Week 8, Days 1-7

My 7 Weeks-In Progress Picture

w_07

That would be two weeks into Rusty Moore’s Rapid Fat Loss Diet, a.k.a the two shakes and a chicken salad diet.

Monday October 27

Meals of the day

Meal 1: A chicken salad (at 17 00)

Snack: 2 apples, 1 low-fat, low-calorie yoghurt (at 19 00)

Meal 2: Prawn linguine (at 21 00)

Because the prawn linguine was so incredibly nice and I’m pretty sure you’ll hear about it regularly, I decided to share the recipe. It’s a simple 4-step process.

So…

Step 1:

Bring a large pot of lightly salted water to boil. Add the linguine and cook according to instructions on the box. It usually takes anywhere between 10-15 minutes. Drain. Add some butter to the linguine so the strands don’t stick together.

Step 2:

Heat oil in a saucepan over medium heat. Add chopped garlic. Mix in chicken broth, some lemon juice, lemon zest, salt and pepper. Reduce heat and simmer until the volume of liquid is reduced to ½ the original.

Step 3:

Cook your king prawns in butter, parsley, basil and chopped green chili. Cook until the prawns are opaque.

Step 4:

Stir the cooked linguine and prawns into the sauce prepared in Step 2. Cook for an additional 2 minutes until the pasta is well coated.

This is the end result I got and it was delicious and a half.

day 1

Gym

Day 1: Back, chest, abs

Cardio:

10 minutes steady rate cardio at speed 8.5 followed by HIIT for 20 minutes at speeds 5.7 (walking speed) and 11.8 (sprinting speed).

20 minutes low intensity steady state cardio

Tuesday October 28

Meals of the day

Meal 1: Leftover prawn linguine (at 18 00)

Snack: 2 Danone Actimel (at 19 30)

Meal 2: A chicken salad (at 21 00)

day 2

I guess after having salads for 14 days straight, they grew on me, huh… 😉 😉 😉

Gym

Day 2: Shoulders, biceps, triceps

Cardio:

10 minutes steady rate cardio at speed 8.7 followed by HIIT for 20 minutes at speeds 5.7 (walking speed) and 11.5-12.5 (sprinting speed).

20 minutes low intensity steady state cardio

Wednesday October 29

Meals of the day

Meal 1: 1 scoop of whey protein (at 14 00)

Snack: 2 Danone Actimel (at 18 00)

Meal 2: Tandoori chicken bites and salad (at 20 30)

day 3

Gym

Steady rate cardio for 15 minutes at speeds 8.7, 9.0 and 9.3 (3 x 10 minutes) followed by HIIT for 15 minutes at speeds 5.7 (walking speed) and 11.5-12.5 (sprinting speed).

20 minutes low intensity steady state cardio

Thursday October 30

Meals of the day

Meal 1: 2 chicken ham sandwiches (at 17 00)

Snack: Skipped it

Meal 2: A Santa Fe chicken salad (at 20 00)

day 4

Gym

Day 1: Back, chest, abs

Cardio:

10 minutes steady rate cardio at speed 8.7 followed by HIIT for 20 minutes at speeds 5.7 and 12.0-12.5.

20 minutes low intensity steady state cardio

Friday October 31

So October 31 was Halloween and while I didn’t have plans per se this year, I did decide to go out for dinner. I went out for a cheeseburger. The amazing thing about the place I went to was that they serve, in their words, a gourmet version of the American beefburger served in a bread roll. They let you build your own! So you get the beef patty in a bread roll. The sauces are given separately as are the other things you would normally find in a cheeseburger: onion, tomato and pickles. The cheese is not optional but hey, win some lose some right?

Meals of the day

Meal 1: Skipped it

Snack: 1 apple, 10 grapes (at 17 00)

Meal 2: A cheeseburger (at 21 30)

Had my burger without the sauces and I anyway don’t do onions, tomatoes and pickles.

day 5

Gym

Day 2: Shoulders, biceps, triceps

Cardio:

10 minutes steady rate cardio at speed 9.0 followed by HIIT for 20 minutes at speeds 5.7 (walking speed) and 12.0-13.0 (sprinting speed).

20 minutes low intensity steady state cardio

Saturday November 01

So when I went out for dinner on Friday, something in the menu caught my attention. Tacos!! Got me obsessing! And because I anyway didn’t feel like cooking yesterday, I went out for tacos. Not exactly unhealthy if you look at it! I again skipped the sour cream. The meal comes down to grilled chicken and beans in 1 wheat tortilla with cheese and salad.

