Eight week plan
June 3rd - July 26th
My emphasis is on running (conditioning/fat loss). I am in serious need to cut body fat down. I’ve gained a good chunk after transitioning from military to civilian life. The immediate absence of everyday PT (Physical Training i.e. death by running) in my life coupled with copious amounts of beer and a sedentary lifestyle for the last few months has packed it on.
I am fucking disgusted with myself.
For memorial day I decided to put on my Blues and go pay my respects to my brothers at the local memorials and veteran cemetery. I barely squeezed into them that is completely unacceptable.
I also realized that I have absolutely no idea how to eat. By that I mean that I have relied on the chow hall and restaurants for my sustenance my entire adult life. I know how to cook a few things, but I am absolutely lost on how to plan, prepare, and maintain a healthy diet. I mean I KNOW what to eat, but my current diet is basically a shit show. I’m just being completely honest here.
Maintain as much strength as possible with a 5x5 scheme as I drop fat.
Improve conditioning through hill sprints, incline walking, and swimming.
Learn more about macro nutrients and how to effectively implement a healthier diet into my life.
Swim one mile with flip turns without stopping.
Run 20 hill sprints in 30 minutes.
Plan and eat at least two meals at home a day.
DL 405 for 5x5
Squat 315 for 5x5
Bench 225 5x5
Press 150 5x5
Pullups BW for 5x5
Mon - Fri
AM- Hill Sprints/Swimming
PM- Lift 5x5 Scheme and Incline Walking
Late PM- Stretch and Foam Roll
I am open to any and all suggestions/advice/tips/criticism. I made this log so others could critique and help so please do.