This is the training program I will follow during the initial fat loss phase of my transformation. I will follow this routine from February 25, 2005 through to August 3, 2005.

Fat Loss Phase Workout Schedule


Monday: Chest , Back & 23 mins (HIIT) Cardio
Tuesday: Biceps, Triceps & 12 mins (HIIT) Cardio
Wednesday: 23 minutes (HIIT) & Legs
Thursday: 23 mins (HIIT) & Abs
Friday: 23 mins (HIIT) & Shoulders
Saturday: 23 mins (HIIT)
Sunday: 23 mins (HIIT) & Abs


**All Cardio will be done on an empty stomach early in the Morning

Meal Plan

Breakfast:

Weetabix with Semi Skimmed Milk
Glass of water
Tea


Snack:

Tuna Sandwich with Salad
Glass of water


Lunch:

MRP Drink
Glass of water


Snack:

Chicken Sandwich with Salad
Glass of water


Dinner:

Spicy Grilled Salmon
1 portion steamed mixed vegetables
Glass of water


Snack:

1 portion mixed nuts (6-8)
Glass of water


A Front View and Profile View picture will be uploaded monthly / weekly (not yet decided on it)

Current Statistics
Age: 27
Height: 172 cms
Weight: 77 Kg OR 169.75 lbs
Bodyfat: 20-25% ( Will get it measured soon estimates are most welcome)

i think you're going to need a day off.... also, what are your current stats? diet?

ab definition is mostly diet. it's not about how much you do cardio or ab work, etc. without a proper diet, you'll never achieve that 8 pack definition (unless you're just genetically gifted).

good luck to you, though. i've had 8 packs twice in my life -- both times after i was sick and couldn't eat a thing.

This is the training program I will follow during the initial fat loss phase of my transformation. I will follow this routine from February 25, 2005 through to August 3, 2005.

Fat Loss Phase Workout Schedule


Monday: Chest , Back & 23 mins (HIIT) Cardio
Tuesday: Biceps, Triceps & 12 mins (HIIT) Cardio
Wednesday: 23 minutes (HIIT) & Legs
Thursday: 23 mins (HIIT) & Abs
Friday: 23 mins (HIIT) & Shoulders
Saturday: 23 mins (HIIT)
Sunday: 23 mins (HIIT) & Abs

I only wonder why 23 mins of HITT? why not 30, 25, 20? why exactly 23? :confused:

i think you're going to need a day off.... also, what are your current stats? diet?

ab definition is mostly diet. it's not about how much you do cardio or ab work, etc. without a proper diet, you'll never achieve that 8 pack definition (unless you're just genetically gifted).

good luck to you, though. i've had 8 packs twice in my life -- both times after i was sick and couldn't eat a thing.


I will consider your advice, however, I would like to see how the first 2 weeks go before I make any changes. Thanks a lot for taking time and going through the journal. I have added the meal plan, I will appreciate any comments.

Cheers jtchen22

I only wonder why 23 mins of HITT? why not 30, 25, 20? why exactly 23? .

No particular reason Roypardo, just influenced by John Stone's workout schedule. If you examine closely I have just swapped the days around the workout is very much the same.

awesome. i don't think you're 25% bodyfat, btw. i think you're more closely to around 20, even in the teens, especially in your profile view if you're not sucking in your gut.

make sure you drink more water! i hope you're not just drinking the water with your meals. also, have a good pwo shake or time your workouts correctly with your meals.... good luck, and i'll be following your progress! an 8 pack is QUITe a goal!

I wouldn't do HIIT on an empty stomach. If your glycogen stores are depleted, your body will use mainly muscular tissue for energy.

Just a thought.

Good luck and keep working hard!

I had a very good workout on the 24th i.e. the day when this Journal was started.

25th i.e. yesterday Morning I woke up with a blocked nose, it did not take me much time to realise I had a cold as I started sneezing immediately non stop for a good number of times, in a few minutes I was sure I had the flu.

