Monday, July 11, 2011

And she says….

“I challenge you to get lean!!!”  Yep, that’s what my trainer approached me with, via text message at that!!!  She is concerned with my body fat percentage, yep folks, it’s pretty high.  It’s so high, that I’m in danger of doing some serious damage to my organs.  Sad, but it’s true!  And you know what I happily accepted her challenge!  So, here it’s my plan.

Timeline: 12 weeks (ending: October 10th)

Mini goal 1: deadline – August 11th lose 15 lbs

Mini goal 2: deadline – September 11th lose 10 lbs

Final goal 3: deadline – October 10th, lose 10 lbs and decrease my body fat by 5% (minimum)

Training schedule:

Day 1: Weight training with 20 mins cardio

Day 2: 30-45 mins cardio

Day 3: Rest

Day 4: Weight Training with 20 mins cardio

Day 5: 30-45 mins cardio

Day 6: Rest

Day 7: Weight Training in 20 mins cardio

Nutrition: no less than 1200 calories, never go below that minimum.  My caloric intake will be based on my workout intensity.

Meal 1: egg whites with oatmeal

Meal 2: Natural PB, 1 slice whole wheat toast, strawberries

Meal 3: Chicken breast, sweet potato, and broccoli

Meal 4: Chicken breast, brown rice and spinach

Meal 5: Lean fish and veggies

Pre-workout snack: 1/2 whole wheat begal

Post-workout snack: protein shake with milk

How I plan to track my progress:  I plan on weighing in every Wednesday Fat Bitch Jar still in full effect (BTW, I will be owing this week).  I also plan to take my measurements once a month and measure my body fat once a month.

My trainer is a really big fan of the body building site, www.bodybuilding.com I’ve been on there before and I like the information as well. 

So, if you want to join me…let’s get lean together!!!!!

6 comments:

  1. sounds like a great plan...similar to what I am doing. you can do it!

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  2. I checked your blog out! Looks awesome, great motivation. What kind of changes did you experience when you first started with your plan?

    ~Toot

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  3. That sounds like a great plan. You'll def see results.

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  4. Plan sounds good ....now lets get that ass in gear....
    when folks start talking organs and shit i get all nervous!!
    Have a a great day Toot*a*licious :-)

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  5. @ 5oz girl that's a lot of bird!!!

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