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  #1  
Old 04-09-2011
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Thumbs up a log to reduce my fat ass :)

ok guys just a simple log i will be keeping of my exercises and nutrition.

gym sessions are done with my training partner via his training methods. also with diet too.

basically so far we have discussed that weights 4 times a week HIIT once a week and out door session once a week not 100% locked in but will finalize soon. might be HIIT or outdoor workout so i have more rest days since training is very intense

DIET will be around 2000-2200 cals low carb diet. high protein and high fats. carbs will only be consumed PWO meal aka shake.

not gonna lie its going to be tough.

will weight myself on Sunday 10 april 2011. empty stomach.

10 april weight is 90.6kg

date start: 9 april 2011
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Last edited by t-gunz; 04-10-2011 at 02:29 AM.
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Old 04-09-2011
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saturday 09 april

out door circuit training :

12 x inverted chin ups using TRX- ultimate instrument
medicine ball 1 arm throws. alternating arms. 10 each arm ( run to ball)
10 x straight arm medicine ball throw into ground
20 meter shuttle runs x 5
15 x push ups to one arm raised vertical alternating
10 x bur-pees

3 sets done 60-90 second break between sets..... and we were rat shit.

over all great outdoor session. we plan to do one every weekend of outdoor training
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Old 04-09-2011
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6am MEAL 1- rump steak 130g cals 230 P41 C 0 F 7.2
Oats 30g cals 114 P 3.8 C17 F2.6
Calories:344 protein:44.8 Carb:17 Fat:10.3

9am MEAL 2- rump steak 130g cals 230 P41 C 0 F 7.2
broccoli 2 cups cals 97 P14.4 C 1.2 F 0.9
Calories:327 protein:55.4 Carb:1.6 Fat:8.6

12 PM MEAL 3- rump steak 130g cals 230 P41 C 0 F 7.2
broccoli 2 cups cals 97 P14.4 C 1.2 F 0.9
Calories:327 protein: 55.4 Carb:1.6 Fat:8.6

345 -MEAL 4- PRE160g rump steak 130g cals 230 P41 C 0 F 7.2

Brown Rice 1 cup (100g) Cals 187 P4 C 34 F 3

Calories:417 protein:45 Carb:34 Fat: 10.2

MEAL 5- PWO protein and carb shake 4-5:45 weights + CARDIO
Calories:427 protein:50g Carb:50g Fat: 3

MEAL 6 - 140gchicken breast cals 231 P43.4 C 0 F 5
broccoli 2 cups cals 97 P14.4 C 1.2 F 0.9
Calories:328 protein:57.8 Carb:1.2 Fat:5.6
Calories:2170 protein: 308.4 Carb:105.4 Fat46.3



rump and chicken will be change but they basically have the same macros will add fish oils in if i have chicken breast instead of rump steak. i will swap foods regular as i can

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Last edited by t-gunz; 04-29-2011 at 09:06 PM.
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idea is the fats to keep me full and preventing hunger. main trouble is eating when i get home i get cravings. so ill tackle that part and i should be ok .

carbs are only consumed pwo where imho the carbs are only needed.. after training. plus being liquid it will digest quickly :)
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Old 04-09-2011
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Good luck T!

I'll be keeping up with this and rooting for you.
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cheers chris the support will keep me going :)
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Old 04-09-2011
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looks good, keep plenty of beef jerky on hand, great to snack on. and flavored water helped me through my sugar cravings.
how long you gonna be following this? whats your current stats?

Last edited by RhinoBalls; 04-09-2011 at 04:58 AM.
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Old 04-09-2011
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never had beef jerky.

what do you add to the water?

5'11
24 in 12 days.
91kg roughly but will see tomorrow on empty stomach
BF% 15
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i just buy flavored water. but you could make your own no problem. try things like crush a few mint leaves up and drop them in a bottle? lemon grass? couple slivers of ginger? splash of apple cider vinegar? green teas? lemon & lime?

mint and cucumber is very refreshing especially ice cold.
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Old 04-09-2011
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nice great ideas. love it.

repped :)
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