8 Week Total Body Transformation Diary – Week 5

The start of the 5th week means that I’ve had 4 weeks of solid dieting, I can safely say that my lifestyle has started adapting and by now the good habits have formed. I wake up earlier than what I used to, I have more energy, I’m more alert, I love cooking even more, I love shopping for groceries and I love having my meals ready to go. Cooking is some sort of a therapeutic solution to my uni stress. I want to be straight forward by saying hard dieting DOES NOT WORK. Making smarter and healthier food choices as a part of your diet does, eventually it will transition to become a pillar of your lifestyle and  ultimately dictate your health. By doing flash diets, you won’t lose weight in the long term, reduce disease risk or fix the root of the problem. By changing your lifestyle you will be able to achieve true health, the only problem is that its a slow process and our generation definitely hates slow. Everything has to fast and effective from the get go or it just simply “doesn’t work”. In time, they will pay for that. Remember, everything worth getting takes time.

29/09/16 – First day of week 5. Just trying to smash the remainder of the food left in my fridge, which means a start of week carb up. You will notice that I have more carbs than normal, this is giving me the energy stores I need to transition into the second phase where I try to fix up my macro ratios once more. Trained a light chest session today to test out the shoulder joint injury. Still quite sore although slowly getting better.

Workout for today:

  1. Decline bench – 4×8
  2. Cable flies – 4×12
  3. PecDec flies – 4×12
  4. Isolateral press – 1 attempted set (gives me pain so I stopped – know your limits when training, don’t overwork if it causes injury)
  5. Incline bicep curls – 4×12
  6. Tricep pressdowns – 4×12
  7. Single arm DB rows – 4×12
  8. Abs circuit – 4 sets

Food for today:

Day 29
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 2/3 USANA MySmartFoods coconut cashew protein bar 7 10 3
Lunch Light My Fitness Kitchn butter chicken basmati rice 30 40 6
Snack Aussie Bodies Lo Carb Marshmallow Cookie Dough bar 17 7 14
Dinner 280g My Fitness Kitchn kangaroo penne 24 44 6
167g cooked home made lean beef patties 42 6 10
20g el jannah garlic sauce 0 0 6
Snack 140g chickpea patties with tahini sauce 13 42 4
TOTAL MACROS 152 204 59 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
TOTAL CALORIES 608 816 531
TOTAL DAY CALORIES 1955

30/09/16 – Wow can you believe its already the end of September?… This year has gone by super fast. No training today as I went down to Wollongong to pick up a new kayak. Remember to always enjoy life aswell! For me, I enjoy a day out on the river kayaking and fishing, big bonus is that I can catch fresh fish which I can prepare for dinner. Best thing ever. Had work at night so I couldn’t make it in to train before hand. Got in and looked lean so I took a cheeky pic.

img_7603

Food for the day:

Day 30
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 2/3 USANA MySmartFoods coconut cashew protein bar 7 10 3
Lunch 163g chicken breast 52 0 6
141g cooked couscous 6 42 1
100g black beans 9 13 1
60 low fat sour cream 3 4 6
80g avocado 2 2 20
Snack 1/2 gluten free brownie 2 12 8
Dinner 163g cooked home made lean beef patties 42 6 10 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
300g My Fitness Kitchn kangaroo penne 27 47 6
55g el jannah garlic sauce 0 0 16
TOTAL MACROS 169 191 87
TOTAL CALORIES 676 764 783
TOTAL DAY CALORIES 2223

You may notice the brownie and again like I’ve been saying, there is no problem with a little snack here and there especially if its an awesome brownie brought in by one of our lovely customers. Just make sure to exercise portion control if you are going to have a bit of a cheat snack.


01/10/16 – The long weekend begins so I’m taking the weekend off from training, just to chill out… too bad I have work both days, also have an assignment to smash out. So thats my plans for the weekend. Atleast I can still eat well. Also Skinny Cow ice creams are awesome snacks, low calorie too! Bout 120cal per pop, give them a look if you’re craving a sweet treat, especially as summer is coming.

img_7611

Food for today:

Day 31
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
3x tofu rice paper rolls 3 48 3
Snack USANA MySmartFoods coconut cashew protein bar 10 15 5
Lunch 198g chicken breast 64 0 7
162g cooked couscous 7 49 2
30g black beans 3 4 0
60g low fat sour cream 3 4 6
60g avocado 1 5 9
Dinner 125g lean beef kofta 16 4 7 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
200g pumpkin mash 2 10 0
150g grilled chicken 48 0 5
100g leafy greens salad mix 1 4 0
Snack Skinny Cow vanilla caramel sundae 5 8 2
TOTAL MACROS 182 206 56
TOTAL CALORIES 728 824 504
TOTAL DAY CALORIES 2056

02/10/16 – Such a beautiful day in Sydney today. Wishing I was out on the water having a fish, but work is work. No training today and out of mealpreps so I had to order a healthy-ish option from the cafe opposite to work.

Food for today:

Day 32
Meal Food Protein Carbs Fats Misc
Breakfast 2 eggs (3 white + 2 yolk) 18 0 10 USANA ESSENTIALS + BiOmega +Procosamine + Poly C + Probiotics
Greenseas spicy chilli tuna can 14 5 2
45g woolies crusty vienna 4 22 2
90g avocado 2 8 13
50g chobani plain 5 2 0
Snack USANA MySmartFoods dark chocolate protein bar 9 15 5
Lunch 100g lettuce salad 0 5 0
150g beef patty 22 0 13
20g bbq sauce 0 7 0
20g chedder cheese 5 0 6
Snack Aussie Bodies Low carb chocolate fudge bar 16 6 12
Dinner 203g pumpkin mash 2 10 0 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
96g chicken breast 31 0 3
greenseas virgin olive oil tuna can 17 0 4
Snack Skinny Cow double choc sundae 4 11 2
1 egg 6 0 5
TOTAL MACROS 155 91 77
TOTAL CALORIES 620 364 693
TOTAL DAY CALORIES 1677

03/10/16 – Polished off the assignment today and went in for a quick deadlift session before dinner with the family. Weighed in fairly light today at 80.9kg

img_7626

img_7620
Amazing lunch option. Kangaroo patty salad.

