4 Weeks to Fit

Sleep

1:45 - 9:15 (7 1/2 hours)

Diet

• 9:30: Optimum Slim with soy milk and blue berries. ½ cup cottage cheese. Multivitamin. (34g)
• 11:30: about 24 cashews (~7g?)
• 11:40: Skim latte (9g)
• 2:00: Chicken breast, frozen veggies, chick peas (~35g)
• 4:30: 1 scoop protein shake(41g)
• 5:30: Skim Latte (9g)
• 8:00: Chicken breast, frozen veggies, chick peas (~35g)
• 10:45: 1/2 cup of cottage cheese (16g)

Total Protein: 186g

Sleep

1:50am - 7:50am (6 hours)

Workout

Start Time: 9:45am
Finish Time: 10:30am

* M = Mark (my workout partner)
* D = Darren (me)

Diet

• 8:00: Optimum Slim with soy milk and blue berries. ½ cup cottage cheese. Multivitamin. (34g)
• 10:40: 2 scoop protein shake (64g)
• 12:30: Spicy chicken salad with 2 grilled chicken breasts from Il Portico restaurant (~50g)
• 12:50: Skim latte from Il Portico (~6g)
• 4:00: 1 and 1/2 scoop protein shake (~53g)
• 6:50: Skillet seared salmon filet, with double veggies, and an extra chicken breast from Montana’s restaurant (~60g)

Total Protein: 267g

Sleep

2:00am – 9:00 (7 hours)

Diet

• 9:30: Optimum Slim with soy milk and blue berries. 6 medium thick slices of back bacon (~35 g)
• 12:45: Lilydale chicken strips, frozen veggies, chick peas (~35g)
• 2:30: Skim latte (~9g)
• 5:00: 1 scoop protein shake, multivitamin (41g)
• 7:15: Can of salmon, lima beans, frozen veggies (~30g)
• 9:40: 1 cup of 1% cottage cheese (32g)
• 11:45: Snack of Lilydale chicken strips and almonds (~30g??)

Total Protein: 202g

Sleep

1:30am – 8:30 (7 hours)

Workout

Start Time: 10:30am
Finish Time: 11:10am

* M = Mark (my workout partner)
* D = Darren (me)

Diet

• 9:20: Optimum Slim with soy milk and blue berries. ½ cup cottage cheese. (34 grams of protein)
• 11:20: 2 scoop protein shake (64g)
• 12:20: Large tuna bean salad (~30g?)
• 1:10: Large Latte (~8g)
• 4:10: Large chicken breast, frozen veggies, frozen lima beans (~40g protein)
• 7:50: ½ cup of cottage cheese (16g)
• 8:40: 1 spicy Italian cacciatore sausage (32g) **
• 8:50: about 12 almonds (~3g)
• 9:45: Skim latte (~9g)

Total protein: 236g

** This is probably a bit of a cheat. It is high in protein of course, but also very high in fat. 1 sausage has 480 calories, 36g fat, 15mg cholesterol, and 32g protein.

Sleep

3:00am – 12:00 (9 hours)

Diet

• 12:20: Optimum Slim with soy milk and blue berries. ½ cup cottage cheese. (34 grams of protein)
• 1:45: Tasty snack of some Lilydale chicken strips (~25g protein)
• 2:55: 2 handfuls of cashews (~7g of protein?)
• 3:30: Chicken breast, chick peas, new frozen veggie mix (broccoli, cauliflower, carrots) multi-vitamin (40g protein)
• 4:30: Skim latte no sugar (8g protein)
• 5:30: Protein bar (24g)
• 7:30: About 60 almonds (~18g)
• 8:45: 7 medium sized prawns in pesto with about 20 asparagus shoots.(~40g)
• 11:10: 1 scoop protein shake (41g)

Total Protein: 237g

Sleep

2:00 – 10:00 (8 hours)

Diet

• 10:30: Optimum Slim with soy milk and blue berries. ½ cup cottage cheese. (34 grams of protein)
• 12:45: 1 scoop protein shake (41g protein)
• 3:20: Chicken breast, chick peas, a few oven roasted beets, multi-vitamin (40g protein)
• 5:00: Skim latte no sugar (8g protein)
• 7:30: Lilydale chicken strips, frozen veggies (lima beans, peas, green beans, broccoli) (~40g protein)
• 8:30: 1 piece of turkish delight, cup of tea with whole milk and teaspoon of sugar.
• 10:25: ¾ cup of cottage cheese (24g protein)

Total Protein: 187g

Comment on Water

This high protein diet makes me crazy thirsty. On average I’m drinking about 4 litres of water per day. I have a water machine in my office and I’m getting a glass (about 1 ½ cups) every hour or so. Of course, this also means I have to pee A LOT!

