10 WEEK GOAL: Train Insane & Eat to Grow. Increase Muscle Mass whilst maintaining a relatively low body fat percentage.
Date: 24th July 2016 | Day: 63 of 70 | Current Weight: 53.6kgs

simonemckenna.comPROGRESS UPDATE:
This morning, before my fasted cardio session at the gym, I weighed in at 53.6kgs. With only a 300g increase in weight I am pretty impressed that I have maintained my previous weeks weight. Last week I had a pretty big loss of 1.1kgs for my first week of cutting, so I am glad I haven’t lost as much this week. 

I have received so much love and support this week via my instagram (@simonemckennafitness) accounts. The encouraging words and positive feedback fueled my workouts this week to be the best week of training I’ve probably ever had! I have included my training split below as well as a more in depth look at my current eating plan. Although I try to be as open and honest as I can be, I am always quite conscious of sharing my nutrition plans as they have been designed to suit my body and my training and I worry that people will look at them and want to copy them and not actually get results! Everybody’s metabolism, nutritional intake, macro counts and needs are different, which is why I never provide weight/grams of my food. So please, I urge you not to copy my plans but instead let them be healthy food ideas or “food for thought” when following you own plan. 

I have actually been LOVING the macro count and calorie intake of my first cutting phase. The decrease in carbs is actually working in my favour as I am still smashing my workouts and feeling energised as opposed to feeling heavy and flat in previous phases.
During the week/training days I am enjoying 5 meals.
Meal #1: Salmon + spinach + mushrooms + asparagus + protein bread
Meal #2: Casein Shake
Meal #3: Chicken breast + rice + veg
Meal #4: Kangaroo mince + rice
Pre/post supps: Preworkout powder + BCAAs + Creatine
Meal #5: White fish + sweet potato + veg
Meal #6: Sugar free jelly OR cup of tea

REFEED DAY- I still haven’t had a refeed day. I am supposed to have one every 10 days- I have no excuse! I think it is going to be Wednesday so that I can train Back & Bis and then Shoulders on Thursday with the extra carbs and fuel to push hard!  Yes- hold me to Wednesday ok!? I’ll post all about it on Wednesday- unless you follow my snapchat. I am usually pretty consistent about posting my meals/workouts on there 🙂


– 45 mins HIIT training (fasted)
– Glutes & Hamstrings with Brooke

– 45 mins fasted cardio (steady state)
– 30 min Core class
– Chest & Tris

-45 mins fasted cardio (LISS)
– Back & Bis

– 45 mins fasted cardio (HIIT)
– 30min Core Class
– Shoulders

– 45 mins cardio (HIIT)
– Calves & Quads

– Rest Day (although did do a casual 30min walk in the afternoon)

– 45mins fasted cardio (LISS on treadmill)

In all honesty, this week my training has saved me! The gym has always been my happy place, but this week, it has been my sanctuary. I have had a really hard week, just with the mental struggle being away from my man who is living in the USA while I am here in Australia. When I get into the gym, I am not only distracted from my thoughts of missing Scott but my mood is shifted from negative to positive and my focus is strong. I admit, I am 100% obsessed with this lifestyle and yes, it does consume me…but I am so glad I have this as a way to escape when I am feeling down or anxious/stressed.

I am so pumped for the week ahead. This will be Week 10 and was supposed to be my final week of this transformation through Nathan Rocks, however, due to adding two weeks to Phase 2, we have added on two weeks to this phase, Phase 3. So by mid August, I will post my “start” and “now” pics to see how far I have come.

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