Six months of stubborness
While watching Ironman 3 I shovelled a medium popcorn and guzzled a large frozen softdrink. After the movie my wife and I had Indian for dinner. I ate all of my lamb Vindaloo while my wife ate only half of her Tikka Masala. Desert was a double scoop of gelato in a waffle cone.
Yet another weekend brought a derailment of my nutrition plan. The cycle of sticking to the plan during the week and breaking the rules over the weekend has been going on since March 2012. As a result my weight has slowly gone up by 5kg. Sure, it’s not the 27kg that I had lost but since I was still trying to lose weight it’s still disappointing.
My wife is pregnant and she is due in roughly 6 months. I know that once the baby comes there’ll be at least a few months where I won’t be able to exercise on a regular schedule nor will my sleep be regular.
Before the baby comes I want to get a fit as I can so that the disruption to my fitness plan is ‘cushioned’ by the work I would have already done. Once the hectic, baby induced lifestyle calms down I’ll be able to resume my fitness plan.
Recently I’ve been watching the documentary “I want to look like that guy” by Stuart MacDonald. He transformed his body from the average physique to a ripped and lean figure. He did it in 6 months by following the instructions of IFBB body builder Jeff Willett.
I’ve also been impressed with Drew Manning from http://www.fit2fat2fit.com/. Drew is a personal trainer who intentionally gained body fat in order to better understand what his clients go through. He recovered his physique in 6 months.
6 months …
Six months seems to be a reasonable amount of time to expect decent results. If I am faithful to the plan I should expect a positive transformation that is noticeable and something that I’d be proud of.
To show myself and others how I’m progressing I’m going to
- Weigh myself every day
- Measure various body parts every week
- Estimate my body fat percentage every week using the body part measurements
- Take photos of myself every week (front on and side on and of my back)
- Get three DEXA scans throughout the 6 month period (hopefully the first one will be soon. I need to save up for it)
I’ll be writing blog posts about my plan. I don’t doubt that my commitment will be tested many times.
I can’t say that I won’t quit but if I do, I promise that I won’t quit until I’ve written a blog post about my quitting. This way the decision to quit will be taken seriously.
So my plan is simple. I’m going to continue the Stronglifts 5×5 programme and continue running 6km on Tuesday and Thursday. On every second or third Saturday I will run 10km.
My food plan will be to aim for 2000 calories per day with 150 grams or more of protein. At first I won’t worry too much about getting an exact fat and/or carbohydrate count. Just as long as my protein is 150 grams or more.
Some specific rules
- I will record everything I eat in MyFitnessPal (MFP)
- I will always try to stick to my calorie goal each day
- If I slip and I go over, I will still record it in MFP
- If I go out to a restaurant for a meal I will choose a dish that I know won’t put me over my calorie goal
- If I slip up I won’t give up logging for the rest of the day
- If can’t weigh a meal’s components I will do my best to estimate how much of it I am having
- I will drink at least 8 cups of water a day
- I will try to work my exercise into my schedule
- If I can’t work my exercise into unavoidable appointments I won’t let that derail my exercise plan for the rest of the week
- If I experience soreness I will assess the risk of injury more closely. Since my calf tear I have been overly cautious
- If I do have a treat I will make sure it’s something I can measure. This means single serve treats e.g. chocolate bars and ice-creams such as Maxibons. Treats must fit in my calorie goal for the day
I’m hoping that this post will motiviate me to stick to it. Hopefully it works and I’ll be in pretty good shape by the time our baby arrives. The DEXA scans should be interesting. Since they can accurately estimate your BMR using a DEXA scan I’ll be able to adjust my calorie goal after the first scan.
Stay tuned! I won’t let you down
My current Stronglifts Numbers
My current numbers in the Stronglifts programme are:
Overhead Press: 45kg
Bench: 75kg (I am going to deload, though, as I am fixing my form)
Barbell Row: 62.5kg