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- Joined
- 8 Oct 2009
- Posts
- 865
Hi,
Back in April 2013 I was 135KG and I decided to finally do something about it. I went to a personal trainer and nutritionist and followed their instructions with regards to diet and he helped me train as well.
A year later and I was down to 82KG (my personal low).
Ever since June 2014 I decided I needed a break from the usual routine and I just wanted to enjoy summer. I only went to the gym once a week (sometimes once every 2 weeks). I started eating junk again basically.
Last November I signed up to a new gym and I am back to 3 time per week gym. However I kept eating junk until the new years basically.
I started my diet again this Monday and when I weighed myself I was 97KG so in 6 months I ended up gaining 15KG.
Diet
Monday-Thursday, Saturday:
Breakfast: nothing (sometimes a banana). I am usually ina hurry in the am so I end up not eating anything.
10am: 1 Banana
Lunch: 200gr chicken breast marinated in bbq powder or garlic and herbs powder with mixed stir-fry veg (mushrooms, peas, onions, marrows, aubergines, carrots and sweet paprika) and 1 baked sweet potato with rosemary.
4pm: Grapes / strawberries / oranges / kiwi or a mix of all
Dinner: same as lunch usually or sometimes a wrap with chicken, couscous and vegetables
Friday:
Breakfast: nothing (sometimes a banana). I am usually ina hurry in the am so I end up not eating anything.
10am: 1 Banana
Lunch: Cheat meal - sushi / burger / pasta
4pm: Grapes / strawberries / oranges / kiwi or a mix of all
Dinner: Usually nothing except some drinks (alcohol) with colleagues after work, so I thought I wouldn't eat to compensate.
Sunday:
Breakfast: nothing (sometimes a banana). I am usually ina hurry in the am so I end up not eating anything.
10am: 1 Banana
Lunch: Cheat Meal - usually it's fried rabbit or fried veal or pork (when I say fried it's usually a tablespoon of olive oil in the pan) with roasted/sauteed potatoes
4pm: Grapes / strawberries / oranges / kiwi or a mix of all
Dinner: wrap with chicken, couscous and vegetables or same as monday lunch
Occasionaly (once-twice a week, I have some chocolate (like a finger of kitkat or something). I got a massive sweet tooth!
Gym
I am going to the gym on Monday, Tuesday and Thursday and I follow the following 2 routines (alternating between days).
Routine 1:
20 mins Treadmill - 3.5 mins 8 km/h; 1.5 mins 11km/h
Leg Press: 3 x 15 (100kg, 120kg, 140kg)
Back Squats: 3 x 15 (40kg, 50kg, 60kg)
Lunges: 2 x 20 (both legs, 10kg dumbells on each hand)
Crunches: 3 x 15
Routine 2:
20 mins Treadmill - 3.5 mins 8 km/h; 1.5 mins 11km/h
Lat Pulldown: 3 x 15 (40kg)
Bench Press (chest machine): 2 x 15 (40kg)
Shoulder Press (machine): 2 x 15 (20kg)
Bicep Curls: 2 x 10 (10kg dumbells on each hand)
Triceps: 2 x 15 Dips
My aim is to get down to 80KG, regain fitness and lose as much body fat as possible.
Any advice on how to improve, what to add, what to remove, etc from the diet and gym exercises is appreciated!
Thanks and sorry for the long post
Back in April 2013 I was 135KG and I decided to finally do something about it. I went to a personal trainer and nutritionist and followed their instructions with regards to diet and he helped me train as well.
A year later and I was down to 82KG (my personal low).
Ever since June 2014 I decided I needed a break from the usual routine and I just wanted to enjoy summer. I only went to the gym once a week (sometimes once every 2 weeks). I started eating junk again basically.
Last November I signed up to a new gym and I am back to 3 time per week gym. However I kept eating junk until the new years basically.
I started my diet again this Monday and when I weighed myself I was 97KG so in 6 months I ended up gaining 15KG.
Diet
Monday-Thursday, Saturday:
Breakfast: nothing (sometimes a banana). I am usually ina hurry in the am so I end up not eating anything.
10am: 1 Banana
Lunch: 200gr chicken breast marinated in bbq powder or garlic and herbs powder with mixed stir-fry veg (mushrooms, peas, onions, marrows, aubergines, carrots and sweet paprika) and 1 baked sweet potato with rosemary.
4pm: Grapes / strawberries / oranges / kiwi or a mix of all
Dinner: same as lunch usually or sometimes a wrap with chicken, couscous and vegetables
Friday:
Breakfast: nothing (sometimes a banana). I am usually ina hurry in the am so I end up not eating anything.
10am: 1 Banana
Lunch: Cheat meal - sushi / burger / pasta
4pm: Grapes / strawberries / oranges / kiwi or a mix of all
Dinner: Usually nothing except some drinks (alcohol) with colleagues after work, so I thought I wouldn't eat to compensate.
Sunday:
Breakfast: nothing (sometimes a banana). I am usually ina hurry in the am so I end up not eating anything.
10am: 1 Banana
Lunch: Cheat Meal - usually it's fried rabbit or fried veal or pork (when I say fried it's usually a tablespoon of olive oil in the pan) with roasted/sauteed potatoes
4pm: Grapes / strawberries / oranges / kiwi or a mix of all
Dinner: wrap with chicken, couscous and vegetables or same as monday lunch
Occasionaly (once-twice a week, I have some chocolate (like a finger of kitkat or something). I got a massive sweet tooth!
Gym
I am going to the gym on Monday, Tuesday and Thursday and I follow the following 2 routines (alternating between days).
Routine 1:
20 mins Treadmill - 3.5 mins 8 km/h; 1.5 mins 11km/h
Leg Press: 3 x 15 (100kg, 120kg, 140kg)
Back Squats: 3 x 15 (40kg, 50kg, 60kg)
Lunges: 2 x 20 (both legs, 10kg dumbells on each hand)
Crunches: 3 x 15
Routine 2:
20 mins Treadmill - 3.5 mins 8 km/h; 1.5 mins 11km/h
Lat Pulldown: 3 x 15 (40kg)
Bench Press (chest machine): 2 x 15 (40kg)
Shoulder Press (machine): 2 x 15 (20kg)
Bicep Curls: 2 x 10 (10kg dumbells on each hand)
Triceps: 2 x 15 Dips
My aim is to get down to 80KG, regain fitness and lose as much body fat as possible.
Any advice on how to improve, what to add, what to remove, etc from the diet and gym exercises is appreciated!
Thanks and sorry for the long post
Last edited:
