8 Week Total Body Transformation Diary – Week 1

So the diet has finally begun. For the next 8 weeks, I will be challenging myself to be better than I ever was. This is my first ever serious cut, and during which I also aim to increase my strength. I am trying to prove that even though you want to lose weight, there is no reason as to why you can’t get stronger through the process, both mentally and physically. The goal is to eat healthy, macro balanced foods and to fill in the missing nutrients with high-quality supplements.

DIARY:

31/08/16 – Today is the day prior to my cut. I went shopping at Woolies and dropped $130 on a week’s worth of food. Here is what is looked like.

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01/09/16 – Today has been a particularly rough start to the transformation. In the morning I had my physiology midsems which meant that no cooking was done. So for the day the food I had was:
Training for the day was chosen to be chest focused, but due to the instant switch to a keto level of carbs, my energy levels weren’t exactly high. So the training routine for the day:So the food intake was tiny and my body was very close to going into ketosis with the extremely low amount of carb intake.

Day 1
Meal Food Protein Carbs Fats Misc
Breakfast USANA Dutch Choc Nutrimeal 15 32 7 USANA ESSENTIALS + BiOmega +Procosamine + Poly C + Probiotics
Snack 24 Almonds 7 5 15
Lunch Cookie Dough Quest Bar 21 4 1
50g poached chicken breast 12 0 1
Snack Espresso Shot 0 0 0
Dinner 60g duck with skin 12 0 17 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
1 cucumber 2 11 0
1 tomato 1 4 0
TOTAL MACROS 70 56 41
TOTAL CALORIES 280 224 369
TOTAL DAY CALORIES 873
  1. Incline benchpress 4×8
  2. Iso-lateral press 4×8
  3. Pec-dec flies 4×12
  4. 100 pushups (multiple variations)
  5. chin ups 4×8

After training, it took me almost 4 hours to prepare my lunches and dinners for the next 7 days.

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02/09/16 – With renewed energy and a fridge full of food, the day started off great. No training today to try and replenish my energy and give my body a rest.

Food for today:

Day 2
Meal Food Protein Carbs Fats Misc
Breakfast USANA Dutch Choc Nutrimeal 15 32 7 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
Carman’s Kitchen Porridge Satchet 4 23 3
Snack 24 Almonds 7 5 15
Lunch 50g Mixed Veg Couscous 6 38 1
200g Chicken Breast 64 0 7
150g Broccoli 4 11 1
Snack Hazelnut Cacao Bounce Ball 8 16 7
Dinner 150g Chicken breast 48 0 5 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
100g Tabouli 2 14 6
1 Pita Bread 6 33 1
TOTAL MACROS 164 172 53
TOTAL CALORIES 656 688 477
TOTAL DAY CALORIES 1821

Note – I’m really loving my morning porridge, mix 400ml boiling water with the nutrimeal and porridge mix and it comes out tasting amazing. Personally, it gives me approximately 3-4 hours of satiation and I feel light and energetic. Can’t wait for summer to come along and add some ice to turn it into a choco-oat smoothie.

03/09/16 – Today has been great. So far on the diet, I feel lighter and fairly energetic. Tonight was my friend’s birthday so I feel like my diet has been compromised a bit, and because I want all of you to follow my journey, I’m going to say it as it is with no BS and list out everything I ate. On a diet, there is no problem with eating out, just make sure you make the healthy choice. Although for this particular day it was my friend’s 22nd so I definitely overate. I will compensate for it tomorrow.

Did some squats today and was able to work up to 150kg x 2 and 4 sets of Anderson squats for 100kg x 5 with accessories, so it was a massive workout.

Day 3
Meal Food Protein Carbs Fats Misc
Breakfast USANA Dutch Choc Nutrimeal 15 32 7 USANA ESSENTIALS + BiOmega +Procosamine + Poly C + Probiotics
Carman’s Kitchen Porridge Satchet 4 23 3
Snack 24 Almonds 7 5 15
Lunch Hazelnut Cacao Bounce Ball 9 16 8
50g Mixed Veg Couscous 6 38 1
200g Chicken Breast 64 0 7
150g Broccoli 4 11 1
Snack Espresso Shot 0 0 0
Dinner 200g chicken katsu 34 14 25 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
1 scrambled egg 7 1 10
1 bbq chicken yakitori (small) 8 1 5
2 piece salmon nigiri 10 14 2
2 piece scallop nigiri 5 12 3
3 slices of dragon roll 7 15 5
2 slices of salmon sashimi 12 0 3
2 slices of kingfish sashimi 13 0 3
1 slice scallop sashimi 3 2 2
2 slices of tuna sashimi 13 0 1
TOTAL MACROS 221 184 101
TOTAL CALORIES 884 736 909
TOTAL DAY CALORIES 2529

Heavy day on the calories today, but most importantly on the fats and carbs, a lot of saturated fats coming from the fast food. If it were unsaturated fats, I wouldn’t be too worried. So back to the proper routine tomorrow.


04/09/16 – Day 4 today and I had an early morning shift at work, I had leftovers from the previous day from T.Fresh opposite to us. So I was able to switch up my oats porridge for something slightly different. Still feeling quite good for a morning but with a 12-hour shift today, I felt dead after work regardless of the diet.

No exercise today, only standing for 12 hours 😥

Day 4
Meal Food Protein Carbs Fats Misc
Breakfast 150g Jalna Greek Yoghurt 9 12 5 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
3x chicken rice paper rolls 20 30 6
Snack Almond Bounce Ball 12 20 9
Lunch 50g Mixed Veg Couscous 6 38 1
200g Chicken Breast 64 0 7
150g Broccoli 4 11 1
Snack N/A 0 0 0
Dinner 150g steak 39 0 8 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
1/2 bunch broccolini 3 4 0
1/2 brown onion 1 5 0
100g mushroom 1 2 0
TOTAL MACROS 159 122 37
TOTAL CALORIES 636 488 333
TOTAL DAY CALORIES 1457

05/09/16 – Took a progress pic today after my workout as I was feeling nice and tight. Weighed in at 83.8kg.

