Training and Self Assessment

It's time to cycle into a new training program. Life is getting totally hectic around here, so I'm going with a minimalist approach. Here is my last plan.

Work Out
My primary goal was to increase my clean&jerk to 200-lbs and stay consistent with my High Intensity Interval Training (HIIT). Well, the 200-lbs clean&jerk is definitely a long-term goal. Throughout my last routine, I didn't test my one-rep max so I don't know if I'm any closer to that goal. As far as HIIT, I did a wonderful job of being highly consistent. Yeah for me. Overall routine design was sound, but I really need to get away from full-body 5X5 planning.
Grade: A

Nutrition
My primary goal was to religiously use my fitday log, cut down on dairy, and give up fast food. I kicked nutritional ass the last two months.
Grade: A

Sleep
Sleep has been so-so lately. Life is getting too full for my tastes and sleep is suffering a bit.
Grade: B

New Plan
Keeping in mind my long-term 200-lbs Clean&Jerk goal and the looming Professional Engineer's Exam, I'm need a routine that keeps me fit with minimal time requirement. I'm going with this Ian King routine, which is perfect as it requires two-days a week at the gym and King does an excellent job of designing routines. As a bonus, he uses a lot of exercises that I rarely incorporate when I construct my own routines.

I almost decided to scrap the nutrition goals until I'm done with the P.E. Exam. Planning and preparing all my meals is kinda time consuming… time that could be spent studying. But, then I realized that nutrition fundamentally impacts mental activities, so I shouldn't be scrapping my diet when it may actually help me in the long run. My main goal is to stay away from that convenient fast-food and stick to a meal template. Last I checked, I was 165.1-lbs at 10% bodyfat. I’m expecting maintain this body composition until after the P.E. Exam.

Meal template
5:30AM: 1-cup cottage cheese, 0.5-cup fruit
8:30AM: 1-can tuna and two slices of bread (yeah, tuna sandwich) 1-cup vegetables
11:30AM: 5-oz chicken breast, 0.5-cup rice, 0.5-black beans
2:30PM: 1.5-serv whey protein, 1.5-tbs flaxseed oil
5:30PM: 5-oz pot roast, 1.5-cup spinach salad, 0.5-tbs olive oil
7:30PM: 5-oz salmon filet, 1-cup vegetables
10:30PM: 1.5-serv whey protein, 1.5-tbs flaxseed oil
(Stats: 2,550-kcal, 104-grams fat, 129-grams carbohydrates, 273-grams protein)
(On workout days, Tue/Fri, I'll add a post workout yogurt shake.)

Once again, I'm going to try to work on sleep. I'm gunning for 8-hours a night, minimum. Sleep usually is the first thing to suffer when life starts to get overwhelming, so for the next four-weeks I'm going to plan on hitting the ol' bed at 9:00PM and waking up at 5:00AM.

In a month or so I shall look back and see how this all pans out.
...and so it was written, shenry at 2/18/2004 01:29:00 PM.
...and so it was appended with .