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I officially started to get cravings this week up until now I haven't had any but now the time between meals is growing 3 and a half hours feels like a half a day, no joke but I'm coping as long as I keep myself occupied.

Over the past week I haven't noticed a lot of changes bodyfat dropped by about 1% and weight didn't change much on the scale it said I dropped 400 grams. So I am sitting at 85 kg now. Which is just over 187 pounds.

Changes in My Diet

Nothing really changed this week, I reduced the 3 pieces of fruit at 11:30 A.M. and 3:30 P.M. to 2 pieces and that is the only change I have made thus far. So my current diet looks like this:

5 A.M.	6 egg whites + 1 yolk
6 A.M.	Weights, cardio
7:30 A.M.	Shake
8:30 A.M.	100g Tuna/Chicken, 1 ½ cups rice, 1 teaspoon olive oil
11:30 A.M.	2 pieces of fruit
12 P.M.	100g Chicken / tuna, 1 cup of rice
3:30 P.M.	2 pieces of fruit
4 P.M.	100g Chicken / tuna, ½ cup of rice, veggies (carrot, beans, broccoli)
7:30 P.M.	2 pieces of fruit
8 P.M.	100g Chicken/tuna, salad (lettuce, spinach, capsicum), 1 teaspoon of olive oil.
Protein Shake	500ml skim milk, 2 eggs, 1 teaspoon olive oil, 1 teaspoon of wheat germ, kiwi fruit and a banana

Training

Energy levels are still high as I can still train with high intensity without tiring too much. I have kept the same training split of 3 days on and 1 day off cycling 4 workouts as I feel it is a great split for what I want and am doing.

Cardio

I have kept it at 30 mins for this week at about 6.5-7km/h, which is a fast walk. I have it on a 1% incline…don't ask me why!!!

Posing

I have started posing this week posing once, and I will increase this bit by bit until I'm posing for about 30 mins 5 times a week at least 3 weeks out. I have found that I need to stretch a little bit more as I am feeling a little tight in my side triceps pose on both sides.

Abs

Abs are starting to come up as I would like them to, I am training abs 4 to 5 times a week, I love to train abs so it's no worries. I usually do abs at home where I just put a whole heap of different abs exercises in one big giant set.

Food I Craved This Week

I craved KFC this week and also chicken/salad sandwiches. Everyone at college had KFC and those sandwiches I couldn't stand it but I got through it. Stay tuned next week to find out what I couldn't eat lol.

Cardio

It is now 30 minutes after I train. I am still doing it on the boring old treadmill but watching the fat ladies keeps me entertained because they are doing everything wrong...that's mean but eh?

I had a cheat meal tonight because I realized I started dieting 13 weeks out instead of 12 and seeing I changed my diet so dramatically I decided tonight would be the perfect night to relax a bit and have some pizza, I only had 4 slices but I felt a bit guilty and stopped but I feel good now ready to go!!

Until Next Time,

jamessadek@optusnet.com.au