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my

   Fitness!


   

 

-- Spring of 2004

This page exists to give me a convenient way of keeping track of my own fitness program. I am using a program developed by Anthony Ellis for skinny guys, based on EAS's Body for Life. But, since my metabolism has slowed down since 2000, I am modifying this to include some intense cardo to help me get rid of some initial fat. Here are the highlights:

  • 2 weeks for intense cardio phase and basic strength training
  • 12 weeks for workout phase: 10 for mass gain, 2 for fat loss
  • 6 meals per day, one every three hours
  • 3 anarobic workouts per week: Mon, Wed, Fri
  • 3 aerobic workouts per week in the morning, before breakfast: Tue, Thurs, Sat
  • Uses creatine, vanadyl sulfate, and L-glutamine as natural supplements to normal food
  • ~100 oz. of water per day
  • 1 gram of protein for each lb of body weight
  • Significant calorie intake

The last time I did this program, it was based on having a very high metabolism, and gaining weight was immensely difficult. Since then, I have permanently changed my body and instead of being a scrawny 133 lbs wet, I am steady at 155 lbs. So, to help keep from getting fat on the program, I will be doing more cardio in the 12 week workout phase than before (which was nearly cardio-free). I am tracking my progress so that I can see how well his methods work for me.

I expect to have exceptional results. My last program showed me that I can in fact change my body with focused and intense effort. My last year in school and my first year at work took a toll on my body, so I intend to get myself back to a nice physic.

My goal is to gain 20 lbs of muscle
and lose 5 lbs of fat
in 14 weeks.

Start weight: 155 lbs
target weight: 170 lbs


-- ryan                 

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