I've lost over sixty pounds in the past two years. :D That has all come to a grinding halt, though. I'm not gaining (knock wood), but I've been on a self-induced plateau for about three months now. (I say self-induced because I know I haven't been working out or eating properly.)

To break the plateau and induce some much-needed change, I've started the Body-for-LIFE challenge. I'll be doing this on my own, with the book and journal. My main goal is losing weight so that I'm healthier and more energetic - I'm tired of being a slothy-lethargic couch potato. :tucool:

My first focus will be on exercise and sleep habits. I've been staying up until around 10-11P, then waking at 6A. Unfortunately, this does not give me time to get to the gym before work. To that end, I've decided to wake up at either 4:45A or 5:00A, head to the gym for 20-45 minutes, then come back and get ready for work. This will require going to bed earlier to get quality sleep - I'm thinking between 8:00 and 9:00P - two hours earlier than before, to try to get some extra rest while my body adjusts to being more active.

I have a problem with food. I don't have access to a kitchen - only a refridgerator and a microwave. That makes meal planning a bit of a challenge. For the beginning of the program, I'm going to use Slim Fast Meal and Snack bars in addition to my protein powder, again just to get things under control. One day per week will be a predesignated "Free Day" on which I eat anything I would like. Meals will eventually involve choosing one carb and one protein for each meal. Goals of six small meals daily, and at least 10 glasses of water.

Workouts will be every day of the week minus Sundays. Sunday is a day to rest. My workouts will involve three days of cardio per week combined with three days of strength training per week. Cardio will be 20 minutes HIIT-style interval-type training. Strength will be approximately 46 minutes, alternating upper body and lower body workouts, two exercises per major muscle group.

I think that about sums it up, so if I've left anything out (or added too much :spaz: ), feel free to email, PM, or reply.

J

OKAY. With the intro out of the way, it's time to get caught up on the documentation.

Monday was a good day. I followed my meal plan for the day for all except the last two meals, where I had cheese and crackers for one and chicken nuggets (baked not fried) for the other. I did get all 10 glasses of water in, plus more.

Monday's workout was upper body strength. All I had to work with was two five-pound hex dumbells and a 40-pound dumbell plate set I bought, since I didn't go to the gym. Still, I ended up getting a real nice upper-body workout in, using various combinations of 5, 10, 15 and 20 pound weights.

Tuesday was also a good day. I was up early, not feeling well. At 4:30A I decided to go ahead and go to the gym, since I knew it would be a better workout there. Tuesday was Cardio. I used the following scale as a start: Intensity 5 was 3.0MPH. 6 = 3.2, 7 = 3.4, 8 = 3.6, 9 = 3.8, and 10 = 4.0. Then, for each minute I did the following intensities: 5, 5, 6, 7, 8, 9, 6, 7, 8, 9, 6, 7, 8, 9, 6, 7, 8, 9, 10. I felt this was a great way to interval train my heart. 10 actually ended up being 4.3MPH because I wanted to push it a little bit. I figure all the numbers are probably off a bit, but this will evolve as I progress.

Food was fine again Tuesday - Meals 1-4 were exactly as planned, a mix of SF meal and snack bars and protein powder. Meals 5 and 6 were off again - I ate out. I had a chicken biscuit with cheese and a few french fries. As I said - I'm still learning. I am sensing a pattern, however, that I eat badly when I'm at home. It'll be interesting to follow this trend and see how Saturday shapes up.

Today, I was up at 4:45 so I headed to the gym again. I did lower body strength training this time. Being at the gym, I was able to use heavier weights, which is appropriate for lower body. =) I'll post more details later when I get to my records. :)

Lose the SF products. They are SUGAR WATER. Get some tuna and keep some salso in fridge.

I'd second that tuna and salsa recommendation. They will be strong allies when you don't have time to make anything. I'm almost done with my bfl program, just 10 more days. I suggest on cardio days, you try running outside or do something else other than going to the gym all the time. I mean, going to the gym 6 days a week will take it's toll on you very fast. Try to have some varity and it process won't be as bad. Good luck and I'll be following your progress.

-Frank

Thanks for the tips, guys. I do plan on incorporating "real food" into my plan, but am trying to simply cut the obvious sweets first. (On second thought, maybe SF bars *are* "obvious sweets". What a tangled web...)

Yesterday's menu followed the trend of eating well at work, ditching it all at home. I had chicken nuggets (baked not fried) and a few cookies and a dinner roll. I have nobody to blame but myself. I did miss my morning SF bar (though I did still have the protein drink) though.

Today has been good so far. Up at 4:45, I made it to the gym by 5:15 and did my treadmilled cardio. I do plan on switching my cardio up some from time to time, but for now the treadmill is working well and really getting my heart rate up. I went from intensity 5 at 3.5mph to intensity 10 at 5.0mph. 20 minutes, same intensity pattern as Tuesday. =)

Nutritionally void again last night. Since yesterday, I've been very sore in my lower body from my lower body strength workout on Wednesday. Today is no exception - I'm still very sore. I take that as a gooood thing.

Today was my upper body workout, and it went very well.

Chest work was first up. (Please no laughing at the amount of weights, :tu: )

Dumbell Flyes
5lbs/12reps/1min rest
10lbs/10reps/1min rest
15lbs/8reps/1min rest
20lbs/6reps/1min rest
15lbs/12reps/no rest

Dumbell Bench Presses
10lbs/12reps/2min rest

Shoulders were next:

Side Raises
5lbs/12reps/1min rest
10lbs/10reps/1min rest
15lbs/8reps/1min rest
15lbs/6reps/1min rest
10lbs/12reps/no rest

Bent Over Raises
10lbs/12reps/2min rest

Back

Dumbell Pullovers
5lbs/12reps/1min rest
10lbs/10reps/1min rest
15lbs/8reps/1min rest
20lbs/6reps/1min rest
15lbs/12reps/no rest

One-Arm Dumbell Rows
10lbs/12reps/2min rest

Triceps

Dumbell Extensions
5lbs/12reps/1min rest
10lbs/10reps/1min rest
15lbs/8reps/1min rest
20lbs/6reps/1min rest
15lbs/12reps/no rest

Lying Dumbell Extensions
10lbs/12reps/2min rest

Biceps

Seated Dumbell Curls
5lbs/12reps/1min rest
10lbs/10reps/1min rest
15lbs/8reps/1min rest
20lbs/6reps/1min rest
15lbs/12reps/no rest

Hammer Curls
10lbs/12reps/done

Had a great lower body strength workout today. I actually pushed myself a bit farther than I got last time, so it feels great. I'm going to be *destroyed* for the next few days, though... tomorrow's cardio session will be interesting!

I had a great elliptical workout today for my cardio. A short 20 minutes, but it really keeps my heart rate up. Tomorrow will be upper body again.

Food... not so hot. :/

Today was upper body strength training. It went pretty well, although I learned the value of starting low on bicep curls. I started higher than normal, and as a result was unable to finish the set as high as I did last week. My next upper body session is on Monday - I'm going to start low again and see if that's true.

Other than that, I had a great workout. Pretty much the same thing as the one from last Friday, but with a bit more weight since I went to the gym instead of working at home, since I don't have a bench at home.

Legs are destroyed today, but that actually has me pumped. I'm going to keep pushing myself and make this effort count!

Dropped the morning SlimFast bar and replaced it with 1 slice of bread and a serving of turkey breast. I've also upped my protein in the morning from 1 serving to 2, so 40g protein in my morning shake. Yummy. =)

I'm starting to get things nailed down and smoothed out, and it feels GREAT. Can't wait for cardio tomorrow - I'll either do the treadmill or the stationary bike.