My fat loss journal

Fresh Measurements taken at 10:00 AM after i went for a swim in the early morning on an empty stomach.

Weigh 80kg/176lbs

Chest - 8
Midax - 10
Bicep - 10
Ab     - 12
Supra - 14
Thigh - 18
Calf - 20
Subsca - 16
Tricep - 16
L-Back - 10

Waist - 34 1/2

Starting Monday, for HST.

Day 1 workout

Squat - 2x15x75
Leg Curl - 2x15x50
Inc Bench - 2x15x50
Shrug - 2x15x55
Tricep Ext - 2x15x25
BB curl - 2x15x25
Shoulder Press - 2x15x40
Standng Calf - 2x15x90
Crunches - 2x15x50

Dan as for my HIIT training wil i also resume it on monday after workouts?

Yes, start over.

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Starting from week 1 of HIIT? sry i'm kinda confused here 

Yep, give you time to acclimate to the new planning!

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

To some up this week of rest. It was in all way horrible. I can't believe i allowed my body to feast for 4 days in a row and put on fat. Really feel dissapointed in myself and for letting people who are trying to help me down...Come tomorrow i hope i'll be a more focused person. Been wasting so much time trying to get my diet right then screwing it up with a big ass cheat meal...

The weekly big ass cheat meal is fine.
 
You are learning something new and there is a learning curve.
 
Nobody does this perfectly adn nobody gets close the first time around.
 
You just get better and better!
 
Don't feel you have to punish yourself for slipping. 
Just see what you did, make a not, decide what you will do differently...
 
Then celebrate! 
 
You finished 1 whole cycle!
You are better than you were 8 weeks ago!
You learned how to incroporate exercise and optimal eating into your daily life!
You found some areas you need to work on.
You want to improve!
 
Now, take a breather..enjoy the moment of smug satisfaction for the rest of the night.
 
Wake up tomorrow and keep the improvements coming little by little!!

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

Thanks Dan. 

I went shopping for my foods today and couldn't find any asparagus so i'mreplacing it for the meal with mushrooms. Also couldn't find walnuts so i'm replacing it with Mixed nuts (Cashew , almond , brazil and mac) that ok?

Also ,

MEAL 6: 10:00AM
-Kidney Beans 2 servings
-Salad (100g Lettuce and 100g tomato)
-Chicken Breast Fillet 30g
-1 tbsp olive oil

Total: 415 calories
Ratio: 28% Fat , 51% Carb , 21% Protein

My meal plan for meal 6 is it ok to eat olive oil b4 bed? or do u think consuming the nuts is better.

By the way dan, the thing about hst, how is the workout gonna be intense if i'm lifting 25lbs lighter then what i should?

A tablespoon of olive oil is quite a bit. 
If you need that for consistency of the meal...its not a big problem
 

By the way dan, the thing about hst, how is the workout gonna be intense if i'm lifting 25lbs lighter then what i should?

Who said you have to lift your max weights all the time to see ongoing progression?

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

If you need that for consistency of the meal...its not a big problem

Hmm i'll just experiment super strictly this week and see how it goes.

Who said you have to lift your max weights all the time to see ongoing progression?

I always had the idea that "you must lift heavy to grow muscles"

I always had the idea that "you must lift heavy to grow muscles"

Not continually, but at points in the progression..HST has that covered! It looks like a series of mountain peaks...

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

Hey Dan, when i entered food into fitday.com, the % ratio of the food for the meal they gave me were different then what i calculated. For carb calories i multiplied by 4, however theirs is multiplied by something like 3.2 . Is it alright if i just followed my percentages from my meal plan.

Theirs is probably more accurate....it takes into account fractions where your calculations are based on only whole numbers....
 
Show me their final #s compared to yours.

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175