My 6 Weeks-In Progress Picture
One week into Rusty Moore’s Rapid Fat Loss diet!
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.
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.
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.
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.
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.
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.
Gym
Didn’t go.
Sunday Oct 26
And finally…
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.