-KJ- Diet/Training Plan

[Papiriqui]

Hate when you run out of food...
Shopping list for today:
-20 Chicken Breasts
-10 Cans Tuna
-2Kg Oats
-Few Bags of frozen veggies (green beans, broccoli, cauliflower)
-Large bottles of water (6x2L for 3euro)
-possible some rice (basmati, yasmine etc.....)

Why are you going for white? Why not brown?

Lentils are great man, i do 10 servings at a time and blend them with a bit of lime juice to give it that tangy kick, they are awesome!!!

[-KJ-]

Why are you going for white? Why not brown?

Lentils are great man, i do 10 servings at a time and blend them with a bit of lime juice to give it that tangy kick, they are awesome!!!

Brown Rice is very bland. Basmati rice tastes a lot better.
IMO the difference is negligible as far as dieting goes and macros are slightly better.

[-KJ-]

So today I hit my first bump but I passed. Something came up so hit the gym a little later than planned. Only managed 18 min HIIT PWO with the time I had but it killed me.

Great shoulder and bis workout:
DB Press
DB Laterals
Laterals w/ Cable
Upright Row
Shrugs

1 arm preacher curl
EZ Bar Curl

Trainig on my own so threw in some rest-pause and some negatives on curls.

[Papiriqui]

Good workout, glad you were able to still do some HIIT, there will always be bumps just got to chose to overcome it or not!!

[-KJ-]

Good workout, glad you were able to still do some HIIT, there will always be bumps just got to chose to overcome it or not!!

yeah i liked the shoulder workout but not so much the bis... didnt really feel it the way I wanted to

[-KJ-]

So eating my last whole food meal and its a casein shake before bed...
A successful start to the weekend considering Friday and Saturday are my worst days by far for eating!

[Papiriqui]

So eating my last whole food meal and its a casein shake before bed...
A successful start to the weekend considering Friday and Saturday are my worst days by far for eating!

Yeah i hear you, they are my worst diet days as well, is the only time i have to get out of the routine and with that goes the diet as well, but we do have to change that to see real progress!!

[-KJ-]

Well quick update on plans for tomorrow...
Saturdays are my off days. No Cardio/Training.
And my cheat meal for my last meal...
All additional fats will be dropped and carbs will be reduced to somewhat compensate.

[-KJ-]

So will only consume carbs in my first meal.
No additional fats.
To be honest im looking forward to my cheat meal
tonight!
But im also lookin forward to fasted cardio tomorrow and getting week two up and running.

I feel great about the whole thing.

After today week one down!

[baseline_9]

U shud look forward to your day off with a cheat meal... It is a small reward for making it through the week.

U can drop all carbs on that cheat meal day if u feel up 4 it....


After one week with no diet or training slips I bet u feel yourself becoming sharper.... Just don't slip out of line... Keep going

[-KJ-]

I am looking forward to it. The reason I don't do cardio is I work 8-6 every Sat so
Gives me somewhat of a break. Ill have my meal tonight and back to fasted cardio tomorrow.

I am sharp. I just don't think about cheating now. Its becoming habit and each pauseaw a reward.

[-KJ-]

So tomorrow is day 7 and the last day of week one...

Plan is 30 min fasted cardio. No training until monday. Diet will be back to normal tomorrow.

[-KJ-]

Done fasted cardio today
Diet is ready to go.
Will be postin later on review of the week and plans for week 2.

[-KJ-]

WEEK 1 Review

This week has been the best week of any diet I have tried. I stuck to everything, did not deviate once.

Regarding the workouts: It was kind of a feel week. Not sure what weights to use and so on.
I completed fasted cardio for 30 minutes 6 days. And done PWO HIIT cardio for 20 minutes 3 days....

The diet was perfect. Did not cheat once... Except for a planned cheat meal for my last meal on Saturday night.

Because the weight in week 1 is mostly water i will start taking pics and measurements this week. Also weigh in every second/third day.

