Four weeks in it's probably time to have a bit of a refresher about why, and how, I'm doing all of this. Objectives and goals are constantly modified and re-addressed as one progresses along a plan like this, and it's useful to stand back and see exactly what you're doing at key points.
(You may want to read my original post about goals.)
The 16-Week Plan
The purpose of all of this is to get into shape - great shape. Pro athlete, six-pack sporting, fucking hell, how did you manage that? kind of shape. In 16 weeks.
To do this, you have to hurt yourself a bit.
Primary Goals
1. To significantly lower overall bodyfat, whilst maintaining muscle mass.
2. To get my weight down to 180 pounds.*
3. To have a six-pack (and then take lots of pictures.)
* This number may have to be modified depending on the shape I'm in when I get there.
Secondary Goals
1. To prove that you can pretty much eat what you like as long as you do everything in moderation - life blows if you can't have some of the good stuff. I'll try to eat as much good food as possible, but won't obsess too much about what it's made of. A calorie is a calorie, and all that.
2. To accomplish all of this by spending as little time in the gym as possible - 45-60 minutes per session.
I will weigh myself once per week, each Friday, and publish the results.
Nutrition
At all times I'm mindful about calories, fat and protein intake, but not obsessive about them. I will try and keep main meals in the 500-600 calorie range, and snacks between 100-150 calories. There will be three main meals a day, and 2-3 snack meals.
To do this, I'll:
1. Always reach for non- or low-fat options where available (particularly in dairy, cheese and meat.) Mayonnaise will be low-fat and butter and condiments will be kept to a minimum (unless low-fat options are available.)
2. Avoid white sliced bread completely, consuming only wholemeal. I will, however, have white bagels and pitta bread.
3. Avoid fried food and things like chips, etc, for the most part, except on 'treat' nights. Meat will be, wherever possible, cooked in its own fat.
4. Avoid starches and heavy carbohydrates after 2pm.
5. Not eat anything after 7pm (unless I'm working a night shift, when my shift food will replace my lunch for the next day.)
6. Consume alcohol only 3-4 days per week (having 3-4 days of complete abstinence). Beer and wine will be kept to a minimum. All spirits will be consumed with zero-calorie mixers (energy drinks, lemonade, tonic etc.)
7. Drink as much water as possible (2+ litres per day), and only consume sugar-free, zero-calorie soft drinks. I take my coffee black with sweetener as it is, so no problem there.
On nights out and special days (Xmas, etc), I won't be too bothered about what I eat or drink. I'll make up for these days the rest of the week, and at the gym.
The goal is to take in 2000-2400 calories per day on average. This is important, because if you become too obsessed about hitting the right number each and every day you will fail. The average is all that matters.
Supplements
In the first six weeks I won't be using any supplements at all, aside from a basic multivitamin and a cod liver oil tablet. In the second six weeks I may introduce some or all of the following - creatine, glutamine and protein shakes - but will wait until the second stage of the program before making a final decision on that.
The Gym
I will go to the gym six days per week. This will be on a weights/cardio rotation (weights day one, cardio day two, weights day three, etc.) So, each week I will do three weight sessions, and three cardio sessions.
Weights
The 16-week plan is comprised of ON/OFF, or heavy/light, weeks, for the weight sessions.
Week #1 - Light week with 15 repetitions per set.
Week #2 - Heavy week, with 10 repetitions per set, and a 10 per cent weight increase on week #1.
Week #3 - Light week with 15 repetitions per set.
Week #4 - Heavy week, with 8 repetitions per set, and a 10 per cent weight increase on week #2.
Week #5 - Light week with 25 repetitions per set.
Week #6 - Heavy week, with 6 repetitions per set, and a 10 per cent weight increase on week #4.
(I will modify this after week #6.)
Weight sessions are made up of four sets of X reps (as above.) Each set has the same amount of reps and the same weight - gains in weight are made as per the list above (i.e., at week #2, #4, #6 etc.)
Abdominal work is three sets of reps, over two exercises, three days per week (with the weights sessions.)
The objective is to be in and out of the gym as soon as possible - during weight sessions, the minimum rest will be taken between sets and exercises, and the goal is to maintain a fairly busy heart rate whilst lifting.
My rest days will 'float' - this means that I won't have a fixed day off each week: I will take it when I have to, as there is always one day a week where you can't make the gym despite wanting to.
Cardio
Cardio sessions are quite basic - 45-60 minutes on the treadmill, with the following settings: 'random' (which means differing hills of various elevations), the maximum difficulty level (in my case, 20), and a speed of 6.6 kph+ (currently 6.8 kph.) This burns somewhere between 900-1000 calories per hour (at my bodyweight).
It's important you enter all of this data into your treadmill and don't use the 'quick start' option, as otherwise you'll have no control over what is going on. It's a good workout, but it's doable - this, again, is key to success.
But no tears.
