I play electric bass but not that often anymore. I've done a lot of computer programming and enjoy figuring out how just about anything mechanical or electrical works. My most recent project was to develop a web based scheduling application that allows us to allocate seats in our labs during high demand times or for high demand workshops.

Recently, I've found a renewed interest in fitness. A bunch of folks have asked, so below is an outline of my nutrition plan and my current workout regimen though both are prone to change depending on how things are progressing. I work out 5 to 6 days out of 7 and have gotten to where I enjoy it, though I still don't like running much.

  • Exercise
  • Nutrition
  Muscle Group Focus Cardio
Day 1 Chest, Deltoids, Core 10 minute HIIT
Day 2   20-40 minutes bike/elliptical
Day 3 Shoulders, Back, Abs 10 minute HIIT
Day 4 Legs 20 minute bike
Day 5 Arms, forearms, Abs 10 minute HIIT
Day 6   20-40 minutes bike/elliptical
Day 7 full rest  

HIIT stands for high intensity interval training and consists of mostly treadmill work with 1 minute at about 3 miles/hour and 1-2 minutes at 7-8 miles per hour alternating for the total time. Another option is

  Muscle Group Focus Cardio
Day 1 Chest, triceps 10 minute HIIT
Day 2   20 minutes bike/elliptical
Day 3 Shoulders, Back, biceps 10 minute HIIT
Day 4 Legs 10 minute bike
Day 5 Chest, Triceps 10 minute HIIT
Day 6 Shoulders, back biceps 10 minutes bike/elliptical
Day 7 full rest  

splitting the total volume across more days per group. There are lots of other combinations.

Each muscle group has a range of movements (barbell flat bench, incline flyes, deadlifts, etc.) done in either 5 set pyramids as sets of 15/12/10/8/5 (also inverted 5/8/10/12/15) or 10x10 rep volume sets. I sometimes superset these. I add in pullups, ropes, medicine ball, pushups, heavy bag and other stuff.

The baseline notion is that using your total support caloric intake for a day, you have to either a) move calories into muscle production and away from storage potential (to maintain) or b) restrict calories while maintaining muscle production/maintenance (to reduce fat).

For me, 2500 calories per day is about maintenance or maybe a little over as a mesomorph with a tendancy to store in preparation for impending ice ages. Using that as a starting point, I either optimize for muscle production/maintenance, or restrict to 16-1800 calories to lose fat. Restricting also will cause muscle and other lean mass reduction so to keep that at a minimum it's necessary to push your metabolism in the direction of fat burning (lipolysis) and away from fat storage.

There's a lot of information about this out there. Jim Stoppani has a lot of good and comprehensive programs, as does Lyle MacDonald. With total caloric intake fixed, you then assign protein, fat and carbohydrate amounts with protein as 4 calories per gram, fat as 9 calories per gram and carbohydrates as 4 calories per gram. My goal is to consume about 1-1.25g of protein per pound of body mass per day, so with these conversion units, I would try to consume

Total Intake Protein Fat Carbohydrates
1600 calories per day

600 cal or 150 g

405 cal or 45 g 600 cal or 150 g
2500 calrories per day 640 cal or 160 g 495 cal or 55 g 1360 cal or 340 g


The restriction occurs mostly with carbohydrate intake. Fat intake may seem high, but it is critical to consume the right kinds of fatty acids in the right amounts otherwise your body will shift into a fat storage mode.


As they say, your mileage may vary. My goal at the beginning was to lose weight and I did that, getting back to what I feel is a healthy mass after losing a bit over 40 lbs and down to a body fat percentage around 15%. My goal now is fat loss while regaining strength, and I'd like to get down under 10% body fat. The sledding is much tougher now.



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