I talk a lot on here about fitness goals and health goals, but goals…
Back in September 2017 when I began my current lean-bulking cycle, I sat down and started planning. I got my pen and paper, excel spreadsheets and set to work.
I started with my goals for the bulk, namely, the numbers I wanted to hit on the big 3 by the end of 2018. Particularly the deadlift (oh, how I love the deadlift). Then once these were written down with specific dates attached to them, I worked backwards from these timelines.
How much weight per month and per week would I realistically need to gain in order to hit these numbers? What numbers do I need to be hitting in the gym at the end of each month that will ensure I’m on track?
I wrote all of these down. So far so good.
I had the big-picture points nailed, but how the FUCK was I actually going to do this? What EXACTLY do I need to be doing every week? How much volume, how many sets, how often should I overload, how should my carb intake increase from week to week?
I had already slipped in to an inconsistent morning routine, my diet was simply one of convenience, and lack of preparation was a major issue. This lack of preparation led me to:
- Over-snacking during the day, screwing my blood sugar levels and energy.
- Going to bed too late, and not getting enough sleep.
- Gym sessions not being adequately spread out throughout the week to ensure sufficient recovery, mainly due to poor time management.
How will I know for definite that this won’t happen again?
Men Over 40
If you’re over 40 and reading this, you’re probably in a similar situation. You’ve had many frustrations in the past when trying to lose weight. You don’t really know what path to take. It’s now harder than ever to diet successfully, and it’s only going to get harder from here on.
There are many reasons as to why, some bological, some societal, some lifestyle.
Here are a few:
- You’re a busy guy and therefore are more time-restricted
- This requires extreme levels of prior planning and preparation, both in the gym and in the kitchen
- Your routine has a higher tendency to get screwed over by external obligations/responsibilities
- You are more catabolic and therefore have a smaller margin for error than when you were younger – this is shrinking by the year(!)
- You are essentially walking a nutritional tightrope – one slip and you’re done
- It’s easier for you to get sucked into external issues (work/kids/family) and lose track over your diet; turning into a diet of convenience, i.e. not a diet pre-planned and ready-made for success
Everyone Needs A Coach
Anyone, regardless of how elite they are, needs a coach if they’re serious about their goals. We all have a tendency to second-guess ourselves and our plans, especially if:
- You’re over-analytical (like me), but also;
- You always need a completely rational second-opinion.
Look at Roger Federer, Michael Phelps, Usain Bolt. What do they all have in common? Coaches.
When we’re caught up in the depths of a diet, our emotions are all over the place. We’re battling against our basic, primal instincts. When we’re in the depths of a brutal, high-volume training cycle and we’re beat up and exhausted, our emotions are all over the damn place.
It’s impossible to objectively look at your fitness plans under such circumstances. You need someone else to do that.
Beginners are even more in need of a coach. People who haven’t progressed in a long time are also in desperate need. Progression, as always is key, and sometimes we need a lift to smash through a plateau. Get the ball rolling again.
Act now whilst you still have some time on your side. You don’t want to regret it.