Sorry for the lame name. I was going to call it "PEELEing Away the Fat" since I'm doing OPT Remix but I probably won't be doing it for the full 3 months so I thought the title might be misleading. I also considered "Krispy's 6 Month Donut Diet" but realized I didn't want to be thinking about donuts while dieting.
Background:
Age 40
Weight: Around 140 - I did the original OPT program from September to mid November and went from 140 to 134, but I had too many goodies this holiday season. I will way myself on Sunday to get my official weight and measurements for the challenge, as well as the dreaded pictures.
Goals:
To reduce my body fat to approx. 20% (I don't have anyone to use calipers on me so I use an online calculator strictly for trending purposes, not accuracy) - I'm estimating this will be around 130 pounds and take about 2.2 months)
To increase NEAT
To maintain or gain muscle
Plan:
I'll be starting Opt Remix on Jan. 5 and will post the details for week 1 then
To clean up my diet and eat less sugary sweets
To eat at the macronutrient ratios in the OPT Remix plan
Wear my Bodybugg daily to make sure I'm hitting at least 10,000 steps a day (after my allergic rash clears up)
Once I hit my BF/weight goal, I'd like to go back to NROL workouts. I've been doing Hypertrophy I since mid-November and although I really enjoy the workouts, I've been having health problems (an allergic reaction) since the beginning of November that will not resolve with the usual meds, so I thought it would be a good idea to cut the aggressive training for now.
I am really looking forward to taking part in the challenge. I've never done one of these before but have always wanted to!
Hi, you look like you have a great plan going on (and I don't think your log name is lame!) Good luck with the challenge and with making great strides toward awesomeness this year!
I like your log name, too. But I know how it is wanting to come up with a clever name. There are a lot of really creative titles that make you feel pressured to come up with something really special...but then you just have to quit monkeying around and come up with something or that log will never get started. Your title is cute...the donut diet would have been cute, too. LOL. Anyway, good luck with the challenge and Happy New Year!
I thought I would get a jump on things since I spent about an hour yesterday figuring my numbers.
Nutrition & Training - Round 1 - Week 1
Monday - 1400 calories, Training B, bike intervals
Tuesday - 1300 calories, Training A
Wednesday - 1400 calories, Training B, bike intervals
Thursday - 1300 calories, OFF
Friday - 1400 calories, Training C, walking
Saturday - 1300 calories, Training A
Sunday - OFF
(1300 calories is 35% of my calculated maintenance of 2000; 1400 is 30%)
I had to switch the training days around a bit (thanks again, Mybell!) because my gym is closed on Sundays.
Macros
Protein 168 g
Fats 43/46 g (1300 cals/1400 cals)
Carbs 60/77 (1300 cals/1400 cals)
Supplements/meds
Fish oil - 5 daily
Multi vitamin - 1 daily
Calcium - 2 daily
Fiber Choice if needed
Glucomannan in shakes
BCP
Prednisone for rash (finishing on Monday)
Singulair
Allegra
Special Challenges:
1. Macros - these carbs are REALLY low for me but I don't want to take my fats too low either. I'll make adjustments as needed
2. Medications - particularly Prednisone, which is known to cause weight gain. I've been on it for 5 weeks now with one week off between weeks 4 and 5. I'm hoping this last dose will clear it up completely
3. I may have food allergies which could drastically effect my diet, depending on what they are. I'll get the test results back in about a week.
4. Not really special, but I LOVE food; I'm addicted to the taste of it and the experience of eating. I eat pretty healthy, just too much. Nutrition is always my Achilles heel when trying to lose weight.
Goal(s) for Week 1
1. Hit daily calorie level. I'll worry about hitting the macros once I adjust to eating less.
Welcome to the challenge! Your log name is fine. Good idea to take the diet in little steps. Tackling everything at once gets to be too much of a struggle.
Weight: TO BE FILLED IN TOMORROW A.M.
Change from last week: N/A
Right Bicep: 10.5
Left Bicep: 11
Chest: 36.25 OVER, 33.5 UNDER
Waist, at navel: 32
Hips, 2inches below hipbone: 37
Hips, widest part: 38.25
Right thigh, midpoint: 22
Left Thigh, midpoint: 22.5
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Hope they can figure out what you're allergic to. My sister has a gluten allergy (she breaks out in an itchy,blistery rash). She takes Dapsone for it (she's taken it since she was 17 and is 47 now), but in the last five years has had to really watch her gluten intake. Good luck!
I'm not even going to recount how many hours it took me to get the pictures that size side by side. I'm glad I started messing around with it early!
I did that the first couple of months last year, too. Now it's a breeze to get them posted--liking the pictures and not wanting to airbrush them in some way is another matter.
I definitely think the pictures will go a lot smoother next month!
As to the allergies, my primary care doctor did a blood allergy test for 250 things and the only thing it came back positive for was cats, which I already knew. We got a cat about 5 years ago and long story short, I started breaking out in allergic rashes for the next 3-4 years, which were treated by dermatologists but kept coming back every month or so, until someone finally sent me for allergy testing and I found out I was allergic to the cat. I've been getting allergy shots for 1-1/2 years and haven't had any problems at all, until this latest bout. I'm hoping it's done because it is an incredibly miserable way to live. Any kind of clothing irritates it, as well as going from one temperature extreme to another, which is almost impossible to avoid in Chicago in the winter!
Starting weight is 140 lbs; same as it was when I started OPT in September. I gained 5 lbs since mid-November. I trained really hard 4 days a week during that time so hopefully some of that is muscle!
According to my handy BF calculator, I am 26.5% BF and have 102.9 lbs LBM. 128.6 lbs would put me at roughly 20% BF and should take 2.8 months to achieve with a 1 lb per week loss.
m1: Egg, egg whites, fat free feta, chopped spinach, sun butter, celery
m2: Chinese food - orange chicken, broccoli with beef, egg roll
m3: Greek yogurt, Optimum Nutrition vanilla casein PP, cocoa, stevia, sun butter, glucomannan
**TRAINING**
m4: Designer Whey vanilla PP, Gatorade powder, mini banana
m5: Cottage cheese, sun butter, SF raspberry preserves
Training
"B" Training Day
*RDL 2 x 8 x 30 (I didn't do these as walking RDL's because my balance is terrible and I feel like an ass toppling over at the gym)
Glute bridge ups 2 x 12 x BW (on small stability ball)
Lunge with plate hold 2 x 10 x 10
Alternating Supermans 2 x 10 x BW
Cardio
Bike intervals x 25 mins
Today was a REALLY stressful day at work. I found out today I forgot to do something that could have potentially cost a major client a lot of money and possibly lead to our being fired. Fun times. I couldn't take the hunger on top of the stress so I did partake of some of our firm luncheon today, which was Chinese food. I kept my portions smaller, though; one fist of broccoli with beef, one of orange chicken and an egg roll. I'm not going to beat myself up over it.
Today was a REALLY stressful day at work. I found out today I forgot to do something that could have potentially cost a major client a lot of money and possibly lead to our being fired. Fun times. I couldn't take the hunger on top of the stress so I did partake of some of our firm luncheon today, which was Chinese food. I kept my portions smaller, though; one fist of broccoli with beef, one of orange chicken and an egg roll. I'm not going to beat myself up over it.
Sorry about the issue at work. You really did pretty well with the small portions. If you're a daily weighing person, just know that tomorrow you'll likely be a little up from the sodium. And I hope it's not as bad as you think.
Krispy's 6 Months to Awesomeness!
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