Meals of the day

Meal 1: Skipped it

Snack: 1 apple, 10 grapes (at 17 00)

Meal 2: Tacos (at 21 00)

day 6

Gym

Cardio only so 15 minutes steady rate cardio at speeds 8.5, 9.0 and 9.5 for 3 x 10 minutes followed by HIIT for 20 minutes at speeds 5.7 and 12.5.

20 minutes low intensity steady state cardio

Sunday November 02

Meals of the day

Meal 1: 2 chicken ham sandwiches (at 17 00)

Snack: 10 grapes, 2 Danone Actimel (at 19 00)

Meal 2: 1 scoop of whey protein, 1 multivitamin (at 20 00)

Gym

Rest day.

day  7

Week 7, Days 1-7

My 6 Weeks-In Progress Picture

One week into Rusty Moore’s Rapid Fat Loss diet!

w_06

Monday Oct 20

Meals of the days

Meal 1: 1 scoop of whey protein, 1 multivitamin

Snack: 1 apple

Meal 2: Chicken salad

– With lettuce, cucumber, olives, mushrooms, sweet corn, chilli and chicken.

day 1

Gym

10 minutes steady rate cardio at speed 8.2 followed by HIIT for 20 minutes at speeds 5.7 and 11.5-12.0.

Day 1: Back, chest, abs

20 minutes low intensity steady state cardio on the exercise bike.

The exercise bike is a definite leg builder. I can feel the effect each time I’m done working out. It creates a “pump” in the legs, which, I think, in the long run will encourage growth. Toning up my legs is on my to-do list so this is like killing two birds with one stone.

Tuesday Oct 21

Meals of the days

Meal 1: 1 scoop of whey protein, 1 multivitamin

Snack: Skipped it

Meal 2: Chicken salad

– With lettuce, cucumber, cabbage, carrots, olives, sweet corn, egg, chicken and croutons.

day 2

Gym

10 minutes steady rate cardio at speed 8.2 followed by HIIT for 20 minutes at speeds 5.7 and 11.5-12.0.

Day 2: Shoulders, biceps, triceps

20 minutes low intensity steady state cardio on the exercise bike.

Wednesday Oct 22

Meals of the days

Meal 1: 1 scoop of whey protein, 1 multivitamin

Snack: 1 apple

Meal 2: Chicken salad

– With lettuce, cucumber, carrots, sweet corn, olives, egg and chicken.

day 3

Gym

10 minutes steady rate cardio at speed 8.5 followed by HIIT for 15 minutes at speeds 5.7 (walking speed) and 12.0 (sprinting speed).

20 minutes low intensity steady state cardio on the exercise bike.

Thursday Oct 23

Meals of the days

Meal 1: 1 scoop of whey protein, 1 multivitamin

Snack: 1 apple

Meal 2: Chicken salad

– With lettuce, cucumber, carrots, cabbage, sweet corn, chicken and croutons.

day 4

Gym

10 minutes steady rate cardio at speed 8.7 followed by HIIT for 20 minutes at speeds 5.7 and 12.0.

Day 1: Back, chest, abs

25 minutes low intensity steady state cardio on the exercise bike.

Friday Oct 24

Meals of the days

Meal 1: 1 scoop of whey protein, 1 multivitamin

Snack: Skipped it

Meal 2: Chicken salad

– With lettuce, tomatoes, pepper, avocado chicken, tortillas, toast and Ranch sauce.

day 5

Gym

10 minutes steady rate cardio at speed 8.7 followed by HIIT for 15 minutes at speeds 5.7-6.0 (walking speed) and 12.0-12.5 (sprinting speed).

Day 2: Shoulders, biceps, triceps

20 minutes low intensity steady state cardio on the exercise bike.

Saturday Oct 25

Meals of the days

Meal 1: 1 scoop of whey protein, 1 multivitamin

Snack: 1 apple

Meal 2: A Subway Chicken Teriyaki salad

– With lettuce, cucumber, tomatoes, onions and Teriyaki chicken.

IMG_20140216_144958

Gym

Didn’t go.

Sunday Oct 26

And finally…

original

I’m done!!!!!

No more chicken salads… Or whey protein!

