I am a typical fat powerlifter. I have been since I started powerlifting. I have been very comfortable in my skin for a long time. But, recently I have been getting fatter and fatter. I thought it was funny at first. Then as I got busier with my career, I got fatter and fatter. Neglecting both my diet and training. And family for that matter.
I have got to the point where it is easier for me to bench 585 than it is for me to put my socks on. I have had bad knees since I was in high school playing high level rugby and throwing javelin. Being 5'8 and walking around at 265 lbs. has wreaked even more havoc on them. My left knee has so much swelling some days that it's hard to even bend it.
Something had to give. I didn't want it to be my knees, so it had to be my attitude towards diet and training.
Inspired by Vincent Dizenzo's "Operation be less fat" among getting in shape to attract my wife again, I came up with this objective: Lose a plate. Simple enough terms. I need to lose some weight and make it something is can visualize. 45 lbs. is my goal and I’m giving myself just over a year to do it. Jack O'Rourke challenged me to a raw meet in the 220 lbs. weight category. Jack is a hard gainer and often force feeds himself to the point, and sometimes past the point of vomiting. We combined our goals, his to get up to 220 and me to get down to 220, and set a deadline of the RPS meet in Canada in 2016 to do so.
I have to make some big life changes (obviously) for this goal to get accomplished. These are some of the things I will be doing on a daily basis to help:
- 30 pushups a day. Doesn't sound like much, but adding them up it is 210 push up s a week and a lot more volume for my upper body which is severely lacking. Two birds stoned at once.
- 30 minutes of walking the dog/15 minutes of dragging the sled (which I need to get back from Jay Nera)
- Drink 3 liters of water. That doesn't sound like much too some people. I on the other hand can go weeks without drinking actual water.
- Eating healthy. I will get to the point of actually being on a planned out meal plan. Until then, I need to develop the habit of not eating out and bringing my lunch to work. Preparing the meals the night before and being ready for what the day has in store for me.
- Training consistency. None of this will be worth it if I don't get off my ass and get into the gym on a regular basis. I will have very early mornings and very late nights to make this happen. I need to get to the gym. I will be adapting Cory Gregory's squat every day program for my needs. I have the rough template here:
Day 1: Squat to a single; Bench to a heavy single; 2 sets of 10 GHR; 10 chin ups
Day 2: Front Squat to triple; Military for a triple; 2 sets of 10 GHR; 10 chin ups
Day 3: SSB squat for a single; Close grip incline for a single; 2 sets of 10 GHR; 10 chin ups
Day 4: Cambered bar squat for a triple; chambered bar bench for a triple; 2 sets of 10 GHR; 10 chin ups
Day 5: Zercher squat for a single; Zydrunas press for a single; 2 sets of 10 GHR; 10 chin ups
Day 6: Box squat for a triple; decline bench for a triple; 2 sets of 10 GHR; 10 chin ups
Day 7: Extra cardio, meditation, Dad and Odin time.
Day 8: Squat for a triple; Bench for a triple; 2 sets of 10 GHR; 10 chin ups
Day 9: Front squat for a single; military for a single; 2 sets of 10 GHR; 10 chin ups
Day 10: SSB squat for a triple; Close grip incline for a triple; 2 sets of 10 GHR; 10 chin ups
Day 11: cambered bar squat for a single; cambered bar bench for a single; 2 sets of 10 GHR; 10 chin ups
Day 12: Zercher squat for a triple; Zydrunas press for a triple; 2 sets of 10 GHR; 10 chin ups
Day 13: Box squat for a single; decline bench for a single; 2 sets of 10 GHR; 10 chin ups
Day 14: Extra cardio, meditation, Dad and Odin
I suck at GHR's and Chin ups. I am putting these numbers down but plan to increase them when certain criteria are met. For the GHR, when I can do the two sets with no stress on my body, I will increase the reps and/or the sets. For the Chin ups, when I can do 10 in a row, without coming off the bar for 5 days in a row, I will up the reps to 15.
I also have no idea if this plan will work, or break me. I will have to pay close attention to how my body feels as I do not want to miss a rep.
I'm putting this out here for 3 reasons. One, is to keep myself accountable. Everyone knows now that I am fat and need to lose weight. Everyone now knows that I am trying to lose weight. I need something to look at when I'm feeling tempted to go out and eat, or get a chocolate bar from he gas station. Two, is to let anyone else out there that needs to lose weight that they are not alone. Other people struggle with weight too. Three, is I have a young son. I want to play with Odin as he grows up. I want to teach him stuff about sports, life, money, girls (That won't take long) and what it's going to take to be a man.
Thank you for reading. Your feedback, encouragement, chirping is all welcome. I have grown a thick skin over the years and can take anything you can throw at me! Except compliments. Those always fuck with me.