12 Week Biggest Loser Challenge - Effective Planning and Goal Setting

On Sunday a few of my family and friends are starting a "12 Week Biggest Loser Challenge".  One thing I've learned is planning ahead works and that is what I've been doing the last few days. I started with Charles Platkin's "effective planning and goal setting" outline. 

1. Specific: Plan it out.

How - Calories intake: 1200 - 1550 a day. Eating clean. Plan my meals ahead of time. Keep fresh fruits and vegetables available at all times for snacking. 

Exercise: Walk 2 miles (+) every day. Every other day either go to the gym, or do the 30 Day Shred. 

I've got my Fitbit to help track my miles and I'll be using Sparkpeople.com and Sparkpeople app to track my calorie intake and exercise (calorie burn). My Fitbit is also linked to my Sparkpeople account. I need to burn at least 770 calories per week. Sparkpeople helped me figure that out.

When - Eat within an hour of waking and stop eating three hours before bed. I like to get my exercise out of the way (or I tend to not get around to it) so I'll be going to the gym or doing the 30 Day Shred in the morning. The walking I'll do either in the morning or in the afternoon or both. 

Where - Where ever I'm at. No Excuses. 

Why - I'm tired of carrying around the extra weight. I'm tired of not ever having anything (cute) to wear. Most important, I'd like to get healthy and be around for my family. 

2. Motivating: My why for sure and the 12 week BL challenge. We will keep each other motivated.

3. Achievable: Very achievable. 

4. Rewarding: See my why above. The 12 week BL challenge does have a cash reward but losing the weight is reward enough for me.

5. Tactical: See my how above.

6. Evaluated: With my Sparkpeople account I'll be able to evaluate if it's working or not.

7. Revisable: Yes and if needed I will revise and not give up.

Day 55

Meal 1: 2  Eggs, 2 Whole Wheat Toasts and Homefries - 566
Meal 2: 3 Energy Balls - 283

Meal 3: Eggplant Parm Stack - 291 

Meal 4: 2 Energy Balls - 188

Meal 5: Salad with 1/4 Chicken Breast - 179 

Total: 1506

Fitness:

30 Day Shred

Fitbit Reading

6782 Steps

2 Floors Climbed

3.1 Miles

2278 Calorie Burned

594 Active Score

Day 54

Meal 1: Egg and Bean Breakfast Burrito and a glass of water with 1/2 juice of lemon - 326
Meal 2: Chicken Breast Sanwich on a Whole What Bun - 384
Meal 3: 3 Energy Balls (these are so good but I'm working on lowering the calories. New recipe coming soon) - 283
Meal 4: 2 Eggplant Parmesan Stacks - 291
Meal 5: 1 Eggplant Parmesan Stack - 146


Total: 1429

Fitness:

Fitbit Reading
5879 Steps
0 Floors Climbed
2.61 Miles
2197 Calorie Burned
522 Active Score

Day 53

Meal 1: Peanut Butter and Jelly Sandwich on Whole Wheat - 190
Meal 2: 2 cups Watermelon - 91
Meal 3: Cheddar Cheese Bagel from Vons and Roast Beef - 280 
Meal 4: 2 1/2 cups Watermelon - 139
Meal 5: Chicken Sanwich on Whole Wheat Bun with a slice of Provolone Cheese - 384
Meal 6: 2 tbsp dark chocolate chips - 140

Total: 1259

Fitness:

Fitbit Reading

4040 Steps

4 Floors Climbed

1.79 Miles

2054 Calorie Burned

394 Active Score

Day 52

Meal 1: Cheddar Cheese Bagel from Vons and 1 tbsp light cream Cheese - 288
Meal 2: Watermelon 1/8 - 172
Meal 3: Roast Beef and Cheese Sandwich on whole wheat - 297
Meal 4: Watermelon 1/8 - 172
Meal 5: Skinny Stuffed Peppers - 301

Total: 1229

Fitness:

