Category: Exercise

September 2023 Progress

Just a quick update on my training in the first month back at it. Total weight loss for September 2023 was 8.1 lbs. I still have 14.1 lbs to hit my target weight of 280 lbs.

At the end of the month, my weight was only 0.5 lbs higher than my weigh-in at the last competition.

Macro’s adjusted every week, but sub-2,000 calories on average.

Squat, bench, and deadlift numbers haven’t moved – but I attribute that to being on a cut combined with a nagging biceps tendonitis injury I’ve been fighting.

Overall progress since the last completion is slow but still trending up.

Less than 120 days until my next competition while in the 40-44 year category. There’s plenty of time to shed the weight and hopefully pack some muscle and strength to hit new PRs!

I’ve also decided to try an event at my home gym, Big Tex Gym, in a different federation (WRPF) ~60 days after my USPA competition. Who knows, maybe I can set some State records in my new 45-49 age category?

My 2021 Fitness Plan

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
  • 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
  • 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.