Countdown ‘til The Fourth
To promote healthy eating habits and physical activity to people of all ages.
What made you come up with this challenge?
Since coming home for the summer, I have fallen off. My diet has been horrible and I’m nowhere near where I want to be. This will be a five-and-a-half week challenge that I am doing for myself. I’m hoping it will inspire others to do the same. I will post what my diet will consist of as well as pictures of everything I eat.
1) Currently I weigh 210, which doesn’t look bad on me. My body fat percentage has increased, which is taking away from muscle definition and my appearance. I went from 11.5% to 13.5%. So, I will first cut weight (Lose 10-15), which would put my weight between 195 and 200 lbs. I feel if I diet properly and train harder each day than the previous day, I will see amazing results.
2) I would love to rebuild core strength and improve the appearance of my abs.
3) I want my trapezius to be bigger.
My diet will consist healthy 7 days a week (meaning no cheat meals on weekends). I will consume 5-7 servings of veggies everyday to help cut weight; this will help me maintain or keep muscle mass while shredding body fat at the same time. I will eat 5-7 times a day (including meals and snacks). I WILL NOT EAT BREAD during this challenge, not even Whole GRAIN. Bread has a large amount of gluten in it, which turns into sugar and takes away from definition and toning. I will drink half my body weight in fluid oz a day. I am 210 lbs so half my body weight in fluid oz will be 100 oz. I know i do not keep track of how many bottles of water I drink so to be on the safe side I will a gallon of water (128 oz). I Do Not expect you all to consume a gallon a day, just half your body weight. Over the last 2 weeks I’ve consumed large amounts of bread from dinner rolls to burgers to waffles; this took away from the definition I once had.
After 10pm I will not consume starchy carbs such as potatoes (both white and sweet potatoes), brown rice or pasta. If I’m hungry, I’ll eat a salad, salmon and veggies or just veggies.
This is my logic and reasoning for not eating starchy carbs after 10pm: when we consume starches, especially starchy carbs, it takes our bodies longer to digest these carbs. Think about it like this Fit-Fam; have you ever eaten something heavy late at night, and woke up the next day still full? That’s because your body hadn’t digested the food entirely; therefore it was still stuck to you.
My training regiment:
While I’m at home, I do not have a gym membership so what I am going to do is increase cardio. In the morning I want to run three miles before going to work and a quick mile and a half at night. Cardio will help burn belly fat as well as FAT PERIOD! My only problem is getting up at 7 (lol). I will start my three-mile run tonight seeing how I didn’t wake up this morning at 7am, and in the morning I’ll run my three miles again.
Weight training: I have the basics at home such as a bench, 2 curl bars and a few resistance bands, I will perform High Intensity Interval Training or Circuit Training. I start my job at the YMCA on 6/16, which will allow me to have a gym membership for 3 months. There I’ll complete a 5 day split routine:
Thursday: Back and Biceps
Friday: Shoulders and Triceps
Saturday: I will touch up muscle groups that I didn’t hit as hard during the week.
ABS will be incorporated throughout my entire workout. I know I probably will not have my 6 pack by the Fourth of July, but I plan to have the outline defined and to see progression with it.
I will take a day one picture of my weight from the front, left and right side as well as my back. If you are not comfortable posting your before picture it is A-OK; you can keep this for your personal records. At the end of the challenge on July 3,2014, I will take an after picture and have a side by side picture with where I was prior to this challenge.
So Fit-Fam my question to you is, “What will be your fitness goals for the next 37 days?” Remember to be realistic in making your goals maintainable. I will do my best to help. Do not hesitate to call or text me with your questions, comments, or concerns!
“You Are Your Biggest Critic”