Week 1

This is the diet and exercise plan for my first week.  I am sticking to the same diet this whole week, but I will allow for a healthy “cheat meal” for Saturday night.

My current measurements

Height 5’5

Weight 52kg

Calf – 12.5 inches (31.5cm)

Thigh – 17 inches (43cm)

Waist – 27 inches (69cm)

Gluteus – 35.5 inches (90cm)

Chest – 33 inches (84cm)

Bicep – 10.5 inches (27cm)


This is based on macro nutrients with 40% carbs, 30% protein, and 30% healthy fats


  • Chia seed pudding approx 1 cup (will provide recipe shortly in recipe section)
  • 1 banana

Mid morning:

  • 20 almonds
  • 1 cup raw carrots
  • 1 apple


  • 1 bowl lentil and vegetable soup (recipe to follow)
  • 1 cup steam brocoli, bean, and peas


  • 1/2 cup natural yoghurt with maple syrup and cinnamon

Pre and post workout:

  • BCAA (I use this as my diet is not very high in meat protein, BCAA used before my work out and after my workout will ensure that my muscles aren’t being burned as fuel and my body will use BCAA instead)
  • Protein shake (this will help with recovery and to increase my protein intake)


  • 100g tuna with garden salad with olive oil and avocado


The plan below may change depending on fatigue levels after each day, the key is listen to myself, this is why I have allowed Saturday and Sunday also as rest days (they are also free in case they are required to sub in for a particularly bad day throughout the week)

Monday – Legs

Squats – 4 sets, alternating with,

Deadlifts – 4 sets

Lunges – 4 sets, alternating with,

Leg press – 4 sets

Glute raises – 4 sets, alternating with,

Calve raises – 4 sets

Tuesday – Back and Chest

Lat pulls – 4 sets

Chest press – 4 sets

Dumbbell row – 4 sets, alternating with,

Dumbbell flys – 4 sets

Seated row – 4 sets, alternating with,

Push ups – 4 sets

Wednesday – Rest

Thursday – Legs, same as Monday

Friday – Shoulders and Arms

Dumbbell shoulder press – 4 sets

Lat raises (side lats, and front) – 4 sets each

Bicep curls – 4 sets

Pull downs with bar – 4 sets

Pull downs with rope – 4 sets

Saturday and Sunday – Rest


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