Alright, My secret is out in the open. It has been my life long ambition to sport a six pack and along the dreaded and torturous path of striving and starving for the same, I have conquered many demons, but it is definetely the famed six pack that has always beguiled me - though the quest for the same has seen me hit quite some low's in life.
It has been 3-4 years now since I have been possessed by this 'fitness' and feel-guilty attitude whenever I tend to indulge in some thing meaty or sweet that I finally feel that - this is it. It is either now or never. It was with this thought in mind, that I shared my secret ambition to my close friends over a weekend party, sipping some scotch and gobbling some oily beef fry with it. Maybe it was the delirious path to gluttony that awaited us in the next couple of weeks(a best friend buying a home with a pool, barbecue and a home theatre doesn't actually drive you to the gym every weekend) that resulted in almost the whole group saying - Yes dude, lets do. We will do a 6 week diet plan and get in shape for summer.
Since, I have been burdened with the task of creating a diet/exercise plan for the 6 member gang, I thought - let me write it up, maybe someone would find it useful in this digital age. So guys/gals here goes.
Now keep in mind - all the 6 members who are going to take part in this diet are Indian's - mainly from the souther end of India - Kerala. So you will find quite some references to beef and pork etc, no offenses meant to any other community.
Diet Plan - Week 1
Workout Plan -
If you observe closely, you will find that the first week diet plan eliminates carbs entirely for dinner - that is the objective, because when the body finds itself short on carbs it will start looking for alternate sources of energy and that is when our sweet old friend who strives on our gluttonious streaks will be sought out and trashed - yes, you guessed it right. It is Mr FAT.
So the first week objective is to reduce carbs and burn fat. Stay hydrated by drinking lots of water.
We will be exercising 6 days a week and will rest for a day.
Out of the 6 days Men should be concentrating on low cardio, medium weights - high repetition exercises and the 8 min abs described in the women section below. Keep your weight training to under an hour.
Exercises
Monday - Chest/Biceps
Tuesday - Back/Triceps/Shoulders
Wed - Lower Back/Legs
Thursday - Traps, Chest, Biceps
Friday - Back, Shoulders
Women - Daily cardio for 30 min(Skipping, Elliptical, Jogging, Walking). Start doing the 8 min abs exercise as depicted in this video
Exercises -
Monday - Chest/Biceps
Tuesday - Back/Triceps/Shoulders
Wed - Lower Back/Legs
Thursday - Traps, Chest, Biceps
Friday - Back, Shoulders
Remember - Don't be a hero/heroine and try to match the artists in the workout video or you will fail miserably. The first objective should be to complete the 8 exercises - with whatever count you have tolerance to and gradually increase it over the 6 week span and at the end you should be able to complete the 8 min exercise.
PAIN is just WEAKNESS leaving the body. Sadly this is not a Quote by your fitness guru(and by the way that is me, in case you have forgotten), but by the famed body builder of all times - Mr Arnold.
Remember that quote each time you writhe, curse and crunch.
I am not putting in the diet plan for week 2, because - don't tell anyone this - showing all your cards upfront is not a good game plan (Quote by - Fitness guru). So your next week fitness and diet plan will be posted sometime on Friday next week.
This diet plan starts on June 2nd 2014 and will span 6 weeks and for the dumb header fitness follower who has still not figured it out, you will see a 6 week diet and work plan updated in this same blog post 6 weeks from June 2nd(Pun intended)
After reading all the diet and workout plans, if you get the feeling that the fitness guru has flicked some of these from other fitness sites, now that's what I call INGRATITUDE and it will not be tolerated.
Cheers and remember the arnold quote -
Update - Ok, Week 1 went smooth - I now feel that any diet with meat/fish in it is quite acceptable.
So here is the plan for Week 2
Diet Plan - Week 2
- See more at: http://www.mensfitness.com/nutrition/what-to-eat/built-for-the-beach-6-week-diet-plan#sthash.vr1ZKPwV.dpuf
Week 2 - Workout Plan
Disciples - This week, the fitness guru recommends circuit training along with your weight training. If you are not well-versed with that term, it means identifying a set of approximately 10 machines and switching from one to the other without any rest in between. This will help you in sustaining a high heart rate, which in turn aids in burning more calories and decimates fat.
Weight Training - Along with the weekly routine exercises(refer above), you would also be doing the king of all exercises - SQUATS ; the target for this week is build core muscle strength
Women can target a squat count of 100 with a 15 lb resistance and men 3 sets(15 counts) with a resistance of 90lbs.
Week 3 - Workout Plan
Week 2 sort of carries over here. You can continue the same routine as in Week 2, the only exception being that you do have to include a "Fruit" diet day - any one day of the week.
