8 Week Total Body Transformation Diary – Week 7

Holy smokes, its week 7! This diet is flying by and its almost exam time at uni… This is when I’m going to have to start ordering mealpreps from my partner My Fitness Kitchn to help me with my diet because aint nobody got time to cook and shop and wash during exam season.

13/10/16 – Long day at uni today so no workout was done. Was planning to go to Parra lanes as a bit of a cheat but the rain picked up and ended up going to hotpot with some friends instead. It was a buffet so I tried to limit myself to my low carb options! Lucky they had egg white shallot pancakes and plenty of meat and veg!! The only problem is with the fish balls which are hard to estimate. I feel like I did pretty well with calorie control, although I couldn’t help but eat meetfresh for dessert. Sweet sweet herbal jelly. Embracing my Asian background.

Food for the day:

Day 43
Meal Food Protein Carbs Fats Misc
Breakfast 3x italian sausage (beef + pork) 39 9 56 USANA ESSENTIALS + BiOmega +Procosamine + Poly C + Probiotics
300g butternut pumpkin mash 3 30 0
Snack Skinny Cow vanilla caramel sundae 5 8 2
Lunch USANA Nutrimeal Free 15 27 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
Dinner Minipot Hotpot (Estimated intake) 80 50 40 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
Snack 1/2 signature herbal jelly from MeetFresh 11 75 20
TOTAL MACROS 186 216 132
TOTAL CALORIES 744 864 1188
TOTAL DAY CALORIES 2796

No excuses, I just coudn’t resist a little sweet treat.


14/10/16 – Went out to paddy’s market today to get some fresh goodies, had no idea what I wanted to make so I picked up some basa fillets $7/kg… so cheap and about 6 bunches of asparagus for $4! SCORE. Spent a few hours cooking and didn’t manage to get into the gym. Pretty devo about it.

Food for today:

Day 44
Meal Food Protein Carbs Fats Misc
Breakfast 70g crusty vienna 8 39 1 USANA ESSENTIALS + BiOmega +Procosamine + Poly C + Probiotics
1 laughing cow cheese 2 1 4
20g tomato 0 2 0
2 eggs 12 0 10
Snack Cookie Dough Quest Bar 21 4 1
Lunch 300g butternut pumpkin mash 3 30 0
220g satay chicken breast 71 10 14
Snack USANA MySmartFoods Peanut butter protein bar 11 14 7
Dinner 97g mixed greens salad 1 4 0
120g asparagus 2 5 0 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
97g cherry tomato 1 3 0
50g ranch salad dressing 1 7 11
200g chicken breast 64 0 7
Snack Cadbury dairy milk milk chocolate brick 2 15 7
TOTAL MACROS 199 134 62
TOTAL CALORIES 796 536 558
TOTAL DAY CALORIES 1890

Customers brought in chocolate for us at work… since I had calories to spare, I couldn’t help eating a cheeky cadbury.


15/10/16 – Pumped out a squat session today. Was quite a strange day but today has been the most significant day in the whole cut so far. I hit a PR for squat – 180kg but wasn’t full parallel. I would call it for height by just a bit. Also hit sub 80kg for the first time in 4 years which was an amazing feeling. Squats was meant to be for volume but it felt okay today so I tested out my 1RM.

Workout for today:

  1. Lowbar squats – 60kg x8, 80kg x8, 100kg x8, 120kg x8, 140kg x8, 160kg x4, 180kg x1
  2. Anderson squats – 4×8
  3. Seated bicep hammer curls – 4×12/side

Food for today:

Day 45
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
30g  Bulk Nutrients Cookies and Cream protein 23 2 2
Lunch 120g asparagus 2 5 0
200g chicken breast 64 0 7
Snack USANA MySmartFoods Peanut butter protein bar 11 14 7
Heinz caesar chicken can 12 4 8
Cadbury deam chocolate brick 2 15 7
Dinner 280g basa fillet 42 0 11
100g mixed greens salad 1 4 0 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
147g asparagus 3 6 0
104g cherry tomato 1 3 0
50g thousand island dressing 0 11 10
53g low fat cottage cheese 6 3 2
Snack Aussie Bodies Low carb salted caramel bar 17 5 6
TOTAL MACROS 199 104 67
TOTAL CALORIES 796 416 603
TOTAL DAY CALORIES 1815

16/10/16 – Uni is starting to pick up and I’m going crazy from all of the stress from assignments. No training today besides 100 pushups at home.

