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2009 Goals

Saturday, January 17, 2009

Goals for first half of 2009:
90% compliance to nutrition plan. Currently at or about 90%.
Learn how to eat at maintenance level for at least 16 wks. (1400/1600 initially, will readjust if needed) Now, I've mostly got the deficit thing down, but every time I let go a little, it's a slippery slope into overeating and gaining weight.
Min 30% protein (or 125g protein), max 40% carbs, eating mostly whole, clean foods, alcohol on weekends only or true special occasions (i.e., vacation or a Wednesday…j/k). Now, doing pretty well with the whole macro thing, would like to keep it that way.
After the 16 weeks, reevaluate whether to go back to fat loss, maintain, or *gasp* bulk.
Complete Maximum Strength Program by Eric Cressey (16 wks, starting Jan 5)
Increase Max. Lifts by 10-15%:
Exercise
Current
10%
15%

Broad Jump
82.5"
90.75
94.875

Box Squat
145#
159.5
166.75

Bench Press
105#
115.5
120.75

Deadlift
190#
209
218.5

Chinup
137#
150.7 (28#)
158 (35#)


* For the deadlift, I'd REALLY like to do 225, just because, but I don't know if that's do-able or not.
Education: Would like to read at least one more book or resource on nutrition, and either re-read one of the lifting books I've just gotten choose a new program, or find a new book and program to do after Maximum Strength is done.
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