Project 2019: Designing the Middle Age Man — Roadmap and Action Plan

I’m breaking the project down into 4 key phases, with each having significant, but different challenges.


Phase 1:  New Habits  (6 weeks)

November 26th to January 6th

Output goals:

  • Get below 220 lbs/100 kg
  • Endurance Fitness (CTL) above 30
  • Great sleep: consistent > 7.5 hours and high quality
  • Daily High Mojo: Self rated at least 3 out of 5
  • Measurable decrease in blood pressure

Input Goals:

  • Improve my overall daily habits. Get >=35 points on training days and >=30 points on rest days.  See separate posts for dashboard and details
  • Build endurance training sessions to 5 days a week
  • Build to 2-3 whole body strength sessions per week
  • Consistently execute a basic meal plan with high nutritional quality and create a moderate calorie deficit 6 days per week
  • Create a basic daily schedule

Phase 2:  The Lean Body Transformation (16 weeks)

January 7th to April 28th

Details to come in December…

Phase 3:  Olympic Triathlon Prep (12 weeks)

April 29th to July 21st

Details to come in April…

Phase 4:  Marathon Prep (14 weeks)

July 22nd to October 27th

Details to come in July…

Next: Tracking Progress
Previous: Creating The Strategy