Hi I’m Wynand
As I mentioned in my Day 1 Transformation Post, I have purchased a ticket for the Pro Physique transformation challenge since it is one of my goals for 2024.
Now, between keeping a serious eye on my diet and daily exercise…and feeling pains and muscle aches I long ago felt…it feels great to commit and compete in something real and tangible.
All in all, so far so good.
I feel energized.
I feel motivated.
And I have been super disciplined.
That said, I must be cautious about staying disciplined over the next 86 days left in the challenge.
And adaptable.
I have today decided on a new plan of attack. I have broken it up high level and will reevaluate after the end of each week if some tweaks are needed.
Have I publicly mentioned I want to win this competition?
Nope. And since I know SEO as part of my day job, I know it will be months (If ever) this post get any organic traction.
I digress.
So this is my high-level plan.
- I am aiming from a calory perspective to eat between 1500-1800 during the week and up it a bit over weekends. No alcohol, clean flexible eating. I had major success in weight loss with fasting, but don’t want to fast on my lifting days. That said I do want to include fasting until around 16:00 on two days a week.
- My fasting days before and after the weekend to reverse possible overeating during the weekends so strategically that might assist me.
- Also, I am following the pro physic’s suggestion on zone 2 cardio.
- I track my calories on MyFitness App.
- Work out between 4:30 and 5:30 each morning (weekdays will be later over the weekends)
- I will add more walking and steps, not mentioned below during the day just for some extra burn.
- Each weightlifting day will also have abdominal exercises.
- On Saturdays and Sundays, I will push hard with heavy weights and more sets since I have more time over the weekend – I am naming the weekend exercise “Murder Days”
- I might still change my mind on the lifting days split and rather might go for a more traditional “Push, pull, legs” regime. But let’s see. For now, this is it.
| Day | Exercise | Diet |
| Monday | Zone 2 Cardio 40-60min | Fasting day |
| Tuesday | 20 min Zone 2 Cardio Full Upper Body Lifting | Flexible Dieting 2-3 Meals + Snacks |
| Wednesday | 20 min Zone 2 Cardio Legs Lifting | Flexible Dieting 2-3 Meals + Snacks |
| Thursday | 20 min Zone 2 Cardio Full Upper Body Lifting | Flexible Dieting 2-3 Meals + Snacks |
| Friday | Mainly a full rest day with some light cardio and stretching | Fasting day |
| Saturday | 5 min HIT Murder Day: Full Upper Body Lifting | Flexible Dieting 2-3 Meals + Snacks |
| Sunday | 30 min Zone 2 Cardio Murder Day: Legs Lifting | Flexible Dieting 2-3 Meals + Snacks |
This will be from next week since I started this week differently with Saturday and Sunday supposedly being my rest days. That said, I am not overdoing it this week since I have not lifted weights for quite some time.
So this is my plan.
It might change again later.
Who knows.
Please note I am not a certified trainer, nutritionist or anything near a fitness expert. This is my plan and my plan alone. If it fails it’s on me. If it works, then it worked for me.