Wednesday, 2 Nov 2005
I’m using the month of November to maintain my current weight and to reset my metabolism to a nice, happy 1800 calories per day. I don’t plan to go into full bulking mode, but the workout sets I’ve planned and the calorie level I’ve specified are geared more towards muscle gain than fat loss.
Program: BFFM/SGX Nutrition, self-designed training program
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Goals:
1. Maintain my weight between 130-136 lbs.
2. Do not miss any scheduled morning workouts unless I am injured or too ill to exercise or have a scheduled appointment. Workouts missed due to appointments will be made up later the same day.
3. Log all meals and workouts in my PDA and in my blog.
4. Take photos and measurements at the start and end of the challenge.
5. Keep fat gain to a minimum.
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Stumbling Blocks:
1. I don’t wake up in time to work out in the morning.
2. I snack when playing computer games.
3. I lose track of meals and miss workouts on weekends when I am away from home.
4. I get on the computer immediately after waking up instead of getting busy with my workout!
5. I don’t have time to cook on the weekends anymore since I spend most of my time away from my own kitchen.
6. I overcommit to mini-challenges, tracking tools, etc.
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Solutions:
1. Get to bed by 11:30 pm every weeknight and wake up at 7 am.
2. All meals taken at home must be properly set out and eaten at the breakfast bar. Do not eat in the living room, at the computer desk, or at the drafting table.
3. Prepare and pack all meals needed for the entire weekend and take P90X, Powerstrike and Yourself Fitness with me to my boyfriend’s house. Always have a spare set of gym clothes and shoes in my car.
4. Remove my laptop from the bed, and bar it from returning until I have reached my goal.
5. Cook on Monday and Wednesday nights.
6. Skip the extras this time around and just focus on my core plan.
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Workout Plan:
- All primary workouts will begin by 7:30 AM in the morning on weekdays, and by 9:30 AM on weekends.
Interim Week (10/31-11/6/05)
M- Yourself Fitness (60 minutes)
T- Yourself Fitness (30 minutes), HIIT on bicycle or treadmill (20 minutes)
W- Yourself Fitness (60 minutes)
Th- Yourself Fitness (30 minutes), HIIT on bicycle or treadmill (20 minutes)
F- Yourself Fitness (60 minutes)
Sa- LISS running or DVD/YF cardio workout (45 minutes)
Su- Rest
Regular Weeks (11/7-11/30/05) Fasted morning cardio 6 days a week, 3-day rotating training split four days per week
Cardio
M-Sa : (7:30am/45-60 min) Choose from Kenpo X, Plyo X, YF Cardio, LISS, or HIIT/LISS combo
Sample Week 1 Training Schedule
M- (12pm/40 min) Back, Bi, Abs
T- (12pm/40 min) Legs, Glutes
W- *Cardio only*
Th- (12pm/40 min) Chest, Shoulders, Tri
F- (12pm/40 min) Restart split
Sa- *Cardio only*
Su- Rest
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Nutrition Plan:
- Eat 5-6 small meals a day at an average of 1600-1720 calories per day (per BFFM formula).
- Meals 1-4 will be in the BFL/LL 40/40/20 carb/pro/fat range except for the post-workout shake (meal 3) on lifting days.
- Meals 5-6 will follow Swolegenix ratios.
- Two splurge meals may be taken per week to zigzag my calories, but the total for the days may not exceed 2050 calories.
- Absolutely NO commercially-produced popcorn, cake, candy, pie, brownies, cookies, boxed/processed cereal, frozen desserts, doughnuts or chips during this challenge except where noted below.
- I may have healthy homemade versions of the above if they fit my stated ratios and calories.
- No raisins or nuts not in a recipe.
- Drink 16 cups of water per day.
- Take one multivitamin and calcium supplement each day.
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Additional Notes:
- I am allowed to have items on the forbidden foods list on just two occasions: My sister’s birthday on the 21st, and once during the Thanksgiving weekend. :biggrin:
- During Thanksgiving vacation in Alabama 11/23-11/27 I will watch my portion sizes, but may not be able to adhere 100% to my nutrition plan. Workouts will be P90X using resistance bands and outdoor running for cardio if weather permits.
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Tracking/Accountability:
- Take measurements and photos on November 3 and November 30.
- Track all meals and workouts in my PDA using Diet and Exercise Assistant and my own custom training module for HanDbase. DietPower and Leanness Lifestyle are optional.
- Read my challenge plan every week on Monday morning.
- Check in at PDB at least every other day.
There have certainly been days when I’ve gone higher than planned, but for the most part, I have been lackadaisically cutting since the end of my P90X experiment (where I was maintaining) in early summer.