10 Week's To June

stevemcknight

Alright - here it is. bookmark it and drop in every day. It's time to crush it to June 1st. Here's the thing - we all have different rules. Some are doing low fat, some low carbs, some Zone - whatever. I'm following the Anabolic Diet. Pick your poison and follow it for 10 weeks.

I was going to do a challenge, but the more I think about it.... there are a million challenges out there - but in the end, you choose to succeed or fail. No challenge here, but for the next 10 weeks, I'll be logging in each day, putting my food in and hitting my numbers.

Choose to succeed or choose to fail. Every little decision about nutrition and exercise pushes you one way or the other towards your goal or towards your old life.

What plan are you doing? What calories? What macro's? (protein/carbs/fat) What exercise plan?

What I've found with my clients, and myself - those who have a plan can finish it with great success, those who don't have a plan, don't find the results they're hoping for.

stevemcknight

Here's my plan:

Exercise: Following the http://www.bodybuilding.com/fun/beginner-to-advanced-bodybuilder-in-12-weeks.html plan. It's 4-6 days of lifting a week depending on phase. Right now, I have 2 weeks left of Phase 2, then moving to 6 days of lifting for Phase 3.

Nutrition: Anabolic Diet: 5 days a week of extremely low carb, 1 carb up, 1 24 hour fast. This will be my general week:

Monday: Lift - low carb
Tuesday: Lift/Cardio - low carb
Wednesday: Cardio - low carb
Thursday: Lift - low carb
Friday: Lift/Yoga/Cardio - low carb before lift + high carb after lift
Saturday: rest - carb up
Sunday: Cardio - fast

I will be sipping BCAA's during my fast to prevent muscle loss. I'm super excited to start this tomorrow. In 10 weeks, I will be more ripped than ever. That is not a prediction, it is a fact.

SassyStef

Thanks for the heads up and reminder!! I have 10lbs to go for my goal so I am glad there is 10 weeks LOL think you just inspired me to start a new program for those 10 weeks!!

jsmjboertlein

O my! Didn't realize it was that soon!

Suzy12

If you fail to plan, you plan to fail. Isn't that the truth??!!!

Ok, I'm putting it out there:

Log on each and every day and log in each and every morsel.
Hit the gym 5x a week (I'm currently at 4).
Do my floor exercises every day!

I need to be beach ready in 4 weeks. YIKES!! So I'll be taking two weeks "off" (but not going crazy, trust me!) and then coming back for the last 4 with the above-mentioned plan!

I'm in it to win it!

ysamatar

I'm in and willing to see some real results. 10 weeks it is.

WifeMomDVM

10 weeks to June already?!?!?

Well this is perfect. I'm on a 6 month plan right now but we will see how much progress I make in 10 weeks.

Ok - here are my goals:

1) Log in every day and log all food (eat clean!) and try my best to hit macronutrient profile of 40% carbs, 30% fat and 30% protein
2) Lift heavy weights (following Stage 1 of "The New Rules of Lifting for Women") 3 x week
3) Run on my elliptical at least 2 days a week

No cheats- but I do have an out of town weekend conference with meals provided so not sure how my diet will go then, but it's just 3 days.

I have some before pics so I'm ready!

jaybaileys

You know mine 3 kettlebell workouts per week and 1 day of cardio at fit club. Food will be similar as its been and in my diary for this kebll segment. Then in about a month I think I'll be bulking. But Im with you on this good luck everyone!

Today - Medicine Ball Cardio from Tony Horton's One-on-One series at Pittsburgh Fit Club!

ski3r4life

1200 cal per day
Work out 5x per week (a total of at least 4 hours)

• One meal per day should be something fresh. This can be anything from fresh fruit to fresh vegetables. This will help me get more healthy nutrients that my diet has been lacking and will give me a meal that keeps me feeling full!

• Cook one healthy meal per week. I'm going to start increasing my cooking skills!

• 45 grams protein AT LEAST per day and 14 grams fiber per day. At this point, my diet is really high in carbohydrates and sugars and sodium. I NEVER seem to get enough fiber or protein. I should probably do something about the excess fats, carbs, sugars and sodium in the long-run but I am going to start changing my diet with SMALL GOALS first. All of this is completely new to me. I am going to start really paying attention to how many fats, carbs, sugars, and sodium I am really putting into my body - but at the moment I'm not going to put restrictions on them. In fact, I think my other above goals (one fresh meal per day, cooking healthy once per week, and increasing protein and fiber) will actually have a direct impact on this anyway!

gailosborne

Me too please!