Fun times!!!!

Meals of the days

Meal 1: 1 scoop of whey protein, 1 multivitamin

Snack: Skipped it

Meal 2: Chicken salad

– With lettuce, cucumber, carrots, mushrooms, chicken and croutons.

Gym

Rest day.

Week 6, Days 1-7

I know.

I’m super late in posting once again. Not on purpose! It’s been a hectic week and I’ve been really swamped. This blog is sort of a hobby of mine. And hobby is by definition an activity done in one’s leisure time. No leisure time means no hobby.  😛 😛

But I do keep a detailed log of everything I eat everyday and everything I do at the gym. So I do have you guys at the back of my mind…always!  :) :)

So let’s get started, shall we? Loads of catching up to do! But first thing first, my progress picture for this week. You’ll notice that I changed things around this time. From now on, I’ll be doing full body shots. And since I don’t have a full-length mirror at home, I’ll be taking my progress pictures at the gym now.

w_05

Monday Oct 13

Like I mentioned on Sunday, this week and next week, I’ll be doing Rusty Moore’s Rapid Fat Loss Diet. Day 1 went pretty okay.

Meals of the day

Meal 1: 1 scoop of whey protein

Snack: 1 scoop of whey protein

Meal 2: Chicken salad

– With lettuce, cucumber, carrots, eggs, mushrooms, cheese and grilled chicken.

day1

Gym

Day 1: Back, chest, abs

Cardio: 10 minutes steady rate cardio at speed 8.5 followed by HIIT for 20 minutes at speeds 5.7 and 11.5.

Tuesday Oct 14

Meals of the day

The one cool thing about doing Rusty Moore’s Rapid Fat Loss diet is that it’s so easy to write about my meals. Because I’m hardly having any!!!! Everything else about it sucks so badly.

Meal 1: 1 scoop of whey protein

Snack: 1 scoop of whey protein

Meal 2: Chicken salad

– With lettuce, carrots, carrots, cucumber, mushrooms, zucchini and grilled chicken.

day2
Gym

Day 2: Shoulders, biceps, triceps

Cardio: 10 minutes steady rate cardio at speed 8.5 followed by HIIT for 20 minutes at speeds 5.7 and 12.0.

Wednesday Oct 15

3 days into Rusty Moore’s diet and I started seeing the magic happen. And it wasn’t just me. People around me said it too. I started getting visibly leaner. The diet might suck and it might cause severe mood swings but boy it’s effective.

Meals of the day

Meal 1: 1 scoop of whey protein

Snack: Skipped it

Meal 2: Chicken salad

– With lettuce, carrots, pineapple, sweet corn, mushrooms, grilled chicken and low-fat, low-calorie yoghurt.

Gym

10 minutes steady rate cardio at speed 8.5 followed by HIIT for 20 minutes at speeds 5.7 and 12.0.

20 minutes low intensity steady state cardio on an exercise bike rather than a treadmill.

day4.1

The rationale

Assuming you have your diet under control, HIIT alone can help you get lean quickly. It contributes to a calorie deficit and it creates Oxygen Debt which means it will boost your metabolism for many hours after the workout has been completed.

BUT, when your 15-20 minute session is completed, there is a special “window of opportunity” where there will be a large amount of free fatty acids floating around in your bloodstream. Eventually they will get redeposited back into the fat cells…unless you burn them up with low intensity cardio!

So I was only doing HIIT before. Today I escalated things! Maybe it was something I saw at the gym.

day4.2

Wouldn’t that have an effect on you?? 😛 😛

Thursday Oct 16

Meals of the day

Meal 1: 1 scoop of whey protein

Snack: 1 scoop of why protein

Meal 2: Chicken salad

– With lettuce, carrots, pineapple, sweet corn, mushrooms, grilled chicken and low-fat, low-calorie yoghurt.

day3

Gym

Day 1: Back, chest, abs

Cardio: 10 minutes steady rate cardio at speed 8.5 followed by HIIT for 20 minutes at speeds 5.7 and 11.5.

20 minutes low intensity steady state cardio on the exercise bike.

Friday Oct 17

5 days into the diet and things started to get hard. The mood swings for one do not help. I also feel a little drained energy level wise. Which makes a lot of sense. I am taking whey protein, not a meal replacement shake. And my salads, for the most part, are devoid of any carbs. I might add some croutons or toast to them next week. We’ll see how it goes over the weekend.

