Monday, March 19, 2012

Before And After Results


Before (BF - 16%)
                                                                             After (BF - 11%)

Before (BF - 16%)

After (BF - 11%)


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


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




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