So…..off to Ibiza in exactly 14 days.
Thought I would write a daily Blog of my diet, training and the results achieved in just 2 weeks. My aim? To lose as much body fat as possible and look good around the pool or beach. Shallow? No. Just doing to myself, the things I teach to you guys and I thought it might be interesting for you all to see my results and also the commitment needed to make a positive change in my body composition. The bottom line is this….all carbohydrates will be dropped, my protein levels will go up as will my intake of fats. I actually enjoy phases like this as it gives me a reason and a goal to train for and in a weird way, the stricter I get with my diet, the more buzzed I get. Maybe it’s because I’m willing to do what most people are not in terms of diet. Maybe it’s because I like the results at the end of it and I know for a fact that it’s because I like writing in this Blog. It’s possibly a combination of all three reasons. Regardless of the reasons why, I hope you can gain some relevant information from this Blog and apply it to your sessions in the gym and at Boot camp or to your “Beach body” diet in the future.
Day 1 – 9th Sept – Diet
615am – 1 turkey breast, oven baked, and 25g of cashew nuts
9am – 2 scoops of Gaspari Myofusion whey protein with water, handful of mixed nuts
10.55am – 1 turkey breast, 3 florets of tenderstem broccoli (raw), 2 fish oil capsules
1.30pm – 1 turkey breast, 25g of cashew nuts, and an apple
2pm – pre training coffee (flat white, Starbucks) 🙂
2.45pm – Training – Delts and calves
4pm – Post training shake, 2 scoops of PHD protein, and a raisin & cinnamon bagel
6pm – 1 tin of mackerel
7.30pm – Sirloin steak, medium rare, mixed green vegetables
Day 2 – Sept 10th – Diet
930am – 3 organic eggs, scrambled, salmon steak, baked.
1130am – 2 scoops of whey protein, handful of nuts
2pm – Post Boot camp – 2 scoops of whey protein.
430pm – Sirloin steak, medium rare and an apple, 2 fish oil capsule
7pm – Packet of pre cooked chicken, handful of almonds.
12pm midnight – Chicken kebab, no pita bread, just grilled chicken and salad 🙂
Day 3 – Sept 11 – Diet
11am – 2 eggs scrambled, 2 bacon, mushrooms, tomatoes from local greasy spoon.
2pm – 1 turkey breast, tenderstem broccoli and 5 capsules of fish oil
430pm – 1 turkey breast and 3 scrambled eggs
630pm – 2 scoops of whey protein, table-spoon of fish oil
8pm – rump steak with mixed vegetables. 2 glasses of red wine 🙂
11pm – 1 tin of mackerel
Day 4 – Sept 12th – Diet
8am – 1 turkey breast, handful of almonds
10am – 2 scoops of whey protein, teaspoon of almond butter.
12.30pm – 2 scoops of whey pre training
2pm – Training – Chest and back.
3pm – 2 scoops of whey protein and a bagel post workout
5pm – half a chicken breast and 10 almonds
830pm – Rump steak and 3 eggs, scrambled.
Day 5 – Sept 13th – Diet
645am – Fillet steak, handful of almonds
915am – 2 poached eggs, 3 rashers of bacon, mushrooms
12pm – 2 scoops of whey protein, 5 fish oil capsules
2pm – 1 apple
210pm – pre training flat white 🙂
More to come today but in the meantime, here is the first pic I took on Friday last week, day 1 of Project Ibiza. I have tightened up quite a bit since then and will take another pic on Wednesday to see any changes.
3pm – training – should have been legs but didn’t feel up to it mentally so smashed arms in 30 mins before my next client in the gym.
4pm – post training shake, 2 scoops of PHD whey, 1 cinnamon bagel.
6pm – 1 turkey breast, 5 fish oils
9pm – Salmon steak and 10 cherry tomatoes…..1 glass of red wine. 🙂
10.30pm – 1 tin of mackerel, tablespoon of peanut butter.
11pm – wrote this blog
Midnight – Sleep…….zzzzzzzzz
Day 6 – Sept 14th – diet
645am – 3 scrambled eggs. (annoyed as had nothing else in)
945am – Packet of chicken (M&S), tenderstem broccoli, 5 fish oil capsules.
