12 week fat loss cut – End of week 2 & 3

Well, I’ve been a little quite on this section of my blog for the past 2 weeks… why? Well at the end of Week 2 I got hit with a nice dose of food poisoning – Salmonella specifically. It would appear that i did not quite cook one of my chicken breasts properly :S This took me right out of the picture and bed ridden, well toilet ridden, for 5 straight days. Hands down, the worst experience i have faced when it comes to being ill since my case of flu back in 2007 – i mean proper flu, not man flu lol

So, to sum up, the diet went out the window for all those 5 days, and I have only just got back onto it. So i cant give you a report on my performance of weeks 2 and 3 due to this interruption  However I can, once again, confirm that i am now holding a good amount of water AGAIN! My bloody body and its ability to hold water is beyond a joke i tell you – see at the bottom of this blog for visual proof….

Some people are just naturally susceptible do it, I am one of those people – the fact i’ve eaten crap for the last 4 days also hasnt helped…. hello Mr Salt!

Anyway – onwards and upwards

So whats my plan for week 4 diet? Well, i’m dropping my calories a little. Although i’m carrying water, i know i have dropped some fat – the food poisoning helped that too – so my baseline body weight is lower than it has been, however, i’m not 100% sure yet due to the water. Hopefully i can get rid of this by the end of the week.

Weeks 4 Diet Plan

Target daily macro split: –

  • Carbs = 300g
  • Protein = 240g
  • Fat = 60g
  • Fibre = 40g
  • Total Calories = 2,700

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.

NORMAL CARB DAY

  • Meal 1
    • 60g Porridge
    • 35g Blueberries
    • 50g Banana
    • 3 egg white
    • 2 egg whole
    • 30g Flaxseed powder
      • Meal 1 macros
        • Carbs = 53.51g
        • Protein = 43.05g
        • Fat = 26.83g
        • Fibre = 15.16g
        • Total Calories = 640.15
  • Meal 2
    • 1 pink lady apple
    • 4 omega3
    • 150g pinapple cottage cheese
      • Meal 2 macros
        • Carbs = 37.15g
        • Protein = 14.2g
        • Fat = 6.75g
        • Fibre = 5.3g
        • Total Calories = 253.7
  • Meal 3
    • 200g broccoli
    • 100g cherry Tomatoes
    • 100g spinach raw
    • 100g Chicken
    • Chilli powder
    • 4 Omega3
      • Meal 3 macros
        • Carbs = 26.9g
        • Protein = 33.2g
        • Fat = 5.8g
        • Fibre = 10g
        • Total Calories = 291.45
  • Meal 4 – PRE WORKOUT
    • 300g sweet potato
    • 100g broccoli
    • 100g Chicken
    • 4 omega3
    • 10g BCAA
      • Meal 4 macros
        • Carbs = 67g
        • Protein = 36g
        • Fat = 5.8g
        • Fibre = 12g
        • Total Calories = 466.20
  • Meal 5 – POST WORKOUT
    • 10g BCAA
    • 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
    • 100g cooked brown rice
    • 100g Chicken
    • 100g pineapple
      • Meal 5 macros
        • Carbs = 115.1g
        • Protein = 70.6g
        • Fat = 6.5g
        • Fibre = 3.9g
        • Total Calories = 802
  • Meal 6 – 30mins before bed
    • 2 scoops casien (60g)
    • 4 omega3
      • Meal 6 macros
        • Carbs = 2.6g
        • Protein = 43.3g
        • Fat = 6.9g
        • Fibre = 0g
        • Total Calories = 244.2

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

  • Carbs = 302.26g
  • Protein = 240.35g
  • Fat = 58.58g
  • Fibre = 46.36g
  • Total Calories = 2,697.7

So the above diet is for Monday, Tuesday, Wednesday, Thursday, Friday and Sunday. The below REFEED day is for Saturday.

REFEED DAY

Target macro split for REFEED: –

  • Carbs = 470g
  • Protein = 210g
  • Fat = 55g
  • Fibre = 50g
  • Total Calories = 3215
  • Meal 1
    • 100g Porridge
    • 60g Blueberries
    • 4 egg white
    • 1 egg whole
    • 30g Flaxseed powder
      • Meal 1 macros
        • Carbs = 69.51g
        • Protein = 40.2g
        • Fat = 25.23g
        • Fibre = 17.76g
        • Total Calories = 687.7
  • Meal 2
    • 1 pink lady apple
    • 150g pinapple cottage cheese
    • 6 Caramel Crackajacks
    • 250g Banana
      • Meal 2 macros
        • Carbs = 162.45g
        • Protein = 20.9g
        • Fat = 3.75g
        • Fibre = 14g
        • Total Calories = 739
  • Meal 3
    • 300g broccoli
    • 200g cherry Tomatoes
    • 100g spinach raw
    • 100g Chicken
    • Chilli powder
      • Meal 3 macros
        • Carbs = 37.9g
        • Protein = 36.2g
        • Fat = 1g
        • Fibre = 14g
        • Total Calories = 301.25
  • Meal 4 – PRE WORKOUT
    • 500g sweet potato
    • 150g broccoli
    • 100g Chicken
    • 4 omega3
      • Meal 4 macros
        • Carbs = 110.5
        • Protein = 36g
        • Fat = 5.8g
        • Fibre = 19.5g
        • Total Calories = 635.7
  • Meal 5 – POST WORKOUT
    • 225g cooked brown rice
    • 100g Chicken
    • 200g pineapple
      • Meal 5 macros
        • Carbs = 83.83g
        • Protein = 33.1g
        • Fat = 5.725g
        • Fibre = 7.175g
        • Total Calories = 512
  • Meal 6 – 30mins before bed
    • 2 scoops casien (60g)
    • 10 bbq roasted almonds
    • 4 omega3
      • Meal 6 macros
        • Carbs = 3.55g
        • Protein = 45.27g
        • Fat = 12.33g
        • Fibre = 0.98g
        • Total Calories = 306.7

