Day Minus 3 - Weigh In Day/Goal Setting

Okay, I am ready to try this again. I lost quite a bit of body fat during the last 90 Day Challenge, but I imploded 5 weeks out from the end with School two nights a week and work craziness. I then allowed myself to erase most of my gains because I had not changed my lifestyle.

Weigh In Stats:

Weight: 194.4 lbs
BF %: 18.7%
Fat Pounds: 36.35 lbs

So this time, it is all about learning from the last time.

Goal: Last time, I learned that I really thrive on competition, which helps me overcome my lack of self discipline at times. So the first step this go around was to look at the male transformation winners from the last four challenges. I found that the average male transformation winner dropped their body fat percentage by 76%. That means that if I hope to match their efforts I will need to drop by BF% by 14.23% or 1.2% per week. This is in the healthy weight loss range of 1-2 pounds per week, so I should be able to do it if I can burn fat and not lose muscle. I also want to learn something new every day and implement one lifestyle change per week.

Workout: I used the 6 week workout outlined in Evolution by Joe Manganiello from True Blood last challenge and it worked in an amazing fashion so I will do it again. The only difference is that I will limit all weight lifting workouts to 45 minutes or less based on recommendations made in the book Bigger, Leaner, Stronger by Michael Matthews. I will also take a day off after every 3 day rotation.

Cardio: I was in pretty poor shape when I started the last one, so I did not do much cardio last time. This time I plan to crank it up. Michael Matthews recommends that you separate cardio and weights by at least 3 hours, so I will try to do that. I am using the cardio plan prescribed by fitnessdietcenter.com to help people build from scratch and prepare themselves for SEAL training. I was already at the end of week 2 before weigh in so i will continue from there and substitute some of the shorter runs with the HIIT model outlined in BFS. Hey, I am shameless, I am in the Army, but the SEALs I saw in my career were ripped, so they are doing something right.

I will cover my food plan tomorrow.

Today's Workout: 1 Hour Slow Run at 12 min/mile pace. Keeping HR below 135 bpm.