BFG - The “Hit The Target” Fat Loss Plan

[BFG]

Age: 40
Height: 5’10”
Starting Weight: 211.2
Target Weight: 187
Hit The Targets: 209, 207, 205, 203, 201, 199, 197, 195, 193, 191, 189, 187

 

[BFG]

Day 1
Weight:
211.2

Diet:
Meal 1: protein shake + fish oil
Meal 2: protein shake + fish oil
Meal 3: almonds + apple + orange
Meal 4: chicken breast + broccoli + cauliflower + egg
Meal 5: tuna + salad mix + tomato + apple + mushroom

Exercise:
1. Zercher Squat: 65x10, 105x5, 135x15
2. Floor Press: 65x10, 105x5, 135x15
3. Bent Over Row: 65x10, 105x5, 135x15

 

[BFG]

Day 2
Weight:
209.4

Diet:
Meal 1: protein shake + fish oil
Meal 2: almonds + apple + orange
Meal 3: protein shake + fish oil
Meal 4: chicken breast + broccoli + cauliflower + egg + sauerkraut
Meal 5: tuna + salad mix + tomato + apple + mushroom + red onion

Exercise:
1. Walk: 45 minutes

 

[BFG]

Day 3 - Hit The Target
Weight:
209.0

Diet:
Meal 1: protein shake + fish oil
Meal 2: protein shake + fish oil
Meal 3: almonds + apple + orange
Meal 4: almonds + mixed berries
Meal 5: lean ground beef + broccoli + cauliflower + eggs + sauerkraut

Exercise:
1. Zercher Squat: 70x10, 110x5, 145x15
2. Floor Press: 70x10, 110x5, 145x15
3. Bent Over Row: 70x10, 110x5, 145x15

 

[BFG]

Day 4 - Hit The Target + Jolly Day
Weight:
206.8

Diet:
Meal 1: protein shake + fish oil
Meal 2: protein shake + fish oil
Meal 3: buns + butter + burgers + bacon + tomato + cheese + sauce
Meal 4: onion + mushroom + lean beef mince + rice + peas + cheese + sauce + sauerkraut
Meal 5: pizza + ice cream + crisps

Exercise:
1. Decline Push Up: 50 reps (GTG)
2. Band Bicep Curl: 50 reps (GTG)

Comment:
I ate too much, it was like two jolly days, so I'll count it as 209/207 combined and set 205 as the new target.

 

[ShawnM]

Day 4 - Hit The Target + Jolly Day
Weight:
206.8

Diet:
Meal 1: protein shake + fish oil
Meal 2: protein shake + fish oil
Meal 3: buns + butter + burgers + bacon + tomato + cheese + sauce
Meal 4: onion + mushroom + lean beef mince + rice + peas + cheese + sauce + sauerkraut
Meal 5: pizza + ice cream + crisps

Exercise:
1. Decline Push Up: 50 reps (GTG)
2. Band Bicep Curl: 50 reps (GTG)

Comment:
I ate too much, it was like two jolly days, so I'll count it as 209/207 combined and set 205 as the new target.

How have you been feeling with the protein shakes and the rest of your eating plan?

 

[BFG]

How have you been feeling with the protein shakes and the rest of your eating plan?

Hey man, it has not been too hard. I wake up hungry in the middle of the night sometimes but during the day energy levels are good. I felt like garbage after binge eating on jolly day so I won't do that again. I'll get the log up to date over the weekend, I am a few days behind.

 

[BFG]

Day 5
Weight:
210.8

Diet:
Meal 1: protein shake + fish oil
Meal 2: almonds + apple + orange
Meal 3: chicken thigh + broccoli + cauliflower + egg + sauerkraut
Meal 4: protein shake + fish oil
Meal 5: almonds + mixed berries

Exercise:
1. Kettlebell Swing: 10x10 (24kg) with one arm and two arm

Day 6
Weight:
209.8

Diet:
Meal 1: protein shake + fish oil
Meal 2: tuna + salad mix + tomato + apple + mushroom + red onion + almonds
Meal 3: almonds + apple + orange
Meal 4: protein shake + fish oil
Meal 5: chicken breast + broccoli + cauliflower + egg + sauerkraut

Exercise:
1. OS Resets: 30 minutes

Day 7
Weight:
207.0

Diet:
Meal 1: protein shake + fish oil
Meal 2: almonds + apple + orange + mixed berries
Meal 3: protein shake + fish oil
Meal 4: lean ground beef + broccoli + cauliflower + sauerkraut
Meal 5: lean ground beef + broccoli + cauliflower + sauerkraut

Exercise:
None

Comment:
I caught a cold so I will take it easy with exercise until I am recovered. The first week of the diet was not bad at all, sticking with the 90/30/30 points setup. I'd like to roughly hit a target each week and see where I end up towards the end of the year.