WEEK 2 Plan

This week the diet will remain the same. It will be approx ~
Protein - 248g
Carbs - 147g
Fats - 42
Cals - 1940

This will be my diet Mon-Friday and Sunday. Saturday carbs will be reduced and no additional fats due to cheat meal.

The workout will be:
Monday - 30min Am cardio / Chest and triceps / PWO HIIT 20 Min
Tuesday - 30min Am Cardio / Back and rear delts / PWO HIIT 20 Min
Wednesday - 30min Am cardio / legs
Thursday - 30min Am cardio
Friday - 30 min Am cardio / Delts and Biceps / PWO HIIT 20 min
Sat - off
Sun - 30min Am Cardio

Thats the plan...

[BrownGirl]

Nice job KJ! Awesome on the cardio too...

[-KJ-]

Nice job KJ! Awesome on the cardio too...

Thanks Brown Girl

[-KJ-]

Weight in after Week 1 - 170.2 lbs

Down 5.8 lbs after week one.

[-KJ-]

Great start to week 2.

Done 30min fasted cardio.

Workout today was Chest/Triceps.
Decline bench press
Incline db press
Cable fly
Lying triceps extension
Standing rope extension

My triceps failed big time!

Today I only managed 16min intervals pwo cardio.
I physically couldn't breathe so I'm happy.

Diet has been spot on today.
Really think ive hit the correct frame of mind.

[baseline_9]

Weight in after Week 1 - 170.2 lbs

Down 5.8 lbs after week one.

A higher than usual drop off is to be expected in the first week..... Probably to do with the fact you are holding less glycogen and food in general...

Looks about right tho bud....

[-KJ-]

Yeah i know it was expected... Im gonna hope for a 2-2.5 lb drop from now on out....

[RaginCajun]

Great start to week 2.

Done 30min fasted cardio.

Workout today was Chest/Triceps.
Decline bench press
Incline db press
Cable fly
Lying triceps extension
Standing rope extension

My triceps failed big time!

Today I only managed 16min intervals pwo cardio.
I physically couldn't breathe so I'm happy.

Diet has been spot on today.
Really think ive hit the correct frame of mind.

this is what we all strive to do!

[-KJ-]

So day 8 down.
I don't know if its easier or harder but I am enjoying it.
As of yet I think ive felt hungry maybe twice which isn't so bad. I just keep reminding myself how much I want this.
As base says its easy to keep a sharp knife sharp.

[Papiriqui]

So day 8 down.
I don't know if its easier or harder but I am enjoying it.
As of yet I think ive felt hungry maybe twice which isn't so bad. I just keep reminding myself how much I want this.
As base says its easy to keep a sharp knife sharp.

Good job bud!! Keep that motivation going

[baseline_9]

Yeah i know it was expected... Im gonna hope for a 2-2.5 lb drop from now on out....

1.5-2lbs is plenty... Dont push yourself to 2.5... I think you may burnout

[-KJ-]

Cheers pap.

Yeah base I know what your saying just have to
be patient.
What's your stats now base

[-KJ-]

Today I changed it up for my Fasted cardio.
Went on a run for about 25 minutes but was harder than my usual fasted cardio.


Workout Today - Back/Rear delts
Straight Arm Cable Pulldowns with Rope
Underhand Lat Pulldown
Tbar Row
Wide Grip Cable rows
Hyper Extensions
Reverse Flys with cable

PWO Cardio = Disaster

6 sets of intervals = 12 minutes
1min 30s @ level7 keeping above 120rpm
30s @ level 15 keeping above 180rpm

I think there wasnt enough time between my fasted cardio and my pwo cardio. My legs gave up before i did

All in all still a good day!

[RaginCajun]

^^^^^i know the feeling with legs, keep up the grinding!

[-KJ-]

Ah ill make up for it! Just the two cardio sessions were so close and only had 1 meal in me!

[-KJ-]

Well one meal and a casein shake to go... Another day down!