Food for today:

Day 46
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
30g  Bulk Nutrients Cookies and Cream protein 23 2 2
Snack USANA MySmartFoods Peanut butter protein bar 11 14 7
Lunch 300g mashed golden sweet potato 3 54 0
200g grilled chicken breast 64 0 7
Dinner 250g turkey mince meatballs 45 4 11 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
100g mixed greens salad 1 4 0
120g cherry tomatoes 1 4 0
50g low fat cottage cheese 6 3 2
50g low fat balsamic vinegar 0 6 0
Snack John West tuna and tangy jalapenos can 17 1 11
TOTAL MACROS 186 124 47
TOTAL CALORIES 744 496 423
TOTAL DAY CALORIES 1663

17/10/16 – Finished some assignments and got into the gym today and weighed in at my lightest ever! 79.1kg!! Woop woop. Feeling super light and on the ball.

Pumped out a chest session today which felt amazing (Have to beat the monday chestdayers if you know what I mean).

Workout for today:

  1. Bench dropset superset – warm up on 60kg – working sets – 8x5kg plates/side x4 + decline pushups x4, 7plates x6 + decline pushups x6, 6plates x8 + decline pushups x8, 5plates x10 + decline pushups x10, 4plates x12+incline pushups x12, 3plates x14+incline pushups x14, 2plates x16+incline pushups x16, 1plate x18+incline pushups x18, plain bar x20+normal pushups x20.
  2. Tricep pressdown 4×12
  3. Rotating hammer curls 4×12
  4. Abs 4×12

Pushed my chest to the limit with a super fat pump which felt amazing! Can’t wait to get back into training chest seriously. Dreaming of the 140 bench :’)

Food for the day:

Day 47
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 Peanut butter protein bar 11 14 7
Balance Ultra Ripped protein shake 30 2 3
Lunch 300g golden sweet potato mash 3 54 0
250g turkey mince 45 4 11
Dinner 100g mixed greens salad 1 4 0
55g raw red onion 0 5 0
100g cherry tomato 1 3 0
50g no fat italian dressing 0 5 0
50g mushroom 2 0 0
2 cloves garlic 0 2 0 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
200g alternative meat co zesty lime and chilli “chicken” 40 28 14
Snack Fandangles bubblegum flavour 1 14 3
TOTAL MACROS 172 169 47
TOTAL CALORIES 688 676 423
TOTAL DAY CALORIES 1787

18/10/16 – No training today as I’m back to busy busy uni 😥

Food for today:

Day 48
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 Peanut butter protein bar 11 14 7
Lunch 180g crocodile green curry 28 10 14
1 sunrice instant brown rice cup 4 36 5
4g parmesan cheese powder 1 0 1
Snack Balance Ultra Ripped protein shake 30 2 3
Strawberry protein revival 30 28 2
Dinner 100g mixed greens salad 1 4 0
270g basa fillet 41 0 11
50g mushroom 2 0 0 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
50g low fat cottage cheese 6 3 1
100g cherry tomato 1 3 0
50g no fat balsamic vinegar 0 6 0
Snack Fandangles bubblegum flavour 1 14 3
TOTAL MACROS 194 154 56
TOTAL CALORIES 776 616 504
TOTAL DAY CALORIES 1896

19/10/16 – Final day of week 7!! This week’s been quite good with the calories so weight has maintained at roughly 79-80kg. Quite happy with that. No training today due to uni commitments so only weight was taken and photos were taken. Weighed back in at 80.3kg today but looking the best ever I’ve looked! Super proud of myself 🙂

Food for today:

Day 49
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 Peanut butter protein bar 11 14 7
Lunch 330g golden sweet potato mash 4 57 0
137g cooked satay chicken 44 0 10
2x mini muffins 2 16 2
Snack Cadbury dairy milk chocolate brick 2 15 7
Dinner 170g crocodile green curry 27 9 13
1 sunrice instant brown rice cup 4 36 5 USANA ESSENTIALS + BiOmega +Procosamine + Poly C
4g parmesan cheese powder 1 0 1
30g mushroom 1 0 0
50g low fat cottage cheese 6 3 1
150g satay chicken breast 48 5 10
TOTAL MACROS 188 189 65
TOTAL CALORIES 752 756 585
TOTAL DAY CALORIES 2093
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