So I just stepped on the scale for the first time in over a month. Guess what happened? For all intents and purposes, nothing. My weight was down about 1.5lbs but that could easily be water fluctuations. Body fat and muscles mass were exactly the same. What’s my point…once you reach your goal, you can spend less time obsessing about diet and exercise. Does that mean you give up and start eating like crazy without exercising…absolutely not! It does mean that you have the option of exercising less or eating more though, assuming you were in a caloric deficit to achieve your goal. The whole purpose behind my little experiment was to show that if you have a good plan in place, you don’t even necessarily have to track your progress on a regular basis; periodic check-ins are good enough. This was perfect for the summer. That aside, readers always seem to be interested in specific workout routines and diet plans, so I’ve outlined my approach from the last couple months.
Staying in Shape
As I discussed in a recent post about maintenance workouts, you can decide whether to stay in shape by focusing on your diet, exercise, or both. As I will describe below, my diet was pretty lenient since it was the summer so I decided to dedicate a little extra time to working out.
Sample Workout Routine
I chose to perform strength training 3-4 days per week for 30-45 minutes. I focused on low rep, heavy weight training. Specifically, I performed 3-5 reps for barbell/dumbbell exercises, 5-10 reps for weighted vest exercises, and rested 2-3 minutes between sets. At the end of my workout, I performed circuit training to help burn some fat. I used a 2 day split. When I had time, I did rowing at the end of Day 1 and boxing at the end of Day 2.
Barbell Bench Press (2 sets)
DB Incline Press (2 sets)
One Arm Pull-ups
Ring Pull-ups (Weighted Vest)
Archer Pushups (Weighted Vest)
Ring Pushups (Weighted Vest)
One Arm Ring Rows (Weighted Vest)
Inverted Row (Weighted Vest)
Turkish Get Up
Barbell Shoulder Press (2 sets)
Handstand Pushups (2 sets)
Standing Barbell Curls (2 sets)
Incline Hammer Curls (2 sets)
Ring Dips (Weighted Vest)
Dips (Weighted Vest)
Kettlebell Military Press
Kettlebell Triceps Extension
DB Side Lateral Raise
Lying Triceps Extension
DB Rear Lateral Raise
DB Cross Body Curls
DB Front Lateral Raise
Sample Cardio Routine
Separate from strength training, I performed morning cardio 2-3 days per week using the method outlined in my Visual Impact Cardio Results post.
Monday: 30 minute lactate threshold intervals (60 seconds at 120% VO2Max, 60 seconds at 90% VO2Max)
Wednesday: 15 minute “light” HIIT (30 seconds at 130% VO2Max, 90 seconds at 80% VO2Max), 15 minute steady state cardio
Friday: 10 minute “intense” HIIT (15 second sprint, 45 second light jog), 10 minute steady state cardio, 10 minute plyometrics
Sample Diet Plan
As you can see, I performed 3-4.5 hours of exercise per week. Why so much? So that I could have plenty of flexibility with my diet. I take an approach where I eat pretty clean during the week and let myself go on weekends. I try to fast for 14-16 hours in line with the Leangains approach. During the week, I like to stay low carb during the day, limiting carbs to vegetables. At night during the week, I have fruit as my other source of carbs with an occasional dessert or other snack. Generally I try to keep total carbs around 150g per day during the week. Protein is obviously important and I try to have 150g per day as well. On weekends, I don’t purposely overindulge but don’t limit my food choices either. If a friend has a cookout, I’m not going to turn down a burger and ice cream. If one of my 3 year old’s friends has a birthday party, I won’t say no to pizza and cake. If you have more discipline than me, great, then you won’t need to exercise as much. I happen to enjoy all sorts of junk food though. Everything in moderation…well, sort of…
I also perform calorie cycling so that I have higher calorie days when I do strength training. On cardio or off days, I generally eat 10-12x my weight whereas I eat closer to 15x my weight on strength training days during the week. Weekends generally average 3,000-4,000 calories per day with the occasional 7,000-10,000 calorie binge. Usually one day will be a lot higher and the other day will be closer to 15x my weight.
While I went more than a month without tracking calories or even my weight, I’m now completely reversing approaches. I’m using MyFitnessPal to record everything I eat. I’ve started Visual Impact Muscle Building again in the hopes of gaining a little lean muscle mass while losing fat, and I’m curious how a strict focus on my diet will affect my results. Stay tuned…
- Six Pack Abs Workout Routine, Diet Plan & Exercises
- Staying in Shape with a Maintenance Workout Routine & Diet Plan
- Exercise Plan for Women: Victoria Secret Model Workout Routine and Diet
- Calorie Cycling: Do a Calorie Shifting Diet Plan or Carb Cycling Diet Plan Help You Lose Body Fat, Gain Muscle?
- Intense Home Workout: Strength Training Routine and HIIT Routine