This is the post where I state my goals for the next 16 weeks, but I know they will slightly change so here are my goals for right now (bikini competition is 20 weeks out).
- Use My Fitness Pal daily to track my carbohydrate, protein and fat ratios
- Work out 6 times a week and make it a priority
- Use weights more, and get over my fear of the weight room
- Take weekly photos to track progress, these will be Monday’s
- Weekly weigh-ins to track weight loss, these will be Monday’s
- Weekly measurements to track inches lost, these will also be on Monday’s
- Lose at least 10 pounds in the first month
So now that my goals are laid out pretty clearly, here’s where I’m starting.
Weight: 174 (according to my doctor last Monday, June 9, 2014)
I definitely gained back some of the weight I lost post tonsillectomy, but I’ve maintained a size 10, so I’m not complaining- completely. I have 16 weeks to get my butt in gear and become bikini competition ready.
I’ve changed my eating schedule to 6 times a day:
Breakfast- 7/8 am (depending on the day)
Snack- 10/11 am
Lunch- 1/2 pm
Dinner- 4/5 pm
Snack- 7/8 pm
Second Dinner- 10/11 pm
Here’s an example of what I’m eating. This is from today’s menu.
Breakfast: 2 corn tortillas, 2 eggs, steamed broccoli
Post workout snack: paleo protein shake with almond/coconut milk blend unsweetened
Lunch: Chicken breast with brown rice and basil pesto sauce
Snack: plain Greek Yogurt with Bear Naked granola and honey
Dinner: Gluten Free chicken sausage and Brussels sprouts, no salt added ketchup
Second dinner: Beef plain, small apple, 1 cup of watermelon
88 ounces of water/liquid
The ratios I’m trying to hit are 40% protein, 40% carbohydrates and 20% fat. This breaks down to 256 grams of protein, 256 grams of carbohydrates and 57 grams of fat. My ratios were close with 40% protein, 31% carbohydrates and 29% fat, but I was no where near the grams needed. When I put my goals into My Fitness Pal it calculates what you need, but I know this first week will be the week I get used to eating differently. I’m still eating gluten free and as clean as possible like the paleo diet, but I’m incorporating some grains such as brown rice, quinoa and steel cut oats. Immy suggested rice cakes for low fat snack that can help add carbohydrates to my intake. She also said not to worry too much if my fat ratios are a little higher; especially if the fats are healthy fats from foods like avocado.
This is going to take some getting used to. Here are some pictures from today.
I made Brussels sprouts for the first time. I steamed them and that’s it. I wanted to make sure that I liked the taste and the texture. They remind me of cabbage, kinda. I had them with my chicken sausage, so they had some ketchup on them, which was pretty good.
This morning I tried a new class. It’s called Intense Toning and was it ever. There’s no cardio at all, which is great because I wasn’t looking for cardio. The class works all the muscle groups and incorporates body weight, free weights and weighted bars. The instructor was pretty awesome and I will have to take this class again, just not next Saturday… It’s race day :]
This evening had to work my part-time job and I was curious about how much we burn by walking around the store, either helping customers, straightening or because there’s nothing to do. In 4 hours and 24 minutes I burned over 700 calories. The average person burned 70-85 calories an hour while watching TV. So I definitely think of this as exercise.
Are you getting ready for the new week? Do you have summer goals?