Progress Pics: Six Month Diet Journey. This is a very detailed progress report. I am going to explain what I tried, what worked and didn’t. I have learned that dieting is not a straight journey where you just keep eating at a deficit and you eventually have a 6- pack. We are extremely complex beings and our body is always trying to find ways to prevent us from losing fat for evolutionary reasons. I’ve learned more in this 6 months about weight loss and body building than ever before, particularly because this was the FIRST TIME I’ve ever been on a diet. Stats: Height: 5’1. Age: 2. 9 years. Weight: 1. BF%: ~2. 0% down to ~1. Waist/Hip/Thigh tape measurement is shown in the 4 month section below. Quick word about EXERCISE and my lack of lift numbers. This post is mostly focused on diet and food. I don’t talk much about my exercise regimen but I’d like to say right here that I work out vigorously 3- 6x a week. On any of those days I am doing. The only reason I was able to eat willy- nilly before I started dieting and looked fairly good even to begin with was due to all the exercise that was balancing things out. Also, I don’t have compound lift progress numbers (squat, bench, deadlift) as I don’t have access to a regular gym, but I have progressed tremendously in my bodyweight skill work. So I can’t tell you how much I could lift, but I’m able to do more dislocates on the flying rings now. I could hold crow pose for a minute with ease as opposed to a few seconds. I could hold peacock pose with my legs higher up than ever before. I could hold a straddled back lever on the rings for several seconds as opposed to ZERO. Warrior brings together the best elements of plyometrics (plyo), high intensity interval training (HIIT), and strength training to create a dynamic 35-minute. I had a lot of epiphanies during this 5th month. I was not looking STRONG like I did in the previous pics. I thought I could simply keep eating at a deficit and just. Want to know how to create the perfect diet plan for your specific workout and fitness goal? 3 Month Muscle Building Workout. Workout For: Late Beginners to Intermediate Bodybuilders; Workout Schedule: 4 days per week, Monday, Tuesday, Thursday and Friday. I could hold an advanced tuck front lever now for several seconds as opposed to ZERO. There’s tons more examples I could post? I don’t go to a gym and lift weights. I need to be creatively challenged. For the first three months, my diet plan consisted of nothing else except simply counting my calories and eating at a deficit. So basically as long as I restricted my calorie intake, I was going to be losing weight! This allowed me to eat ANYTHING! And it wasn’t so important that I stay within the calories every single day. As long as my food intake averaged out for the week in general, I was losing weight! I wrote about this start to my journey about how I started using My. Fitness. Pal (MFP) here: Antranik! When I would do the “shake test” (just jump up and down lightly, whatever jiggles is fat), almost everything in my front body was jiggling. But anyway, in one month my waist became a LOT slimmer and the first thing I really noticed aesthetically was that my deltoids and arms were showing lots more definition. In this one month, I dropped 1. I was simply eating ~1,6. My tightest jeans now felt loose on me. Your Diet Used To Be Different. Not just what and how much you eat, but also. Everyone knows that you need an effective workout plan and a great bodybuilding diet to succeed. This book gives you: The scientific approach to working out i.e. Thank you for taking the time to visit my website. My plan is the Easiest Way To Lose Weight Fast and it can help you reach your desired Weight Loss. Find the latest tips for the best ab, chest, shoulder, leg & yoga workouts for women, as well as health & nutrition information, all on SELF. Combustion is 34-minute high-intensity interval training (HIIT) workout that takes interval training to the next level with 10 total exercises designed to. How to Get Six Pack Abs. It takes dedication, time and patience to get a six pack. You need to do two things: lose fat and build muscle. You will get this by dieting. The fat loss didn’t continue infinitely like this obviously, but considering that I got SO much slimmer in just four weeks, that was already proof in the pudding that calories “in versus out” is a simple and effective way to lose some excess baggage. The best part was that it basically allowed me to eat anything, as long as I stayed below 1,6. So yes, I did have things like ice cream but instead of eating straight from the tub, I learned to savor a quarter cup of it with a small spoon and really make it last. Sure I was hungry sometimes, but it didn’t matter. As long as I kept drinking water, I felt great. When you feel like you need to eat some. I just reminded myself that hunger was fat leaving the body, and it really was! I also wrote more in- depth about this time here: Turns out. If I was going out for the day, I wanted to be in control of what I was going to be eating so I would spend just 1. Tupperware containers so I’d know what I was going to be eating for lunch or dinner for the day. The containers are marked with their volumes (1 cup, 2. SUPER easy to know how much food I was taking with me. This saves money and time! Plus, I would simply log everything in MFP all at once right then