17 Weeks Out : Ronnie Coleman Classic {Let's get this party started}

Because I have at least one, okay, only one, friend who reads my workout blog, I will do my absolute best to maintain this for them. If others stumble across this blog, then you can use it for free workouts, cardio, and meal plans. 


Enjoy!


17 Weeks Out :


Macro Goals :  monday- 125g carbs, 35g fats, 140g protein

tue, wed, thur- 85carbs, 35g fat, 140g protein

friday- 150carb, 35g fat, 140g protein

sat & sun- 85g carb, 35g fat, 140g protein


Monday's Cardio Workout :
300 Calorie AM Walk (walked for one hour)
400 Calorie PM Treadmill Workout (sprints/run for one hour)

• 10 minute run 5.5 MPH @ Incline of 4%
• 2 minute walk at 3.5 MPH @ Incline of 4%
• 3 minute run at 5.5 MPH @ Incline of 6%
• 2 minutes walk at 3.5 MPH @ Incline of 6%
•  
• 1 minute sprint at 7.5 MPH @ Incline of 1%
• 30 Second of rest (jumped off to sides while treadmill was moving)
• Repeat Sprints Sections until failure (basically I did 20 rounds)

I am planning on doing my sprints and HIIT on Monday's.


Monday's Weight Workout :
Shoulder Press
Upright Rows
Frontal Raise
Lateral Raise
Bicep Curls
Hammer Curls
Wide Press
Behind Head Shoulder Press


I am making a few changes this prep cycle. Mainly, I have decided to hit cardio a bit earlier in my prep.  I typically wait until I am about 6 weeks out to do two-a-days, but I am curious how my body will react when I have more carbs in my system, more sleep, and less stress (17 weeks to correct any mistakes, ya know!).  I also know that my love for Almond Butter is really an obsession, and I am going to cut my fat by 5grams, leaving me at 35 grams each day, to see if that helps push my weight loss.