-KJ- Diet/Training Plan

[RaginCajun]

Had legs today....
Weights were up from last week but felt like my head wasnt with it today.

Workout as follows:
Leg Extensions
Leg Press
Squat
Lying leg Curl
Standing Calf Raise

5 minute cool down on bike.

Diet still 100%.

I will be reviewing my diet and workouts this week and post them up here...

I will reach my goal.

i know how ya feel on this one my man! your doing great and you will reach your goal!

[-KJ-]

i know how ya feel on this one my man! your doing great and you will reach your goal!

Yeah It wasnt nice yesterday... Left the gym feeling like i wasted my time!
Well off to do shoulders and biceps. See you soon

[Papiriqui]

Yeah It wasnt nice yesterday... Left the gym feeling like i wasted my time!
Well off to do shoulders and biceps. See you soon

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

[-KJ-]

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

Cheers bro...

Killed shoulders and bi's today!

[Papiriqui]

Cheers bro...

Killed shoulders and bi's today!

Good job!!

[-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

[-KJ-]

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.

[SlimmerMe]

^^ temptation always comes in to test you when you are on track...just forgive

Stay focused.

[-KJ-]

^^ 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.

[Sgt. Hartman]

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.

[-KJ-]

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.

Cheers bro...
Appreciate the support.
Yeah I like that Cardio schedule also.
I think it will work well for me.

[Back In Black]

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.

x2!!!

[-KJ-]

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.

[-KJ-]

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

[baseline_9]

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 weeks clean is a good mental edge


Now think about if you were to go out and eat a KFC or whatever.... Would it really be worth it for a short 10mins of pure pleasure? I dont think so, not after smashing it for 2 weeks.


Stay Sharp Dude.... Ur doing gd

[-KJ-]

2 weeks clean is a good mental edge


Now think about if you were to go out and eat a KFC or whatever.... Would it really be worth it for a short 10mins of pure pleasure? I dont think so, not after smashing it for 2 weeks.


Stay Sharp Dude.... Ur doing gd

At this moment I would not cheat if I was paid; Thats how determined I am. I may not look a whole lot better after 2 weeks but I feel 100% better in myself.

[-KJ-]

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.

[-KJ-]

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...

[baseline_9]

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...

That's fine, won't make any difference...

[-KJ-]

That's fine, won't make any difference...

Cheers pal.

[-KJ-]

Great start to week 3!

Workout today: Chest and Triceps
decline bench
incline db
4 sets db flys

lying tricep ext
tricep pushdown

[RaginCajun]

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.

nice two week mark!!! no doubt that you will reach your goal!

[-KJ-]

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.

[Back In Black]

Good attitude. Happens to us all and most of us wouldn't think about making it up. I like your style!

[-KJ-]

Good attitude. Happens to us all and most of us wouldn't think about making it up. I like your style!

If I just allow myself leave it I will feel its ok to miss it!

[baseline_9]

If I just allow myself leave it I will feel its ok to miss it!

Exactly....

[Papiriqui]

If I just allow myself leave it I will feel its ok to miss it!

Good approach!! Totally agree Keep up the good work!!

[-KJ-]

Good approach!! Totally agree Keep up the good work!!

Cheers Bro....

[-KJ-]

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!

[-KJ-]

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.

[-KJ-]

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

[--->>405<<---]

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

just curious KJ ...why no carbs PWO? like the ones u eat in meal 6?

[-KJ-]

just curious KJ ...why no carbs PWO? like the ones u eat in meal 6?

Hey man. That diet wasn't meant to go up. I have a revised diet now. Just posted wrong one.

Carbs are oats in mornin. Basmati rice pre. And oats and whey pwo.

[--->>405<<---]

Hey man. That diet wasn't meant to go up. I have a revised diet now. Just posted wrong one.

Carbs are oats in mornin. Basmati rice pre. And oats and whey pwo.

good idea maybe u included this info below the diet i may have missd it

[-KJ-]

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.

[--->>405<<---]

good deal

[-KJ-]

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

[-KJ-]

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 :-)

[Papiriqui]

Good job bro!!

[-KJ-]

Cheers pap