Lose 25 lbs & Lifestyle Plan Part 1

Now that I’m fully healed, I’m working on a new diet and training plan.

The goals will be to:

  1. Create a life style change
  2. Eat clean on 6/7 days
  3. Tune regiment to include martial arts, lifting, running, cardio, stretching and recovery
  4. Cut weight to 155 lbs (70kg), current weight 185 lbs (83kg)
  5. Keep active & mitigate sedentary habits

At first glance, this schedule looks ambitions, actually it’s nuts. We’ll see how it goes, I’ll adjust and give updates as needed.

Schedule:

  • The schedule will revolve around Muay or BJJ with optional floating training days on Friday/Saturday based on personal schedule and recovery
  • Morning exercises in lieu of daily commute (walking to and from subway)
  • Sunday – Thursday will be mandatory.

Week A – Muay/BJJ, Power & Hypertrophy

  • Sunday – Yoga (AM), Muay Thai (Sparring)
  • Monday – Bike (AM), Muay Thai,
  • Tuesday – Run/Rope (AM), BJJ (PM),
  • Wednesday – Yoga (AM), Muay Thai (PM)
  • Thursday – Bike (AM), BJJ NO-GI (PM)
  • Friday – Run/Rope (AM), Upper & Lower Body
  • Saturday – Yoga (AM), Bike, Recovery

Week B – Muay Thai & Hypertrophy

  • Sunday – Yoga (AM), Muay Thai (Sparring)
  • Monday – Bike (AM), Muay Thai
  • Tuesday – Run/Rope (AM), Muay Thai (PM)
  • Wednesday – Yoga/Bike? (AM), Muay Thai (PM)
  • Thursday – Bike (AM), BJJ NO-GI (PM)
  • Friday – Run/Rope (AM), Upper & Lower Body
  • Saturday – Yoga (AM), Bike, Recovery

Week C – Brazilian Jiu Jitsu & Power

  • Sunday – Yoga (AM), Muay Thai (Sparring)
  • Monday – Run/Rope (AM), Upper & Lower Body
  • Tuesday – Yoga (AM), BJJ
  • Wednesday – Bike (AM), Muay Thai
  • Thursday – Yoga (AM), BJJ NO-GI (PM)
  • Friday – Bike (AM), BJJ (PM)
  • Saturday – Yoga (AM), Bike, Recovery

Diet:

  • Target calories will be. 1,700 > 2,000 calories per day.
  • Will reduce salt intake, increased whole foods, and eliminate most processed snacks.
  • Food will be flexible on weekends for the sake of boomba
  • I’ll test out my energy levels, see how this goes this week
  • Smoothie – kale/spinach, apple, ginger, carrot, celery
  • Breakfast – 3 whole eggs, Green smoothie
  • Lunch – Toast, nuts, protein
  • Dinner – Protein, veggie, carb
  • Monday – chicken, veggies, rice
  • Tuesday – pork, veggies, bread
  • Wednesday – fish, veggies, rice
  • Thursday – chicken, veggies, bread
  • Friday – steak, veggies, rice
  • Saturday – cheat + carb Load
  • Sunday – Fish, veggies, rice

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