Food:
Daily carb allowance is 35-45 g (add an additional 10 g on the days I exercise). Daily calories are 1200 or less.
Water:
Daily consumption of at least 1 gallon. Must also consume an additional 8 oz for every 15 minutes of exercise.
Exercise:
- Tuesdays & Thursdays: Meet with personal trainer and focus on strength training exercises.
- Mon/Wed/Fri: Cardio circuit training, minimum of 1 hr. Cool down with floor exercises and stretches.
- Saturday: Heavy lifting day. 3 sets of 15 reps, all major muscle groups. Make it burn!
- Sunday: Planned rest day.
This Month's Goal:
Limit non-exercise days to just once a week.
1: 2 - Over on calories.
2: 2 - Over on calories.
3: 4
4: 4
5: 4
6: 4
7: 4
8: 4 - Weighed in at 235 lbs. One pound lost in one week. Plateau over with.
9: 1 - Off diet and no exercise. To be expected since it was my b-day.
10: 4 - Got an hour long massage. It was heaven.
11: 4 - sick
12: 4 - sick
13: 3 - no exercise, sick
14: 4 - sick
15: 3 - no exercise, sick (fever)
16: 3 - no exercise, sick
17: 3 - no exercise, sick
18: 3 - no exercise, sick
19: 4 - sick
20: 3 - no exercise, sick
21: 4 - sick
22: 1 - off diet, no exercise, sick (doc's orders: daily antibiotics, no diet/exercise until better)
Weigh-in: 225 lbs
23: 1 - off diet, no exercise, sick
24: 1 - off diet, no exercise, sick
25: 1 - off diet, no exercise, sick
26: 1 - off diet, no exercise, sick
27: 1 - off diet, no exercise, sick
28: 1 - off diet, no exercise,
NOT sick
29: 1 - off diet, no exercise, (antibiotics completed)
30: 3 - no exercise
31: 4 - got a massage before working out
If my math is right, 86 total points.