

Its going great have lost about 1inch so far on my hips yay. (33.1 inch to 32.2inch). Ever though iv lost that I still don't look the way I want boohoo lol. Iv come to the conclusion that its because I don't have enough god damn muscle >:(.....

Well that's about to change because I'm goin' on a slow bulk, wooowoooo

Here's the break down:

REST DAYS

Protein: 132g (35%)

Fats: 101g (60%)

Carbs: <30gs (5%)

Cals: 1513 (-168 of my maintenance calories, which are 1681)

WORKOUT DAYS

Protein: 196g (40%)

Fats: 120g (55%)

Carbs: <30gs (5%)

Cals: 1984 (+303 of maintenance calories)

ONE OF MY WORKOUT DAYS WILL FALL ON CARB LOADING DAY. 

This will change the macros to:

Protein: 99g(20%

Fats: 55g (25%

Carbs, oh glorious carbs: 272g (55%)

Cals: 1984 (Remain the same)

I'v also started Stronglifts 5x5 to gain strength and mass.

Time to get Swole

(I'm a chick who wants to be a ball of muscle bahah.)

[fitnaticzoe]

Clean eating B.S

About a year ago I was all up in only eating the so called "Clean" foods and not touching the "dirty" ones like cookies, ice-cream and cereal. Even when I would have choked a nun to eat one without feeling guilty for days. Due to thinking It was going straight to fat storage. HOW NAIVE I WAS. Those days are thankfully over.

Their is no such thing as "Clean" or "Dirty" foods your body doesn't know whether the carbs, fat and protein came from a so called clean or dirty food ( Meat pie vs salmon & sweet potato). All carbohydrates are converted into glucose, all proteins into amino acids and all fats in fatty acids no matter what the source.

Nothing can over come the law of thermodynamics. As long as your calories AND macros are in check with you goals, whether they be muscle gain or fatloss you are able to achieve them with any foods you choose to consume.

BUT, yes there's a But. Get most of your foods from whole sources. I know what your thinking "But you just said I can have my like Ice-cream and nutella.?" YOU CAN, just don't make your diet 50% ice-cream 50% donuts, the reason is that you still need to get you micro-nutrients A.K.A vitamins which we know are lacking in ice-cream and Donuts lol.

If you want to have that piece of cake/ ice-cream (I keep saying ice-cream a lot don't I lol) whenever you so choose by all means do so.

Its not always an all or nothing approach- moderation is the key.

I'm not saying your whole diet should be made up of Pies, cake and chocolate,but I'm just making a point that we focus regurgitated "Broscience" that is minimal in the scheme of things.

The majority of your focus should be on being active and having a healthy relationship with your food as opposed to worrying about the Chocolate cake you had last night.

Hope someone found this helpful :)

[hotgaynerd]

[fitnaticzoe]

HOLY HELL :p

[muscru-deactivated20130325]

[fitnaticzoe]

Mirin' those legs :)

[raabta-deactivated20180205]

[fitnaticzoe]

Protein cheesecake recipe. Epic macros!

(Not my photo by the way)

Here is my protein cheesecake recipe, high in protein and relatively low in carbs/ fat. (Macros at bottom of page)

(Sorry about the Aussie ingredients lol)

Tools:

Spatula

bowl

mixer with whisk attachment

6" pie tin

Ingredients:

375g coles L.F creamed cottage cheese

180g Chobani plain greek yoghurt

30g Protein powder

3 egg whites

60ml water

 Preheat your oven to 160℃(320℉) and spray your pie tin with cooking spray and line with baking paper.

Measure out you cottage cheese into your electric mixer bowl (if it comes with one).

Mix on medium until smooth, scrap the sides of the bowl as you mix. Add egg white & blend again. Warning- mix the egg whites with a spoon a bit so when you turn the mixer on it doesn't go all over the walls (personal experience lol).

