8 Week Total Body Transformation Diary – Week 2

First week done and dusted, feeling amazing! So far so good, feeling strong, tight and energetic. Super excited for this second week as I toss up my food a little bit and add some more delicious meal preps into the mix. I’m experimenting with a budget style meal prep this week as last week $130 on groceries was a tad unrealistic for a lot of people, so this week I’ve toned it down a bit and left the luxuries out of the cart (protein bars/branded goodies).

DIARY:

08/09/16 – First day of the second week, I’ve been struggling with my uni work as I have a huge nutrition assignment due tomorrow. So putting priorities first, I had to pump out my assignment and eat the left over mealpreps from last week. Didn’t have time to go shopping for groceries and with no dinner meal prep left, it was time to eat out with my girlfriend. We chose to go El Jannahs in Punchbowl for a nice dinner out. I hate to admit it, but I went a little overboard with my portion sizing which you will see in my table of food. I tried to count the amount of food as accurately as possible to give the most accurate measurement of intake. Let me just re-iterate that macro counting isn’t something I’m too fond of, but its a great way to know what you are eating, especially when you first start dieting. I’m more of a portion sizing/portion control type of guy and macro substitution type guy. So to help all of you who are currently following my progress, I will attempt to count all my macros for you so that you can see exactly what a daily diet looks like. Let’s just call today a “refeed” day for a big week of exercise and training ahead.

Food for today:

Day 8
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
Lunch 200g chicken 21 4 1
150g broccoli 4 11 1
1/2 brown onion 1 5 0
100g mushroom 1 2 0
Snack 24 almonds 7 5 15
300g El jannah charcoal chicken 82 4 25
Dinner 1/2 cup tabouli 4 17 12 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
2.5 leb bread 18 120 5
50g garlic sauce 0 0 45
40g hot chips 1 17 6
1/2 pickle 0 0 0
TOTAL MACROS 158 240 120
TOTAL CALORIES 632 960 1080
TOTAL DAY CALORIES 2672

09/09/16 – So happy I finally finished my assignment so I took some time to celebrate by eating with my girlfriend and doing a bit of grocery shopping + cooking. Haven’t started meal prepping yet, but the groceries are ready and I managed to finally get my hands on a food scale, so all measurements will now be almost pinpoint, unless of course I’m having a meal outside.

img_6498

To see what I concocted for breakfast and lunch, make sure you’re following either the Facebook page or Instagram page @thehealthyplaybook.

No exercise today except for 100 pushups.

Here is the food I had:

Day 9
Meal Food Protein Carbs Fats Misc
Breakfast 50g Woolies Crusty Cobb 4 21 1 USANA ESSENTIALS + BiOmega +Procosamine + Poly C + Probiotics
140g Tomato 1 6 0
140g Avocado 3 13 21
2 Veggie Sausage 14 9 7
Lunch 200g chicken 66 2 10
1 leb bread 7 44 1
14g hot chips 0 5 1
40g tabouli 0 3 4
Dinner 170g kangaroo 32 4 12 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
90g cherry tomato 1 1 0
100g leafy greens salad mix 1 3 0
20ml balsamic and roasted garlic vinegar 1 2 4
TOTAL MACROS 130 113 61
TOTAL CALORIES 516 460 549
TOTAL DAY CALORIES 1521

img_6615

Check out the meal prepping accuracy! Everything weighed out to the gram hehe.


