Tiny Tempers Journey to below 10%bf
This journal will detail the journey i have been on and will embark on to reach my goal of 8-10%bf.
January 1st 2011 stats: Weight 85kg // Bodyfat: 20%
Since jan i have restricted my diet and maintained a calories deficit and followed a 4-5 day split
I have managed to add weight each week or an extra rep, i mix it up by using pyramiding, drop sets, super sets.
Cardio= i walk 30-40miles a week to and from work at a face pace to keep my heart rate elevated, also i include 30 min of cardio in the gym twice a week and alternate between steady state and HIIT.
My diet has been clean, keeping carbs relativeley low and no sugar sweets etc. (Except for random HUGE binges, cream caked, popcorn, sweats all in one evening) luckily i still achieved good progress.
1st April 2011 stats: Weight 83kg // Body fat: 12.5%
Now taking my diet and training to the next level:
will be doing the same 4-5 day split 30 min cardio 2 steady state and 2 HIIT after weights, ABS will be worked 4 days a week alternate between heavy low rep and body weight highish reps.
I am going to be doing a CKD keto diet and this will look something like this:
Meal one: 3 eggs (2 white 1 whole), 50g cheddar cheese, spinach. followed by a protein shake.
Meal 2: 1 tin of tuna, whole avocado and table spoon of EVOO mashed together.
Meal 3: 250grams Lean Beef mince burger paddies, chopped onion, garlic. Broccoli (75g), green beans, brussel sprouts
Pre-Workout: 5 grams creatine, 5g BCAA, scoop of HEMO RAGE.
post workout: Post workout Protein shake, 1 large scoop whey, 5g creatine, 5g BCAA
Meal 4: 250 grams chicken breat, lettuce, cucumber, red onion, asparagus, peppers, bacon (2 rashons)
Meal 5: Protein shake, 50g peanut butter - 25g almonds
Additional suppliments: Omega 3, calcium and magnesium, vit C, grean tea and milk thistle.
Totals are as follows:
not sure how to add pics, if someone can let me know so i can add some. cheers
post edited by tippert69 - 2011/04/15 02:28:19