Well, I've gotten fat. too fat. fat enough to get irritated about it. Last September I went and did the Savage Race, and badly pulled my calf. Before that, its been more than 5 years since I took a break of over 2 weeks, or had a problem establishing consistency. Since then however, what started as a 1 week break went to 2 then 3. And I haven't gotten back into a normal swing of regular workouts again since. I've probably been to the gym less than 4 times a month since. And its hurt. In that time I've gained around 12-13 lbs, and they aren't good pounds. So now its time for a change.
WHOOPS left this out initially. I'm 5'10" currently weighing in at 214lbs and 45 years old.
I'm back from vacation and ready to start again. Its time to get back to how I looked this time last year at the very least. So in comes 2.0 in the perfect timing to help me do so.
The diet - I've been eating as intermittent fasting, with limited carbs, high protein, high fat. Not quite ketogenic, most carbs from fruits and some from rice, beans, quinoa with also the protein all coming from solid foods and dairy with next to no protein shakes. However, since I'm looking to really fat loss for this log i'm moving to doing the velocity diet. If you aren't familiar its pretty much a liquid only protein only diet. Some amount of healthy fats added, and basically fully ketogenic as no carbs other than the trace in protein powders. I may add some additional veggies in, but thats all. Shooting for 1500 calories a day total.
The workouts - My plan is to try and hit minimally 4 days a week, but hopefully 5 or 6. Workout structure will be 20 reps done as rest pause with my 10rm done as full body. So deadlifts, squats of some sort, overhead press, rows, with variations on the specifics of what type of overhead press, row etc. Plan is to do that tuesday, thursday and saturday. Each of those days intention is to do 10-20 minutes of moderate intensity cardio. The remaining days will be cardio days, with depending on my schedule either 20 minutes of high intensity to 45 minutes of moderate intensity on the elliptical.
Other supplements - basically , multivitamin, joint support and thats it. I've found that using a preworkout along with sometimes bothers my stomach, so i'm just going to avoid preworkouts. May take just caffeine.
And here's the pics, man do I look fat.