10/09/16 – Day 10, big day in the gym today. Woke up with a stupid tight neck muscle from sleeping awkwardly, but straight into the gym for some deadlifts! Hit some good numbers especially for a stiff neck sort of day, also hit a 100kg power clean… haven’t done that in a while so that was fun. Took my weight today and played around with the new Healthy Playbook shirts, weight came in at 83.1kg.

img_6542

img_6550

Workout for the day:

  1. Deadlifts – 70kg x8, 100kg x6, 140kg x5, 170kg x4, 190kgx1, 160kg x3, 140kg x5, 100kg x7. (weird pyramid I know, but I was just going up and down by bumper plate colour)
  2. Close grip seated rows – 4×12
  3. Bentover rows – 4×12
  4. Bicep circuit – 3x
  5. Abs – 3 sets overhead crunches

Went to a boys night BBQ so it was super hard to keep disciplined. I packed a salad to take over and took a few skewers of Vietnamese nem nuong to top the salad with, so hopefully the macros were kept in check. Only problem was the corn was too tempting and I had to eat some (corn is super high in carbs). *crap*.

Food for today:

Day 10
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
Snack Maple Pecan Bounce Ball 8 16 8
Lunch 184g Chicken Breast 59 0 7
185g Boiled Broccoli 4 13 1
165g Oven Baked Sweet Potato 3 34 0
Dinner 120g nem nuong vietnamese BBQ pork 18 7 23 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
90g cherry tomato 1 1 0
110g leafy greens salad mix 1 3 0
25ml balsamic vinegar 0 1 9
200g coleslaw with dressing 2 13 15
1 corn 8 60 4
TOTAL MACROS 124 205 77
TOTAL CALORIES 492 828 693
TOTAL DAY CALORIES 2009

11/09/16 – First Sunday off work in a long time so I went out kayaking with a few friends for the day. Was on the water for about 5 hours so I had to swap my breakfast and lunch to make eating out on the water more convenient. Got home to cook some fish and salad but felt uncomfortably hungry at night probably due to the deficit from kayaking. Kayaking burns through energy so I am quite certain my body was screaming for energy, which usually happens to be a scream for carbs.

img_6626

Exercise: 5 hours of kayaking

Food for today:

Day 11
Meal Food Protein Carbs Fats Misc
Breakfast 189g Chicken Breast 60 0 7 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
184g Boiled Broccoli 4 13 1
163g Oven Baked Sweet Potato 3 34 0
Snack Olive Oil Tuna 17 1 8
Lunch USANA Dutch Choc Nutrimeal 15 32 7
Carman’s Kitchen Porridge Satchet 4 23 3
Dinner 100g leafy greens salad mix 1 3 0 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
96g cherry tomato 1 2 0
40ml balsamic vinegar 0 2 14
231g panfried whiting 41 0 1
Snack 70g fried haloumi 16 1 19
78g Greentea FroPro 11 0 1
3 Haighs Dark Chocolate eggs 1 14 11
TOTAL MACROS 174 125 72
TOTAL CALORIES 692 504 648
TOTAL DAY CALORIES 1844

Cheeky chocolate eggs were demolished. Just because you’re on a cut, doesn’t mean you can’t eat some delicious goodies!


12/09/16 – International chest mondays so ofcourse I had to do a big chest session. Flaunted THP shirt at uni then hit up a big sesh at the gym. Weighed in at 81.9kg and estimating myself to be around 13-14% bodyfat. Abs are coming out slow and steady which I am so keen for.

img_6628img_6630

Exercises done today:

  1. Dumbbell bench 4×8
  2. Incline barbell bench 4×8
  3. PecDec Flies 4×12
  4. Wide grip dips 4×8
  5. Tricep pressdowns 4×8
  6. Cable flies 4×12
  7. Abs and bicep circuit 3 sets
  8. Pushups 4×12 (2x normal 2x incline)

Food for today:

Day 12
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
Lunch 167g chicken 54 0 6
171g broccoli 4 12 1
166g Sweet Potato 3 34 0
Snack Recovery Balance Shake 30 13 5
Dinner 130g Kaleslaw with sauce 2 7 9 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
82g cherry tomato 1 1 0
159g kangaroo steak 30 3 11
68g grilled haloumi 16 1 19
Snack 28g almonds 5 2 15
Chilli Tuna Can 16 0 9
TOTAL MACROS 180 128 85
TOTAL CALORIES 716 516 765
TOTAL DAY CALORIES 1997

