16 Week Transformation – Part Zero – The Set Up

Today’s date is Saturday 16 March 2019.

I haven’t written a proper blog post in what feels like years.

Probably because it actually has been years.

Anyway, I decided to be a bit tighter on my training and nutrition in a vain attempt to get visible abs for the first time in my life.

And I decided to document the whole thing.

The Reasons…

  • Accountability – I’m much more likely to stick to it
  • Learning – It helps me to write out my thoughts and analyse it
  • Content – Need some of that for my website and social media stuff
  • Narcissism – I act like an introvert by there’s a narcissist hiding under that
  • Vanity – I want abs
  • Business – I like to think a documented, detailed look at my own system, processes and mindset will help me boost my fitness business
  • Experience – It’s useful to know how to document, record and share things on social media and I’ve gotten rusty at it!

So those are the reasons.

What Is The Goal?

The exact end goal is TBC.

I’m doing my measurements on Monday – 18 March 2019.

From there I get to make a better assessment of my starting point and work out an end point.

But roughly…

My starting weight is around 75kg, my starting waist is around 81cm. It fluctuates day to day but I have hovered a little bit either side of that level for a few weeks now.

End goal…I don’t know what my scale weight would need to be exactly but I am thinking it needs to be sub 65kg to get the definition I want.

The tricky part is because of the loose skin I carry around my torso I probably won’t look as defined or as lean as I want to even if I get there under the surface.

But we’ll see.

So yeah around sub 65kg is the aim.

The Plan

Shockingly simple.

Reasonably flexible nutrition to start, fairly basic training plan and whatever other bits of activity I can fit in.

This is a process so things will always get fine tuned as we go.

But let’s break this down.

Nutrition

  • Averaging 2400 calories a day
  • Roughly 180-200g protein per day
  • Focus on veg and fibre with each meal
  • Carbs and fats vary with each day

I’m pretty good with juggling my calories overall.

So I won’t stop going out and enjoying myself.

I’m starting quite relaxed so I have plenty of room to cut back as and when needed.

I’ve never done well with set meal plans, but I usually end up sticking to eating the same thing most days anyway so it’s just a case of not wanting the formality of it.

Training

I have a bit of a head start on this one.

The last few weeks I have been working out the right rep ranges, rest periods, training volume and frequency to notice change and to fit into my day to day routine.

Basic gist is 5 weights workouts a week.

3 targeting upper body and core, 2 targeting lower body and arms.

You could call it a torso/limbs split.

Workouts are written out below.

Other Bits

There’s a few other things to factor in.

  • Sleep – the aim is 6 hours a day minimum. Probably won’t be much more than that though.
  • Activity – aiming for 10k+ steps a day consistently.
  • And a 20-30 minute incline treadmill walk daily if I can fit it in.

Other exercise….

I teach my Les Mills classses. Thursday evening Bodypump and then a Sunday triple of Bodycombat, Bodypump and Bodybalance back to back to back.

Plus a bit of extra class cover here and there when requested.

So I will be getting a good amount of activity outside of my training.

Because I work from home, I don’t really need to do much walking or general activity…or even get out of the house really…unless I force myself.

So I’ll probably need to do that a lot more.

I could probably do with finding myself a hobby of some kind. So that might or might not happen too.

The Workouts

I don’t quite know how but I have somehow ended up on this torso/limbs split.

And staying quite low in reps and high in rest.