Add remaining ingredients & blend again.- the warning also goes with the protein powder, do the same as you did with the egg whites

Pour in 6” pie tin. Then cook on 160℃ (320℉) for 30 minutes, then turn oven down to 90℃ (194℉) & cook for a further 60 minutes.

Let cool and sit in fridge over or a few hours -depending on how hungry you are lol.

Macro breakdown:

For the whole cake!

Calories: 581

Protein: 86g

Carbs: 31g

Fats: 11g

Variations:

Instead of the Chobani yoghurt, you could use a flavoured diet yoghurt like Nestle solei peach to give it a different flavour. Also add some different flavoured protein powders and/ or essences.

HAPPY DAYS :)

[fitnaticzoe]

Fitness update

I currently am in the process of trying to get ripped lol.

My transformation (Still a work in progress) started on August 2012.

Started at a ridiculous 38KG and am now, as of October 49.7Kg wooop.

Loving the newbie gains in the gym.

Stats:

Deadlift currently 6x6 @ 80KG (176 Lbs)

Squat 6x10 @ 45Kg- 99.2 Lbs (50Kg on smith machine)

Bench 6x 10 @ 20Kg -44Lbs (need to work on this)

Over head press 6x8 @ 22.5KG -49.6 Lbs

Leg extensions/ Leg curl both 5x10 @47Kg- 59.5Lbs

[fitnaticzoe]

Long time, no posts...

I've been MIA for a couple of months due to studying for a Certificate II in Business.

I'm happy to report of successfully completed the course and attained my Cert II, i will probably enroll in a financial services course soon woooo.

Workout update

About three weeks ago I started the "Stronglifts 5X5" strength program. Its pretty much a minimalistic workout routine focusing on the five big lifts- Squat, Bench press, Bent-over row, Military press and Deadlifts.

You add weight to the bar every workout (3 times a week) in increments of 2.5KG for all lifts except the Deadlift, where you add 5kg.

Ive been consistently adding weight to all my lifts, but recently stalled on the military press and row. I think the reason for this is i have not given my body enough time to adapt to the weight and increasing it each workout is over kill. To counteract this I'm going to add weight each week instead of each workout.

But if i am feeling strong on a particular day and can do more than 5 reps with ease I'll up the weight. :)

[prettygirlfood]

[wokeupcute]

[fitnaticzoe]

Such a short -arse lol (i'm 5'0)

[fitnaticzoe]

Started TAFE

On Wednesday I finally enrolled in TAFE to complete a Certificate II in Business. Wooop. My teachers and class mates are radd, which is a bonus. :)

[kurtsies]

[fitnaticzoe]

OMG, i just had to reblog this. So cute XD

[fitnaticzoe]

Workout Update

Today i was finally able to deadlift the 40Kg barbell, was very pleased with myself. Also attempted to do  pull ups and can now complete 6 unassisted, deadhang's in a row, which is great due to only being able to do 2 assisted pullups 1 week ago.

The workouts I have been creating for myself have obviously immensly improved my strength levels. I stick with the basics i.e Deadlifts, Squats, rows, chin ups, dips, Overhead presses and always try to increase more reps with the same weight before increasing the weight, I use a high volume and intensity approach (High reps with as much weight as i can do with perfect form).

My squat in the last month has gone up by 20KG, Deadlift has gone up by 15KG, Rows have gone up by 10KG, Overhead press by 7.5KG(need to work on my OHP'ing), Chin ups by 6 (couldn't do 1 a month ago). Very pleased with myself :)

WORKOUT

1a) Deadlift 5 x 12 (40KG)

1b) Burpees 5 x 10

2a) RDL 5x5 (40KG)

2b) BB bent-over row 5x10 (20KG)* last 2 sets did 12reps

3a) KB swing x 50/40/30/20/10 (20KG)

3b) Sit ups x 50/40/30/20/10

4a) Chin up 5x6

4b) Dips 5x6

4c) Pull ups 5x6

Intervals on C2 Rower (Loving the rower have never used one before)

1 min high intensity/ 1 Min low intensity for 10 mins