I began this journey two weeks ago and someone suggested that I blog about it in detail. Yes, that means that I will be dieting and training through the holiday season. How crazy is that?!
Why have I embarked on this journey? Well, it’s a long story but basically, I’m out to prove that even as I approach the big 5 0, I can still be in top physical shape—enough to be a figure or physique competition contender—whether or not I actually pursue competition again. It wasn’t enough for me to speculate that I could still do it. I have to prove it. So here I am. Proving to doubters (and myself) that I STILL CAN!
I began on November 3 with a diet and training program reminiscent of the ‘old days’ back in the 80s. Since I’ve been rather sporadic with the workouts for the past 6-9 months because of work, I decided to start with two weeks of basic strength training just to get my body back into condition. Now that my two weeks of muscle conditioning are behind me, I will be incorporating interval training with my predominantly resistance/bodybuilding training workouts. I limit my cardio to twice a week because I am not far off from my target weight of 107 lbs.
I’d put on some weight over recent months, starting off at 112.4 lbs. I’m already down 3.4 lbs from the start (now weighing 109) and lost 1.3% bodyfat (at 19.3% now from 20.6% at the beginning), and my weight this week has been holding, which is ideal.
As for diet, which is probably the most important part of this shape-up journey, I’ve been aiming for between 1,000-1,200 calories. While I’ve targeted between 20-25% fat, 25% protein, and 50-55% carbs, I found myself closer to 25% fat, 30% protein and 45% carbs. However, as I step up my training, it should shift back.
I’m staying away from dairy, alcohol and red meat (red meat only because it just feels a bit more difficult for me to digest). I’ve been having small meals throughout the day. Here is an example of what a day’s meals might look like:
½ cup Kashi wheat cereal
1 cup plain soy milk
1/8 cup granola
2 tablespoon craisins
1 hard-boiled egg
1 grilled chicken breast
½ cup brown rice
3 oz. carrot sticks
1 rice cake w/ 1 tablespoon peanut butter
1 cup steamed vegetables
2-3 oz. grilled salmon
1 fruit or ½ serving protein drink
Let’s see how the forthcoming week progresses as I step up the training a bit. I will make adjustments as needed and will record these changes as the weeks go on. I’ll be tweeting too…@bstronglivelong. Join me!
FYI – I will probably allow myself 3 “cheat” days—Thanksgiving, Christmas & New Years, but I won’t go too far overboard. I don’t think it’ll matter as long as I stick to the program the rest of the time. See. I’m not THAT crazy!
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