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.
| Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
|---|---|---|---|---|---|---|
| Walk | Walk | Walk | Walk | Walk | Walk | Walk |
| KTr | WT | KP | KP | KP | KP | KTe |
| KP | KTr | KTr | KTr | KTr | KTC | |
| KTr | KTe | WT | KKT | WT | ||
| PF |
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:
- By January 10th, I will been following IF 20:4 for a week. I wanted to check it’s sustainability before committing to longer.
- I have done this strength training workout twice prior to January 10th.
- 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.
- 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.
- 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.
