12 week fat loss cut – before I start

Right, well i have spent the last 4 hours defining the first weeks diet and workout plan.

The fat loss diet for week 1

So, first of all, its important to note a few things. This diet is for ME and MY body and MY workout plan. This WILL NOT be relevant to you, so please no not copy it. Unless you are my height, my weight, a male, and workout as hard/often as i do, you WILL NOT see the benefits of this plan. However, if you are looking for a bespoke plan for you and your goals, please get in contact with me – Daniel Wheeler fat loss services

Below you will see what my diet is for week 1. This diet will change week by week as my progression gets further and further into the 12 week plan.

Target daily macro split: –

  • Carbs = 330g
  • Protein = 240g
  • Fat = 60g
  • Fibre = 40g
  • Total Calories = 2,790

The above macro is the target that i am aiming for, and this diet pretty much gets there to the gram!

The weeks diet is split into 6 days of “normal carbs” with 1 day of the week being a REFEED carb day where the carbs are increased. The purpose of this is to spike insulin levels within the body which ultimately promotes fat loss due to various scientific/biological reasons.

Week 1 diet – NORMAL CARB DAY

  • Meal 1
    • 65g Porridge
    • 40g Blueberries
    • 100g Banana
    • 4 egg white
    • 1 egg whole
      • Meal 1 macros
        • Carbs = 67.6g
        • Protein = 35.55g
        • Fat = 10.525g
        • Fibre = 9.65g
        • Total Calories = 515.1
  • Meal 2
    • 1 pink lady apple
    • 10 bbq roasted almonds
    • 2 omega3
    • 150g pinapple cottage cheese
      • Meal 2 macros
        • Carbs = 38.1g
        • Protein = 16.17g
        • Fat = 10.38g
        • Fibre = 6.28g
        • Total Calories = 300.06
  • Meal 3
    • 200g broccoli
    • 100g cherry Tomatoes
    • 100g spinach raw
    • 120g Chicken
    • 10ml rapeseed oil
    • Chilli powder
      • Meal 3 macros
        • Carbs = 26.9g
        • Protein = 37.8g
        • Fat = 10.4g
        • Fibre = 10g
        • Total Calories = 353.75
  • Meal 4 – PRE WORKOUT
    • 300g sweet potato
    • 100g broccoli
    • 120g Chicken
    • 10 bbq roasted almonds
    • 2 omega3
      • Meal 4 macros
        • Carbs = 67.95g
        • Protein = 42.57g
        • Fat = 9.63g
        • Fibre = 12.98g
        • Total Calories = 534.56
  • Meal 5 – POST WORKOUT
    • Post workout shake – 2 scoops whey (50g)
    • Post workout shake -1 scoop dextrose (50g)
      • The shake is mixed together and taken immediately after workout. The below meal is consumed within 30mins of leaving the gym
    • 125g cooked brown rice
    • 120g Chicken
    • 100g pineapple
      • Meal 5 macros
        • Carbs = 121.525g
        • Protein = 76.1g
        • Fat = 7.225g
        • Fibre = 4.475g
        • Total Calories = 858
  • Meal 6 – 30mins before bed
    • 2 scoops casien (60g)
    • 10 BBQ roasted almonds
    • 2 omega3
      • Meal 6 macros
        • Carbs = 3.55g
        • Protein = 45.27g
        • Fat = 10.53g
        • Fibre = 0.98g
        • Total Calories = 290.56
As mentioned above, the diet is as close to hitting my target as possible. The actual macro split is: – 
  • Carbs = 325.63g
  • Protein = 253.5g
  • Fat = 58.7g
  • Fibre = 44.4g
  • Total Calories = 2851
So the above diet is for Monday, Tuesday, Wednesday, Thursday, Friday and Sunday. The below REFEED day is for Saturday.

