I rewrite my plans for fitness and nutrition probably once a month, sometimes less if I’m sticking with it really well; sometimes more if I’m not doing so great. But I always structure it the same way. It’s therapeutic for me and gives me a good outline of what I want to do. I don’t know if it’s the best way, but it’s what I like, so maybe you will find it helpful to.
This is the one I just wrote: PLEASE DO NOT COMPARE ANY NUMBERS I GIVE. WE ARE ALL UNIQUE!
Start date: January 8, 2013
Current weight: 149 lbs
Current Body Fat (if known): not sure, but probably about 24%
Goal date: May 25, 2013 (date of OPA competition)
Goal weight: approx 132lbs (Could completely change based on what I look like, but it gives me something to move towards)
Goal Body Fat: approx 12% (this means I probably need to gain 2 pounds of muscle as well as lose the fat)
Pounds per week to lose to reach goal: approx 1 pounds per week
Weekly Fitness Plan:
- Workout (weights) 3-5 days per week
- 2 HIIT sessions plus 1-2 steady state cardio sessions per week
Monday: Heavy legs – focus on posterior chain
Tuesday: Yoga (or other active rest) + steady state cardio
Wednesday: Pull group + HIIT
Thursday: Lower body conditioning training (Plyos, tabatas, circuits etc.)
Friday or Saturday: Push group + HIIT
Sunday: Rest or Active rest
Daily Nutrition Goals:
Calories: Maintenance – 800 – 300 (i keep a 500 calorie range that changes depending on what I am doing that day or possible cycling of calories) for me this means about 1500 – 2000 calories per day
Protein, fats, carbs: At least 120 grams of protein, less than 120< grams of carbs, remainder of calories from healthy fats
Other: NO gluten, reduce grains, reduce milk and focus on nutrient timing.
I have put my actual stats in here because I know a lot of people find that helpful. But please keep in mind that I am relatively tall and have a lot of muscle on me. I do not want to influence anyone’s perception of themselves and am only trying to give you all an idea of what a high level plan looks like for me.
I, of course, get more detailed for competition prep, but for most of the time, this is where it stops.
I hope you find it helpful! 🙂
- Goals are just dreams with deadlines (onthegofitness.wordpress.com)