Workout for today:

  1. Deadlifts – 60 x8, 110 x8, 140 x8, 170 x8, 140 x8, 110 x8, 60 x8. Pyramid deadlift sets which destroyed me. Quick 30 minute session due to time constraints.

Food for today:

Day 33
Meal Food Protein Carbs Fats Misc
Breakfast USANA French Vanilla Nutrimeal 15 32 7 USANA ESSENTIALS + BiOmega +Procosamine + Poly C + Probiotics
1 tsp matcha powder 0 0 0
1 scoop Bulk Nutrients cookies and cream protein 23 2 2
Snack USANA MySmartFoods coconut cashew protein bar 10 15 5
Lunch 100g mixed greens salad 1 4 0
102g cherry tomatoes 1 3 6
220g kangaroo patties 36 2 2
50g raw red onion 0 4 0
40g balsamic roasted garlic vinegar 0 6 9
40g el jannah garlic sauce 0 0 11
Snack Skinny Cow vanilla caramel sundae 5 8 2
Dinner Chinese Hot Pot (Estimated intake) 80 30 20 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
TOTAL MACROS 171 106 64
TOTAL CALORIES 684 424 576
TOTAL DAY CALORIES 1684

04/10/16 – Deadlift destroyed me, I usually like to take them slow but the intensity at which I pumped them out kind of wore at me, usually I take my time and take it slow. No training today, only drove around to get my Iphone fixed. Can’t wait to get my hands on the new Iphone 7+, my photos will be off chops when I get it… I hope!

Food for the day:

Day 34
Meal Food Protein Carbs Fats Misc
Breakfast USANA French Vanilla Nutrimeal 15 32 7 USANA ESSENTIALS + BiOmega +Procosamine + Poly C + Probiotics
1 tsp matcha powder 0 0 0
1 scoop Bulk Nutrients cookies and cream protein 23 2 2
Snack USANA MySmartFoods dark chocolate protein bar 9 15 5
Lunch 300g purple sweet potato 7 52 0
190g grilled chicken breast 61 0 7
Dinner 114g mixed greens salad 1 5 0
116g cherry tomatoes 1 4 0
2 eggs 12 0 10
55g thousand island dressing 0 12 10 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
50g raw red onion 0 4 0
206g garlic prawns 24 4 36
40g low fat cottage cheese 4 2 2
Snack Skinny cow double choc sundae 4 11 2
TOTAL MACROS 161 143 81
TOTAL CALORIES 644 572 729
TOTAL DAY CALORIES 1945

05/10/16 – Last day of week 5, weighed in at the lightest I’ve seen myself in 4 years at 80.4kg. Also smashed a fat squat session to celebrate. There isn’t anything like a bit of heavy volume training.

img_7727

Workout for today:

  1. Lowbar squats – 60 x8, 80 x8, 100 x8, 120 x8, 140 x8, 120 x8, 100 x8, 80 x8, 60 x8.
  2. Tricep cable pressdowns – 5 x12
  3. Ab + bicep circuts – x2

Food for today:

Day 35
Meal Food Protein Carbs Fats Misc
Breakfast USANA Nutrimeal Free 15 27 7 USANA ESSENTIALS + BiOmega +Procosamine + Poly C + Probiotics
1 tsp matcha powder 0 0 0
30g  Bulk Nutrients Cookies and Cream protein 23 2 2
Lunch 230g purple sweet potato 5 40 0
173g grilled chicken breast 56 0 6
30g eljannah garlic sauce 0 0 6
Snack Skinny Cow vanilla caramel sundae 5 8 2
Dinner 100g mixed greens salad 1 4 0
35g raw red onion 0 3 0
20g el jannah garlic sauce 0 0 4
55g low fat cottage cheese 7 3 2
40g coleslaw dressing 0 7 0 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
3g chia seeds 0 0 0
247g lean beef kofta 34 10 15
Snack USANA MySmartFoods Dark chocolate protein bar 10 15 5
TOTAL MACROS 156 119 49
TOTAL CALORIES 624 476 441
TOTAL DAY CALORIES 1541
Weekly Total 13081
Daily Average 1869
Protein Carbs Fat
Weekly Total 1146 1060 473
Daily Average 164 151 68

Daily average still at a deficit to my BMR which is good, another 3 weeks to go before the cut officially ends and I start going on a slow lean bulk to between 88-90kg whilst maintaining a similar muscle:fat ratio. I want to build strength after this. So far during the cut I’ve definitely gotten stronger with my conditioning but not so much my 1 rep maxes. I’m looking to during my next portion of bulking to increase all of my lifts whilst maintaining my shape to hopefully put me in the power builder category. Right now I’m a wannabe powerbuilder, soon I’ll be full fledged! I’m looking at you sub 10%BF 600club. As you may have noticed, my carbs are almost matching my protein for this week and the reason for that is to shock my body and to give it that mid cut break to trick it into thinking it was eating carbs again. It’s a very efficient method of retuning your body mid cut. By giving yourself that 2-3 days of eating alot more carbs than normal, it kind of resets your metabolism slightly which is why you can see a rapid weight adjustments in the last few days of this week.

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