First Goal Weight 175 pounds. 31 pounds to lose. Goal date Oct 6, 2012
Second Goal Weight 160 pounds. 15 pounds to lose. Goal date Dec 11, 2012
Third Goal Weight 145 pounds. 15 pounds to lose. Goal date Feb 21, 2013
61 pounds total to lose in 8 and a half months.
To determine the target dates I used this Weight Loss Target Date Calculator.
The Plan to Reach My Goal
Food & Nutrition: Zig Zag Weight Loss Plan
Zig Zagging your calorie intake is to fool your metabolism into not knowing it's dieting. If you eat the same number of calories each day, your metabolism adjusts for it and will slow down.
To determine the healthy amount of calories I need to consume and not to go over I used this Calorie Calculator.
you need 2546 Calories/day to maintain your weight
you need 2046 Calories/day to lose 1 lb per week
you need 1546 Calories/day to lose 2 lb per week
Zig Zag Calorie Intake Schedule
Maintenance
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Fat Loss
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Extreme Fat Loss
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||
Sunday
|
2301
|
1841
|
1381
|
|
Monday
|
1841
|
1473
|
1105
|
|
Tuesday
|
2761
|
2209
|
1657
|
|
Wednesday
|
2301
|
1841
|
1381
|
|
Thursday
|
2071
|
1657
|
1243
|
|
Friday
|
2531
|
2025
|
1519
|
|
Saturday
|
2301
|
1841
|
1381
|
|
*Calorie cycling provides same amount of calories per week, but 'tricks' your body by constantly changing daily calories. This helps to prevent or break plateaus. Guideline only.
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To determine my zig zag calories I used this Calorie Intake Calculator.
Water
Your body needs 1 oz. of water per body weight. Plus 1 1/2 additional oz. of water for every beverage consumed containg caffeine, carbonation or alcohol.
I need to drink 108 oz of water a day. I have broken this down to 4 - 27oz cups through out the day. I've learned to try to get most of the water in earlier in the day. If I don't I tend to get up several times during my sleep to use the rest room. Sleep is important, especially while trying to lose weight. So the less I wake up the better.
As I lose the weight these numbers and calculations will change.
Fitness/Exercise
To Start
Walk Daily - 2.5 to 5 miles.
30 Day Shred (or like)- 3x a week
Sleep
7 to 9 hours
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