I've been maintaining but want to try to lose some lower tummy fat. I have stopped watching the scale so much and am trying to concentrate on the measurements thanks to the heavy weights training I've been doing.

Interval training 3x per week followed by weight training or weight training/plyo circuits.
Endurance training 2X per week. (longer runs and cycling)

Im going to keep away from refined carbs, sugar, alcohol and non clean food.

What do I want to achieve?

I want to progress to advanced exercises in circuits.
I want to make gains in my fitness and nutrition during what will be a time of challege for me (I become a headteacher/principal in 3 weeks.) rather than tread water.
I want to reduce my lower tummy measurement. (I know it is notoriously hard to measure so I'm going by measuring an inch below my tummy button unless anyone has any better ideas!) I have abs but you can't see them yet!

As a reward to myself in 10 weeks when I achieve these things, I will have swimming lessons to increase my confidence in the water - its the only thing holding me back from tring a short triathlon.

Thanks

daniellefsc

Yikes, June is 10 weeks away!!

My goal is to log on here each and every day AND log everything that I eat. I am going to try hard to eat 1200 calories each day. This has been a challenge for me. I tend to eat pretty healthy, but need to cut back on the alcohol and candy.

Workout at least 3 times per week at the gym (mainly fitness classes) and run outdoors at least 3 times per week.

I am going to the beach in 4 weeks and would love to see some progress by then

I can do this!!

Macacadopai

Aiming for a ~1000 kcal burn 6 days a week

Sunday, Tuesday, Thursday: Cardio + Arms
Monday, Wednesday, Friday: Cardio + Legs
Saturday: Free

Not going on a specific diet, just eating healthier but keeping the carbs
for breakfast (porridge) and a small post-morning workout snack(maizen), eating as many fresh vegetables as possible. (Which is almost every lunch, dinner and snack) and lots of protein(especially fish)
1200 kcal Monday, Tuesday, Thursday, Friday, Sunday
1400: Wednesday
1500-2000: Saturday

I've lost 5kg the last month and a half doing this, and my arms and legs are in great shape with some proper muscle definition for the first time ever

autumn13

okay I have to think about my plan but I'm in!

stevemcknight

okay I have to think about my plan but I'm in!

Aren't you at work?

JennLifts

I'm 50% carbs, 17% fat, and 33% protein.

Mon- Cardio, upper body heavy lifting.
Tues- Cardio
Wed- Cardio, lower body heavy lifting
Thurs- Cardio
Fri- Cardio, full body.
Sat- Cardio
Sun-... usually off.

Vegetarian, maintaining, building muscle. I always log it all, don't eat off, out, or crappy too often. Protein powders and bars are big with me. As time goes on, I plan on adding some more lifting. The end

GiGi76

Im in!!!

Here is my plan....1450 calories with 45%carbs/30%fat/25%protein.... if i dont feel to bad after a week of this i may try a 40/30/30 ratio but when i get low on carbs i usually get tired and have a hard time with workouts!!! Next I will workout 6days a week (doing this already) but i will be aiming for at least a 300-400calorie burn each day!!! Right now im still working on my p90x/bodyrock hybrid so i will continue with it while doing this!!! Hoping to be cut by June!!!! We can do this!!!

Atlantique

okay I have to think about my plan but I'm in!

What she said! I haven't been at this very long, so I don't really have a distinct eating plan at this point. I am very good about logging though and with staying w/in my calories.

Exercise-wise:

-W4 of C25K on M/W/F. the exact days may change due to weather, but I will get all 3 run/walks in.
-40 minutes of fast walking on the non-run days.
-Pilates Reformer two days

autumn13

*Goals*Drop 10 pounds and tone!!!!!!!

1)Log in everyday and log all food (Eat Clean) 1290 calories and 35% Protein

2)Warm up everyday on the ellipital 10-15 minutes.Jillian Michaels shred and 6weeks 6 pack every other.Sunday yoga!:)
Some changes will be made due to the weather getting nicer...More like little adds here and there.

(No cheats) But Sugar Free Jello, Honey, and Gummibears...Three things I can't live without

Best of luck to everyone....10 weeks...I'll post before and after, can't wait!

hooah_mj

okay I have to think about my plan but I'm in!