I stayed in all day and decided to give myself complete rest to recuperate. I did not workout but I made sure I stuck to my commitment towards a proper diet.

I am maintaining it upto 2000 calories i.e. a deficit of only 500 calories. I would prefer to keep it to 1500 however I am concentrating more for my body to recover ASAP.

Cheers

Here is what I had on friday.

FRIDAY MEAL

Late Breakfast : - Weetabix + Semi Skimmed Milk & Tea
Lunch : - Pasta with Tuna and Cheese & Tea
Snack : - Tuna Sandwich & Tea
Dinner : - Whole Meal Toast with Butter and 2 Scrambled Eggs with Yolks & Potato Wedges (100grams) & Tea
Snack : - Small Portion of Weetabix + Semi Skimmed Milk & Tea

Here is what I had on Saturday.

SATURDAY MEAL

Late Breakfast : - Weetabix & Semi Skimmed Milk + Tea
Lunch : - Whole Meal Toast with Butter and 2 Scrambled Eggs with Yolks + Tea
Snack : - Potato Wedges (100grams) + Tea
Dinner : - Grilled Salmon Steak + 1 Grilled Onion + Salad +Tea
Snack : - 1 Banana
Snack : - 5 Tea Biscuits + Tea


I have not completely recovered to start working out again.

I checked my weight on the scales today & I have lost 2.25 lbs

I am now 165.346697 lbs from 169.75 lbs which is a loss of 4.403303 lbs from when I last checked on the 12th of February 2005 i.e. 15 days back.

I hope the weight I have lost is not muscle, I have had the flu since friday morning, but I have been taking extra care of myself by not working out, however, I made sure my body metabolic rate stayed high by making sure I had 6 meals a day and eating clean as much as I can.

It could be water, it could be fat or muscle (hopefully not).

I shall have my body fat measured by 15th of March hopefully.

Here is what I had on Sunday.

SUNDAY MEAL

Late Breakfast : - Weetabix & Semi Skimmed Milk + Tea
Lunch : - Whole Meal Toast with Butter and 2 Scrambled Eggs with Yolks + Tea
Snack : - Potato Wedges (100grams) + Tea
Dinner : - Grilled Salmon Steak + Salad +Tea
Snack : - 5 Tea Biscuits + Tea
Snack : - 1 Banana


I am keeping the diet very much the same until I start working out again hopefully tuesday. I plan to increase the complex carbohydrates as well as the proteins.

I need to be cutting till I reach 8%.

Hey 8pack, I've been reading your journal as well :tu: I've also had a cold past 3 days and it's been a slowdown for me.

I know it might be a switch, but have you considered green tea instead of your norm?

Hello ellipticer,

Thankyou for reading my journal. I hope you have recovered from your cold, if not keep yourself warm and have plenty of rest.

I know it might be a switch, but have you considered green tea
instead of your norm?

Yes, I have infact I have been slowly switching over from my normal tea to just tea with no milk and a few drops of pure lemon juice.( no particular reason but the cold). I wanted to switch over to green tea but before that I wanted to carry out some research on it, I wanted to know why it is good and how it is good ? Basically I am looking for something which helps boost my metabolism higher.

Besides, I make sure I take my Multivitamins & Vitamin C - 1000 mg daily.

I have also checked my weight today and I am right where I stood yesterday i.e. 165.346697 lbs :D .

Cheers Mate

Any difference ?
I am going to mark the floor with tape and set the same settings until I get consistent pics in terms of size , I apologise for the inconvenience.

Cheers!

Dates
The first Picture was taken on the 18th of February 2005 and the rest today i.e. 28 February 2005

Any difference ?
I am going to mark the floor with tape and set the same settings until I get consistent pics in terms of size , I apologise for the inconvenience.

what are the dates for each of the pictures?

what are the dates for each of the pictures?

I have updated my post with the respective dates for the pics !

Cheers!

ok - because it is a different zoom, different lighting, different body position, added to the fact it is only 10 days between the pictures, its difficult to tell the difference.

