Saturday, December 1, 2007

42 Week Plan - Part 1

Ok...I've been talking about it...you've been waiting for it...you have been checking back to see it...and here it is:

Currently, I am at 125lbs and around 18% BF (I know, I know - not good). That means that at 125 I have 22.5lbs fat. Ultimately, I want to get to 16% BF during my off season so I don't have so far to go. When I read about the pros, they all stay around 14-16% off season. And I need to add a lot of lean muscle - 8lbs min/10lbs max to be exact. Disclaimer: I know this is UBER aggressive. Gonna take a lot of hard work but I will do it. So plan is: reduce fat and add muscle.

Specific Goals:

1. Get to 16% off season body fat (I need to lose about 3lbs fat)

2. Gain 8-10lbs of muscle (in 42 weeks = .20-.40 lbs a week) - off season weight should be around 131-133.

3. Going to trade between gaining/conditioning cycles: 4 weeks conditioning (starting Monday)/12 weeks mass building/4 weeks conditioning/12 weeks MASS/10 weeks diet down. I will be comfortable with a shorter diet down if I am at 16% bf and I can actually start dieting at 12 weeks out even if 2 of those weeks are still in mass building. The last 10 weeks will be exclusively conditioning while I diet down.

4. Diet for conditioning weeks will be 1500-1800; 3 days low carb, 1 day high carb (refuel and shock metabolism); 1 cheat day; diet for mass building will be approx 1800-2000 calories w/ carb cycling 1 day low/2 days med/2 days high – repeat – additional protein/additional fat. Then 12 week diet is low calories 1200-1500 w/3 low car/1 high carb.

Part 2 of the plan will be to detail out my workouts....I am going to use my Outlook calendar to actually map it out. While I know 42 weeks is a LOOOOOOOOOOOONG time, I need to transform my frame. Change my body. Slap a pound on each shoulder, a pound on each arm, a pound and a half on each leg/glute and the rest on my back. I will do this.

Week 1 of 4 week conditioning starts Monday. Woo hoo!

Can you tell I am feeling better???? OH YEAH! :)
Jess

4 comments:

Anonymous said...

Jessica,
You are doing great with the BF %!!

18 is nothing to sneeze at!!! I'll trade you if you want.

Great plan. I am excited to view some current pics with monthly updates! Should I have a poll on my site???

C.

Jessica said...

C -
Thanks chica!
Definitely monthly updates...pictures...I don't know.
J

Power Authority said...

Excellent! I am ready to see the executino now. No skipping, short workouts if time is a crunch!!! Partners in crime-

Anne said...

damn. thats a lot of muscle to gain! You got it!