Summer workout and regimen

After two years in college I'm taking the Summer intercession off and dedicating it to losing the 6% body fat to reach my 18% body fat goal. A recent hydro-static body fat test resulted in 24 body fat%.

I created a personal diet and exercise regimen for the 10 weeks I will be out of school. I am confident at the end of the cycle I will make or exceed my goal.

This is an advanced training regimen, for which I am preparing with the 16 week MMA class at school. This consists of a 85 minute session, two sessions a week of high intensity mixed martial arts conditioning. I am also engaging on a mostly whole foods diet with a reasonable estimated calorie deficit.

As I was inspired by the workouts provided by Men's Health who based them on the workouts for Chris Hemsworth for the movie Thor and Andy Whitfield for the show Spartacus. Thus, I have called this regimen the Thor/Spartacus Hybrid

Thor/Spartacus Hybrid

June 18 – Aug 24 10 weeks

Monday:

10 minute run

10 minute kickboxing heavy bag

Upper body

Thor Circuit

Yoga 20 min

Tuesday:

 Rest

Wednesday:

Rope climb 10 min

10 minute kickboxing heavy bag

Lower Body

Spartacus Circuit

Yoga 20 min

Thursday:

Rest

Friday:

Cycle 10 minute random hill setting

10 minute kickboxing heavy bag

Abdominals

Thor Circuit

Yoga 20 min

Saturday, Sunday:

Rest/ Free days

Thor Circuit:

Complete all, rest 60 seconds, 3 sets

 Exercise 1: Overhead Medicine Ball Slam 8 reps

Exercise 2: Lateral Hop 8 reps 

Exercise 3: T Pushup 8 reps each side

Exercise 4: Mountain Climber 15 reps each leg

Spartacus Circuit:

 60 seconds each station, 15 seconds between stations, 2 minute rest, perform 2 sets

Exercise 1: Goblet Squat

Exercise 2: T-Pushup

Exercise 3: Dumbbell Split Jump

Exercise 4: Dumbbell Row

Exercise 5: Dumbbell Side Lunge And Touch

Exercise 6: Dumbbell Push Press

Upper Body Strength training:

5 reps, 5 sets

Exercise 1: Chest press

Exercise 2: Shoulder press

Exercise 3: Bent over rows

Exercise 4: Assisted pull-up

Exercise 5: Arm curls

Exercise 6: Pull overs

Lower Body Strength training:

5 reps, 5 sets

Exercise 1: Deadlift

Exercise 2: Leg press

Exercise 3: Calf raises

Exercise 4: Smith Machine squats

Exercise 5: Leg curls

Abdominal strength training:

25 reps, 3 sets

Exercise 1: Bosu sit ups

Exercise 2: Bicycles

Exercise 3: Plank 45 sec

Exercise 4: Oblique plank 45 sec

Exercise 5: Weighted hanging leg lifts

Exercise 6: Medicine ball crunch pass

Diet

On workout days, a sample diet with lean protein, complex carbs and adequate micro and macronutrients. I will be making substitutions of the dinner complex carb (brown rice, couscous, quinoa and similar) varying on the lunch sandwich (chicken, ham, peanut or almond butter, etc.) and exchanging the chicken with other lean meats. Also varying the dinner vegetables as available. Casein Protein powder at bedtime to elevate metabolism and maintain muscle during the overnight fast. 

Breakfast

Oatmeal, Cooked with Water 1 c. 166 kCal

Apple 1 item 95 kCal

Orange 1 item 62 kCal

Yogurt, Plain, Non Fat (13 grams protein per 8 ounces) 1 c. 137 kCal

Honey 2 T. 128 kCal

Lunch

body fortress super advanced whey protein 38 g 140 kCal

BUTTERBALL Lunchmeat, Extra Thin Sliced, Turkey Breast, Smoked 4 sl. 40 kCal

Bread, Whole Wheat, Prepared 2 sl. 256 kCal

Mayonnaise, Low Calorie 1 T. 37 kCal

Apple 1 item 95 kCal

Carrots 2 item 59 kCal

Salad, Lettuce with Tomatoes and Carrots, No Dressing 1.25 c. 15 kCal

Vinegar, Balsamic 2 t. 9 kCal

Oil, Olive 2 T. 239 kCal

Dinner

Pasta, Spaghetti, Whole Wheat, Cooked 1 c. 174 kCal

Salad, Lettuce with Tomatoes and Carrots, No Dressing 1.25 c. 15 kCal

Vinegar, Balsamic 2 t. 9 kCal

Oil, Olive 4 T. 477 kCal

Chicken, Breast, Meat Only, Boneless, Skinless, Roasted 8 oz. 374 kCal

California Blend Vegetables, carrots, broccoli, cauliflower 277 g 25 kCal

Snacks

GNC Casein Protein 42 g 160 kCal

Total: 2712 kCal

On rest days I will be replacing my meal with Power Juice and protein powder. the juice is completely balanced with proper micro and macro nutrients, and tastes great. If I feel hungry during the day I will eat some of the vegetables instead of juicing them, but usually I don't have a problem, and liquefying the micronutrients will allow for quicker absorption to speed the nutrients to the healing and growing cells.  Casein  powder before bed for the above benefits. 

Breakfast

Spinach, Chopped, Raw 1 c. 7 kCal

Lettuce, Romaine, Shredded 1 c. 8 kCal

Carrots 0.5 item 15 kCal

Radishes 2 item 1 kCal

Kale 0.5 c. 17 kCal

Lettuce, Red Leaf 1 c. 4 kCal

Apple 1 item 95 kCal

Orange 1 item 62 kCal

Banana 1 item 105 kCal

body fortress super advanced whey protein 38 g 140 kCal

Broccoli 0.5 c. 15 kCal

Juice, Cranberry, Low Calorie, with Saccharin 3 fl. oz. 17 kCal

Lunch

Spinach, Chopped, Raw 1 c. 7 kCal

Lettuce, Romaine, Shredded 1 c. 8 kCal

Carrots 0.5 item 15 kCal

Radishes 3 item 2 kCal

Kale 0.5 c. 17 kCal

Lettuce, Red Leaf 1 c. 4 kCal

Apple 1 item 95 kCal

Orange 1 item 62 kCal

Banana 1 item 105 kCal

Broccoli 0.5 c. 15 kCal

Juice, Cranberry, Low Calorie, with Saccharin 3 fl. oz. 17 kCal

body fortress super advanced whey protein 38 g 140 kCal

Dinner

Spinach, Chopped, Raw 1 c. 7 kCal

Lettuce, Romaine, Shredded 1 c. 8 kCal

Carrots 0.5 item 15 kCal

Radishes 3 item 2 kCal

Kale 0.5 c. 17 kCal

Lettuce, Red Leaf 1 c. 4 kCal

Apple 1 item 95 kCal

Orange 1 item 62 kCal

Banana 1 item 105 kCal

Broccoli 0.5 c. 15 kCal

Juice, Cranberry, Low Calorie, with Saccharin 3 fl. oz. 17 kCal

body fortress super advanced whey protein 38 g 140 kCal

Snacks

GNC Casein Protein 42 g 160 kCal

Total: 1620 kCal