8 Week Total Body Transformation Diary – Week 3

Week 2 done! Jumping into a hardcore week of uni now, so mealprepping has to be quick and efficient. Trying to come out with some simple recipes and budget dinners.

Only had time to shop for half a weeks groceries so here’s the haul.

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15/09/16 – Went to uni today for a full day of uni and bought some beef kofta from Rockdale. This meat is so gooooodd. The lean beef kofta is going to make up my dinners for the next for days, aswell as being halal, it is full of parsley, onion, garlic, salt and pepper making it nice, fragrant and juicy when cooked as meatballs. No exercise today just to cram for my physiology midsem tomorrow.

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Food for today:

Day 15
Meal Food Protein Carbs Fats Misc
Breakfast USANA Dutch Choc Nutrimeal 15 32 7 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
Carmans porridge satchet 5 22 4
Snack Woolies buttermilk scone + rasp Jam + Evia natural yoghurt 10 42 16
Lunch 200g pumpkin mash 2 10 0
122g mixed veggies 4 14 1
170g chicken breast 55 0 6
Snack Aussie bodies low carb rocky road bar 13 4 6
Dinner 105g mixed greens salad 1 3 0 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
53g low fat cottage cheese 7 2 1
60g balsamic vinegar 3 0 21
254g lean kofta 32 10 14
TOTAL MACROS 147 139 76
TOTAL CALORIES 588 556 684
TOTAL DAY CALORIES 1828

16/07/16 – Day 16 and again a long day at uni with a midsem on today. Wish me luck. I’m genuinely interested in diseases and cancers so studying for this subject wasn’t too bad, it gives me hope that we’re this close to finding a cure for cancer and all the amazing medtech coming out really does excite me. Weighed in a bit heavier today at 82.6kg – not looking any fatter so I’m hoping its just increased muscle mass (let’s hope). Calories have gone up though to an average of 1900, I feel like I’m getting close to my maintenance calories at that range. A question I get asked alot is “what is my maintenance calories”. To be completely honest, that is extremely hard to determine unless you go through a gruelling examination at the clinic, but to find out what your maintenance is, track your calories until your weight pretty much evens out with +/- 500g  for around a week straight, you should be able to find your maintenance calorie range. With the way my weight is moving, I’m banking on it being about 2200-2400 calories, which is quite low for a person of my size. Currently the weight is sitting at a consistent range, which I’m going to attribute to fats, my intake of fat is still quite high, all of which I’ll take into account for phase 2. Just realised, that I had been tricked by a piece of tricky marketing, I carefully examined the wrappers on my protein snacks and did some quick maths only to realise that they exclude “sweeteners” and “fibre” as forms of carbohydrates, so realistically I’m eating an additional ~60-80 calories a day due to dodgy labelling. Don’t get tricked by these so called “food grade” supplement companies and examine all nutritional labels appropriately!

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I managed to get in a quick workout before work today:

  1. Flat BB Bench press – 60 x8, 80 x6, 100 x5, 100 x5, 100 x5
  2. Flat isolateral press – 4×12
  3. Decline cable flies – 4×12
  4. Towel tricep pressdowns – 4×12
  5. Bicep circuit – 2 sets
  6. Weighted overhead crunches – 50x

Food for today:

Day 16
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 Aussie bodies low carb rocky road bar 13 4 6
Lunch 200g pumpkin mash 2 10 0
150g mixed veggies 4 16 1
163g chicken breast 54 0 6
Snack Chilli tuna can 16 0 9
Dinner 130g mixed greens salad 1 4 0 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
35g low fat cottage cheese 4 2 1
70g balsamic vinegar 0 4 24
112g cherry tomatoes 1 2 0
278g lean kofta 54 0 27
TOTAL MACROS 169 96 85
TOTAL CALORIES 676 384 765
TOTAL DAY CALORIES 1825

fullsizerender-5Note* – if you haven’t tried kofta, get on that!!! IT IS THE BEST.


17/09/16 – Day 17 Taking a day off from training today as I just have work. Pretty plain day today so not much was done besides eating and working.

Food for today:

Day 17
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 Aussie bodies low carb rocky road bar 13 4 6
Lunch 147g pumpkin mash 2 7 0
144g mixed veggies 4 16 1
85g lean kofta 11 3 5
159g chicken breast 53 0 6
Snack Chilli tuna can 16 0 9
Dinner 120g mixed greens salad 1 4 0 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
50g balsamic and garlic vinegar 0 6 9
130g cherry tomatoes 1 3 0
269g lean kofta 53 0 26
TOTAL MACROS 174 97 73
TOTAL CALORIES 696 388 657
TOTAL DAY CALORIES 1741

18/09/16 – Woo! Day off work today, trying to be productive. Went in to train a friend today and followed it up with my own legs workout. Quick weight measurement came back at 81.5kg. Wooooooooootttttttttttt?!?! So light, might just be because of using a different scale, if not, I’m hoping its just water weight. We’re getting body scanners into work in a weeks time so I’m going to get a proper measurement of fat mass and muscle mass then. Went shopping aswell for the second half of the week, seafood basket this time! I’m not a fan of seafood, not only is it expensive, its texture and flavour if not cooked right is a bit dodgy too. But hey you have to find protein sources from different places right, hopefully I can whip up some tasty dinners.