Sleep

2:00am – 8:30am (6 ½ hours)

Workout

Start Time: 4:30
Finish Time: 5:15

* M = Mark (my workout partner)
* D = Darren (me)

Diet - Free Day!

• 9:20: Optimum Slim with soy milk and blue berries. ½ cup cottage cheese. (34 grams of protein)
• 11:20: Lillydale chicken breast slices and chick peas (~30g protein)
• 1:00: Protein bar (24g protein)
• 1:20: Latte (9g)
• 3:30: Big chicken breast, frozen veggies, chick peas (~40g protein)
• 5:40: 1 piece of turkish delight (pure sugar, 65 calories)
• 5:45: Protein shake 1 ½ scoops, 2 cups of skim milk (53g protein)
• 8:00: 5 pork, chicken, and fish skewers with tzatziki sauce, salad with feta and cranberries, some fries, some pita chips with spicy feta dip, 2 beers. FREE DAY! (~50g protein)
• 9:00: 4 pieces of Turkish delight. 3 two-bite brownies with espresso and cherry Garcia ice cream
• 10:00: 2 more beers

Total Protein: 240g
Notes

I’m not going to schedule a specific free day. We often have various social plans and limiting myself to only have a free day on Saturdays or some other day doesn’t always work for me. So, I will stick to the diet at least 6 days out of the week, but my free day is always up in the air. One week we may have a barbecue over at a friend’s place on Friday, another week we might go out for dinner with friends on Sunday. I’m going to let the actual day of my free day be flexible.

Sleep

1:00am – 8:30am: 7 ½ hours.

Diet

• 9:00: Optimum Slim Cereal with soy milk and blue berries. ½ cup cottage cheese. (34 grams of protein)
• 11:45: 1 scoop protein shake (41 grams of protein)
• 1240: 20 almonds (~6 grams of protein)
• 1:20: Chicken breast, frozen vegetables, chick peas (~35 grams of protein)
• 3:00: Latte (skim milk no sugar) (~9 grams of protein)
• 6:30: Chicken breast (~35g protein)
• 8:30: Handful of cashews (4g protein)
• 11:30: 6 chicken McNuggets with ½ container of honey mustard sauce (15g protein)

Total Protein: 179 grams

Sleep
1:30am - 8:30am (7 hours)

Workout
Start Time: 11:00
Finish Time: 11:45

* M = Mark (my workout partner)
* D = Darren (me)
*BW = Body Weight

Diet

• 9:00am: Optimum Slim Cereal with soy milk and blue berries. ½ cup cottage cheese. (34 grams of protein)
• 12:00: 2 scoop protein shake with skim milk (64 grams of protein)
• 12:55: Handful of almonds (about 28) (~7 grams of protein)
• 2:00: Chicken breast, mixed frozen veggies, chick peas. (~35 grams of protein)
• 3:35: 12 almonds, ¼ cup of cottage cheese (~10 grams of protein)
• 3:45: Latte (skim milk, no sugar) (~8 grams of protein)
• 5:15: 2 scoop protein shake with soy milk (64 grams of protein)
• 8:30: 0.3kg Filet of Halibut (brushed with olive oil, salt and pepper),10 asparagus spears in balsamic reduction. (~30 grams of protein)
• 10:15: Skim milk Latte no sugar. (~8 grams of protein)

Total Protein: 259 grams

Diet

• 10:30: Optimum Slim with soy milk and black berries. ½ cup cottage cheese.
• 1:00: Chicken breast, chick peas, mixed vegetables
• 2:30: Handful of almonds.
• 3:30: ¾ cup of cottage cheese
• 4:00: ¼ of a chicken breast
• 4:45: Large Latte from Leva (skim, no sugar)
• 6:30:New York Striploin, Corn on the cob, big salad, broccoli, ½ a potato no toppings. ¼ cup of cottage cheese.
• 7:15: Latte (skim, no sugar)
• 11:30: ½ a chicken breast