I was originally picked to be a part of the 2012 Project Transformation hosted by Efficient Exercise . Due to an inconsistent work schedule, I had to pass on the opportunity. I was bummed. I was really looking forward to getting back into “shape”. When one door closes another one opens, of course I had to open the door. I decided to do my own PL365 10 Week Transformation. As with any body transformation project I began thinking about programming, diet, and how I wanted to look at the end of 10 weeks. I had visions of being swole, jacked, ripped, buff, you get the idea. So began the tedious task of programming to attain this “look”. Coming up with a program can be difficult, if not down right intimidating. I can tell you how to train for size or how to train for strength, but a 10 week program trying to incorporate several training methods to achieve my “goal”. Sheesh. While I was contemplating programming, I started to wonder do I really want to be ripped? What did I really want to accomplish? I want to be strong, able to play with my kids, get rid of my back pain, be healthy, stop worrying about things I have no control over, be a better father and husband, and find a new job or career (long story). Here is what I came up with:
- Diet – Paleo, low to medium carbs (50-125) per day, very little sugar, small amounts of dairy.
- Monday – Strength Training Full Body
- Tuesday – 2 Tabata sessions
- Thursday – 20 Minute Interval Sprints
- Friday – Hypertrophy Training Full Body
- Daily 20 minute meditation
- At least 6-7 hours sleep per night.
- Career – I have a few irons in the fire.
This workout programming might be a little ambitious, possibly leading to over training. I will keep an eye on this. I thought about keeping a food log documenting everything I eat, but quickly decided against it. I am far too busy to micro-manage this transformation. I will post my weekly workouts and progress. PL365 10 Week Transformation starts 4/9/12.