What she said! I haven't been at this very long, so I don't really have a distinct eating plan at this point. I am very good about logging though and with staying w/in my calories.

what they said....

stevemcknight

We did Medicine Ball Core Cardio today at Fit Club and it was MUCH harder than I remember from last time I did it. My carb up is in progress and has one more meal to go, Aiming for 400g of carbs today, it's been good and accomplished the goal. Starting next week, I'll be carbing up on Saturday, and fasting on Sunday. Should knock me right back to ketoland asap.

For everyone starting this 10 week push with me - take your pictures! Weight is not the only goal. It's about fat loss and cutting!

I took my pics today, I put a new one in my progress pics, but I'll figure out how to link it here tonight.

Also, I've been thinking about outside goals. In 10 weeks, we have the opportunity to change any aspect of our lives, and I have one that I'm more than ready to address.

I've slowly fallen out of the habit of reading a self-improvement book every day. I was really good about it for a long while, but when I quit eating breakfast out at the local diner (with the other super old single guys) I started turning on the radio or tv when I ate my eggs. Tomorrow (and for the next 10 weeks,) I'll be back in daily study/improvement mode.

Here's the books that I have to read over the next 10 weeks.

Good Calories, Bad Calories (last 3rd of this really great book)
The Spartan Workout
Autobiography of a Yogi
The Way of the Superior Man

If I run out - or if anyone else has any suggestions - I'm all ears. I really believe that, as human beings, we all need to make dedicated, purposeful steps to improve ourselves. Becoming better, no matter if physically, mentally, spiritually, emotionally, financially - doesn't happen by accident. We all have to dedicate time and effort to improve ourselves. I'm using these 10 weeks to do more than improve my 6 pack.

stevemcknight

*Goals*Drop 10 pounds and tone!!!!!!!

1)Log in everyday and log all food (Eat Clean) 1290 calories and 35% Protein

2)Warm up everyday on the ellipital 10-15 minutes.Jillian Michaels shred and 6weeks 6 pack every other.Sunday yoga!:)
Some changes will be made due to the weather getting nicer...More like little adds here and there.

(No cheats) But Sugar Free Jello, Honey, and Gummibears...Three things I can't live without

Best of luck to everyone....10 weeks...I'll post before and after, can't wait!

I like these goals - and like all goals, you're totally right in them needing to be flexible. I used to schedule my cardio ahead of time, but now I just schedule cardio days and see what I'm feeling that day. Someday - I'm sure I'll do the same with lifting, and not always be on such a regimented lifting schedule. But that's not yet - tomorrow I have 39 sets of Chest/Back/Shoulders then abs coming up!

stevemcknight

I'm 50% carbs, 17% fat, and 33% protein.

Mon- Cardio, upper body heavy lifting.
Tues- Cardio
Wed- Cardio, lower body heavy lifting
Thurs- Cardio
Fri- Cardio, full body.
Sat- Cardio
Sun-... usually off.

Vegetarian, maintaining, building muscle. I always log it all, don't eat off, out, or crappy too often. Protein powders and bars are big with me. As time goes on, I plan on adding some more lifting. The end

Love "heavy lifting" Wish all women got this!

stevemcknight

1200 cal per day
Work out 5x per week (a total of at least 4 hours)

• One meal per day should be something fresh. This can be anything from fresh fruit to fresh vegetables. This will help me get more healthy nutrients that my diet has been lacking and will give me a meal that keeps me feeling full!

• Cook one healthy meal per week. I'm going to start increasing my cooking skills!

• 45 grams protein AT LEAST per day and 14 grams fiber per day. At this point, my diet is really high in carbohydrates and sugars and sodium. I NEVER seem to get enough fiber or protein. I should probably do something about the excess fats, carbs, sugars and sodium in the long-run but I am going to start changing my diet with SMALL GOALS first. All of this is completely new to me. I am going to start really paying attention to how many fats, carbs, sugars, and sodium I am really putting into my body - but at the moment I'm not going to put restrictions on them. In fact, I think my other above goals (one fresh meal per day, cooking healthy once per week, and increasing protein and fiber) will actually have a direct impact on this anyway!

I totally totally totally agree with SMALL goals!!! When working with new clients and trying to change their eating habits, I only do one goal per 2 weeks. Then add a new goal, and a new. They slowly add up to really clean eating.

