David is a 30 something :-)) year old every day guy with an athletic background (soccer and triathlons) and
a history of low back pain. Three years ago had low back surgery for disc
herniation, did rehabilitation after and was working out on and off to
strengthen his back muscles and whole body. Being limited by low back and leg
pain he put on some weight in the last 3 years. He is up for a 3 month 3 times
a week workout challenge to drop the extra weight.
David is 5’11” ( 180 cm ) tall
and 219 lb ( 99.5 kg ), his BMI is 30.5 ( considered Obese in American
standards ) and has 25% Body Fat. His goal is to drop his body fat under 20%,
lose some fat and build lean muscle and adopt a healthy lifestyle for the rest
of his life.
Before picture :-))
He is committed to a 3 months 3 times a week workout program
and nutritional coaching to get healthier, move better and feel better.
He is limited in movement by the
back surgery, a tight hamstring, low back and leg pain, that he still has after
the surgery.
His workouts needs to be adapted
to his limitations, the time and space and equipment that we have available for
this project. We are training in an apartment with limited space and
equipments, using only free weights, kettle bells and tubes.
His workouts are a combination of
flexibility, balance, core and full body exercises.
For warm up we do foam rolling
and dynamic stretching to prepare the muscles and start the blood flow in the muscle.
Foam roll the calfs, hamstrings,
IT Bands, quads and piriformis( glutes )
Side lying torso rotation 12/ side
Back lying leg lift 12/side
Sg leg hip bend 6/side
After the worm up we do 2 sets of
12-15 exercise
Glute bridge on heels 2X12
Plank 90-120 sec hold
Full body circuit
Sg arm swing 3X12/side
Modified deep squats 3X12
Ball chest press 3X12
Bent over row on balance board
3X12
Stationary lunges on balance
board 3X12/side
Biceps curl and press one leg
elevated 3X12
Sitting lat pull down 3X12
We finish every session with
stretching the calfs, hamstrings, glutes, hip flexors, spine and back.
I gave him a very simple meal
plan as a guide, based on Michael Pollan advise, “ Eat Food”. Basic rule is to
cut out all processed sugar, hydrogenated oil, bad carbs and processed/fast
food.
The meals consist of fruits and
vegetables, lean protein, whole grains and healthy fats and a vegan protein
powder after the workouts.
David’s Meal Plan
Day 1: Monday 01/ 07 /2013
Breakfast: 1 plain yogurt with berries
Snack: 1/2 cup raw, unsalted walnuts
Lunch: 1 slice chicken breast cooked in coconut oil
2
cup steamed vegetables( Broccoli)
1
med sweet potato
Snack: 1 cup raw baby carrots
Dinner: Vega shake
Fresh salad
Day 2: Tuesday 01/ 08 /2013
Breakfast: 1 avocado with mustard
2 Ezekiel wrap
Snack: fruits
Lunch: salmon cooked in coconut oil
2
cup steamed spinach
1/2
cup wild rice
Snack: : 1/2 cup raw, unsalted almonds
Dinner: bean salad
Day 3: Wednesday
01/ 09 /2013
Breakfast: 1 cup cooked millet with cinnamon
1tbls almond butter
Snack: fruits
Lunch: chicken
breast with big salad
Snack: : 1/2 cup raw, unsalted nuts
Dinner: Vega shake
Hummus
with carrots and celery
Day 4: Thursday
01/ 10/ 2013
Breakfast: egg whites with spinach
Snack: plain yoghurt
Lunch: Sardinia with beans and arugula
Snack: : fruits
Dinner: lentil soup with veggies
Day 5: Friday
01/ 11/ 2013
Breakfast: buckwheat with egg whites
Snack: fruits
Lunch: chicken with steamed veggies
sweet
potato
Snack: : 1/2 raw, unsalted nuts ( pumpkin, sunflower seeds)
Dinner: Vega shake
Quinoa salad
Day 6: Saturday
01/ 12/ 2013
Breakfast: millet with cinnamon and coconut butter
Snack: fruits
Lunch: pork chop with veggies
Snack: : raw carrots
Dinner: meat ball
soup with veggies
Day 7: Sunday
01/ 13 /2013
Breakfast: egg whites with spinach
Snack: nuts
Lunch: bean salad with greens
Snack: : fruits
Dinner: roasted vegetables
Lots of water every day -:)))
Stay tuned for next weeks workout!!!
No comments:
Post a Comment