Companions On The Road That Never Ends? Is anyone else out there planning their program for after the New Year? Anybody else expecting to change things up after January 1? I’d love to hear about your plans and I’d appreciate your opinion on my thoughts below.
Diet. SCD works for me . . . when I do it. Standard (Atkins-style) low carb works for me . . . when I do it. Moderating portion size and fat intake (WW) works for me (albeit not so easily) . . . when I do it.
What I have eaten and how much I have taken in has really sucked these past few months (October and November [and (will be) Dec]): too many snacks; too many Cheat Days; too many excuses and events and giving in and general willpower failures.
Now I have to decide if I will continue on SCD or move to another program after January 1. I started this blog as a way of keeping myself honest about my experiences on the 4 Hour Body Slow Carb Diet and exercise programs. It has morphed into a more general health and fitness blog, but the core is and has been the principles Tim offers for a slow carb diet:
- Lots of protein and legumes
- No dairy, sugars, starches, or fruit
- Free Days once per week
- Ignore calories/fiber/fat/etc.; eat until full
I am leaning toward sticking with SCD for a few reasons:
- It’s easy and I already understand it.
- My family can live with it.
- I know how to be successful with it; my failures have been matters of execution.
If I switched, it would probably be to a full Paleo diet but (a) I’d have to convince Mrs. NJ to go along with yet another change and (b) I’d have to learn the ins and outs of the program. Methinks these two things will be enough to dissuade me, but deliberations continue and the decision is still pending.
Exercising. Knowing myself and what will happen diet-wise for the next few weeks (extra Free Days about once a week), I have decided how to structure my workouts for December: I will continue to work out to increase strength and muscle mass (single exercises until done, resting in between), fat loss be damned.
After January 1, however, as I begin my second year of improving my health and how I look in the mirror, I am going to switch over to what my cousin suggested a while back.
Do this, in this order, four 2-minute rounds with 1-minute rests, then four 1-minute rounds with 2-minute rests:
- Squats (body weight) x 10, shoulder press (3-5 lb weight) x 10. Repeat for as many sets as you can do.
- Reverse Pullups x 10. Pushups x 10. Repeat.
- Medicine Ball Slams x 10. Get a 10 lb ball built for impact, pick it up above your head and slam it into the ground. Catch it on the bounce back and do it again. Squats x 10. Repeat.
- Curls x 20 reps (1 arm at a time, 10 each arm). Pushups x 10. Repeat.
— Do this twice a week.
— Add two 30-minute session riding my bike (hardest gear)
— One day a week of running
This is a very intense workout with weight you can handle. It’s more mental than anything, you can ALWAYS do 1-2 more reps; by the end of some sets you’ll only be doing 1-2 at a time.
The workout is four sets of two exercises each.
You do Set 1 for two minutes: as fast as you can you do 10 squats then 10 shoulder presses then 10 squats then 10 shoulder presses then 10 squats then 10 shoulder presses, etc. After two minutes has passed, you rest for one minute.
Then you do Set 2 for two minutes: 10 reverse pull-ups then 10 push-ups then 10 reverse pull-ups then 10 push-ups then 10 reverse pull-ups then 10 push-ups, etc. Rest again.
After you complete all four sets using the 2-on-1-off pattern, you do it again with the 1-on-2-off timing.
Total time for 8 x 3-minute on/off rounds = one high-intensity 24-minute workout.
It’s similar to the Max Capacity Training workouts in form (the 50-10 and Tabata protocols) but the exercises do not change from week to week.
Maybe this will be my magic ticket to the world of improving the shape of my body and my lean-to-fat ratio.
Plan for Week 47. Focus on the basics, John. Make it happen.
Red = a negative deviation | Green = a positive deviation | Blue = a note