I had a few requests to share my work out plan, so I thought I’d toss it on the blog.
I went to my notes from when I did body building and that is what I’m using. This is how I started.
Diet & Eating Alterations
Aim for 140 grams of protein
4-6 serving of veggies which should not include corn or starches. No bread and no rice. No sugary sauces or additions.
1 serving of fruit
Eat six times a day
64 ounces of water minimum
20 grams of protein up to one hour before working out
20 grams of protein with in 30 minutes after work out
I averaged 1400 calories eating this way.
The Work out Plan
Cardio such as walking or jogging 4 times per week.
Abs & Core 5 times per week
Weight Lifting 1-2 times per week to start. Ideally this would be 3-4 times a week, but I have a new 9 year old, work a full time job and I’m writing plus it is the holidays. I’m not body building. This will do fine for kicking my tail back into being more fit.
I know I can get in at least one full body work out per week.
The other work out will depend on the events happening, but I know from experience I can easily squeeze in a half work out in 30 minutes maximum. I do not mess around in the gym. I’m in and out. I do circuits which means I complete one set of exercise A then move to exercise B. Normally I switch back and forth between two before moving on to the next set of moves, but there have been times when someone is occupying the equipment I may need. So, I do not stop and I move on to the next exercise. There is no rest period between sets. I get the time it takes me to set up for the next exercise which is at most 30 seconds. My muscles get a rest while I work a separate muscle group.
Leg Press or Weighted Squat
Weighted Calf Raise
A full body work out is a combination of these two. I didn’t list weights. No idea what I can do so I’ll have to find out when I hit the gym.
Abs & Core
I love my Bosu and it gave me good results in the beginning and all the way through my program.
Elevated/Platform Leg Raise & Hold (No idea what to call this)
There you go. My program. It let me drop 11% body fat in two months. I won’t get the same results because I’m not as aggressive this round, but it will be plenty.
Aiming for 20% BF, but it’s a wait and see type of goal. Curious to see what the progress curve will be.
I attempt to post almost daily work outs and data on facebook.
Don’t ask me what West’s work out plan is. I have no idea. I know he does cardio five days a week and core work five days a week.