8 Week Total Body Transformation Diary – Week 4

OMG Last week of phase 1. This week feels a little different than normal, some cravings have crept back in which is strange, so I’m trying to fit some cheeky snacks into my macros.

22/09/16 – First day of the week and I’m celebrating  with a dinner out with the girlfriend. Japanese Yakiniku was selected and we went straight to Suminoya after uni ended. It’s an all you can eat buffet, so it was quite hard controlling the calories. Never the less, I think I did pretty well at a buffet. No workout today, just a long day of uni. Felt super good to smash some sashimi and ice cream!

Food for today:

Day 22
Meal Food Protein Carbs Fats Misc
Breakfast USANA Dutch Choc Nutrimeal 15 32 7 USANA ESSENTIALS + BiOmega +Procosamine + Poly C + Probiotics
Snack Aussie Bodies Low carb salted caramel bar 17 5 6
Lunch 125g mixed greens salad 1 4 0
125g cherry tomatoes 1 4 0
5g white chia seeds 1 0 1
55g low fat cottage cheese 7 3 2
50g thousand island dressing 0 12 10
1 boiled egg 6 0 5 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
150g garlic prawns 17 2 4
Snack 150g blueberries 1 21 0
Dinner Suminoya Yakiniku ~400g red meat 80 36 20
200g assorted sashimi 60 10 20
3 scoops icecream 8 60 15
Misc foods 0 20 0
TOTAL MACROS 214 209 90
TOTAL CALORIES 856 836 810
TOTAL DAY CALORIES 2502

23/09/16 – Woke up with a sharp pain in the shoulder. Thinking it might be some damage to the pectoralis minor or rotator cuff. Still went into the gym to train legs in attempt to hit a 1RM. Weighed in at 81.3kg which is super light!

img_7163

Workout for today:

  1. Low bar back squat – 20 x8, 60×8, 100 x6, 140 x6, 160 x1, 170 x1 (failed)
  2. Anderson squat – 4×6
  3. Leg extension – 4×12
  4. Abduction – 4×20
  5. Adduction – 4×20
  6. Hack squat – 4×12
  7. Ab circuit – 2 sets

img_7377-1

Food for today:

Day 23
Meal Food Protein Carbs Fats Misc
Breakfast USANA Wild strawberry Nutrimeal 15 32 7 USANA ESSENTIALS + BiOmega +Procosamine + Poly C + Probiotics
Carmans porridge satchet 4 23 3
Snack Aussie Bodies Lo Carb Marshmallow Cookie Dough bar 17 7 14
Lunch 256g Cauliflower broccoli mash 5 10 0
50g skippys crunchy peanut butter 11 8 26
193g chicken breast 64 2 10
Snack Protein Shake 24 3 1
Dinner 100 g mixed greens salad 1 4 0 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
106g cherry tomatoes 1 3 0
52g low fat cottage cheese 6 3 2
125g cucumber 1 5 0
50g raw red onion 0 4 0
52g thousand island dressing 0 12 10
160g baby octopus 41 2 3
100g hooplas 3 56 33
Snack 215g strawberries 2 17 0
TOTAL MACROS 195 191 109
TOTAL CALORIES 780 764 981
TOTAL DAY CALORIES 2525

Felt weird today, might have been because of a heavy legs workout but I had some severe cravings for carbs at night. Couldn’t help but raid the pantry for some snacks, I think its also because of my weight and also because of the night before. The extra intake of carbs from the night before must have made me extra sensitive to insulin and thus made me crave. Let’s hope the phase passes.


24/09/16 – Shoulder pain kind of subsided so I attempted to do a chest day. Couldn’t manage much after the pains came back at 100kg. Actually super devo about and weighed in at roughly 81.6 aswell.

Workout for the day:

  1. Benchpress – 60 x8, 80 x6, 100 x4, 80 x6, 60 x8
  2. Cable flies – 4×12
  3. Decline isolateral bench – 4×8

Super short session, had to call it a day because the shoulder just annoyed me.

Food for the day:

Day 24
Meal Food Protein Carbs Fats Misc
Breakfast USANA Dutch chocolate Nutrimeal 15 32 7 USANA ESSENTIALS + BiOmega +Procosamine + Poly C + Probiotics
Carmans porridge satchet 4 23 3
Snack USANA MySmartFoods coconut cashew protein bar 10 15 5
Lunch 254g Cauliflower broccoli mash 5 10 0
112g mixed veggies 3 12 0
235g chicken breast 75 2 12
Snack 3 Ikea meatballs, mash, gravy and lingonberry sauce 9 12 6
Dinner 105g mixed greens salad 1 4 0 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
103g cherry tomatoes 1 3 0
55g low fat cottage cheese 6 3 2
52g balsamic roasted garlic vinegar 0 6 9
82g raw red onion 0 6 0
216g grilled whiting fillets 40 0 1
TOTAL MACROS 169 128 45
TOTAL CALORIES 676 512 405
TOTAL DAY CALORIES 1593

fullsizerender-8

Cut the calories back to compensate for the weekly average.


