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Introduction Text HEY SPARKIES! This is my year to change my body into the healthy body it should be. On December 26, 2009; I weighed in during Christmas over 300 lbs. I was mortified! I never want to go back there. January 10, 2010 put my body into motion and started working out ,and eating healthier. I'm struggling everyday to be the woman, mother and wife God intended me to be. March 8, 2010, I had weight lost surgery the Lapband- and it was the best decision i've made for myself, I use it as a tool to restrict the amount of food that I eat. The rest is up to me-workouts, what I eat and staying mentally motivated to do the right things. I have Committed. I Decided to not Fail. I will Succeed. I am 5'4 ft tall, My goal is to lose 115 lbs from 300 lbs; that will put my weight at 185 lbs from there if I think more lost is needed I will continue. I would like to be in the 175-185 range. How I've lost my weight: So, my best results come from 1. when I eat every 3-4 hrs -1 cup servings ONLY each meal. 2. when I don't eat and drink together, I wait 30 mins before and 1hr after a meal. 3. when I drink more than 64 ounces of water a day. 4. when I do 4 days cardio and 3 days weights workout. Exercising 1hr a day, 7 days a week. rotating the cardio and weights not back to back weight training. 5. when I don't eat over 1200 calories/ day. 6. when I eat protein mostly in each meal. I have between 85-120 grams of protein a day. My sample menu would be like this.. May 1-31 6:45 am- Breakfast (usually egg whites w/ lean meat. 9:45 am- Snack ( cup of dice turkey breast or greek yogurt porfait) 12:45 -Lunch, lean meat like chicken breast or fish Baked w/ veggies 5:00 pm- Dinner, usually the same as my lunch 7:45 pm- Snack,whey protein shake or cup of lean protein meat. 80-120 grams of protein is my daily goal. 70-100 oz of water is my daily goal. 35-60 mins/6x/week is my exericse goal. _____________________________________________ ** again I put each of the meals besides the shakes in 1 cup containers prepacked the nite before so that I am prepared when its time to eat**. Just remember to not eat over 1cup of food every 3 to 4 hrs and workout daily 30-1hr. " Since We are what we do , if we want to change what we are, we must begin by changing what we do" Allen Wheelies

1.*Lose 60 lbs before JUNE 2015. 2. Lose 60 lbs before DECEMBER 2015 Keep it off for a lifetime. 3.0Eat Healthy & Clean for a lifetime. 4.Follow the 10 LapBand Doctor Rules

1. 85-120 grams Protein . MulitiVitamins. 2. Eat up to 1100 calories Protein first +Veggies and Complex Carb. I usually do about 5 small meals a day. 3. 65 ounce or more of H2O . 4.. 3 small meals + 2 small snacks ==========



WEIGH - INS 1/1= 293 lbs 1/22 2/5 2/19 3/5 3/19 4/2 4/16 4/30 5/14 5/28 6/4 6/21 Anniversary

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