As I was watching the Oscar nominated movie “The kids are Alright” I started to stumble upon random websites since it seems like I need to be doing at least a couple things at a time when I’m home alone. I found a couple websites that had to do with living a happy and healthy lifestyle. I have been working on those two for a few years and it takes some work if you don’t have a strong base. I feel that now I have built that base and that I don’t have to overanalyze what I eat, how much I work out or whether or not I’m doing what I’m supposed to be doing to be who I want to be. The problem is that, even with all of those changes and improvements that I've made to my lifestyle in the last few years I am still not the person I want to be. I am going to take this time to make a couple adjustments to my training program and my diet to truly achieve the results I want. There is nothing I can say to justify the lack of visual results. I feel great and I am getting stronger but I am not losing inches nor weight and that is not a part of my plan. So here it goes. Starting tomorrow I am going to make 3 fundamental changes to my daily routine and I will revise by the end of March.
- Sleep 8 hours during the week. Sleep more on the weekends (no work) if needed. This means that I can not deprive myself of sleep during the week. I need to at least sleep 8 hours. Some days I sleep as few as 4 hours and some days I overcompensate by sleeping 12. This is inconsistent and doesn’t allow my metabolism to work efficiently.
- Drink 2 liters of water every day. Seems like a no brainer but even when I train at the gym for more than one hour I don’t see myself drinking nearly enough water.
- Eat 3 meals a day with at least two small snacks in between meals and/or after working out on workouts that are longer than 90 minutes (anything less doesn’t require any additional nutrition – calories should be consistent and enough with the other 5 meals of the day). Also no eating after work since I am going to go to bed within one hour of getting home, there is not enough time to digest anything ingested after midnight.
To accomplish my plan I am going to set my alarm for 8 hours after I fall asleep. I am using an app called white noise lite. I have to eat breakfast within an hour of waking up. I am going to try to work out at a time closer to my wake up time rather than in the afternoon before work. I need to drink at least 500 mL of water with each meal and at least 250 mL of water with each snack (total 2 lts a day) anything over that is a plus. On the days that I start work at or after 3pm I am going to eat breakfast and Lunch before work or at least breakfast and a snack then lunch by 5, snack by 7 or 8 pm and dinner (soup) by 10 pm. After work I will give myself about one hour to unwind and I should be in bed no later than 1:15pm and hopefully I’ll be falling asleep around 1:30am. That gives me a wake up time of 9:30-10am; breakfast by 11am; work out by 11:30am; relax from 1pm to 3pm (watch movies, read, play with the dogs, eat a light meal or a snack) then work.
On the days that I work the mid shift I will REST but still needs to drink 2 L of water, and consume 5 meals a day. Sleeping time can be the same.
I think this is a good strategy. I am also going to take Abdominal cuts regularly and I will write something about that in a couple months after I have evaluated whether or not they work for me.
My goals: to run a 8 min mile (flat) by the end of the spring. I want to be able to lift myself up by September and I want to lose at least 5 lbs per month with a total weight loss of 25lbs in the next 5 months.
It’s 1:40am… past my bed time.
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