David Chiu

As of today I have completed the first week of my personal 30 day challenge to lose 9lbs and go from 20% bodyfat to 15% bodyfat. Both Heather and I have eaten very clean this week with the only bad thing being the white flour tortillas on our burritos. We have both worked out every day this week for 1 hour completing 4 classes of yoga fusion and two days of weight training. On our typical diet we usually have one cheat meal a week. For my 30 day challenge there will be no cheat meals until after the challenge. This morning I stepped onto our Tanita bodyfat scale and it read 177lbs/19%bodyfat. That means I’ve lost 5lbs in the first week of the program. That’s a good start. I haven’t weighed in under 180lbs for over a year now. So today I will be resting and recovering because tomorrow I start a new week off with a 2-hour yoga fusion workout.

Yesterday I discovered that not only do pinto beans taste good, they are really good for you. All beans are actually a good source of fiber and protein, but according to this article, pinto beans have the best nutritional profile. So I will be eating a lot more pinto beans with brown rice.

I also found this article in Muscle and Fitness Australia which describes a typical bodybuilder diet plan when they are one week out for prepping for a show. It describes how you can manipulate your body into shedding excess water underneath the skin to look more ripped. I might have to try this in the last week of my fitness program.

Food log

• 40g chocolate protein complex, 1 frozen banana, 2 tbsp organic peanut butter and 16oz milk blended
• Poquito Mas fish tacos and black beans
• 1 slice organic whole wheat/whole grain bread with 2 tbsp organic peanut butter
• Sphagetthi squash with a tomato, onion, zuchinni, ground turkey sauce
• 1 slice organic whole wheat/whole grain bread with 2 tbsp organic peanut butter