Watch Me Diet For Summer..

[S T A R 3 3]

Been away from the gym for almost 2 months due to illness prior to a 6 week holiday around Asia, and in those 6 weeks I put on a dirty 6kg bulk... sigh.

My plan is to diet/train like this for 4-6 weeks, or more (depending on results), 5-6 x a week:

• Cardio consisting of Tabata's (high-intensity training) including light-weights.
  
  • (I think its a lot more stimulating than straight up jogging or walking.)
    

  [*]Oztag once a week.. for lulz.

  [*]Dieting (not strict), just eating sensibly and routinely again - which is key.

  • (The usual tuna, salad, brown rice, chicken etc. - no more banana nutella pancakes.. sadface.)
    

  [*]No pre/post workout supps or post protein shakes.

  • (May sneak one in here and there during the day to replace a meal.)
    

I think if I can keep this up for 4-6 weeks, I should be able to lose +6kg and drop the fat around mah behhhlllehh! (my belly).

I don't think I'll get back into the heavy lifting/isolating excercises too soon, I think I will use this as an oppourtunity to see how far I can cut and try new things such as:

• Stretching - I've never been the most flexible guy due to my laziness in wanting to stretch. Now, I'm paying the concequences. I'm susceptible to cramps, I have rolled shoulders which then causes incorrect technique.
  
• Increased cardio/aerobic levels - I've always been into lifting heavy and getting big, so I will put that on the backburner and focus on increasing my cardio, stamina and strength levels.
  

I'll put up my training regime after each sesh.

Thoughts, comments, suggestions are welcome.

[S T A R 3 3]

Meal 1:

Fruit salad

Large soy flat white

Meal 2:

Handfull of green beans

Workout:

Tabata-Decreasing reps: 15, 12, 9, 7, 5

60kg deadlifts

Wide grip pull-ups

Military press

Lying leg raise (bench)

Duration - 15 minutes

High-intensity Interval Training (HIIT)

5 minutes on cross trainer

20 seconds sprint, 10 second rest

Stretch

Post workout meal:

Apricot chicken (home made)

Rice

Meal 4:

Salad roll (white bread w/ seseme seed)

Meal 5:

Steak and veges

[S T A R 3 3]

Forgot what I ate over the weekend, but definitely cleaner and more disciplined than usual.

Meal 1:

1/2 oats with boiling water

Large soy flat white

Meal 2:

150g brown rice

150g Tuna

Workout:

Tabata

200 metre row (sprint)

10x swiss ball leg pull-ins

10x 5kg medicine ball squat and throw

10x 15kg barbell bicep curls

Repeat 3x

Duration - 20 minutes

10x 60kg box squats

10x bodyweight box squat jumps

Stretch

Post workout meal:

150g brown rice

200g chicken breast

Meal 4:

Avocado

100g tuna

Meal 5:

Salad

Pork schnitzel pieces

[Trozzle]

Go son!

[S T A R 3 3]

Go banana!

[S T A R 3 3]

5 June 2012

Meal 1:

1/2 cup oats with boiling water

banana

Large soy flat white

Meal 2:

150g brown rice

200g Tuna

Workout:

Tabata

200 metre row (sprint)

10x weighted (5kg) leg raises on parallel bar

10x medicine ball push ups

10x 15kg shoulder press

Repeat 3x

Duration - 20 minutes

16 - or until failure - x 30kg (machine) bench press

10x parallel pull-ups

10x bench dips

Repeat x3

Stretch

Post workout meal:

150g brown rice

200g Tuna

1/2 avocado

Meal 4:

200g tuna

Banana

Meal 5:

Beef burger (white bread, usual salads)

[S T A R 3 3]

6 June 2012

Meal 1:

1/2 cup oats with boiling water

banana

Large soy flat white

Meal 2:

150g brown rice

200g Tuna

Workout:

Tabata

250 metre row (sprint)

10x bosu ball db(10kg) lunges

10x swiss ball leg pull-ins

10x 5kg medine ball squat to throw

Repeat x3

Duration - 20 minutes

20 second cross trainer sprint

10 second rest

Repeat x10

Stretch

Post workout meal:

150g brown rice

200g Tuna

Meal 4:

200g tuna

Mandarin

Meal 5:

Chicken schnitzel

1/2 cup wholemeal pasta (penne)

[S T A R 3 3]

7 June 2012

I should point out that at the start of this I was 100kg. I'm not too fussed on actual weight, just fat loss.

