6th Ocotber 2011 - Cycling

1 hour Dance Dance Revolution Expert Mode, Cyled 50 kms and did a lot of compound movements outside the gym, 20 boiled egg whites, 1 full grilled chicken, half tandoori chicken, half ltr gatorate, creatine with water, glutamine with water, fish oil, multivitamin, iron folic, half a kg of carrot, 2 cucumber, 2 roti, 1banana, 2 oranges, 700gm papaya, 1 apple.

5th October 2011 - Wednesday - Shoulders & Triceps

Woke up at 6am: 1ltr water

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

Cycled 2.1 km to the gym in 4 minutes

710-725am:  15minutes running (HIIT) - 2.7 km 
1 orange + creatine with water+ 50 ml gatorade

735-830am:
100*1 push ups + 25*1,15*1 pull ups

Shoulders:
1. Seated dumbbell press: 2.5kg*2*130reps, 7.5kg*2*30reps, 10kg*2*25reps, 12.5kg*2* 20 reps
2. Standing Dumbbell flies: 5kg*2*30reps, 7.5kg*2*25reps, 10kg*2* 20 reps
3. Standing Dumbbell Front Rise: 5kg*2*30reps, 7.5kg*2*25reps, 10kg*2* 20 reps
4. Bent flies: 1.5kg*2*30reps*2sets
5: Uprights: 3plates*30reps, 4paltes*25reps, 5plates* 20 reps

Triceps:
1. Flat bench double dumbbell skull crushers: 2.5kg*2*65reps, 5kg*2*30reps, 7.5kg*2*25reps
2. Seated overhead single dumbbell press: 5kg*30, 7.5kg*25, 10kg*20 - (per hand)
3. Back Dips suspended between 2 benches: 2 sets of 20 reps each
4. Press down: 4plates*30reps, 5plates*25reps, 6plates*20reps
5. Reverse Press Down: 2plates*30reps, 3plates*25reps
End of Workout - 5 minutes stretching, glutamine with water, 700gm papaya, fish oil

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

1010am:  100gm oatmeal with 300ml slim milk+ 6 boiled egg whites

1pm: 6 boiled egg whites+1 carrot+1cucumber+20gms almonds

335pm: 6 boiled egg whites+1 apple +20gms almonds

6pm: 7 boiled egg whites+1 cucumber

8pm: half grilled chicken+salad

830pm: 2.7km bike ride back home

1030pm: off to bed

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