Today was a weigh-in day, and unlike most weigh in days I was unable to take pictures and measurements. Good news- I got my weight and body fat recorded. I also caught a little bit of the ODU v Temple Baseball game, and completed a 8 page research paper. If all goes well I will post the paper on here for you all to read.
Anyway, back to weigh-ins. After two weeks of hard lifting and being slightly lazy with my eating habits, I currently weigh 175. This is a drop of 0.4 pounds over the two week period, and 14 pounds since I began the plan. I also measured my body fat to 9%, and this is a 1% drop in 2 weeks and 6% drop in the 12 weeks of doing my program.
Tomorrow I will definitely get some of my other measurements taken, and I will see about getting my photos updated.
But wait, whats this about a new routine? That’s right, it is time to change up my routine. After Friday I will reached the end of my 12 week plan. The purpose of this plan was to get me going and drop as much weight as I could before going on a strength plan. While there were some gains in my strength, overall I focused on lots of exercises and weight loss. Now lets get strong!
The next phase of my routine is simple. Gain strength, and grow your muscles. There are two parts to this routine, one is the weight lifting side of things and the other is the diet.
The diet for my upcoming plan is simple- eat more. I do not plan on changing the types of food I am eating, I will just increase my calorie intake to facilitate recovery and prevent weight loss. With this routine I will be adding about 5% to my 1RM in a 6 weeks. This means needed to grow muscle. In order to grow muscle and not gain weight I must calculate my calories carefully. I will need to burn fat at the same rate I can build muscle. About 0.3 pound a week.
The second part of my routine is a focus on heavy lifting using three compound movements. This style of lifting was made famous by the Russian’s, and when done right will pack on tons of muscle mass in short bursts. In short I will spend 3 days a week lifting at 80% of my 1RM for bench press, back squats, and weighted chin-ups. The other three days will consist of Yoga, HIIT cardio work, Crossfit experimenting, and exercising to help counter the work being done (ie- barbell rows to work my back and compliment the bench press). Because of the heavy load I will be doing, any of the four days that I will be supplementing with, can become a Yoga day, a HIIT day, Crossfit or Complimenting exercises. Since they are not set days, I can gauge my fatigue level and pick the type of workout best for my recovery. Some weeks this could mean doing nothing but Yoga for those days and allowing my body to rest and stretch.
Now that you have a quick look ahead I hope you will come back in the next few days and read up on the in depth plan. I will post the exact method for tracking my calories during this time period, and I will post a full workout plan for anyone to follow. Throughout the 6 weeks I will even post a daily account of what was done.