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Workout for today:

  1. Lowbar squats – 60 x8, 100 x6, 140 x5, 155 x3, 140 x3, 100 x5, 100 x7
  2. Hamstring curls – 4×12
  3. Abductions – 4×12

Squats absolutely wrecked me so I called it a day.

Here is my seafood basket

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Food for today (Quite low, most likely because I didn’t have an early snack)

Day 18
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
Lunch 205g pumpkin mash 2 10 0
164g mixed veggies 5 18 1
225g lean kofta 29 9 13
Snack Aussie bodies 60g low carb nut tart bar 17 4 12
Dinner 130g mixed greens salad 1 4 0 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
123g cherry tomatoes 1 3 0
50g thousand island dressing 0 12 10
37g raw red onion 0 3 0
115g cooked prawns peeled 20 0 1
Snack 142g Fropro Greentea icecream 20 1 2
TOTAL MACROS 115 118 50
TOTAL CALORIES 460 472 450
TOTAL DAY CALORIES 1382

19/09/16 – No workout today, busy smashing assignments at home. Naturally feeling flat from not being in the gym… my gainssss are leaving me… Managed to do 60 pushups just before going into work

Food for today:

Day 19
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
20g Kraft natural peanut butter 5 2 10
Snack John West Fiery Chipotle Tuna can 16 3 11
Lunch 222g pumpkin mash 2 11 0
175g mixed veggies 5 18 1
227g lean kofta 29 9 13
Snack Aussie Bodies Lo Carb Marshmallow Cookie Dough bar 17 7 14
Dinner 120g mixed greens salad 1 4 0 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
117g cherry tomatoes 1 3 0
50g thousand island dressing 0 12 10
50g raw red onion 0 4 0
109g grilled baby octopus (cooked weight) 33 4 2
Snack 2 chicken rice paper rolls 13 20 4
TOTAL MACROS 142 151 76
TOTAL CALORIES 568 604 684
TOTAL DAY CALORIES 1856

20/09/16 – Again no workout today because of a full day of uni. Uni really is killing my training schedule, not only that… I just finished 2 assignments and another is due tomorrow…

Atleast I ate well today:

Day 20
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
20g Kraft natural peanut butter 5 2 10
Snack Aussie Bodies SUPER Choc caramel bar 26 18 14
Lunch 223g pumpkin mash 2 11 0
181g mixed veggies 5 18 1
233g lean kofta 30 9 13
Dinner 1 hard boiled egg 6 0 5 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
115g mixed greens salad 1 4 0
143g cherry tomatoes 1 4 0
50g thousand island dressing 0 12 10
51g low fat cottage cheese 6 3 2
141g garlic prawns 24 3 10
TOTAL MACROS 126 138 76
TOTAL CALORIES 504 552 684
TOTAL DAY CALORIES 1740

21/09/16 – Last day of the third week!! Woooppp, booked myself in for an InBody scan aswell for next monday so I can test out my body fat and see exactly where I’m at. Pretty excited for that. Weighed in today at 82kg on the dot and going to attempt my deadlift 1RM ever since going on the cut.

Workout for today:

  1. Deadlift – 60 x8, 110 x6, 140 x5, 170 x5, 190 x3, 210 x2 (Failed), 170 x3, 140 x5, 110 x7.
  2. Close grip seated rows – 4×8
  3. Wide grip lat pull downs – 4×8
  4. Isolateral seated rows – 4×8
  5. Abs – 10 mins circuit

Food for today:

Day 21
Meal Food Protein Carbs Fats Misc
Breakfast USANA Dutch Choc Nutrimeal 15 32 7 USANA ESSENTIALS + BiOmega +Procosamine + Poly C + Probiotics
Carmans porridge satchet 4 23 3
Snack John west tuna inferno tuna can 15 1 13
Lunch 250g Cauliflower broccoli mash 5 10 0
120g mixed veggies 4 12 1
50g skippys crunchy peanut butter 11 8 26
195g chicken breast 64 2 10
Dinner 2 hard boiled egg 12 0 10 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
86g mixed greens salad 1 3 0
167g cherry tomatoes 1 5 0
50g thousand island dressing 0 12 10
51g low fat cottage cheese 6 3 2
4g black chia seeds 1 0 1
140g garlic prawns 24 3 10
Snack 1 Prawn rice paper roll 7 10 2
TOTAL MACROS 170 124 95
TOTAL CALORIES 680 496 855
TOTAL DAY CALORIES 2031

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Weekly Total 12403
Daily Average 1772

Average is slowly increasing, going to bring it up just a tad more before transitioning into phase 2 of the cut after next week! Pretty happy with it right now. Not feeling hungry, and not craving any junk! Super happy.

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