Another key component to achieving my goal is controlling what I eat:
Eliminate: ice cream, chocolate candies, cake, french fries, pizza - full stop!
Reduce: bread, dairy, alcohol
Increase: Fresh vegetables, seafood and lean meat, water
I know from experience that my wife is not going to help out much. She is a total carb addict and stocks our house with all kinds of processed carbs. I'm going to have to make my own little grocery store trip once a week to get the things I need and cook up batches that I can take to work as lunch.
The general plan is fruit/nuts for breakfast, salad or leftovers for lunch and lean meat/veggies for dinner.
Saturday, January 10, 2009
Exercise plan
I enjoy mixing up a variety of exersizes in concentrated 30 minute sessions, so here is my plan:
Mon: stretch, lower body weights (squats, deadlifts)
Tue: stretch, elliptical
Wed: stretch, pick from: step climbing, jump rope, heavy bag, calisthenics
Thu: stretch, elliptical or 1 hour walk, depending on weather outside
Fri: stretch, upper body weight (bench press, flys, curls)
Sat: mountain bike, hike, walk, maybe run 1 mile at the track or sprints once my weight is down
I want to increase the weight I lift by 2.5 pounds per week, max 8 reps starting from a fairly low point, and building up to where I can bench 200lbs 8x by year end
I also want to run an 8 minute mile
Mon: stretch, lower body weights (squats, deadlifts)
Tue: stretch, elliptical
Wed: stretch, pick from: step climbing, jump rope, heavy bag, calisthenics
Thu: stretch, elliptical or 1 hour walk, depending on weather outside
Fri: stretch, upper body weight (bench press, flys, curls)
Sat: mountain bike, hike, walk, maybe run 1 mile at the track or sprints once my weight is down
I want to increase the weight I lift by 2.5 pounds per week, max 8 reps starting from a fairly low point, and building up to where I can bench 200lbs 8x by year end
I also want to run an 8 minute mile
Week1 Day1 - Goal: Under 200 by year end
Here I go again, looking to get back in shape in stay there.
I fasted last night to get in a fat burning mode and weighed in this morning at 255, which is better than I expected given my total lack of exercise and out of control eating the past two months
I just worked out for 30 minutes on the elliptical and added a twist for the last five minutes where I continually "punched" at the air in time with my steps. For the last minute or so, I did this while twisting my midsection. Both actions created a nice little burn, especially in my shoulders.
My target weight numbers are:
Jan - 248
Feb - 238
Mar - 233
Apr - 228
May - 223
June -220
Sep - 210
Dec - 199 !!!!
I fasted last night to get in a fat burning mode and weighed in this morning at 255, which is better than I expected given my total lack of exercise and out of control eating the past two months
I just worked out for 30 minutes on the elliptical and added a twist for the last five minutes where I continually "punched" at the air in time with my steps. For the last minute or so, I did this while twisting my midsection. Both actions created a nice little burn, especially in my shoulders.
My target weight numbers are:
Jan - 248
Feb - 238
Mar - 233
Apr - 228
May - 223
June -220
Sep - 210
Dec - 199 !!!!
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