K program training!

I apologize for the delay in posting anything in so long, but I promise this long and extensive post will make up for it. I have been following what I have called the “K program” to help me lose more fat weight, become stronger (gain muscle mass) and become faster. Weighing now 175 lbs, here are recent pictures:

Before I explain what the K program has entailed, I will explain a little something about body types. Using comic book characters, I’m going to illustrate the 3 types of body types out there:

-       The Flash: Very lean and fast body type, not a great deal of strength but great speed and endurance. Nutrition usually involves less protein than the other types and workouts involve high repetition low weight sets.

-       The Juggernaut: Larger-body type, the strongest of the three types, but with not as much endurance. Nutrition involves the most protein and workouts involve more high weight and low repetition sets.

-       The Batman: (that’s what I’m going for) It’s in between the two; it is significantly stronger than the flash and with greater speed and agility than the Juggernaut. Nutrition involves a “moderate” amount of protein and either a combination of high rep and high weight sets, or “medium” sets.

The key points to making progress are adjusting nutrition, working all muscle groups but varying the focus group day to day. I do a 6-day workout week and my daily routine consists of breakfast (high in protein - scrambled egg whites, bowl of oatmeal, glass of skim milk), followed by my cardio workout, then a more balanced lunch with still higher protein, but some carbs too, and ideally reduced fat foods. 30 minutes after lunch (enough time for food to process, but early enough to supply energy for the workout), I do my weights workout. At the end of my weights workout, I drink a whey protein shake. To finish off the day, I eat a vegetable-heavy dinner, and if I have a late-night craving, I try to stick to low-calorie, low fat foods. Vegetables and some low-sugar fruits are a great late snack (i.e. I love celery for this!). A very important fact to remember is to drink A LOT of water throughout the day, especially during cardio and the weights workout.

Here is a detailed day-to-day account of what my workouts entail:

1.    Monday

a.     Cardio = 40 min elliptical, constant high heart rate (goal = at least 155)

b.     Weights = Arms + Chest (High Reps) + Ab Ripper X (from P90X)

2.    Tuesday

a.     Cardio = 20 min HIIT (High Intensity Interval Training) workout on treadmill or elliptical

b.     Weights = Back + Shoulders – High Weight

3.    Wednesday

a.     Cardio = 40 min elliptical, constant high heart rate (goal = at least 155)

b.     Weights = Legs (High Rep) + Lower Back (High Rep) + Abs (High Weight)

4.    Thursday

a.     Cardio = 20 min HIIT (High Intensity Interval Training) workout on treadmill or elliptical

b.     Weights = Arms + Chest (High Weight)

5.    Friday

a.     Cardio = 45 min elliptical, constant high heart rate (goal = at least 155)

b.     Weights = Back + Shoulders (High Reps)

6.    Saturday

a.     Cardio = 60 min intense elliptical/treadmill/outdoor run

b.     Weights = Legs (High Weight) + Ab Ripper X (from P90X)

That’s all for this post. Feel free to ask questions or make comments if you’d like.