I spent the weekend generating ideas for our blog, ideas that are truly meant to help you with motivation to start getting fit today.
So, it was a busy summer and I wasn’t perfect with my health and fitness. When we make mistakes and fall off the path to our goals, don’t continue down that path – make the change as soon as you realize it! Don’t buy larger pants or shirts, wear them until you lose a few pounds, they will fit better.
I will take you through my 4 weeks of nutrition and fitness program that will get me back to where I belong, on the right path again. I started yesterday.
Lunch I had a huge salad with very little ranch dressing, a splash of red wine vinegar and lots of fresh veggies. My main dish was 3oz steak mignon, steamed greens, boiled cabbage, and a half of a sweet potato.
Supper was a delicious plank grilled salmon, small roasted new potato and a serving of green beens.
Not paying too much attention to calories, but trying to keep them below 400 per meal for my first week. Why not 300? Well, for my body, I find it best to start with a higher amount of calories for the first week and gradually drop down each week thereafter until I am back to my goal weight, or 4 weeks – which ever comes first. If after the first phase doesn’t get you to your goal weight, reset, and start again. By keeping your body’s calories changing, you keep your body’s metabolic furnace burning hot.
A few light work outs last week and a very hot concert Saturday, so I rested all day Sunday. Today, I begin my goal of 6 lbs in 4 weeks. I will make a comment on this page every day for you to follow just how easy it is to make a change in you!
Wish me luck and I hope you benefit as well!
Goal – lose 6 lbs of fat in 4 weeks without fancy risky supplements, and without extreme exercising methods. Methods and nutrition that is available to common every day people in the comfort of your own home without expensive gym memberships.
Thursday of WEEK 3
Feel great with the rest from yesterday. Even though I did have 2 workouts, they were rather light.
Breakfast:
Shake 150 Oats 150
-300 cals
Morning workout:
2 mile run! URGH! It was tough though I admit. 17 minutes of no fun for sure.
-300 cals
Lunch 12pm:
smart choice micro meal, steak ‘n brocholi
-160 cals
Lunch 3pm:
shrimp pasta with large salad
-300 cals
Workout:
back strength training with three 5 min rounds on the punching bag
-330 cals
Post workout meal:
protein with water
-135 cals
Supper:
two adult 55 calorie beverages
-110
grilled marinated chicken breast 150, green beans 35, salad 65
-250 cals
9pm meal:
protein bar 200 and some oats chips 50
-250 cals
My math:
Total Exercise + My Basic Metabolic Rate: 630 + 1740 = 2370
Total Intake: 1505
Total Caloric Deficit: -865 (-750 goal)
Friday of WEEK 3
Legs finally feel good for some sprints today!! I over did it last sprint day and didn’t stretch enough afterwords.
I will have to look back so I can be sure to do less sprints today. I would like to do these twice per week to replace my mile runs on those days.
My hands are sore from boxing, bruised and cut. So, going to lay off the bag today. Instead, I will shadow box with 5 lb weights in each hand.
AGAIN, LISTEN TO YOUR BODY!
Breakfast:
Shake 150 Oats 150
-300 cals
Lunch 12pm:
light turkey sandwich with mustard and 1/2 cheese 175 cals, apple 75 cals
-250 cals
Lunch 3pm:
grilled chicken breast, 120 cals, green beens 20
-140 cals
Workout:
5 40 yard windsprints and a 4 mile bike ride
- 430 cals
Post workout meal:
protein with water
-135 cals
Supper:
beef and broccoli 400 cals, 2 lite adult beverages 110 cals
510 cals
9pm meal:
protein with water
-135 cals
My math:
Total Exercise + My Basic Metabolic Rate: 430 + 1740 = 2170
Total Intake: 1470
Total Caloric Deficit: -700 (-750 goal)
With the big weekend behind us, I am proud to admit that I did well on calories all weekend long. I even ran some wind sprints on Monday. All and all, I took it easy
Tuesday of WEEK 4
Week four is here! Wow, I admit it has been a long 3 weeks, but not too bad.
I feel better and am in much better shap and health. Its not easy, otherwise Amarica wouldn’t be in an obese situation.
7am workout
2 mile run, yeah! 5 minute cool down with stretching
- 300 cals
Post workout meal:
Protein shake w/ water
100 cals
9am Breakfast:
oats 150 grapefuit juice 100
- 250 cals
Morning workout:
Intense weight training intervals, I will post it on the blog – its notable for sure!
50 minutes
- 630 cals
Lunch 12pm:
wholewheat pasta with lean ground beef 300 cals – large salad 100 cals
- 400 cals
Lunch 3pm:
protein shake w/ water 100, apple 75
- 175 cals
Workout:
3 mile bike ride – low intensity
- 230 cals
Supper:
2 slices thin crust pizza 600 cals, 2 lite adult beverages 110
- 710 cals
9pm meal:
high protein / fiber cereal
- 240 cals
My math:
Total Exercise + My Basic Metabolic Rate: 1160 + 1740 = 2900
Total Intake: 2015
Total Caloric Deficit: -795 (-750 goal)
Wednesday of WEEK 4
I am intensely sore!
7am workout
1 mile run, yeah! 5 minute cool down with stretching
- 130 cals
Post workout meal:
Protein shake w/ water
100 cals
9am Breakfast:
oats 150 grapefuit juice 100
- 250 cals
Lunch 12pm:
healthy request turkey n veggies
- 250 cals
Workout:
8 mile bike ride – high intensity
- 600 cals
Lunch 3pm:
protein shake w/ water 100, yogurt 100
- 200 cals
Supper:
6 oz portion of T-Bone steak veggies
- 600 cals
9pm meal:
1/2 turkey sandwich 150, 1 cup low fat no sugar added ice cream 150
300 cals
My math:
Total Exercise + My Basic Metabolic Rate: 730 + 1740 = 2470
Total Intake: 1700
Total Caloric Deficit: -770 (-750 goal)
Thursday of WEEK 3
Feeling great!
7am:
protein shake
+ 100 calls
9am Breakfast:
oats with heart healthy butter 200, grapefruit juice 100
+ 300 calls
Morning workout:
10 minutes on elliptical, three 5 min rounds of boxing / ab intervals with 1 min rest between rounds
- 450 cals
protein shake w/ water
+ 120 cals
Lunch 12pm:
healthy request beef tips n veggies
+ 270 cals
Lunch 3pm:
can of low sodium chicken with whole grain rice 2x servings in one can
+ 160 cals
Supper:
grilled talapia and beans, 200 cals, 4 light adult beverages 320
+ 520 cals
9pm meal:
1/2 sandwich some light crackers and cream cheese
+ 200 cals
My math:
Total Exercise + My Basic Metabolic Rate: 450 + 1740 = 2190
Total Intake: 1670
Total Caloric Deficit: -520 (-750 goal)
At last ! I met my goal even a few days early
weight body fat % lbs of body fat
start 177 23 40.71
midway 175 22 38.5
end 173 20 34.6
———————-
net loss 4 lbs 3 6.1
6.1 lbs of fat loss
2 lbs of muscle gain
Even though these numbers are as close to scientific as I can get. They might not be completely accurate, but you get the idea. I can see the results the way my shirts and pants fit. Over 2 inches off my waste (thats the main place my body stores fat).
So, you can do it to ! Just get up, start moving and eating better !
Am I done? NO!!! I still want to lose more body fat. My ultimate goal is 12%.
Now that I am in better shape, my next 4 weeks will be more productive! Although I won’t keep a written record as I did here, I will know that each meal needs to be close to 300 cals and limit my cheats. Just as important, continue my fitness workouts !