So I explained the prep I did in my last blog, this one will serve as an add-on, to provide an understanding of the exact mechanics of quick weight loss. This plan helped me to drop 1 stone. Bear in mind that I was in pretty good shape when I started (around 12% body fat).
Week 1
Monday -
3km run then 1 hour in gym, HIIT 4x3 min rounds and 5 rounds on the bag - medium intensity.
Meal 1 - 100g of mixed fruit and yogurt with some honey.
Meal 2 - 2x scrambled eggs with beans.
Meal 3 - 50g tuna, 50g rice and 10g low fat cheese .
Meal 4 - 100g of mixed fruit and yogurt with some honey.
Another 4 rounds on the bag - high intensity
Meal 5 - 50g tuna, 50g rice and 10g low fat cheese.
Meal 6 - 100g white fish and broccoli.
Water intake - 1.5-2 liters
Tuesday -
3km run then 1 hour in gym, HIIT 4x3 min rounds and 5 rounds on the bag - medium intensity.
Meal 1 - 100g of mixed fruit and yogurt with some honey.
Meal 2 - 50g tuna, 50g rice and 10g low fat cheese.
Meal 3 - 50g tuna, 50g rice and 10g low fat cheese.
Meal 4 - 100g of mixed fruit and yogurt with some honey.
1.5 hours training at PDKM
Meal 5 - 100g Chicken and Sweet potato and 20g low fat cheese.
Water intake - 1.5-2 liters
Wednesday - 3km run then 1 hour in gym, HIIT 4x3 min rounds and 5 rounds on the bag - medium intensity.
Meal 1 - 100g of mixed fruit and yogurt with some honey.
Meal 2 - 50g tuna, 50g rice and 10g low fat cheese.
Meal 3 - 50g tuna, 50g rice and 10g low fat cheese.
Meal 4 - 100g of mixed fruit and yogurt with some honey.
1.5 hours training at PDKM
Meal 5 - 100g Chicken and Sweet potato and 20g low fat cheese.
Water intake - 1.5-2 liters
Thursday -
5km run then 1 hour in gym, HIIT and 5 rounds on the bag - medium intensity.
Meal 1 - 100g of mixed fruit and yogurt with some honey.
Meal 2 - 2x scrambled eggs with beans.
Meal 3 - 50g tuna, 50g rice and 10g low fat cheese .
Meal 4 - 100g of mixed fruit and yogurt with some honey.
Another 4 rounds on the bag - high intensity
Meal 5 - 50g tuna, 50g rice and 10g low fat cheese.
Meal 6 - 100g white fish and broccoli.
Water intake - 1.5-2 liters
Friday -
Meal 1 - 100g of mixed fruit and yogurt with some honey.
Meal 2 - 50g tuna, 50g rice and 10g low fat cheese.
Meal 3 - 50g tuna, 50g rice and 10g low fat cheese.
Meal 4 - 100g of mixed fruit and yogurt with some honey.
Training at PDKM - Metafit and 1 hour of pad work
Meal 5 - 100g white fish and broccoli.
Water intake - 1.5-2 liters
Saturday -
Meal 1 - 100g of mixed fruit and yogurt with some honey.
Training at PDKM - 1 hour of pad work and 1 hour of sparring - high intensity
Meal 2 - 50g tuna, 50g rice and 10g low fat cheese.
Meal 3 - 50g tuna, 50g rice and 10g low fat cheese.
Meal 4 - 100g of mixed fruit and yogurt with some honey.
Meal 5 - 100g white fish and broccoli.
Meal 6 - 100g white fish and broccoli.
Water intake - 1.5-2 liters
Sunday - Day off
Please note: These were my set meal plans. I did sometimes deviate, I ate snack food, drank some fizzy drinks, had sweets, chocolate etc. I tried to keep it clean but I ate more because the intensity of my training was high.
Week 2
Monday -
5km run then 1 hour in gym, HIIT 4x3 min rounds and 5 rounds on the bag - high intensity.
Meal 1 - 70g of mixed fruit and fat free yogurt.
Meal 2 - 2x scrambled eggs with chilli.
Meal 3 - 50g tuna, 50g rice.
Meal 4 - 70g of mixed fruit.
Another 4 rounds on the bag - high intensity
Meal 5 - 50g tuna, 50g rice and 10g low fat cheese.
Meal 6 - 100g white fish and broccoli.
Water intake - 1.5-2 liters
Tuesday -
5km run then 1 hour in gym, HIIT 4x3 min rounds and 5 rounds on the bag - medium intensity.
Meal 1 - 50g of mixed fruit and yogurt.
Meal 2 - 50g tuna, 50g rice and 10g.
Meal 3 - 50g tuna, 50g rice and 10g.
Meal 4 - 70g of mixed fruit.
1.5 hours training at PDKM
Meal 5 - 100g Chicken and broccoli and cauliflower.
Water intake - 1.5-2 liters
Wednesday - 5km run then 1 hour in gym, HIIT 4x3 min rounds and 5 rounds on the bag - medium intensity.
Meal 1 - 50g of mixed fruit and yogurt.
