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2Q program
VDOT: 36
E/L: 10:23-11:34
M: 9:41
T: 8:55
I: 2:02/400
VDOT: 37
E/L: 10:09-11:20/mi
M: 9:28/mi
T: 8:44/mi
I: 1:59/400m
VDOT: 38
E/L: 9:56-11:06/mi
M: 9:15/mi
T: 8:33/mi or 2:07/400m
I: 1:56/400m
R: 54/200m or 1:48/400m
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1/9 Start
Starting weight: 177.5 lbs
Starting body fat: 33.1%
I used this calculator to get my BMR = 2,100 calories to maintain my weight at 177.5lb.
To lose weight at 0.5 lb/week, my calorie deficit will be -250 calories/day (12% deficit), so I'll eat about 1,874 calories/day.
Protein: 116 lbs (lean body mass) * 1.4 = 160g protein (680 calories)
Fat: 0.4g * 170 lbs = ~70g fat (630 calories)
Carbs = (1,874 - 680 - 612) / 4g = 150g carbs (582 calories)
Other priorities in addition to cutting:
Sleep 8 hours/night
Lift 3x/week with Push app
Run 3x/week with Daniels' marathon plan
Prehab back and knees with Kneesovertoes
To-do's for this week:
Program all my all my lifts and runs into FinalSurge
Figure out my starting meal plan for the upcoming weeks
Apply to the United job (not recomp-related but just including here since I feel like this will turn into a goals journal over time)
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