SMART plan

So, I’ve been looking at my plan from a business perspective and here’s what’s on my mind.

One can evaluate a business goal by the SMART acronym. So I’ve been evaluating…and am suggesting we all ask ourself, is my approach:

Specific
Measurable
Attainable
Reasonable
Timebound

For me, it is:
Specific: diet planned within expectation of output/input and carb limit
Measureable: evaluated against weekly/monthly goals
Attainable: I’ve set my goals so they are appropriate to my frame and body
Reasonable: I’ve set my diet and exercise in a way that works for me and my lifestyle
Timebound: I have a goal of final weight loss in <1 year

My specifics:
My weight fluctuates around 270. My goal weight is 160 for a loss of 110lbs.
My activity burn is approximately 600-1000 day 5x a week
My AMR is 3100+ 5x a week and 2200 2x a week
My intake is 1500-1900 daily
My carb limit is <15g
My weekly deficit is 12,800 calories which approximates a loss of 3.6lbs a week, which translates into 8 months time
I allow for a 4 month flexibility in achieving this goal.
I’ve scheduled my weekly activities with 2 days rest included.
I’ve planned a convenience menu, a clean foods menu, and a shopping list with some flexibility, but contained intake and carbs.

So, my goal is that between November 2010 and March 2011 I will achieve my goal.

The only thing getting in my way is medical weight loss resistance which doesn’t seem to have an answer. But I’ll keep plugging away. Tenacious is my middle name ; ).

My plan:

Breakfast 2 eggs with 2oz cheese, coffee w/HC, SnL (450c, 3.6 carbs)

Lunch  2c lettuce, 4oz protein (250-450c, 2 carbs)

Dinner 1c veggie, 4oz protein (250-450c, 1 carb)

Base intake of 950/6carbs

Add either double the protein (+500-900c) for a clean intake and total of 1850 calories 6 carbs or convenience foods 3x (450) for total of 1400 calories 9-13 carbs

Yoga

I had decide to include yoga in my routine again after I was just constantly feeling tight and getting injured a lot.  My goal was just 1x a week for 60 minutes.  Already I notice a difference and it’s just two weeks later.  Before I’d have to wait a moment after I stand from sitting and let the aches settle.  Nope, not a one these days….

I’m also feeling like my knees ache less.  Go figure.

Tuesday

20 minute elliptical warm up

Shoulders/Back/Abs

3 sets/ 15-20

  • 12lb dbs, raise up and circle round
  • bent over, straight arm/single arm flies, each side
  • supermans with 12lb bodybar pushed out and back
  • bent over rows with 60lb barbell
  • single arm rows, 40lbs
  • Freemotion facing machine single arm alternating pull downs 35lbs p/s
  • Freemotion crossovers with pullouts, 7.5 lbs p/s

4 sets/10-15

  • vsit crunches with raising bodybar 12lb, right into
  • vsit Russian twists with body bar, right into
  • vsit bicycles with bodybar

Monday

Chest workout from last week

Yoga

Wednesday Session

15 minutes uphill walking intervals

10 minute stretching

5 minute recumbant bike

Legs

3 sets/10-15 reps

  • squat with single arm (later both arm) overhead press (let momentum bring the weight up) , started at 25, down to 15 for form, each side
  • front and back swinging lunges (orginally included a twist, but made me dizzy), each side
  • squat and toe tap out and forward, each side

Abs

4/6-10

  • v-sit with bodybar, when tuck raise bar up, right into
  • v-sit bicycle forward, right into,
  • v-sit bicycle backward

 

    Tuesday

    15 minutes on elliptical

    Chest/Shoulders

    3 sets 20/15/10

    • modified pushups on small medicine ball on one side to failure, then the other
    • bench/chest press (upping the plates)
    • Freemotion, on stability ball sitting straight up, partial fly
    • assisted incline  chest press in cage
    • Bodybar (18, 15, 12), raise to shoulders then down, then overhead to shoulders and repeat
    • bent over flies w/15lbs
    • overhead press with 25lb plate

    30 minutes swimming/breaststroke

    Monday

    20 minutes cardio (elliptical)

    60 minutes yoga

    Diet restart

    I reread DANDR (2002) and just finally got through Chapter 11 and so as of today re-embark on [I][B]True [/B][/I]Atkins. Of course, not until after I had a blizzard cheat last week, but this will help me kick off that water weight gain.

    Rereading it, I found I’ve been overconsuming cheese (I knew that), vegetables (I took an unlimited apporach to them), sweetener (in the form of packets [I]and[/I] diet drinks, and had been doing nuts (not Induction friendly). The only thing I feel I cannot change this go round is avoiding caffeine. I sleep too little, so I need it. If in two weeks I find weight loss slow, I’ll consider changing it, but cannot, will not just yet.

    I’ve created for myself a little table that I will use to tally my carbs and whether I’m following the plan accurately or not. It’s as simple as the list of food objectives, starting and end weight for the week, and for each day, a column for protein, salad greens, other veggies, cheese, fat, optional additional fat, prepared foods (Atkins), sweetener, and water.

    I am not going to weigh myself in between (oh, that’s hard) and the scale is going in the closet until next Sunday. I’m also not going to go nuts counting calories, though I will measure my foods. Exercise will continue with my current modified plan (yeah, no more 12 hours a week!). Cardio (daily 30-60 minutes) Strength (3-4x a week, 60 minutes) Swimming (3-4x a week, 30 minutes) Yoga (1x a week, 60 minutes)

    First day intake:

     B: 3 egg omelette with 2 oz swiss cheese, 1 tomato (1.8, 2, 3.2)

    S: egg salad (mayo, mustard) (~1.4)

     L: 2c lettuce, olive oil, red wine vinegar, roasted chicken with skin (.8)

    S: prosciutto, 15 olives, basil (.5, 3.2)

    D: TGIF wings (6c)

    Water: so far, 40oz

    TOTAL 18.9 c

    Thursday Session

    Only got a half hour with my trainer, so we boxed.  Believe me, you can get a lot out of that kind of half hour!

    Unfortunately, haven’t been to the gym since due to snow and haven’t worked out since due to shoveling.  A foot of snow will truly wreck your back.

    So, been reading Atkins 2002 DANDR.  Going to do my best to really live it.

    B: 3 egg omelette, 2oz swiss cheese, 1 plum tomato, 2c coffee with 1.5 SnL, 1tbsp HC

    Tuesday session

    • Pushups to failure
    • I’m forgetting two exercises here
    • Freemotion cable, arms high and wide, sitting on stability ball, straight arm flies
    • Incline bench presses
    • Lying down on bench, overhead tricep extensions into chest press with 35lb dumbbell
    • Standing overhead tricep extensions with 25lb plate
    • Straight leg sitting up, bodybar 18lb, hands close, tricep extension into upright row

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