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.
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.
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.
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.
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.
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.
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.
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.
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?
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.