Yes, it is difficult - but it does give you the desired result, a alb loss in a day, provided you stick to it the whole day
Weight Training - Heavy weights this week for the men and cardio, skipping and rock climbing for the ladies.
Good luck team
Yours,
Fitness Guru
It has been 3-4 years now since I have been possessed by this 'fitness' and feel-guilty attitude whenever I tend to indulge in some thing meaty or sweet that I finally feel that - this is it. It is either now or never. It was with this thought in mind, that I shared my secret ambition to my close friends over a weekend party, sipping some scotch and gobbling some oily beef fry with it. Maybe it was the delirious path to gluttony that awaited us in the next couple of weeks(a best friend buying a home with a pool, barbecue and a home theatre doesn't actually drive you to the gym every weekend) that resulted in almost the whole group saying - Yes dude, lets do. We will do a 6 week diet plan and get in shape for summer.
Since, I have been burdened with the task of creating a diet/exercise plan for the 6 member gang, I thought - let me write it up, maybe someone would find it useful in this digital age. So guys/gals here goes.
Now keep in mind - all the 6 members who are going to take part in this diet are Indian's - mainly from the souther end of India - Kerala. So you will find quite some references to beef and pork etc, no offenses meant to any other community.
Diet Plan - Week 1
| Breakfast | 4 egg whites or 3/4 cup egg white(liquid) | 2 slices whole wheat bread OR 1 cup plain oats OR 1/2 cup brown rice | 1 cup orange juice | 1 cup fresh berries OR 1 cup grapefruit OR 1 apple |
| Snack 1 | Non-Fat Greek Yogurt/25 Grams Whey Protein | 1/4 Cup Raw Almonds | 1 Glass water | 1 cup grapes/carrots |
| Lunch | 5 Ounces Grilled Chicken/Tuna/Salmon | Steamed Broccoli/Brown rice(1/4 cup) | 1/2 cup sweet potato | 1 cup water |
| Snack 2 | 25 Grams Whey Protein/1 whole egg | 1 cup cucumber carrots/1 Cup Fat-Free Cottage Cheese | ||
| Dinner | 5 ounces lean beef/lean tilapia/lean salmon | 10 Asparagus - seasoned with coconut oil | 1 cup water | 1 cup fresh berries OR 1 cup grapefruit OR 1 apple |
Workout Plan -
If you observe closely, you will find that the first week diet plan eliminates carbs entirely for dinner - that is the objective, because when the body finds itself short on carbs it will start looking for alternate sources of energy and that is when our sweet old friend who strives on our gluttonious streaks will be sought out and trashed - yes, you guessed it right. It is Mr FAT.
So the first week objective is to reduce carbs and burn fat. Stay hydrated by drinking lots of water.
We will be exercising 6 days a week and will rest for a day.
Out of the 6 days Men should be concentrating on low cardio, medium weights - high repetition exercises and the 8 min abs described in the women section below. Keep your weight training to under an hour.
Exercises
Monday - Chest/Biceps
Tuesday - Back/Triceps/Shoulders
Wed - Lower Back/Legs
Thursday - Traps, Chest, Biceps
Friday - Back, Shoulders
Women - Daily cardio for 30 min(Skipping, Elliptical, Jogging, Walking). Start doing the 8 min abs exercise as depicted in this video
Exercises -
Monday - Chest/Biceps
Tuesday - Back/Triceps/Shoulders
Wed - Lower Back/Legs
Thursday - Traps, Chest, Biceps
Friday - Back, Shoulders
Remember - Don't be a hero/heroine and try to match the artists in the workout video or you will fail miserably. The first objective should be to complete the 8 exercises - with whatever count you have tolerance to and gradually increase it over the 6 week span and at the end you should be able to complete the 8 min exercise.
PAIN is just WEAKNESS leaving the body. Sadly this is not a Quote by your fitness guru(and by the way that is me, in case you have forgotten), but by the famed body builder of all times - Mr Arnold.
Remember that quote each time you writhe, curse and crunch.
I am not putting in the diet plan for week 2, because - don't tell anyone this - showing all your cards upfront is not a good game plan (Quote by - Fitness guru). So your next week fitness and diet plan will be posted sometime on Friday next week.
This diet plan starts on June 2nd 2014 and will span 6 weeks and for the dumb header fitness follower who has still not figured it out, you will see a 6 week diet and work plan updated in this same blog post 6 weeks from June 2nd(Pun intended)
After reading all the diet and workout plans, if you get the feeling that the fitness guru has flicked some of these from other fitness sites, now that's what I call INGRATITUDE and it will not be tolerated.
Cheers and remember the arnold quote -
Update - Ok, Week 1 went smooth - I now feel that any diet with meat/fish in it is quite acceptable.