Meal 2 - 50g tuna, 50g rice and 10g low fat cheese.
Meal 3 - 50g tuna, 50g rice and 10g low fat cheese.
Meal 4 - 70g of mixed fruit.
1.5 hours training at PDKM
Meal 5 - 100g Chicken and mushrooms in chili with Sweet potato.
Water intake - 1.5-2 liters
Thursday -
5km run then 1 hour in gym, HIIT and 5 rounds on the bag - medium intensity.
Meal 1 - 50g of mixed fruit and yogurt.
Meal 2 - 2x scrambled eggs.
Meal 3 - 50g tuna, 50g rice.
Meal 4 - 70g of mixed fruit.
Another 4 rounds on the bag - high intensity
Meal 5 - 100g white fish and broccoli.
Meal 6 - 100g white fish and broccoli.
Water intake - 1.5-2 liters
Friday -
Meal 1 - 50g of mixed fruit and yogurt.
Meal 2 - 50g tuna, 50g rice and 10g.
Meal 3 - 50g tuna, 50g rice and 10g.
Meal 4 - 70g of mixed fruit.
Training at PDKM - Metafit and 1 hour of pad work
Meal 5 - 100g white fish and broccoli.
Meal 6 - 100g white fish and broccoli.
Water intake - 1.5-2 liters
Saturday -
Meal 1 - 100g of mixed fruit and yogurt.
Training at PDKM - 1 hour of pad work and 1 hour of sparring - high intensity
Meal 2 - 50g tuna, 50g rice and 10g low fat cheese.
Meal 3 - 50g tuna, 50g rice and 10g low fat cheese.
Meal 4 - 70g of mixed fruit.
Meal 5 - 100g white fish and broccoli.
Meal 6 - 100g white fish and broccoli.
Water intake - 1.5-2 liters
Sunday
Meal 1 - 2x scrambled eggs with chilli
Meal 2 - 50g tuna, 50g rice
Meal 3 - 50g tuna, 50g rice.
Meal 4 - 70g of mixed fruit.
Meal 5 - 100g white fish and broccoli.
Meal 6 - 100g white fish and broccoli.
Water intake - 1.5-2 liters
Please note, there was still some slight deviation from the plan. I'd still accept a piece of chocolate or a chip if someone else was eating. Tried to keep the foods I ate clean.
Week 3
Monday -
Meal 1 - 50g of pineapples - 100ml of pineapple juice.
5km run then 1 hour in gym, 4 rounds on the bag - low intensity.
Meal 2 - 2x scrambled eggs with chilli.
Meal 3 - 100g white fish and broccoli.
Meal 4 - 30g of mixed berries (frozen).
Meal 5 - 100g white fish and broccoli.
Meal 6 - 100g white fish and broccoli.
Water intake - 1.5-2 liters
Tuesday -
5km run, 4 rounds on bag - low intensity
Meal 1 - 50g of pineapples - 100ml of pineapple juice.
Meal 2 - 100g tuna steak cauliflower and broccoli.
Meal 3 - 100g tuna steak cauliflower and broccoli.
Meal 4 - 30g of mixed berries (frozen).
1.5 hours training at PDKM
Meal 5 - 100g tuna steak cauliflower and broccoli..
Water intake - 2.5 liters
Wednesday - 5km run, 4 rounds on bag - low intensity
Meal 1 - 30g of pineapples.
Meal 2 - 2x boiled eggs.
Meal 3 - 100g tuna steak cauliflower and broccoli.
Meal 4 - 30g of mixed berries (frozen).
1.5 hours training at PDKM - low intensity
Meal 5 - 100g tuna steak cauliflower and broccoli..
Water intake - 2.5 liters
Thursday -
3km (bin bag) run, 3 rounds on bag - low intensity
Meal 1 - 30g of pineapples.
Meal 2 - 1 boiled egg.
Meal 3 - 1 boiled egg
Meal 4 - 2 frozen berries
Meal 5 - Tuna steak and broccoli.
1 senna tablet
Water intake - 1 liter
Friday -
3km run, 3 rounds on bag - low intensity
Meal 1 - 1 banana.
Meal 2 - 1 boiled egg.
Meal 3 - 1 boiled egg.
Meal 4 - 3 frozen berries.
Meal 5 - 100g tuna steak and broccoli.
1 senna tablet
Water intake - 500ml
Saturday -
Weigh in.
Meal 1 - 300g of galaxy caramel.
Meal 2 - 100g chicken and 300g fruit salad
Meal 3 - 100g chocolate
Meal 4 - Jacket potato with cheese and lots of salt.
Meal 5 - 200g kinder bueno cake
Fight
Meal 6 - Pizza, Cheesy Chips, Cake and Chocolate.
Water intake - 1.5 liters + 300ml creatine + 1 liter of Lucazade
Sunday -
Chocolate.
This isn't a sustainable diet (especially the last part). But, it gives an insight into weight manipulation. The gradual depletion of carbs, small and regular meals, clean and simple foods can see rapid results. Even without the training the diet alone is enough to make a serious dent in body fat. The water amounts are more specific to weight cutting. The principles in the diet can be adapted to suit any weight loss plan.
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