Saturday, October 18, 2008

Zone/Paleo/IF

I have started my push to get my weight and bodyfat in line with my goals for the year:

For the next five weeks I am doing the following:

Intermittent fasting 5-7 days per week, 16-20 hour fasts.
Zone/Paleo - strict, no dairy, no nothing.
13 matched protein/carb block, 3-5x fat.
Creating a caloric deficit of 10,500 calories per week.
Fasted cardio daily, with an emphasis on intervals, such as Sprint 8.
One cheat day per week, where anything goes. Beer, doughnuts, you name it.
Continuing 100K rehab row (when done, will re-evaluate).
Lots of low-level calorie burning, i.e. biking to work, etc.

100,000 Meter Rehab Row:

Day 01 5000 Meters in 24:00
Day 02 5000 Meters in 23:00
Day 03 5000 Meters in 20:20
Day 04 5000 Meters in 20:04
Day 05 3750 meters in 16:00 (Sprint 8)
Day 05 3550 meters in 16:00 (Sprint 8)
Day 06 3900 meters in 16:00 (Sprint 8)
Day 07 3600 meters in 16:00 (Sprint 8)
Day 08 3600 meters in 16:00 (Sprint 8)

Running Total: 38,400 Meters

1 comment:

Evelyn Rodas said...

Two of your best skills:reverse engineering for a specific goal and stellar compliance. I see this as a very good plan; well thought out and totally feasible. GO MAX!