Cutting Diet.
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Diet Info/Foods in this Diet:
5 days out of 7 (Monday,Tuesday,Wednesday,Thursday,Sunday)
(Normal food on Friday + Saturday)
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Notes
Absolutley NO white carbs + Sugar during the week for fast weight loss with atleast 30 mins cardio a day and weights,one cheat day a week.
Also no dairy except for small amount of Skimmed milk in coffee and no fruit.
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Food
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Breakfasts:
Scrambled Egg Whites
Egg White Omelette
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Lunches:
Bowl of Tuna
Egg White Omelette
Scrambled Egg White
Boiled Egg Whites
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Main Meals:
2/3 Chicken Breast with Mixed boiled veg (broccoli etc)/Legumes (peas,sweetcorn)
2/3 Chicken Breast with Salad (lettuce,cherry tomatos,onion) with pickled egg white
2 cans of Tuna with light mayo with veg or salad
Steak with fat trimmed with Veg or Salad
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Snacks:
None unless protein with no fat/carbs,but deffo best to avoid
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Drinks:
All coffees with red milk and sweetner even on cheat days
Water
Diet coke,never full sugar drinks not even on cheat days
Alcohol:
only on Friday nights
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Start of Diet
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Vitals
Date:January 5th 2009
age: 27
height:6ft 4 (193cm)
Weight:17 stone 7lbs (245 pounds)
Target Weight = 14 stone (195 pounds)
Needed Cut/Loss: 3 stone 7lbs (-50 pounds)
Chest: 46"
Waist: 42"
Biceps: L:15" R:15.1"
Neck: 19"
Training
Monday: 30 mins cardio,20 mins biceps,Crunches
Tuesday: 30 mins cardio,20 mins biceps,Triceps,Traps
Wednesday: 30 mins cardio,20 mins biceps,Crunches
Thursday: 30 mins cardio,20 mins biceps,Triceps,Traps
Friday: 30 mins cardio,20 mins biceps,Crunches
Saturday: ---------none---------
Sunday: 30 mins cardio,20 mins biceps,Triceps,Traps
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Monday 5th January - Day 1 Week 1
Weight: 17 stone 7lbs (245 pounds)
Exercise:
60 mins Cardio (Wii Fit mainly Aerobic but also muscle and balance and yoga)
20 mins weights
Food:
Lunch: Scrambled Egg (2 egg whites,no yolk),handful of Tuna + light Mayo
Tea: 2 x Salmon Steak.2 x Chicken breast,pinto beans,carrots,peas,broccoli,sweetcorn
Snack: 25 unsalted nuts (peanuts,hazel nuts,brazil nuts)
Drink:
3 x Coffee with 1 teaspoon sugar in each,blue milk.
Water (6 pints)
(calories 1858,fat 57.6g,carbs 69.2g,protien 253.2g)
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Tuesday 6th january - Day 2 Week 1
Weight: 17 stone 3lbs (241 pounds)
Exercise:
60 mins Cardio - wii fit (60 mins jogging and aerobics)
20 mins weights
Food:
Breakfast: Scrambled Egg whites (2 eggs without yolk)
Lunch: handful of Tuna + Light Mayo with a can of Peas
Tea: 6oz Steak with fat trimmed,1 chicken breast,peas,sweetcorn,pinto beans,Asparagus,2 egg whites.
Snack: 45g of pickled mussels (80cal) and 10 brazil nuts
Drink:
4 x Coffee with sweetner and red top milk
Water (6 pints)
(calories 1934,fat 61.8g,carbs 124.5g,protien 216g)
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Wednesday 7th January - Day 3 Week 1
Weight: 17 stone 0lb (237 pounds)
Exercise:
30 mins Cardio
20 mins weights
Food:
Lunch: 2 scrambled egg whites,handful of tuna + light mayo,can of peas
Tea: 2 chicken breasts,lentils,kidney beans,carrots,sweetcorn,peas
Snack: 45g of pickled mussels (80cal)
Drink:
4 x Coffee with sweetner and red top milk
Water (4 pints)
(calories 2103,fat 58g,carbs 133g,protien 254g)
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Thursday 8th January - Day 4 Week 1
Weight: 16 stone 9lb (233 pounds)
Exercise:
30 mins jogging
30 mins weights
Food:
Breakfast: 2 scrambled egg whites
Lunch: Tuna + mayo with peas
Tea: Tuna + mayo with peas,carrots,lentils + kidney beans.
