New Year's Resolution

New Year's Resolution

 

I’ve decided to start writing about a variety of things I’m passionate about instead of only focusing on the “Christian” aspect of my life. I try to make Christianity the foundation or “lens” that I base everything else on, and fitness is no different. 

So, in this section I’m going to share my fitness journey with you guys.

I’ve been working out for years, but I haven’t focused on scheduling and eating healthy in a long time. One of my New Year’s resolutions is to change that. I’ll share my workouts and diet plan below and you can join me if you’d like. I’ll update this blog on the process throughout and hopefully I can get back to feeling healthy and shuck off some of this extra weight. 

I’ll begin the diet and workouts on January 1st.  

All right, here we go!

 

Meal Plan (Keto)

Let me begin by saying that I’m not a scientist or a nutritionist. I don’t claim the Ketogenic diet is healthy in the long run. I’m also not saying it isn’t. My goal is to lose weight and in the past, diets that have excluded carbs have worked the best for me. Based on the research I’ve done in the past, I believe a whole foods diet with limited animal byproducts is the healthiest for your body in the long run. This is not that.

Here’s what I’ve found from my limited study of the keto diet:

On a normal diet your body uses carbs for energy. When you significantly reduce the carbs in your diet, you begin to produce ketones that use fat for energy instead. That partnered with intermittent fasting helps you burn the fat stores in your body when you aren’t using consumed fat for energy. 

Side note: I know a lot of people want variety with what they eat, but it’s easier for me to diet if I eat the same meals every day. I’m only doing this specific meal plan for a month or two. I don’t know how sustainable it would be if continued further. 

I'm also going to be doing intermittent fasting, so my goal is to eat all food for the day within an 8 hour window.

Here’s the plan:

1st Meal: 11:00 A.M. - Coffee w/ 1 Tbsp Coconut Oil

2nd Meal: 1:00 P.M. - 3 Eggs, Chicken Sausage or 3 Pieces of Bacon, ½ Avocado, 1 Tbsp Coconut Oil

3rd Meal: 6:00 P.M. - 4 oz of Meat (Fish, Pork, Steak, or Chicken), 1/2 cup of Vegetables (Broccoli or Peas), ½ Avocado

Snack- ¼ Cup Roasted Pumpkin Seeds or ¼ Cup Almonds, occasional Quest Bar

I'll also be taking a multi-vitamin, Food Grade Diatomaceous Earth (DE), and Methyl Sulfonmethane (MSM). You can check out the benefits of those with a simple Google search.

This diet will put me around:

70% Fat

10% Carbs

20% Protein

*Most of the articles I’ve read suggest 75% Fat, 5% Carbs, and 20% Protein. I’m at around 25 net carbs and I think that’s okay even with the higher percentage. I may adjust a bit if I don’t enter into ketosis quickly. 

 

Workouts
 

Day 1: 

3x10 Dumbbell Bench Press

3x10 Tricep Extension

3x10 Shoulder Press

3x15 Cable Crossover

3x10 Dumbbell Tricep Curl

3x20 Shoulder Fly (front and side)

3x1 min Plank

10 Minutes Jumping Rope or 10-20 Minutes Rowing Machine


Day 2:

3x10 Barbell Squat

3x10 Barbell Dead Lift

3x20 Calf Raises

3x1 min Plank

20 minutes Incline Walk or 10 minutes of Jumping Rope

 

Day 3:

3x10 Lat Pulldowns

3x10 Cable Rows

3x10 Reverse Cable Fly

3x10 Preacher Curls

3x10 Hammer Curls

3x1 Min Plank

10 Minutes Jumping Rope or 10-20 Minutes Rowing Machine

 

Day 4:

5x10 Burpees

10 Minute Jump Rope

Run 2 Miles

3x1 Min Plank

Stretch or Yoga

 

I know some of this stuff might seem strict, but I’ve always been an all-or-nothing kind of guy when it comes to fitness. Let me know if you want to join me or if you have any questions by commenting below or emailing me, and I’ll do my best to help if needed.