Hello everyone! I am Ian, and I am declaring my long term fitness plans. By the end of 2023, I want to participate in, and complete, a Spartan Sprint. I have a fair amount of obstacles to overcome before I get to the obstacles that I have to overcome!
Before I break down the big goal into manageable chunks I'll post some info about myself. I'm 29, 6'1", weighing in at 308 pounds with about 21% body fat (the average for the various caliper tests I've done over the last month.) This puts my lean body mass at around 242 pounds, which is a lot to move around an obstacle race. Strength training comes far more naturally to me than endurance or conditioning, but I have time to fix that.
I have been an intermittent lifter (train 4 or 5 months, get thrown a curve ball and drop it for a few more months, etc.) for a few years now. Currently I've been training since December and I Nerd Fitness in general has been good at keeping me on track. I've been doing the Tactical Barbell program for the last 5 weeks and it has been good at easing me back into strength training, though it may not be the best approach for my immediate needs.
My experience in long term planning is not to set a plan in stone until you are ready to act upon it. I know what physical attributes I need to train to get to where I need to go, but I am focusing on 2018 at the moment. "Eyes on the prey, not on the horizon."
This year, I am focused on the following:
Dialing In My Nutrition
I want to hit 17% body fat and keep it off. Cut weight for a few months, maintain that weight a few months, cut again and repeat. If you give yourself a "settling point" for your body to adjust to that new, lower weight, you're more likely to keep it off. I'm a chef, so the cooking part isn't a problem. I just need to be more consistent with meal prepping, portioning and balancing the macros. each day will be an improvement. Fix My Hands
I'm getting Carpal Tunnel surgery in July. Need them in tip-top shape to keep training. Run 5 K, No Matter How Ugly
Since I can't lift when I'm recovering, I might as well run. Kelly Starrett's Ready To Run and the C25K app will be my BFFs for this.
Build Foundational Strength
My lifts are still very novice. I want to build them up to acceptable standards before doing more varied training.
Bench x0.8 bw
Press x0.7 bw
Squat x1 bw
deadlift x1.25 bw
5 consecutive pull ups
Because of the surgery this one will likely carry over to next year, which is fine. Yes, the numbers are fairly low but like I said this is the 2018 goal.
Please feel free to tag along, chip in every now and again. Constructive criticism is always welcome.