Fitbit Reading

2730 Steps

0 Floors Climbed

1.21 Miles

1958 Calorie Burned

308 Active Score

Day 49 - Day 51

Day 49

Meal 1: 1 Egg, Egg White, and whole wheat toast - 187
Meal 2: Panera - 1/2 Tuna Sanwich, 1/2 Classic Salad, and sour dough side - 471
Meal 3: Whole Wheat Pita and Sundried Tomato and Feta dip - 526
Meal 4: Watermelon Sangria - 500
Meal 5: 3 Stellas - 462
Meal 6: Tortilla Chips - 120

Total: 2266

Fitness:

Fitbit Reading

5154 Steps

3 Floors Climbed

2.29 Miles

2100 Calorie Burned

435 Active Score

Day 50

Meal 1: Charbroiled Chicken Club Sandwich  - 550
Meal 2: 1 Fried Egg, Multigrain baguette toast - 380

Meal 3: Chicken Burrito - 912 (this is a total guess)
Meal 4: Starbucks Frap (bottled) - 170
Meal 5: 3 Macadamia Chocolate Chip Cookie Dough Balls - 312

Total: 2354

Fitness:

Fitbit Reading

6427 Steps

15 Floors Climbed

2.85 Miles

2326 Calorie Burned

637 Active Score

Day 51

Meal 1: Peanut Butter and Grape Jam Sandwich - 190
Meal 2: 2 Bean and Quinoa Burrito - 579

Meal 3: 1 Bean and Quinoa Burrito - 289
Meal 4: Roast Beef and Chhese Sanwich - 289
Meal 5: 2 Macadamia Chocolate Chip Cookie Dough Balls - 208

Total: 1563

Fitness:

Fitbit Reading

1227 Steps

0 Floors Climbed

.54 Miles

1878 Calorie Burned

237 Active Score

Day 48

Meal 1: 4 Crackers (80) and 2 slices of Turkey Deli Carvers (60) - 140
Meal 2: 1 Macadamia Chocolate Chip Cookie Dough Balls - 104
Meal 3: Quinoa Paella (recipe coming soon) - 219
Meal 4: 3 Slices of Turkey Deli Carvers - 90
Meal 5: Apples and Grapes - 45 
Meal 6: 1 Macadamia Chocolate Chip Cookie Dough Balls - 104
Meal 7: 5 Sweet Balsamic Tomato Bruschetta and 4 Caramelized Onion and Pepper Bruschetta - 289
Meal 8: 1 Macadamia Chocolate Chip Cookie Dough Balls - 104 
Meal 9: 4 Sweet Balsamic Tomato Bruschetta - 101

Total: 1996

Fitness:

30 Day Shred

Fitbit Reading

3952 Steps

3 Floors Climbed

1.77 Miles

2126 Calorie Burned

458 Active Score

Day 47

Meal 1: Omelet (1 egg, 1 egg white, 1 thin slice of ham, 1 mini sweet pepper, 1 tbsp diced onion) - 150
Meal 2: Power Juice (I juiced 2 carrots, 1/2 a large cucumber, 1 apple and half a lemon. The in a blender I added the juice and 4 cups of fresh spinach. - 172
Meal 3: 1/2 cup each of Ground Turkey (made with mini sweet peppers, onion and taco seasoning), Quinoa and Black Beans - 390
Meal 4: Peanut Butter Sandwich on Whole Wheat - 340
Meal 5: Quinoa Paella (recipe coming soon) - 219
Meal 6: 5 Macadamia Chocolate Chip Cookie Dough Balls - 520

Total: 1825

I went way over, I shouldn't of had the extra cookie dough balls. If they weren't so healthy (and so good) I would be mad at myself. I also shouldn't of had the peanut butter sandwich. What I should of had was a piece of fruit.
Fitness:

Fitbit Reading

5039 Steps

2 Floors Climbed

2.27 Miles

2194 Calorie Burned

502 Active Score

Day 46

Meal 1: Egg, Egg White, Whole Wheat Toast- 179
Meal 2: 3 Chocolate Chip Oatmeal Cookie Dough Balls - 297
Meal 3: 7 Roasted Chicken Tortellini with Tomato Sauce, 1 Tbsp Farmers Cheese and1/2 tbsp Parm Cheese - 197
Meal 4: 2 Crackers - 40
Meal 5: 1/2 cup each of Ground Turkey (made with mini sweet peppers, onion and taco seasoning), Quinoa and Black Beans - 390
Meal 5: 1 slice Whole Wheat Bread and 1 tbsp peanut butter - 170

