The Plan
Monday, March 23rd, 2020. My Journey begins! I will do an official starting weigh in and pictures.
My workout schedule will be M-F starting off and will be either when I wake up (days off) or when I get home (work, nightshift).
Gym schedule:
Normal workout Week
Monday- Chest and Abs
Tuesday- Back and Calves
Wednesday- Shoulders and Abs
Thursday- Legs
Friday- Upper body and Abs
Every 8 weeks there is an option to do a “Deload” or rest week. The first 2 cycles I will be resting but from then on out I will be deloading unless my body just tells me that I need to rest. On Back and Calves day I will not be doing the recommended calve exercise as my calves from genetics are huge already and will get enough of a calve workout during my deadlifts and squats.
Also, after 3 weeks of normal workouts there is strength A and B workout. I will go into what those workouts consist of when I get to them but it is 3 days a week where A focuses on shoulder and B focuses on chest.
Lastly, in regards to cardio. For a while I will not have the recommended cardio added to the workouts. I have several reasons for this but it will be added and eventually doing 5 days a week at least 4 hours apart from strength training.
Here is my reasons I personally will not be starting cardio at the beginning.
I will have gains from the beginning even without cardio through strength training alone.
I am morbidly obese and in poor condition. If I run even for a short time or distance (like seriously 5 minutes of jogging very slow or 10-15 seconds of sprints! It is bad.) or do cardio of any type, my heart rate jumps to almost 200 bpm and I become very winded. Once I have done strength training (this will build my cardio vascular system) then my heart rate will not elevate so much and will be safer for me. I will be following my heart rate progress throughout this journey. My heart rate usually will be 120-160 when lifting weights and after I have done it for a while it will not get past 80-90.
I plan on adding when I start to stall on fat weight loss. I will add one day and when I stall again add 2 and so forth until I reach 5 days a week. This will just assist in breaking through any plateaus (the two ways is move more or reduce calories).
Diet:
For my diet I will be following the 80-20 rule, whereas I get 80% of my intake from healthy nutrient dense food. My calorie and nutrient needs will change as I lose weight and increase training. My goal will be to lose 1-2 pounds per week. I realize that in the beginning I will likely lose faster than that but it should stabilize once my body adjust. When I do my first weigh in I will calculate my numbers and post them. The following is the ratios I will be using roughly~
Protein 40%
Carbs 30%
Fats 30%
I will also be getting 14g of fiber per 1,000 calories.
The diet is flexible in that you can eat all in one meal or spread out. I will likely spread the meals out as I think this will work for me. The protein is hard to consume as much I will need in on sitting so will likely spread the protein part out over six “meals” but will try to to get 30-40g per meal roughly depending on what I require. I will have three regular meals and three protein shake “meals”.