13/09/16 – Long day at uni today with a long lab looking at muscle contraction under the influence of different calcium concentrations so a lot of disturbance to the daily meal routine. Never the less, the convenience of my meal shakes + oats is life, pop it into the ninja bullet blender and take it with me whilst I walk to the station. 4 hours of sustained low GI energy and full satiation!! LOVE IT. After walking around uni and the long lab, my body and soul was drained, but still I tried for a leg sesh in the gym, I really wanted to hit a 180kg squat today but my energy levels were pretty low from not eating in a long time. Combined with a strained trap on my first set of squat, the prospect of that 180 was pretty much goneskies.  Also took my weight, back at 82.1kg.

Anyhow, exercise for the day:

  1. ~10km walked from uni
  2. Squats – 60×8, 100×6, 140×3, 150×2
  3. Front squats – 4×5
  4. Leg extensions – 4×12
  5. Close grip seated row – 4×12

Gym was so packed I couldn’t get a proper session in, already there were about 4 people waiting for my squat rack. Hopefully once defqon finishes, a large majority of these guys will be gone… (here’s hoping).

Food for today:

Day 13
Meal Food Protein Carbs Fats Misc
Breakfast USANA Dutch Choc Nutrimeal 15 32 7 USANA ESSENTIALS + BiOmega +Procosamine + Poly C + Probiotics
60g sunsol ancient grains 8 32 8
Snack Greenseas oven dried tomato tuna can 15 3 6
Lunch 147g chicken 48 0 6
177g broccoli 4 12 1
167g Sweet Potato 3 34 0
Snack Aussie bodies low carb rocky road bar 13 4 6
Dinner 106g leafy greens salad 1 3 0 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
116g cherry tomato 2 2 0
230g pan fried whiting 41 0 1
51g low fat cottage cheese 15 2 1
51g balsamic vinegar 0 3 18
Snack 60g greentea FroPro 9 0 1
TOTAL MACROS 174 127 55
TOTAL CALORIES 696 508 495
TOTAL DAY CALORIES 1699

14/09/16 – Last day of week 2, so far so damn good! I’m really looking forward to my 2nd phase of dieting to cut off the remaining fat, super excited for the 8th week progress shot! Sitting at 82.1kg right now which I’m pretty happy with. Long day at uni today and also went in for a deadlift sesh.

Exercise done today:

  1. deadlifts beltless – 70 x8, 110 x6, 140 x5, 170 x4, 190 x2
  2. Deep rack pulls – 5×6 up to a single for 220
  3. 100kg power clean – 2 singles
  4. Unracking and re-racking over 2000kg of weights to clean up the dumbell rack at work…..

Food for today:

Day 14
Meal Food Protein Carbs Fats Misc
Breakfast USANA Dutch Choc Nutrimeal 15 32 7 USANA ESSENTIALS + BiOmega +Procosamine + Poly C + Probiotics
Carmans porridge satchet 5 22 4
Snack Poached Chicken wrap 41 33 10
Oven dried tomato tuna can 14 4 1
Lunch 166g chicken 53 0 6
154g broccoli 4 11 1
202g Sweet Potato 4 41 0
Snack Aussie bodies low carb honey almond bar 13 4 6
Dinner 180g kaleslaw with sauce 3 10 12 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
90g cherry tomato 1 1 0
188g kangaroo 34 5 13
61g low fat cottage cheese 16 3 1
TOTAL MACROS 203 166 61
TOTAL CALORIES 812 664 549
TOTAL DAY CALORIES 2025

img_6794

Daily average calories have gone up which is good, so hopefully I can maintain it and drop the weight slowly, well more specifically the fat. Now I can play with the macros and start building up my strength. Body has started to adapt to higher levels of protein which is good! Can’t wait for my body to become aesthetic as :’)

Weekly Total 13767
Daily Average 1967
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s