Week 3

Schedule

Weigh in on Monday: 154 lbs (dammit!)

Weigh in on Thursday: 153 (Dammit!)

*Things I'm doing different this week - continuing on with 20lb dumbells, started taking Hydroxycut (1 capsulte, twice a day), Cardio - Treadmill sprints and step machine for HIIT*

*So far, I'm pretty satisfied with this plan... I'm seeing my waistline tighten up and my muscles are definitely more toned up.

Monday, July 28

Workout

60 min - Full Body Circuit Strength Training with double Abs Emphasis

30 min - HIIT (10 min sprints on treadmill and 20 min on step machine)

Food

Breakfast - quarter of a blueberry muffin, egg & cheese on Eng Muffin

Snack - Optimum Protein Shake

Lunch - Half a Starbucks Banana Mango Shake (not that healthy), Tuna

Snack - Fruit Cup (strawberries, Mango, Kiwi), Snyder's pretzel with Cheese.

Snack - Optimum Protein Shake after workout

Dinner - Chicken Breast with Spinach, Sugar Free Jell-O Pudding

Tuesday, July 29

Workout

NA - Condo Showing

Food
Breakfast - 4 egg whites, 1 yolk, 2 cups awake tea
Snack - Oatmeal
Lunch - Tuna Salad
Snack - NA
Dinner - Mushroom Risotto, Bruschetta, French Onion Soup from Fortunados

Wednesday, July 30

Workout

60 Min Full Body Strength Training with Abs Emphasis (double circuit)

45 Min Kickboxing

20 Min HIIT

Food
Breakfast - Oatmeal, 1 cup coffee with Cream and Sugar
Snack - NA
Lunch - Chuncky Chicken Salad wrap from Boston King Coffee with Fruit Cup
Snack - NA
Dinner - Chicken Breast with Spinach

Thursday, July 31

Workout

40 Min HIIT Cardio

30 Min Kickboxing

Food
Breakfast - Sausage Egg and Cheese on Eng Muffin, 2 cups awake tea

Snack - NA

Lunch - Capital Grille - Filet Mignon Oscar'd with Bernaise Sauce and Asparagus

Snack - Protein Shake, Beef Jerky

Dinner - Strawberry Mentos

Friday, August 1

Workout
Traveling to ATL

Food
Breakfast - Sausage Egg Cheese on Eng Muffin, 2 cups awake tea

Snack - NA
Lunch - Pineapples, Honeydew melon, Yogurt
Snack - Bag of BBQ Chips - Airport
Dinner - Zaxby's Chicken Tenders and Wings

Saturday, August 2

Workout

None

Food

Breakfast - Kabasa with Eggs and Milk

Snack - None

Lunch - Vietnamese Noodles
Snack - None

Dinner - Oysters, Lobster and Shrimp

Sunday, August 3

Workout
None

Food
Breakfast - Sausage Egg on Biscuit
Snack - Smoothie
Lunch - Vietnamese Noodles

Snack - None
Dinner - Vietnamese Sub

This was definitely a bad eating week for me. Really need to be better when i'm traveling - slight set back - but going right back to the good routine for next week.

Week 2

Schedule

Weigh in on Monday - 154 lbs

Weigh in on Friday - 152.8 lbs

*Things I did differently*

Changed up full body workout

Moved up to 20lb dumbells (was not easy)

Added more protein to diet with shakes and meals

Mon - July 21

Workout
45 min - Full body Strength Training (jumped up to 20lb dumbells) with Abs Emphasis 30 min - High Intensity Interval Training

Food
Breakfast - 4 eggs whites, 1 yold, 2 cups awake tea
Lunch - Tuna with pickles
Snack - Luna Bar, Fruits
Dinner - Steamed Lobster, Mongolian Hotpot

Tues - July 22
Workout
45 Min - Kickboxing

Food
Breakfast - Yogurt Parfait, 2 cups awake tea
Snack - None
Lunch - Tuna with Pickles, D&D Ice Coffee with cream
Snack - Soy Protein Shake
Dinner - Mongolian Hotpot

Wed - July 23
Workout
45 min - Full body Strength Training (jumped up to 20lb dumbells) with Abs Emphasis 30 min - High Intensity Interval Training

Food
Breakfast - Sausage, egg and Cheese on Eng Muffin, 2 cups Awake Tea
Snack - None
Lunch - Spicy Pad Thai
Snack - Odwalla - Super Protein Drink
Dinner - Chicken breast
Snack - Skinny Dippers

