Day 6 - 09/01/2021
Rest day - Walk 10km
Lunch 12:00pm - Scrambled eggs (2 whole, 1 white), Chorizo, Spinach, Guacamole (avo, onion, lime juice). Coffee
3pm - Coffee
Dinner 6pm - Grill’d burger: Low carb bun, beef, avo, carrots, mustard, pickle, mayo. Pepsi Max
Went for a walk with the Mrs who wanted to grab something to eat. Went for the healthiest thing I could find in Grill’d. Calorie deficit but need to get in more protein.
Day 7 10/01/2021
Rest day - Walk 7.4km
Breakfast - Scrambled eggs and chives (3 eggs), Coffee
Lunch - Salmon, Tuna, Avo Sushi (Brown Rice)
Snack - Homemade Peanut Butter Protein Balls (Peanut Butter, Protein Powder, Honey, Vanilla Extract)
Dinner - Half Chicken, Salad (cabbage, carrot, celery, onion), Broccoli
Day 8 - 11/01/2021
One week completed.
Weight: 94.60kg (-0.95kg)
Waist (Love handle to love handle): 41 (-1 inch)
Although diet has changed drastically, only lifting weights 3 times a week and no cardio but to have lost nearly a kg is not too bad! Visually not much as changed, but losing an inch on the ol love handles is good motivation.
Walk 3.7km
Breakfast (7:30am): 2 Protein Balls, Coffee
Lunch (12:30pm): Half chicken, salad, banana, Pepsi max
Pre-work (6pm): Monster zero sugar energy drink
Dinner (9pm): Steak, scrambled eggs, spinach, guac.
DB Press - 4 x 10 - 24kg
Incline Flies - 4 x 10 - 14kg
Squats - 1 x 10 - 60kg
3 x 10 - 80kg
Leg curl 4 x 10 - 30kg
T Row - 4 x 10 - 50kg
Standing Lat pushdowns (cables) - 4 x 10 30kg
Seated OHP - 4 x 10 - 30kg
Lateral raises 4 x 10 - 10kg
Comments: Missed a fry up breakfast over the weekend! But had my fair share over the years so cannot complain. Feel good and the diet itself is not bad at all so cannot see any issues with sustainability. Will do similar work outs as last week, this week (today, Wednesday and Friday) and then assess next Monday. This journal has certainly helped so far!
Hell yea dude!
Day 9 - 12/01/2021
Rest Day - Walk 7.4km
Breakfast (9:00am) - Coffee
Lunch (1:00pm) - Brown Rice, Chilli, Chicken, Green Beans, Broccoli
Drink (3:00pm) - Coffee
Dinner (8:00pm) - Omelette with ham, onion, pepper, chilli
Comments - Eating becoming a bit sporadic, need to start eating at consistent times again.
Day 10 - 13/01/2021
Walk - 3.8km
Breakfast (9:00am) - Egg, Spinach, Mushroom Wrap, Coffee
Lunch (12:30pm) - My Muscle Chef Smokey Brisket and Sweet Potatoe Mash
Snack (3:00pm) - Coffee
Pre-workout (6:00pm) - V zero sugar energy drink
Post-workout (7:30pm) - Protein Shake
Dinner (8:30pm) - Half chicken, cucumber, onion, avo, cabbage, tomato
Gym - Last set of most exercises were supersetted (SS) with one set of same exerice with lower weight.
Incline bench - 3 x 10 - 60kg
SS 1 x 10 - 40kg
DB flies (flat) - 3 x 10 - 16kg
SS 1 x 10 - 10kg
Leg press - 1 x 10 - 100kg
2 x 10 - 120kg
SS 1 x 10 - 80kg
Calf raise - 4 x 10 - 50kg
Cable Row - 3 x 10 - 40kg
SS 1 x 10 - 25kg
Pull Up (wide grip) - 2 x 10 - assist 28kg
1 x 10 - assist 35kg
SS 1 x 10 - assist 50kg
DB shoulder press (seated) - 3 x 10 - 16kg
SS 1 x 10 - 10kg
Shrugs - 3 x 10 - 28kg
SS 1 x 10 - 20kg
Side Bends - 1 x 10 - 20kg
Comments: bit of carby day so through a superset in. Energy drink after a coffee is not ideal though. Need to start bringing a preworkout snack in.
Day 11 - 14/01/2021
Rest day - WFH
Breakfast (9:00am) - Coffee
Lunch (12:00pm) - Scrambled Egg (2 full, 1 white) and Bacon (one slice)
Drink (3:00pm) - Coffee
Snack (5:00pm) - Quest Protein Bar
Dinner (7:30pm) - Salmon, Greek Yoghurt and Dill, Broccoli, mushrooms, spinach
Diet ones I presume? I feel you there, got addicted to Coke zero during my big leaning down. Maybe just lower it a bit at the evening…
I got to where I was pounding a couple C4’s or lit or other legit pre made pre workout drinks a day almost. I’ve since stopped all caffeine accept maybe a Coke Zero here and there and have switched to stimulant free pre workouts. I love them! I feel a lot better now that it’s been a little bit without high doses of caffeine and the stim free PWO still gets me all jacked up for the gym.