Drink:
3 x Coffee with sweetner and red top milk
Water (8 pints)
(calories 1213,fat 25.3g,carbs 83.6g,protien 156.8g)
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Friday 9th January ##CHEAT DAY##(aparantley this speeds up motabilism) -Day 5 week 1
Weight: 16 stone 7lb (231 pounds)
Exercise:
30 mins cardio (jogging)
20 mins weights
Food:
Breakfast: Fried Egg Sandwhich (2 fried eggs in one sandwhich)
Lunch: Bombay Badboy Pot Noodle
Tea: Chicken Korma (curry) + Rice
Drunken takeaway: half a 12" pizza
Drink:
Bottle of Red Wine (75cl)
Vodka (35cl)
Coca Cola (2 litres)
Bottle of Shloer (grape juice 75cl)
Water (6 pints)
2 x Coffee with 2 sweetners and skimmed milk
5 x Apple sour shots
(calories 3699,fat 92.2g,carbs,283.5g,protien 96g)
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Saturday 10th January - Day 6 Week 1
Weight: 16 stone 8lb (232lbs)
Exercise:
20 mins cardio (jogging)
20 mins weights
Food:
Breakfast: 2 scrambled egg whites
Tea: Tuna + mayo,4oz rump steak,peas,sweetcorn,carrots,pinto beans,brocolli
Snack: Chicken with chilli sauce.
Drink:
Coffee with 2 sweetners and skimmed milk
Water (5 pints)
Glass of Dr.Pepper (hangover suagar fix)
Glass of red wine
(calories 1832,fat 48g,carbs 112g,protien 204g)
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Sunday 11th January - Day 7 Week 1
Weight: 16 stone 8lbs (232lbs)
this fridays target: -6lbs (16 stone 2lbs)
Exercise:
30 mins cardio (jogging)
20 mins weights
Food:
Breakfast: 2 scrambled egg whites
Lunch: Tuna + light mayo with a can of peas
Tea: Tuna + l.mayo,peas,sweetcorn,pinto beans,lentils,carrots
Drink:
3 x Coffee with 2 sweetners and skimmed milk
Water (6 pints)
(calories 1357,fat 22g,carbs 130g,protien 135.8g)
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Monday 12th January - Day 8 Week 2
Weight: 16 stone 9lb (233lbs)...wtf!
Exercise:
60 mins cardio (jogging)
20 mins weights
Food:
Breakfast: 2 scrambled egg whites
Lunch: Tuna with a can of peas (no mayo)
Tea: Tuna,Kidney Beans,Butter Beans,carrots,broccoli,sweetcorn
Drink:
3 x Coffee with 2 sweetners and skimmed milk
Water (6 pints)
(calories 1020,fat 21.3g,carbs 95.2g,protien 116g)
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Tuesday 13th January - Day 9 Week 2
Weight: 16 stone 7lb (230lbs)
Exercise:
60 mins cardio (jogging)
20 mins weights
Food:
Breakfast: 2 fried eggs,baked beans,3 sausages,4 bacon with fat cut off,mushrooms (oops)
Tea: 8oz steak,peas,kidney beans,carrots,sweetcorn with a small amount of chilli ketchup on the side.
