New Goals for 2011

50K is over, now what?

Now that the race is over, I'm looking for to recovery and some new goals that are not distance-based. Here's what I have in mind:

Overall: Lean out and gain definition

Strength Goals:

1. Squat @ Bodyweight x 1.5 (~250#)

2. Overhead Press @ BW x 1 (165#)

3. Bench Press @ BW x 1 (165#)

4. Deadlift @ BW x 1.75 (~290#)

5. Push-ups @ 1x50

6. Chin-ups @ 1x12

7. Pull-ups @ 1x10

Diet Goals:

1. No grains

2. Very limited dairy

3. Very limited to no sugar/sweeteners

4. No artifical sweeteners

5. No coffee/caffeine after 12pm

6. Intermittent fasting from 8pm-11:00am (15h IF, eating window 11am-8pm @ 9h) on non-strength training days/rest days

7. Fasted training on strength days (no food after lunch=fast from 11:30am-7pm @ 7.5h) w/ post-WOD @ heavy protein (ex. 2x whey shake or jerky)

8. Reduce alcohol intake, early in evening not before bed