Welcome to my weekly fitness update! I will discuss my food and workout routine (What worked/What didn’t) alongside my mental/physical/emotional state, in full transparency in hopes to motivate and inspire you as well as myself. Enjoy!
February 1st marked the first day of my intense 28 day food and fitness routine. I aimed to reduce carbs every passing week, and introduce high rep drop sets into my workouts. I would dedicate four days to lifting and three to active rest days involving cardio almost every single day. This is not something I plan on doing for the long run (you will understand once you see the restricted food intake), however I felt it was necessary to help kick myself back to former glory. Outside other blog posts, I will have a dedicated weekly write up to my fitness progress summarizing what worked, what didn’t, and any alterations I am planning on making to the plan.
My planned workout schedule
- Monday: Back/Biceps/Cardio
- Tuesday: Delts/Triceps/Cardio
- Wednesday: Active Rest (Cardio)
- Thursday: Legs/Cardio
- Friday: Chest/Calves/Cardio
- Saturday: Active Rest (Cardio)
- Sunday: Active Rest (Cardio)
My dietary restrictions (don’t shoot)
- No Fats
- Lean Proteins Only (Grilled Chicken, Prawn, Egg Whites, Fish)
- No Beef
- No Dairy
- No Soda
- No Gluten, No Wheat (Pasta,Bread, White rice are all No)
- No Ketchup
- Brown Rice, Oatmeal, Quinioa, Sweet Potato are allowed
- Basically Complex Carbs only, and mostly all by lunch time.
- Supplements include Whey/Casein Protein Mix , Fish Oil, Vitamins
- Turmeric Powder, Ginger, Cayenne and Black Pepper for anti-inflamatory properties.
- Green, Oolong, Lapsang Teas
A screenshot from my snapchat, where I share my food intake during the day and before and after my training sessions. Hopefully a source to give you ideas on what to eat to get or stay healthy.
Week 1 update (Feb 1- Feb 7)
Weight loss tracker
(2kg’s Down. Total Kg’s lost so far in 2016 = 7kg).
My work schedule this week was so packed I actually never had the chance to stop and think how my stomach felt! I was going from one thing to another, driving all over Bahrain (Seef, Manama, Jau, Riffa) rinse and repeat for almost the entire week that I never realized the reduced intake. The only day I felt tired and craving carbs (bread specifically) was on the 5th day (Friday) at night. However after drinking my shake I felt satisfied. The feeling of triumph amplified when I weighed myself on the next Monday and noticed two kilos off the number.
What Didn’t Work
During my Chest and Calves day, I felt like the Rep count and drop set routine was over kill. I tried to adapt this from Chris Gethin’s * recommended technique. I normally wouldn’t follow his programs because the guy focuses on gaining mass and lifting super heavy, but I took the recommended high rep/drop sets to torch some serious calories. Specifically with the decline chest press (on a seated machine) I felt some serious burn on my right shoulder blade, and not the good kind. Luckily Saturday and Sunday marked active rest days where I have to do cardio sessions, so I didn’t really need my ailing shoulder. I didn’t let ego get the better of me, and reduced the weights and rep count, but at the time of typing this I still feel dull aches. Part of me is concerned that I may have irritated my scar tissue from tearing my sub-scapulares during one of the best matches of my tennis career in 2013. Moving forward I will mostly only do 3 Sets with a rep count that will not exceed 15-20.
*dude has a funny name, especially if you google and see how big this guy actually is. Dude probably can eat my entire restaurant for his post-workout meal.
Highlight of the Week: I got my 2nd Knee shot on Wednesday, and felt able to do my Leg workouts by Thursday. Although I’m limited with what I can do on Leg day (Abductors, Leg Press mostly) I left the gym so pumped that I was able to continue with my schedule regardless of having taken my shot! Lots of ice, and my knee behaved for the entire week thankfully!
If you would like to join my workout journey I will be more then happy to share my entire schedule for both my workouts and food intake via email. Remember that I am not a nutritionist or instructor, so what I am doing might not work for you but it’s basic enough for anybody to get to (depending on how strict you are willing to be). You are more then welcome to email me on firstname.lastname@example.org
I hope this post was beneficial and motivational to you. More blog posts coming up, and a weekly update similar to this God-willing.
From the Ground Up (I’m taking you with me)
PS: This is are my social media links and what I use them for
My website: www.nervebullet.com for detailed blog posts regarding my health and fitness journey and other things I am passionate about including entrepreneurship, video games, music and poetry.
My instagram: Daily posts from the gym at work and everything in between. A brief look at my life as a fitness enthusist and an entrepreneur
My Snapchat: @nervebullet I mostly post my food intake on this, so you can see what I am eating during the day, and before and after my training sessions. Live accountability!
My Twitter: @nervebullet My live thoughts mostly before and after workouts to pump you and myself up! I also post music from my playlist to share the tunes that fire me up before and after my workout. Expect anything from Heavy Metal to Pop (Sevendust, Bury Tomorrow, Lupe fiasco, Tori Kelly (WTH BRO DO YOU EVEN LIFT?).
My Facebook Page: www.facebook.com/nervebullet Updated more then my twitter, and also more detailed status updates on health and fitness. A great place to get links to my latest blog posts as soon as they publish.