Drink:
3 x Coffee with 2 sweetners and skimmed milk
Water (6 pints)
(calories 1883,fat 99.6g,131.5g carbs,123.5g protien)
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Wednesday 14th January - Day 10 Week 2
Weight: 16 Stone 6lb (229lb)
Exercise:
60 mins cardio (jogging)
20 mins weights
Food:
Breakfast: 2 scrambled egg whites
Lunch: Tuna + light mayo with a can of peas
Tea: 2 chicken breast,peas,sweetcorn,lettuce,carrot,cucumber,tomatos,pepper,jalapeno peppers,2 egg whites
Drink:
5 x Coffee with 2 sweetners and skimmed milk
Water (6 pints)
(1566 calories,45.6g fat,91.7g carbs,195g protien)
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Thursday 15th January - Day 11 Week 2
Weight: 16 stone 5lb (228lb)
Exercise:
20 mins weights
Food:
Breakfast: 2 scrambled egg whites
Lunch: can of peas
Tea: 2 chicken breast,peas,sweetcorn,lettuce,carrot,cucumber,tomatos,pepper,jalapeno peppers,2 egg whites
Drink:
4 x Coffee with 2 sweetners and skimmed milk
Water (4 pints)
(1090 calories,35.3g fat,36.7g carbs,149.3g protien)
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Friday 16th January ##CHEAT DAY## - Day 12 Week 2
Weight: 16 stone 4lb (227lb)
Exercise:
20 mins weights
Food:
Breakfast: 2 fried eggs,2 sausages,baked beans,2 hash browns,2 bacon,2 large mushrooms
Lunch: chicken pasta snack
Tea: Chicken Korma with rice w/Satay sticks,onion bhajis and cucumber,onion and tomato salsa
Drink:
2 x Coffee with 2 sweetners and skimmed milk
bottle of red wine
2 glasses of bucks fizz
35cl of vodka
pure orange juice
5 pints of cider and blackcurrent
(6610 calories,115g fat,568g carbs,154g protien)
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Saturday 17th January - Day 13 Week 2 ##cheat day2## (because i hit a plateau i wanted to reboot my diet)
Weight: 16 stone 7lb (231lb)
Exercise:
20 mins weights
Food:
Lunch: chiken pasta snack
Tea: Chilli Con Carne and rice
Snack: Bombay Badboy pot noodle
Drink:
3 x Coffee with 2 sweetners and skimmed milk
2ltr Coca Cola
Pure Orange Juice
(1665 calories,50.7g fat,242.9g carbs,54g protien)
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Sunday 18th January - Day 14 Week 2
Weight: 16 stone 9lb (233lb)
Exercise:
(in bed ill,Skipping Cardio this week)
Food:
Lunch: Bombay Badboy pot noodle
Snack: Bar of Galaxy Caramel
Tea: Chilli Con Carne with Rice
Drink:
Coffee with 2 sweetners and skimmed milk
Water
(792 calories,29.2g fat,90.5g carbs,33.7g protien)
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Monday 19th January - Day 15 Week 3
Back to buisness
target weight for week: 16 stone (-7lb)
Weight: 16 Stone 7lb (231lb)
Exercise:
20 mins weights
Food:
Breakfast: 2 scrambled egg whites
Lunch: Tuna + light mayo with a can of peas
Tea: chinese
King Prawn in chilli sauce with egg fried rice and a couple of chips
Drink:
4 x Coffee with 2 sweetners and skimmed milk
Water (4 pints)
(2177 cal,90.8g fat,162.4g carbs,171.7g protien)
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Tuesday 20th January - day 16 week 3
Weight: 16 stone 7lb (231lb)
Exercise:
20 mins weights
Food:
Breakfast: 2 scrambled egg whites
Lunch: Tuna with a can of peas
Tea: 2 Chicken Breasts,Pinto beans,Sweet corn,Carrots,Broccoli
Snack: 1 x Pickled Egg white
Drink:
3 x Coffee with 2 sweetners and skimmed milk
Water (4 pints)
(1652 cal,50g fat,107.5g carbs,192,2g protien)
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Wednesday 21st January -day 17 week 3
Weight: 16 stone 5lb (229lb)
Exercise:
20 mins weights
Food:
Lunch: 3 scrambled egg whites
Tea: Tuna + mayo with sweetcorn,peas,babycorn,jalapenos,2 pickled egg whites,2 gherkins,2 pickled onions
Drink:
4 x Coffee with 2 sweetners and skimmed milk
water (6 pints)
