100,000-149,999 SparkPoints 103,971

The 5% Challenge and Plan

Sunday, September 11, 2011

The plan, the 5% challenge.

So I am attempting to join a team with the goal a losing 5% of my body weight in the next 8 weeks. They keep the team, and then the groups, to a limited number, so I don’t know if I actually made the cut.

Anyway-either way I decided to make a plan and go with it. Right now it is a 9 week plan because the challenge hasn’t started yet and I don’t want to wait another week (or more) to get this boat on the road. I hand wrote my plan (over 3 pages) and will give a summary here. The plan is meant to be flexible so I can modify if necessary.

Eating- you can’t out train a bad diet
The goal is ETL, so mostly a whole food plant based diet. Beans are the main source of protein.
Keeping grains etc low.
Calorie ranges. I am going to be calorie cycling.
1700 on weight training and HIIT days
1400-1500 on cardio days.
After about a week I will see how these ranges work. I may have to increase the food to meet my expenditures.

Working Out for better health
Weight training. I am follow a 12 week plan. The first three are M-W-F, the next ones are M-T-TH-F
So things will change over time.

Sunday rest
Monday: 530 am gym weight train follow by 20 minutes of HIIT
Tuesday: Cardio- bike ride
Wednesday: 530 am gym weight train follow by 20 minutes of HIIT
Thursday Cardio- bike ride
Friday: 530 am gym weight train follow by 20 minutes of HIIT
Saturday: Long cardio

Issues I foresee:
Eating out with work people etc.. I will make the best choices available and track what I eat.
Missing workouts due to other events. I know I have a two day off site team building thing for work. DH and I also plan on going camping for a weekend. Things like that. Again I will make the best decisions possible. For working out I will try to move dates around for gym time or do a at home body weight session.

Overall this should result in some pretty good calorie burn and therefore weight loss.

Share This Post With Others
Member Comments About This Blog Post
  • SHELL-
    Did you make the Team? If so how's it going??
    I'm impressed that you made the commitment to the time frame and the 5%.
    3248 days ago
  • CARLA-216
    Sounds like a great plan. Go get it, Loren!
    3256 days ago
  • no profile photo CD6646698
    3256 days ago
  • no profile photo CD3509645
    I'm doing the same thing. I have no idea if I'm on the team I selected yet. I suppose they'll lump all the overflow into another team if need be. Should be interesting to see how it all plays out. Does anyone know when it starts?

    3258 days ago
  • GHK1962
    Whew...that's a good work out schedule. What kind of weight training? Oh...let me know how that calorie cycling thing works out. I dabbled with it several months back..and I think it really does work. Let me know how you are doing at it.

    By the way, how does that 5% team decide who makes the cut?
    3259 days ago
  • no profile photo CD6966999
    You can totally do this!!
    3259 days ago
    Sounds like you've got it all planned out! I'm sure that you'll have no problem losing your 5% !!!
    Keep up to good work!
    3259 days ago
  • Add Your Comment to the Blog Post

    Log in to post a comment

    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.

More Blogs by LORENVER