Really busy.

Diet has been fine so far though had a few fall backs with some cookies today. Gym is on halt as i have a lot of things going on. my fault cos i have bad time management. Hoping to go tomm no matter what. WIll get back to posting routines asap. Am building a portfolio site not so a lot of brain damage.

too busy.

Yesterday was a really tight day, hence i did not update. But here is yesterdays update.

Workout:

Tabata on punching bag. link

Meal Plan:

Meal 1 – 5 egg whites + 1/2 yolk scrambled with spinach and 3 tbsp rolled oats

Meal 2 – 1 scoop whey

Meal 3 – Brown Rice + 1 can tuna in brine. (and some veges from a vegetarian health food shop)

Meal 4 – 1 scoop whey

Meal 5 – with meal 6.

Meal 6 – Homemade chicken breast patty with cottage cheese.

over slept!!!

gotta break this habit of over sleeping damn it! screwed everything up. Could not go to the gym as my membership is only till 4pm (off peak membership). but am not gonna make that an excuse so i will be doing some body weight exercises.

Workout:

Prisoner Squats -  5 sets, Reps – 8, 10, 12, 14, 14 (20 secs rest between sets)

Push Ups – 3 Sets, Reps – 8, 10, 12 and then i died. (30 secs rest between sets)

Mountain Climbers – 3 Sets – 30 secs followed by one minute rest and repeat.

Meal Plan:

Meal 1 – 5 egg whites + 1/2 yolk scrambled with 1 tbsp cottage cheese and 3 tbsp rolled oats

Meal 2 – 1 scoop whey

Meal 3 – Brown Rice + Chicken Curry (mostly white meat and a couple of liver pieces)

Meal 4 – 1 scoop whey

Meal 5 – Subway Teriyaki on a wrap. removed most of the excess wrap.

Meal 6 – 2 tbsp cottage cheese.

sunday.

Woke up late so started the day with lunch, but am still gonna try the 6 meal plan today. And going for a light jog in the night.

Workout:

Jog in the park

Meal Plan:

Meal 1 – Brown Rice + Chicken Curry (Breast Meat) + Salad (Broccoli,Asparagus and Avocado)

Meal 2 – 1 scoop whey

Meal 3 – Brown Rice + Sauteed Tuna + Salad ( as above )

Meal 4 – 1 scoop whey

Meal 5 – had with meal 5.

Meal 6 – 2 egg whites scrambles with 2 spoons cottage cheese.

tabata

Today was hectic but kept to the program. 80% at least. Started the day with the tabata* workout on my punching bag. i do this upon waking up with 1/2 a scoop of whey before starting.

i have designed a program for myself which i hope to stick to forever. It’s a little intense as i have some workout to do everyday but i have tried to break it so i don’t burn out.

Monday : Weights with cardio in between

Tuesday : Tabata routine on my punching bag.

Wednesday : Weights with cardio inbetween

Thursday : Tabata routine on my punching bag.

Friday : Weights with cardio inbetween

Saturday : Tabata routine on my punching bag.

Sunday : Light jog in the park.

My cardio is H.I.I.T. ( High Intensity Interval Training ) I’ll elaborate more on this next week. I am going to follow this routine for this week and see how my body can handle it. But of course i am not going to jump into it head on, I’ll be gradually increasing my level . even my weights have to drop back to bare basics as i am not gonna risk injury by starting with my last recorded rep weight.

*What is Tabata ?

Tabata is a very basic routine that you can do with any exercise (cardio or weights). I’ll use sparring with a bag as example.

Hit the bag as hard and fast as you can for 20 seconds.

Rest for 10 seconds ( jump around or light movements but try not to keep still )

Repeat this 8 times for a total of 4 minutes. You are done! But warm and cool down for 5 mins. So your total workout time is just 15 minutes. Sounds short but its taxing. Sprinting works well for this too.  For more on Tabata.

Alright to my meal log.

1/2 scoop whey before Tabata

Meal 1 – Break fast – 5 egg white + 1 egg yolk + 3 tablespoons Rolled oats.

Meal 2 – 1 scoop whey

Meal 3 – Brown Rice and Chicken Breast ( chopped and stir fried lightly with indian spices )

Meal 4 – 1 scoop whey

Meal 5 – Some chicken from meal 3.

Meal 6 – 2 table spoons of cottage cheese

Forgot my veggies today! argh! Ok i am out but i’ll leave with a video that can motivate a dead guy to start working out.

new day new blog old life

Ok this is my personal blog that gonna be about my workouts and diet. by diet i don’t mean some lame low intake shit that i am gonna do for 3 weeks then go back to eating crap. my life is reversed! after serving NS and losing nearly 60 kgs i was on track  eating 6 meals a day and worked out good. but after school started i had not time to keep up with the meals and stuff though i did hit them weights regularly. i piled back 30 kgs in 3 years.

so now since i am done with school am going to go back to my usual life of 6 meals a day.

i’ll post my daily meals and workouts here. or as often as i can. but am gonna try for daily.

ill also be posting recipes of the stuff i cook and some nice RELEVANT videos i come across.

Today is Friday and am gonna start with my 6 meal plan.

Badly wanted to hit the gym but the past few late nights caught up and i slept longer today. Will start my gym routines on Monday!

Meal 1 – Break fast – 5 egg white + 1 egg yolk + chopped spinach scrambled. and 3 Tablespoons rolled oats.

Meal 2 – 1 scoop whey

Meal 3 – Home made chicken breast patty with wholewheat pita bread

Meal 4 – 1 scoop whey

Meal 5 – Left overs from meal 3

Meal 6 – 2 table spoons of cottage cheese