Destination: Abs (Redux)- Prequel.

So I've spent the weekend organising my dieting schedule, basic meal plan and am ready to get started, I'm chucking up my basic template before I begin, just to show you what I'll be eating and what my measurements are, prior to dieting. Dion graciously did my pre dieting measurements on Friday- 29/07/2011 (I start dieting on the Monday), they were as follows:

Height- 185cm
Weight- 93.6kg
Bodyfat Percentage (skin folds)
Tricep- 17mm
Bicep- 3mm
Subscapula- 16mm
Supraillium- 25mm
Total- 61mm
Bodyfat Percentage= 22%.
OMRON= 17.2%

Girths
Arms Relaxed- R- 36cm, L- 37cm
Thighs- R 62.5cm, L 62.6cm
Chest- 102.5cm
Waist- 91.5cm
Hips 102.5cm

From this I could calculate my Caloric intake:

BMR= 66 + (13.7 X 93kgs) 1274.5 + (5 x 185cms) 925 - (6.8 x 29) 197.2= 2067.9 Calories
 
BMR= 2067.9 Calories/day

To work out total Calories:

2067.9 x PAL (1.55)= 3205.2 Calories/day

Total Caloric intake= 3205.2 Calories/day

To lose 0.5 kg/week:

3205.2 - 500=  2705.2 Calories/day

To lose 1kg/week:

3289.2 - 1000= 2205.2 Calories/day

I will be following a limit of 3100 on Monday, which will be a carb load/high Calorie day, followed by Tuesday-Saturday being moderately low days, I'll be sitting at about 2600 Calories, with an emphasis on protein. Sunday will be the low calorie, high protein day, I'll be sitting at roughly 2200 Calories, ready to prime my metabolism for the high Calorie day on Monday. This constant disturbance in Calories should help reduce body fat fast, while maintaining a strong metabolism, I'll re-adjust Calories weekly, according to the drop in bodyfat %.

The training program for the first month looks as follows, a 6 day, 3 MRT, 3 HIIT program iwth undulating periodization.

Alternating Set System
Day 1- MRT- Phase 1	Set	Rep	Rest	Wk1		Wk3
A1: Fr-Squat Psh Press Cmbo	3	15	30
A2: Seated Cable Row	3	15	30
B1: DB Step Up	3	15ea	30
B2: Pushup (on Fitball)	3	15	30
C1: Back Extension	2	15	0
C2: Plank	2	60s	30
Day 2- HIIT
5-10 min warm up
1 minute on	5
2 mins off	5
Cool down 3-5 mins
Day 3- MRT	Set	Rep	Rest	Wk1		Wk3
A1: Deadlift	3	15	30
A2: DB Alt Military Press	3	15	30
B1: DB RFESS	3	15ea	30
B2: Wide Grip Pulldown	3	15	30
C1: Landmine	2	15ea	0
C2: Rollout	2	15	30
Day 4- HIIT
5-10 min warm up
1 minute on	5
2 mins off	5
Cool down 3-5 mins
Day 5- MRT	Set	Rep	Rest	Wk1		Wk3
A1: Fr-Squat Psh Press Cmbo	3	15	30
A2: Seated Cable Row	3	15	30
B1: DB Step Up	3	15ea	30
B2: Pushup (on Fitball)	3	15	30
C1: Back Extension	2	15	0
C2: Plank	2	60s	30
Day 6- HIIT
5-10 min warm up
1 minute on	5
2 mins off	5
Cool down 3-5 mins
Alternating Set System-
Day 1- MRT- Phase 1	Set	Rep	Rest		Wk2		Wk4
A1: Deadlift	3	15	30
A2: DB Alt Military Press	3	15	30
B1: DB RFESS	3	15ea	30
B2: Wide Grip Pulldown	3	15	30
C1: Landmine	2	15ea	0
C2: Rollout	2	15	30
Day 2- HIIT
5-10 min warm up
1 minute on	5
2 mins off	5
Cool down 3-5 mins
Day 3- MRT	Set	Rep	Rest		Wk2		Wk4
A1: Fr-Squat Psh Press Cmbo	3	15	30
A2: Seated Cable Row	3	15	30
B1: DB Step Up	3	15ea	30
B2: Pushup (on Fitball)	3	15	30
C1: Back Extension	2	15	0
C2: Plank	2	60s	30
Day 4- HIIT
5-10 min warm up
1 minute on	5
2 mins off	5
Cool down 3-5 mins
Day 5- MRT	Set	Rep	Rest		Wk2		Wk4
A1: Deadlift	3	15	30
A2: DB Alt Military Press	3	15	30
B1: DB RFESS	3	15ea	30
B2: Wide Grip Pulldown	3	15	30
C1: Landmine	2	15ea	0
C2: Rollout	2	15	30
Day 6- HIIT
5-10 min warm up
1 minute on	5
2 mins off	5
Cool down 3-5 mins