(659 calories,14.1g fat,63.6g carbs,72.6g protien)
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Thursday 22nd January -day 18 week 3
Weight: 16 stone 3lb (227lb)
Exercise:
20 mins weights
Food:
Breakfast: 2 scrambled egg whites
Lunch: Tuna + mayo with a can of peas
Tea: chicken,salad,1 pickled egg white,jalapenos
Drink:
4 x Coffee with 2 sweetners and skimmed milk
Water (6 pints)
(1061 cal,35.2g fat,10.4g carbs,166.4g protien)
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Friday 23rd January ##1st CHEAT DAY## - day 19 week 3
Weight: 16 stone 2lb (226lb)
Exercise:
20 mins weights
Food:
Breakfast: 3 x Bacon,3 x Sausages,2 x Hash Browns,2 fried Eggs,Mushrooms,Baked Beans,Toast
Tea: Chicken Curry with Rice and Satay sticks and onion Bhajis
Drink:
Water
4 x Coffee with 2 sweetners and skimmed milk
Bottle of Red Wine
5 pints of cider black
water (4 pints)
(2685 cal,87.2g fat,188.1g carbs,108.9g protien)
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Saturday 24th January - day 20 week 3 ##2nd cheat day##
Weight: 16 stone 2lb (226lb)
Exercise:
20 mins weights
Food:
Lunch: Chicken pasta snack
Snack: Big Mac
Tea: 6oz Steak and pepper corn sauce with chips,peas,mushrooms and onion rings and one piece of bread
Drink:
4 x Coffee with 2 sweetners and skimmed milk
Dr Pepper (1 ltr)
Mcdonalds Strawberry Milkshake
(1965 calories,100g fat,160.8g carbs,108.8g protien)
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Sunday 25th January - day 21 week 3 ##3rd cheat day##
Weight: 16 stone 3lb (227lb)
Exercise:
20 mins weights
Food:
Breakfast: 2 scrambled egg whites
Lunch: Bombay Badboy Pot Noodle
Tea: ham egg and chips with peas and 2 pieces of bread
Drink:
35cl of vodka
Pure Orange Juice
Bottle of Red wine
4 x Coffee with 2 sweetners and skimmed milk
Water (6 pints)
(3535 calories,44.1g fat,361.3g carbs,90.7g protien)
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Monday 26th January - day 22 week 4
Weight: 16 stone 5lb (229lb)
Exercise:
20 mins weights
Boxing on heavy bag
Press ups
Crunches
none
Food:
Breakfast: 2 scrambled egg whites
Lunch: tuna + peas
Tea: chilli con carne and rice with 4 taco shells and cheese
Drink:
4 x Coffee with 2 sweetners and skimmed milk
Water (6 pints)
Glass of diet coke
(1818 calories,60.7g fat,126.7g carbs,160.9g protien)
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Tuesday 27th January - day 23 week 4
Weight: 16 stone 6lb (230lb)
Exercise:
20 mins weights
Food:
Breakfast: 2 scrambled egg whites
Lunch: bowl of peas
Tea: Chilli con carne (with no rice or any carbs)
Snack: 8 small slices of pepperoni
Drink:
4 pints of water
5 x Coffee with 2 sweetners and skimmed milk
Glass of diet coke
(1546 calories,70g fat,54.4g carbs,138.8g protien)
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Wednesday 28th January - day 24 week 4
Weight: 16 stone 4lb (228lb)
Exercise:
60 mins weights
Food:
Lunch: 2 egg white Omelette with peppers and peas
Tea: 2 chicken breast,1 pickled egg white,2 gherkins,jalapenos,salad (lettuce,carrot),chilli peppers
Drink:
6 pints of water
4 x Coffee with 2 sweetners and skimmed milk
(1049 cal,35.2g fat,39.3g carbs,138.8g protien)
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Thurday 29th January - day 25 week 4
Weight: 16 stone 1lb (225lb)
Exercise:
20 mins weights
Food:
Lunch: 2 egg white Omelette with peppers and peas
Tea: 2 chicken breast,1 pickled egg white,2 gherkins,jalapenos,salad (lettuce,carrot),chilli peppers
Drink:
6 pints of water
4 x Coffee with 2 sweetners and skimmed milk
(849 calories,23.6g fat,41.1g carbs,114.9 protien)
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Friday 30th January ##CHEAT DAY## - day 26 week 4
Last day i can drink because of tablets so drunk alot.
