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Fall 5% Challenge Assignment #1: The Plan

Friday, October 05, 2012

First of all, I am super-psyched for the Challenge to get started! I will be weighing in and taking measurements and doing the SparkPeople fitness tests in the morning. I haven't measured myself in a while and am curious. I am especially excited because I should hit 173 within the first week or two of the Challenge. This is a big milestone for me -- it'll be the lightest I've been since having kids, halfway to my goal, and (most critically) the weight at which I am no longer obese. Super-psyched! I should also get back into the 160s this Challenge!

As for my plan, I work out for 40-60 minutes 5-6 days a week. I was 5 days a week but upped it to 6 for the summer challenge and have kept that up and will probably keep keeping it up. Right now, I am finishing the C25K program (I'm registered for a 5k on October 28), so I run Monday, Wednesday and Friday, generally completing 3-4 miles in 35-45 minutes (today, I did 3.1 in 35 minutes -- I walked the first 5 minutes to warm up, then ran for 30). Tuesday and Thursday I usually do one or more videos -- circuit training/bootcamp style or kickboxing -- and/or strength training. Saturday I consider my fun day, so I do yoga or Wii Zumba or something else to break things up. I try to switch up my exercise every 4-8 weeks, but may stick with running 2-3 days a week for a while. In November, I am going to do a 30-day trial at a gym I can't afford to join (the 30 trial was $25 on LivingSocial), which has a pool. So I'll probably swim 2-3 days a week and maybe do a class here and there, along with running.

For diet, I try to keep myself between 1350-1600 calories per day but allow one day above range followed by one below (or at the low end). Typically, I end up at 2000-2500 on Sunday followed by 1000-1200 on Monday. As for what I eat, I try to be mindful, and I track everything, but I do not have off-limits foods. So I eat pizza or chocolate cake or whatever, but I try to do so on my high calorie day or make sure to keep portions in check and adjust my other meals around any indulgences. While not a diet per se, I also am a follower of the Hackers Diet method? plan? system? What this means is that I weigh myself daily and track the weighted average. (check out https://www.fourmilab.ch/cgi-b
in/HackDiet for more information, including the book, and for the web version of the tracking system) I do so online but also on a spreadsheet. The spreadsheet also tracks my daily calories, which I then use on an aggregate basis to determine the number of calories I burn in a day on a weekly basis. It's complicated, but I'm a numbers person (despite being a lawyer), and it really helps me know what my body is doing. Week-by-week my daily calories burned ranges from 1850-2500, with minimal variation in activity level, so I have learned that my metabolism is quite hormone-influenced (either that or very random).

As for the Challenge, I am super psyched for my second challenge as a Dawg! I will log my exercise and LTGL points daily and my weight weekly. I will also do my best to be supportive of my teammates as well by commenting on blogs and statuses and sparkpages.

Hackers Diet link: www.fourmilab.ch
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  • KATHYM617
    To be clear, the calories I burn is somewhere in the range of 500 from exercise and the remainder in BMR + activity adjustment. And, most weeks, it is closer to 1850, so I burn 1350 or so from basic existence and 500 or so from exercise.
    2038 days ago
    Sounds like you have it all under control! Great plan for you. I'm really impressed with all the calories you burn in a day! I'm excited about this challenge, too, as I'm thinking more in terms of shedding 10 pounds at a time--previously I kept getting lost in the big number picture, which isn't helpful at all. Good luck to all us DAWGS!
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    2054 days ago
    Great plan!!! This is going to be a great challenge for everyone!!
    2054 days ago
    I am really excited about our challenge. I'm using this to kick start me for the last bit to get to goal. I've been sitting here plateaued for too long. Your plan sounds great!
    2054 days ago

    Great plan!
    2054 days ago
    This is definitely a plan for success!!! ONE MORE SLEEP emoticon

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    2055 days ago
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    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.