#3: 7 Day Ultra Cut – Day 1

Hey, so yesterday I realised that I only have 7 days left until I head off on my summer vay cay, what I also realised was that I have been out of the gym for a week. So in conclusion I have decided to have a 7 day ultra cut (not sure if that’s a real thing) but what is going to happen is that we are going to stay in a caloric deficit and do HIIT cardio everyday on top of my 7 day workout, Push, Pull, Legs & on the 7th day Full Body Workout.
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So the diet is super clean and you can follow it too, of course you will have to match it to your caloric needs. This diet is filled with lots of leaves and other colourful veggies, full of them micro nutrients to make you feel gooood. Also because its a very high protein diet *Bro Tip: When protein is metabolised in the body it turns the body acidic, to compensate you need to eat alkaline stuff which happens to be greens and veg* The fats consumed are healthy ones too!
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I have also attached the PDF file so you can save it on your phone or where ever. If you would like me to write you a program contact me @@Pjays_Fitness or slavthetics@gmail.com. Thank you for reading. Peace.
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Diet
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Upon Waking
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1 Pint of water
Cup of Coffee
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Breakfast
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3 whole eggs 1 egg white
100g of Ham
1/2 Red Pepper
Handful of Spinach
200g Cucumber
1/2 tbs Garlic Powder
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Macros: P: 45g F: 28g C: 19g
Calories: 509
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Lunch
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2 Tins of Mackerel in Tomato Sauce
200g Cucumber
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50g Blueberries
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Macros: P: 30g F: 43g C: 21g
Calories: 620
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Dinner
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2 Chicken Thighs
250g Mixed Veg (Broccoli, Cauliflower & Carrots)
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Macros: P: 44g F: 16g C: 10g
Calories: 373
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Snacks
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2 small Banana
50g Blueberries
200g Cottage Cheese
2 Chocolate Rice Cakes
25g Dark Chocolate 81%
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Macros: P: 30g F: 23g C: 89g
Calories: 662
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Post Workout
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60g Whey Protein
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Macros: P: 49g F: 4g C: 3g
Calories: 244
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Day Total
Water Consumption: 3L
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Macros: P: 197g F: 113g C: 143g
Calories: 2408
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Exercise
Weights – Push Day
// = Alternate Set (After your main set do this exercise)
Cardio: 20 Minute HIIT – 1 Minute off 1 Minute at 80%
Name
Warm-Up Set (1-2)
Working Set 1
Working Set 2
Working Set 3
Working Set 4
Flat Db Chest Press // Bicep Curls (4 sets 10 reps w/ 16kg)
40%(20kg) 10-12 Reps
80%(40Kg) 10-12 Reps
80%(40Kg) 10-12 Reps
80%(40Kg) 10-12 Reps
80%(40Kg) 10-12 Reps
Incline Db Chest Press // Hanging Leg Raises (4 sets 10 reps)
N/A
80%(40kg) 10-12 Reps
70%(35Kg) 10-12 Reps
70%(35Kg) 10-12 Reps
70%(35Kg) 10-12 Reps
Seated Db Shoulder Press
N/A
80%(30kg) 10-12 Reps
65%(24kg) 10-12 Reps
65%(24kg) 10-12 Reps
65%(24kg) 10-12 Reps/ 40%(16kg) Reps Until Failure
Chest Raises // Bicep Curls // Lateral Raises
N/A
12kg // 16kg // 8 kg 10 Reps Each
12kg // 16kg // 8 kg 10 Reps Each
12kg // 16kg // 8 kg 10 Reps Each
16kg/12kg 10 reps/ Until Failure // 12kg/ 8kg 10 Reps/ Until Failure

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