Worked out nice and early in the morning before uni for some deadlifts. Worked up to 200kg beltless for a single and worked up to 220kg rack pulls for 4. Food intake, however, was inconsistent as I had a 4-hour lab at uni, which meant that eating lunch was impossible and so I didn’t eat a dinner today due to the timing.

Day 5
Meal Food Protein Carbs Fats Misc
Breakfast USANA Dutch Choc Nutrimeal 15 32 7 USANA ESSENTIALS + BiOmega +Procosamine + Poly C + Probiotics
Carman’s Kitchen Porridge Satchet 4 23 3
Snack Cookies and Cream Quest Bar 21 4 9
Snack 2 strawberries 0 2 0
24 Almonds 7 5 15
Lunch 1 Tbsp crunchy peanut butter 4 3 8
50g Mixed Veg Couscous 6 38 1
200g Chicken Breast 64 0 7
150g Broccoli 4 11 1
Snack 1 Serve Greentea & Mint Fropro 10 0 1 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
12 blueberries 0 2 0
Celery sticks + 20g cottage cheese 3 2 0
TOTAL MACROS 138 122 52
TOTAL CALORIES 552 488 468
TOTAL DAY CALORIES 1508

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06/09/16 – Day 6 today and stayed pretty dormant at home to start a big nutrition essay, however, I still managed to get my workout in before work. Today was chest day and I added a few little movements in to film and show you all. Also did a quick weigh in today and ended up at 82.9kg.

Excercise done:

  1. Benchpress – 60kg x8, 80kg x6, 100kg x5, 100kg x4, 90kg x5, 80kg x6, 60kg x8 (Weird pyramid set that I was testing)
  2. PecDec Flies – 4×12
  3. Isolateral Press – 4×12
  4. Abs – 10mins
  5. Tricep Pressdown – 4×12
  6. Seated Row – 4×12

Food intake for the day was quite weird as I did something stupid, I grabbed the wrong meal prep for dinner and it turned out to be just the leftover veggies, had to have a quest bar to compensate and add the protein back into my dinner.

Day 6
Meal Food Protein Carbs Fats Misc
Breakfast USANA French Vanilla Nutrimeal 15 33 7 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
Carman’s Kitchen Porridge Satchet 4 23 3
2 Tsp Matcha Powder 1 1 0
Lunch 1 Tbsp crunchy peanut butter 4 3 8
50g Mixed Veg Couscous 6 38 1
200g Chicken Breast 64 0 7
150g Broccoli 4 11 1
Snack Ultra Ripped Balance Shake 30 2 3
Smore Quest Bar 21 4 9
Dinner 1/2 bunch broccolini 3 4 0 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
1/2 brown onion 1 5 0
100g mushroom 1 2 0
TOTAL MACROS 154 126 39
TOTAL CALORIES 616 504 351
TOTAL DAY CALORIES 1471

07/09/16 – Woop woop last day of the first week. Felt very good today, slightly bloated from all the extra protein, but the microbiota in my gut should adjust soon especially with a boost of probiotics every two days. Went into the gym today for some squats and managed to get up to 150kg x3 beltless, feeling quite strong. Progress pics taken before the sesh to show what I look like currently without flexing and weighed in at 82.4kg so down 1.8kgs since my first weigh in! Awesome progress on the weight side of things thus far. The first week weightloss is always quick and it should start slowing down now, I’m expecting to hit about 80 whilst the strength is building back up. Anyway took another photo full flexed and on a huge pump after legs and a bit of arm + abs.

Workout for the day:

  1. Low bar squat – worked up to 150kg x3
  2. Leg press – 4×12
  3. Adduction machine – 5×20
  4. Hack squat – 4×12 up to 4 plates/side
  5. Leg extension – 4×12
  6. wide grip seated row – 4×12
  7. abs + bicep ciruit – 3 sets of circuit.

Food for the day:

Day 7
Meal Food Protein Carbs Fats Misc
Breakfast USANA French Vanilla Nutrimeal 15 33 7 USANA ESSENTIALS + BiOmega +Procosamine + Poly C + Probiotics
Carman’s Kitchen Porridge Satchet 4 23 3
2 Tsp Matcha Powder 1 1 0
Snack 24 Almonds 7 5 15
Lunch 2 Tbsp crunchy peanut butter 8 6 16
50g Mixed Veg Couscous 6 38 1
200g Chicken Breast 64 0 7
150g Broccoli 4 11 1
Snack Recovery Balance Shake 30 13 5
Dinner 150g steak 39 0 8 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
1/2 bunch broccolini 3 4 0
1/2 brown onion 1 5 0
100g mushroom 1 2 0
TOTAL MACROS 139 130 55
TOTAL CALORIES 556 520 495
TOTAL DAY CALORIES 1571

img_6494Progress pic before sesh:

Progress pic full flexed on a pump:

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The second week is about to start so it’s time for another shopping run. I’m going to try and keep this week of meal prep under $80 to see if I can still get a great budget diet, just testing different ways to get the right food. I’m just a normal guy trying to lose weight just like you, I want you all to see that you can still eat well and eat tasty food whilst on a cut!

Here is the weekly total, after looking over the excel spread sheet, I found a formula error which was giving me the wrong calories, so it seems like this week was severely restricted, I was hoping to achieve an average of around 1800-2000kcal per day. So hopefully I can up the calorie intake next week.

Week Total 11230
Daily Average 1604
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