Meal 1:

1/2 cup oats with boiling water

Large soy flat white

Meal 2:

120g brown rice

200g Tuna

Workout:

Tabata

10x 50kg bb bench press

10x 10kg squat jump

10x widegrip pul-ups

10x machine dips

Repeat x3

Duration - 20 minutes

10x 5kg medicine ball squat to throw

10x 20kg walking lunges

10x 10kg (parallel) leg raises

10x 10kg weighted back extensions

Repeat x3

Duration - 15 minutes

Stretch

Post workout meal:

150g brown rice

200g Chicken breast

Meal 4:

200g Chicken breast

White bread (DAMMIT)

Meal 5:

Chicken schnitzel

Sweet potato

[S T A R 3 3]

This weekend consisted of:

[-FIGJAM-]

lol great post ^^

[Birds]

I see the diet is going well for you, I might seek your advice for cutting up pre-competition

[S T A R 3 3]

Meal 1:

1/2 cup oats with boiling water

Large soy flat white

Banana

Meal 2:

150g brown rice

200g chicken

Workout:

Tabata

15-20x 50kg bb bench press

20x 20kg seated rows

10x widegrip pull-ups

10x bench dips

Repeat x3

Duration - 20 minutes

250m row

10x 5kg medicine ball squat to throw

10x 15kg barbell lunge on Bosu ball

10x 7kg (parallel) leg raises

Repeat x3

Duration - 20 minutes

Stretch

Post workout meal:

150g brown rice

200g Chicken breast

Meal 4:

100g tuna

Meal 5:

Lite n easy meal (missus gave up on it, so Im eating her food).

[S T A R 3 3]

14 June 2012

Meal 1:

1/2 cup oats with boiling water

Large soy flat white

Meal 2:

150g brown rice

200g Tuna

Broccoli

Workout:

Tabata

15x 50kg incline bb bench press (smith machine)

10x 20kg military press

10x parallel pull-ups

Repeat x3

Duration - 20 minutes

500m sprint bike

10x 5kg medicine ball squat to throw

10x 10kg back extensions

10x 15kg barbell lunge on Bosu ball

10x 7kg (parallel) leg raises

Repeat x3

Duration - 20 minutes

Stretch

Post workout meal:

150g brown rice

200g Chicken breast

Meal 4:

100g tuna

Meal 5:

Lite n easy meal (missus gave up on it, so Im eating her food).

[S T A R 3 3]

Meal 1:

1/2 cup oats with boiling water

Large soy flat white

Banana

Meal 2:

150g brown rice

200g Tuna

Workout:

12x 25kg bb curls /SS/ 12x 12kg db curls x3

10x body weight dips /SS/ 10x diamond grip push ups /SS/ 10x 20kg tricep pulldowns x3

10x 40kg seated rows /SS/ 15kg bb curls

Duration - 35 minutes

Post workout meal:

150g brown rice

200g Tuna

Meal 4:

100g tuna

Meal 5:

Edited June 15, 2012 by S T A R 3 3

[JEPPE]

Bahahaha your weekend post made me loooooool.

Nice one dude that's awesome. I'm on a pure weight loss aim at the moment as well. I've found eating protein rich foods keep me fuller for longer, I try not to eat carb heavy after lunch and eliminated starchy foods like potato/corn etc, also have just reduced meal sizes in general. Have lost 7kg's since Jan with barely any exercise so you should do nicely!

[S T A R 3 3]

Bahahaha your weekend post made me loooooool.

Nice one dude that's awesome. I'm on a pure weight loss aim at the moment as well. I've found eating protein rich foods keep me fuller for longer, I try not to eat carb heavy after lunch and eliminated starchy foods like potato/corn etc, also have just reduced meal sizes in general. Have lost 7kg's since Jan with barely any exercise so you should do nicely!

Cheers!

I'm also avoiding dairy where ever I can. My main source of dairy would be the milk in coffee, so I've substituted that with soy or Zymmel (lactose free) milk - and I feel amazingly better! Less bloaty lol . Definitely something I would recommend to anyone dieting..

[TM7GTR]

Curious as to how tall you are? (just to gauge what kind of shape you're in after 100kg weight post)

Sounds pretty good so far though, keep it up

[S T A R 3 3]

172cm... 5'8".

manlet. feelsbadman.

[S T A R 3 3]

I'm still 100kg, but my belly has reduced in size. Again, I'm not too concerned about weight - just body fat. I should have had a skin fold assessment prior to dieting, but I doubt the pinchers would have been able to open that wide.

I havent logged my meals and cardio this week, but I'm still trucking along with my chicken, tuna, brown rice and my interval training.

I have started adding mono-unsaturated fats to my diet which is beneficial for fat loss. I have it by the tablespoon in the morning with breakfast and whenever I start craving food in the afternoon. Almonds are also a common source, but 1 handful turns into 2.. then 4... then the whole bag. Also, the PB is cheaper! $5 for 500g tub from the health food store - it's convenient and will last ages.

Additionally, I have substituted any oils we use for cooking or salad dressing with macadamia oil - which is also a great source of mono-unsaturated fats.

I've definitely felt the benefits from my interval (HIIT)/tabata workouts during lunch too. Playing oztag on Wednesday night I can say that my endurance and recovery times during the game has improved dramatically.

I've snuck in a couple of muscle isolation workouts as well. Nothing to strenuous, just focusing on form and new excercises.

Whilst interval training may not be ideal for fat loss, it's a solid workout that I can complete in under an hour then come back to the office and sweat all over everyone.

I think I will continue this regime for another month (say, end of July), and then hopefully by then I will have created a decent foundation (lost enough fat) to start re-building the machine.

[S T A R 3 3]

So, I've been sick over the past week and have been bed ridden that whole time... have dropped 4kg tho.

EASY!