Day 1, Week 5
WEEK 1 – 137lbs / 20.1% bf
WEEK 2 – 135.5lbs
WEEK 3 – 134.4lbs / 18% bf
WEEK 4 – 132.5lbs
WEEK 5 – 129.9lbs
Day 1, week 5…or in other words, 30 days deep.
I said 30 days ago that after a much needed 2 months off restriction and discipline, I was ready to give 100% to the right diet and training routine again.
Even when you 100% MEAN IT, you still look forward to weeks 3/4 and think, God I hope this resolution lasts.
And it has. I have never been so comfortable after 4 weeks of a prep before.
Don’t get me wrong, this morning I walked past a giant Cadburys Oreo bar and I swear it was like I had walked past Matt Damon I was THAT enthralled. However, I am not gunning for the end quite yet.
4.5 weeks is usually when the magic starts to happen for me, so not to disappoint, I am making some further tweaks to my plan…
I am NOT changing my training an iota. I am definitely at the upper end of my limits re training and if I push it much further I’m going to get antsy and or angry in the gym.
I will however change my calorie count, which I haven’t done yet. This should ramp up my results and also stand me in good stead for a gentler depletion in week 7.
I will also change my carb cycle, again to stand me in good stead for a gentler depletion come week 7.
My training this week will look like this:
- A.M. – fasted cardio (at home) – 25 mins circuits (see fat loss app/android) OR 25 mins incline interval sprints – (no cardio added)
- P.M. – weights (at the gym) – different body part a day (weights4women app/android) – followed by a secondary 25 mins fat loss workout OR a secondary 25 mins incline interval sprints – (no cardio added)
My diet this week will look like this:
- DIET – 100% clean – 0 cheats – carb cycle – 5 days low – 1 day high (+1 day low carb added)
- -10% from my current calorie count of 1,700 – bringing me down to 1,530
So here we go, week 5, come at me!
*please continue to email firstname.lastname@example.org for questions re 15 Minute Fat Loss app / Weights4Women app / Eat Clean Get Lean iBook – for technical questions email email@example.com*