I got my plan last night and will do the first set of lifting this evening after work. I’ve figured out that I’ll be more consistent in activity after work because quite frankly, there are just times I’m too darned lazy to get my butt out of bed in the morning. I think when you do an exercise program, you really have to do it in a way that is best for you – Not always in the way that the experts tell you to do it.
The Diet
I’ll be cycling calorie amounts and manipulating my meals on a 3 day schedule based on activity. The ratios for Protein, Fat and Carbs will change on a daily basis and I get to have a “cheat” (man I hate that word!) meal every 10 days. The only rule is that the cheat has to fit into my daily calorie allotment. This I can do. I’ve done it before and I can do it again. So here’s my calorie rotation for the next 30 days.
Aerobics days – 2400 Calories
Resistance days – 2500 Calories
Rest days 1750 calories.
Workouts look like this
Resistance A
DB Front Squat superset (SS)
Lat Pulldowns
3×15 (60 seconds of rest after each set)
Lat Raises SS
Good Mornings
3×15 (60 seconds of rest after each set)
Incline DB Flyes (3×15) SS
Swiss Ball Crunches (3×20)
(45 seconds of rest after each set)
Side Planks
3×15 seconds (30 seconds of rest after the first 2, 60 seconds after the last 1)
15 minutes of aerobic activity at 55-65% MHR.
Training Day B
Wide Stance Deadlifts (3×15 with 70 seconds of rest because each set)
BB Bentover Rows (3×12) SS
Static Lunges (3×20) (60 seconds of rest after each set)
DB Press – Palms facing in (3×12) (60 seconds of rest after each set)
Front Raise SS
Standing Calf Raises (3×15)
Planks 3×60 (60 seconds of rest after each set)
Aerobic Activity (55-65% of MHR)
She’s having me do one sided training because I have an imbalance in my hips. Also core work to make my midsection stronger. It also seems that my muscle length is on the short side so she’s added a flexibility/mobility segment that I will use after my work out.
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