SUMMARY OF TRAINING: STRONGLIFTS + STEADY STATE CARDIO + YOGA
SUMMARY OF NUTRITION: PALEO + KETO + INTERMITTENT FASTING
WEEK 1: NUTRITION
The first week of the programme will be spent adapting my nutrition to the Paleo & Intermittent Fasting principles, and getting my body used to its new fuel. Quitting sugar is a real bastard, and I always get withdrawal symptoms. That's not something I want to combine with a workout.
So as not to couple sugar withdrawal with carb withdrawal (so-called "Keto Flu"), and to give my body the best recovery chances during the introduction of strength training, I'll only introduce Keto in Week 3.
WEEK 2: STRENGTH TRAINING
I will be using the 5*5 approach to strength training, designed by Reg Parks in the 1960 and popularized by Mehdi on www.StrongLifts.com.
The basic premise of this training is high weight, high sets, low reps. I shall be dropping the weight I finished on in November by approximately a third, and building back up at a rate of 2.5kg per workout, so as not to overexert myself initially.
WEEK 3: KETO + STEADY STATE CARDIO
In week 3, I shall adopt a Targeted Ketogenic Diet to accelerate the fat burning. I shall also introduce steady state cardio, such as jogging, rowing, swimming and cycling. This will bring up my base fitness level, get me outside, and support my fat loss efforts without interfering with strength training.
WEEK 4: YOGA + EXTRA STRETCHING
In week 4, I will add flexibility work, such as Yoga and dedicated stretching + blackroll sessions. Increasing flexibility will not only improve my life generally, it will also allow me to increase my range of motion in several lifts, allowing me to squeeze more value out of every repetition.
WEEK 5 + 6: CONSOLIDATION
In weeks 5 + 6 I will carry on with the plan of week 4. At the end of week 6 I shall have a general stock take of progress so far, and decide on any tweaks for the following weeks. I am being conscious of not tweaking the programme willy-nilly, rather I will be setting checkpoints for reevaluation and tweaking, every few weeks. I will also take this opportunity to have a proper cheat day, the rest of the time I shall try and get by with a cheat meal every week or two.
SIDE NOTE: ALCOHOL
I will avoid alcohol generally. However I will allow myself some, as long as it roughly fits in with the principles of Paleo. Beer will be off limits, being replaced by wines and certain spirits.
YOU MAY ALSO BE WONDERING what the picture at the top of this post is all about. That's what I'm eating on the evening of 25th May. It's my favourite burger at my favourite burger place - The Bird in Hamburg. The table is booked, so I've definitely got it to look forward to. It's one of my tricks for dealing with cravings. Another is, when I get cravings, instead of giving in, I make a note in my phone of what I'm craving and promise myself I'll have it on cheat day. It's surprising how satisfying that can be. Come cheat day, I look at the list, and generally by then I'm hardly interested in most of it any more.
Doesn't really work with that burger though. I always want that.