Week 1
M/01/04/20 T/01/05/20 W/01/06/20 T/01/07/20 F/01/08/20 S/01/09/20 S/01/10/20
Taekwondo Chon-Ji Ladder + Review Review + Jump Kicks x test x x x
Snatch x x x x x x x
Clean & Jerk x x x x x x x
Squat x x x test x x x
Deadlift x x x test x x x
Press x x x test x x x
Bench x x x x x x x
Pull-up x x x x test x x
Push-up x x x x test x x
Ab Curl x x x x test x x
Run x 150 yd shore run x x x x x
Swim x x x x x x x

Nightly TKD: 20 minutes of testing curriculum + 20 minutes of technique + 20 minutes of stretching

  • 09/08/20: hardening + 22.5 lbs carry to TKD @ 15:00 + 115 snatch pull
  • 09/09/20: (1 pull-up + 1 ring dip + hardening * 10) / 30 min * 20 + 25 lbs carry to TKD @ 15:00
  • 09/10/20: hardening + 27.5 lbs, carry to TKD @ 15:00 + squat × 5 × 185 lbs. + TKD @ 19:00
  • 09/11/20: pull-up/ring dip × 22 + hardening + 30 lbs. carry to TKD @ 15:00 + snatch × 8 × 100 lbs. + TKD @ 18:30
  • 09/14/20: pull-up/ring dip × 24 + hardening + TKD @ 18:30
  • 09/15/20: 27.5 lbs carry to TKD @ 15:00 + TKD @ 18:30
  • 09/16/20: pull-up × 26 + ring dip × 9 + hardening + 115 lbs snatch + 135 lbs snatch pull + 135 lbs clean & push press + 35 lbs carry to TKD @ 15:00 + TKD @ 18:30 + 97g pro
  • 09/17/20: hardening + 40 lbs carry to TKD @ 15:00 + TKD @ 18:30
  • 09/18/20: pull-up × 28 + hardening + 225 lbs squat + TKD @ 15:00
  • 09/22/20: TKD @ 15:00 + squat × 1 × 5 × 225 lbs
  • 09/25/20: pull-up × 30 + hardening + 55 lbs. carry to TKD @ 15:00
  • 09/26/20: ring dip × 10 + hardening + TKD + deadlift 5RM
  • 09/29/20: pull-up × 32 + hardening + squat 245 + zercher carry × 3
  • 10/03/20: 500 yds ascent to TKD × 1 hr + 300 yds swim
  • 10/04/20: yoga × 1 hr + TKD × 1 hr
  • 10/05/20: 1.25 mi run + press 5RM + yoga planks × 3 × F + TKD × 1 hr + stretching
  • 10/06/20: 15 min CHI swim + squat 5RM + pull-up × 34 + push-up × 5 × 10 + yoga planks × 3 × F + class × 1 hr + practice + stretching

    • Oct. Stats
    Week 1 2 3 4
    Day M T W T F S S M T W T F S S M T W T F S S M T W T F S S
    Snatch x 65 x x x x x x x x x x x x x x x x x x x x x x x x x x
    Clean & Jerk x 65 x x x x x x x x x x x x x x x x x x x x x x x x x x
    Squat x x x 5RM x ??? x x x x x x x x x x x x x x x x x x x x x x
    Deadlift x x x 5RM x ??? x x x x x x x x x x x x x x x x x x x x x x
    Press x x x 5RM x x x x x x x x x x x x x x x x x x x x x x x x
    Bench x x x x x 5RM x x x x x x x x x x x x x x x x x x x x x x
    Patterns x 15 min x x x x x x x x x x x x x x x x x x x x x x x x x x
    Defense x 15 min x x x x x x x x x x x x x x x x x x x x x x x x x x
    Technique x 15 min x x x x x x x x x x x x x x x x x x x x x x x x x x
    Lunge Kick x 5 x x x x x x x x x x x x x x x x x x x x x x x x x x
    Pull-up x 36 7⋅5+1 x x x x x x x x x x x x x x x x x x x x x x x x x
    Push-up x 35 5⋅10 x x x x x x x x x x x x x x x x x x x x x x x x x
    Ab Curl x 45 5⋅10 x x x x x x x x x x x x x x x x x x x x x x x x x
    Run x x x x 4×400 x x 1.5 x 5 min x 4×400 x x x x x x x x x x x x x x x x
    Swim x 0.2/CHI?/INT? 0.2/CHI?/INT? x x x x x x x x x x x x x x x x x x x x x x x x x
    Flexibility x T/S/B T/S/B x x x x x x x x x x x x x x x x x x x x x x x x x

    Nutrition

    On 3/2/2020, at 14:27, I weigh, roughly, 255 lbs at 20% bodyfat; approximately, my lean mass weighs 200 lbs. To build lean mass while minimizing fat gain, I will begin with 200 lbs * 16 C / lbs = 3200 C. To get 55% of daily calories from carbohydrates, I need about 440 grams of carbs per day. Starting with 0.75 grams of protein per pound of lean weight, I estimate I will need 150 grams of protein, daily. Thus, the remainder of my calories will come from 90 grams of fats. I reason that by eating only what will grow my lean mass, I will reduce bodyfat at the same time. Let's see what happens.

    On 9/9/2020, I weigh 250 lbs. at 33% bodyfat, according to a new scale my wife bought which has four sensor plates to measure body composition and send it to a phone app for analysis. So, let's go with that until I gather more data for comparison. I was thinking that I should simplify my diet to meat, vegetables, grains, fruit. This will make calculations easier. I will establish my carbs first as they carry trace amounts of protein and fats in the case of some fruits, and I will initiate calculations with fruits, vegetables, and supplementary fiber if necessary. Next, I will establish my protein requirements for the day, as they will add some fats. Finally, I will finish the calculations by adding fats, if necessary, in the form of nuts and seeds.

    Reasoning: to reduce bodyfat from 33% to 25%, I will calculate my requirements upon my lean mass as that is what I want to improve. My lean mass is about 168 lbs. Using the bodybuilding standard of 16 * total mass * 1 C / lbs. for lean mass gain, I estimate a daily caloric requirement of 2700 C. 60% of my daily calories from carbohydrates is about 1600 C or 400 g. At 0.75 grams of protein per pound, I estimate I will need 130 grams of protein, daily. That leaves about 600 C for fats; I will need about 70 g of fat per day. Additionally, I should drink at least 80 oz of water.

    1. 1 serving of nuts and seeds
    2. 2 servings of fruit
    3. 2 servings of vegetables
    4. white rice and oats
    5. supplementary fiber
    6. meat, poultry, fish
    7. supplementary fat
    8. supplementary vitamins and minerals
    9. supplementary protein
    10. meal replacement shakes
    11. water
    12. sleep

    Nutrient totals will be displayed here