Week 1 diet – REFEED DAY

Target macro split for REFEED: –

  • Carbs = 500g
  • Protein = 210g
  • Fat = 55g
  • Fibre = 50g
  • Total Calories = 3305
  • Meal 1
    • 125g Porridge
    • 60g Blueberries
    • 4 egg white
    • 1 egg whole
      • Meal 1 macros
        • Carbs = 83.4g
        • Protein = 36.35g
        • Fat = 15.625g
        • Fibre = 12.45g
        • Total Calories = 646.7
  • Meal 2
    • 1 pink lady apple
    • 2 omega3
    • 150g pinapple cottage cheese
    • 6 Caramel Crackajacks
    • 250g Banana
      • Meal 2 macros
        • Carbs = 162.45g
        • Protein = 20.9g
        • Fat = 6.75g
        • Fibre = 14g
        • Total Calories = 766.06
  • Meal 3
    • 300g broccoli
    • 200g cherry Tomatoes
    • 100g spinach raw
    • 120g Chicken
    • 10ml rapeseed oil
    • Chilli powder
      • Meal 3 macros
        • Carbs = 37.9g
        • Protein = 40.8g
        • Fat = 10.4g
        • Fibre = 14g
        • Total Calories = 405.75
  • Meal 4 – PRE WORKOUT
    • 500g sweet potato
    • 150g broccoli
    • 120g Chicken
    • 2 omega3
      • Meal 4 macros
        • Carbs = 110.5
        • Protein = 40.6g
        • Fat = 4.2g
        • Fibre = 19.75g
        • Total Calories = 614.56
  • Meal 5 – POST WORKOUT
    • 250g cooked brown rice
    • 120g Chicken
    • 200g pineapple
      • Meal 5 macros
        • Carbs = 90.25g
        • Protein = 38.6g
        • Fat = 6.45g
        • Fibre = 7.75g
        • Total Calories = 568
  • Meal 6 – 30mins before bed
    • 2 scoops casien (60g)
    • 10 bbq roasted almonds
    • 2 omega3
      • Meal 6 macros
        • Carbs = 3.55g
        • Protein = 45.27g
        • Fat = 10.53g
        • Fibre = 0.98g
        • Total Calories = 290.56

As mentioned above, the diet is as close to hitting my target as possible. The actual macro split is: –

  • Carbs = 488.05g
  • Protein = 222.52g
  • Fat = 53.955g
  • Fibre = 68.68g
  • Total Calories = 3318.63

If you are interested into the level of detail that went into creating this plan, here is a screenshot of my plan document – calculating to the GRAM what i will be eating….

macro nutrient plan

This is the same level of details that i put into my client plans by the way…. see here for more details

So thats the first weeks diet plan. I will stick with this food plan for AT LEAST 2 weeks and see how the weight loss progresses. However, the quantities may well change in the first 2 weeks – we’ll see how it goes.

At the moment, i am holding on to A LOT of water weight from my ‘post photoshoot binge‘. So, i’m expecting some drastic weight loss in the first week – however this will purely be water with some fat. 90% of it will be water however.

So whats the workout plan?

So, the diet above is not really worth anything without smashing it in the gym. I’m a big advocate that fat loss is 90% due to the food you eat. However, you still need to burn off the calories and promote muscle gains in the gym. So exercise is very important to a fat loss journey. Personally, i can not go to the gym without destroying each muscle group on the day i have planned too.

Week 1 workout plan

I have already worked out what my exercise plan will be for the next 12 weeks. Each week i will be doing morning cardio 6 times a week, and each evening i will be doing weights 6 times a week. I’m still going to have a days rest in my week, however, it wont be a full day. I’ll have 1 morning off a week from cardio, and 1 evening off a week from weights. Knowing me and my body/recovery rate, this should be fine.

Each week i plan on hitting each muscle group once with the exception of choosing a particular muscle group to hit twice. Week 1 i will hit arms twice, week 2 i will hit chest twice, week 3 i will hit legs twice etc etc.

