DARE TO SHRED AGAIN!! Sk's weightloss program!
just go finished 2 programs and will finish push up challenge soon, and I need something to loose weight as I reached again a plateau....so I am Very interested! As for diet I am doing the warrior one and may be fasting more seriously for a few days.
The question I have is there a rest day? ( I am doing too much everyday currently and my joints are not very happy)
OK Scotty, I'm ready whenever you are! Oh, I have to finish day 26 of the Ripped program first. Haha, that'll be taken care of today. Ready to go tomorrow!
Starting now day 1. Weight 73 kg (wow took 2 kg over the weekend, hate carb days)
As for my meal plan, my maintenance calories would normally be around 3100 calories of which 45% is protein, 35% carbs and 20% fats. For this program the weekly split will be as follows:
My protein will be 312g every day for the full 4 weeks (1.5g per lb of bodyweight)
WEEK ONE: 2600 cals
Monday: protein 312g / carbs 257g / fats 29g
Tuesday: P 312g / C 192g / F 57g
Wednesday: P 312g / C 160g / F 71g
Thursday: P 312g / C 160g / F 71g
Friday: P 312g / C 64g / F 114g
Saturday: P 312g / C 64g / F 114g
Sunday: P 312g / C 160g / F 71g
WEEK TWO: 2500 cals
WEEK THREE: 2400 cals
WEEK FOUR: 2300 cals
The carbs / fats percentages will drop in line with the calories but the protein will remain the same. The vast majority of the carbs will be eaten in the morning and lunch, with some saved for after my workout.
This is a high protein meal plan and shouldn't be maintained indefinitely.
Is this a just diet programme or some workout as well.??i
Day 3: replaced the last ten minutes by jogging&sprints with weights attached on the hands as no machines outside. I'll weight when back home
Day 2 completed. I thoroughly enjoyed the workout. Didn't hit all my macros though but I was very close. Closer than yesterday. :)
So I even tho I haven't started yet. I tracked my food today and I am already starting to see where I need to step up. I need to get more protein and more calories in general. So i need tonpick better things to eat so i can get more calories without the carbs and fats. I was pretty close to the carbs and fats but protein lacked alot. So I already have some whey protein so I'm going to buy some more and start drinking more protein shakes when I officially start.
Day 4 ending was hardcore! Lol, regarding diet, yesterday during day only little pineapple and litchi, evening had salad, morning glory, fish, squid and chilli.(I am pescatorian/vegetarian, I don't eat meat). Today some fruit and tonight still some fish but less and more veggies. This weekend little fruit during days and fully vegetarian the evening. I notice with this program that I feel more hungry than usual with my warrior diet, so it's very efficient lol. I weight when back home.