8 Week Total Body Transformation Diary – Week 6

I’ve been thinking about the cut these last few days and have decided to try something different. I plan to increase my calories slightly to just over my BMR and train with volume to increase calorie burning. On average each workout now burns about 500-800 calories which puts me back into deficit.

06/10/16 – Weighed in at 80.8kg which is still super light. Today I train deadlifts for volume to try and build up that endurance component of my training.

My workout:

  1. Conventional deadlifts – 70kg x8, 110kg x8, 140kg x8, 160kg x8, 170kg x8, 160kg x8, 140kg x8, 110kg x8, 70kg x8
  2. Seated row – 4×12
  3. Towel tricep pressdown – 4×12

Food for the day:

Day 36
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 300g mashed purple sweet potato 7 52 0
200g grilled chicken 63 0 8
Dinner 110g mixed greens salad 0 5 0 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
60g low fat cottage cheese 6 3 3
55g caesar sauce 1 1 32
2 eggs 12 0 10
220g kangaroo patties 36 2 2
Snack Aussie Bodies Low carb salted caramel bar 17 5 6
TOTAL MACROS 180 97 70
TOTAL CALORIES 720 388 630
TOTAL DAY CALORIES 1738

07/10/16 – Took a day off from training to go fishing with the boys, spent about 4 hours out in the glorious sun casting away. Exercise if great in the gym but there are so many forms of exercise and my favourite is definitely the outdoor kind! Not sure why but I felt extremely hungry today, and it did not help that a customer brought in rocky road (I love rocky road). I will admit that I did over eat slightly today.

Food for today:

Day 37
Meal Food Protein Carbs Fats Misc
Breakfast 300g mashed purple sweet potato 7 52 0 USANA ESSENTIALS + BiOmega +Procosamine + Poly C + Probiotics
200g grilled chicken 63 0 8
Lunch USANA French Vanilla Nutrimeal 15 32 7
1 tsp matcha powder 0 0 0
30g Bulk Nutrients Cookies and Cream Protein 23 2 2
Snack USANA MySmartFoods coconut cashew protein bar 10 15 5
John West tuna and sriracha can 16 2 10
3 chicken and tofu rice paper rolls 24 31 1
Snack 50g rocky road 4 25 14
Dinner 200g grilled chicken 63 0 8 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
1/2 cup tabouli 2 14 13
100g steamed veggies 0 3 0
40g garlic sauce 0 0 12
1 pita bread 9 53 2
TOTAL MACROS 236 229 82
TOTAL CALORIES 944 916 738
TOTAL DAY CALORIES 2598

08/10/16 – Again no training today, took some time out to meal prep as I haven’t had a chance to replenish my meals all week. Went over to my girlfriend’s place where she cooked up a beautifully balance dinner for me, tasted amazing too.

Food for today:

Day 38
Meal Food Protein Carbs Fats Misc
Breakfast 100g mixed greens salad 1 4 0 USANA ESSENTIALS + BiOmega +Procosamine + Poly C + Probiotics
100g cherry tomatoes 1 3 0
2 eggs 12 0 10
55g thousand island dressing 0 12 10
204g garlic prawns 24 4 36
Lunch USANA French Vanilla Nutrimeal 15 32 7
1 tsp matcha powder 0 0 0
30g Bulk Nutrients Cookies and Cream Protein 23 2 2
Snack 50g rocky road 4 25 14
Dinner 4 small lamb chops 60 0 22 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
100g oven baked potato 3 21 0
50g corn 2 11 1
50g broccoli 1 4 0
TOTAL MACROS 146 118 102
TOTAL CALORIES 584 472 918
TOTAL DAY CALORIES 1974

09/10/16 – No training today but instead went out to the beach with the Crunch Fitness fam for a bit of beach sports, kayaking and fishing. Great day to be out and enjoy the sun, too bad it was a bit windy. Meals we a bit unplanned because of it though.

Day 39
Meal Food Protein Carbs Fats Misc
Breakfast 10g fried diced bacon 4 0 4 USANA ESSENTIALS + BiOmega +Procosamine + Poly C + Probiotics
2 eggs 12 0 10
50g chorizo 12 1 19
60g olive sourdough 6 28 1
50g avocado 1 4 7
100g baked beans 5 14 1
Lunch 1/2 charcoal chicken 78 2 26
100g lebanese bread 5 33 1
40g garlic sauce 0 0 11
Dinner 270g butternut pumpkin mash 3 27 0
150g kanga bangas 26 6 3
120g cherry tomatoes 1 4 0 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
Snack Heinz Sweetcorn mayo chicken can 12 3 8
1x tim tam 1 12 5
TOTAL MACROS 166 134 96
TOTAL CALORIES 664 536 864
TOTAL DAY CALORIES 2064

10/10/16 – Got into the gym for a big leg sesh today, feeling nice and strong. Weight came in at 80.4kg so still sitting pretty light.

img_8177

Workout for today:

  1. lowbar squats – 60kg x8, 80kg x8, 100kg x8, 120kg x8, 140kg x8, 120kg x8, 100kg x8, 80kg x8, 60kg x8
  2. leg extensions – 4×12
  3. adductor – 4×12
  4. abductor – 4×12
  5. hack squat – 4×12
  6. abs – 4×12
  7. standing rotating bicep hammer curls – 4×12

Food for today:

Day 40
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
30g Bulk Nutrients Cookies and Cream Protein 23 2 2
Snack USANA MySmartFoods coconut cashew protein bar 10 15 5
Lunch 300g butternut pumpkin mash 3 30 0
150g kanga bangas 26 6 3
Snack 1 shot cold espresso 0 0 0
150g passionfruit natural yoghurt 9 23 7
50g rocky road 4 25 14
Dinner 180g garlic prawns 21 4 30
106g mixed greens salad 1 5 0
182g cherry tomatoes 1 7 0 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
50g thousand island dressing 0 12 10
50g low fat cottage cheese 5 3 2
TOTAL MACROS 118 164 80
TOTAL CALORIES 472 656 720
TOTAL DAY CALORIES 1848

11/10/16 – Early day at uni today followed by what can only be described as a cheat meal. Went to meet my girlfriend for lunch and we went to Fratelli Famous in Pitt st westfield where they do $14 pizzas. Omg I have not had a pizza in over 6 weeks. This could only be described as a glorious experience. 12″ sourdough pizza base with as many toppings as you went. I went all out…. and it destroyed my daily intake. PIZZA is my weakness. So to help burn some of that off, I hit a big deadlift session after, but because I felt so bloated and full, I felt really slow and heavy with my lifts. Still managed to hit a rep PR for deads.

fullsizerender-10

Workout for today:

  1. Conventional deadlifts – 70kg x 8, 110kg x8, 140kg x8, 160kg x8, 180kg x8, 160kg x8, 140kg x8, 110kg x8, 70kg x8.
  2. Towel seated rows – 4×12
  3. Open palm tricep pressdowns – 4×12
  4. Deltoid flies – 4×12
  5. Machined cable row – 4×12
  6. 1kg erg – 1min at 1:20/500m pace, remaining distance at a 2:30/500m pace.

Food for today:

Day 41
Meal Food Protein Carbs Fats Misc
Breakfast USANA Dutch Chocolate 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
Lunch 12″ woodfire pizza (rough estimate calories) 100 240 90
Snack Rivalus promasil protein 24 2 1
USANA MySmartFoods coconut cashew protein bar 10 15 5 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
TOTAL MACROS 172 291 105
TOTAL CALORIES 688 1164 945
TOTAL DAY CALORIES 2797

That pizza alone took up a normal days of calories, It’s definitely something that you can utilise when on the bulk, if you handmake your own pizza or you get a custom made quality qoodfire one, it can actually be quite good for you. I plan to make my own very soon!


12/10/16 – Last day of week 6 and I admit, this hasn’t been the best week for me with a lot of sugar temptations and big cheat meal, I feel very bad. But the reason why healthy dieting doesn’t work all the time is because of the mental impact it does. With this week, I’ll take it more as an iifym approach to help keep my mental state clear and motivated to finish off the cut. Weighed in at 80.5kg and did chest today to check up on my shoulder.

img_8286

Workout for today:

  1. Bench – 60kg x8, 80kg x8, 90kg x6, 100kg x4, 90kg x6, 80kg x8, 60kg x8
  2. Pecdec flies – 4×12
  3. Towel tricep pressdown – 4×12
  4. Wide grip dips – 4×12
  5. Hanging knee tucks – 4×12
  6. 500m hard erg

Food for the day:

Day 42
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 107g mixed greens salad 1 5 0
55g low fat cottage cheese 5 3 3
3x italian sausage (beef + pork) 39 9 56
45g ranch salad dressing 0 6 10
25g salt reduced bbq sauce 0 12 0
65g brown onion 0 5 0
Dinner 300g butternut pumpkin mash 3 30 0 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
150g kanga bangas 26 6 3
Snack USANA MySmartFoods Peanut butter protein bar 11 14 7
TOTAL MACROS 123 119 88
TOTAL CALORIES 492 476 792
TOTAL DAY CALORIES 1760
Weekly Total 14779
Daily Average 2111
Protein Carbs Fat
Weekly Total 1141 1152 623
Daily Average 163 165 89

Averaging 2100kcal daily average which is roughly 200kcal over my BMR but on the other hand, I am training with much higher volume at high frequencies which brings me back into a deficit. Each workout burns roughly 800kcal on average which is why my weight has continued to drop. So next week I’m hoping to drop back into a deficit naturally again and discipline myself more.

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