That's right, been about 3 months since I lifted or dieted right...been chowin' on fast food and eating a SEE FOOD diet from mid May till basically the start of Aug. went from a slimmed down, but by no means cut up, wt of 203-206-ish to a whopping 223+ in that time.
well, now have settled back down, I'm getting into a good groove with my job, and have found the time and desire to get back at it!
I know things are going to start slow, wts will be light and I'm sure as hell it will agrivate the sh!t out of me, knowing how much wt I use to move and how much it all has slipped away too.
week 1 and 2 of Aug all I did was start dieting...back on my high fat, moderate protein, low carb food consumption. were I dropped down too 213! over 8 lbs down..didn't even exercise.
week 3 I have added in my exercise/work out regimie I will be following. wt increased to 217 by the end of the week.
week 4 although it's only mid week, I snuck a peek at the scale...wt seems to be headed south again.
Goals!!!
over all fat reduction..not overly concerned with body wt, but I am prepared for wt loss...most likely I will be headed to a much lighter wt of 200 or less if everything works out how I would like it too.
Increased cardiovascular endurance
Increased muscular endurance
Improved over all general health
Increased strength...DUH..who doesn't want that?!
of course I realize since my goals are so diverse it will take longer than most would like it too take...but I can live with that and have planned for it.
alright heres the diet plan:
basically a 65/5/30 diet of fat/carbs (after minusing out fiber intake)/protein
total cal's for now will be roughly 2400-2800...this will change based on performance and physique changes.
cheat meals/days will be on saturdays...anything basically goes!
and no I'm not interesting in your opinions of my High Fat Diet...I think I am quite well versed Keto and nutrition and how I want to approach my food intake.
the training plan:
M- will consist of 6x6/8x8 training (Vince Gironda style) full body..30-45 minutes no more than that.
T- long distance runing (right roughly 2 miles), however long it takes...but basically 30 minutes or under.
W- Tires!!! out door mostly tire drags, sand bag training, Strong man style work outs...basically if its unconventional and concidered wierd I will be doing these days. these will be timed for any were between 20 and 45 minutes.
T- indoor cardio...30 minutes and out...bikes, tred mil, rowing...if its a cardio machine and available I will be using it.
F- heavy wts, each week concentrating on one of the big 3...the rest of the body will be hit as secondary work. no more than 45 mintues here.
will post week 1 work outs shortly...along with basic lay out of diet.
well, now have settled back down, I'm getting into a good groove with my job, and have found the time and desire to get back at it!
I know things are going to start slow, wts will be light and I'm sure as hell it will agrivate the sh!t out of me, knowing how much wt I use to move and how much it all has slipped away too.
week 1 and 2 of Aug all I did was start dieting...back on my high fat, moderate protein, low carb food consumption. were I dropped down too 213! over 8 lbs down..didn't even exercise.
week 3 I have added in my exercise/work out regimie I will be following. wt increased to 217 by the end of the week.
week 4 although it's only mid week, I snuck a peek at the scale...wt seems to be headed south again.
Goals!!!
over all fat reduction..not overly concerned with body wt, but I am prepared for wt loss...most likely I will be headed to a much lighter wt of 200 or less if everything works out how I would like it too.
Increased cardiovascular endurance
Increased muscular endurance
Improved over all general health
Increased strength...DUH..who doesn't want that?!
of course I realize since my goals are so diverse it will take longer than most would like it too take...but I can live with that and have planned for it.
alright heres the diet plan:
basically a 65/5/30 diet of fat/carbs (after minusing out fiber intake)/protein
total cal's for now will be roughly 2400-2800...this will change based on performance and physique changes.
cheat meals/days will be on saturdays...anything basically goes!
and no I'm not interesting in your opinions of my High Fat Diet...I think I am quite well versed Keto and nutrition and how I want to approach my food intake.
the training plan:
M- will consist of 6x6/8x8 training (Vince Gironda style) full body..30-45 minutes no more than that.
T- long distance runing (right roughly 2 miles), however long it takes...but basically 30 minutes or under.
W- Tires!!! out door mostly tire drags, sand bag training, Strong man style work outs...basically if its unconventional and concidered wierd I will be doing these days. these will be timed for any were between 20 and 45 minutes.
T- indoor cardio...30 minutes and out...bikes, tred mil, rowing...if its a cardio machine and available I will be using it.
F- heavy wts, each week concentrating on one of the big 3...the rest of the body will be hit as secondary work. no more than 45 mintues here.
will post week 1 work outs shortly...along with basic lay out of diet.
Last edited:
I'll be keeping an eye in the log for sure..
