My Weight Loss Plan

artluv22
artluv22 Posts: 65 Member
edited November 16 in Getting Started
Starting Weight (2.19.17): 214.6 lbs. (97.3 kg.)
Height: 5'9" (69 in. or 175 cm.)
Goal Weight: 154 lbs. (69.8 kg.)
Total Weight Loss: 60 lbs. (27.2 kg.)

Daily Calories: 1550 calories

Workout: 4-5 days a week
- 15 min of moderate elliptical trainer: 109 calories burned
- 15 min of moderate/vigorous stationary bicycle: 155 calories burned
- 15 min of running 5mph on treadmill: 193 calories burned
- 15 minutes of strength training: (I will list the exact sets in another post but it will include crunches/sit ups, squats, planks, and weightlifting)

Daily Walking: 2mph
- 30 minutes: 115 calories burned

Water: 8-12 cups (1-3 Liters)

Sleep: 8-9 hours

Meal Times:
- Breakfast: between 6:45-9:30 AM
- Snack: 11 AM
- Lunch: 12-1 PM
- Snack: 2:30-3:15 PM
- Dinner: 5-6 PM
- Snack: 6:30-6:45 PM

NO MORE FOOD AFTER 6:45 PM (unless I didn't eat enough calories)!!! ONLY WATER! AND I WILL EAT WHATEVER I WANT, AS LONG AS IT IS NOT OVER 1550 CALORIES!

Teas: Green Tea, Oolong tea

Will this be hard? YES! :s
Will I feel like giving up then start bingeing and/or not exercising? Most likely :(:'(
Do I have what it takes? I hope so :#
Do I want to succeed? OF COURSE :p
Is that motivation enough? DUH :D

WISH ME LUCK!!!

I used this calculator to determine how many calories I burn from certain exercises --> scoobysworkshop.com/calories-burned/

Replies

  • AlyssaPetsDogs
    AlyssaPetsDogs Posts: 421 Member
    Great dedication and good luck with this! :)
    My only suggestion would be to not rely too heavily on the calorie burn figures for working out, especially if you plan to eat back some of the exercise calories. It can definitely be overinflated!

    I have a similar end goal! I started at 225 and I'm now at 190 with a goal of 140! Currently at 1200 calories (closer to 1400 when I eat back some of my exercise calories). Feel free to add me :)
  • SmithsonianEmpress
    SmithsonianEmpress Posts: 1,163 Member
    GREAT goals. Good luck
  • ktrulez
    ktrulez Posts: 267 Member
    good map and starting point, with anything you have taken the first of many steps. stick with it and make minor tweaks if you hit plateaus and you will get to your goals! BOL!
  • artluv22
    artluv22 Posts: 65 Member
    alyssadanielle2493 wrote: »
    Great dedication and good luck with this! :)
    My only suggestion would be to not rely too heavily on the calorie burn figures for working out, especially if you plan to eat back some of the exercise calories. It can definitely be overinflated!

    I have a similar end goal! I started at 225 and I'm now at 190 with a goal of 140! Currently at 1200 calories (closer to 1400 when I eat back some of my exercise calories). Feel free to add me :)

    I don't plan on eating back any calories I burn. If I burn 100 calories from exercise, I won't eat it back. Nothing over 1550. Before I wanted to eat 1200 calories with the same workout but that's too low, especially if I want to be toned when I lose the weight. So I increased it to 1550, a calorie deficit of 778. That way, it's low enough to lose weight but high enough to also get some muscle.
  • artluv22
    artluv22 Posts: 65 Member
    kommodevaran wrote: »
    To lose weight, you just need a calorie deficit, but you need to stick to it. Eating less isn't as easy as it sounds like (if it were, you'd done that before you got overweight), but you have to eat less to lose weight, and do it for a long long time, and after that, hopefully not undo all your work by bingeing. To be able to stick to eating less and not binge afterwards, you have to not eat too little. You also have a life to live through this process, and unless you have someone to take care of everything for you so that you can dedicate 100% of your time and mental energy to this project, you will fail.

    Your plan looks too strict in both meanings - too little calories for your size (you'll be hungry) and too much exercise, and also unnecessarily detailed.

    Don't start a plan based on luck/hope/motivation, or anything you think you'll want to quit even before you start. It will take you a year to lose 27 kilos.

    Instead, I would suggest you set a reasonable calorie goal, make a sensible meal plan in synch with your schedule, plan for exercise you want to do, build more everyday activity into your day, go to bed at a decent hour, and drink when you are thirsty.

    Weight loss projects don't fail because we don't do enough, but because we try to do too much.

    Trust me, 1550 is enough for me. I tried to do 1200 calories but I couldn't do it. I needed a goal low enough to lose weight but high enough to gain muscle.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    I think I commented on your other post, you're better off with a full body strength training programme 3x a week and a bit of cardio the other 2 days a week for the look you're after
  • Unknown
    Unknown
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  • size102b
    size102b Posts: 1,370 Member
    This is for the rest of your life try not be so strict in yourself it's a lifestyle plan :)
  • artluv22
    artluv22 Posts: 65 Member
    It takes 4 weeks for me to notice a difference, so thats why that plan is for 4-6 weeks. I plan on weighing myself weekly. I have tape measure.... somewhere in my house hahaha. I created this for me personally, to meet my goals and because I'm capable of doing that much cardio a day. Ik it will be a long and hard journey but I want to reach my goal, so that is motivation enough. Also, I might do self-defense classes next year, so I want to be pretty fit.
  • cerise_noir
    cerise_noir Posts: 5,468 Member
    Don't forget to weigh everything that isn't a liquid on a food scale, and choose correct/accurate food database entries.
  • Commander_Keen
    Commander_Keen Posts: 1,179 Member
    People say no food after a certain hour because they believe you can not make good decisions.
    If you are hungry after 7pm, there are veggies that weigh almost nothing that you can eat.
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