S T A R 3 3 Posted May 30, 2012 Share Posted May 30, 2012 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. Link to comment https://www.sau.com.au/forums/topic/401412-watch-me-diet-for-summer/ Share on other sites More sharing options...
S T A R 3 3 Posted May 31, 2012 Author Share Posted May 31, 2012 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 Link to comment https://www.sau.com.au/forums/topic/401412-watch-me-diet-for-summer/#findComment-6379170 Share on other sites More sharing options...
S T A R 3 3 Posted June 4, 2012 Author Share Posted June 4, 2012 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 Link to comment https://www.sau.com.au/forums/topic/401412-watch-me-diet-for-summer/#findComment-6384042 Share on other sites More sharing options...
Trozzle Posted June 4, 2012 Share Posted June 4, 2012 Go son! Link to comment https://www.sau.com.au/forums/topic/401412-watch-me-diet-for-summer/#findComment-6384218 Share on other sites More sharing options...
S T A R 3 3 Posted June 4, 2012 Author Share Posted June 4, 2012 Go banana! Link to comment https://www.sau.com.au/forums/topic/401412-watch-me-diet-for-summer/#findComment-6384273 Share on other sites More sharing options...
S T A R 3 3 Posted June 6, 2012 Author Share Posted June 6, 2012 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) Link to comment https://www.sau.com.au/forums/topic/401412-watch-me-diet-for-summer/#findComment-6387197 Share on other sites More sharing options...
S T A R 3 3 Posted June 6, 2012 Author Share Posted June 6, 2012 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) Link to comment https://www.sau.com.au/forums/topic/401412-watch-me-diet-for-summer/#findComment-6387226 Share on other sites More sharing options...
S T A R 3 3 Posted June 7, 2012 Author Share Posted June 7, 2012 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 Link to comment https://www.sau.com.au/forums/topic/401412-watch-me-diet-for-summer/#findComment-6388628 Share on other sites More sharing options...
S T A R 3 3 Posted June 11, 2012 Author Share Posted June 11, 2012 This weekend consisted of: Link to comment https://www.sau.com.au/forums/topic/401412-watch-me-diet-for-summer/#findComment-6394590 Share on other sites More sharing options...
-FIGJAM- Posted June 13, 2012 Share Posted June 13, 2012 lol great post ^^ Link to comment https://www.sau.com.au/forums/topic/401412-watch-me-diet-for-summer/#findComment-6397319 Share on other sites More sharing options...
Birds Posted June 13, 2012 Share Posted June 13, 2012 I see the diet is going well for you, I might seek your advice for cutting up pre-competition Link to comment https://www.sau.com.au/forums/topic/401412-watch-me-diet-for-summer/#findComment-6397374 Share on other sites More sharing options...
S T A R 3 3 Posted June 13, 2012 Author Share Posted June 13, 2012 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). Link to comment https://www.sau.com.au/forums/topic/401412-watch-me-diet-for-summer/#findComment-6397610 Share on other sites More sharing options...
S T A R 3 3 Posted June 15, 2012 Author Share Posted June 15, 2012 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). Link to comment https://www.sau.com.au/forums/topic/401412-watch-me-diet-for-summer/#findComment-6401289 Share on other sites More sharing options...
S T A R 3 3 Posted June 15, 2012 Author Share Posted June 15, 2012 (edited) 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 Link to comment https://www.sau.com.au/forums/topic/401412-watch-me-diet-for-summer/#findComment-6401297 Share on other sites More sharing options...
JEPPE Posted June 17, 2012 Share Posted June 17, 2012 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! Link to comment https://www.sau.com.au/forums/topic/401412-watch-me-diet-for-summer/#findComment-6403286 Share on other sites More sharing options...
S T A R 3 3 Posted June 18, 2012 Author Share Posted June 18, 2012 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.. Link to comment https://www.sau.com.au/forums/topic/401412-watch-me-diet-for-summer/#findComment-6405774 Share on other sites More sharing options...
TM7GTR Posted June 20, 2012 Share Posted June 20, 2012 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 Link to comment https://www.sau.com.au/forums/topic/401412-watch-me-diet-for-summer/#findComment-6408981 Share on other sites More sharing options...
S T A R 3 3 Posted June 23, 2012 Author Share Posted June 23, 2012 172cm... 5'8". manlet. feelsbadman. Link to comment https://www.sau.com.au/forums/topic/401412-watch-me-diet-for-summer/#findComment-6412080 Share on other sites More sharing options...
S T A R 3 3 Posted June 23, 2012 Author Share Posted June 23, 2012 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. Link to comment https://www.sau.com.au/forums/topic/401412-watch-me-diet-for-summer/#findComment-6412204 Share on other sites More sharing options...
S T A R 3 3 Posted July 9, 2012 Author Share Posted July 9, 2012 So, I've been sick over the past week and have been bed ridden that whole time... have dropped 4kg tho. EASY! Link to comment https://www.sau.com.au/forums/topic/401412-watch-me-diet-for-summer/#findComment-6436011 Share on other sites More sharing options...
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