So here is the plan for Week 2
Diet Plan - Week 2
| Breakfast | 4 egg whites or 3/4 cup egg white(liquid)OR 1 whole egg + | 2 slices whole wheat bread OR 1 cup plain oats OR 1/2 cup brown rice | 1 cup orange juice | 1 cup fresh berries OR 1 cup grapefruit OR 1 apple |
| Snack 1 | Non-Fat Greek Yogurt/25 Grams Whey Protein | 1 Tbsp Almond butter/1/4 cup raw almond | 1 cup unsweetened Almond milk | 1 cup water |
| Lunch | 5 Ounces Grilled Chicken/5 Ounces Tuna Fish | 3 ounces Yams/Sweet Potato | 1 cup green beans | 1 cup water |
| Snack 2 | 25 Grams Whey Protein/1 whole egg | 1 cup cucumber or carrots/1 Cup Fat-Free Cottage Cheese | ||
| Dinner | 4 ounces lean buffalo | 10 Asparagus - seasoned with coconut oil/1 cup Brussels sprouts with 1 tbsp olive oil
1 Cup Brussel Sprouts
|
1 cup water | 1 cup fresh berries OR 1 cup grapefruit OR 1 apple |
BREAKFAST OPTIONS
| option 1 | |||
| 1 Whole Egg | 3/4 Cup Egg Whites | 1/2 Raw Oats | 1/2 Cup Fresh Berries |
| option 2 | |||
| 6 Egg Whites | 1 Whole Egg | 2 Slices Ezekiel Bread | 1/2 Grapefruit |
| option 3 | |||
| 6 Egg Whites | 1 Whole Egg | 1/2 Cup Brown Rice | 1 Small Apple |
SNACK ONE OPTIONS
| option 1 | ||
| 25 Grams Whey Protein | 1 Cup Unsweetened Almond Milk | 1 Tablespoon Almond Butter |
| option 2 | ||
| 8 Ounces Non-Fat Greek Yogurt | 1/4 Cup Raw Almonds |
LUNCH OPTIONS
| option 1 | |||
| 5 Ounces Grilled Chicken | 1 Cup Steamed Broccoli | 1/2 Cup Mashed Sweet Potato | 1/2 Tablespoon Olive Oil & Vinegar (optional dressing) |
| option 2 | |||
| 4 Ounces Low Sodium Turkey | 2 Slices Ezekiel Bread | 1/8 Cup Walnuts | Tomato/Spinach (add on to sandwich) |
| option 3 | |||
| 5 Ounces Tuna Fish | 3 Ounces Yams or Sweet Potato | 1 Cup Green Beans |
SNACK TWO OPTIONS
| option 1 | ||
| 25 Grams Whey Protein | 1 Cup Unsweetened Coconut Milk | 2 Teaspoons Flax Oil |
| option 2 | ||
| 1/4 Cup Hummus | 1 Whole Hard-Boiled Egg | 1/4 Sliced Cucumber |
DINNER OPTIONS
| option 1 | ||
| 5 Ounces Lean White Tilapia | 2 Cups Kale Salds with Mixed Veggies | 1 Tablespoon Olive Oil & Vinegar (optional dressing) |
| option 2 | ||
| 4 Ounce Lean Buffalo | 10 Spears Asparagus | 1 Tablespoon Coconut Oil |
| option 3 | ||
| 4 Ounces Atlantic Salmon | 1 Cup Brussel Sprouts | 1 Tablespoon Olive Oil |
SNACK THREE OPTIONS
| option 1 | ||
| 1 Cup Fat-Free Cottage Cheese | 1/8 Cup Raw Almonds | |
| option 2 | ||
| 25 Grams Whey Protein | 1 Cup Unsweetened Almond Milk | 1 Tablespoon Almond Butter |
Disciples - This week, the fitness guru recommends circuit training along with your weight training. If you are not well-versed with that term, it means identifying a set of approximately 10 machines and switching from one to the other without any rest in between. This will help you in sustaining a high heart rate, which in turn aids in burning more calories and decimates fat.
Weight Training - Along with the weekly routine exercises(refer above), you would also be doing the king of all exercises - SQUATS ; the target for this week is build core muscle strength
Women can target a squat count of 100 with a 15 lb resistance and men 3 sets(15 counts) with a resistance of 90lbs.
Week 3 - Workout Plan
Week 2 sort of carries over here. You can continue the same routine as in Week 2, the only exception being that you do have to include a "Fruit" diet day - any one day of the week.
Yes, it is difficult - but it does give you the desired result, a alb loss in a day, provided you stick to it the whole day
Weight Training - Heavy weights this week for the men and cardio, skipping and rock climbing for the ladies.
Good luck team
Yours,
Fitness Guru
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