Obviously I am my best trainee and now that my elbow is feeling better I am starting a little 8 week program for myself.
The goal here is to destroy the conventional beliefs (a.k.a myths) regarding fat loss and strength/endurance training. So basically for the next two months… I will walk the talk.
– I won’t count calories but just from eyeballing I will eat ~ 1800-2000 calories on training days and 1600-1800 calories on rest days.
– I will get ~ 150 gm of protein per day. My carb intake will be < 75 gm per day… may be slightly higher if I beat the piss out of myself in some conditioning exercise. The remainder of my calories will come from fat. So protein : carb : fat = 30% : 15% : 55%
– I will eat 2-4 meals per day depending on my schedule.
– Supplements: Whey protein powder, fish oil, multi-vitamin
– Beverage: 4-5 liters water per day. 1 cup coffee (black) per day.
– I will have one cheat meal per weak without fail. This meal can (and will) contain anything but wheat gluten.This meal will also serve as my carb refeed.
– I will not kill myself with details and will eat home-cooked meals and restaurant food at a 1:1 ratio.
– I will not eat anything that isn’t food (Eg. soda, candy). Sugar is obviously out of the equation.
– I will love every single meal I eat and never compromise taste for health or health for taste.
– Ok fine I’ll say it… I will cheat every night with a couple of squares of dark chocolate.
– I will realize that my elbow has not completely healed and choose exercises and/or scale loads accordingly.
– I will workout 5-6 times a week.
– I will lift 3 times a week. Each lifting day will contain at least one compound lift (squat, deadlift, chest press, shoulder press, cleans etc.)
– I will do one 20+ min high intensity workout per week.
– I will sprint once a week.
– I will do one longish run (4-6 miles) or do a hike once a week.
– I will not work my abs specifically. All ‘core’ exercises will be aimed at achieving a solid ‘core’.
– I will do bicep curls and tricep push-downs with small weights to strengthen the muscles around my elbow (only until I am able to do pull-ups like before the injury)
– I will make every workout so interesting that I can’t wait to try it. I will also make every workout so hard that I hate it genuinely.
– I will stretch for at least 10 min after each workout session with extra focus in the hamstring area (I have super tight hamstrings).
– Constant Lipid Profile and lower resting heart rate.
– Fat loss:
Goal is to get to a body fat % low enough to have abs visible a.k.a 4-pack (like before the strength cycle). No time (or resource or peace of mind) will be wasted in trying to get to very low body fat levels a.k.a 6-pack.
– Strength maintenance:
Squat, deadlift & cleans should stay where they were post strength cycle. Bench & shoulder presses are expected to go down due to weeks of upper body inactivity and elbow injury.
– Improved endurance:
400 m sprint time, 1 mile sprint time and 5k run time are expected to come down.
If you are interested in fat loss or strength gains or fitness in general join me in this 8 week journey. You will be amazed to see what adherence to a plan can do for you. Your pledge could be as verbose as mine or as simple a…
‘For 4 weeks, I will workout 5 days a week and wont eat any sugar.”
Whatever it is… try it. 11 out of 10 times a plan like this will help you more than hurt you.
Thanks for reading.