The Plan

As promised, here is the “new” plan to get my weight, and size back under control, and moving steadily down again.

 

Step 1: Calorie Counting.

I used to track every single thing I ate. I thought I had a good handle on it. I don’t. I thought I was doing it well in my head. I wasn’t. If anyone reading this can learn anything from me, it’s to track. Track everything, and don’t stop. Confidence is fine, but things will be missed.

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Step 2:  Some new exercises.

I’ve spoken about Cardio, and I may have misapplied the amount of focus I plan to put on it. My goal is fat loss, and that will be done by Calorie Counting (see above), and weights. Mostly Body Weight Exercises, and adding to that.

So, without Further Ado, the Routine:

   1. BODY-WEIGHT ROWS (15 reps)  

Using an overhand, shoulder-width grip, grab a bar that’s been secured at about waist height. Hang with your arms completely straight, hands positioned directly above your shoulders, and heels touching the floor. Your body should form a straight line from your ankles to your head. Pull your shoulder blades back, and continue to pull with your arms to lift your chest to the bar. Pause, and lower your body back to the starting position.

   2. BODY-WEIGHT SQUATS (25 reps)  

Stand as tall as you can with your feet spread shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position.

   3. PUSHUPS (15 reps)  

Get down on all fours and place your hands on the floor so that they’re slightly wider than and in line with your shoulders. Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible.

   4. JUMPING JACKS (50 reps)  

Stand with your feet together and your hands at your sides. Simultaneously raise your arms above your head and jump up just enough to spread your feet out wide. Without pausing, quickly reverse the movement and repeat.

   5. MOUNTAIN CLIMBERS (20 reps)  

Assume a pushup position with your arms completely straight. Your body should form a straight line from your head to your ankles. Without allowing your lower-back posture to change, lift your foot off the floor and slowly raise your knee toward your chest. Return to the starting position, and repeat with your left leg, alternating back and forth each repetition.

   6. CLOSE-GRIP PUSHUP (10 reps)  

Place your hands directly under your shoulders. Lower your body, keeping your elbows tucked close to your sides.

   7. BODY-WEIGHT ROWS (15 reps)  

Using an overhand, shoulder-width grip, grab a bar that’s been secured at about waist height. Hang with your arms completely straight, hands positioned directly above your shoulders, and heels touching the floor. Your body should form a straight line from your ankles to your head. Pull your shoulder blades back, and continue to pull with your arms to lift your chest to the bar. Pause, and lower your body back to the starting position.
Now, on top of that, I’ll be adding in Deadlifts, and Bench Press. Also note this is a STARTING point, and weight/reps will be added as I progress.

To measure my progress, Strength will be measured based on 4 exercises, with my initial goals as follows:

Bench press: body weight x 1.2

Chin-ups or pull-ups: body weight x 1.2 or 8 reps with body weight.

Squat: body weight x 1.6

Deadlift: body weight x 2

 

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Step 3:  Drinking.

I need to get back in the habit of drinking more water. It’s not rocket science, but it is necessary.

 

 

And that it. Watch what I eat, and how much. Make sure everything is Paleo. Drink more water. Do the right exercises.

 

I’ll be updating my measurements as well now.

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