I thought it would be fun to start a "summer prep" thread to discuss what people are doing to get in shape for summer. Let's discuss the following:
1. Your training and nutrition plan
2. Goals (could be low/single-digit BF, adding mass "smartly", training for a race/Tough Mudder, etc)
3. Challenges to reach your goals
I know people take before/after pics for the VD; maybe we could start a little contest to see who makes the biggest improvement. It would be cool for people to post updates throughout their program or until they've reached their goals (between now and June 1st (about 9 weeks).
I'm totally in summer prep now (even though I had to shovel today-but it was for room to jump rope). My main goal is to get the BF% as low as possible. I've got an alumni event at the end of April, so that's my immediate goal. Here's my plan, both for my event and into summer.
Training Plan: Chad Waterbury's Body of Fire. I used it last summer to drop about 15 lbs. It's 4 days a week 2 weight sessions- slightly higher reps, shorter rest, with a couple of metabolic circuits mixed in, and 2 sprint sessions again with bodyweight circuits as well. Gradual progressive overload with everything, add a rep here, an interval there, and 5 sec less rest there.
Diet: The included BOF diet for the first 4 weeks. It's basically Chris's 100 Gram Carb Diet. Starch and fruit at breakfast, fruit at lunch, and carbs post-workout. (I'll be using Surge after the gym, and whey and raisins after the sprinting).
After 4 weeks I'm going to try out some carb-cycling, which I've never done, but I picked up a guide and put together a plan. It's basically days of low carb (nothing outside veggies) and medium GI carbs (fruit, legumes etc) and then high GI days (sweet potato, potato, oats etc). This is still in the planning theoretical stage so I'm not sure how my days will distribute throughout the week.
Other: I'll be doing a Pulse-Fast or BCAA fast (depending on what I have available at the time) once a week. I may up this to twice a week leading up to my even. I'll also be doing ice-baths which according to the 4 Hour Body help accelerate fat loss. I'll do one a week and add one every few weeks. I did these for a few weeks on my last "diet" they seemed to help but hard to isolate. Either way, 20 min of reading that helps me sleep.
My main challenge will be my somewhat unpredictable work schedule so I'll be making sure to have several meals prepped and frozen so I can grab and go on a moments notice. That and going out for dinner with friends. I'll just suck it up and have water and a steak salad. Screw cheat meals. My cheats will be an extra sweet potato post workout every now and then.
I like the idea of making this a central discussion/update log. I'll post some pics next week, and again before my event and probably some in between.
But for now my stats are 5'10 and about 205 on my gym scale (the only one I have access to) BF% probably around 20, but not sure, never measured.
As soon as I run the Tough Mudder on April 9th, I'll be on Thib's HPM program for basically the next 3 years. I want to get strong and powerful as hell, and I want to look the part. I'll still have two weekly pulse fasts in order to keep fat gain away and maybe even speed up the mass gaining processes, if I'm understanding it the results of pulse fasting correctly.
I have been preparing for summer since January! haha Anyway I started at 19% and right now I am at 12% body fat I want to get down to 8% that is the goal and it is a lofty one for me.
Diet right now is some what carb cycling plan. I have my Surge Recovery on the days I lift then other days it is all veggies and meats. My calories are any where from 1800-2200 per day. I am also going to give fasting a try one day a week. I am not sure I will be able to go an entire day without eating but it is worth a shot!
Training: As of last night I just started DeFranco's Built Like A BadAss program. I am going to give it a try to see what it can do for me. The program is 3 days a week but on the other days I will do sprints or body weight exercises. I have been eating properly for the 10 weeks and had only one slip up. I am ready for summer to start! Good luck to everyone with their summer goals!
@nate - sounds like you have a solid plan. I've read about the ice bath theory but I'm too much of a pussy to try it...maybe it's time to buck up and give it a shot.
