8 Week Mini-Challenge Plans

I turn 30 on January 18, 2005.

This gives me about 8 weeks including my week “off” between BFL Challenge 2 (Aug. 30-Nov. 21, 2004) and my next cycle to reach my new goals.

I will be changing the frequency of my journal posts a bit, too. I wanted to have a full 84 days journaled to help out anyone just starting with BFL by showing my experience with it from day to day, but now that I’ve got that project completed, I’m going to cut down to once or twice a week updates on my progress so I’ll have more times to devote to other projects–learning PHP, working on some new art, and renovating my Magyss Studios and Illuminators’ Guild websites. Both are in need of some major TLC at the moment. 🙂 My blog will revert to a more normal journal/commentary/projects page instead of a “What Maggie ate and did at the gym today” page. I think there is only so much one can say about a set nutrition and workout plan once everything becomes routine and about a dozen healthy meal staples are chosen.

I’ll be sure to post any tasty new recipes I try each week, though!

My new program is more of a hybrid of Leanness Lifestyle, Burn the Fat, Feed the Muscle, and Max-OT anyhow, so the “BFL Journal” moniker no longer fits it in any case.

Here is my current status as of 11/20/04:

  • Age: 29
  • Height: 5’6″
  • Weight: 129 lbs
  • Body Fat: 17% (Subcutaneous fat still a little too thick for my taste)
  • Clothing sizes: S/M tops, size 3/4 Misses pants, size 5/6 Juniors pants, size 2-4 skirts depending on manufacturer

Where I’d like to be by my birthday on 1/18/05:

  • Age: 30
  • Weight: 120-125 lbs
  • Body Fat: 12%
  • Clothing sizes: Who cares, as long as I’m lean and ripped!

Week 1 (Interim rest period), 11/22-11/28/04

  • Daily moderate, steady-state cardio M-Sat, 50-60 minutes
  • Daily tai chi, yoga, or pilates M-Sat, 30-60 minutes
  • No weight lifting
  • No HIIT runs
  • 1250-1400 low calorie zig zag days on M/T/Th/F/Su
  • 1700-2000 high calorie zig zag days on W/Sa
  • 40/40/20 nutrient ratios
  • Supplements: multivitamin, calcium 500 + D, and flax oil

Weeks 2-8 (11/29/04-1/18/05)

(Continued cutting phase–until I reach 12% body fat or ~120-122 lbs)

  • 50-60 minutes of cardio per day M-Sat
  • T/Th/Sa 20 minute HIIT runs (counted as part of the above cardio requirement)
  • Max-OT strength training program and split instead of BFL pyramids
  • Tai chi on T/Th
  • 1250-1400 low calorie zig zag days on M/T/Th/F/Su
  • 1600-1800 high calorie zig zag days on W/Sa
  • 40/40/20 nutrient ratios
  • Supplements: multivitamin, calcium 500 + D, GNC Creastack and flax oil

(Maintenance/muscle gain phase–if I reach 12% body fat before 1/18)

  • T/Th/Sa 20 minute HIIT runs (Back to BFL’s core 60 minutes of cardio/week)
  • Max-OT strength training program and split instead of BFL pyramids
  • Tai chi on T/Th
  • 1700-2000 maintenance calorie level every day.
  • 35/45/20 nutrient ratios
  • Supplements: multivitamin, calcium 500 + D, GNC Creastack and flax oil

6 thoughts on “8 Week Mini-Challenge Plans

  1. Thanks! I’m going to give it my best shot. It shouldn’t be too tough now that I’ve decided to ditch the carb tapering.

    Maggie

  2. Maggie,
    Terrific set of goals! You are a true inspiration! No doubt you will surpass them. I am curious, what is Max-OT?

    ~Stacey 🙂

  3. 30!!! Wow. I’ll be 30 in April. Scared? I am. You’ve done so well, it must be the best birthday present you could ever wish for! I’m stuck in limbo trying to restructure my workouts and my focus. I’ve still got a few days left of the free LL trial, though I haven’t used it much. I guess I really need to sit down and make some real plans. Though it is nice to have a piece of chocolate each day, or a glss of wine if I want it.

  4. If I’d worked as hard as you have to compete in an actual figure competition, Mandi, I’d be chilling for at least a month! LOL.

    I’m not too scared about turning 30, precisely because I’ve been whipping myself into shape for the past 6 months! I think I’d be more depressed about the big three-oh if I were still unhappy with my appearance and level of fitness like I was earlier this year.

    Now, however, instead of turning 30 with 20 extra pounds of flab on my booty, I’m going to hit the milestone in the best shape of my life (and improving more and more every week).

    I’m not going to mind it at all. 🙂

    Maggie

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