Day 4 – November 21st 2013

Food of the Day!

Thursdays are my vegetarian days, which means no meat and no eggs. Even sauces or condiments containing meat stock or egg whites is a no-no.

Morning (11:00AM): 1 Cup of Mix Cereal with 2% Milk

Afternoon (1:00PM): 6″ Subway sandwich with Veggie Patty, Wheat Bread, Cheese, All Veggies, Mustard, Vinegar and Black Pepper. BTW Subway is getting expensive

Pre-Evening (3:30PM): Nature Valley Protein Bar (Peanut Butter and Dark Chocolate)

Night (9:00PM): Home made Sabzi (Mushrooms, Black beans, Onion, Tomato and Garlic) and 3 Wheat Tortillas

Late Night (11:00 PM): 2 Teaspoons of psyllium husk with 1/2 cup of 2% milk. Very good source of Fiber. *Important for weight loss*


Cross-fit Workout of the Day!

EMOM – 12 (Every Minute, On the Minute)
Odd – Row for cals 15/12 – 45s (I couldn’t maintain the rep scheme, so I stick to the alternative)
Even – 15 Burpees – 45s
*If you cannot maintain the rep scheme, 45s of rowing, 45s of Burpees on the minute

Burpees is a great exercise for fat burning but its damn hard!

Rest 7 min
AMRAP – 10 (As Many Reps / Rounds As Possible)
100m Farmer’s Carry – 16kgs Each Hand (Its like picking up Grocery bags and walking 100m)
10 Box Jumps 24/20
10 Pull Ups

I completed 2 and 1/3 rounds of AMRAPs. Pretty difficult to do 10 Pull Ups with no upper body strength.

Lesser sore muscles than yesterday, so felt good to workout!


I saw slight change in my weight from last 4 days. And when I say change, I mean “towards the goal” change!

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