Goals for 2014 Season

January 2, 2014

My tentative schedule leading up to the Timberman 70.3:

  - March 30th 4 mile road race
  - May 4th half marathon
  - May 11th sprint triathlon
  - May 17th 5k road race
  - June 20th 2 mile road race
  - August 3rd 1 mile road race
  - August 17th half ironman

Weight:

Currently a thick, but pudgy 170.8.

I bulked up to 189 during the late summer and into mid October.  Since then I've dieted down to 170.8 as of January 2nd.  My goal is to loose 6 pounds per month through my work busy season of January through mid April, while maintaining the hard-earned strength gains.  I'd like to be in the mid to upper 140's by May 1st.  I have a muscular body composition, so I'll have to play it by ear as I get to the 7-8% body fat range.  I'm more concerned with trimming off excess body fat than achieving a specific weight.

Training:

I'm fairly limited in time during busy season, which limits me to one workout per day during the week.  With limited time I'm going to plan for two workouts per week for run, bike, and swim, along with three weights sessions.  For each leg of the race I'll perform one speed and one aerobic training session per week.  My first crack at the schedule is as follows:

Sun

Mon

Tue

Wed

Thu

Fri

Sat

AM

Long Bike

Swim

Speed Run

Squat

Power

Rest

Long run

Bike

PM

Pull

Masters

Push

Swim

Diet:

I'm tracking my calories and macro nutrients on myfitnesspal.com.  My progress since December 1st is as follows:

	Goal
	Weight	Start	Tue	Wed	Thu	Fri	Sat	Sun	Mon	Avg
2-Dec	n/a	177.4	177.1	176.7	176.4	176.0	175.7	175.3	175.0
Actuals			177.6	176.6	175.2	176.2	176.6	175.5	175.6	176.19
9-Dec	175.0		174.7	174.4	174.1	173.9	173.6	173.3	173.0
Actuals			174.6	174.4	173.0	174.4	174.0	175.2	173.6	174.17
16-Dec	173.0		172.7	172.4	172.1	171.9	171.6	171.3	171.0
Actuals			174.0	171.2	172.4	173.2	173.2	172.4	172.4	172.69
23-Dec	171.0		170.7	170.4	170.1	169.9	169.6	169.3	169.0
Actuals			172.4	172.2	172.0	171.8	171.7	171.6	171.0	171.81
30-Dec	169.0		168.7	168.4	168.1	167.9	167.6	167.3	167.0
Actuals			170.8	171.2	170.8

 As I continue my efforts in losing weight I'm going to try a few new things.  First, sticking to a split of 175 protein, 100 carbs, and 50 fat.  Second, I'm going to shift my carbs to fruits and vegetables, in the form of juices and smoothies.  Lastly, I'm going to do a three-day juice cleanse.

Training logs:

Each day I'll record 1) weight, 2) calories and macronutrient split, and 3) exercise and how it felt.