An ongoing, personal experiment the past year or more, I blend several expert’s recommendations to get strong and burn fat while minimizing trips to gym and minimize time in gym:
- Mark Sisson’s Primal Blueprint Fitness
- Rippetoe’s Starting Strength powerlifting
- Body by Science by McGuff and Little
- my upper body physical therapy regimen to avoid further injury and to heal my arm and shoulder injuries.
- The Art and Science of Low Carbohydrate Performance by Phinney and Volek
workout A: squat, deadlift, cable pull down, cable row, bicep dumbbell curl
workout B: squat, rotator cuff lateral rotation, shoulder front raise, Arnold press, tricep extensions, bench press, Tabata Squat
go to gym three times a week : M W F
Alternate : A-B-A first week then B-A-B the following week
summary:
- Everyday is a Squat day !
- Deadlifts are every other workout
- Deads and squats are heavy, linear progression; weight and warmup per SS book / iPhone app
- 48 – 72 hour rest for Squats; longer rest periods for Deads
- everything but squats and deads are considered accessory / physical therapy movements, low weight, high rep, SuperSlow / BBS — ok to skip if time short or do on a day off
- in place of sprinting or cardio I will do Tabata Squats everyother workout (8 – 16 minutes per week)
- OFF days : move slowly — 3 or 4 walks per day…at work the goal will be 25 flights of stairs during several 5 minute breaks
- fast 8 to 24 hours prior to workout, but take ~20gram protein / 5-10 gram branched chain amino acids right before workout
- 2 or 3 cups coffee prior to workout; 16 ounce water
- 2 – 12 hour post workout : goal ~150 gram protein; small window of time to ‘cheat’ with a few extra carbs over normal 20-40 gram daily goal: sweet potato fries, berries, honey in whipped cream, dark chocolate, almonds, macadamias, brazil nuts
- Slo-Mag magnesium replacement tablets 2 or 3 times per day every day
- Add salt to Big Fat Salad each day; eat salty things due to sodium losses during exercise
