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    SUN_N_SEA   11,848
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Thoughts on Transition..


Thursday, January 17, 2013

I'm in transition, and trying to figure out the best nutrition plan to match my sort of new fitness plan. I had previously been eating an average of 1300 calories/day, but always felt hungry, which inevitably led to a binge. Nevertheless, I was able to maintain this model and lose a fairly significant amount of weight. But now I have a real goal, not just to lose weight, but to drop my body fat in 2013. I want to ensure that these last 5-10lbs that I lose are mostly fat, not precious muscle. I want a leaner, more toned physique. And I want a bikini belly (Read: visible abs!), desperately.

I've started routine strength training (3x/week M/W/F) and I'm continuing with my daily cardio intervals (at least 45 minutes), as well as daily ab exercises (200+ crunch variations/day). I know that if I stay at 1300 calories/day, I will feel even more hungry and ravenous after workouts. I'm planning to up my calorie intake to 1600/day, with a focus on getting more protein in my diet. I'm aiming for 120grams/day (or about 30% protein). I want to decrease carbs because I have such an unhealthy obsession with pasta/bread/rice/cake/cookies (even the "healthy" ones that I make do me in!!), it's way too easy to overdo it in this category. Right now, I want to shoot for about 160grams/day carbs (or about 40%), and I want to draw more on vegetable based sources for these, more salads in 2013! This leaves a remaining 50grams/day fat (or about 30%), which is good for me since I LOVE walnuts/almonds/avocado/olive oil. I'm planning to take a closer look at the breakdown of each meal that I consume, looking more carefully at the macronutrients to be sure I'm sticking to my "per meal" ranges, and not going to heavy on the carbs (my problem area).

Hopefully, these modifications will help me reach my goals in 2013!

A few Shorter Term Weight Goals:
***Reach 120lbs before Feb 1st.
***Be under 119lbs by Feb. 14th (Valentine's Day!)

Long-Term Weight/Health Goals:
*** emoticon Reach 115lbs by summer '13 (preferably before June 30th, my birthday!)
*** emoticon Be at less than 18% BF around the same time as above goal
*** emoticon Drink more water, every day!! (At least 12cups/day)
*** emoticon Track calories every day, no matter what! (that means even if I have grossly over-eaten)
*** emoticon Stick with the above outlined fitness and nutrition plan for at least 2 months before evaluating any results (this means complete through 2nd week of March)
*** emoticon Track progress with measurements and photos, in addition to weekly weigh-ins (always say I will do this, and only end up taking one initial set of measurements)

Personal Goals:
***Stay on top of the online class this semester, i.e. get organized!
***Self study for the 3 CLEP exams; have these finished by summer '13!
***Stick to the budget: less spending, more saving!
***Pick up at least 4 shifts/month at work (to go along with aforementioned goal)
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Member Comments About This Blog Post:
IRP1114 1/17/2013 2:26PM

    Woooohooooo! Great plan girl. You have a good grip on this. I know you will reach your goals with this new plan in place.

I wish I could be this focused right now. I get way out of control with carbs even clean carbs sometimes. Balance is everything.

That is also the calorie range recommend for me. But I can't seem to commit to that low of a range. It is hard. Low for me is maybe 17-1800. That is usually only achieved when I extend my nightly fast. Otherwise I am always in the 21-2500 range.
And that is when I am eating "good". Calories can be tricky to focus on. I wanted to track everything again but I just get stressed out thinking I am not doing good enough. Then tracking on days I don't balance and or over eat just makes me feel more guilt....

I am not exactly in my best mindset at the moment. Hopefully I can snap out of this and join you in a solid plan like this soon!!!
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