Training Program - 28/7/08 - 19/10/08

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I was checking out Fifi's blog, and thought...what a great idea...a training journal. So I'm going to document my training program and my nutrition plans. My first program went pretty damn good...a near perfect 12 weeks!

Weights/Resistance...

I've posted my excel spreadsheets on what my training program looked like over the first 12 weeks.

This post is in progress as I work out how to put these images on. The spreadsheets are the originals of what I planned without changes to my schedule along the way. I think it'll be easier to make a notation of the changes, rather than go back and re-do the spreadsheets (too much work!).

Changes to Schedule...

1. Week 4...18/8-24/8...changed my rest day around to Friday

2. Week 7...8/9-14/9.....changed my rest day around to Thursday

3. Week 12...13/10-19/10...had 2 rest days...Thursday & Sunday

After going back through, I just realised that I only had one week where I had 2 rest days, and maintained a 6 day training week the first 11 weeks. Quite chuffed!

*N.B. Powerwalks consisted mainly of 'Treadclimber', which is like walking on sand. If I couldn't get onto the machine, then I mixed it up with combinations of 'Treadclimber', bike, and cross-trainer for 60 minutes.

Nutrition Program

Basically, my nutrition program is similar to other IBO members. It's just changed to accommodate different body types, fat loss/goals and workload. Mine consisted of 5 portion-sized meals a day, spaced 3 hours apart. Protein consumed at every meal, and for me, no carbs after meal 3. I had 2 x Free Choice Meals. One in Week 6 (wedding), and one in week 12 (INBA titles), which was my last week.

Ciao for now...Kerry :)

* Stay tuned for my next 12 week program schedule (at least the first 6 weeks anyway)...