intense 3 week plan to shed and build (experiment)

[fudoc5]

rite,i finally found a bit of time to write up the rest of the program which i have been doing over the 3 weeks,and still keeping to it just cos i cant be stuffed starting another workout program just yet and i also wanna give this a few months and see....

[fudoc5]

Day 4

am: cardio- 60mins on crosstrainers

pm:Back

weighted back extension: 15x3sets(15kg plate)

seated cable row: 12x2sets(84kgs),8x1(91kgs),4x1(114kg)

single hand DB rows: 12x2sets(41kgs),12x1set(46kgs)

cable pulldowns(wide gp): 12x3sets(76), 12x2(90)

lat pulldowns: 3x12sets(66)

nutrition:

meal 1:tr2 and carnitine (pre cardio)

meal 2: 3scp whey and 1 cup oats (post cardio)

meal 3: 10egg whites and 1 yolk

meal 4: hand full almnds

meal 5: 2scp musashi electrolyte formula,3scp whey,multi(post w/o)

meal 6: 3cups pasta,tuna in olive oil,peas.

[fudoc5]

Day 5

am: cardio- 60mins HIIT on crosstrainers

pm:arms and abs

decline crunches: 12x3sets(weighted),12x3sets(free),12x3sets(cross overs)

bi curls seated: 12x2sets(40kgs),7x1(45kgs),5x1(50kgs)failure at 4

alternating DB curls: 12x3sets per arm(16kgs per DB)

tris rope pull downs: 12x3sets(66)

standing BB curls: 12x3sets(41kgs)

nutrition:

meal 1:tr2 and carnitine (pre cardio)

meal 2: 3scp whey and 1 cup oats (post cardio)

meal 3: 10egg whites and 1 yolk (hard boiled)

meal 4: hand full almnds

meal 5: 2scp musashi electrolyte formula,3scp whey,multi(post w/o)

meal 6: 3cups pasta,250g chicken breat,peas

[fudoc5]

day 6- light cardio/rest day

10km on rowing machine in 41min

nutrition is the same as day 4

[fudoc5]

Day 7

rest

nutrition same as day 2

[fudoc5]

theres the first week put up, the final 2weeks were basically the same exercises but in different order and minor increases in weights. nutrition wise, i

have followed week 1 very strictly except for the last day of week 3 when i decided to have a cheat meal to celebrate 3weeks with out cheating. it was so good....1 250g nutella, 3 large double choc muffins, curry with rice and 2 naan bread and a 1 litre tub of memphis big bits cookies n cream ice cream......woke up 12hrs later...took a SSS,and was looking real leaner and cutter for some reason :roll: :roll:

final weight: 89.8kg( but i think alot of it may be water loss from cutting carbs)

final BF%: 10-11% (using skin calipers)

planning to continue this for the next few more months and see how it goes. the only change to nutrition will be to allow 1 cheat day per week.

[Small]

1 250g nutella

you ate a whole jar of nutella ?

with just a spoon?

..thats legit :nod:

[poos_n_wees]

1 250g nutella, 3 large double choc muffins, curry with rice and 2 naan bread and a 1 litre tub of memphis big bits cookies n cream ice cream......

My eyes just glazed over reading that.. Yummm. And it cracks me up that Me & Small are in here commenting on the foodz..

Are you gonna do the Challenge?

[fudoc5]

1 250g nutella, 3 large double choc muffins, curry with rice and 2 naan bread and a 1 litre tub of memphis big bits cookies n cream ice cream......

My eyes just glazed over reading that.. Yummm. And it cracks me up that Me & Small are in here commenting on the foodz..

Are you gonna do the Challenge?

yeah,just entered..hahaha :pfft:

[fudoc5]

i've decided to stick to the same workout and nutrition routine for few more months and see how it goes