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What The Mind Can See · 05-30-2007, 03:50 PM

I am creating this log for the 61 day challenge. My thanks to Leigh for looking it over and offering advice.

Name: What The Mind Can See
Gender: Male
Age: 31
Height : 5-11/6-0
Weight ~305

Nutrition Goal: 95 Points
My nutrition goals will be evolving weekly so that I can ease my way into a cleaner life style.

Definition of Clean Eating Day

June 1-10

Between 2300 and 2800 Calories (not counting raw vegetable) & at least 96 oz. of water or unsweetened green tea

June 11-20

All the above & at least 8 servings of vegetables

June 21-30

All the above and no more than 100 liquid calories (non post-workout) or 2 grams trans fat

July 1-10

All the above and at least 160 grams of protein

July 11-20

All the above and less than 30 grams of saturated fat and more than 30 grams of monounsaturated fat

July 21-31

All the above and no more than 150 grams of non-fiber carbs (non post-workout)

Fitness
Here also, I am starting all the way at the beginning. I plan on lifting Monday, Wednesday and Friday and doing a walking/HIIT combo on Sunday, Tuesday and Thursday.

Resistance Training Plan: Goal 21 Sessions
The plan here is to use a circuit found in the MH Home Workout Bible:
Reverse crunch
Crunch
Prone Superman
Sumo Squat
Bench Press
Reverse Lunge
Pullover
Shoulder Press
Bent-Over Row
Upright Row
Side-Lying External Rotation
Lying Triceps Extension
Seated Concentration Curl
Seated Calf Raise

I plan on replacing these exercises with equivalent variations starting around week 5 or 6. (Probably half for week 5 and half for 6, so that I don’t have to learn too many new exercises at once.)

Week 1: 1 circuit of 15-20 reps
Week 2: 2 circuits: circuit 1: 15-20 reps, circuit 2: 12-15 reps
Weeks 3-6: 3 circuits: (1) 12-15, (2) < 15 , (3) < 12
Weeks 7-9: 3 circuits: (1) 12-15, (2) < 12, (3) <8

SS Cardio Plan: Goal 21 Sessions
Leigh P. pointed me to this reference in his blog regarding HIIT ( http://leighpeele.blogspot.com/2007/...e-to-hiit.html ) and I have decided that at this point it’s probably too risky for me. For purposes of the contest, I’m stating my goals as the less valuable SS, but may turn out to be intervals.

Each day is defined as a scheduled cardio day. The walking column means the following 1x6 + 4x5 : one six minute walk and 4 five minute walks spread throughout the day. Walking session occur on the same day, but at different times during the day.

Session:
1 6x5
3-4: 1x10 + 4x5
5-6 2x10 + 2x5
7-8 3x10
9-10 1x15 + 2x10
11-12 2x15
13-14 1x20 + 1x10
15-16 1x25 + 1x10
17+ 1x30

Personal Goals:

1) Read and implement 2 books about emotional eating.
2) Read and implement 2 books about parenting.
3) Be in bed by 10:30 on 31 of the days.
4) Make the 2 overdue doctor visits that I have.
5) Complete at least 9 stretching sessions.

05-30-2007, 03:50 PM	#1 (permalink)
What The Mind Can See Member Join Date: May 2007 Posts: 48 My Profile	Starting Weigh Over I am creating this log for the 61 day challenge. My thanks to Leigh for looking it over and offering advice. Name: What The Mind Can See Gender: Male Age: 31 Height : 5-11/6-0 Weight ~305 Nutrition Goal: 95 Points My nutrition goals will be evolving weekly so that I can ease my way into a cleaner life style. Definition of Clean Eating Day June 1-10 Between 2300 and 2800 Calories (not counting raw vegetable) & at least 96 oz. of water or unsweetened green tea June 11-20 All the above & at least 8 servings of vegetables June 21-30 All the above and no more than 100 liquid calories (non post-workout) or 2 grams trans fat July 1-10 All the above and at least 160 grams of protein July 11-20 All the above and less than 30 grams of saturated fat and more than 30 grams of monounsaturated fat July 21-31 All the above and no more than 150 grams of non-fiber carbs (non post-workout) Fitness Here also, I am starting all the way at the beginning. I plan on lifting Monday, Wednesday and Friday and doing a walking/HIIT combo on Sunday, Tuesday and Thursday. Resistance Training Plan: Goal 21 Sessions The plan here is to use a circuit found in the MH Home Workout Bible: Reverse crunch Crunch Prone Superman Sumo Squat Bench Press Reverse Lunge Pullover Shoulder Press Bent-Over Row Upright Row Side-Lying External Rotation Lying Triceps Extension Seated Concentration Curl Seated Calf Raise I plan on replacing these exercises with equivalent variations starting around week 5 or 6. (Probably half for week 5 and half for 6, so that I don’t have to learn too many new exercises at once.) Week 1: 1 circuit of 15-20 reps Week 2: 2 circuits: circuit 1: 15-20 reps, circuit 2: 12-15 reps Weeks 3-6: 3 circuits: (1) 12-15, (2) < 15 , (3) < 12 Weeks 7-9: 3 circuits: (1) 12-15, (2) < 12, (3) <8 SS Cardio Plan: Goal 21 Sessions Leigh P. pointed me to this reference in his blog regarding HIIT ( http://leighpeele.blogspot.com/2007/...e-to-hiit.html ) and I have decided that at this point it’s probably too risky for me. For purposes of the contest, I’m stating my goals as the less valuable SS, but may turn out to be intervals. Each day is defined as a scheduled cardio day. The walking column means the following 1x6 + 4x5 : one six minute walk and 4 five minute walks spread throughout the day. Walking session occur on the same day, but at different times during the day. Session: 1 6x5 3-4: 1x10 + 4x5 5-6 2x10 + 2x5 7-8 3x10 9-10 1x15 + 2x10 11-12 2x15 13-14 1x20 + 1x10 15-16 1x25 + 1x10 17+ 1x30 Personal Goals: 1) Read and implement 2 books about emotional eating. 2) Read and implement 2 books about parenting. 3) Be in bed by 10:30 on 31 of the days. 4) Make the 2 overdue doctor visits that I have. 5) Complete at least 9 stretching sessions.