and there on my phone as I packed my lunch/dinner so I wouldn’t have to do it later in the day. It became super duper easy and quick to log everything with the i. Phone app. In fact, the app on my phone was even faster than the website itself. I ended up writing this article to help share the tips: 9 tips to help calorie counting become second nature! I was also learning how to control my hunger better as it was becoming quite difficult on some days for sure. I ended up sharing some more tips here: How to Stop Eat. This is when I started Intermittent Fasting. I don’t have a good 3- month photo but basically, I was looking even slimmer than before but the scale was not dropping down as rapidly as before. I had only lost 4 pounds in the last two months! So yes, it was a weight- loss plateau, BUT(!) it wasn’t a fat- loss plateau. I also noticed I had increased vascularity. This was a minor adjustment MFP recommended for being a lighter being. By the way, speaking of pounds! Look at What Five Pounds of Fat Looks Like!)Enter Intermittent Fasting: So, unfortunately what worked super fast for the first couple months wasn’t working so well anymore. I was still eating at a straight caloric deficit but my hunger was becoming insatiable immediately after breakfast. Eating 1,5. 50 calories a day was becoming psychologically arduous and I didn’t feel I was ever being satisfied. So I researched and found out about intermittent fasting. I began by implementing the 1. Lean. Gains). This basically means you don’t eat for 1. So I was basically skipping breakfast and eating all the calories I normally would eat sometime between 1. All of a sudden, rather than always feeling unsatisfied with tiny meals spread throughout the day, eating 1,6. Plus, the other benefits of IF were ASTOUNDING in many other ways. I had enhanced lucidity and productivity in the mornings. I wasn’t bothered by breakfast so I wasn’t feeling hungry anymore in the mornings. I could simply go straight to work and my productivity was higher than ever until I broke my fast with some break- fast in the afternoon! I found it most rewarding to have a small to medium sized lunch to jump start the digestion process and keep me happy and then a huge dinner to top things off. By now, I’m 3- 4 weeks into 1. I also just started calorie and macro cycling for the first time. For the first time ever I’m seeing my serratus anterior, I could see definition in my abs more than ever and there’s even a little bit more of that apollo’s belt action. Tape measurement progress. Start. 4 Months. Waist. I was eating something like 1,8. But I know what was really going on. Come night- time, my brain would say, “You should eat more since you won’t be eating until 2pm the next day.” So late at night I would mindlessly eat a few extra hundred calories. It was almost like binge eating. But then again I had been eating at a straight- deficit with NO god damned break for FOUR MONTHS! I guess I had a lot of will power. I realized that on rest- days, I could easily go without feeling ACTUAL hunger until 4- 5pm. So I am cycling the intake of calories. Macro Cycling: A week after getting used to calorie cycling, I decided to implement macro cycling as well. Just keep counting my calories. But this entire year has been an ongoing, tremendous learning experience. I also recommend Andy’s Simplified Macro- Counting Rules if you want to make IF/LG simpler. Side Note: In the middle of this month somewhere, I decided I want to be in the best shape of my life by my 3. October. Here is a sample of what my leangains plan looked like: So my game plan involved a - 3. To help adhere to this I learned to make protein a priority everyday regardless of it being a rest day or workout day. On rest days, I will adhere to a 5. TDEE). That means that ideally I will intake 1. On workout days, I will adhere to a 7. TDEE) . That means that, again, I will eat 1. So in other words, the protein intake stays constant (throw in some eggs, low fat cottage cheese, low fat greek yogurt, meat, fish, chicken, etc) everyday. On rest days I will have a (relatively) low- carb diet (just lotsa green veggies and meat kinda day!). On workout days I can gobble up the carbs. So I’ll be saving the quinoa, beans, lentils, legumes for workout- days (they’re high in protein, low in fat, high in carbs). COMPLICATED? YOU BET YOUR ASS IT IS! I started intermittent fasting and took my time getting used to that. Then I implemented calorie cycling which was very easy to get used to. Then I added macro cycling. So I just kept adding layers of micromanagement. I didn’t jump into this from the get go, so it’s not that complicated if you take your time with it! Five Month Mark: Many epiphanies. Two weeks of a “full diet break.” And two weeks of the “Ultimate diet 2. I had a lot of epiphanies during this 5th month. I was not looking STRONG like I did in the previous pics. I thought I could simply keep eating at a deficit and just lose fat and eventually have a 6 pack, but it turns out, when you lose fat you also often lose muscle. So those “4 month” pics were taken in this perfect state when I had lost a lot of fat but the muscle was still present. I realized that if I kept this up, I was eventually going to just go from looking SKINNY AND STRONG, to just SKINNY. It’s not that the leangains wasn’t working. It was that I was burnt out from “cutting” (eating