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.
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.