Week 1 and 2 Plan

Alrighty, here we are. Here is the plan for Week 1 and 2. Which Starts January 10th.

Starting weight: 106.0 kg (taken Jan 9th after workout)

Starting Waist:

Starting hips:

Karate Training:

One hour class style training per week (Saturdays)

30 minute practice each day, minimum

Movement:

10,000 steps (according to my VivoActive3) minimum

2km walk minimum daily, preferably outdoors

3 strength training workouts a week

Weekly one hour Pound Class (leading and partaking during the hour)

Stretching, daily

Martial Arts Teaching:

Starting: January 11

Kids Karate Practice 30 minutes weekdays

Kids Karate Classes 2 x 30 minute classes a week

Kids Kickboxing 1 x 60 minute class a week

What Does That Look Like:

Please note: Weight training (WT) days are flexible, the consistent part will be a day of rest in between.
SundayMondayTuesdayWednesdayThursdayFridaySaturday
WalkWalkWalkWalkWalkWalkWalk
KTrWTKPKPKPKPKTe
KPKTrKTrKTrKTrKTC
KTrKTeWTKKTWT
PF
KTr = Karate Training (Self Directed) | WT = Weight Training | KP = Karate Practice (Leading) | KTe = Karate Teaching | PF = Pound Fitness | KKT = Kids Kickboxing Teaching | KTC = Karate Training Class

Fuel:

20:4 Intermittent Fasting, essentially OMAD

Protein: 30%

Carb: 35%

Fats: 35%

Calories, keeping track but no real calorie goal other than making sure I get enough nutrients.

Expectations:

I imagine there will be some weight loss giving the potential calorie deficit with IF.

Being exhausted. The movement aspect of these two weeks is high, so I assume there will be some tiredness happening.

Going through at least one tube of Volteran.

Goals:

I have no specific goal during Week 1 and 2. Really, I just want to get acquainted with how my body will respond with this plan.

Really my goals right now are centred around actually accomplishing what I have challenged myself to do.


Some Full Disclosure Notes:

  1. By January 10th, I will been following IF 20:4 for a week. I wanted to check it’s sustainability before committing to longer.
  2. I have done this strength training workout twice prior to January 10th.
  3. I suck at problem macro counting meal prep. Chances are the percentages I am aiming for will be off regularly. I will be sure to let you know.
  4. This is happening at the beginning of a lockdown with a curfew, so I will be getting my steps in earlier, which is likely to result in much higher step counts.
  5. I am returning to school during this time period as well. Because I didn’t think it was enough of a challenge (please read with heavy sarcasm).

Some Before I Start Thoughts

The fuel part is going to be the most challenging part for me. I struggle with macro balancing and have been unable to find a OMAD style meal plan that is a) free b) fits my macro ratio. But I am pretty creative and will try my best.

The stretching will also be a challenge. I am not very good about making it a priority. I have an app on my phone that has reminded me to stretch for 2 years now, every morning at 8am. I have done so twice during that time. Sure I will do an after workout quick stretch but never anything substantial or, in all honesty, effective.


Follow Along:

Week 1 and 2 Done!

Week 1 and 2 Done!

Read
Day 3, Tuesday Teaching and Early Starts

Day 3, Tuesday Teaching and Early Starts

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Day 2, Monday is for Motivation?

Day 2, Monday is for Motivation?

Read
Day 1, Sunday is for resting right?

Day 1, Sunday is for resting right?

Read

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