i know how ya feel on this one my man! your doing great and you will reach your goal!
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Dont beat yourself up about it, it happens to all of us at some point. Just make sure to get good sleep and inplant in your mind that once you walk in the doors of the gym is to kill that shyt!! Just give it your best even when tired or sleepy ;)Quote:
Originally Posted by -KJ-
Good job!!Quote:
Originally Posted by -KJ-
So now that I have a feel for this cut and the days I can and cannot workout here is the plan.
Workouts:
Fasted Cardio will be done 5 days per week for 40 minutes. This will not be performed on leg day and Saturday (my day off).
PWO cardio will be interval training 3 days per week. It will be done for 20 minutes and after all workouts except legs (leg days 5 minute warm-up on bike and ten minute cool down on bike).
Monday: Chest and Triceps.
Tuesday: Back and Rear Delts
Wednesday: Off.
Thursday: Legs and Core.
Friday: Delts and Biceps
Saturday: Off.
Sunday: Off
Diet Plan:
Upon Waking: 5g BCAA
Meal 1: Protein Carb Fat Cals
50g Oats 5.5 30 4 180
½ Whey ½ Casein – ON 24 1.6 .7 113
2 Fish Oils
Total 29.5 31.6 4.7 293
Meal 2:
130g Tuna – Large Can 34 0 .5 140.5
100g Green Beans 2 4.5 0 26
30g Mixed Nuts 7.7 3.5 13.8 158
2 Fish oils
Total 43.7 8 14.3 324.5
Meal 3:
4Oz Chicken Breast 23 0 2.5 110
100g Green Beans 2 4.5 0 26
30g Mixed Nuts 7.7 3.5 13.8 158
2 Fish oils
Total 32.7 8 16.3 294
Meal 4: Pre-WO
4Oz Chicken Breast 23 0 2.5 110
55g Basmati Rice 4.8 42.5 2.5 195
100g Green Beans 2 4.5 0 26
Total 29.8 47 5 331
**Workout** 5gBCAA’s Intra.
Meal 5: PWO
2 Scoops Whey Protein 48 3.2 2 222
Total 48 3.2 2 222
Meal 6: PPWO
4Oz Chicken Breast 23 0 2.5 110
55g Basmati Rice 4.8 42.5 2.5 195
100g Green Beans 2 4.5 0 26
Total 29.8 47 5 366
Meal 7:
1 Scoop Casein 24 1.5 .5 114
Total 24 1.5 .5 114
Daily Total: 237 153.5 48.6 1946.5
So I had some food to prepare today and I went out to get a kitchen scales... great!
Got home and my parents had friends over. So as i usually do i put my ipod on, ear phones in the ears and began listening to John Mayer and cooking :)
THEN my dads friend said im obsessed and wasting my time. And called me weird...
I was not impressed.
But this statement came from a man about 50 pounds over weight.
^^ temptation always comes in to test you when you are on track...just forgive
Stay focused.
ATM I am super focused slim.
So I just said Id weigh myself today because I am having my cheat meal tonight.
Weighed in at 167.8 down another 2.4lbs since monday.
This will even off after this week though to maybe 1.5-2 at most.
Food is ready for tomorrow when im back on track.
Nice going man and way to stay focused. I really like your new cardio schedule you posted a couple posts up.
Keep at it bud and good luck.
So today I had a good day! Was in work and diet was perfect.
Diet is the same today except I don't consume pwo shake (2 scoops whey,50 oats) so cals drop slightly.
Wow day 14 over ...
Just so you no ive hit a milestone. Longest period on any type of diet where I did not go off it and stuck to the plan :)
casein shake to go and day 15 begins with a 40 min Cardio session
2 Week mark - 167.8 lbs
Totals loss off 2.4lbs this week. Nice number for week two.
Got up for morning Cardio and need some fresh air so went on a light run making it last 38 minutes. A little harder than 40min on my bike but I wanna mix it up a little.
Had BCAA's before hand.
Going down to have my morning shake now.
Will be hitting the gym later for chest and triceps see If I can up weights again.
Quick Question:
If Im stuck for time on a particular day is it ok for me (for example) to eat a meal at 12pm and another at 1.30pm If I cannot wait 2-3 hours.
IMO this wont make a difference but just wanna make sure...
Great start to week 3!
Workout today: Chest and Triceps
decline bench
incline db
4 sets db flys
lying tricep ext
tricep pushdown
Hey guys so first mistake of my diet...
Woke up an hour late and missed my fasted cardio. NOT end of world.
I will probably add in 5 minutes to all my sessions to make up.
Diet is all packed up ready to go. Will be having pre WO meal soon enough and then off to do back.
Good attitude. Happens to us all and most of us wouldn't think about making it up. I like your style!
So today was an up/down day for me...
Woke up late and missed fasted cardio. I will make up for it between extra fasted cardio and adding LIC after my PWO intervals.
Got called into work so had to turn today into a rest day which was fine because my diet stays the same with exception of PWO Shake.
Diet was 100% spot on so not a bad day at all, I just had to change my plans a little.
So the plan for the rest of week is as follows:
Wed - 40min fasted cardio (+ 5min) / Back and PWO Intervals (+ 10min LIC)
Thur - 40min fasted cardio (+ 5min) / Legs (+ 10min on bike LIC to make up missed)
Friday - 40min fasted cardio (+ 5min) / Delts,Biceps and PWO intervals (+ 5min LIC)
That makes up the rest of my workouts this week and my 40 minutes missed today.
Hope all goes to plan now!
This app is cool. Makes it so easy to visit the site while doing my fasted cardio like I am now!
After cardio ill be having 2 meals and hit gym for back a little later.
So at the moment I am on a recumbamt bike. Just ten minutes making up for miss fasted cardio yesterday.
At 7.30am I done 45 minutes fasted cardio. 5minutes to make up yesterday missed session.
Workout today was back/rear delts.
Wide grip pulldowns
Narrow underhand pull downs
Tbar row
Wide grip cable row
Deadlift
Reverse flys
8sets intervals.
1.5 min level 7 120rpm
30sec level 15 180rpm
Its home for my pwo shake
Hey man. That diet wasn't meant to go up. I have a revised diet now. Just posted wrong one.Quote:
Originally Posted by --->>405<<---
Carbs are oats in mornin. Basmati rice pre. And oats and whey pwo.
No I made the mistake of posting it and stem put me right...
Ill post my diet back up in another few days. Its similar to whats above except for the carbs.
I like the diet atm...
2 and half weeks in and feel good.
good deal :)
So am cardio today is moved to sunday... I don want to do cardio on leg day. last week it killed my routine.
Ill do 15 min LIC to make up for missing cardio.
Today is Legs.
Leg ext
Leg Press
Squat
Leg Curl
Calf raise
So legs was horrible in a good way.
No intervals after legs but am doing ten minutes LIC to make up for missed fasted. So that's 25 minutes made up. Extra 15 minutes made up tomorrow and I won't feel guilty :-)
Before this but I would have never made that cardio up :-)
Good job bro!!
Cheers pap