Didn’t bring any food with me for the day. I’ll prepared so at the mercy of M&S. Fortunately, they have everything I need.
11.45am – As I type this, flat white in Starbucks…..
More to come…..no weight training today, will rest the muscles but may get some HIIT done instead to keep my metabolism high. For those that don’t know, HIIT stands high intensity interval training.
145pm – 2 scoops of whey protein, handful of almonds.
3pm – HIIT. Consisted of 15 mins on the treadmill. Sprinted @ 18kph, walked @6kph x 6, then did 1 set of tabatas, more details on tabatas soon.
5pm – 2 scoops of whey protein.
7pm – felt really faint, blood sugar dropped massively and it was because i didn’t have any fats with the previous protein shake. Had a protein bar from the fridge at work which had 35 grams of carbs in. Annoyed at myself for allowing this to happen.
9pm – Sirloin steak, spinach, with cherry tomatoes, peppers and red onion
11pm – 1 tin of mackerel
Day 7 – Sept 15th – Diet
630am – 1 chicken breast, 10 almonds, tablespoon of fish oil
930am – 2 scoops of whey protein, handful of mixed nuts
11.45am – 1 turkey breast, spinach leaves, cherry tomatoes and red onion
2pm – pre training, double macchiato
245pm – smashed legs
4pm – 2 scoops of PHD protein, cinnamon bagel
7pm – 2 scoops of whey protein
830pm – CHEAT NIGHT 🙂 Cheese balls, steak, white rice and beans and 1 beer from a little Brazilian place around the corner from our Boot camp studio. More info of the benefits of a well-timed cheat meal to come. When utilized correctly, it’s very powerful. When it goes wrong it can ruin your physique over night.
10.30pm – 3 poached eggs, few almonds.
11.30pm – Sleep
Day 8 – Sept 16th – Diet
Woke up hoping the cheat meal had worked, and it did. I am a little leaner than yesterday and holding less water so slightly drier which is exactly the desired outcome.
Read more about a cheat meal here.
8am – 3 eggs and a piece of salmon, coffee
10.30- 2 scoops of whey protein, 1 apple
11.30- Training – chest and calves
12.30 – 2 scoops of PHD protein, 1 cinnamon bagel
2.30pm – 1 turkey breast, handful of nuts
5pm – 1 turkey breast, handful of nuts
7pm – grilled chicken kebab, salad, no pita bread. Little chilli sauce
10pm – half a chicken breast.
12pm – went to bed hungry. Not good but necessary 🙂
Had a few pics taken after training today and BF measured again. The pics in my opinion are not good. The shadowing is not helping. I think I need to find another spot to take the pics…the locker area is just not cutting the mustard 🙂 They don’t show the improvement that I had hoped I had made so I was relying on the body fat measurement to give me good news. It was 11.8% so happy with that. It was 13.2% exactly 7 days ago. So now the hard work begins. Here are the pics – What do you guys think? Excuse me for the Bodybuilding pose at the end….I had to get that in there 🙂
Day 9 – Sept 17th – diet
930am – 1 turkey breast, 3 eggs and handful of cashew nuts
11.30am – 2 scoops of whey protein
2pm – piece of salmon on a bed of spinach, peppers, red onion
4pm – 1 tin of mackerel, 3 scrambled eggs
730pm – packet of prawns and 6 cherry tomatoes
Got a friend’s Birthday party tonight, the plan is to have 2 drinks, probably vodka and diet coke. That is the plan anyway. You know how these things go 🙂
930pm – grilled chicken kebab and salad before I got to the club for the party
10pm onwards – Had 3 JD’s and diet coke. Managed to stop after that so quite pleased with myself 🙂
Day 10 – Sept 18th – diet
10.30am – 1 turkey breast and 3 eggs in an omelette
130pm – 2 peppered mackerel fillets, spinach, peppers, tomatoes, red onion with olive oil and balsamic vinegar
4pm – 2 scoops of whey protein, table-spoon of fish oil
7pm – salmon steak, mixed green salad and table-spoon of fish oil
10pm – mackerel fillet and mixed green salad and table-spoon of fish oil
11.30 – turkey breast
12pm – sleep
Day 11 – Sept 19th – diet
830am – 3 eggs, scrambled and 1 turkey breast
11am – 2 scoops of whey protein, handful of mixed nuts
1pm – 1 chicken breast and 5 fish oil capsules
2pm – pre training flat white
3pm – Training- chest and back
4pm – 2 scoops of PHD protein and 1 cinnamon bagel
6pm – 1 tin mackerel
9pm – Sirloin steak, broccoli and tablespoon of fish oil
11pm – 1 scoop of whey protein
11.30pm – sleep
Day 12 – Sept 2oth – diet
Time to get really strict….