Weight: 16 stone (224lb)
Exercise:
20 mins weights
Food:
Breakfast: 3 x hash browns,3 sausages,baked beans,2 x fried eggs,mushrooms
Lunch: Bombay Badboy pot noodle
Tea: lasagne and fried chips
Snacks: chicago town pizza (chees + tomato)
Drink:
glass of bailys
4 bottles of fosters twist
65cl vodka
2ltr Diet coke
4 x Coffee with 2 sweetners and skimmed milk
6 x Shots (apple sours/strawberry cream)
Lucozade (3 glasses)
Red bull (2 glasses)
(4042 cal,83.7g fat,279.8g carbs,70g protien)
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Saturday 31st January - day 27 week 4 ##cheat day 2##
Weight: 16 stone 3lb (227lb)
Exercise:
20 mins weights
Food:
Breakfast: Chicken pasta snack
Lunch: Prawns
Tea: chinese king prawn curry and rice
Snack:
galaxy caramel choc ice
Galaxy chocolate bar (normal size)
Drink:
Glass of Diet Coke
4 x Coffee with 2 sweetners and skimmed milk
(1774 cal,77.2g fat,115.4g carbs,148.2g protien)
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Sunday 1st Febuary - day 28 week 4
Glenbos Salad and protien week...as little carbs as possible.
Weight: 16 stone 5lbs (229lb)
Exercise:
20 mins weights
Food:
Lunch: 2 scrambled egg whites,bowl of tuna with teaspoon of light mayo chopped up chilli pepper
Tea: tuna,1 chicken breast l.mayo with lettuce,cherry Tomatos,pickled egg white,3 pickled onions,3 pickled gherkins
Drink:
Water (6 pints)
4 x Coffee with 2 sweetners and skimmed milk
Glass of diet coke
(1,325 Cal,37.3g fat,15.1g carbs,221g protien)
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Monday 2nd Febuary - day 29 week 5
Weight: 16 stone 3lb (227lb)
Exercise:
20 mins weights
30 mins jogging
1 hour 30 mins boxing
Food:
Lunch: 2 scrambled egg whites,bowl of tuna with teaspoon of light mayo
Tea: tuna l.mayo with lettuce,cherry Tomatos,pickled egg white,3 pickled onions,3 pickled gherkins
Snack: Big Mac
Drink:
Water
Coffee
Glass of diet coke
(1,154 calories,29.8g fat,53.8g carbs,163g protien)
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Tuesday 3rd Febuary - day 30 week 5
Weight: 16 stone (224lb)
Exercise:
Food:
Breakfast: 2 scrambled egg whites
Lunch: bowl of tuna with teaspoon of light mayo
Tea: Cabbage,carrot and beansprouts fried in tablespoon of light Soy sauce with 2 chicken breasts chopped up
Drink:
Water
Coffee
Glass of diet coke
(1,432 calories,50.9g fat,32.7g carbs,208g protien)
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Wednesday 4th Febuary - day 31 week 5
Weight: 16 stone (224lb)
Exercise:
20 mins boxing
Food:
Breakfast: 2 scrambled egg whites
Lunch: bowl of tuna with teaspoon of light mayo
Tea: 2 cans of tuna tablespoon of light mayo with lettuce,cherry Tomatos,pickled egg white,3 pickled onions,3 pickled gherkins
Drink:
Water
Coffee
(704 calories,7.8g fat,13.8g carbs,137.2g protien)
