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AO's mission to lean out

AgentOrange

By AgentOrange
in Workout journals

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AgentOrange Veteran member

AgentOrange

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As you may have read in the respective forum i have decided to journey to the "dark" side.. I think its only fitting that i lean right out before hand. My goal is to commence this late april so between now and then im going to give it a bloody good go at leaning out.

Please comment/critique my diet on my journey. Will post before and after pics when i get closer to april.

Starting tomorrow my week will look like this:

Monday:

6am: 30 min walk

5pm : 45 weights

5.45 : 15 mins HIIT

Tuesday:

6am: Abs

5pm: Weights

5.45: HIIT

Wednesday:

Afterwork 30 min walk

Thursday:

6am: 30 min walk

5pm : 45 weights

5.45 : 15 mins HIIT

Friday:

6am: 30mins walk

5pm: Weights

Sat:

Fasted HIIT before breaky

Sunday:

walk if i feel the urge

CHEAT MEAL FOR DINNER

will post as much as i can in this thread.

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AgentOrange Veteran member

AgentOrange

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5.30pm - Chest and Biceps

6.15pm - 8 mins HIIT was sweating prafusley and felt dizzy will work up to 15 mins

(not recording weights now just lifting hard as i can will start recording weights if people want to read them. Main focus is to record all cardio and food)

M1: Protein shake with 1/2 cup of oats (WONT BE DOING THAT AGAIN..YUCK)

M2: Cup of natural yogurt

M3: Ham/turkey/chicken roll

M4: double serve protein wpi/wpc shake (42 grams of protein)

M5: On my new grill :) Chicken breast/ zuccini/ mushrooms..and a sweet (boiled)corn

M6: Protein shake in water

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AgentOrange Veteran member

AgentOrange

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No Weights today as its my day off for this week (normally wed)

Diet:

M1: 1/2 cup of oats with two egg whites zapped in micro with a dash of milk to cool it.

M2: Late morning tea was starving: 1 x chicken stuffed wholegrain pita bread, 1x fatfree ham stuffed pita bread and a natural yougurt.

M3: Double serve protein shake in water

M4: Couple of crakers with edam cheese (not the best i know)

M5: Grilled chicken breast with grilled mushrooms, zuccinni boiled carrots and broccoli

M6: Single serve protein in water

green tea

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Pseudonym Veteran member

Pseudonym

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Well, your breakfast is very light on protein. Your morning tea might be as well - I don't know how much chicken is in those pita breads, but if it's from a bakery, it won't be much. Meal 4 you've identified as being not the best, so I assume that's not typical of what you eat?

Was this what you meant MuscleRoids, or was there something else as well?

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AgentOrange Veteran member

AgentOrange

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Well, your breakfast is very light on protein. Your morning tea might be as well - I don't know how much chicken is in those pita breads, but if it's from a bakery, it won't be much. Meal 4 you've identified as being not the best, so I assume that's not typical of what you eat?

Was this what you meant MuscleRoids, or was there something else as well?

Thanks peud.. i think its a case of i know what im spose to be doing but just being honest in what i post up.. If i put up what i planned to eat over the day rather than what i did eat i'd probally wouldent look as clueless as i do.

Oh and the pita were not from the bakery i went to foodtown for smoko

so that kinda answeres your question re M4. My ideal day might look something like this given my current goal: (does this look better?)

Breakfast: 6 egg whites + whole egg omelette + 1 x w/meal toast

Morning: Myoplex MRP

Lunch: Grilled chicken breast on mescan salad + apple for carbs

Afternoon: Handfull of almonds and a carb source or Myoplex MRP

Dinner: Grilled chicken or Beef with small portion of brown rice and veges

Post Gym: Protein shake in water (low carb variety)

any better?

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AgentOrange Veteran member

AgentOrange

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Diet:

M1:3 x poached eggs on 2 x toasted vogals

M2: Tuna pasta bake (180 grams of smoked tuna and handfull of cooked pasta)

M3: Tiger prawn kebabs on the grill of course X 3

M4: Salmon fillet grilled with steamed broccoli garneshed with lemon

M5: (yet to have) Lo carb whey shake in water

bed

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AgentOrange Veteran member

AgentOrange

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Moving to full body workouts for this leaning process..

day 1: upper body

day 2: AM hiit

day 3:Lower Body

day 4: AM HIIT

day 5: Upper body

day 6: AM HIIT

day 7: REST

day 1: lower ...............and so on.

Anyway today:

Diet:

Protein shake with water 2 x vogals

Protein shake with water 2 x oranges

Scotch fillet steak and peach x 1

Protein shake

HIIT

Chicken breat/veges/brown rice

Protein shake minus the carbs..

went abit crazy with shakes today couldent be bothered making real food mind you it helps keep the cals down and feeling full :)

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AgentOrange Veteran member

AgentOrange

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Friday:

Upper body workout ( havnt gone yet will do so shortly)

Diet

m1: 1/2 cup of raw oats newked with 1 egg white and milk + protein shake

m2: Protein shake in water 2 x oranges

m3: shredded chicken breast sandwich (2 slices) salmon 1/2 sandwich 1 slice

m4: Chicken wraps x 2 with a touch of sweet chilli and sour cream

m5: post gym shake

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AgentOrange Veteran member

AgentOrange

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Couldent haul my ass out of bed dismorning after a late night catching up on uni work.. today was meant to be 20min HiiT in the morn.. I'll train AM and PM tomorrow...

Diet for today

Oats and egg whites

Chicken breast and orange

46 grams of protein 2 pieces of fruit

Lean sirloin steak/ sweetcorn / kumara

Beofre bed 46 gram protein shake

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AgentOrange Veteran member

AgentOrange

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Just complete Upper body workout

even with reduced cals i seem to be gaining size and loosing fat at the same time, could be just an illusion with the fat starting to disperse but my weight has steadly increased..

anyone wanna shed any light on why this might be happening?? kind of expected to be droping overall weight.

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AgentOrange Veteran member

AgentOrange

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Diet for Thursday;

(not a good daytoday)

m1: 2 wmeal toast with avo

m2: cheese toasted sandwichs

m3: eggs sandwich wholemeal breat

m4: Roast dinner at the olds with ice cream after (oh dear)

am going to for a walk tonight

m5: will be a shake in water

going to consider today a cheat day and get back on the bandwagon

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