To become lean/cut build, a strict diet is to be adhered by, one that requires consumption of a lot of protein and fiber. Topped by a good exercise plan, determination and patience, I intend to reach my goals hopefully in 3 months time. That shall be my 2013 year end/2014 new year resolution for physical fitness goals.
So how am I doing so far? Well, no significant changes in limbs size, but my waist shrunk by a bit. It's a good start. Let me share my training tips and diet tips.
Nutrition:
N1: For days where cardio and strength training are done in the morning:
- Meal 1 (0600): 1 serving of ON Amino Acids (pre-cardio)
- Meal 2 (0700): Oatmeal and raisins and coffee/tea w/o sugar or creamers + 1 serving of ON Whey Protein (for post cardio/pre-gym) + Banana
- Meal 3 (1000): 1 serving of Marigold HL Milk + 1 serving of ON Whey Protein (for post-gym)
- Meal 4 (1300): Lunch
- Meal 5 (1530): 1 serving of fruit
- Meal 6 (1900): Dinner
- Meal 7 (2145): 1/2 serving of Marigold HL Milk + 1 serving of ON Whey Protein (for sleep recovery)
N2: For days where cardio is done in the morning but gym is at noon:
- Meal 1 (0800): 1 serving of ON Whey Protein (Post cardio + statics) + Oatmeal, raisins and banana
- Meal 2 (1030): 2 slices of wholemeal bread with peanut butter spread and cinnamon honey spread
- Meal 3 (1230): Lunch (Pre-gym meal)
- Meal 4 (1530): 1 serving of ON Whey Protein + Milk (Post-gym)
- Meal 5 (1715): 1 serving of fruit
- Meal 6 (1900): Dinner
- Meal 7 (2145): 1/2 serving of Marigold HL Milk + 1 serving of ON Whey Protein (for sleep recovery)
The above are rough plans I followed to cater to workout timings. Lunch and dinner are main meals, and they usually consist of 1/2 serving of carbohydrates (either brown rice or oats), 1-2 servings of vegetables and 2 servings of lean protein, which can be eggs, chicken breasts, turkey breast or fish. Other alternatives are Subway sandwiches, and homemade salads. The point is to keep the lean muscles fueled with enough protein, so they can burn off the fats automatically. Meal 1 is important because after a whole night of fasting in your sleep, your body needs to absorb protein into your muscles first thing in the morning to energise them. Meal 7 is to help your body recover from muscle fatigue as you sleep, as sleep is when you repair your muscles, and the protein will help during the process.
Next is the workout program. Generally, I work out at least 5 days per week. This consists of at least 3 days when I go to the gym (2 hour sessions each) and 5 days for cardio.
For gym, I usually train specific parts based to which days I go. I'll divide muscle groups into categories.
G1:
- Upper back
- Biceps
- Shoulders
G2:
- Chest
- Triceps
G3:
- Middle/Lower Back
- Abs
- Legs
G4:
- Biceps
- Triceps
- Abs
G5:
- Back
- Shoulders
So everytime, before I go, I'll choose one of the above programs to utilise, so that I won't be a lost lamb. As for cardio, it's easier to split; usually I'll do 3 days of intervals and 2 days of long distance runs. Intervals are usually done pre-gym/post gym depending on timing. Days where long distance runs are done are usually coupled with simple statics to keep the muscles warmed up. Splitting them into their categories, we have:
C1:
- 8-11KM Run
- Statics
C2:
- 8-11KM Run
- Gym
C3:
- Intervals
- 10 x 1 min or
- 8 x 400 m or
- 16 x 200 m or
- 200/400m mixed intervals
- Gym
C4:
- Intervals
- 10 x 1 min or
- 8 x 400 m or
- 16 x 200 m or
- 200/400m mixed intervals
- Statics
So far, adhering by the above program, everything is going well. Temptation steps in from time to time, but quoting myself: "Never compromise your determination and your goals in the face of temptation."
Beats "YOLO". I hate that phrase. Always feel it's an excuse for people to find when they want to do dumb stuff they'll regret.
As for cheat meals, my first one will be 4/12 dinner with my university classmates, to celebrate the end of exams. Hope it'll be worth it.
Peace out, guys!