Total: 1273


Fitness:

30 Day Shred

Fitbit Reading

3538 Steps

4 Floors Climbed

1.64 Miles

2101 Calorie Burned

419 Active Score

Day 41 - 45

Day 41

Meal 1: Banana

Meal 2: WW English Muffin, 1 egg and 1 egg white with a thin slice of ham. - 231

Meal 3: 1/2 Elephant Bar Burrito - 455

Meal 4: 2 - 90 Calorie Fiber One bar - 180

Meal 5: Chicken breast, corn and potato salad - 341

Meal 6: Rice Cake with 1 tbsp natural peanut butter - 106

Meal 7: small slice of homemade pound cake - 75

Total: 1478

Had a bit of a sweet tooth today. :)

Fitness:

Fitbit Reading

3262 Steps

3 Floors Climbed

1.49 Miles

2025 Calorie Burned

352 Active Score

Day 42

Meal 1: Whole wheat english muffin and 1 egg - 198

Meal 2: Panera Bread 1/2 Tuna sandwich and Vegetable Pesto soup - 370

Meal 3: Bunco Party Food and Sangria - Guesstimate 1300

Total: 1868

Total guess, I'm sure I went over but I'd rather say more than not enough. Had a fun night so no regrets.

Fitness:

Fitbit Reading

5105 Steps

2 Floors Climbed

2.31 Miles

2307 Calorie Burned

602 Active Score

Day 43

Meal 1: Whole wheat english muffin and 1 egg - 198

Meal 2: 2 Drumsticks, 4 crackers, 2 slices of turkey and a slice of provolone cheese.

Meal 3: Grapes - 53

Meal 4: Whole wheat pasta with a tomato sauce with sausage - 629

Meal 5: 90 Calorie Fiber One Bar - 90

Total: 1413

Fitness:

Fitbit Reading

5208 Steps

18 Floors Climbed

2.31 Miles

2297 Calorie Burned

593 Active Score

Day 44

Meal 1: Multi Grain Cheerios with Almond Milk - 140

Meal 2: 1 1/2 Skinny Bean and Quinoa Burrito (recipe coming soon) - 450

Meal 3: Skinny Bean and Quinoa Burrito - 299

Meal 4: Whole wheat bread with natural peanut butter - 171

Meal 5: 2 glasses of white wine - 170

Meal 6: 1/2 Skinny Bean and Quinoa Burrito - 150

Total: 1380

Fitness:

Fitbit Reading

1459 Steps

0 Floors Climbed

.65 Miles

1901 Calorie Burned

242 Active Score

Day 45

Meal 1: Natural peanut butter sandwich on whole wheat - 171

Meal 2: Quinoa and Black beans - 327

Meal 3: 2 Chocolate Chip Oatmeal Cookie Dough Balls - 198

Meal 4: Chicken Teriyaki with bells peppers and Quinoa - 203

Meal 5: 3 Chocolate Chip Oatmeal Cookie Dough Balls - 297

Total: 1196

Fitness:

Fitbit Reading

2339 Steps

2 Floors Climbed

1.04 Miles

1946 Calorie Burned

282 Active Score

Day 40

Meal 1: Banana - 105

Meal 2: 1 cup Multi Grain Cheerios and 1/2 cup almond milk - 140

Meal 3: 90 calorie Fiber One bar - 90

Meal 4: Baked Hummus and Spinach Dip with 4 Pita Chips - 262

Meal 5: 1/2 Burrito from Elephant Bar (445) and a Glass of White Wine (85) - 530

Meal 6: Cooking Demo - 1 BBQ Chicken Drumstick, a tiny serving of potato salad, 1/2 deviled egg and Berry Lemonade - 229

Total: 1365

Fitness:

Fitbit Reading
4831 Steps
8 Floors Climbed
2.19 Miles
2171 Calorie Burned
481 Active Score

