Category: Plan

Week 41 and 42: The Plan

by Niceliin Plan, Weekly GoalLeave a Comment on Week 41 and 42: The Plan

So I am starting this post a little bit ahead of time. These last weeks, months have been a little hectic. Yondan exam is now complete so I have time to focus once again on this. (Was I using my Yondan exam as an excuse to slack off, probably, but I am okay with that.)

Unfortunately during the last little bit I have managed to put on some weight. Not an insane amount but enough that I was like “B*tch, get yourself together!” So here I am getting myself together yet again. There are a couple of things I have learned during this brief and stressful reprieve.

Staring Off Points:

Weight:

Body Fat:

VO2 Max:

The Plan:

Movement:

Resistance Training:

I have a newish 5 day workout routine I had started prior to super exam prep. Each day focused on a different aspect of weight training, i.e., hypertrophy, endurance, power, explosivity, etc. So I will be focused there. My rest days are Tuesdays and Fridays. I am hoping it will not kill me too much after a two week break, but so far it has been pretty good to me. Fire in my calves and hamstrings but that is to be expected.

Cardio:

I would like a minimum of 20 minutes higher intensity cardio. As previously stated the walking is not doing enough for my heart and I would like to get it pumping a little bit more. The good part about my resistance training program at the moment is that it does have a certain cardiovascular component but I would like to add a little more. Especially with the weight gain, I would like to burn that out sooner rather than later. If I thought I could manage to run everyday I would. But I seem to be very prone to straining muscles during jogs, so I need another plan as well.

Step:

We are set back to the 10,000 steps, I missed a few days and decided that my streak did not need to be for 12,000. Went back to 10,000.

Walking:

I will add in some walk-jog intervals, and the days without jogging I will continue to aim for 5km of walking. I think this number works the best for me. Shorter and I feel like I have not accomplished anything. I don’t know why. Maybe my psyche is too attached to spreadsheets.

Jogging:

The goal here is three times a week. It will replace my walk for that day. It will be in intervals as I still cannot go straight jogging for any extended period of time. Instead of time intervals, I am focusing on distance. 500 meters jogging, 500 meters walking. Repeat 5 times. I will be slow increasing the jogging distance and decreasing the walking/recovery distance.

Karate:

The goal continues to be a daily practice. Unlike exam preparation though, this will be more focused on readying my kata for demonstration. I figure 15 minutes daily should be good for the moment. I will add more material when time permits.

Beyond teaching classes, I have my own weekly 90 minute class. This tends to be rather intense.

Yoga and Stretching:

Again, I want this to be a habit so badly. One of these days I will get it! I am going to start each day with a 10ish minute session of yoga. Before coffee… Should be interesting. I will add a post workout stretching routine and on occasion add in a longer session of yoga.

Fuel:

Calories:

Aiming for between 1500 and 1800 calories a day. Recording everything I am eating, I have been a bit lazy in this regard.

Protein

35%

Carbs

35%

Fats

30%

Water:

Aim is 3L per day.

Plan by Day

ActivityMondayTuesdayWednesdayThursdayFridaySaturdaySunday
Yoga10-15 mins10-15 mins10-15 mins10-15 mins10-15 mins10-15 mins10-15 mins
Weight TrainingConditioningStrengthEndurancePowerSpeed
Walk5km5km5km5km
JogIntervalsIntervalsIntervals
Added Cardio*Kickboxing ClassKarate ClassEllipticalHeavy BagSkipping

Week 34 and 35: Plan

by Niceliin Plan, Weekly GoalLeave a Comment on Week 34 and 35: Plan

Now that my 75Hard Challenge is complete, we are back to bi-weekly plans. I went back through my post and finally got all the dates figured out, I was not as twisted as I thought I was. Anyway, neither here nor there. So let’s figure out what to do for these upcoming weeks.

Starting Off:

Weight: 69.8 kg

Body Fat %: 25.1

VO2 Max: 44

I have decided to no longer measure waist and hip circumference with each bi-weekly plan, I will be saving it for once a month during the monthly recap.

The Plan:

Movement:

Karate:

A minimum of 20 minutes a day. There is currently a challenge happening with my karate organization so that alone will take care of this. I also have an exam to prepare for so there will be lots of training.

Steps:

11,000 daily steps minimum.

Weight Training:

Continuing with my Pull, Push, Legs routine. Three days on, one rest day, repeat.

Walking:

The goal is to continue with the pace set by the 75Hard Challenge and continue doing about 5 km everyday. It takes less than an hour usually, and well worth making the time for.

Cardio:

Walking doesn’t quite get the heart rate up like it used to, so I would like to aim at another 20 minutes of dedicated cardio every other day, ideally everyday but there are only so many hour in a day and I seem to be running low on time.

Yoga and Stretching:

Every single day, there is no time factor. Could be 45 minutes, could be 15, the point is just to get into a daily routine with it. I am debating whether to add it as a morning or evening thing. I will be playing around with it and see what works best.

Fuel:

Calories:

Aiming for around 1800 calories a day.

Macro Distribution:

Carbs:

40%

Fats:

20%

Proteins:

40%

Water:

Aiming for a simple 2L a day.

Week 17 and 18: Plan

by Niceliin PlanLeave a Comment on Week 17 and 18: Plan

I know I have not posted the previous weeks and the week 14 and 15 done post. Shit got busy. However I am working on putting them together I did have a set of goals throughout those weeks and kept records, just haven’t put pen to paper, so to speak.

These next two weeks should be interesting with an eating protocol change and new resistance training plan. I am really looking forward to it actually.

Starting off:

Weight: 85.7 kg

Hips*: 106 cm

Waist*: 83 cm

Body Fat Percentage: 33.9%

VO2 Max: 37

*From May 2nd

The Plan

Movement:

Karate:

Aiming for thirty minutes per day focused on my own training.

Steps:

Minimum 11,000 steps every single day

Weight Training:

Changing my programme to a Push/Pull/Leg split. 6 different workouts. Three days on, followed by one day off, repeat. The workouts are about an hour each including warm up.

Ab Work:

Aiming for daily ab workout. Nothing structured per se but there should be some ab specific time in every day.

Walking:

Minimum 5 km every day. The goal is to do these outside as much as possible. With the warmer weather and later curfew it should be possible.

Cardio:

Trying to fit in cardio daily, beyond the walk that is. I am having some difficulty with time during the day. However, I would like to try. I am not committing to anything longer than 5 daily minutes (this is on top of the karate training). If a schedule starts to manifest, I will make loftier goals for the following weeks.

Yoga and Stretching:

No specific goal for now, however, making sure I add a little bit every day. As the weather warms up, it is perfect to work on flexibility.

Fuel:

Calories:

The goal is to remain below 1800 but above 1400. I know this is a big range. At the beginning of this weekly plan, my energy was way down. So I bumped up my calories and feel much better. My reasoning is so long as I stay below 1800 I am winning. Especially given the number of calories I am burning through every day.

Macro Distribution:

Changing this up a little. Rather than having a particular distribution for all macros, I am aiming for 140ish grams of protein per day. The remaining calories can be in whatever ratio that keeps me satiated.

Water:

Oh one day…. Aim 3L

Other Things:

School is finished… For the moment anyway. So this frees up a significant amount of time.

I will be teaching often, including a new Bootcamp Kickboxing class (so excited for this).

I will be participating in a Kickboxing class weekly.