Physical:
• Weight: 194 lbs (loss of 6 lbs)
• Body Fat: 25.9% (loss of 2.6%)
• Waist Size: 36 in (no change)
• Shoulder Size: 50 in (no change)
• Chest Size: 45 in (no change)
• Arm Size: 15 in (no change)
Nutrition:
• 1-2 12oz soda's this week
• 1-2 Fast Food/Restaurant Meals this week
• 1700 Calories per day
• 2-3 fruit and vegetable servings per day
• Seldom unhealthy snacks and sweets
Current Habits:
• 3 Days of weight training
• 4 Days of cardio training
• Some works outs at work (jogging, sit-ups, and push-ups)
• 2-3 hours of television per day
• 1-2 hours of house/yard work per day
• 6-8 hours of sleep every day
GOALS SET FOR 15 WEEKS
Physical Goals:
• Weight: 180 lbs
• Body Fat: 15 %
• Waist Size: 32 inches
• Shoulder Size : 58 inches
• Chest Size : 50 inches
• Arm Size : 18 inches
Nutritional Goals
• One soda per week
• One Fast Food or Restaurant Meal per week
• Maintain a 1600 Calorie per day diet
• Eat Fruits and Vegetables on a daily basis
• Cut out unhealthy snack food (chips, candy, sweets, etc.)
• Drink 2 Liters of water per day
Habit Goals:
• Weight Train 3 times a week
• Cardio Exercise 5 times a week
• Exercise at work for at least 1 hour
• Limit TV time at home to 1-2 hours
• Dedicate 1-2 hours per day to house/yard work
• Better sleeping habits, at least 6 - 7 hour per night
Sunday, September 27, 2009
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You are brave to post your progress on the web...keep up the good work son.!
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