A790's Year Long Transformation
If you read my five month challenge thread you'll already know that I lost a bunch of weight last year from Oct 2008 till Feb 2009. Now, it's time to step it up again.
This year (2010), the goal is to hit 220lbs @ 11% body fat. As of this morning I am 221lbs @ 15%.
I have devised my strategy into three core elements: diet/nutrition, workout routine, and supplemental activities.
Diet/Nutrition:
From January until late February I will be cutting. My plan is three main meals per day, with two minor meals and one snack to supplement. I will follow a strict (and bland) diet:
+++Meal one:
- chicken breast, 1 cup broccoli, seven grain rice. 600 calories, 55g protein, 19g carbs.
+++Meal two:
- tuna, two slices whole wheat toast, glass of milk. 490 calories, 44g protein, 20g carbs.
+++Meal three:
- steak or salmon fillet, snow peas, green beans. 600 calories, 55g protein, 15g carbs.
+++Minor one:
- protein shake with strawberries/banana or blueberries/blackberries, orange juice. 320 calories, 30g protein, 15g carbs.
+++Minor two:
- orange, glass of milk, maybe a banana if I'm feeling munchy. 200 calories, 11g protein, 8g carbs.
Total daily caloric intake: 2,210 (not including additional juice/milk/small snacks. Budgeted additional 400 calories for those).
Total daily protein: 195g
Total daily carbs: 77g (this is gonna SUCK).
My BMR is 2,600 calories. I estimate I'll go from 220lbs (currently) to 215 by end of February. That's roughly 0.83lb/week.
From March until late April I will bulk. My diet will consist of three main peals per day, with three minor meals and one snack to supplement. I will follow a slightly less restrictive diet:
Meals one through three will be the same as my cut, but with the addition of a glass of milk (+130 calories, 9g protein, 9g carbs per meal). Snacks will remain the same, not including the addition of a second protein shake and some beef jerky every now and again.
Daily caloric intake: 3,400 calories.
Daily protein: 275g
Daily carbs: 130g
By the end of April I should be roughly 220lbs again, though I'm hoping to be down a point of body fat. At that time I'll maintain until mid-May, where I'll once again cut. This time I'll get to maybe 217 and then I'll hold it. Body fat by this point should be 13%. Come end of August I'll bulk again, hopefully hitting 223 by mid-October. Then, come November, I'll cut right through the holidays. Ideally, I'll be 220lbs @ 11% January 1, 2011.
Workout routine:
My workout is going to be simple as I'll be following 5/3/1.
Supplemental activities:
During the winter I will be varying my cardio up, alternating between treadmill, recumbent bike, and squash. During the spring/summer/early fall I will be roller blading, running, hiking, and other outside activities.
Should be good. I've decided to refocus and just hit a solid body weight with some decent mass/size. Would like to be benching 235lbs for reps (at least 3 x 8), squatting 325lbs for reps (3 x 8), dead lifting 365 for reps (3 x 8) by June 2011. Hoping to hit at least 85% of those numbers by January.