Upper Body + Core 1:

  • Wide Grip Pull Ups (6 sets of 3) – 2 minutes rest between sets
  • Barbell Military Press (4 sets of 8) – 90 seconds rest between sets
  • Wide Grip Rack Pulls (4 sets of 8) – 90 seconds rest between sets
  • Dumbbell Bench Press (4 sets of 8) – 90 seconds rest between sets
  • Cable Paloff Press (4 sets of 12) – 60 seconds rest between sets
  • Hanging Knee/Leg Raises (4 sets of 12) – 60 seconds rest between sets

Lower Body + Arms 1:

  • Barbell Back Squat (6 sets of 3) – 2 minutes rest between sets
  • Lying Leg Curls (4 sets of 8) – 90 seconds rest between sets
  • Rear Foot Elevated Split Squats (4 sets of 8) – 90 seconds rest between sets
  • Standing Dumbbell Curls (4 sets of 8) – 60 seconds rest between sets
  • Tricep Dips (4 sets of 8) – 60 seconds rest between sets
  • Dumbbell Hammer Curls (4 sets of 12) – 60 seconds rest between sets
  • Tricep Rope Cable Pushdown (4 sets of 12) – 60 seconds rest between sets

Upper Body + Core 2:

  • Barbell Bench Press (6 sets of 3) – 2 minutes rest between sets
  • Neutral Grip Pull Ups (4 sets of 8) – 90 seconds rest between sets
  • Seated Dumbbell Shoulder Press (4 sets of 8) – 90 seconds rest between sets
  • 1 Arm Seated Cable Row (4 sets of 8) – 90 seconds rest between sets
  • Decline Crunches (4 sets of 12) – 60 seconds rest between sets
  • 1 Leg Dumbbell Deadlifts (4 sets of 12) – 60 seconds rest between sets

Lower Body + Arms 2:

  • Romanian Deadlift (6 sets of 3) – 2 minutes rest between sets
  • Barbell Static Lunges (4 sets of 8) – 90 seconds rest between sets
  • Barbell Front Squat (4 sets of 8) – 90 seconds rest between sets
  • Incline Dumbbell Curls (4 sets of 8) – 60 seconds rest between sets
  • PJR Pullover (4 sets of 8) – 60 seconds rest between sets
  • Preacher Curls (4 sets of 12) – 60 seconds rest between sets
  • Tricep Dips Machine (4 sets of 12) – 60 seconds rest between sets

Upper Body + Core 3:

  • Barbell Military Press (6 sets of 3) – 2 minutes rest between sets
  • Underhand Barbell Bent Over Row (4 sets of 8) – 90 seconds rest between sets
  • Barbell Bench Press (4 sets of 8) – 90 seconds rest between sets
  • 1 Arm Cable Lat Pull Down (4 sets of 8) – 90 seconds rest between sets
  • Bosu Oblique Crunches (4 sets of 12) – 60 seconds rest between sets
  • Weighted Dead Bugs (4 sets of 12) – 60 seconds rest between sets

Weekly Schedule

It’ll vary from week to week depending on work, classes, cover and I guess something resembling living a life happening.

But roughly…

Monday:

  • No weights
  • 10k steps
  • 30+ minutes uphill walking
  • 30 minutes stretching and mobility

Tuesday:

  • Upper + Core 1
  • 10k steps
  • 30 minutes uphill walking
  • 30 minutes stretching and mobility

Wednesday:

  • Lower + Arms 1
  • 10k steps
  • 30 minutes uphill walking
  • 30 minutes stretching and mobility
  • From end of March I am also covering an evening Bodypump class for 5-6 weeks

Thursday:

  • Upper + Core 2
  • 10k steps
  • 30 minutes uphill walking
  • Bodypump + Bodybalance in the evening

Friday:

  • No weights
  • 10k steps
  • 30+ minutes uphill walking
  • 30 minutes stretching and mobility

Saturday:

  • Upper + Core 3
  • 10k steps
  • 30 minutes uphill walking
  • 30 minutes stretching and mobility

Sunday:

  • Lower + Arms 1
  • 10k steps
  • 45 minute Bodycombat
  • 45 minute Bodypump
  • 60 minute Bodybalance
  • An afternoon coma…?

So yeah that’s pretty much it.

Like a true narcissist I’ll do my best to blast this all over Instagram and do some Youtube stuff as well.

Although getting in front of the camera is…..Ugh.