STARTING BF% – 30.6%
CURRENT BF% – 31.4%
BODY FAT % GOAL – 20%
As you can see my BF% didn’t go in the direction that I had hoped. The sad thing is I really thought I did a good job this week. I know I reached my workout goals with cardio five day’s and lifting four, but once again my downfall is what I ate. I did a good job all week, then the weekend hit. During the Husker game Saturday is where things really went downhill! I had a few too many beers and I decided to share a plate of delicious Murphy’s nachos with some friends instead of having a meal. I guess it’s good that I know what my problems are, now it’s having the willpower to not give in!
My friend Alyssa, a dietitian in the making, has my meal plan just about ready! I can’t wait to start it! In the mean time she has given me a few pointers to follow. One thing she said that has really stuck in my head is, “About 90% of my BF loss will be my diet.” Which, for me is the hardest part! My goals this week are going to be the pointers Alyssa gave me.
I have a BMR (Basal Metabolic Rate) of 1530 calories, which is the number of calories I need daily to survive. Alyssa says I need to stay between 2,000 and 2,500 calories a day, depending on how long and how intensely I exercise. I should consume 500-600 calories each meal and two 100-200 calorie snacks throughout the day. She also recommended eating a smaller supper since metabolism slows down as the day goes on. I’m really going to try to take all of this information into account when I make my food choices. I’m also debating on doing a cleanse for a week…but more on that later.
- MAIN GOAL: Track all of my calories and stay between 2,000 and 2,500 calories a day, focusing on eating healthy and lean.
- PRIORITY: 45 minutes of cardio 5 days a week, 30 minutes of weights 4 days a week.
- SECONDARY GOAL: Cut back on sweets.
I am really happy with my workouts this week. I was able to work out every day but Friday, which included my cardio and 4 days of lifting! I really tried to focus on not rushing through my workouts and making them more of a priority…which really made them a lot more enjoyable!! I really do love to work out and exercise, the feeling you get after you’ve completed a hard workout is amazing and that feeling is a great motivating tool for me! We had our last Wing Ride of the season, which was a lot of fun and my volleyball league at the YMCA started on Wednesday, so now I have that to look forward to each week!
Even though I had a few setbacks this week, I also made some improvements that I am really proud of! I need to stay focused on the positives and not get discouraged!
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