Week 13 and 14: Plan

Are we done with these plans yet? No, okay. Here are some things we will be doing for the next two weeks.

Starting off:

Weight: 90.7 kg

Hips: 100 cm

Waist: 83 cm

Body Fat %: 36.7%

VO2Max: 37 (yeah, it dropped.)


The Plan:

Movement:

Karate:

Daily 30 minutes of training for myself.

Steps:

Continuing with the 11,000.

Weight Training:

4 day split. Monday, Tuesday, Thursday, Friday

Abs:

Daily ab work, after strength, and/or cardio.

Walking:

5 km minimum per day, preferably outdoors.

Jog Intervals:

Whenever possible. Having trouble with my knee, so trying not to put too much pressure on myself for this.

Cardio:

Because I am having trouble with my knee, jogging for any sort of “long” time, ie. more than 30 seconds has been a bit of a struggle and walking just really does not get my heart rate up high. I would like to add 30 daily minutes of any sort of cardio activity, be it elliptical, bike, jogging, etc. Right now I am looking at the elliptical pretty hard cause it is not so bad on my knees, however, in the past, it did weird things with my hips. But whatever, 2 weeks, we’ll make it through.

Yoga and Stretching:

10 minutes daily.


Fuel:

Fasting:

We are not fasting these next couple of weeks. I’ve been having some trouble with gastroparesis (self diagnosed, seems like the thing that makes the most sense) and GERD (not self diagnosed, in case you were wondering). I will be exploring this in a future post. I am super hesitant to do away with my OMAD style of eating, however, I would like to explore some smaller portioning and see if that helps.

Calories:

Aiming for between 1200 and 1500 Calories a day.

Macro Distribution:

Protein

40%

Fat

40%

Carb

20%

We are going to see how this goes. The carb amount is a little low for what I usually like. I would like to see how this works out.

Water:

2.5L of water a day and proper tracking. (A skill I am still lacking apparently)

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