As promised, this post describes concrete plans for you to succeed on your road to fitness. Not only is this a plan for success, it's my plan for success for the next 8 weeks. Use it to follow me on my fitness journey, or better yet, adopt it as your own plan and let's do this together!
The Exercise Plan
Here's the bottom line:
M-F: 3-4 days of heavy lifting, 1 day of restorative yoga
Sat: Group fitness/Cardio (i.e. spin, pilates, jog, hike, paddleboard, etc)
I've posted specifics on a Google Spreadsheet that you can print and use. Of course, it's got my data in it, but just clone it and change all the numbers to suit your needs. I'll be updating the spreadsheet every week.
The Diet Plan
I will be going off the beaten path with this one. I will be doing a combination of Intermittent Fasting (see my last post) and the Ketogenic Diet. This diet causes your body to enter ketosis, a mode in which your body efficiently burns fat over glucose (it's usual "go to") for it's energy needs. I believe this diet is the best way to obtain the very low body fat numbers that I seek. Of course, it's not easy to follow. You have to eat... weirdly. For example, here are the macronutrients that I will need to achieve:
(Net) Carbs: 40g
You'll notice the very high amounts of fat and very low levels of fat. This is counter to many people's standard intakes, so will take some getting used to.
The macro numbers above put me into a slight caloric deficit (2160 kcal/day). Once I reach my body fat goal (<12%), I will switch to strict Paleo (see my last post), increasing my carb intake and cutting back on fat. You can calculate your own macro values by going here. Also, here's a great website to get started with the Keto diet. Of course, there's a ton of great material online you can read as well, so Google away!
How am I going to keep myself honest on this diet? I hired some help! A coworker, who is also doing Keto, offered to cook me Keto meals every week (for a price, of course). So, I don't have to worry about making Keto meals on my own. I just eat whatever she gives me! You may not have the same luxury, so I highly recommend myfitnesspal.com to help you keep track of your macro intake. You will need to pay for their premium service in order to specify daily macro goals in grams. But, it's relatively inexpensive and worth it. One major drawback of myfitnesspal.com is the fact that it does not display net carbs. It only displays total carbs. Net carbs are what is tracked on the Keto diet, so you will have to do some quick math in your head to know your intake there. It's not a total deal breaker, but annoying nonetheless. Myfitnesspal.com has been aware of this deficiency for quite some time now, but for whatever reason refuses to include this in their displays.
I am going to round out the diet with the supplements I described in my previous blog post, namely Omegas, CMPs, and Multivitamins.
Tracking It All
As I stated in my last post, it will be imperative that you take careful measurements of various metrics. Common measures include your weight, waist, chest, hip, upper thigh, bicep and shoulders. Now set realistic goals for yourself with each of these parameters. Put all of this into a spreadsheet and carefully track it every week. If you're following your exercise and diet plan to the tee, you should see progress every 1-2 weeks. If not, maybe it's time re-evaluate your plan.
You now have everything you need to kick-start a great fitness plan. Feel free to post your questions and/or comments below. Good luck!
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