12 Week Fat Burning Diet

12 Week Fat Burning Diet

If you've always wanted to hit the stage in a bikini or figure competition, this is your time. Our comprehensive plan includes the Workout Plan, this nutrition plan, and motivational tips to help you get a winning physique in just 12 weeks. Give it a try—even if you're not ready for the spotlight, you're guaranteed to get into the very best shape of your life.

The diet plan

How it works: This nutrition program is designed to help you drop fat without losing muscle. In each phase, you'll have three daily meals and three snacks. After every four weeks, you'll reduce the number of calories in your diet, without sacrificing protein. In the week before the show, you'll vary the amount of carbs, sodium, and fluids to help your muscles get that ultra-cut, superlean look just in time for your moment in the spotlight.

Phase 1: Weeks 1-4

Follow the meal plan outlined here, which also includes a Food Swaps guide below. In addition, try to consume at least one gallon (16 cups) of water a day. And a limited amount of sodium helps regulate body fluids, so don't be afraid to use low-calorie condiments like mustard and hot sauce.

Breakfast

• 4 egg whites
• ⅓ cup (uncooked) instant oatmeal
• 10 almonds

Totals: 240 calories, 20g protein, 22g carbs, 8g fat

Mid-morning Snack

• 4 oz skinless, boneless chicken breast
• 3 oz sweet potato, boiled or baked, without skin
• ½ oz English walnuts, shelled

Totals: 258 calories, 26g protein, 17g carbs, 11g fat

Lunch

• 4 oz skinless, boneless chicken breast
• ½ cup long-grain brown rice
• 1 cup chopped broccoli, boiled or steamed

Totals: 263 calories, 29g protein, 34g carbs, 3g fat

Midday Snack

• 1 scoop whey protein isolate
• ½ large (8″) banana
• 1 tbsp natural peanut butter

Totals: 271 calories, 29g protein, 19g carbs, 9g fat

Dinner

• 5 oz cod
• 1 white corn tortilla
• 1 cup sliced zucchini, boiled

Salad with dinner

• 2 cups mixed greens
• 10 almonds, crushed
• ¼ cup cherry tomatoes, quartered
• ¼ cup red onion
• 2 tbsp balsamic vinegar

Totals: 328 calories, 32g protein, 32g carbs, 9g fat

Evening Smoothie

• 1½ scoops whey protein isolate

Totals: 158 calories, 38g protein, 0g carbs, 1g fat

Daily Totals: 1,518 calories, 174g protein, 124g carbs, 40g fat

Shutterstock

Shutterstock

Phase 2: Weeks 5-8

In this phase, you'll trim calories slightly to help drop body fat, although protein intake will stay steady to make sure your metabolism remains high and you're not losing muscle tissue along with the fat. Feel free to keep referring to the Food Swaps list on page one. And keep up your fluid intake, drinking at least one gallon of water per day.

Breakfast

• 3 egg whites
• 2 oz 99% fat-free ground turkey breast
• ⅓ cup (uncooked) instant oatmeal

Totals: 214 calories, 29g protein, 19g carbs, 3g fat

Mid-morning Snack

• 4 oz skinless, boneless chicken breast
• ⅓ cup long-grain brown rice

Totals: 172 calories, 25g protein, 15g carbs, 2g fat

Lunch

• 4 oz skinless, boneless chicken breast
• 1 cup black-eyed peas, boiled
• 1 cup chopped broccoli, steamed

Totals: 355 calories, 40g protein, 47g carbs, 3g fat

Midday Snack

• 4 oz 99% fat-free ground turkey breast
• 2 white corn tortillas
• 1 oz avocado

Totals: 257 calories, 31g protein, 20g carbs, 6g fat

Dinner

• 4 oz cod
• 1½ oz avocado

Salad

• ½ tbsp extra-virgin olive oil
• 2 tbsp balsamic vinegar
• 2 cups mixed greens
• ¼ cup tomato
• ¼ cup onion

Totals: 290 calories, 23g protein, 17g carbs, 14g fat

Evening Smoothie

• 1 scoop whey protein isolate
• 1 tbsp organic flaxseeds

Totals: 160 calories, 27g protein, 3g carbs, 5g fat

Daily totals:

1,448 calories, 175g protein, 121g carbs, 33g fat

Shutterstock

Shutterstock

Phase 3: Weeks 9-12

Your carb and protein intake drop a bit more during this phase, reducing your total calories and helping your body dig further into its fat stores. (Healthy fat intake stays steady, though, to help you feel full and to fuel your muscles.) Keep drinking plenty of water so you stay well-hydrated. And don't forget to swap out for your favorite foods!

