My fitness regimen

OK, I am going public. I am starting as of Friday full blown on the Caveman diet (paleo diet). I need to drop 40 lbs between now and the end of February. My goal is to get below 210, 70 lbs from here by the end of 2012. This will not just be a diet, it will be a lifestyle modification on at least a semi-permanent basis. Below is my plan, if you’re interested. As I come up with good menu plans, I will post them.

My basic source of information is here: http://cavemandiet.com/ I am using FitDay to track my food intake and exercise.
I am using P90X, http://hundredpushups.com/, and http://www.twentyfivepullups.com/ to plan my exercise. Once I master the PU and PullUps I will move on to http://www.dragondoor.com/shop-by-department/books/b28/ and doing one hand pushups and pistols.

BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )

My BMR= 66 + (1744.4) + (914.4) – (244.8) = 2480

Harris-Benedict equation set for light activity: BMR x 1.375 = 3410 calories -15% = 511.5 = 2898.5 daily caloric goal

511.5 calorie deficit per day X 6 days = 3069 calorie deficit per week

3500 calories in one pound = just less than 1 lb weight loss per week.

I will actually lose more than that by increasing my physical activity and water intake.

Decrease in salt intake and weaning my body off sugar dependency will have multiple benefits over and above weight loss, but will accelerate that as well.

My schedule:
0430: wake up
0445-0515: P90X
0515-0545: hygiene
0545-0630: dress, podcast download, b’fast, prep
0630: SP to school
0700-0800: Homework, blog, news
0800-0845: 1st period
0845-0855: Break 1
0855-0945: 2nd period
0945-0955: Break 2
0955-1045: 3rd period
1045-1200: lunch
1200-1250: 4th period
1250-1300: break 3
1300-1350: 5th period
1350-1400: break 4
1400-1450: 6th period
1450-1500: break 5
1500-1530: homework
1545: SP to pool
1600-1615: change
1615-1645: swim
1645-1700: change
1700: sp to house
1720: home
1800: dinner
2030: snack

Workout routine:

30 min P90X in the morning Mon-Fri

Mon/Wed/Fri: PU: Set 1-3 (10, 12, 7) during break 1, Set 4-5 (7, max) during break 2. 60 sec between sets

Squats: Set 1-3 Break 4 (13, 16, 9), Set 4-5 break 5 (9, max). 60 sec between sets

Tue/Th: Pull Ups: 3 sets of 3 Australian PullUps, 60 sec between during break 1 & 2. 3 sets of 5 dips, 60 sec between during break 3 & 4.

30 min lap swim/water run

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About cptcaveman

An Army Major, my family and I are in Fort Leavenworth, Kansas. We enjoy photography, cooking, reading and outdoor sports like hunting, fishing and trapping.
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