Thursday, 26 December 2013

Getting ready for the new year

It's nearly 2014, and it's time for all the New Years resolutions.
Perhaps one of them is something like these statements:
"I want to be fit this year" or "I want to lose 10 kg / lbs"

If you can nod yes to these, then I want to give you a few suggestions to what you can do.

First, find out what your goal is, define it, put an achievable date on it, write it down - perhaps on a post-it and put it on your fridge or bathroom mirror.

Secondly, calculate your Total Daily Energy Expenditure (TDEE), also explained here in my post about bulking (can also be used, even if you want to lose weight).

Thirdly, you need to find a workout routine. My suggestions are the following:
  • Max Workouts - Great program for getting lean, while preserving strength.
  • StrongLifts 5x5 - Great program for building strength, 3 workouts per week, 30-45 minutes per workout.
  • Starting Strength - Good program for getting into lifting weights.
Fourthly, sign up at Fitocracy, where you can get a lot of motivation from likeminded people.

Personally, I'm currently (started 10th December 2013) experimenting with the LeanGains (LG) diet method with my own workout program, since LG is made for 3 strength sessions per week, and I do a lot of cardio, which is not really recommended - So I might not reach my goal posted below.
After 1-3 months of this, I'll post what about my experience with it.

1. My goal is to gain 10 kg by 30th June 2014, while maintaining my body fat percentage.
2. This is how my TDEE looks like:

3. Here is my workout routine: Link
4. This is my Fitocracy Profile

Final note:
Merry Christmas the other day and Happy New Year in a couple of days :)