Day 33. Friday. Weigh day # 5.

Here it is, it's Friday again. It's weigh day.

Now there is just 6 days left of the program and I'm pretty close. You're going to have to scroll down if you want to see just how close I am.

Today I trained for the last time with my personal trainer Patrick Boiken. It was hard but that is just what I need.
I'm on my own now for the duration and I'm going to hit it as hard as I can to make sure to rip those abbs and squeeze every possible gram of fat out of my body.
After training with Patrick I ran outside for 45 min. That was tough and I felt drained after the weights session but I feel good now. 

The food: I'm going to cut back a bit on the calories.1650-1700 kcal is the goal for the last 6 days. Still 160g protein.

25g Proteinfabrikken whey Isolate powder (93 kcal) about 24g protein

10g Proteinfabrikken creatine powder (39 kcal)

Breakfast (400 kcal) = 100g porridge oats and 100g skimmed milk. 17g protein

40g Proteinfabrikken whey Isolate powder (148 kcal) about 38g protein

1st meal 46g rye bread and 125g makerel (276 kcal) + 18,5g protein. 

2nd meal 2 salmon frikadella (94 kcal) + 16g protein

Main meal (337 kcal) + 38g protein =
178g Chicken breast (195 kcal) 36g protein
5g Garlic (8 kcal)
110g Green beans (28 kcal) + 2g protein
74g Carrot (30 kcal)
52g Asparagus (11 kcal)
62g Apple (65 kcal)

Late night snack (282 kcal) + 10,5g protein =
300g A38 (120 kcal) 9,5g protein
1 banana (80 kcal) 1g
100g Strawberries (32 kcal)
100g Pineapple (50 kcal)

Todays total 1669 kcal with 162g protein

So here are the results.......

On the 15th of April I weighed 82 kilos there of 21.8% fat which is 17.9 kilos.
After 1 week 80.7 kilos, 20.3% fat which is 16.4 kilos.
After 2 weeks 80 kilos, 18.4% fat which is 14.7 kilos of fat.
After 3 weeks 79.9 kilos, 17.8% fat which is 14.2 kilos of fat.

After 4 weeks 78.1 kilos, 17% fat which is 13.3 kilos of fat.

After 5 weeks 77.6 kilos, 16.5% fat which is 12.8 kilos of fat. 

This week I have lost another 500g of fat. That puts me on a total fat loss of 5.1 kilos in 5 weeks.

Still ahead of schedule but that puts the pressure on a little bit, it's going to go to the wire. Now I really need to knuckle down to loose the last 900g in the next 6 days. No missing training now no matter how tired I am.

Check this picture out. I look a bit of a psycho here, honestly I'm really quite a nice guy.

Now we're starting to see some results. It's also really noticable in my face as well.
The hard work is starting to pay off.
There is still room for improvement, always room for improvement.

Tomorrow is for running and intervals. Hope you have a great weekend.