Stage 2! Week 1: Monday

Stage 2: (December 28th - March 21st) Weight Loss

Goals:

1. Drop weight to 130 lbs./ Bodyfat 14%
2. Metabolic Demand 5x a week (2 circuits)
3. Weights 5x a week
* 8-12 reps
* 5 sets
4. Cardio 5x a week
* twice a day
* two 45 min. sessions
* 3x a week in intervals
5. Nutrition
* 1800 calories or less a day
* 200 grams of protein a day
* veggies 5x a day
6. Cables workout on Saturday or Sunday
7. Pilates 1 or more times a week

Would like to see:

* weight loss
* muscle building
* strong concentration in abdominal work


Good Morning America:

* I am most proud of the man who reacted and jumped on the terrorist.
* I am grateful for my job that allows me the freedoms I have.
* I am enjoying in life figuring out what will come next!
* I am committed to stage 2 and trying to get my Mom moving.
* I love my Mom, and I'm going to prove it by putting together these workouts.

Notes:

* My Mom needs my help to get up and move! There don't seem to be any appropriate gyms in her area so I was going to start including video workouts for her and for anyone else that would use them as long as she was utilizing them. However, posting videos on the blog is turning out to be more difficult than originally thought, so either way I need more time to figure it out. Either I will get the video option up and running or pictures and text will just have to do. Mom, enjoy this week because next week the workouts will begin!

Food Day!:

It's all really just a choice, and I'm making the choice to get healthy, stay healthy and feel good. No more back and forth. Join me?

Stats:

Weight - 145
Calorie Intake (approximate) - 1402
Calorie Expenditure (approximate) - 816
Net (approximate) - 586
Protein (approximate)- 196 grams


Nutrition:

Breakfast: 9 am / calories

1/2 cup oatmeal
6 egg white puff (recipe tomorrow)
coffee with 4 Tbsp almond milk with splenda
* eventually going to eliminate the splenda

Snack: 2 pm / 297 calories

2 scoops of Isopure Whey Protein w/ H20
apple

Lunch: 4:30 pm / 448 calories

5 oz. ground chicken breast
1 cup kale with feta cheese
1/2 cup quinoa

Snack: 7 pm / 388 calories

greek yogurt
2 scoops whey protein


Metabolic Demand (intense workout training aerobic and strength simultaneously by trying to tax as many muscles as possible; 2 circuits, 3 sets): concentration in Shoulders

1. Side Lunge DB 1234
2. Drop Lunge with Lateral Raises
3. Front Lunge push and pull

1. Underwire Punches
2. Squat with Reverse Fly
3. DB OH Throw

Weights: Shoulders 8-12 reps

* Smith Machine OH Press- 5 sets
* Smith Machine Shrugs - 5 sets
* DB Reverse Flys - 5 sets
* DB Front Raises - 5 sets
* DB Lateral Raises - 5 sets
* Smith Machine Calf Raises - 5 sets

Cardio:

* Gauntlet Intervals 45 min.

Good Night, Good Luck: These are challenging!

* I have given my efforts to create a video. Not sure how its all turning out.
* I learned I have to space out my workouts.
* Today has enhanced my life by getting started on stage 2 with excitement and enthusiasm!

Thoughts:

Even though I didn't work today, it seemed like my day was nonstop and I didn't get all the cardio in that I would have liked. However, I am pleased with how stage 2 is starting and very motivated and excited! I hope all of you think 2010 is going to be a great year!