DrFeelgood Posted August 8, 2017 Report Share Posted August 8, 2017 Well, I'm bulky again. This year has been a serious yo-yo, and up here at the crest of this most recent "yo" I'm needing to re-focus on my continual stated goal of getting lean to start dropping again. Once again I'm going with four goals with some minor tweaks over last time: 1. Sleep. Still going to play it loosely, but I've recognized that I have a weakness for binge-watching TV late into the night. To address that I'm going to limit myself to two episodes of whatever I'm watching on Netflix. 2. Wake. In the previous challenge I attempted to get up and do a bodyweight circuit every weekday morning. I realize now that was super-ambitious. Plus, I kinda hated it so by the end of the challenge I had blown it off completely. This time around I'm going to throttle back and try something new to me: yoga. Three days per week I'm going to start my day with a 15-minute beginner's yoga routine I found somewhere on the webs. Hopefully this will be a more pleasant way to start my day so I'll actually look forward to doing it. 3. Eat. I'm going back to counting calories--it's always been the best way for me to manage my intake. Six days a week I'm aiming for 2000 kcal, then Sundays will be a relatively free day. Macros aren't important, but food quality is. I'm aiming for 80% Paleo/Primal during target days. Free days need to be mindful without being restrictive. I think I can drop 1 pound per week with this approach and keep it sustainable. 4. Lift. After getting back to lifting in the previous challenge I'm really enjoying being in the gym again, but I'm finding that I still need to be careful with my knee and that the 5/3/1 (modified) program I was using to build strength isn't necessarily optimal for fat burning. I'm going to go with a 3x10 program and count on the increased volume (with shorter rest periods) to keep my heart rate up while still preserving lean mass. Gym target is still just two days per week which makes for a pretty comfortable life balance right now. With school starting back up and nothing really on the horizon until Thanksgiving I think I'm primed for a good run over the next few months. A strong challenge would be the perfect way to kick that off. Time to get after it. 12 Quote He has showed you, O man, what is good; and what does the LORD require of you but to do justly, and to love mercy, and to walk humbly with your God? Spreadsheets Link to comment
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