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.


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