Happy New Year!
As a way to get fit (I won’t say ‘again’ because that’d really be a lie) and prepare for my first ever United States Powerlifting competition in 2021, I wanted to share my weekly fitness plan.
Since I’m 6’2″ (187.96cm) and, at the time of this writing, am sitting at 322lbs (146.057 kg / 23 stone) I am on a 2,200 calorie-per-day meal plan with the following macronutrient breakdown:
Carbohydrates 220g / 7.76oz (40% of calories)
Fat 73g / 2.575oz (30% of calories)
Protein 165g / 5.82oz (30% of calories)
Water intake is essential, so I drink at least 128oz (~3.7 liters) per day in addition to my morning coffees. As a rule, I try not to drink my calories.
I diligently log all of my meals, water intake, and workouts in MyFitnessPal (add me as a friend here). I also wear a Fitbit Versa 2 to track my steps and use a Fitbit Aria Air Smart Scale to weigh myself once per week.
Here is the daily breakdown:
Sunday
Note: On Sunday I only walk. No extra exercise. This is a rest day.
- 7:00AM
- Eat & Log Breakfast (500 calories)
- 7:30AM-8:30AM
- Morning Walk (2mi / 3.2km minimum)
- 10:00AM
- Eat & Log Mid-Morning Meal (500 calories)
- 2:00PM
- Eat & Log Mid-Afternoon Meal (500 calories)
- 5:00PM
- Eat & Log Dinner (500 calories)
- 8:00PM-9:00PM
- Evening Walk (2mi / 3.2km minimum)
- 9:00PM
- Eat & Log Snack (200 calories)
Monday
Note: Monday is my squat training day as programmed by my wife and certified personal trainer Keli Hay of All Over Strong.
- 7:00AM
- Eat & Log Breakfast (500 calories)
- 7:30AM-8:30AM
- Morning Walk (2mi / 3.2km minimum)
- 10:00AM
- Eat & Log Mid-Morning Meal (500 calories)
- 11:00AM-1:00PM
- Squat Day
- 2:00PM
- Eat & Log Mid-Afternoon Meal (500 calories)
- 5:00PM
- Eat & Log Dinner (500 calories)
- 8:00PM-9:00PM
- Evening Walk (2mi / 3.2km minimum)
- 9:00PM
- Eat & Log Snack (200 calories)
Tuesday
Note: Tuesday is a cardio day with rowing and rugby practice. During rugby practice, I end up walking an average of 5,000 steps.
- 7:00AM
- Eat & Log Breakfast (500 calories)
- 7:30AM-8:30AM
- Morning Walk (2mi / 3.2km minimum)
- 10:00AM
- Eat & Log Mid-Morning Meal (500 calories)
- 1:00PM
- Row (2,000m)
- 2:00PM
- Eat & Log Mid-Afternoon Meal (500 calories)
- 5:00PM
- Eat & Log Dinner (500 calories)
- 6:30PM-9:00PM
- Coach Austin Huns RFC
- 9:00PM
- Eat & Log Snack (200 calories)
Wednesday
Note: Wednesday is my bench press training day as programmed by my wife and certified personal trainer Keli Hay of All Over Strong.
- 7:00AM
- Eat & Log Breakfast (500 calories)
- 7:30AM-8:30AM
- Morning Walk (2mi / 3.2km minimum)
- 10:00AM
- Eat & Log Mid-Morning Meal (500 calories)
- 11:00AM-1:00PM
- Bench press day
- 2:00PM
- Eat & Log Mid-Afternoon Meal (500 calories)
- 5:00PM
- Eat & Log Dinner (500 calories)
- 8:00PM-9:00PM
- Evening Walk (2mi / 3.2km minimum)
- 9:00PM
- Eat & Log Snack (200 calories)
Thursday
Note: Tuesday is a cardio day with rowing and rugby practice. During rugby practice, I end up walking an average of 5,000 steps.
- 7:00AM
- Eat & Log Breakfast (500 calories)
- 7:30AM-8:30AM
- Morning Walk (2mi / 3.2km minimum)
- 10:00AM
- Eat & Log Mid-Morning Meal (500 calories)
- 1:00PM
- Row (2,000m)
- 2:00PM
- Eat & Log Mid-Afternoon Meal (500 calories)
- 5:00PM
- Eat & Log Dinner (500 calories)
- 6:30PM-9:00PM
- Coach Austin Huns RFC
- 9:00PM
- Eat & Log Snack (200 calories)
Friday
Note: Friday is my deadlift training day as programmed by my wife and certified personal trainer Keli Hay of All Over Strong.
- 7:00AM
- Eat & Log Breakfast (500 calories)
- 7:30AM-8:30AM
- Morning Walk (2mi / 3.2km minimum)
- 10:00AM
- Eat & Log Mid-Morning Meal (500 calories)
- 11:00AM-1:00PM
- Deadlift day
- 2:00PM
- Eat & Log Mid-Afternoon Meal (500 calories)
- 5:00PM
- Eat & Log Dinner (500 calories)
- 8:00PM-9:00PM
- Evening Walk (2mi / 3.2km minimum)
- 9:00PM
- Eat & Log Snack (200 calories)
Saturday
Note: On Saturday I only walk. No extra exercise. This is a rest day.
- 7:00AM
- Eat & Log Breakfast (500 calories)
- 7:30AM-8:30AM
- Morning Walk (2mi / 3.2km minimum)
- 10:00AM
- Eat & Log Mid-Morning Meal (500 calories)
- 2:00PM
- Eat & Log Mid-Afternoon Meal (500 calories)
- 5:00PM
- Eat & Log Dinner (500 calories)
- 8:00PM-9:00PM
- Evening Walk (2mi / 3.2km minimum)
- 9:00PM
- Eat & Log Snack (200 calories)
There it is. My master plan for 2021. Make sure you follow my blog, Instagram, and Twitter for updates as I go.
