yashin’s BodyBlog

Just started the muslim month of fasting. For those that do not know, we eat and drink nothing from sunrise to sunset (5:00am to 6:00pm in South Africa). The greatest difficulty is finding the right training programme coupled with eating enough protein and carbs during 6:00pm and 5:00am. At the beginning of the fast I am weighing in at 79kg. My programme is

6;00pm - Protein Smoothie (Using Optimum Nutrition Gold)

7:00pm - Chicken salad

8:00pm - 9:00pm Gym

9:15pm - Post Workout shake + casein protein + carbs

10:00pm - go to sleep

5:00am (Next day) - Oats, Provita + cottage cheese + 1 boiled egg

Excellent, done and dusted, and 1 week later I am posting the outcome.

Started off with 80.8kg body weight @ 17.3% Body Fat

Ended off with 76kg Body weight @ 15% body fat. Did not quite meet my expectations with fat % reduction, but this could be due to the fact that my body fat scale seems a bit dodgy!

One suggestion to anyone trying out this program : Have multiple flavours of shakes, cos just 1 will make it much more difficult, I know!

Still quite easy, but the fat percent is still too high.

Started off @ 17.3%, currently at 15%

Starting Weight = 80.8kg, After 21 days = 76.5kg (a bit low)

I am not taking any creatine, and the result of constant low carbs is a loss in strength, unfortunate, but the primary goal here was a quick fat loss program (after this I will be back to my normal program, and accept slow gradual reduction of Fat %)

This weekend was quite tough, energy levels quite low, but I got through! Had my cooked meal for the week (200gram Fillet Steak with veggies, yummy).

Start Weight : 80.8kg …After 7 days 77.7kg (No kidding!)

Start Body Fat : 17.3% …After 7 days 15.8% (Lowest ever in my life!!!!)

Note: I have been training very hard with this program and the results are there, I am really impressed, and I suspect the progress would taper off now, but still looking forward to my next cooked meal and the weigh-in that follows

Went well, no cravings, etc, but starting to get tired of shakes, while everyone around me is having some good wholesome food, yummy. Since I am still getting my required calorie intake, I am not tired or drained, but when it is time to eat again, you gotta really try to convince yourself to have yet another shake. I think maybe a variety of flavours will make a difference, will try that next week. Anyone else been on the program, pop me a message and let me know how it went.

5 shakes only for the day (i.e. low carb day). Still fine, no problem with this program, but had a headache towards the end of the day (due to the low carbs?). 40 minute light cardio / aerobic session (thank god for IPODs). Dying to take my measurements to see if this program is doing anything, but it is not as tough as I expected (but I have only completed 3 days)

Still going well, no problems / cravings, etc. Had a heavy leg session, and had my 6 shakes for the day. Tomorrow will be more interesting, since all I will be doing is light cardio, therefore 5 shakes for the day (lower Calories consumed, and low carbs).

I will only weigh myself and take body fat measurements once a week.

General synopsis - No problems, cravings, etc, day 1 went fine with 1 weights session. Had my 6 shakes for the day (5 low carb shakes and 1 high carb, high protein - post workout shake).

I suppose my glycogen stores are still good enough to keep me going, will post a daily blog on the actual diet. I am gyming as hard as I can, so no cheating there.

I am testing the miraculous expected results, and will post my body fat and weight measurements on a weekly basis.

My general profile is that of a cone (thin lower body and wider upper body, with a tendency to store fat mainly around my upper body)

If anyone (not someone training for a competition, but rather someone around my stats +- 17% BF) has tried this program, please let me know what my expected loss would be? Thanks

I have started on this program to expedite the fat loss program. Currently, combining a bout of flu (no training for a week) as well as fat gain, I have decided to try something drastic. Unfortunately, I have not come across Milled Flax Seed in South Africa, so I just bought the caps instead. I will create a weekly blog on this diet to see if the projected fat loss is at all possible. My current stats = 80.8kg (178 pounds) @ 17.3% body fat. My expectation is that at the end of the 28 days, my body weight should not be too different (80kg is fine) but I expect my body fat to be around 12% (realistic?). My program: Monday = Weight training + Cardio, Tuesday = Weight training + Cardio, Wednesday = Rest, Thursday = Weight Training + Cardio, Friday = Weight training + Cardio, Saturday = Cardio, Sunday = 20km cycle.

Hopefully I will see results, but either way, I will be very strict with the diet, and train hard.

Well, it has been 3 months, and the personal training is still going well. Down to 2 sessions a week, with another 2 sessions by myself, and 2 days of +- 15 km of cycling each day. My weight is where I want it to be, but my body fat is still way to high (16.9%). I will post my 3 month progress as soon as I have time to take some pics. My legs are getting way too thin, (genetics), and I am busy trying to put on the muscle mass there (some good programs here on BB.com). My meals are regular and healthy, although, in the last 2 weeks I have not been that good, but I will recover from that momentary lapse.