OK. Short intro:
Once healthy guy with a belly but still doing fitness, cycling and kungfu.
- Had an accident and spent 6 months in rehab, losing practically all muscle mass in legs.
- After rehab, working career kick in and too weak to sport anyway (have to walk with a cane for 3 months after rehab).
- 3 years later, gained 40kg ( 88lbs) and totals at 142kg
- Now time to lose that and get married at 2009.
I know a lot of the diets in the world, I know a lot the training methods in the world.
I’m going to take the best out of each of them and do my own project. Each month will focus on a different goal to prevent plateau’s.
Here’s the plan for the first 3 months:
January: replenish my health
I can’t even walk 5 minutes to the supermarket without having a backache. The 4 weeks of the year I’ll try to get the health back that I’ve lost the past years.
The plan is to start with 12 minutes on the crosstrainer at level 2 (the max resistance level of my crosstrainer is 10) daily, combined with weight training (with restdays in between). This is to let my body get used to moving again. Each session will end with stretching.
Every day, i’ll add 1 extra minute on the cross trainer and an extra of block of resistance on the crosstrainer each week.
According to the schedule, I should be able to do 43 minutes @ res 6 of cardio and my muscles should be ready for heavy training again.
Of course, I’ll slowly change my eating style. Cutting small portions of what I’m eating and finding alternatives.
30% weight: 30% cardio
Februari: turbo boost muscle strength.
The 2nd month, I’ll use HIT (High Intensity Training) circuit style to turbo boost my muscle growth, strength and overall condition gain.
Every other day, I’ll do a complete body weight training session using weight that I can only lift for 8 times a rep. I’ll end this workout with 20 minutes of interval crosstraining (IE: 6 seconds of sprint, 12 seconds of normal speed).
In between days, I’ll do 30 minutes of cardio.
Diet should be focused on high protein, low carb.
70% weight: 30% cardio
March: high cardio, high endurance
This month, I’ll concentrate on cardio to boost my condition, while maintaining muscle mass and adding endurance. Goal: 1 hour of cardio at the end of the month.
Plan: starting with 30 minutes interval cardio training every other day @8 res . Adding 10 minutes every week. In between days, 30 minutes normal cardio @7 res.
Weight training: 3 sets of 20 reps at 65% of max upper body weight training, adding 10 extra reps each week.