Day 39

Meal 1: Fruit Salad - 48
Meal 2: 1 Egg, 1 Egg White, Whole Wheat English Muffin - 214
Meal 3: Chicken Tortellini and Spinach Salad - 321
Meal 4: Baked Spinach and Hummus with 4 Pita Chips - 262
Meal 5: Skinny Taco Salad - 310
Meal 6: Skinny Taco Salad - 310

Total: 1465

Fitness
Stairs at the park - 4x's

Fitbit Reading
9432 Steps
40 Floors Climbed
4.2 Miles
2555 Calories Burned
821 Active Score

Day 38

Meal 1: 1 cup Multi Grain Cheerios and 1/2 cup Almond Milk - 140
Meal 2: 1 Fried Egg, Whole Wheat English Muffin, 1 tsp butter - 233
Meal 3: Baked Hummus and Spinach Dip with 4 WW Pita Chips - 299
Meal 4: Cacao Shake - 108
Meal 5: Chicken Tortellini and Spinach Salad - 321
Meal 6: Natural Peanut Butter and Jelly Sandwich on Whole Wheat Bread - 208

Total: 1299

Fitness: 

Fitbit Reading
4708 Steps
6 Floors Climbed
2.09 Miles
2172 Calories Burned
482 Active Score

Day 37

Meal 1: whole wheat toast, 1 tbsp peanut butter, 1/2 tbsp jam - 123
Meal 2: Skinny Corn Chili - 132
Meal 3: Turkey Sandwich, 2 slices of ww bread, 3 slices deli turkey, and 1 tbsp light mayo - 180
Meal 4: Strawberry and Banana Smoothie - 187
Meal 5: 149 Calorie Guacamole and 10 Mission Chips - 289
Meal 6: BBQ Chicken Salad - 332
Meal 7: Fiber One Chocolate Chip Cookie - 90
Total: 1333

Fitness:

Fitbit Reading
5637 Steps
4 Floors Climbed
2.5 Miles
2235 Calories Burned
538 Active Score

Day 36

Meal 1: Whole Grain Bagels, 1 egg, 1 egg white, with a tiny bit of butter - 404
Meal 2: Turkey Sandwich (3 slices turkey, 1 slice swiss cheese, 1/2 tomato, pickle, 1 tbsp light mayo and 2 slices of whole wheat bread - 315
Sweet Iced Black Tea - 40
Meal 3: Fruit Salad  - 96
Meal 4: Zucchini Chips - 19
Meal 5: Cucumber Tomato Salad with Pita Croutons & Baked Chicken Breast- 348
Meal 6: Grapes - 60
Meal 7: Rice Cake with 1/2 tbsp natural peanut butter - 83

Total: 1370

Fitness:

Fitbit Reading
3104 Steps
2 Floors Climbed
1.38 Miles
2078 Calories Burned
399 Active Score

Day 35

Meal 1: Slice of Pepperoni Pizza - 224
Meal 2: Whole Grain Bagels, 1 egg, 1 egg white, with a tiny bit of butter - 404
Meal 3: Fruit Salad (48) and Roasted Chicken Tortellini (174) - 222
Meal 4: Chili Lemon Corn Nuts - 130
Meal 5: Skinny Corn Chili over a baked potato with 1 tbsp low fat shredded cheese - 413
Meal 6: 1 Banana - 105

Total: 1498

Fitness:

Fitbit Reading
5677 Steps
6 Floors Climbed
2.57 Miles
2261 Calories Burned
561 Active Score

Day 34

I had a hard time getting back into the swing of things yesterday. And the carb cravings, oh my.


Meal 1: 1/2 Whole Grain Bagel, 1 tbsp 1/3 less fat free cream cheese. - 271
Meal 2: Veggie Pasta Salad - 132
Meal 3: Peanut butter and jelly sandwich - 245
Meal 4: 2 rice cakes with 2 tbsp peanut butter - 260
Meal 5: 8 Whole Grain Crackers and 2 slices of provolone cheese - 280
Meal 6: Chicken Tortellini - 260
Meal 7: 2 slices of pepperoni pizza - 448
Total: 1848 (Looks like the 2 slices of pizza probably was not a good idea.) 

