Props to Chris Shugart, T-mag and Biotest for the cool swag my FedEx guy dropped off yesterday. I won the de-lurk contest and got HOT-ROX, a really nice water bottle, and a bitchin’ black HOT-ROX T-shirt. Those guys at Biotest must have some cojones; they’re taking a big chance with their product name by letting me wear that T-shirt on this body ;-).
Here’s my situation:
6’5", 210 pounds, 12% bodyfat by the Tanita (yes, I know it’s inaccurate, but it’s consistently inaccurate, so it’ll serve as a baseline). That’s down from a high of 300+ in March 2000, when I was the Pillsbury Dough Boy. I’ve been in endurance sports like running and triathlon for the past 4 years, lifting a sport-specific program once or twice a week for the past 2 years. Weekly aerobic volume is 8-12 hours.
But, assuming I passed yesterday’s psych test and interview, I’ll be entering the DeKalb County, Georgia, Police Academy in mid-April, and it’s time to get strong, fast and big, in that order. I plan on using HOT-ROX to lose these last 10 pounds of stubborn fat before I get there. That’s about 1 pound of fat per week.
I follow most of the rules in the “The Big Hot Ten” insert that came with the HOT-ROX already, but my carb intake is too high. Depending on the training phase, I eat 3000-3500 calories a day, with 60% carbs, 20% protein and 20% fat. I plan on cutting back the carbs to 1g/lb bw, getting my ratios to 33/33/33 or thereabouts. My daily goal is going to be 2500 calories. I’ll follow the directions on the bottle of HOT-ROX for doses and times. I’m keeping my cheat day for sanity’s sake, but will drop it if I don’t progress.
Get strong: Warmup is 10-20 minutes of aerobic exercise, followed by a stacked superset (my term, I don’t know what it’s actually called) of PT exercises. This week, it’s 5X20 pushups, 5X20 situps, 3X3 pullups, all in a superset format with minimal rest. I’ll add sets and reps each week, with a goal of doing 100 continuous pushups, 12 deadhang pullups and 100 situps by the time academy starts. I’m also exploring some boxing or fight training at one of the local gyms, and incorporating some of Coach Davies’ recommendations and Furey’s Combat Training when I hit my goals.
Get fast: I’ll maintain run frequency (4 or 5 times a week), but will reduce the volume to add some intensity. My hour+ runs will become 30-40 minute interval or tempo sessions with warmup and cooldown, and maintenance runs will be at a moderately hard intensity. I’ll mix in hard swimming or biking for crosstraining when I get tired of running.
Get big: This will be hard to do with my aerobic volume and reduced calories, but is the least important of my goals. I’d like to add some mass to my traps and delts so that I’m not such a pencil-necked geek. I’m hoping that because I’ve never done much work on them that I can get those muscle groups to respond even with my reduced calorie intake.
Comments, concerns and criticisms welcomed! Thanks again to T-mag and Biotest for the goodies, and for having a tremendous resource. I’ve gleaned loads of good info from your forums and articles. Awesome site!