My 'step3' routine and results.

[LeeJunFan]

JANUARY 2nd (Day 4)

meal1: 4eggs (300cal)
meal2: Tuna, with olive oil (75g)(150cal)
meal3: 2 Chicken breasts w/veg and olive oil (?g)(?cal)
meal4: 1 Fillet steak w/veg and olive oil (?g)(?cal)
*meal5: Protein Shake w/olive oil (2tbl spns) (32g)(150cal)

*I know it's not a 'meal' but it's still calories!

cardio: had a squash lesson from 18:00 - 18:40 (a squash lesson will actually burn more calories than a game, although i did find it hard today because of lack of carbs, i can normally do an hour easy, but could only manage 40mins today!

weights: biceps for an hour,
100 push-ups
100 sit-ups

 

[chewyxrage]

if the oil is making your tuna taste like shit, just drink the oil before eating the tuna.

at least then you can enjoy some of your meal, and oil isn't too bad if you just drink it fast and get it over with.

 

[Aston]

Now that looks good. pretty good, although you could maybe even cut out one of those chicken breasts for right now.

Go to drug store and get some ketostix to test your urine for ketones so you know when your in ketosis.

 

[LeeJunFan]

Ok cool, i think i will drink the oil on its own, i'm gonna try and have at least 6 table spoons of Olive oil a day whether it be drunk or mixed in with veg.
Thanx again for the input!

 

[Cut]

what exactly are you doing when you work your biceps for 1 hour?

 

[LeeJunFan]

Biceps:

Standing Curls (25kg)(3 sets of 12)
(30kg)(3 sets of 8)
Seated Hammer Curls (10kg each arm)(3 sets of 12)
(12kg each arm)(3 sets of 8)
Cable Curls (8kg one arm at a time)(3 sets of 12)
(9kg one arm at a time)(3 sets of 10)

Thats basically it, if i finish all that before an hour's up then i'll just do some more until the hour is up. On a normal night of doing weights i will go until failure but at the moment i'm just doing an hour (although i can get pretty close to failure in that hour if i rush around).

 

[Aston]

Might want to add a larger muscle group in there to help deplete glycogen stores. Also, thats a bit much volume for biceps IMO. Try 2 exercises for biceps for 4 sets and add in either back or chest for 3 exercises 4 sets. I have always found my clients to do the best on a w/o regimen similar to the one i posted on the earlier post.

 

[LeeJunFan]

i'll give it a shot, thanx!

 

[LeeJunFan]

JANUARY 3rd (Day 5)

meal1: 4eggs (300cal)
meal2: Protein shake, w/olive oil (3tbl spns)(32g)(500cal)
meal3: Tuna (200g)(200cal)
meal4: 2Chicken breasts w/ veg (140g each)(450cal)
meal5: 1Fillet steak w/ veg (140g)(???cal)
meal6: Protein shake (32g)(130cal)


cardio: bike for 15mins (200cal)

weights: Triceps for 1hr

100 sit-ups
chest is still sore from push-ups, once they have recovered i am going to try and
do both 100 sit-ups and 100 push-ups every day, or at least every other day.

 

[LeeJunFan]

I am actually considering not carb-ing up at all for the whole four weeks, what are your opinions on that?