Yup, zero sugar energy drinks. If I go to the gym during my lunch, its fine, its just after work when I feel sluggish and my brain automatically goes energy drink = better workout. I have also had a couple of coke zeros which could easily turn into a habit! Things are getting tough!
I remember my pre-workout days. Some of the most focused workouts of my life haha. No caffeine? I don’t think I could go without coffee in the morning!
Day 12 - 15/01/2021
Walk - 3.7km
Breakfast (8:00am) - YoPro strawberry yoghurt, coffee
Post Workout ((12:00pm)- Protein Bar
Lunch (1:00am) - GYG Burrito Bowl - Chicken, brown rice, black beans, guac, jalapeno, coriander, onion, tomato
Dinner (8:00am) - Salmon, Broccoli, Spinach
Gym -
Back Extensions - 3 x 10
Deadlift - 3 x 5 - 100kg
T Row - 4 x 10 - 40kg
Decline BP - 3 x 10 - 70kg
1 x 10 - 60kg
Cable flies - 2 x 10 - 20kg
1 x 10 - 15kg
Leg Press - 4 x 10 - 120kg
Calf Raises 3 x 10 - 50kg
Seated shoulder press - 3 x 10 - 30kg
Lateral raises 1 x 10 - 10kg
Day 13 - 16/01/2021
Resy day - walk 8km
Breakfast - (10:00am) - Coffee
Lunch - (12:30pm) - Scrambled eggs and spring onion
Snack - (3:00pm) - Protein Bar
Dinner (7:00pm) - Steak, broccoli, mushrooms, spinach
Day 14 - 17/01/2021
Rest day - 2km walk
Breakfast (10:00am) - Coffee
Lunch (12:30pm) - Scrambled eggs (2 egg whites, 2 full), bacon, mushroom, spring onion
Snack (4:00pm) - Protein bar, Banana YoPro yoghurt
Dinner (6:30pm) - Veal, pepper, onion, mushroom, chilli, ginger, garlic, spring onion, sauce (soy sauce, orange juice, honey)
Day 15 - 18/01/2021
Two weeks completed.
Weight: 93.65kg (-0.95kg from last week) (-1.9kg from 04/01/21)
Waist (Love handle to love handle): 40 (-1 inch from last week) (-2 inch from 04/01/21)
Walk 3.7km
Breakfast (8:00am): YoPro strawberry yoghurt, coffee
Lunch (12:30pm): Veal, pepper, onion, mushroom, chilli, ginger, garlic, spring onion, sauce (soy sauce, orange juice, honey) with hokkien noodles
Dinner (9pm): Fish, guac, broccoli, cabbage, red onion, greek yoghurt
Gym -
Chest press - 1 x 10 - 60kg
1 x 10 - 70kg
1 x 5 - 80kg
1 x 2 - 100kg (Drop sets from here)
1 x 3 - 80kg
1 x 5 - 70kg
1 x 5 - 60kg
1 x 8 - 40kg (pause set)
Incline DB Flies - 10 x 1 - 14kg
10 x 3 - 16kg
Squat - 1 x 10 - 60kg
1 x 5 - 100kg
1 x 2 - 120kg (drop set from here)
1 x 5 - 100kg
1 x 8 - 80kg
Leg curls - 1 x 10 - 35kg
3 x 10 - 40kg
Cable Row - 1 x 10 - 40kg
3 x 10 - 50kg
Lat Pulldown - 1 x 10 - 40kg
3 x 10 - 50kg
Lateral Raises - 4 x 10 - 10kg
Comments - weight still dropping without cardio so cannot complain! Got slightly lazy on my diet i.e. burrito bowl, protein bars but nothing too bad.
Not sure the best course of action, to just stick with how things are until weight loss does plateau, or if should be looking at incorporating some cardio/increasing lifting days per week now. I guess the former, but sort of pre-empting standing on the scales without any decrease in weight.
Day 16 - 19/01/2021
Rest day. Walk 3.7km
Breakfast (9:00am) - Coffee
Lunch (12:30pm) - Half chicken, cabbage, carrots, onion, kale
Snack (3:00pm) - Coffee
Dinner (7:30pm) - Omelette with bacon, pepper, onion, mushrooms
Great progress so far! I can see you doing really well in the T-ransformation if you keep this up. Hopefully you’ll have some muscle memory action going on too.
Thanks mate! Yeah, all about consistency. Really want to make this a lifestyle change as opposed to a quick weight loss thing which helps mentally I think. The advice I have got here has been awesome as well. My original intention was just to do cardio all week which I am sure I would of fell of the wagon by now if I did that. Let’s hope so with the muscle memory action soon! My quads aren’t looking too bad!
I will echo Caesium’s sentiment. That is very good progress on your physique, especially in only 2 weeks or so!
This is by far my favorite log. You’ve already proved you can get it done before, now you’ve slipped away into a state probably 90% of humans are currently in, and now you’re working your way back to the place those 90% WANT to be. It’s so exciting 
Thanks mate. Admittedly was a little underwhelmed with the picture after a week as although the scales said I had lost nearly a kilo, it didn’t look like it all at. Not sure what has happened on the second week but a much more noticeable change! Still got a long way to go though so not getting carried away just yet!
