Saturday 10 May 2014

4 Days of Fat Burning


As mentioned towards the end of my last post I have been eating way too many carbs over the last couple of days, so I need another purge. This time I will do a strict 4 day diet with minimal carbs and plenty of light cardio in order to get back under 96.0kg.

We have another excursion to the coast planned for 24/05 so I really need to knuckle down and push for sub 95.0kg before I go out on another 48 hour binge.


11/05

88.1kg / Bodyfat 27.3%


Morning routine : triceps - 30 minutes heavy bag / 5 * tricep extensions / 5 * overhead rope tricep extensions / 5 * tricep rope extensions / 5 * leaning tricep presses / 5 minutes gloveless savage bag attack / 15 minutes sauna.

Evening routine : 70 minutes bike

I didn't train yesterday and ate too much, including some bread, chocolate and lots of cereal. Therefore my weight and bodyfat percentage crept up again. So now it's four days of intense diet and exercise to get down to below 96.0kg by 15/05.


10:00: protein shake
14:00: boiled chicken & 2 egg whites
17:15: boiled chicken & 2 egg whites
21:45: tuna & broccoli




12/05

87.2kg / Bodyfat 26.8%

Morning routine : back & biceps - 20 minutes rowing including 5 * 30 second sprints / 4 * wide grip chins legs tucked / 4 * reverse grip chins legs tucked / 4 * hanging downward grip transfers / 2 * hanging upward grip transfers / 4 * barbell curls / 10 minutes rowing / 4* hangs / 30 minutes sauna.

Daytime routine : 21 minutes bike

Evening routine : 30 minutes bike


00:00: protein shake & cereal
04:00: cereal
06:30: protein shake
09:00: protein shake
13:00: boiled chicken & 2 egg whites
16:00: tuna & broccoli
19:45: tuna & broccoli & 2 egg whites & 1 cracker
22:30: protein shake





13/05

86.7kg / Bodyfat 25.9%


Morning routine : calves & hamstrings - 20 minutes rowing @ 10 cals per min / 12* calf raises / 4 * bent over hamstring stretches / 6 * lying hamstring curls / 10 minutes rowing @ 10 cals per min / 20 minutes sauna.

Daytime press-ups : 100


04:00: protein shake
09:30: protein shake
13:00: boiled chicken & 2 egg whites
16:45: protein shake
20:00: tuna & 2 egg whites
23:00: protein shake




14/05


Morning routine : quads - 10 minutes bike / 4* smith machine squats (max 65kg) / 4 * lunges / 6 * leg extensions / 10 minutes bike including 3 * out of seats / 20 minutes sauna.

Daytime press-ups : 140

09:30: protein shake
11:45: tuna & 1 egg white
15:15: tuna &2 egg whites & small roast spud
19:00: protein shake & 1 banana
21:45: boiled chicken & 2 egg whites & 1 cracker
23:30: protein shake & 2 scoops of porridge




15/05

85.9kg / Bodyfat 26.0%

Morning routine : back & abs - 30 minutes heavy bag / 6 * 6 reps reverese grip chins / 4 * lying leg raises / 4 * full crunches / 4 * hanging leg raises / 4 * stright leg raises / 35 minutes sauna.

Daytime press-ups : 160


So I'm back under 86.0kg and now aiming to go sub 85.0kg before 24/05 as we're probably off to the coast for another beer and food binge on 25/05.

It's 10:22 and I'm going to attempt to do 300 press-ups today instead of my usual session on the spinning bike as my legs are still fucked. Update: I managed to do 160.


04:00: protein shake
09:00: protein shake
12:30: boiled chicken & 1 small roast potato
15:30: tuna & 1 roast potato
19:00: protein shake & 1 banana
22:00: tuna & 2 slices of toast
23:30: protein shake & 1 banana




16/05

Morning routine : back & calves - 40 minutes heavy bag / 10 * calf raises / 15 minutes sauna (hot blast)

Evening routine : 30 minutes bike


03:00: protein shake & 1 banana
09:30: protein shake
12:30: tuna
15:30: protein shake
19:00: tuna
22:30: protein shake



17/05

85.9kg / Bodyfat 26.1%

Morning routine : chest - 30 minutes heavy bag / 4 * (8 * 60kg) benchpress / 4 * pec deck / 4 * seated benchpress / 20 minutes sauna

Evening routine : 40 minutes bike


I've got to say that 85.0kg is proving to be a fucking hard nut to crack! OK I had some cereal during the night, which is not ideal, but apart from that I'm pretty much eating fuck all. I had a good workout this morning so I'm going to be ultra strict on the diet over the next 24 hours, absolutely no carbs at all, in order to get well below 85.0kg by 24/05 as the beerfest has been booked for next weekend, so no doubt I'll put on a few pounds.

All that I can think about at the moment is a big motherfucker burger. Something like this ...




Luckily there are at least 2 places in Ramsgate that serve-up similar burgers, albeit on a smaller scale. The Royal, which overlooks the marina, offers a 1/4lb burger with bacon, a fried egg, salad and relish, along with a lovely plate of fries. There is also a late night burger place on the high street which offers equally tasty flame grilled burgers.

Fuck this is torture!


02:00: protein shake & cereal
05:00: protein shake & cereal
08:30: protein shake
12:00: boiled chicken
15:30: boiled chicken
18:30: protein shake
21:30: tuna






18/05

84.9kg / Bodyfat 25.5%

02:00: protein shake & cereal
05:00: cereal


I tried SO hard yesterday but when I wokeup in the night I just headed straight for the cereal box. i think that I just need to chuck the rest of the cereal in the bin ... that should do the trick! I also had some lovely cramp in the calves during the night, obviously due to my calf workout on 16/05 and my well balaned diet.

I'm not training today, as I have a zillion other things to do, so I'll take some time later to re-assess where I'm going over the next few days.






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