Breakfast

• 5 egg whites
• ⅓ cup (uncooked) instant oatmeal

Totals: 188 calories, 22g protein, 20g carbs, 2g fat

Mid-morning Snack

• 4 oz skinless, boneless chicken breast
• 1 cup raw green beans
• 10 almonds

Totals: 200 calories, 27g protein, 10g carbs, 8g fat

Lunch

• 4 oz skinless, boneless chicken breast
• ⅓ cup long-grain brown rice

Salad with lunch

• 2 cups mixed greens
• ¼ cup tomato
• ¼ cup onion
• 1 tbsp balsamic vinegar

Totals: 227 calories, 26g protein, 26g carbs, 2g fat

Midday Snack

• 4 oz skinless, boneless chicken breast
• 3 oz sweet potato, boiled or baked, without skin
• ½ oz English walnuts, shelled

Totals: 258 calories, 26g protein, 17g carbs, 11g fat

Dinner

• 4 oz skinless, boneless turkey breast
• 1 oz avocado
• 10 almonds

Salad with dinner

• 2 cups mixed greens
• ¼ cup cherry tomatoes, quartered
• ¼ cup yellow onion
• 2 tbsp balsamic vinegar

12 Week Fat Burning Diet

Source: https://www.muscleandfitness.com/muscle-fitness-hers/hers-nutrition/12-weeks-competition-body-diet-plan/

Leather Seat Dining Chairs

Leather Seat Dining Chairs

Devonshire Dorset Oak Furniture Ladder Back Dining Chair Substantial, contemporary design Oak ..

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Devonshire Rustic Oak Furniture Ladder Back Dining Chair Traditionally-styled, rustic Oak ladd..

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Devonshire Dorset Oak Furniture Arizona Dining Chair Substantial, contemporary design Oak dini..

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Bentley Designs Turin Light Oak Low Back Chair Black Gold Fabric Pair Crisp and contempor..

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Devonshire Rustic Oak Furniture Toulouse Dining Chair Traditionally-styled, rustic Oak dining ..

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Bentley Designs Dansk Oak Cold Steel Dining Chair (Pair)   Scandinavian style, conte..

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Devonshire Dorset Oak Furniture Toulouse Dining Chair Substantial, classic design Oak dining c..

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Bentley Designs Indus Oak Furniture Upholstered Blue Velvet Chair (Pair) Luxurious blue velvet..

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Devonshire Rustic Oak Furniture Arizona Dining Chair Traditionally-styled, rustic Oak dining c..

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Exeter Light Oak Furniture Dining Chair (Pair) Contemporary light Oak dining chairs with '..

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Devonshire Avon Oak Furniture Curved Back Chair (Pair) Contemporary, curved back dining chair&..

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Lavaux Oak Furniture Pair Of Oak Dining Chairs Contemporary Oak dining chairs with dark brown ..

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Showing 1 to 12 of 63 (6 Pages)

Leather Seat Dining Chairs

Source: https://www.fusionfurniturestore.co.uk/Oak-With-Leather-Fabric-Seat

Office Desk And Dining Table

Office Desk And Dining Table

—How to make it work: Dining tables as home office desks

Give your dining table a makeover by transforming it into a stylish home office desk.

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Reimagining your home is one of the great pleasures of decorating your space.

All rooms offer new possibilities, giving you a blank slate to start afresh. For example, a rug can be a beautiful wall hanging, a footstool could be a side table, and a dining table could make for an elegant, sturdy office table. But are you still feeling unsure of how to decorate? Here are some ideas on how to make dining tables work as home office desks.

Oak dining table

Furniture And Choice - Croft Oak Dining Table

If you're all about keeping it simple in your home office, choose a sturdy oak table to style around. A mainstay in home design, an oak table gives you the flexibility to add a classic or contemporary touch, depending on how you want to decorate your space. And its clean, natural finish invites the opportunity to add pops of colour to keep your creative energy flowing.

Featured products:

Dark wood dining table

Furniture And Choice - Dining Tables

If you prefer dark wood tones, a walnut table might just do the trick - elegant without being over the top. Consider choosing a desk that does double duty: a table with built-in storage helps you manage clutter while keeping your working essentials within easy reach. Productivity is your main priority here, but also give your eyes a rest by using colours that are calming. Pair a dark wood table with earthy tones like a restful forest green to soothe the room from the screen's glare.

