May Makeover Challenge Plans

For the May Makeover Challenge over at Pink Dumbbells, I am going back to basics with my program.

As of this week, I am doing the program outlined by LL Cool J’s Platinum Workout book (LLCJ) with a week of Red Carpet Ready (RCR) workouts while I’m away from my home and gym on a trip to see my sister. This will get me through the “Bronze” phase of the LLCJ program.

Week 1
M/W/F: LLCJ Full body machine circuit (1 circuit x 15 reps each; 30 sec. rest between exercises) + 15 minute incline walk or HIIT

Week 2 (Trip to California)
M/W/F: RCR Action Hero Babe workouts with Valslides, resistance tubing, and bodyweight

T/Th/Sa: 20 min. HIIT Run or 20 min. Gold’s Gym Cardio Workout cardio boxing with the Wii

Week 3 (3 x 12 rep straight sets w/ 1 min rest between sets)
M/Th: Upper Body + 15 min cardio @ 60% MHR)
T/F: Lower Body + 15 min cardio @ 60% MHR)

Week 4 (3 x 8 rep straight sets w/ 1 min rest between sets)
Mon: Upper Body + 20 min cardio @ 55% MHR
Tue: Lower Body + 15 min cardio @ 60% MHR)
Thu: Upper Body + 20 min cardio @ 60% MHR
Fri: Lower Body + 15 min cardio @ 65% MHR)

I am going to keep calories close to maintenance this month at 1800-2000 calories per day. I’ve been off program with exercise for so long now that I’m confident that just adding the extra calorie burn back in while eating at the same level will cause me to drop fat and build some muscle back up without resorting to calorie restriction. The meals in the LLCJ book are calibrated for males, however, so I’m going to look at the New Rules of Lifting for Women and Muscle and Fitness Hers 12 Week Makeover meal plans for my recipes.

– 1800-2000 calories/day
– Macronutrient ratios: 40-50% carb / 30-40% protein / 20-30% fat
– 5 meals per day on non-lifting/rest days, 6 meals (due to added PWO shake) on lifting days
– 16 cups water per day
– Supplements: multivitamin, calcium + D, 6 fish oil caps, l-glutamine, creatine/l-glutamine pre-workout

There are almost too many things I want to fix up around me, but I’m going to keep this realistic and choose my living room and patio as my makeover victims for this month.

The patio houses my weight bench and Powerblock weight set as well as some extra pairs of free weights, a small round outdoor dining table, lots of resin chairs, two wicker novelty chairs, and DH’s grill. It has no discernible style at all, and now that it’s getting warm again, I find it too stifling to work out in there.

Our living room has decent couches, but it’s a mess at the moment with one of the sofas commandeered as Yarn Central for my crafting hobby. We have a very tall wall in there thanks to the vaulted ceiling, so there is a lot of vertical space to fill up. Neither of us loves what we have going on up there now, and I really want to put up the set of four Chinese scrolls my sister brought back for us from Australia last year.