25/09/16 – Tried something new for breakfast today, not my normal brekky! Make a nice omelette, which I’ll post up the recipe for in my recipe book later on. No workouts today as I have a games night with the boys later on and want to give the shoulder a break. Games night with the boys resulted in a little bit of cheating, which I 100% feel guilty for.

Food for the day:

Day 25
Meal Food Protein Carbs Fats Misc
Breakfast 2 eggs 12 0 10 USANA ESSENTIALS + BiOmega +Procosamine + Poly C + Probiotics
140g thai chicken 39 3 7
60g purple rice 2 12 1
20g low fat cottage cheese 3 2 1
20g tomatoes 0 1 0
Snack USANA MySmartFoods dark chocolate protein bar 10 15 5
Lunch 257g cauliflower broccoli mash 5 10 0
108g mixed veggies 3 12 0
219g chicken breast 70 2 12
Snack Aussie Bodies Low carb salted caramel bar 17 5 6
Dinner 100g mixed greens salad 1 4 0 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
112g cherry tomatoes 1 4 0
50g raw red onion 0 4 0
50g low fat cottage cheese 6 3 2
50g balsamic roasted garlic vinegar 0 6 9
256g grilled whiting fillets 47 0 2
Snack 2 Natural confectionary snakes 1 19 1
8 Natural confectionary dinosaurs 1 41 0
50g chicken breast with garlic sauce 16 0 5
30g smiths cheese + garlic bread chips 2 14 9
TOTAL MACROS 236 157 70
TOTAL CALORIES 944 628 630
TOTAL DAY CALORIES 2202

Damn that junk food tasted good and that el jannah garlic sauce……… damnnn so good


26/09/16 – Getting my InBody scan today!! Super keen to see how the diets been treating me and exactly where I’m at. Super duper keen. So full day of work today then training, then scan and followed by dinner. Super chill day today, great start to the midsem break. Weighed in on the work scales at 82.6kg but hold your horses and read on.

Workout for today:

  1. Deadlifts – 70 x8, 110 x8, 140 x8, 170 x6, 180 x2 (aimed for a bit more volume than normal)
  2. Decline deadlifts – 4×6 at 140kg
  3. Mid row – 5×8
  4. Seated wide grip flat bar row – 4×12
  5. Deltoid fly – 4×12 (agitated my shoulder a little)
  6. Abs + Bicep circuit – 3 sets

fullsizerender-7

SOOOOOOOOOOOO THE BEST BIT, MY INBODY RESULTS. I’m super glad to say that according to the scan, I’ve hit all of my targets for this cut already in the middle of the third week. Look at the picture below and I will explain a few things about the scan below.

001

Okay so a few main points:

  • Weight – 81.8kg
  • Skeletal muscle mass – 43.4kg
  • Body fat percentage – 9.4% (Calculated from an equation, I don’t think its my actualy BF % visually, but it is accurate for the proportion of fat to muscle mass I have)
  • Basal metabolic rate – 1971 calories (SUPER important number for future dietary changes)
  • Visceral fat level – 2/9 which is great – it means my organs are in good shape, could be better though!
  • Body balance… – it seems I have chicken legs according to this, I’ll need to put on about 2-3kg of muscle mass on my legs to balance me out, hopefully this will give me that 200 squat.
  • Fat mass – 7.7kg

Now theres a few things I want to change by my next InBody scan (in 4 weeks time):

  • Weight – 83kg
  • Skeletal muscle mass – 44.5kg
  • Fat mass – 4kg

Those are my 3 main goals, this should get me down to an even lower body fat percentage and a more balanced body. With my upper body out of commission temporarily, it looks like I’ll be training legs a lot more!

Food for today:

Day 26
Meal Food Protein Carbs Fats Misc
Breakfast USANA Dutch chocolate Nutrimeal 15 32 7 USANA ESSENTIALS + BiOmega +Procosamine + Poly C + Probiotics
Carmans porridge satchet 4 23 3
Snack USANA MySmartFoods coconut cashew protein bar 10 15 5
Lunch 300g Cauliflower broccoli mash 6 13 0
2 tblsp el jannah garlic sauce 0 0 6
200g chicken breast 64 0 7
Snack Aussie Bodies Low carb salted caramel bar 17 5 6
Dinner 120g mixed greens salad 1 5 0 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
92g cherry tomatoes 1 3 0
50g low fat cottage cheese 5 3 2
52g thousand island dressing 0 12 10
55g raw red onion 0 4 0
259g grilled whiting fillets 47 0 2
TOTAL MACROS 170 115 48
TOTAL CALORIES 680 460 432
TOTAL DAY CALORIES 1572

