Haven't been in the last few transformation contests, and it shows. Had a knee arthroscope done March 29, about 6 weeks ago, and so I think it's time to get back to it. Want to get back to a physique where the abs are visible!!
Here are my goals for this contest:
Reduce to 9% body fat
Drink minimum of 32 oz. water and green tea per day in between meals to stay hydrated
Eliminate all desserts and processed sugar
Intervals w bike first month (due to knee recovery), sprints second and third month
Post to journal every day; take weight every two weeks; photos and measurements monthly
Give support and get support
So, I took some measurments today and the weight was 192.5 lbs (highest in many years), at 22% BF. I am 6' 1" tall and soon to be 54 years old (and some days I feel it - I can tell you!).
As far as workouts, in the past I have always just done the current workout of the month, but this time my plan is to start with Big 5 Circuit (from back in the day), then maybe follow it with the workout of the month for June and finish with BDHC (I see how much everyone thinks that's one of the best TT programs, and I agree).
For nutrition, I plan to keep it simple. Five or six small meals daily, incorporating proteins like lean beef, eggs, chicken and fish, multi-colored veggies, and a small bit of fats like avocados or nuts. Will try to stay away from the bread, pasta, and of course, refined sugar.
Hope to reconnect with some old board buds here, and meet some new ones as well! Will post workouts and nutrition later. Good luck all...
Hi there Kerry,
good to see you back here. you definitely know how to get results and this one should be no different.....I am not doing this one but will follow your progress and cheer you on....
Good luck on the contest and with your goals.........like ma said, you know how to do it!!!!!! Rob;)
Hey there, good luck on your plan, and i wish the best success for you and your knee :-)
May 9, 2011
Day 1 of 84
Warm up – Program Warmups
Specific Warm-up Circuit
A) DB Squat – 6 reps @ 35
B) Decline Pushup – 5 reps
C) Inverted Row – 5 reps
Big 5 Circuit A
A) DB Squat – 12, 10, 8 reps (2-0-1) ; 35s
B) Decline Pushup – 12, 10, 8 reps (5-0-1)
C) Inverted Row – 12, 10, 8 reps (2-0-1)
D) DB Reverse Lunge – 12, 10, 8 reps (2-0-1) 20s
E) Stability Ball Jackknife – 12, 10, 8 reps (2-3-1) ***
Intervals: Bike: 4 min warmup level 4
6 intervals of 45 sec. level 11/12/13 (2 intervals each) with 90 sec recovery
3 min cool down level 4
7:30 am; 3 cubes pineapple
9:15 am; 12 oz. protein super shake post workout
Multivitamin, tsp. fish oil
12:45 pm; 5 oz. grilled chicken, ½ sweet potato
3:45 pm; small apple, 10 almonds
5:45 pm; carrot sticks with hummus
6:30 pm; mixed salad with grilled chicken and avocado, sauteed broccoli, few mixed
nuts, small handful raisins
9:00 pm; berry yogurt with whey protein
Good nutrition day!! Overall very satisfied with my first day. Beat the sugar demon today. Went a little light on the workout, but that will improve.
Great goals and looks like you are starting off well. Have fun! :)
Wow, from 22% to 9% body fat is an aggressive goal. All the best on reaching it. Hope your exercises go well with the knee.
Hi, Kerry, looks like you've made a good start!! Just curious, what exactly happened to your knee?
Have a great day,
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