Originally posted by Trrmo
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DIET:
Morning: 1 apple, 1 pear, 1 orange, 1 banana, and about 1 liter of water
Pre-lunch snack: 2 apples, 1 pear, 1 orange, 1 banana
Lunch: 2 medium pieces of either boiled or oven-roasted lean meat (no salt added to meat, no oil). 1 tomato. 1 cucumber. Sometimes had some lettuce, radish, onions, other vegetables, etc. 2 eggs. About 1/2 cup of cottage cheese with honey. 1 banana.
I would snack on nuts, maybe 1 or two more fruits, and some cheese after lunch.
Dinner: Same as lunch.
I would drink throughout the day. Drank about 3-4 liters of water a day.
NEVER ATE AFTER 8:00 P.M. Sometimes I had work at 6:00 p.m and didn't have time to squeeze in dinner, so I would only be running on the food from lunch. As a matter of fact, that happened to me about 2-3 times a week, so there would be days where my last food would be ingested at about 3:00 p.m.
I think that's about it for diet. If you have any more specific questions let me know.
EXERCISE:
Main exercise: 60 leg raises, 30 pushups on bars. 60 situps, 30 pushups on bars. 60 situps with a twist to each side, 30 pushups on bars. 60 knee raises on the pullup bar, 30 pushups on bars. 60 repetitions on the ab wheel, 30 pushups on bars.
I did the main exercise 2 times a day.
Also I swam for about 15 minutes non-stop at a decent pace 5 days a week.
Mondays, Wednesdays, and Fridays: I would do 4 sets of 18 pullups, and 1set of 14 pullups on top of the swimming and main exercise.
Tuesdays and Fridays: I would do 4 sets of 85 regular pushups with no bar on top of the swimming and main exercise.
Also, Mondays, Wednesdays, and Fridays: I would do 4 minutes of scissors (ab workout), 6 minutes of bicycle (ab workout), and variations of 6 inches.
The variations of 6 inches would have me hold 6 inches for 10 seconds, rest for 1 second. I did the regular 6 inch (leg straight out, together) 11 times. THen I would do the same thing but with legs spread apart, also 11 times. Then I would do legs in the air, but at a 45 degree angle, also 11 times. At the end of that I would do a final set where I hold each 6 inch variation position for 15 seconds, and switch to the other position without dropping my feet (basically do 6 inches for 45 seconds).
Also, Tuesdays and THursdays: I would do 70 leg raises, 70 situps, 70 crunches, 70 touch-your-toes in the air, 70 situps with a twist to the side, 70 v-ups, 70 rowers, 70 decline situps, 70 knee raises, and 70 reps on the ab wheel.
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