My fitness and nutrition regime – April 2017

Right now my goal is to lose body fat (BF%) while¬†either keeping my muscle mass the same or slightly growing it. At 5’10 my current weight is ~173 lbs and BF% ~25%. My waist at its widest is around 38 inches.

I am going to attempt to eat relatively low carb high protein 6 days a week and have a “cheat-day” on Saturday. I’m shooting for at least 150g of protein a day. My maintenance is probably around ~2500kcal and I’m cutting at around 1800kcal. On the cheat day I don’t count calories. Otherwise I’m counting with My Fitness Pal and strictly weighing everything out. No guessing. No estimating. If I can’t weigh it or calculate precisely, I don’t eat it (except on cheat day).

I’m lifting weights probably 4 times a week with a primary focus on legs and glutes. I squat pretty much every time I go to the gym. I’m still discovering my maxes. So far my PR for squat in my new hormonal configuration is 170. It’s hard to gain on a cut though. I’m hoping the carb cycling will help with gains and bring me closer to a recomp than a true cut.

I’m also spending a lot of time doing low intensity cardio on my at-home exercise bike. I have also recently discovered kettlebell swings and have incorporated them into my workout days. I’m contemplating doing a light set of 25lbs kettlebell swings daily for metabolism and recomp purposes but not sure if that would interfere with my recovery. I’ve seen different opinions about daily kettlebell swings depending on your goals and fitness level.

I would love to lose about 20 lbs of fat from my stomach area, increase my legs and glutes in size, and lower my BF% to reveal abs better. I have no idea what my body will look like once this mini-transformation is over. But I’m excited. I will be posting before and after pictures once I am happy with my progress, probably in like 3 months.

My aspirations for being a personal trainer are pushing me harder to get in the best shape of my life – who would want to work with a personal trainer who cannot even transform themselves? If you cannot even transform yourself where all decisions are 100% in your control – how can you expect others to want you to transform them as well? The probably is I have no guarantee my methods are going to work. Hopefully I will be able to adjust as needed as I progress. I will keep this blog updated.