Making a plan

drajel

I have attempted at getting back into shape several times and have found that after a few weeks (at best) I give up. and its more of a slow surrender then a quick defeat. I usually rationalize one small aspect away and then another and another until the whole plan is down the drain. I decided not to follow any plan out there and just go to the gym and see what happened. I go to the gym and walk around until I find something I feel like doing. It has been a couple weeks now and I realized that I have started to fall into a regime all on my own. I have begun to shed some fat (not weight yet) and I feel like I have more energy through out the day. I did consult with a doctor to make sure I would not be doing or using anything risky to my body. below is an outline of what my plan looks like and if you are having trouble sticking to anything I really recommend making your own plan and be sure to have rewards in there for when you just don't want to do it anymore. I apologize for the crappy formatting.

Fitness Plan:
Goals:
• Get 90%+ on PT Test
o Lose 3 inches on waist
 Fasted Exercise
o Run 11 min 1.5 mile
 Exercise 6 Days a Week
• Fit In My “Skinny” Outfit
o Lose 25 pounds
 Monitor Calorie Intake
• My Fitness Pal
 Eat Proper Amounts
• No Second Helpings
 No Fast Food

Pitfalls
• “Weak” days
o No going home until you hit the Gym
• Weekends
o Laziness
 Work on Truck
 Play Games with Liam
 Clean Something
o Cheating
 Semi-Cheat Snacks
• Downtown
o Food
 Salad Only when Eating Out
 Bring Snacks
• State Fair
o Trade
 Eat something terrible? Workout extra for one minute of each Calorie Eaten
o Fasted Shifts
• Events
o If Events interfere with scheduled Gym times, move Gym time to immediately following the event.
o If Events interfere with Nutrition Regime, bring your own food to events (One Found Item Allowed)

Rewards:
• Weekly Sushi
o All Workouts Accomplished
o No Cheating on Diet
• Monthly Night Out
o All Workouts Accomplished
o No Cheating on Diet
o PT Test Milestones Met
• 90%+ On PT Test
o Chinese/Sushi Buffet
• Fit In “Skinny” Outfit
o Buy New Outfit

Nutrition:
• Fasting Days
o No food before workouts.
o Minimum 12 hours no food
o No Pig out after workout
• Calorie Count
o 2,000 with workout
 50% Carb
 30% Fat
 20% Protein
• Portions
o Controlled
 Weigh/measure it out
o Balanced
 My plate standards

Supplements:
• Protein – MusclePharm Combat
o 1 Scoop after workouts on Tuesday and Thursday
• BCAA – MusclePharm
o ½ Scoop after workouts on Tuesday and Thursday
• Pre-Workout – MusclePharm Assult
o 1 Scoop before workouts on Monday, Wednesday and Friday
• Multi-Vitamin – MusclePharm Armor V
o 6 ea. in the mornings on Monday, Wednesday and Friday

Exercise:
• Monday – Treadmill run – 60 min
o Work up to 6 mph holding for remainder of time
• Tuesday – Circuit – 45 Min
o Warm-up Jog – 10 min
o Sprint 2 Laps
 10x Leg Lifts
 25x Russian Twists
o Sprint 2 Laps
 15x Chest Press @ 70lbs
 25x Bicep Curls each Arm @ 30lbs
o Repeat 4x
• Wednesday – Bicycle/Treadmill – 90 min
o Bicycle
 set for 65% heartrate – 60 min
o Treadmill
 Alternate walk/run 3 min intervals – 30 min
• Thursday – Circuit – 45 Min
o Warm-up Jog – 10 min
o Sprint 2 Laps
 10x Leg Lifts
 25x Russian Twists
o Sprint 2 Laps
 15x Chest Press @ 70lbs
 25x Bicep Curls each Arm @ 30lbs
• Friday – Treadmill run – 60 min
o Work up to 6 mph holding for remainder of time
• Saturday – PT Test
o PT Test Goal (See Chart)
 Push-ups – 58
 Sit-ups – 54
 Run – 11:06
o Bicycle – 30 min
• Sunday – Rest