Sunday temperature reached 37 degrees and I crashed on the couch. Not liking this at all. Its suffocating and its because I’m not used to it.. sheeesh… Im still groggy from it.. Absolutely horrendous… and its going to continue for the rest of the week. Reaching 40 (you can add 5 degrees to that) after tomorrow…

Just to make things worse I shall go on a diet for the remaining 6.5 weeks. Just because I have nothing to-do and I need something to think about, read and experiment with. So here it goes..
Starting weight 61kg. (I’ve eaten about maintenance this week but kept the carbs low so I’m not expecting a dramatic drop in weight the first week)
Morning walks will be cut down to 30 minutes due to the heat, its just not nice… and Izzy sufferers too. Ill takes her down to the beach for a swim or something instead…

Training: I shall cut back the training to 4 days.
Mondays shall be shoulders, triceps and abs
Tuesdays Quads and calf’s
Thursday back and biceps
Fridays chest and hamstrings.
Yes a tad bit funny but I just cant do a whole leg day… I will keep the sessions short and low reps.

So my caloric needs (without dieting) will land on 2000 on training days and 1900 on non training days. Yes I know 100 cal for gym might be a bit low but using caloriesperhour.com and putting in for medium strength training as I’m certainly not going to do high intensity training in this weather… gives about 100 calories.
So on training days ill have 1500 calories and non training days 1400.
Macros
Fat: 1g of fat per kg/bw at the minimum so 61g of fat (easy peasy)
Protein: 3g of protein per kg/bw so 183g protein per day
Carbs: Well the rest

Base (I reserve the right to change meals since I might get cravings for salmon or something etc) but keep the macros/caloric content pretty consistent)
Noon: So breakfast or lunch or meal one whatever you want to call it will be 160g of oven baked chicken with salad and 5g of olive oil
Totally 330kcal, 51g of protein, 25 carbs and 10g of fat.

4.15: On workout days ill have 20g of super pump +10g of aminos 5-10 minutes before workout and 10g of aminos after. Ill just remove this on non wo days... and that brings the kcal down...
Totally 100kcal, 20 g protein and 8g carbs and no fat.

5:15: When I arrive at home ill have a meal of around 200g of veal or kangaroo with 100g of low fat fetta a massive mixed bowl of salad.
Totally 540 kcal 71g of protein, 10g of carbs and 22g fat.

6.30-7: A little bit later I’ll have the last meal of the day consisting of 250g cottage cheese with 50g of peanut butter
Totally 530kcal, 42g of protein and 27g of fat and 20g of carbs.

Total of the day will be Kcal 1510, 183g protein, 43g of carbs and 59g of fat.

I will have one day of re-feeding where I keep the calories at maintenance and hammer the carbs with low fat (mainly because I want to know if this actually works and to see what happens)
This will be Saturday’s (I might possibly move this to Mondays as I think they should be on training days but Ill start with Saturday’s)
Macros will be something like 30g of fat, 150g of Protein and 350g of carbs. I’ll get back to the meals and so on later in the week.

What I’m basing this on is mainly from previous discussion about IF and my personal trial with the times of IF – now that I know a bit more about my body and how it responds to eating times… and from bodyrecompositon.com
I’m having the cottage cheese as dairy has been proven to aid in fatloss as well as its very important when you’re a female to keep the calcium (I’m taking supplements as well) levels hight especially on a diet and on a hight protein diet)
I’m keeping the fats fairly high as my body feels better, functions better and keeps the meals more satisfying for longer if I do. It also makes my IF’ng run smoother.
Keeping the protein high is a key thing for maintaining your muscle and feeling fuller for longer.

Re-feeds, well I want to see if it actually works and how boosting the carbs for a short period of time feels and helps my body and workouts and see if it actually aids in fat loss.

6.5 weeks isn’t very long by any means but it will be interesting to see.. so ill keep you updated daily on how I feel, the macros and if I change the meals and so on… Please feel free to comment and give me ideas :)

Specifying my goals a bit

Since things have changed in regards to the home trip. BF and I have had to set the travel dates in August this year. We have not booked the tickets yet but that’s only because BF is waiting for a last thing from work. We will go back *YAY* in the beginning of August and stay for about a month. :D So happy about this!!!! However this means that I won’t be competing this year, a good thing I reckon.

It Gives me some extra time to add some muscle. Since I have stopped the “dieting” now I’m going to stay on maintenance of a couple of weeks then start bulking again. I am wrestling with my mind a bit because I know that I need to go up a little bit more than a couple of kg and keep at it a little bit longer than I have been. I think it would be more efficient… But its quite hard to get your head around that LOL I’m thinking maybe 63, that would be about 5kg more than I am now. (Yes I know not a massive number…) Slowly tho.

Then do a mini diet before going home, refuse to diet on holidays. Then re-assess after the trip.
There is a competition in April/May here so I might aim for that for now (1 yearish) depending on how I feel. I really want to add some muscle…

Update

Diet, yes back into it, yesterday was the exception as I just needed a break from everything.
Protein 3-4g per body weight
Fat 0.5-1g per body weight
Carbs the rest,
I eat about 5 times a day and I’m experimenting a bit with complex carbs to maximize the recovery.

Supplement
NO-Explode (BSN), Animal pak (one every 2-3 days), 3 tabs of magnesium/calcium with added D vitamin. E vitamin and fish oil capsules

Training
Went back to my “old” style training, just feel mentally better doing this… dunno why,. Anyway, the actual accessory exercises are swapped around a bit but I keep the main basic ones like squats etc.

Monday					Thursday
Chest	Bench		4x6-8		Legs	Squat	4x6-8
	Incline Bench		3x6-8			Plie Squat	4x6-8
	Dumbbel flies		3x8-12			Extension	3x8-12
Tricep	Dips		4x6-8			Deads	4x6-8
	kickback		4x6-8			Seated curls	4x6-8
Calfs	Standing		4x6-8			dumbbell deads	3x8-12
	seated		3x6-8
	singles		3x8-12
Tuesday					Friday
Back	Chins		4xAMAP		Shoulders	Seated presses	4x6-8
	Seated row		4x6-8			flies	4x6-8
	Lats PD (ma)		4x6-8			uprigth rows	3x8-12
	Barbell row		3x8-12		Bicep	Ezy curl	4x6-8
	Dumbbel row		3x8-12			Seated singles	3x8-12
					Abs	Weigthed crunches	4x6-8
						crunches	3x8-12
						laying leg lifts	3x8-12