27/09/16 – No training today to rest my shoulder and my lower back. Still ecstatic about my Inbody scan! Spent some time with the team from My Fitness Kitchn tonight, filming some stuff for them aswell as taste tasting their awesome meal preps. Go check them out, they deliver twice a week so it stays fresh. That’s something I’m super passionate about with my mealprepping too is that the fresher you can keep your meals, the better. Not only will the taste remain awesome, the micronutrients won’t be destroyed as much in the storage/freezing process.

my fitness kitchen kangaroo sausage penne

Food for the day:

Day 27
Meal Food Protein Carbs Fats Misc
Breakfast USANA Dutch chocolate Nutrimeal 15 32 7 USANA ESSENTIALS + BiOmega +Procosamine + Poly C + Probiotics
Carmans porridge satchet 4 23 3
Snack USANA MySmartFoods coconut cashew protein bar 10 15 5
Lunch 173g chicken breast 56 0 6
60g low fat sour cream 3 4 6
100g black beans 9 13 1
145g cooked cous cous 6 43 1
60g avocado 1 5 9
72g diced cherry tomatoes 1 2 0
Dinner 160g coleslaw 2 15 0 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
50g coleslaw dressing 0 11 0
134g cherry tomatoes 1 4 0
200g mixed beef mince 42 6 10
Snack 250g My Fitness Kitchn Kangaroo sausage pasta 21 39 5
TOTAL MACROS 171 212 53
TOTAL CALORIES 684 848 477
TOTAL DAY CALORIES 2009

I got to take home a few servings of mealprep so I’m super keen to smash them! As you can see, I even ate a portion as a snack when I got home. Tastes so good!


28/09/16 – DONE!! Last day of the first phase and I’ll be moving into my 2nd phase of the cut after I finish all the mealprep I have left for the week. So I’m estimating in around 2-3 days the 2nd phase will begin so that I can lose that extra body fat! Smashed a heavy leg session today focused on volume. I’m looking at adding some more volume back into my training as I feel like I’ve been neglecting it for a while. Slowly working my way back to 6-8 reps for 4-5 sets for my 80%1RMs. But with cutting its hard because it takes so much energy out of you. According to my apple watch, today session burnt approximately 500 calories… Anyhow BUILD, BREAK, BUILD. Right now in the break phase, I’m going to focus on maintaining my strength and when the time comes to build up again, I’m aiming for that 600kg total. Atleast now I know my BMR and can calculate accordingly. Also weighed in at 82.2kg

Todays workout:

  1. Lowbar squats – 60 x8, 100 x8, 140 x6, 145 x6, 150 x4
  2. Bench squats – 5×8
  3. Adductors – 4×20
  4. Abductors – 4×20
  5. Abs + arms circuit – 2x

Workout wrecked me good, even right now I’m feeling a tad hungry even after a big day of calories. It’s definitely because of such a heavy workout.

img_7574

Food for today:

Day 28
Meal Food Protein Carbs Fats Misc
Breakfast USANA Dutch chocolate Nutrimeal 15 32 7 USANA ESSENTIALS + BiOmega +Procosamine + Poly C + Probiotics
Carmans porridge satchet 4 23 3
Snack USANA MySmartFoods dark chocolate protein bar 9 15 5
Lunch 170g chicken breast 56 0 6
60g low fat sour cream 3 4 6
90g black beans 8 11 1
166g cooked cous cous 7 45 1
60g avocado 1 5 9
120g chickpea patties 8 23 3
Snack Aussie bodies raspberry yoghurt low carb bar 13 6 5
Dinner 415g My Fitness Kitchn kangaroo sausage penne 36 77 10 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
Snack John West tuna and sriracha can 16 2 10
TOTAL MACROS 176 243 66
TOTAL CALORIES 704 972 594
TOTAL DAY CALORIES 2270

A few more meals to go then the macro ratio needs a bit of work! You’ll definitely be able to see the switch in the next diary entry!! I’m aiming for a 4:2:1 PCF split for phase 2, so hoping to eat around 200:100:50 for the day.

Weekly Total 14673
Daily Average 2096
Protein Carbs Fat
Weekly Total 1331 1255 481
Daily Average 190 179 69

Heres a look at the weekly averages and totals. The calories have definitely gone up, averaging almost 2100 cals a day which is about 100cals more than my BMR, however combined with my workouts, on average I would be just on par or slightly below maintanence calories which is why my weight have been relatively stable around 82kg. Very happy with that, and again ecstatic with my InBody result. TIME TO TURN IT UP!!! #GETTINGSHREDDED. Now its more a mental process rather than a physical one, my habits have formed and I can’t live without my mealprepping and delicious food anymore!!

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