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

  • Carbs = 467.73g
  • Protein = 211.67g
  • Fat = 53.835g
  • Fibre = 73.415g
  • Total Calories = 3182.35

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….

week 4 diet plan

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

So what is my workout routine for this week?

Week 4 workout plan

  • 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 LEGS & SHOULDERS
        • 50, 40, 30, 20, 10
          Squats
          superset
          Arnie Press
        • 10, 20, 30, 40, 50
          Close stance squats
          superset
          Side lat raises
  • Tuesday
    • 6am
    • 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)
  • Wednesday
    • 6am
      • HIIT – Sledgehammer tyre slams
        • 30 mins
          • 1 min hitting tyre
            x
          • 1 min rest
    • 6pm
      • REST
  • Thursday
    • 6am
      • REST
    • 6pm
      • REST
  • Friday
    • 6am
      • HIIT – Sledgehammer tyre slams
        • 30 mins
          • 1 min hitting tyre
            x
          • 1 min rest
    • 6pm
      • DTP BICEPS & TRICEPS
        • 50, 40, 30, 20, 10
          Bicep – Cable rope pulls (twist at end)
          superset
          Tricep – Cable pull downs WIDE
        • 10, 20, 30, 40, 50
          Bicep – Dumbbell  curls
          superset
          Tricep – Cable pull downs CLOSE
  • Saturday
    • 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 ABS & CALFS
        • 50, 40, 30, 20, 10
          Standing calf raises
          superset
          Oblique crunches
        • 10, 20, 30, 40, 50
          Standing calf raises
          superset
          Cunches
  • Sunday
    • 6am
      • REST
    • 6pm
      • 300 WORKOUT
        • Wide grip Pullups – 25 reps
          60kg Deadlift – 50 reps
          Pushups – 50 reps
          Body-Weight Squat Jumps – 50 reps
          60kg floor wipers – 50 reps
          18kg Dumbbell Push Press – 50 reps
          Wide grip Pullups – 25 reps

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….

week 4 workout plan

The eagle eyes amongst you will notice that i have got Wednesday evening as REST and also the whole of thursday as REST….. why? Admittedly this is unusual for me. I wouldn’t normally have THAT much rest mid week. However, life/work obligations mean i am unable to train on those days. Got to fly abroad. THIS IS WHY i plan my week, so that i can take such life events into account and work around them.

So thats it for week 4. This week is all about getting rid of this bloody water weight, AGAIN, and some more fat loss – hopefully hit the 2lb mark. Will be hard to tell, as my weight will plummet this week as the water falls out, but the calories in v calories out are pretty perfect to assume i’ll hit 2lbs of body fat.

Talking of weight loss – this week i purchased Withings’ – The Wi-Fi Body Scale. I used one of these a few years back (which you’ll see in a moment) but it broke. However, i’ve brought another one so this should visually show you my daily weight fluctuations. Here is a screenshot of the current progress – including this morning and yesterday. I’ll post my daily weight on my twitter account and post the week comparisons in my next weeks blog!

weight graph

Just to put the water weight into perspective by the way; the last blog post –12 week fat loss cut – End of week 1 – showed me going from 16stone 6lbs (104.3kg) down to 15stone 10lbs (99.7kg) in just a week. As you can see from the above i’ve gone up to 15stone 13lbs (101.3kg). It’s important for people reading this to note that water weight can have a HUGE impact on your scales and mental state when dieting. To learn more about the effects of water weight on your diet, check out my blog on water weight when dieting.

Learn how water weight effects your body and DONT LET IT ruin your mental state!

But how do i know i havent just put on fat rather than water weight? Well, its a good question. 2 reasons…

  1. I know my body well enough by now, through my dieting cycles, to know how it reacts to certain foods.
  2. You just dont put THAT MUCH fat on THAT quickly. We are talking about weight fluctuations of 10lbs in 7 days – the body doesn’t store fat that quickly!

So, by the end of the week I’d like to see this back down to the 98kg bracket… we’ll see.

Over and out for this week peeps….

 

 

 

 

 

 

 

 

 

 

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