summer is coming and I was a bit lazy the past few weeks. This time I'm not talking about getting in shape in Starcraft, but rather body / health wise. I usually work out hard or at least I used to, but as mentioned I was a bit lazy.
So whats the plan or why would I get in shape anyways? First of all I'm just feeling better when I'm living healthy and I do sports to balance my job and lots of hours playing Starcraft, other than that I just enjoy looking better / more athletic instead of being 'normal'. I am not fat, but I still have some fat I want to get rid of, pretty normal I'd say.
I'm 176cm tall and my weight is around 76kg right now. Thats not bad, but my bodyfat percentage is too high for my taste so I want to work on that. My aim would be decreasing body fat while gaining strength / keep muscles. I know this is hard and lots of people would argue that you cannot gain muscle while lowering your fat, because you need to have negative energy intake over the day, yet thats not completely true.
If you give enough inducements to your muscles, the body will keep them and build them up, if you provide enough proteins that the body can build them. But I don't want to go into the details there.
For now my plan is 5 x 5 stronglifts (stronglifts.com/stronglifts-5x5-beginner-strength-training-program/). I did that previously or it was what I was doing before I stopped. The gain in strength is immense and the training is very hard, even though you don't have to do insane amounts of repetition (intensity over volume).
For everyone that doesn't want to read through it, its basically a split in 3 training days (but 2 workouts), training all the important muscles you have. You will do only the following:
Day 1 / Workout 1
Day 2 / Workout 2
Day 3 / Workout 1
With that program, you have an effective whole-body workout. You will have 1 day break after day 1, 1 day break after day two and 2 days break after day 3.
Other than that program, I will also change my food back to normal which means to me:
- Rarely red meat, usually white
- Low-fat fish once a week
- Fish once a week
- very little amounts of carbonhydrates
- lots of vegetables
- 3L of water / day
- no white-flour products, only whole-grain products
- little oil, if any, olive oil
- L-Carnitin, as I will not eat as much, if any, red meat.
- Protein Shakes
Reason for Protein Shakes is simple, even though I eat very healthy and I will always eat as much as needed, its hard to get to a protein level you need to keep your muscles or build them up while having an energy deficit.