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Thursday 5th Febuary - day 32 week 5
Weight: 15 stone 12lb (222lb)
Exercise:
20 mins boxing
Food:
Breakfast: 2 scrambled egg whites
Lunch: bowl of tuna with teaspoon of light mayo
Tea: 2 cans of tuna tablespoon of light mayo with lettuce,cherry Tomatos,pickled egg white,3 pickled onions,3 pickled gherkins
Drink:
Water
Coffee
(704 calories,7.8g fat,13.8g carbs,137.2g protien)
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Friday 6th Febuary - day 33 week 5 ##cheat day## -no alcohol-
Weight: 15 stone 11lb (221lb)
Exercise:
20 mins weights
Food:
Breakfast: beans,2 fried eggs,2 toast
Lunch: chicken pasta snack
Tea: chicken Korma and rice with satay sticks and onion bhajis
Snack:
Half a packet of sensations crisps
flake chocolate
Drink:
Diet Coke (0 calories)
Coffee
1/2 glass of lucazade
3 glasses of diet redbull (0 calories)
(2326 calories,99.8g fat,244.5g carbs,134.6g protien)
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Saturday 7th Febuary - day 34 week 5 ##cheat day##
Weight: 16 stone (224lb)
Exercise:
20 mins weights
Food:
Breakfast: Fried Egg sandwich
Lunch: Bombay Badboy pot noodle
Tea: Dominos pizza (12" full house) and chicken strips with 1 garlic dip
Drink:
2 glasses Diet Coke
Coffee
glass of diet red bull
(3391 calories,156.8g fat,carbs 349.7g,protien 145.5g)
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Sunday 8th Febuary - day 35 week 5
Weight: 16 stone 1lb (225lb)
Exercise:
30 mins weights
Food:
Tea: 2 Asda Beef Burritos,Peas,Baby Carrots,Green Beans
Drink:
Water
Coffee
(991 calories,34.9g fat,107.5g carbs,78.2g protien)
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Monday 9th Febuary - day 36 week 6
Weight: 15 stone 13lb (223lb)
Exercise:
Crunches
Jogging 30 mins
Weights 30 mins
Press ups
Wii Fit 30 mins
Food:
Lunch: 2 scrambled egg whites
Tea: 2 cans of tuna tablespoon of light mayo with lettuce,cherry Tomatos,pickled egg white,3 pickled onions,3 pickled gherkins
Drink:
Water
Coffee
(522 calories,6.6g fat,14.8g carbs,96.5g protien)
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Tuesday 10th Febuary - day 37 week 6
Weight: 15 stone 12 lb (222lb)
Exercise:
Weights 30 mins
Food:
Lunch: 2 scrambled egg whites
Tea: 2 cans of tuna tablespoon of light mayo with lettuce,cherry Tomatos,pickled egg white,3 pickled onions,3 pickled gherkins
Drink:
Water
Coffee
Diet Coke
(522 calories,6.6g fat,16.1g carbs,96.5g protien)
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Wednesday 11th Febuary - day 38 week 6
Weight: 15 stone 11b (221lb)
Exercise:
Weights 20 mins
Food:
Lunch: 2 scrambled egg whites
Tea: piece of lasagne with lettuce,cherry Tomatos,pickled egg white,3 pickled onions,3 pickled gherkins
Drink:
Water
Coffee
Diet Coke
(475 calories,15.9g fat,49.1g carbs,38.0g protien)
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