6am – Fillet steak, handful of almonds and tablespoon of fish oil
9am – 2 scoops of whey protein, 5 fish oils
12noon – 1 turkey breast, broccoli and 5 fish oils
3pm – 1 tin of mackerel and 1 apple
5pm – pre training coffee
6pm – training – legs
7.30pm – 2 scoops of PHD protein and 1 cinnamon bagel
930pm – 1 turkey breast, 5 fish oils
11.30 – 3 scrambled eggs
Midnight – sleep
Day 13 – Sept 21st – diet
6am – 1 chicken breast, handful of macadamias
9am – 2 scoops of whey protein
12noon – 1 turkey breast, 1 apple, 5 fish oils
1pm – pre training coffee
130pm – training – hit biceps and triceps hard!
230pm – 2 scoops of whey protein, 1 cinnamon bagel
4pm – 1 chicken breast, 5 fish oils
7pm – Sirloin steak, green salad, lots of virgin olive oil
10pm – tub of cottage cheese (randomly fancied it )
11.30 – sleep
Day 14 – Sept 22nd – Diet
Last day before I go to Ibiza. Will take a pic later to see the last-minute changes. I think you will see the difference. Its been pretty easy to be honest. The hardest bit is having lots of snacks to hand so the preparation at times is a drag but it’s what is needed so I just get on with it.
6am – 3 eggs, 1 mackerel fillet
9am – 2 scoops of whey protein
Thats it so far….check back here soon 🙂
12pm – 1 turkey breast and 5 fish oils
2pm – pre training coffee.
3pm – Training – delts and calves
4pm – 2 scoops of phd whey
6pm – 1 chicken breast, 1 apple and 5 fish oils
9pm – 2 scoops of whey protein, 5 fish oils
So here is the final picture, taken today about 330pm. Had my body fat tested straight after and I was 10.1% so very happy with that. Over a 3% drop in 2 weeks.
Its 10.25pm right now and I haven’t packed yet for Ibiza and my flight is at 8.10am from Gatwick so I need to go but will update this very soon and explain the hows and they whys of everything on this Blog. I hope that this has been educational guys. I’m back to London on Monday morning…….The white Isle here I come 🙂
OK. So in this part of the Blog, I want to mention a few things on my diet and answer a few questions that have arisen. If you look at my diet you can see it consisted of very high protein, fairly high amounts of fat and low to very low carbohydrates. This is what helps you lose as much body fat in the quickest time. This is very effective and apart from the odd craving or two here and there, I never felt hungry and my calories were fairly high. There is no need to starve yourself when trying to lose body fat. On the contrary, by feeding the body every 2-3 hours, this will promote fat loss and keep your metabolism running high and energy levels will be constant.
Is this diet a little boring? The answer is yes. But I wanted results in 2 weeks so it’s what is needed. Could you maintain this diet for ever? You could if you were very dedicated and to be honest my diet is not a million miles from this anyway, I would just probably have a little more carbs every now and then. What you need to do is work out what your goal is in the gym, how much you want to achieve that goal and then do the very best you can to work towards it. This Blog was to show you what can be achieved in a short amount of time if the effort is put in. It was also to show you that the best results really do come from weight training and diet, and cardio is not the be all and end all, in fact, not really needed for fat loss. It will put the icing on the cake so it has its place but I really suggest you spend so much more time on getting your diet in order than getting sweaty on a treadmill.
I really hope that this Blog has helped at least a few of you in your quest to lose body fat. I enjoyed it myself and will continue to provide you with relevant information in the future.
Thanks for all your support 🙂