This is week 4 of the 12 Week Get Shredded Challenge. Read Week 0 to understand why we’re taking this challenge. Check out the progress for Week 1, Week 2week 3, week 4.

Here’s what I did this week. Day by day and meal by meal

  • Day 22 (June 24, 2013) –  Meals
  • Day 23 (June 25, 2013) –  Meals
  • Day 24 (June 26, 2013) – Meals / Training
  • Day 25 (June 27, 2013) – Meals
  • Day 26 (June 28, 2013) – Meals
  • Day 27 (June 29, 2013) – Meals
  • Day 28 (June 30, 2013) – Meals 

Insight

Week 4 is in the bag and I have to admit, this week was hard. The hunger pains and cravings stepped up  to a completely new level. My brain keeps trying to rationalize and find reasons why I should cheat on my meal plan. In a period of 5 minutes these are the thoughts that entered my head:

I’m angry
I’m irritable
I’m sick
I’m feeling dizzy
Maybe it’s the fat loss
Maybe it’s the fat burner
I feel fat
Why am I not progressing fast enough
I’m tired of eating the same f*cking food.
I need some damn sugar

I have to thank my fiance for being patient when I get irritable and holding me accountable when I want to cheat on my diet plan. Her support as well as the support from my friends and family really helps during these times. Posting photos of myself in such a public forum has taken my accountability to another level. Whenever I feel like cheating, I stop myself because I know that a new picture will go live in a few days.

While not everybody has to go through such a public forum, telling friends and others that you plan to embark on a fitness challenge should be enough for you to feel the same accountability.

6 a.m. meetings, large projects and a long road trip got the best of me this week. I stumbled and skipped three training days. I’m not proud to report this, but I need to hold up my end of the deal and be honest. All I can say is that week 5 will be better. I’m already one third of the way done and it’s time to step it up. I’ll be increasing my rate of cardio to twice per day to see how that affects my fat loss.

It’s not about perfection. It’s about constant improvement.

Results

Here are the results from Start to Week 4.

image-6

 

Plan Week 5

Diet

This is a sample diet, the quantities of food will differ based on your own body’s needs.

  • Meal 1 – 3-5 egg whites, ½ cup of oats
  • Meal 2 – Protein shake, handful of almonds
  • Meal 3 – Chicken breast, vegetables
  • Meal 4 – Chicken breast, vegetables
  • Meal 5 – Protein shake, handful of almonds
  • Meal 6 – Check breast, vegetables
  • 1 gallon of water per day
  • 2-3 Kre-Alkalyn (Aff.) after each workout
  • Oxyelite (Aff.) 15-30 minutes before breakfast

Training

Day 29

  • V-Handle Cable Extensions: 1 warm up set, 3 triple drop sets of 15, 15, 15 reps
  • Close Grip Bench Press: 2 warm up sets, 3 triple drop sets of 12, 12, 12 reps
  • Overhead Rope Extensions: 2 warm up sets, 3 triple drop sets of 10, 10, 10 reps
  • Standing Calf Raises: 7 sets of 20 reps
  • Weighted Sit-Ups: 1 warm up set, 3 sets of 10-12 reps
  • Hanging Leg Raises: 2 sets of 15-17 reps
  • Cardio: 20 minutes
  • Twists: 1 set of 150 reps

Day 30

Day 31 

Day 32 

  • Smith Machine Shoulder Press: 2 warm up sets, 3 sets of 10 reps
  • Smith Machine Shoulder Press Behind The Neck: 1 set of 8 reps, 1 drop set of 8, 10 reps
  • Machine Side Lateral Raises: 4 drop sets of 10, 10 reps
  • Smith Machine Shrugs: 1 warm up set, 3 sets of 18-20reps
  • Machine Rear Raises: 7 sets of 15 reps and partial reps until failure
  • Cardio: 25 minutes
  • Twists: 1 set of 150 reps per side

Day 33

  • Flat Dumbbell Press: 2 warm up sets, 3 sets of 6-8 reps
  • Incline Dumbbell Press: 2 warm up sets. 2 sets of 6-8 reps, 1 triple drop set of 10, 10, 10 reps
  • Peck Deck Flyes: 2 warm up sets, 3 drop sets of 8, 8 reps
  • Tricep Pushdown Rope: 2 warm up sets, 3 drop sets of 10-12 reps
  • Overhead Tricep Extensions: 2 warm up sets, 3 drop sets of 10-12 reps
  • Smith Machine Close Grip Bench Press: 2 warm up sets, 2 sets of 12 reps, 1 set of 12 reps and partial reps until failure
  • Cardio: 25 minutes
  • Twists: 1 set of 150 reps

Day 34

Day 35

  • Single Leg Hamstring Curls: 2 warm-up sets of 8-10 reps, 4 drop sets of 10-12 reps
  • Stiff-Legged Deadlift: 2 warm-up sets of 8-10 reps, 2 sets of 16-18 reps
  • Leg Press: 2 warm-up sets of 8-10 reps, 2 sets of 20 reps to failure
  • Leg Extensions: 2 warm-up sets of 8-10 reps, 3 triple drop sets of 16-20 reps
  • Superset:
  • Seated Hamstring Curls: 1 warm-up set of 8-10 reps, 3 drop sets of 16, 16 reps
  • Standing Calf Press: 1 warm-up set of 8-10 reps, 3 drop sets of 20 reps
  • Cardio: 25 minutes
  • Twists: 1 set of 150 reps

Remember, you can follow my daily progress on Twitter, Google Plus and Instagram. Take the Challenge with me and log your progress in the comment section.

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