This is my basic meal plan

Diet
Monday- 3200 Cals	T-S- 2600 Cals	Sunday- 2100 Cals
Breakfast	Breakfast	Breakfast
Oats/milk/30g pro powdr	Egg/whites/Spinach	Smoothy
Protein- 39g	Protein- 32.5g	Protein-29g
Carbs- 41g	Carbs- 1.5	Carbs- 45g
Fat- 8.2g	Fat- 13.4g	Fat- 4g
Total- 415 Cals	Total- 260 Cals	Total- 429 Cals
Morning Tea	Morning Tea	Morning Tea
x2veg sausages	x2veg sausages	Egg/whites/Spinach
x1 multigrain bread	x1 multigrain bread	Protein- 32.5g
butter	butter	Carbs- 1.6
glass hi-lo milk	glass hi-lo milk	Fat- 13.4g
Protein- 43.3g	Protein- 43.3g	Total- 260 Cals
Carbs- 31.5	Carbs- 31.6
Fat- 18g	Fat- 18g
Total- 473 Cals	Total- 473 Cals
Post Sleep	Post Sleep	Lunch
Vegetable smoothy	Vegetable smoothy	Chicken/Mixed Vegetables
Protein- 46.6g	Protein- 46.6g	Protein-46.5g
Carbs- 37.9g	Carbs- 37.9g	Carbs- 13.5
Fat- 3g	Fat- 3g	Fat- 18.2
Total- 411 Cals	Total- 411 Cals	Total- 420 Cals
Before Work	Before Work	Morning Tea
Smoothy	Smoothy	Vegetable smoothy
Protein-29g	Protein-58g	Protein- 46.6g
Carbs- 45g	Carbs- 90g	Carbs- 37.9g
Fat- 4g	Fat- 8.2	Fat- 3g
Total- 429 Cals	Total- 429 Cals	Total- 411 Cals
Post Workout Shake	Post Workout Shake	Dinner
x2 up n go/30g protein	x2 up n go/30g pro	Chicken/Mixed Vegetables
Protein- 45.1g	Protein- 45.1g	Protein-46.5g
Carbs- 55.7g	Carbs- 55.7g	Carbs- 13.5
Fat- 8.3g	Fat- 8.3g	Fat- 18.2
Total- 517 Cals	Total- 517 Cals	Total- 420 Cals
Post Workout Meal	Post Workout Meal	Evening
tofu/glass hi-lo milk	tofu/glass hi-lo milk	Egg/whites/Spinach
Protein- 39.2	Protein- 39.2	Protein- 32.5g
Carbs- 36.4	Carbs- 36.4	Carbs- 1.6
Fat- 22.7	Fat- 22.7	Fat- 13.4g
Total- 432 Cals	Total- 432 Cals	Total- 260 Cals
Before Bed
Smoothy
Protein-29g
Carbs- 45g
Fat- 4g
Total- 429 Cals
Protein-276.2g	Protein- 264.7g	Protein- 233.6g
Carbs- 292.5g	Carbs- 239.6	Carbs- 113.1g
Fat- 68.2g	Fat- 73.6	Fat- 70.2g
Max Total- 3109 Cals	Max Total-2522 Cals	Max Total- 2200 Cals