Auditing the fit body- Challenge Log 2009

[Rangrs2000]

Here are my goals from the challenge thread. There are 25 weeks to accomplish the goals listed below. I'll detail my plan on the next post.

Originally Posted by Rangrs2000

Measurable Fitness Goals (The "What")

1- Lose 40 lbs (a little over 1.5 lbs per week). I'm currently weighing in at approx 255 lbs, so I'm hoping to be down to 215 lbs by 8/1.

2- I will fit into size 34" pants. I'm currently wearing a 36" or 38" waist, depending on the cut.

Behavioral Goals (The "How")

Note: I'm going to list my goals in the present tense. This is something I read in Tom Venuto's E-book and it sounded like a good idea.

3- I am working toward my goal by:
(a) Eating 6 smaller portion meals per day
(b) Lifting 3 times per week
(c) Running HIIT at least 3 times per week

4- I am limiting myself to 1 "cheat" meal per week. All other meals fit within my caloric and macro goals.


Other Goals

5- I am staying up to date with all of my MBA schoolwork.

6- I am taking time to enjoy the little moments of life. I will not let life get away from me.

[Rangrs2000]

Nutrition:

Using an average of the Harris-Benedict and Katch-McArdle formulas, I calculated my daily calorie intake for fat loss at approx 2,400 calories.

I'm using macro-nutrient ratios of

Protein- 40%- 212g
Carbs- 35%- 186g
Fats- 25%- 60 g


Exercise:

As of right now, I'm planning on using the Home Grown Muscle workout series from Men's Health (I started on Iron Manual last week). However, I do reserve the right to change my mind.


I'm also planning on trying to do HIIT or Regular Intervals most mornings before I go to work.


I'd appreciate any input which you might have

[Rangrs2000]

Home Grown Muscle
Iron Manual

Triad 1
DB Bench Press 3x10 55lbs ea
DB Deadlift 3x10 55lbs ea
Lat Pulldown 3x12 140 lbs

Triad 2
DB Squat 3x10 40 lbs ea
Cable Seated Row 3x10 130 lbs
Lunge 3x10 BW

Triad 3
BB Curl 3x10 40 lbs
Calf Raise 3x12 215 lbs

[CloveApple]

Originally Posted by Rangrs2000

I'd appreciate any input which you might have

I really like the way you divided the fitness goals into results-oriented goals and process oriented goals. Not something that would have occurred to me.

I'm really intrigued by goal #6 of taking time to enjoy the little moments of life. I'm curious how you plan to measure that? (I can see some possibilities, just wondering how you're approaching it.)

[Rangrs2000]

First off... (channeling my catholic education) " Bless me Father for I have sinned... I didn't lift or do HIIT today"

I was bad... I will improve.

Originally Posted by CloveApple

I really like the way you divided the fitness goals into results-oriented goals and process oriented goals. Not something that would have occurred to me.

I'm really intrigued by goal #6 of taking time to enjoy the little moments of life. I'm curious how you plan to measure that? (I can see some possibilities, just wondering how you're approaching it.)

Well... I haven't fully worked it out yet, but I was thinking this will be more subjective.

[Celestialmom]

*sub to fellow challenger's log*

Good luck!

[Rangrs2000]

Last night's workout:

Home Grown Muscle
Iron Manual

Triad 1
DB Bench Press 3x10 60lbs ea
DB Deadlift 3x10 60 lbs ea
Lat Pulldown 3x12 140 lbs

Triad 2
DB Squat 3x10 40 lbs ea
Cable Seated Row 3x10 130 lbs
Lunge 3x10 BW

Triad 3
BB Curl 3x10 50 lbs
Calf Raise 3x12 215 lbs

[Rangrs2000]

Update time... I sort of fell off the wagon this week (:: Hangs head in shame:

I was traveling for work and didn't get into the gym.... this will change in the week ahead.

On a better note, I am now using fitday to track my calories. I'm hoping that this will help me to get on better track for my goals.

[CloveApple]

I'm not exactly having an on week myself so I sympathize. What matters is that you are already figuring out what to do about it, and even better actually doing it. Using fitday sounds like a good way to get on track.

[Rangrs2000]

I lifted on Saturday and Sunday, but have neglected to post updates... I'll post stats for all three later tonight or tomorrow.