My 7 Weeks-In Progress Picture

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.

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)

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)

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)

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.

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)

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.