at a deficit for 5 months!!!) . But I realized that if it takes months to lose some some fat, it also takes months of overeating to gain it, so I wrote this article: Don! I learned that this is why bodybuilders go on bulk and cut cycles. They will purposely bulk up by overeating for months on end. Then when they are getting HUGE muscle- wise, they have probably gotten somewhat pudgy, so they will then go on a cut (undereating but still getting tons of protein) and lose LOTS OF FAT, REALLY FAST in 2- 3 months and all of a sudden all the muscles will be revealed and they will look SHREDDED. Aamir Khan Workout Schedule and Diet Chart (Full Case Study)2. Feb. The Popular Bollywood artist in India Mr. Aamir khan is one of the many inspiring celebrities who’ve truly devoted his time to workout and achieved the fitness goal in a short period. For the Hindi movie Ghajini, Aamir khan has devoted 9 months of time in the process of building his physique, losing weight etc. The transformation is amazing. The main reason for his achievement is proper workout and diet. Why I wanted to write about Aamir khan workout for ghajini is, in a short period of time (9 months) he has transformed to a greater extent. Aamir khan in his own blog has written about Ghajini workout schedule and diet chart that he has followed to achieve the target. The three most important things in Fitness are a healthy balanced diet, exercise and rest. Calculate how many calories you spend per day, calculate how many calories you need in order to lose weight or gain weight. Now the basic calculation is in order to lose weight, eat fewer calories than you spend. Vice versa to gain weight. For example: if you spend around 2. The calories that you intake must be divided into fat, carbohydrate and protein. Now once you divide and intake, that. Never go for low carbs or high protein. Aamir khan workout diet had a balanced one. I will be shedding light on workout diets for beginners. To rip off your body fat, you should intake proper balanced diet that should actually take out excess fat from your body and not the proteins which supposed to make you lose weight. So, a proper balanced diet is very important. Each person diet chart may differ according to the body condition. He/she needs to check health by doctor before prescribing a diet. This is because; in case you may have health issues like heart problems, diabetes, thyroid, and cholesterol, high BP or anything else. If you don. We heard from his personal trainer Satyajit Chaurasia that Water is very important part of the diet. One must drink 3 to 4 liters of water per day and between workouts you can drink lemon water. Drinking lemon water between workouts will help body to prevent soreness and muscle stiffness. It removes excess acids in the body. All the diet which is mentioned below is not my assumption. Aamir khan himself has said in the interviews, blogs, videos etc. Your intake should be divided into 5 to 6 small parts. Your body will take only limited amount of stuff and the rest is actually wasted. So if you divide and intake your food, you. Take plenty of fresh vegetables and fruits. Eat rotis made of three grain wheat (bajra, jowar and atta). Also snacks include biscuits, brown bread sandwiches, papaya (which helps to relieve constipation problems). Never load carbs after 8 PM. If you. Also make sure you load enough egg whites (4- 5 per day). Throw away the yellow ones. It is full of fat. Pre- workout meal. A small carb meal such as bananas, apple, and sweet potatoes can be taken before exercise that helps to build energy. Aamir khan workout plan. Only with proper warm up you can avoid injuries. A balanced warm up and cool down exercises can build up good muscle. Once done with warm up exercises, carry out with circuit exercises or core exercises. Then, start with weight training. I have categorized weight training into 6 muscles + Abs. All these exercises for Aamir khan workout plan was made to remove the excess fat content from the body and muscle mass growth without losing the overall weight. Chest (Monday)Bench press. Incline Dumbbell press. Decline press. Dumbbell fly. Dumbbell pullover. Shoulder (Tuesday)Military Press. Front Shoulder Press. Seated Dumbell Press. Shoulder Press. Bent Over. Lateral Raise. Upright Row. Back (Wednesday)T- bar row. Seated cable row. Lat pull down front. Fronted Chin up. One arm dumbbell row. Deadlift (thicken up your traps)Biceps (Thursday)Barbell curls. Dumbbell curls. Preacher curls. Concentration curls. Wrist curl. Reverse curl. Triceps (Friday)Short grip triceps press. Rope pull down. Cable Lying Triceps Extension. Dumbbell kickbacks. Dips behind the back. Leg (Saturday)Squat. Lunges. Leg press. Leg curl. Leg extension. Seated toe raise for calves. Aamir khan abs workout (8 packs)Decline Crunches. Dumbbell side bends. Crossover crunches. Hanging leg raise. Seated knee up. We talked about Diet, workout plan. Now as he says, Train hard, eat clean and sleep at least 8 hours a day. Nothing can happen overnight. Only with regular and consistent training, your body can change. My name is James Gold. I'm a Fitness trainer. My goal is to inspire and motivate you to live a better life. I want to share the knowledge on how to workout properly, how to eat right when working out and to improve your health and well being.
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