@weevo - good luck at the Tough Mudder. I would love to give it a shot but I have issues with the swimming/underwater tunnels. Wouldn't dare enter the event and skip an obstacle. I hope you're planning to post something about your experience.
As far as my plan goes (since I started this thread), I'm still working on it with my brother (will post an update soon). We're just about to finish Cressey's Show and Go (Phase 4, Week 1). If anyone wants to improve athletic performance and increase strength, Cressey's a genius.
I'm about done my second week in Body of Fire. I've really tried to up the weights this time around. I'm a bit leaner around the face and low-back. Let's hope it keeps up. I switched to my carb-cycling plan this week. I'll give it a few weeks and see how it works out.
Finally decided on a plan. After Show and Go (2 weeks left), we'll be doing Nate Green's Villain workout (2 weeks), followed by Romaniello's Final Phase Fat Loss program. For nutrition, we'll be keeping carbs around 100 during the villain workout and following Roman's plan throughout his program.
How's everybody doing? I wish I had some pics, but don't have a camera and haven't been home to get some taken. I've been steadily dropping 2-4 lbs a week for the past 4 weeks, I'm looking forward to switching up exercises and stuff for the next phase of my plan. I like the carb cycling. It's a bit of planning but results seem good, plus I love my sweet potato and butternut squash :)
Been trying to get ready for summer since 1st of jan this year! down around 20lbs so far and stalled for the last 5 weeks or so but starting another v-diet in about 7 days from now for a another good push.
Lucky for me here in Egypt summer lasts till around october so i got a long way to go :) hoping to drop around 20-25lbs on the 2nd V-Diet of the yeat which will put me around 205-210 and 15lbs away from my target!
I agree wholeheartedly with Cressey's Show-and-Go. I had some decent strength gains for sure, but mostly I loved the athletic part of it. I can feel myself just plain moving better after it. And it gives you some great mobility work to carry into other programs. Now I'm specifically working on strength with 5-3-1 as a basic program to stick with throughout the summer, when I tend to get mobility work in just being active ...
Thought I'd pop in with an update. We completed Nate Green's Villain workout and he's a bastard! The swinging DB lunges and his leg matrix were terrible...in a good way...and we're glad it's over.
As far as FPFL, we had to change plans because of a scheduling conflict and decided to rock Wendler's 5/3/1. We've been wanting to give it a shot for a while now and the 4-week phases seemed to work best for our schedules. Just started week two and love the simplicity...especially after doing Cressey's Show and Go. I haven't done straight sets forever and it's a nice change of pace. We're doing North of Vag and adding in hill sprints and some of Cressey's mobility stuff.
We've also been doing Waterbury's PLP challenge and today is day 58. If anyone is looking to up their game this summer (strength and body comp), give the PLP challenge a shot.
I hope everyone else's plans are going well. Would love to hear how things are going.
Man, there's a lot of Nate's here (I am one too)...name win...
I hired Shelby Starnes to plan my 12 week diet...I really think it is overkill and like swatting a fly with a nuclear missile, but that's only if you are considering it from a strictly "12 week diet" standpoint. The intangibles are definitely worth it--I am learning a ton about different dietary approaches, especially carb/fat manipulation and effects on cardio. Its also nice to just be on auto pilot and do everything he tells me without having to think too much about it.
So far, after 5 weeks, I am down 13.2 pounds, and have lost 3.5" in my waist around naval and 1.5" around my waist at the hips. Biceps and Quads are down just slightly, but that is probably due to the low carbs (haven't had a high carb day in over a week). Pretty happy with the progress.
In two weeks, I'll be finishing up my latest cylce of 5-3-1 and am switching over to try out Thib's 6 Week's to Superhero program to finish up the final weeks of the diet--I think that will be better for fat loss and will preserve strenth.
Not hungry at all ont he diet, which is awesome. I actually sometiems have trouble getting in all my meals int he day, which isn't a bad problem at all to have on a diet.
If you have the extra money, I'd definitely recommend retaining his services.