[-KJ-]

Done 30min fasted cardio.

I had planned to hit legs today and take tomorrow off but my legs are tight and weak from cycling so ill be taking today off and hitting legs tomorrow instead to get a better workout.

Diet stays the same either way.

[baseline_9]

Done 30min fasted cardio.

I had planned to hit legs today and take tomorrow off but my legs are tight and weak from cycling so ill be taking today off and hitting legs tomorrow instead to get a better workout.

Diet stays the same either way.

I found that cycling as a form of cardio was quite hard on my legs.... Incline treadmill was much better for me personally.

Currently using the elliptical tho, really like it...

[Papiriqui]

Done 30min fasted cardio.

I had planned to hit legs today and take tomorrow off but my legs are tight and weak from cycling so ill be taking today off and hitting legs tomorrow instead to get a better workout.

Diet stays the same either way.

Yeah if you plan to do legs do a light an steady session of cardio so your lega are in shape for the workout!

In my case i do cardio in the afternoon and lift early in the morning and for 2 days i do cardio light so my lega recuperate if not im sore for 5 days where i can barely walk!!

[Back In Black]

Good first week and, as Base says, 2lb a week after the first 2 weeks is the max you want to drop. I'd be happy with 1lb a week it's more likely to be a fat lb the leaner you get.

As far as cycling as cardio goes, the only time I really use it is as a cool down for 15 mins immediately following a leg sessio or as fasted cardio the morning after legs but at a really low resistance.

Mate, do you deadlift?

[RaginCajun]

I found that cycling as a form of cardio was quite hard on my legs.... Incline treadmill was much better for me personally.

Currently using the elliptical tho, really like it...

i found cycling to be great cardio when doing mountain biking. it sometimes feels like HIIT, going all out in granny gear to get up a hill and then go down the other side to give legs a break then back at it! i rode on day until my both of quads cramped up on me, felt like i had daggers in my thighs!

[SlimmerMe]

Love biking for my cardio too......lookin' good KJ!

[-KJ-]

I found that cycling as a form of cardio was quite hard on my legs.... Incline treadmill was much better for me personally.

Currently using the elliptical tho, really like it...

Yeah if you plan to do legs do a light an steady session of cardio so your lega are in shape for the workout!

In my case i do cardio in the afternoon and lift early in the morning and for 2 days i do cardio light so my lega recuperate if not im sore for 5 days where i can barely walk!!

Good first week and, as Base says, 2lb a week after the first 2 weeks is the max you want to drop. I'd be happy with 1lb a week it's more likely to be a fat lb the leaner you get.

As far as cycling as cardio goes, the only time I really use it is as a cool down for 15 mins immediately following a leg sessio or as fasted cardio the morning after legs but at a really low resistance.

Mate, do you deadlift?

i found cycling to be great cardio when doing mountain biking. it sometimes feels like HIIT, going all out in granny gear to get up a hill and then go down the other side to give legs a break then back at it! i rode on day until my both of quads cramped up on me, felt like i had daggers in my thighs!

Love biking for my cardio too......lookin' good KJ!

Cheers guys!
Well I have a stationary bike so I jump out of bed and onto bike so it's easy.
It has r resistance levels 1-8 and I use level 3 sometimes 4. Maybe I should drop to 2.

Im just impatient now because im in the right mind frame and I know I'll do this.

Ill review diet at end of this week depending on weight loss. If I lose desired amount it will stay as is for another week.

Cheers for the support guys. If there anything you think I should add, drop or start let me know.

[Back In Black]

When are you starting 40 mins fasted cardio?

Do you deadlift?

[-KJ-]

When are you starting 40 mins fasted cardio?

Do you deadlift?

I will start 40mins monday... I didnt want to jump into it so fast because i didnt want to dread doing it but i know enjoy it.

No I dont deadlift.

[-KJ-]

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.

[-KJ-]

just casein shake to go and day 11 is done...

Didnt think id make it this far lol