4th October 2011 - Tuesday - Cardio & Abs/Core

Woke up at 6am: 1ltr water

630am: 1 apple + 1 banana+ 1 orange + handful badam

Cycled 2.1 km to the gym in 4 minutes

7-740am:  30 minutes running (HIIT) - 4.5 km + 10 minutes HIIT on stepper

1 orange + creatine with water

750-830am:

100*1 push ups + 25*1,15*1 pull ups

Abs/Core -
1. 500 crunches with legs on on the swiss ball,
2. 50 twists locking legs on the swiss ball,
3. 2sets*50reps reach out crunches with vertical legs,
4. 75*1 kickback on bench without weights, 30*1+25*1+25*1 kickbacks with 2.5kg dumbbell, 20*1 free kickbacks 

End of Workout - 5 minutes stretching, glutamine with water, 700gm papaya

cycled back home 2.1 kms and then 2.7kms from home to work

1010am:  2 egg dosas with coconut chutney + 2 cups of high fibre rice pulao + 6 boiled egg whites

1145am: 40ml coffee

1pm: 6 boiled egg whites+1 carrot+1cucumber

335pm: 6 boiled egg whites+1 carrot+50gms boiled peanuts

525pm: 40ml coffee

6pm: 6 boiled egg whites+1 carrot+30gms boiled peanuts+10badam

8pm: half grilled chicken+1tandoori roti+salad

830pm: 2.7km bike ride back home

1030pm: off to bed

3rd October - Week 1 Day 1 - Chest & Biceps

Woke up at 555am - 1ltr water

620am: 1 banana+1apple+1orange+250ml milk+1ltr water

cycled 2.1 kms in 4 minutes (no traffic)

7-715am: strategic running using HIIT focused at fat loss

720am: creatine with water, multivitamin+iron supplement

50 very wide arm push ups on dumbbells
50 shoulder width push ups  on dumbbells

15*3 wide pull ups
1*10 shoulder width pull ups

Chest:
1. Lower Chest Press on precor machine: 4 plates* max reps(120), 6plates*30reps, 7plates*25reps, 8plates*22reps
2. Upper Chest Dumbbell Press: 7.5kg*2*30 reps, 10kg*2*25reps, 12.5kg*2*22reps
3. Flat Bench Dumbbell Press: 7.5kg*2*30 reps, 10kg*2*25reps, 12.5kg*2*22reps
4. Flat Bench Flies: 5kg*2*30reps, 7.5kg*2*25reps, 7.5kg*2*26 reps

Biceps:
1. Bicep Curls with Small Rod: only rod*max reps(115reps), 5kg plates on each side*3sets*30reps per set
2. Dumbbell Curls lying on an incline bench: 2.5 kg*2*30 reps, 5 kg*2*25 reps, 7.5 kg*2*20 reps
3. Preacher Curls: 3plates*30reps, 4plates*30reps, 5plates*25reps
4. Dumbbell Hammer Curls: 5kg*2*30reps, 7.5kg*2*25reps, 10kg*2*20reps

840am End of Workout.  Stretched for 5 minutes.Took glutamine with water. 700gm Papaya

855am: cycled 2.1 kms in 10 minutes (traffic)

Cycled to work 2.7 kms 13 minutes(traffic)

1010am: 120gm oats+half ltr toned milk with honey, badam, 6 boiled egg whiltes+

1250pm: 6 boiled egg whites+50gms roasted peanuts+1carrot

315pm: half chicken breast with tandoori roti+25gms roasted peanuts

6pm: 30gms oatmeal with mil and honey+25gms roasted peanuts

815pm: 12 boiled egg whites+2 carrots+cucumber

Cycling Back home from work 2.7 kms(traffic)

Gotta purchase food for the next 2 days on the way.

Sleep by 1030-11pm

October 2nd - Plan for the next month

Alright, 2 months left.

Current Stats: 75kg, 29.5inch waist, 13 inch forearms, 15.1 inch biceps, 38 inch hips, 16.2 inch calves, 23.3 inch thighs, body fat at 10-10.5%

8 weeks to go, 4 % reduction in body fat with same weight; i.e., increase muscularity too. very tricky.

Weekly Plan:

week1: Light weights, more reps

week2: heavy weights, less reps

week3: hypertrophy

week4: flexibility

Each week:

Cycle everywhere possible

Day1: Cardio 20-30 minutes, chest and biceps

Day2: Cardio 40 minutes + abs/core 50 minutes

Day3: Cardio 20-30 minutes, Shoulder & Triceps

Day4: Cardio 40 minutes + abs/core 50 minutes

Day5: Cardio 20-30 minutes, Back & Legs

Day6: Cardio 40 minutes + abs/core 50 minutes

Day7: Rest

29th-30th September 2011 - cheat days

29th sept: drank half the amount of water i generally take in. had maybe 1.5kg of boneless chicken that day. post the fashion show, had loads of chicken again, followed by plenty of cake and ice cream. was perfectly fine given i mightve burnt 3500 cals that day.