  • Monday
    • 6am
      • HIIT Sprints – 30 mins
        • 15mins
          TREADMILL – 30 second max sprint x 30 second rest
        • 15mins
          CROSS TRAINER – 20 seconds max x 40 seconds rest
    • 6pm
      • DTP BICEPS & TRICEPS
        • 50, 40, 30, 20, 10
          Bicep – wide grip barbel
          superset
          Tricep – scull crushers
        • 10, 20, 30, 40, 50
          Bicep – close grip barbel
          superset
          Tricep – close grip chest press
  • Tuesday
    • 6am
      • Low Intensity – 1 Hour
        • TREADMILL – 30 mins fast walking – 125bpm
        • CROSS TRAINER – 30 mins 125bpm
    • 6pm
      • DTP CALFS & FOREARMS
        • 50, 40, 30, 20, 10
          Standing calf raises
          superset
          Forearm twists
        • 10, 20, 30, 40, 50
          Standing calf raises
          superset
          Seated forearm curls
  • Wednesday
    • 6am
    • 6pm
      • HIIT Sprints – 30 mins
        • 15mins
          TREADMILL – 30 second max sprint x 30 second rest
        • 15mins
          CROSS TRAINER – 20 seconds max x 40 seconds rest
  • Thursday
    • 6am
      • HIIT Sprints
        • 15mins
          ROWING MACHINE – 1 min MAX x 1 min rest
        • 15mins
          TREADMILL – 30 second max sprint x 30 second rest
    • 6pm
      • DTP CHEST & BACK
        • 50, 40, 30, 20, 10
          Incline Dumbbell press (last 30,20,10 – incline flys)
          superset
          Bent over rows
        • 10, 20, 30, 40, 50
          Incline Dumbbell press (last 30,40,50 – incline flys)
          superset
          Lat pull down (last 30,40,50 2 second pause for each contraction)
  • Friday
    • 6am
      • Low Intensity – 1 Hour
        • TREADMILL – 30 mins fast walking – 125bpm
        • CROSS TRAINER – 30 mins 125bpm
    • 6pm
      • DTP LEGS & SHOULDERS
        • 50, 40, 30, 20, 10
          Squats
          superset
          Arnie Press
        • 10, 20, 30, 40, 50
          Close stance squats
          superset
          Side lat raises
  • Saturday
    • 6am
      • REST
    • 6pm
      • DTP ABS
        • 50, 40, 30, 20, 10
          Crunches
          superset
          Oblique crunches
        • 10, 20, 30, 40, 50
          Crunches
          superset
          Twist crunches
  • Sunday
    • 6am
      • HIIT Sprints – 30 mins
        • 15mins
          TREADMILL – 30 second max sprint x 30 second rest
        • 15mins
          CROSS TRAINER – 20 seconds max x 40 seconds rest
    • 6pm
      • DTP BICEPS & TRICEPS
        • 50, 40, 30, 20, 10
          Bicep – Dumbbell  curls
          superset
          Tricep – Cable pull downs WIDE
        • 10, 20, 30, 40, 50
          Bicep – Dumbbell  curls
          superset
          Tricep – Cable pull downs CLOSE

Again, if you are interested in the level of detail i went into to prepare such a plan, here is a screenshot of my plan document….workout plan document

So, as you can see… a pretty intensive week a head. Each body part is going to get abused, also as the cardio is mainly HIIT, I’ll be turning myself into a a fat burning furness.

The other thing to note is that i will NOT be taking ANY pre-workout stimulant drinks/powders. Personally, they are pointless and just marketing gimmicks! They only give you a caffeine buzz and if you dont have the mental push in the gym to already hit your own limits, then you need to start asking yourself some serious questions, rather than spending hundreds of pounds on, what is essentially, a strong cup of coffee.

Failing to prepare is like preparing to fail

I also have a colour key calendar in front of my desk, so that i always know what my day is going to entale and i can ensure that day by day, week by week, i can check off each fat loss day!

calendar

Stay turned for Monday 3rd September 2012 for the first weeks results.

Know it, Feel it, Life it

 

 

No Comments Yet.

Leave a Reply