Background:
I was very fit and active growing up, i swam, played soccer, played cricket, played tennis among building sand castles like a boss! Yet, by the time i reached about 16 or so, social life picked up and healthy habits fell by the wayside. 8 years later i am now 24, a regular smoker, and i feel like i should be in the prime fitness of my life but i am not, that is going to change.
Aim:
To track my fitness over a 6 month period and update the changes / progression on a weekly basis.
Note:
I am not a health guru, or nutritionist or gym freak. I'm just a regular guy that wants to improve his fitness and physique (for the ladies and myself!) :) haha.
Current Stats:
Height: 182cm -- 6ft 0
Weight: 73.6kg -- 162lbs
Bodyfat: 20.25%
BMR: 1800 (basal metabolic rate)
End Goal:
Weight: 75kg
Bodyfat: 10%
Quit smoking
How to get there [Diet Plan]:
Now at a BMR of 1800 it is necessary to exceed that amount by 300 - 500 calories in order to allow for lean mass gain and muscle recovery. Therefore the objective is to consume 2100 - 2300 calories per day across 6-7 meals. Also i do not want to have any more then 2 protein drinks per day as i know for me and some other people they can be a digestive nightmare.
Workout days:
6:30am -- Fish oil, Multi-vitamin
Workout -- WATER!!!
8am -- Protein Powder + Carboplex with 200ml skim milk
--Shower
8:30 am -- Oats / or Eggs, banana + 2 slices wholemeal toast.
10am -- Almonds + apple or banana
12-1pm -- 1 can tuna in a wholemeal wrap with lettuce, tomato, cheese, cucumber + ff mayo.
3pm -- 1 can tuna in a wholemeal wrap with lettuce, tomato, cheese, cucumber + ff mayo.
5-6pm -- Meat + Carbs + Veggies [anything home cooked really as i like to have 1 meal a day that isn't regimented and i can look forward to!
7-8pm -- Protein Powder with 200ml skim milk
10-12am -- Sleep
Total Carbs Approx: 2196 - 2395 cals / workout day
Non workout days:
8:00 am --Fish oil, Multi-vitamin, Oats / or Eggs, banana + 2 slices wholemeal toast.
10am -- Almonds + apple or banana
12-1pm -- 1 can tuna in a wholemeal wrap with lettuce, tomato, cheese, cucumber + ff mayo.
3pm -- 1 can tuna in a wholemeal wrap with lettuce, tomato, cheese, cucumber + ff mayo.
5-6pm -- Meat + Carbs + Veggies [anything home cooked really as i like to have 1 meal a day that isn't regimented and i can look forward to!
7-8pm -- Protein Powder with 200ml skim milk
Total Carbs Approx: 2050 - 2100 cals / non workout day
SUPPLEMENTS:
- Mens Multi-vitamin 1 per day
- Fishoil 6-12 caps per day
- Whey Protein Isolate (WPI)
- CarboPlex (concentrated carb powder for those extra calories needed on workout days)
Note: Sure there might be more efficient diets to follow but like i said i'm just a regular guy that does not want to go too crazy to begin with and included foods that i actually like into my diet. Also water is vital! aiming to drink 2-3L of water per day.
Also as for dinners, be reasonable and keep the serving sizes appropriate, same for if you have left overs you wish to substitute for another meal the next day, the idea is to eat as evenly as possible over the course of the day. Put a huge log into a roaring fire and it stifles the flames, but if you put smaller size logs at regular intervals the flame stays bright!
How to get there [workout plan]:
Sun -- [heavy workout day] -- 2.5km swim + 15km cycle
Mon -- [Cardio+ Gym] -- 45min incline walk (roughly 4.5km) + Chest & Shoulders
Tues -- [Cardio + Swim] -- Abs + 2km walk (pool and back) + 2.5km swim
Wed -- [Cardio + Gym] -- 45 min incline walk + Arms & Back
Thurs -- [Cardio + Swim] -- Abs + 2km walk (pool and back) + 2.5km swim
Fri -- [Cardio + Rest] -- 45min incline walk + Abs
Sat -- [REST DAY] --
Note: This is my base point to start from: 17km walk, 7.5km swim, 15km cycle / per week. With two weight sessions thrown in. My goal being to lose bodyfat and tone up rather than putting on any insane size, hence the strong cardio base yet it is all moderate cardio not HIIT Cardio. As for my legs i'm relying on the walking / cycling / swimming to take care of that as i do not really want to put on any more mass here. I might revise this workout plan as i progress through the routine.
The program will officially start on the 19th of Feb 2012 [5 days from now]. but i am going to try mentally prepare and quit cigarettes now.
Progress Image [Current starting physique]:
Lets see how things progress...