Thurs - July 24
Workout
30 Min walk at lunch

Food
Breakfast - Sausage, egg and cheese on Eng Muffin, 2 cups Awake Tea
Snack - NA
Lunch - BBQ Chicken and Potato Salad
Dinner - Chicken Breast

Friday - July 25
Workout
30 min - High Intensity Interval Training

Food
Breakfast - Egg Whites, 1 yolk
Snack - None
Lunch - Salad with Chicken (paparazzi)
Snack - Chex Mix Spicy
Dinner - Scallops wrap with bacon
Snack - Ice Cream

Sat - July 26
Workout
45 min - Full body Strength Training (jumped up to 20lb dumbells) with Abs Emphasis

Food
Breakfast - Slept in
Snack - Slept in
Lunch - Chicken, Spinach and Scallops
Dinner - Spick Pork and Rice Bulgogi (Super 88), and Jasmine Milk Tea mini tapioca

Sun - July 27
Workout
Day of Rest

Food
Breakfast - Slept in
Snack - Slept in
Lunch - Chicken and Scallops
Snack - Pirates Booty
Dinner - (My free eat whatever/as much as I want meal) Jins

Week 1

Schedule

Weigh in on Monday: 158 lbs

Weigh in on Friday: 155 lbs

Mon - July 14
Workout
45 min - Full body Strength Training (15lb dumbells) with Abs Emphasis
30 min - High Intensity Interval Training

Food
Breakfast - Dannon Lowfat Yogurt, 2 cups awake tea
Snack - 4 egg whites (1 yolk)
Lunch - Roast Beef with mash Potatoes, Spicy V8
Snack - Handful of Almonds
Dinner - Wonton Soup, Vietnamese Meatball wraps
Snack - Ice Cream


Tues - July 15
Workout
30 Min walk at Lunch

Food
Breakfast - 4 egg whites (1 yolk), Awake Tea, Dannon Nonfat Yogurt
Snack - None
Lunch - Tuna Wrap, Skim Milk

Wed - July 16
Workout
30 min - Walk at Lunch

Food
Breakfast - Dannon Lowfat Yogurt, 2 cups awake tea
Snack - 4 egg whites (1 yolk)
Lunch - Tuna Wrap
Snack - Oatmeal
Dinner - Spareribs and Duck

Thurs - July 17
Workout
45 min - Full body Strength Training (15lb dumbells) with Abs Emphasis 30 min - High Intensity Interval Training

Food
Breakfast - Sausage Egg and Chesse on Eng Muffin, 2 cups awake tea
Snack - Half a Clif bar, Protein Shake
Lunch - Tuna Salad
Snack - Protein Bar
Dinner - Fish Port, Duck, trip
Snack - Avocado Shake

Fri - July 18
Workout
45 min - Full body Strength Training (15lb dumbells) with Abs Emphasis

Food
Breakfast - Eng Muffin with PB and J, 2 cups awake tea
Snack - Oatmeal with Fruit, Naked Fruit Super Protein drink
Lunch - Mahi Mahi
Snack - Latte

Sat - July 19
Workout
City Chase - ran around the city allllll day long - plenty of HIIT and Cardio (6 hours)

Food
Breakfast - Half a Vietnamese Sub, Coffee
Dinner - Chicken and Spinace Buritto
Snack - Turkey Burger, 2 hotdogs, 3 glasses of OJ

Sun - July 20
Workout
Day of rest

Food
Breakfast - Half a Vietnamese Sub
Lunch - Bill and Bob's Roast Beef with Sauce and Cheese, Fries
Dinner - Lobster with little butter and fried Shrimp
Snack - Dove Bar

The Beginning

Weigh in : 158lbs

So I decided last week that I have slipped away from my fitness routine and have over the past year packed the weight back on. I'm slightly irritated as I was getting so damn close to my weight goals and then let it slip away because I just simply got busy and got caught up with everything else. Well.... no more. I'm back and with a vengence and most importanly with a plan.

I've recently read "the Abs Diet" by David Zinczenko of Men's Health Magazine. It's a 6 six program to get in shape and find your damn abs. After reading this book, Ive decided to stick to this for 6 weeks and track my progress. The book gives you a combination of right nutrition combined with a workout plan consisting of 3 full body workouts per week, 2 with an Abs Emphasis and 1 with Leg Emphasis and light cardio inbetween with 1 day of HIIT (High Intensive Interval Training).

Thus far... I've done well. so I'm going to use this blog to track my progress. we'll see how it goes.