Erik25 Posted July 20, 2015 Report Share Posted July 20, 2015 I bit off a little more than I could chew last challenge, so this time I'm going to try to simplify a couple areas so that I can do better overall instead of excelling in one area (lifting) while the other areas (diet, weight loss progress) stall or go backwards. To accomplish this, I'm going to alter my diet plan a bit so it takes less time/mental energy and hopefully I'll be less likely to backslide or crash. Hopefully this leads to fewer pizzas ordered/eating out/etc. Main Goal: Lose Bodyfat while maintaining or gaining strength. Missions: 1. Average 5/6 gym days per weekSelf-explanatory. There are 36 scheduled gym sessions in 6 weeks, basically go at least 30 times.2. Eat sensiblyInstead of counting calories or using a specific diet I'm just going to have a few rules. I'll track scale progress weekly as well as paying attention to how clothes fit. Don't drink your caloriesDo drink 3L of water every day outside the gymEat protein with every meal- Focusing on less processed varietiesSupplement at least 50g in protein shakes dailyExercise self/portion controlEat green things a lotLimit indulgences/cheats (I'm looking at you, Pizza and donuts)2. Revised Diet PlanI've been doing a lot of reading about different diet strategies and plans I could try without getting into territory that sunk me last time with variation/complexity. I came across one article that clicked with me so I'm going to try to implement it starting next week. Part of the problem with my diet plan was that I was placing way too much time and energy into things that produce minor results (meal frequency, eating the "right" foods) and that was drawing attention away from the most important factors for success: overall calorie intake, and macro breakdown. Represented on the site in this handy-dandy pyramid: If you're interested in reading more here's the link to the whole article. So starting next week I'm going to attempt to average the following each day, without worrying about cycling fat/carbs, optimal eating times, or anything else above this: Target Calories Per Day: 2700 Macro TargetsÂ· Protein: 230g (920cal)Â· Fat: 100g (900cal)Â· Carbs: 220g (880cal) 3. Optional - Stretch MoreI do some flexibility and mobility drills for warm-up, PT, and cooldown, but I need to do more static stretching when my muscles are cold so increase general flexibility. Posterior chain and Shoulders are the primary targets here. Life Goal:1. Don't be doing NothingAllowing for lounging around, there are still things I can be doing while I'm watching TV or otherwise. There's always something to be picked up or cleaned somewhere. Hopefully this 'creates' more time in the day to get things done. ProgramStarting 1RMSquat 405lbDeadlift 415lbBench 270lbSticking with the same format as last time, with a few changes. Day 1 and 4 turned into days to address weak points in the main lifts which I like a lot. It gives me the flexibility to address what I need to and not be stuck doing a variant I don't like. Rep/Sets usually stay the same, although sometimes I'll drop it down to focus on using a heavier weight to get the strength and explosive benefit (Pin squats and cleans/power cleans specifically). Adding in more defined upper back work, since it's usually the first thing to get cut and needs the most work. (It was Bane-themed last time, so I'm sticking with it. Plus it makes the days easier to remember) Day 1: Hypertrophy and Assistance Work - Theatricality and DeceptionSquat variant, 5Ã—8 @ 70% Bench variant, 5Ã—8 @ 70% Deadlift variant, 5Ã—8 @70% Chinups 12x1 (Will progress if possible) Curl VariantDay 2: Strength - The Fire RisesSquat, 3x Max Reps @ 85% --Low Bar Bench, 3x Max Reps @ 85% -- Regular Deadlift, 3x Max Reps @ 85% -- Conventional Overhead Press, 3x Max reps @ 85% Rear Delt Assistance (facepulls, rear delt flys)Day 3: Power - Your Punishment Must be More SevereSquat, 3Ã—1 @ 90% Low Bar Bench, 3Ã—1 @ 90% Conventional Romanian Deadlifts, 4Ã—8 Additional Back/Bicep and Shoulder work (Optional)Day 4: Hypertrophy and Weakpoint Focus - Necessary EvilSquat Variant (Pins, Paused, High bar, Front, Zercher), 5Ã—10 @ 60% Bench Variant (Close Grip, Wide Grip, Banded, Paused, etc), 5Ã—10 @ 60% Deadlift Variant (Cleans, Hex Bar, High Pulls, deficits, block pulls, etc), 5Ã—10 @ 60% Row Variant (1 arm, Pendlay, cable, etc) 4x8-10Day 5: Strength - Gothamâ€™s ReckoningSquat, 3x Max Reps @ 80% -- Low Bar Bench, 3x Max Reps @ 80% --Regular Deadlift, 3x Max Reps @ 80% -- Conventional Chin ups 15 reps - Any set/rep schemeDay 6: Power - Your Spirit or Your BodyDeadlift, 3Ã—1 @ 90% Push Press, 4Ã—8 @ 75% Snatch Grip Romanian Deadlifts, 3Ã—10 Optional Accessory work 1 Quote â€œPush yourself harder than you think youâ€™re capable of. Youâ€™ll find new depth inside yourself.â€â€“ Stanley McChrystal Current ChallengeJuly 26 - Sept 6 ChallengeJune 8 - July 19 ChallengeApril 13- May 25 ChallengeGoals:315/455/495 Bench/Squat/Deadlift230lb BodyweightCurrent:Bench 280lbSquat 431lb Deadlift 441lb265lb Bodyweight Link to comment
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