Overhaulin’
The past three or four months since I returned to the gym and began managing my diet for fitness have been productive, in that I lost some weight (around 10 lbs, net) and got myself accustomed to the rigor/routine of working out, watching what I eat, timing meals, etc.
I have not been nearly as consistent about workouts and nutrition as I need to be to make more dramatic changes, but that’s what I am going to do from now on. I’m going to begin by overhauling my workout split and exercises, which have been fairly unchanged since April or so. Admittedly, I’ve been more concerned with getting to the gym at all, and avoiding injury, than anything else.
I think that now I should be conditioned enough to turn it up a few notches in the weight and intensity department. I’m gong to lay out a new split routine that works more to vary the types of exercises I do, as well as high volume and low volume/high intensity days. I think the variety will help spur my muscles to grow more quickly.
Diet remains the big hurdle. I’ve become pretty bored of the usual stewed chicken, veggies, fruit, yams, tuna, oatmeal routine. But I don’t see anyone here has an alternative. It’s just one of the sacrifices we have to make. So be it. I am going to get a fix as to how many calories I’m getting in.
Thus far, I’ve generally used a from-the-hip approach, going by fist-sized portion sizes and estimating the proper protein and carb ratios per meal. When I’m being diligent — and yes, I’ve definitely fallen off the wagon a few times — the diet is extremely clean, but I’m thinking perhaps I need to get more exacting about the calories. I could be overdoing it, although my guess is just the opposite.
At the moment, I’m more interested in shedding fat, so I’m resistant to eating 5000 calories a day. I’m going to strive to get around 500 under my base metabolic rate, which is roughly 2600 cals, if my math is right.
And I’m going to step up the fat burning cardio. I’ve had some success doing morning 1-hour intense walking on a treadmill (at 10 incline). Then I lift weights at night. I’ve only managed to do that three times a week, and most often less. So the goal now is to do it at least 5 days a week and pepper in interval cardio training in the evening after weightlifting a couple times a week.
It’s a tall order, but I think that’s what it will take at this point to make a real dent.
Off to the fitness drawing board.. I will post my routine and diet later and welcome any comments/critiques.
Mark
