Before (BF - 16%)
Before (BF - 16%)
After (BF - 11%)
Monday, March 19, 2012
Monday, March 5, 2012
Day 21 of 21
Workout
warm up: 4 minutes of jump rope
wod: with a partner complete for time
2000m row
100 wall balls
150 situps
Food: whatever the fuck I wanted
warm up: 4 minutes of jump rope
wod: with a partner complete for time
2000m row
100 wall balls
150 situps
Food: whatever the fuck I wanted
Friday, March 2, 2012
Day 20 (Strength training)
The workout
Its down to the last bit so I decided to do some lifting. My gym has very limited equipment so I mostly focus on upper body strength training.
6 sets - bicep curls (1 super set) (peak @ 45)
6 sets - lat rows (peak @ 140)
3 sets - lat press (peak @ 140)
6 sets - chest press (peak @ 130)
3 sets - tricep extensions
Food
7 am - banana
9 am - protein smoothie with banana and blueberries
11. am - 1 roti with 2 egg omelette
12.40 - 3 roties with eggplant and 1 greek yogurt
2.30 - 2 scoop casein
6.00 - 3 chicken samosas + 3 biscottis
9.00 pm - 2 rotis + 2 cup rice + palak paneer + turkey keema + chicken curry + 2 rasmalais
Its down to the last bit so I decided to do some lifting. My gym has very limited equipment so I mostly focus on upper body strength training.
6 sets - bicep curls (1 super set) (peak @ 45)
6 sets - lat rows (peak @ 140)
3 sets - lat press (peak @ 140)
6 sets - chest press (peak @ 130)
3 sets - tricep extensions
Food
7 am - banana
9 am - protein smoothie with banana and blueberries
11. am - 1 roti with 2 egg omelette
12.40 - 3 roties with eggplant and 1 greek yogurt
2.30 - 2 scoop casein
6.00 - 3 chicken samosas + 3 biscottis
9.00 pm - 2 rotis + 2 cup rice + palak paneer + turkey keema + chicken curry + 2 rasmalais
Thursday, March 1, 2012
Day 19 - Crossfit
the workout
750m row and light warmup followed by
20 Thrusters @ 75lbs
2 rope climbs
30 lunge steps
3 rounds in 18.14
the food
8.30 am - protein smoothie (2 scoops whey + water + apple juice and blueberries)
10 am - 1 wheat roti with 2 egg omelette
11.30 am - 2 wheat roti with chicken curry
2.00 pm - fage greek yogurt
4.00 pm - planters peanuts + and nature valley, oats and dark chocolate.
0.00 pm - 2.5 rotis with turkey keema
750m row and light warmup followed by
20 Thrusters @ 75lbs
2 rope climbs
30 lunge steps
3 rounds in 18.14
the food
8.30 am - protein smoothie (2 scoops whey + water + apple juice and blueberries)
10 am - 1 wheat roti with 2 egg omelette
11.30 am - 2 wheat roti with chicken curry
2.00 pm - fage greek yogurt
4.00 pm - planters peanuts + and nature valley, oats and dark chocolate.
0.00 pm - 2.5 rotis with turkey keema
Wednesday, February 29, 2012
Day 18 - Crossfit
4 more days to go!!!
Workout
Strict Press 4X5 @ 75lbs
Run 400m
12 Pushups
20 Air Squats
30 Double Unders
total: 2,133
carbs: 241
fats: 73
protein: 139
Workout
Strict Press 4X5 @ 75lbs
Run 400m
12 Pushups
20 Air Squats
30 Double Unders
(4 rounds) + 400m run
Food
breakfast - protein smoothie with apple
snack - pasta
lunch - thai cashew chicken with brown rice and pad thai
snack - pad thai leftover
dinner - 2 rotis with chicken curry
late night - casein
snack - pad thai leftover
dinner - 2 rotis with chicken curry
late night - casein
total: 2,133
carbs: 241
fats: 73
protein: 139
Tuesday, February 28, 2012
Day 17 - cardio
Workout
45 minute elliptical cardio
Food
Omelette with 2 slices wheat bread + banana
lunch - chicken salad
snack - 1 banana
dinner - tofu and veggies
45 minute elliptical cardio
Food
Omelette with 2 slices wheat bread + banana
lunch - chicken salad
snack - 1 banana
dinner - tofu and veggies
Day 16 (Strength Training)
Workout - Upper body weight training at the gym downstairs.
Food -
Breakfast - protein shake
lunch - 3 egg omelette
snack - 2 scoop casein
dinner - chicken salad + 0.5 cup rice
late night - chicken wings
Food -
Breakfast - protein shake
lunch - 3 egg omelette
snack - 2 scoop casein
dinner - chicken salad + 0.5 cup rice
late night - chicken wings
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