Meals of the day

Meal 1: 1 scoop of whey protein

Snack: Skipped it

Meal 2: A Chicken Teriyaki salad from Subway

– With lettuce, cucumber, peppers, olives, jalapenos, chicken and cheese.

day5

Gym

Day 2: Shoulders, biceps, triceps

Cardio: Steady rate cardio at speed 8.5 for 10 minutes followed by HIIT for 20 minutes at speeds 5.7 and 12.0.

20 minutes low intensity steady state cardio on the exercise bike.

Saturday Oct 18

Meals of the day

Meal 1: 1 scoop of whey protein

Snack: Skipped it

Meal 2: Salad with steak pieces

A deviation from the chicken salads I’ve been having for days now, the salad had lettuce, cucumber, peppers, pineapple, mushrooms, feta cheese, steak pieces and plain, low-fat, low-calorie yoghurt.

day6

Gym

10 minutes steady rate cardio at speed 8.5 followed by HIIT for 20 minutes at speeds 5.7 (walking speed) and 11.5-13.0 (sprinting speed).

20 minutes low intensity steady state cardio on the exercise bike.

Sunday Oct 19

And finally, today is Sunday so the blog is now up to date!!! It’s also Day 7 of the Rusty Moore diet and so an update is due, isn’t it?

day7

Do you see what I mean by I am getting visibly leaner? That’s what Rapid Fat Loss does for you! And suddenly, whey protein and chicken salads are starting to grow on me.  😛 😛

Meals of the day

Meal 1: Skipped it

Snack: Skipped it

Meal 2: A Santa Fe chicken salad

– With lettuce, peppers, sweet corn, avocado, grilled chicken and tortillas.

Gym

Day 1: Back, chest, abs

Cardio: 10 minutes steady rate cardio at speed 8.5 followed by HIIT for 20 minutes at speeds 5.7 (walking speed) and 11.5-13.0 (sprinting speed).

20 minutes low intensity steady state cardio on the exercise bike.

Week 5, Day 7

The end of Week 5! Shit’s about to get serious. Tomorrow I start yet another cycle of Rusty Moore’s Rapid Fat Loss Diet and this time, I’m going to see it through. Two full weeks! No messing about, no cutting it short at 10 or 12 days.

An outline of the diet plan:

  • A 30g meal replacement shake for breakfast.
  • A 30g meal replacement shake for lunch.
  • A salad for dinner with 1-2 chicken breasts and no dressing or a vinegar based dressing.
  • Optionally one can also have an apple after dinner.

What’s special about this diet is that each day “builds upon” the previous day and you get visibly leaner day by day. It’s tough as hell but works wonders! Last time I tried doing this, I only lasted 12 days and then again, those 12 days were terrible. I was having mood swings like crazy. We’ll see what happens this time. 😛 😛 😛

Rusty Moore recommends Myoplex Original as his preferred meal replacement shake. Myoplex Original comes in a box with individual packets and contains roughly 42g of protein per serving fortified with a bunch of vitamins.

This diet, as you can see for yourself, is pretty extreme. It’s NOT meant to be done long term. Maybe 1-2 times a year to either jump start a diet or use leading up to summer or a vacation.

I’m working towards my next big event… MY BIRTHDAY!! In exactly…

Untitled

Meals of the day

Meal 1: Skipped it

Snack: Tesco’s Frosted Flakes with skimmed milk (at 15 00)

Meal 2: A 6-inch Chicken Teriyaki sub (at 18 00)

Week 5, Day 6

So I’m home. I feel depressed.  :( :( :(

Rome was so amazing, getting back to salads and tuna and grilled chicken is going to be hard. But that’s what a trip is all about right? For a couple of days, you forget everything and just unwind. Then it’s back to real life. My flight was at 12 25 so really speaking, I didn’t do much today. I just woke up, checked out and got to the airport. After 2 hours in a plane and 2 hours in a train, I got home.

And that’s pretty much everything! Oh and I had my last slice of real Italian pizza at the airport. And a cannoli!

me

Ok fine, it wasn’t your standard “slice” of pizza but hey…still a slice! 😛 😛 😛

Meals of the day

1 “slice” of Margherita pizza, 1 cannoli and a cappuccino (they were only selling the cannoli in twos so I had one and trashed one).

dsc_0463_130802_1412