30th: 2 hours of gruelling expert mode DDR + rode 80 km on the bike in the hot sun, then rain and then chilly weather. jeez!!! had 2 large red apples, 2 bananas, 1kg papaya, 200gms peanuts,1.5 kg of boneless chicken breast with loads of chocolate brownie sundaes, doughnuts, banana waffles. cheat day again :)

Best part was i did not even feel my stomach fill :)

Consistency, Focus, Commitment

5th-28th September. My most productive 24 days in the past 2 and a half months or so.

Reason? Consitency!

Waking Up between 545-610am - 1banan, 1 apple, 1 orange, 250-500ml slim milk.

Power walk or cycle my way 2.1 km to the gym, have creatine, start workout btwn 7amto830am with 100pushups and 50 pull ups...

1st week: heavy weights less reps, 2nd week: light weights more reps, 3rd week, hypertrophy workouts, last 3 days before the naseba day fashion show: 2days heavy weight circuit training, 1 day abs, steam

830am: 700-800gm papaya + glutamine with water

1010am: 3-5 egg dosa or 120-150gm oats with half litre milk & honey +6-7boiled egg whites

1pm: handful roasted peanuts+cucumber+carrot+6 boiled egg whites

315pm: half roasted chicken+1-2tandoori roti+fish oil+onion

545-6pm: 6boiled egg whites+2carrots+cucumber and/or 1corn cob

630-830pm: dance practise

830pm: 6boiled egg whites+carrots+cucumber

1030-11pm off to bed

2nd September - Start of 2 workouts a day - morning abs, evening weight training

10am: 2 bananas+1 litre water+ protein shake

1115am-1215pm: NO GAP: 100 push ups, 100 bent knee leg raise(alternating and double) and scissors lying on a bench, 30 pec flies on machine with 3-4plates, 100 bent knee leg raise(alternating and double) and scissors lying on a bench, 50 high intensity heavy breathing crunches on swiss ball, 3*25 hyper extension, 25 pull ups, 25 parallel bar dips, 30 straight leg raise on parallel bar, 200 twists using reebok tension cable, 25*3 bent knee sit ups on a 70 degree incline Bench.

Post Workout: 1225pm: Protein shake+1apple+1guava

1pm: Chicken Breast Steak with mashed potato, raw lettuce, onion and carrot

330pm:  700gm papaya + 1 guava

530pm: 1 assam tea without sugar and 1 spinach corn sandwich with cottage cheese

645pm: 250ml gatorade 

7pm - 745pm: Target Area: Arms: 

1. 2 supersets(4plates, 6plates, 6tplates, 6plates) of standing bicep curls(20reps per set) and standing tricep push down(20 reps per set) using 1 foot rod and extension cable - ..no gap btwn 1st 2 supersets therefore making them one huge superset of 8 sets...then 20 secs gap and again one huge superset of 8 sets

1 minute rest

2. 4 supersets of single arm dumbbell standing over head tricep(20reps per hand) alternating with seated alternating arm twisting bicep curls(20reps in total)

1 minute rest

3. Tricep Dumbbell bent kickbak: 1 giant set with no gap consisting of  4 sets per arm, 20 reps per arm

1 minute rest

4. Standing Double Bicep Hammer using Rope and extension cable: 3 sets with 6 plates and 20 reps per set, 4th set with 8 plates and 20 reps! 15 secs gap for 3 sets, 25 secs gap btwn 3rd and 4th set

standing twister for 2 minutes

750pm: Post workout: Gatorade with protein+2guava+amino acid+fish oil

910pm: 6 inch Tuna+roasted chicken sub with all veggies

very tiring day....but was awesome nonetheless!!! :)

Good Night! :)

1st September - countdown begins - 29 days to go

will stop workout 2 days before naseba and no workout for 4 days (every sunday)....so have 24 days to workout.

September 1st...stayed back at Pridhvi's place last night and once we both get into a conversation, we talk till failure :)...woke up pretty late(11am) had a great day though!

1110am: 1 banana+1 litre water

1130am: cooked 15 egg whites with 200gm mushrooms, 2 capsicum, 2 tomato and 2 onion in canola oil...shared that with Pridhvi....

was pretty full with this

110pm: 1 apple and water with multivitamin

115pm-2pm: Dance Dance Revolution Expert Mode...chose only the toughest songs

205pm: 1.5scoop protein with gatorade and 1 guava

4pm: drove down from forum to Friends koramangla and had Swiss Chicken steak with boiled mashed potato...amazing meal!!! :)

445pm- 1 plain black coffee at kalmane coffee in forum

5pm-645pm: dance dance revolution expert mode 

655pm: fish oil and astymin with gatorade

8pm: 6inch sub with all veggies+chicken sheekh+roasted chicken+sauce(barbecue, mint, yoghurt black pepper) and good amount of water

10pm: 105 push ups+ pressurized heavy breathing leg raise lying on the bed until failure(double and alternating legs)+ hanging leg raise till failure

1 minute gap

repeat the above workout again

1 minute gap

repeat the above workout again

5 minutes gap

2 scoops casein+1scoop soya protein with water

10 minutes gap

Reebok Tension cable workout: 15 minutes high intensity shoulder and bicep workout, 300 heavy twists with the cable

5 minutes gap

had plenty of peanuts and water

2 hours later here i am sayin good night and off to bed in search of a fantastic day again tomorrow!!! :)