Of course, every client is different based on what they're currently eating, but my general plan is:

Week 1: Log everything
Week 3: Nothing out of a box - raise protein
Week 5: No cheats

It would be so difficult to do all that at once, but sticking them together in a series is a lot easier. That's basically how I got to the way I eat now, little steps!

tattoodfreek

I'll be back tomorrow to post my goals. You know I'm in, but I need to think out a clear concise plan. I'm glad you're doing this, because though I have made progress in the last few months, if I'd have had a clear plan and vision, I bet I'd be further along! I kind of am having trouble determining what direction to go. I've been a little run down, so I was thinking of bumping up close to maint for a week or two. I've just this week focused on increasing my fat intake, as I was too low every day, and I think it was having an adverse effect on my progress and hunger level. I also increased my whole grain carbs the last few days. My energy has been considerably better, but I can't decide if it's the carbs or the high calories the last few days. I am definitely one who crashes on too low carbs. I probably will experiment a bit there to see which is paying off.

ski3r4life

I love this forum! Are we going to be checking in here daily? Diet requires adjustment to circumstances, and at the moment I have no money literally 0. So, I had to change my meal plan from Monday to Wednesday. It will be high in carbs, but I am hitting my 1200 cals and exercise goals! Also, I am starting a push-up regimen and crunches regimen so that eventually I'll be able to do 100 push-ups AND 200 crunches. See you guys tomorrow. Day 1, so far so good.

ski3r4life

Hey guys, I'm going to do a spreadsheet for everyone in this group, but only if you want to be included. If you want to be included, please e-message me your e-mails and I will send out a weekly spreadsheet to everyone keeping all the data for everyone current.

JennLifts

Also, I've been thinking about outside goals. In 10 weeks, we have the opportunity to change any aspect of our lives, and I have one that I'm more than ready to address.

I've slowly fallen out of the habit of reading a self-improvement book every day. I was really good about it for a long while, but when I quit eating breakfast out at the local diner (with the other super old single guys) I started turning on the radio or tv when I ate my eggs. Tomorrow (and for the next 10 weeks,) I'll be back in daily study/improvement mode.

Here's the books that I have to read over the next 10 weeks.

Good Calories, Bad Calories (last 3rd of this really great book)
The Spartan Workout
Autobiography of a Yogi
The Way of the Superior Man

If I run out - or if anyone else has any suggestions - I'm all ears. I really believe that, as human beings, we all need to make dedicated, purposeful steps to improve ourselves. Becoming better, no matter if physically, mentally, spiritually, emotionally, financially - doesn't happen by accident. We all have to dedicate time and effort to improve ourselves. I'm using these 10 weeks to do more than improve my 6 pack.

I love this Idea- I'm going to think of something as well.
Also, it's religious, but "The Me I Want to Be" is a great read.

stevemcknight

I love this forum! Are we going to be checking in here daily? Diet requires adjustment to circumstances, and at the moment I have no money literally 0. So, I had to change my meal plan from Monday to Wednesday. It will be high in carbs, but I am hitting my 1200 cals and exercise goals! Also, I am starting a push-up regimen and crunches regimen so that eventually I'll be able to do 100 push-ups AND 200 crunches. See you guys tomorrow. Day 1, so far so good.

That's my idea. A few of us used to check in to this P90X thread years ago and it was amazing, but those boards are different now and not as great. I'll be checking in here every day with my progress towards June!

5 eggs and tuna breakfast down the hatch. This is my weekend, since I play gigs on the real weekend, I try to not put training on Monday, just chilling today. I'm digging into my hour of development now, Good Calories, Bad Calories this morning.

stevemcknight

include me with the spreadsheet - *edited out due to lower advice - I'll send you a pm

Atlantique

Also, I've been thinking about outside goals. In 10 weeks, we have the opportunity to change any aspect of our lives, and I have one that I'm more than ready to address.

I've slowly fallen out of the habit of reading a self-improvement book every day. I was really good about it for a long while, but when I quit eating breakfast out at the local diner (with the other super old single guys) I started turning on the radio or tv when I ate my eggs. Tomorrow (and for the next 10 weeks,) I'll be back in daily study/improvement mode.

Here's the books that I have to read over the next 10 weeks.

Good Calories, Bad Calories (last 3rd of this really great book)
The Spartan Workout
Autobiography of a Yogi
The Way of the Superior Man

If I run out - or if anyone else has any suggestions - I'm all ears. I really believe that, as human beings, we all need to make dedicated, purposeful steps to improve ourselves. Becoming better, no matter if physically, mentally, spiritually, emotionally, financially - doesn't happen by accident. We all have to dedicate time and effort to improve ourselves. I'm using these 10 weeks to do more than improve my 6 pack.

I love this Idea- I'm going to think of something as well.
Also, it's religious, but "The Me I Want to Be" is a great read.

I picked up Protein Power yesterday and am enjoying it so far.

autumn13

include me too