Update as of December 9, 2014
So, all those goals I listed below are still in the "To Do" column. Not great progress. No excuses, but I'm putting all that quantitative stuff on the back burner. For now, my goal is just keep moving, keep lifting, keep my flexibility up, and keep having fun with it.
As of today I'm following Madcow, but hell, that could change at any time. I'm a woman, I'm allowed to change my mind!
Short Term Goals (End of September)
1) Squat Bodyweight for 5 reps. Current 1RM max is 135 with some knee collapse.
2) Run a mile in 9 minutes or less. Currently running no miles.
3) Cut 5 pounds
Following a slightly modified Greyskull LCI Method, with a little extra running and using a linear progression format on the 4 big lifts. Basic format looks like this:
* Big Lift 2x5, 1x5+ (Squat, Press, Bench) or 1x5+ (Deadlift)
* Circuit of 3 or 4 moves
* Short High Intensity Interval or Finisher
There's a lot of flexibility in this template, so I'll tweak as necessary.
There's also 1 bodyweight exercise day, 1 cardio day and 1 rest day.
I'm Pescetarian (no chicken or red meat) and I struggle with getting over 100 grams of protein each day. I've added protein powders to the mix, which helps. A typical day of clean eating looks like:
9am Coffee + Whey + Coconut oil
Noon Rice, Lentils, Tofu, Vegetables, Olive Oil
3pm Greek yogurt, chia seeds, banana
5pm Workout, drink some carbs and electrolytes
8pm Pasta, white beans, green salad with oil based dressing
215 grams carbs
63 grams fat
120 grams protein
I'm far from perfect here, especially at dinner.
I've never really been athletic. I didn't play sports in school and the only competitive athletics I've done are a couple of 5Ks. I attended a Crossfit gym for about a year and learned a lot about lifting and a little about training. I've learned a lot more about training through this and many other sites. Now I'm staring down the rifle barrel of middle age and know I better get myself strong and relatively lean if I want to be healthy in the future.