Black dining table

Furniture And Choice - Black Dining Tables

Just like the little black dress which never goes out of style, a contemporary black dining table can do no wrong if you want to use it as a desk in the home office. Opt for a table with a sleek and modern silhouette and use it as an anchor to showcase your personality. For instance, channel your inner superhero with colour-blocked walls and our DIY comic book inspired chair to bring a lighthearted tone to your workspace.

White dining table

Furniture And Choice - Milton White 120cm Dining Table

On the other hand, if you want a light and airy home office, choose a white dining table for a more expansive feel. A white desk lends a clean, minimalist look and reflects light to create a brighter space – and for smaller homes, this doubles as a way to make the room feel bigger. Bring in natural tones like indoor greenery and light neutrals to keep your workspace feeling calm and collected.

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Glass and chrome dining table

Furniture And Choice - Lisbon Chrome and Glass Dining Table

A chrome and glass table immediately creates the look and feel of a modern office, but since you're at home, bring in softer elements to create a more welcoming atmosphere. For instance, a fabric rug and an upholstered chair are homely accents that still feel professional and keep you productive. And for that extra bit of visual interest, a pastel feature wall has enough contrast without being too bold.

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Marble dining table

Furniture And Choice - Ancona Marble Dining Table

Luxurious, classic and perhaps a little unexpected, adding a marble table to your home office might just bring a little flourish to your day. But are you worried about it being too over the top? Opt for a modern, minimalistic approach by keeping the accessories to a minimum. The glossy texture of the table top is here to make a statement so match it with soft furnishings to add that subtle bit of detail.

Featured products:

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Office Desk And Dining Table

Source: https://www.furniturechoice.co.uk/inspiration/how-to-make-it-work-dining-tables-as-home-office-desks_a10000098

Dining Table Legs For Sale

Dining Table Legs For Sale

I love working on home furniture and like giving tips to others.

Our old 6' x 3' table that seated six.

I remember we bought our 6-foot pine table when our first child was born. It seemed enormous to us! Two young people and a tiny baby, why did we buy so big?

Well, roll on another 16 years and not only are there more kids, but they are huge and their friends are huge and, quite frankly, that enormous 6-foot table became way too small!

I looked into new tables. But with three active boys, I didn't want something so fine that I'd always be fretting about glass marks, spills, and scratches. I also didn't particularly want to drop a grand or two on a piece of furniture.

But we found a solution for a beautiful new table that is so easy and inexpensive, it's just ridiculous!

Make Your Existing Table Bigger With a 4' x 8' Board

Simply overlay your existing table with a larger board that has an attractive veneer on one face—this is birch. Stain and gloss the top to match the existing legs (or stain and gloss the legs too like we did).

The entire project including stain and gloss came in under $100, plus a few hours of my time. Five years down the road, it's still serving us well. And we have not outgrown it!

Materials Needed

• 1 4' x 8' plywood board (with veneer on one side)
• 4 lengths of wood, each 1" x 1" x 2' long
• 2 short pieces of wood, 4" x 1" x 1"
• 2 2" nails
• wood edging tape (see link below)
• wood glue
• wood stain and wood gloss of your choice

The unfinished 8' x 4' plywood board.

How to Make Your Dining Room Table Bigger With a 4' x 8' Board

Here's the step-by-step process:

Step 1: Decide on the Right Size

Choose how large you want your table to be. (Keep in mind that it must work proportionally with your existing table's legs.) The boards are sold 4' x 8', but you can ask to have it cut down if you want it smaller.

Note: You must get a board that has a veneer (such as birch) on one side.

Step 2: Glue Wood to the Underside of Your Board

Now take your four 2' lengths of wood and glue them to the underside (non-veneer side) of your board in an open rectangle so that when the board is laid on top of the table, the table will fit reasonably snugly. It doesn't have to be a tight fit, a little space OK to prevent slippage. Measure carefully because you want it set on straight. (See diagram.)

Step 3: Nail the Struts

Take the two 2" nails and nail the two 4" struts to the center of each of the two long struts running along the two longer edges of the board. (See diagram at right.) This will allow you to pivot each small strut and "lock" the board onto the table so that it cannot be tipped up accidentally. You will need to look carefully at your own table and think this through, making any adjustments necessary, as every table is different.

