Pink Dumbbells MEGA Challenge Plan

Pink Dumbbells MEGA Challenge (Sep. 17, 2007 – Dec. 31, 2007)

GOALS
1. Complete 100% of my planned workouts.
2. Lose 8 lbs of fat by adhering to my nutrition 95% of the time (2 cheats per week).
3. Pay off all remaining credit card balances from the wedding.
4. Draw and post one new drawing each week here and in my blog.
5. Complete the Runner’s World Beginner 5k training plan in weeks 1-5 (See below) and run in the U Can Finish 2 or 5 miler at the U. of Central Florida on 10/21.

PLAN
Nutrition:
– 95% compliance
– 6 meals/day
– (Sun-Fri) 1400-1600 calories/day
– (Sat) 2000 calories/day
– One complete cheat meal on Saturdays only
– One other cheat ITEM (this would be a carb or protein portion not on the list of clean foods) permitted per week, to be used at any time. Total daily calories must still be under 1600 including cheat item.
– Macros between 50/30/20 and 40/30/30 c/p/f
– 5 servings of fruits or vegetables per day
– 1 gallon of water or green tea per day
– Supplements: Multivitamin, 1 calcium + D, and 6 fish oil caps daily. L-glutamine and BCAAs on lifting days only.

Workouts: (Google Calendar version of schedule)

== Weeks 1-5 (Body By O + Runner’s World 5k Plan ) ==
Mon: Back & Abs; Elliptical (30 min)
Tue: Legs; Run (10, 15, 20, 25, 30 min); Incline Walk (20, 15, 10, 5, 0 min)
Wed: HIIT Bike Sprints (30 min); Recumbent Bike (30 min)
Thu: Shoulders & Abs; Run (15, 20, 25, 30, 30 min); Incline Walk (15, 10, 5, 0, 0 min)
Fri: Chest & Arms; Elliptical (30 min)
Sat: Forza (60 min)
Sun: Outdoor Run (2, 2.5, 3.0, & 3.5 miles and 2-Mile race on 10/21)

== Weeks 6-11 (Body By O) ==
Mon: Back & Abs; HIIT Run (20 min); Incline Walk (10 min)
Tue: Legs; Elliptical (30 min)
Wed: HIIT Bike Sprints (30 min); Recumbent Bike (30 min)
Thu: Shoulders & Abs; Elliptical (30 min)
Fri: Chest & Arms; HIIT Run (20 min); Incline Walk (10 min)
Sat: Forza (60 min)
Sun: Rest

== Weeks 12-15 (Turbulence Training & Martial Arts) ==
Mon: Turbulence Training w/Intervals (45-60 min)
Tue: Martial Arts (60 min)
Wed: Turbulence Training w/Intervals (45-60 min)
Thu: Martial Arts (60 min)
Fri: Turbulence Training w/Intervals (45-60 min)
Sat: Martial Arts or DVD Workout (60 min)
Sun: Rest

Other:
– Attend sketch group every Thursday night 8-11 pm to draw and network with other artists.
– Attend all free figure drawing sessions offered by my company.
– Design and print ALL needed birthday cards myself for the rest of the year.
– Set up automatic payments for credit card bill(s).
– Set up automatic savings plan to build up emergency fund.
– Spend only the allotted “fun money” in my ING Direct checking account for both non-essentials (posh hair cut, games, books, etc.) for myself and gifts for friends and family. Do not charge anything except gasoline and other required auto maintenance on a regular credit card.

WEAK SPOTS
1. Going to bed too late. (I am setting a bed time of 11:30 pm Sun-Thur. I don’t have to be asleep, but I have to be IN the bed at that time with a very boring non-fiction or D&D book from DH’s collection.)

2. Mommy and Daddy Wang’s home cooked meals (Realistically, I won’t say no to parental feeding. I only eat there once a week, and the dinners are never that bad nutrition-wise. I will, however, keep my portions reasonable and NOT snack on extras like roasted peanuts, Asian beef jerky, dried squid, or anything else from the Shelf o’ Snackage.)

3. I don’t like to run, even though it is the most effective lower body fat-burning workout for my body type. (Going to combat my dislike by making the running both purposeful–training to increase my speed for the UCF 2-miler–and/or HIIT style ONLY.)

4. Evening snacking on carbs like popcorn, cereal, or other processed carbs. (Stay in the home office between 8 pm-11:30 pm and work on drawing, Linux, sewing, or graphics. Processed carbs are only permitted in Saturday’s cheat meal or as weekly cheat item during the rest of the week.)

5. Buying stuff I don’t need for myself just because it is a Good Deal. (Make a list of all presents I need to purchase this year and buy or make THOSE items first before spending on self. Always ask myself “Would I rather go on the PDB Cruise or have this Gazingus Pin thingie?” before buying.

6. Wasting time on TV/games instead of drawing or sewing. (Limit self to 4 hours of TV/week–recorded on DVR and viewed on Sunday. No channel surfing without purpose.)

7. Friend’s wedding weekend Oct. 27-29 (Eat reasonably but take a break from strict dieting. Pack TT 4-week bodyweight manual and a set of workout clothes for Sunday morning workout. Use the gym at my sister’s apartment complex.)

8. Halloween (1 serving of candy per day the entire week of Halloween as a replacement for a carb in meal 2. Must be planned ahead of time to maximize my appreciation of the treat!)

9. Thanksgiving/Xmas (Use BFL portion size guidelines when dining with family and friends. Bring nuts, MRP bars and shakes, and dried fruit as snack options. Pack TT BW manual and workout clothes and shoes.)

10. Losing Motivation in Weeks 3-4 (Make it mandatory to re-read and post this sign up post every Sunday by bed time. Must report on the progress I’ve made each week towards each of my goals.)

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