If i were to guess, id say your chest looks better, but it might be because of the position of your arms.

even with john's pictures it was tough to tell the difference every week, but when looked at all the weeks at one time it was amazing. so possibly 10 days from now it will be very noticeable.

just my opinion, i could be wrong. keep up the good work!

I completely agree with you, I just want to keep it consistent every week now and hopefully after a month we will be able to see a good difference.

Cheers

Here is what I had on Monday.

MONDAY MEAL

Breakfast : - Oatmeal + 1 tbsp Pure Honey + Tea
Snack : - 1 Banana
Lunch : - Whole Meal Toast with Butter and 2 Scrambled Eggs with Yolks + 2 Slices Beef Salami + Tea
Snack : - 1 Banana
Dinner : - Grilled Chicken leg & thigh + Potato Wedges (100grams) + Salad +Tea
Snack : - 1 Banana + Tea

keep it up! :tucool:

weekly pictures cannot really measure success, especially if you've only lost 1/2 a cm around your mid section. however, they're GREAT for overall progress AND help keep you motivated.

i gotta start one of these sooner or later ;p

Ayup, it's tough to tell with a different pose but I do think your midsection is noticably trimmer. Good job!

Looking over your meals, have you thought about some more meat or protein supplements to help up your daily count? A can of tuna with your snack or 1 or 2 whey/flax shakes might help add lean mass while dropping the fat.

Here is what I had on Tuesday.

TUESDAY MEAL

Breakfast : - Oatmeal + 1 tbsp Pure Honey + Tea
Snack : - 1 Banana
Luch : - Whole Meal Toast with Butter and 2 Scrambled Eggs with Yolks + 2 Slices Beef Salami + Tea
Dinner : - Grilled Chicken leg & thigh + Potato Wedges (100grams) + Salad +Tea
Snack : - 1 Banana + Tea

Here is what I had on Wednesday, Thursday and Friday.

WEDNESY, THURSDAY AND FRIDAY MEAL

Breakfast : - Oatmeal + 1 tbsp Pure Honey + Tea + Grounded Cinamon
Snack : - 1 Banana
Luch : - Whole Meal Toast with Butter and 2 Scrambled Eggs with Yolks + 2 Slices Beef Salami + Tea
Dinner : - Grilled Chicken leg & thigh + Potato Wedges (100grams) + Salad +Tea
Snack : - 1 Banana + Tea

Here is what I had on Saturday.

SATURDAY MEAL (CHEAT)

Breakfast : - Oatmeal + 1 tbsp Pure Honey + Tea
Snack : - Whole Meal Toast with Butter
Luch : - Whole Meal Toast with Butter and Mustard + 2 Slices Beef Salami + Small Portion of Boiled Rice with Stir fried Vegetables, Prawns and Fish + Tea
Dinner : - Seek Kebabs + Lentils Cooked with Lamb + 2 nans :d_biggrin

I checked my weight today I stand at 163.142074 pounds i.e. 74 Kgs this morning :tu: .

Last week was full of cardio and starting tommorow its going to be back to what I had planned before at the start of my journal. I didnt concentrate on my weights workout because I wanted to recover from my flu completely.

I might have to go to Madrid, spain end of this month. I hate the idea of it because it might disrupt my whole plan but I am going to take it as a challenge, if I dont have access to a gym I can always do my pushups ;) .

Cheers

Looking over your meals, have you thought about some more meat or protein supplements to help up your daily count? A can of tuna with your snack or 1 or 2 whey/flax shakes might help add lean mass while dropping the fat.

Adding more protein from today ;)

Here is what I had on Sunday.

SUNDAY MEAL

Breakfast : - Oatmeal + 1 tsp Pure Honey + Tea + Grounded Cinamon
Luch : - 1 Baked Potato + 100 gms Tuna in brine + Tea
Snack : - 1 MRP Drink (Protoplex)
Dinner : - Lentils Cooked with Chicken +Tea