Step 4: Measure the Board and Apply Wood Edging Tape

Place the board on the table, veneer side up, and measure the total edge of your board. Apply the wood edging tape, following the manufacturer's directions. (This is usually a process that involves ironing on the tape in order to dissolve the pre-applied adhesive.)

Step 5: Stain and Gloss the Board

Transform your board and its new wood trim with a beautiful wood stain of your choosing. Again keep in mind the look and color of the existing table's legs. Can you stain those to match? We did! When you are happy with the color, finish it with two coats of polyurethane, gloss, or semi-gloss, again your choice of finish. (You can also buy stain and gloss all-in-one to save time.)

Struts hold the board in place on the old table (viewed from below).

This content is accurate and true to the best of the author's knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

poowool5 (author) from here in my house on May 02, 2012:

Thanks for the comments, everybody!

Good point, Marcy (that I probably should have made myself!) that this larger tabletop can be added and taken away as needed. Always good to have that option for larger groups.

Read More From Dengarden

ANd yes, Cyndi10, the ever-shrinking desk (like my ever-shrinking jeans...), I'm sure it would work well for this too.

Thanks for stopping by and sharing, janikon and summerberrie!

summerberrie on May 02, 2012:

poowool5, this is such a great hub for how to expand your table. I really enjoyed reading it and the do it yourself pictures were perfect!

janikon on May 02, 2012:

Very clever and inexpensive idea. Voted up and shared.

Cynthia B Turner from Georgia on May 02, 2012:

Clever, Clever idea. You took a lot of time with those instructions, too. Maybe something similar would work on my desk which seems to be shrinking! Good hub.

Marcy Goodfleisch from Planet Earth on May 02, 2012:

I cracked up at your "Doesn't that apron make me look fat?" comment!

Seriously - I love this hub! I've been trying to figure a way to 'expand' my petite dining table that's bigger on looks than on function. I hadn't thought of adding the underside braces to make a false top more stable. I would probably use it now and then (rather than all the time), but I sure do need it when I need it.

Voted up, useful, awesome and interesting! And shared!

poowool5 (author) from here in my house on April 28, 2012:

Whoops, sorry to be late getting back to your question, PJ. I bought the plywood from our local old-fashioned lumber store, the kind with a lumberyard out back. I am surprised Lowes didn't sell these. Perhaps try calling a few places to ask in advance so you don't have wasted trips. Hope you can locate it. What I smugly enjoy most is the comments of my friends with expensive tastes as they admire it, not realizing it didn't cost me an arm and a leg!

PJ on April 18, 2012:

Great idea! This is JUST what I was looking for. Thanks so much for sharing! One question - where did you buy your plywood board? I checked my local home improvement store (Lowe's) but didn't come across any with a veneer on one side. Thanks again for sharing your wonderful idea!

poowool5 (author) from here in my house on March 31, 2012:

Thanks for the comment, Robie. You know, for little money, it really can give a table a new lease of life. I didn't think we would keep it for so long, but it still looks good after years of daily use, so you know, if it ain't broke...

Today we dyed Easter eggs right on the table, no protective newspaper etc...guess not much gets through a couple coats of polyurethane, because it didn't affect the table at all. And that's what I need with three boys...ROBUST furniture ;)

Thanks for the comment!

Robie Benve from Ohio on March 31, 2012:

Great idea! I have an old table that on top of being small, has some water damage, we keep it in the (non-used) dining room for the kid's homework, and this plywood board treatment may be just what it needs. Thanks for sharing, and I love the pictures, very helpful! Ciao

poowool5 (author) from here in my house on March 12, 2012:

Thanks Steph and Jennifer. I thought either it would wear down or I'd tire of it by now, but not so (pic above is current, ie. 5 years after making it)!

jenniferg78 from Philadelphia, PA on March 12, 2012:

This is a great idea and the picture illustration are really helpful. +useful

Stephanie Marshall from Bend, Oregon on March 11, 2012:

Great idea and totally rated up! I have 4 kids and it seems like the table is never big enough. Then, if any of my friends come over with their kids... ugh! Nice tips and easy to do. Rated up - Steph

poowool5 (author) from here in my house on March 11, 2012:

Thanks Lizam1. The board is only 3/4" thick, so, yes, the table would be higher, but only by 3/4". Not really noticeable.

