Well guys this one looks so promising. But I can never follow through with it. The diet plan is even harder for me. I just feel 30min a day is not enough I prefer going to the gym. Doing weights, cardio and sometimes classes like Pilates and pump. I feel better when more exercise is done and more motivated, BBG does not keep me motivated, it feels too little, although I did see some results but it does not feel fulfilling enough.I am not saying its bad,I am sure it helps for other people, but it does not feel enough.
SO I have decided to combine the BBG with other exercises to exercise for at least 45 min.
I have decided to follow the USN diet plan without the supplements as well as their exercises.
Starting 27th Feb 2017 as week One.
So the diet consist of the following
Morning:
Drink a luke warm glass of water with splashof lemon and preferably go gym on a empty stomach.
Breakfast
BREAKFAST OPTIONS (MEAL 1) - CHOOSE 1
OPTION 1: SPINACH, HAM AND CHEESE OMELETTE
1 large egg, 2 egg whites, 30g ham, 1 cup chopped spinach
40g mozzarella cheese, 1 slice rye/low GI bread (optional:
toasted), 1 small fruit (apple/peach/plums)
OPTION 2: CINNAMON PROTEIN AND NUT OATS
45g Oats/oat bran (weighed raw), cooked, 1 scoop USN
100% Premium Whey, ½ tablespoon single cream, 15g
almond flakes (approx. 5 almonds), cinnamon to taste
(optional), 1
/3 glass of fresh grapefruit juice diluted with
water or a small fruit
OPTION 3: ON-THE-GO LOW FAT SMOOTHIE
1 scoop of USN 100% Premium Whey, ½ cup Greek style
fat free/low fat yoghurt, hand full fresh/frozen strawberries
or berries, ¼ cup coconut milk/low fat milk, 3 – 4 ice cubes, 1
tablespoon Chia seeds (optional)
Snack
I will be having a fruit and coconut cream/milk smoothie instead of supplements.
Lunch
LUNCH OPTIONS (MEAL 3) - CHOOSE 1
OPTION 1: THAI CHICKEN BREAST AND MIXED VEG
100g skinless chicken breast pan fried in the following:
1 teaspoon of ACTI LIFE MCT OIL*, 1 tablespoon soy sauce,
1 teaspoon oyster sauce, 1 teaspoon fish sauce,
¼ small red onion chopped, ½ cup cooked wild rice
Or
½ cup mixed sweet potato and butternut, boiled/grilled/
roasted with fresh chili, salt and pepper to taste
OPTION 2: GRILLED STEAK AND PAW-PAW SALAD
100g grilled steak (fillet/rump/sirloin), sliced, to add to
salad, 1 cup mixed greens (baby spinach, rocket etc.) or 1 cup
garden variety mixed veg for a warm option
1 tablespoon of mixed seeds (pumpkin, flaxseed, chia,
sunflower etc.), ½ cup cubed paw-paw, 4 cherry tomatoes
halved, olive/flaxseed/canola oil and lemon juice for
dressing to taste
OPTION 3: CAJUN SPICED HAKE WITH QUINOA STIR-FRY
120g grilled hake fillets prepared with a Cajun mixed spice
mix, 1 cup of stir-fry mixed vegetables, ½ cup steamed
quinoa or cous-cous, ¼ fresh chili to taste
Snack
Nuts and/fruit
Dinner
DINNER OPTIONS (MEAL 5) - CHOOSE 1
**EAT BEFORE 7PM
OPTION 1: STUFFED SPINACH AND FETA CHICKEN
FILLET WITH STEAMED VEGETABLES
100g skinless chicken breast, ½ cup raw, chopped spinach,
4 baby tomatoes, chopped, 1 tablespoon crumbled feta
cheese, 1 cup steamed vegetables
OPTION 2: HAKE WITH A CHEESY BROCCOLI SOUP
120g hake fillet prepared with ground pepper and lemon
juice, 1 cup chopped broccoli, 1 cup chopped parsnips, ¾
cup fat free chicken stock, ¼ cup grated Edam cheese,
1 tablespoon flaked almonds (to sprinkle over soup), 1
teaspoon lemon juice, salt and ground pepper to taste
OPTION 3: CHILI CON CARNE ON A BED OF CAULIFLOWER MASH
100g extra lean mince, ¼ cup chopped red onion, ¼ cup
chopped green bell pepper, ¼ teaspoon cumin, 1 tablespoon
tomato paste, 1 whole tomato, finely chopped, chili pepper
to taste, ¼ tin kidney beans, drained, paprika/cumin to
taste, 200g cauliflower (for cauliflower mash), fresh garlic
to flavour
Then the exercise plan will go as follows:
I am going to add the link, but remember I am going to combine bbg and this, to make one that works for me and areas that I want to work on.
USN Fat Loss Exercise plan
So lets give this a try this will be a 12 week challenge.
Starting weight and measurements are as follows:
I am tall, 172cm
Weight 76.7kg ( I don't really look at the scale, as muscle weighs more than fat but rather measurments)
Bust: 96cm
Upper arm: 30cm
Waist: 78cm
Belly button: 92cm
Fattest POS: 97cm
Hips: 98cm
Upper tigh: 64cm
Knee: 43cm
Calves: 39cm
My goal is to get to 68kg. :)))
Got to shed 8,7kg.
Wish me luck, and lets do this.