Fitness: 

Fitbit Reading
3406 Steps
4 Floors Climbed
1.51 Miles
1983 Calories Burned
315 Active Score

Day 27 - Day 33 Vacation's Over...

I've been on vacation since Thursday so I didn't keep track of my food. I did however wear my fitbit everyday so I do have my fitbit readings.

Day 27

4449 Steps

1.97 Miles

4 Floor Climbed

2116 Calories Burned

433 Active Score

Day 28

3867 Steps

1.72 Miles

11 Floor Climbed

2353 Calories Burned

642 Active Score

Day 29

7121 Steps

3.16 Miles

8 Floor Climbed

2364 Calories Burned

652 Active Score

Day 30

3538 Steps

1.57 Miles

4 Floor Climbed

2067 Calories Burned

389 Active Score

Day 31

2676 Steps

1.19 Miles

0 Floor Climbed

2005 Calories Burned

334 Active Score

Day 32

2752 Steps

1.22 Miles

13 Floor Climbed

2165 Calories Burned

476 Active Score

Day 33

5858 Steps

2.6 Miles

11 Floor Climbed

2308 Calories Burned

602 Active Score

Day 25

Today I went 400 +  calories over my 1400 limit. To make up for it I made sure I walked at least 100000 steps. After I entered my days calories and I saw that I went over my goal into the red. I did some running in place, a few jumping jacks, and butt kicks just so I would get back in the green.

not good

much better

goal zone

I'm telling you the fitbit is probably the best fitness/weight loss tool I've ever used. It shows me if I need to burn more calories. Even more important it motivates me to move more. I'll take the stairs instead of the elevator or escalator. I park furthest from the store entrance just to get some extra steps in. I go for a walk just so I can see my steps add up. 

Meal 1: 1 egg, 1 egg white (scrambled) corn tortilla, 1 tbsp salsa, 2 cups of green tea. - 161
Meal 2: banana - 105
Meal 3: 2 slices of ww bread, 2 slices of deli turkey, 1 slice of mozz. cheese, 1 tsp light mayo. - 285
Meal 4: 1/2 turkey & ham focaccia sandwich from Elephant Bar with a side salad and a skinny mango mojito - 590 + 165
Meal 5: Other half of the turkey & ham focaccia sandwich. - 510

Total: 1816 

Fitness: 30 Day Shred, level 1

Fitbit Reading
10005 steps
6 floors climbed
4.59 miles
2617 calories burned
876 active score

Day 24 - 6 Pounds Gone

Starting Weight: 206

Last Weigh In: 208

Current Weight: 202

So my new strategy is working.  Keep the calorie intake between 1200 - 1400. I've been closer to 1400, which is fine since I'm burning enough calories during the day. Thanks to my Fitbit for keeping track.

Meal 1: 1 egg, 1 egg white, 2 slices of french bread (small), 1 tsp butter, 2 cups of green tea - 264

Meal 2: Green Smoothie - 119

Meal 3: Veggie & Beef Loaded Lasagna - 253

Meal 4: Rice Cake, 1 tbsp natural peanut butter, 1/2 tbsp raspberry jam - 160

Meal 5: Green Smoothie - 119

Meal 6: Slice of turkey, slice of mozzarella cheese, 1 oz wasbi peas - 120

Meal 7: Whole Grain Pasta with Chicken and Skinny Alfredo Sauce (recipe coming soon) - 296

Total: 1330

Fitness: Walked the stairs at the park 4x's. Reached My Goal!! Thanks to the cool breeze (which is rare) I was able to do the 4th climb without passing out from the heat. 

Fitbit Reading

7488 Steps

3.34 Miles

45 Floors Climbed

2381 Calories Burned

667 Active Score

I've decided to return the Ten Minute Trainer. I just don't feel it's worth the $97.83 that I will have to pay if I decided to keep it. I was attracted to the 10 minutes, but the truth is to get the results I want I would have to do two to three of the 10 minutes. Then by the time your done changing DVDs, workouts, etc... your 30+ minutes in and the whole 10 minute appeal is out the window.

I love, love, love  Jillian Michael's 30 Day Shred. This workout is only 20 minutes with no changing of DVDs and very effective.  And you can't beat the price.