OPERATION BEAST

 

Below is my schedule for the upcoming few months.  I will be getting leaner through strict diet and vigorous and consistent cardio activities.  I will also get stronger on the main lifts by strength training 3 x a week.  I will train Mixed Martial Arts a few times a week to further my skill and improve my conditioning while simultaneously burning calories to lead to fat loss.  I will do different activities such as swimming, rock climbing, mountain biking, back packing, and more to keep it interesting and burn additional calories.  I have to focus on eating clean all the time! 

Monday – STRENGTH: Squat, Bench, 2-3 assistance and Rock Climbing/Swimming in afternoon 
Tuesday – MMA in morning and trail running in afternoon then backpacking or mtn biking

Wednesday – STRENGTH: Deadlift, Overhead Press, 2-3 assistance and Rock Climbing/Swimming in afternoon

Thursday – MMA in morning and mountain sprints in afternoon then backpacking or mtn biking

Friday – STRENGTH: Squat, Bench, 2-3 assistance and Rock Climbing/Swimming then backpacking

Saturday –MMA or heavy bag then backpacking or mtn biking and trail running

Sunday – MMA or heavy bag and mtn biking (optional)

Assistance choices:

Weighted pull-ups, Front Squat, TGU, weighted dips, weighted pistol squats, clean & jerk, arms

Conditioning choices: (conditioning 2x a week on either Tues/Thurs/Fri/Sat/Sun)

Kettlebell: swings, snatches, SDHP, Clean & Jerk, squats, thrusters

Ring: dips, push-ups, pull-ups, rows

Nutrition

• ·        Write down all food ingested
• -·        No beer, only moderate liquor consumption 1x a week
•        1x a week of 24 hr fast

• ·        Fast until 2 pm each day

• ·        Paleo: no dairy, no grain, just meat, veggies, a little fruit, little nuts and seeds    

• ·        Focus on grilled chicken breast and veggies
•       only water, unsweetened tea, coffee, and almond milk to drink

Goals (by Thanksgiving Day)

Bodyweight: currently 207-210 lbs with a goal of 190-192 lbs [- 17 lbs]

Bench: currently a max of 295 lbs with a goal of 315 lbs [+ 20 lbs]

Squat: currently a max of 325 lbs with a goal of 355 lbs [+ 40 lbs]

Weighted Chin-Ups: currently a max of 90 lbs added to BW with a goal of 115 lbs [+ 25 lbs]

Overhead Press: goal of 195 lbs

Deadlift: goal of 455 lbs