Lizam1 on March 10, 2012:

Nice idea - one question does laying the board on top make the table an odd height?

poowool5 (author) from here in my house on March 10, 2012:

Thanks for commenting, Liz! Sometimes it's the simple things that have the biggest impact!

lizlauder from Western New York on March 10, 2012:

This is such a great idea! And it looks beautiful.

poowool5 (author) from here in my house on March 10, 2012:

Thanks cloverleaffarm, anything to save a few bucks, right? Actually, I find it hugely satisfying to pull off a DIY job like this. A little domestic pride :)

Healing Herbalist from The Hamlet of Effingham on March 10, 2012:

Great job on both the hub, and the table. Voted up and useful!

Dining Table Legs For Sale

Source: https://dengarden.com/interior-design/how-to-make-your-dining-table-bigger

High Back Wicker Dining Chairs

High Back Wicker Dining Chairs

Country Living editors select each product featured. If you buy from a link, we may earn a commission. More about us.

Shopping Guide: Windsor Chairs

The iconic country chair gets a spiffy update in unexpected shapes and shades.

Courtesy of Manufacturer

The iconic country chair gets a spiffy update in unexpected shapes and shades.

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Fanciful

Alice in Wonderland would feel right at home in Paola Navone's sweet beech design.

($399; 33"W x 42½"H x 26½"D; crateandbarrel.com)

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Vintage

Hay of Denmark just reissued this handsome beech chair, which debuted in the 1960s.

($217; 17"W x 31"H x 14"D; themodernshop.ca)

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Eco-Friendly

This beauty is crafted from American black walnut and beech certified by the Forest Stewardship Council.

($585; 24"W x 33.5"H x 21.5"D; organicmodernism.com for stores)

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Bargain

This affordable beech version comes in seven hues—including yellow, aqua, gray, and coral.

($158; 17½"W x 33½"H x 19"D; serenaandlily.com)

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Metal

Designed to be used indoors or out, Terrain's armchair wears a bright zinc finish.

($298; 21"W x 40"H x 24¾"D; shopterrain.com)

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High-Back

A tall, tapered profile gives West Elm's seat retro-modern appeal.

($299; 21½"W x 45"H x 24½"D; westelm.com)

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Arm Rests

Made in weathered oak, this farmhouse-style arm chair offers a rustic and traditional vibe.

($140.49; 23.5"W x 40.75" H x 23.5" D; wayfair.com)

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High Back Wicker Dining Chairs

Source: https://www.countryliving.com/shopping/tips/g1626/windsor-chair/

36 Dining Table And Chairs

36 Dining Table And Chairs

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  Sleek and striking from every angle, the Merlin extending dining table and 6 dining chairs set is the perfect dining set for your contemporary lifestyle.

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  •    Dining set with cool and on trend ceramic-topped dining table
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  This compact dining set exudes class. The table, seating four, has a lovely marble-effect ceramic top, and the set includes six dining chairs leaving you with a pair of accent chairs.

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  • Contemporary industrial-style dining table with an elegant edge
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  ●    Solid oak dining set is beautifully crafted and great value.
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  • Stylish, contemporary pale oak dining table seats 8
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  Elegant and stylish, the Annecy extending dining table and 4 cross back chairs set combines the popular two-tone trend with traditional details.

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  The Earth large dining table, 4 dining chairs and large dining bench is a fantastic-value dining set for the contemporary dining room.

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  •    Designer modern dining at a great value price.
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  £1495

  Choose ultra-glamorous style with this stunning dining set. The dining table is luxury marble with a statement chrome finish base while the chairs are tactile buttoned velvet.

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  This dining set is made up of an acacia wood and weathered iron dining table with four retro modern cantilever style chairs. Stunning modern industrial style at a great value price.

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Transform your dining experience with a stylish dining table and chairs set from Furniture Village. Sink into a luxuriously upholstered dining chair positioned around a gorgeous high-gloss marble table top. Or, sit elegantly in one of our wooden chairs and enjoy the rustic country charm of our wooden dining tables. No matter which design you choose, you can be sure our premium-quality dining table and chairs sets will make meal times a truly enjoyable experience.

Complement your dining room table and chairs with a stunning piece of wall art. Celebrate nature with our animal and nature prints, or add a splash of urban sophistication with a captivating cityscape. To really draw attention to your stylish dining room set, add a large canvas or glass picture and bring in colour to brighten up your space.

As the perfect finishing touch, add a beautiful vase to your dining table set. Select your favourite flowers for a welcome splash of colour, or choose a vase striking enough to stand alone for maximum impact at your dinner parties.

36 Dining Table And Chairs

Source: https://www.furniturevillage.co.uk/dining-room/dining-table-and-chairs/