Hi,
My goal : 172 to 150 by June 8th, 2007.
Can you guys help me figure out whether what I am planning on doing seems appropriate?

First a little background: I am a medical student who was really active in high school and then college happened and now medical school. Partying, Ramen noodles, alcohol, pizza, beer... you know the drill. However, everything has been stopped now because I have my Board exams in June and I feel like this is the best time to get in shape. After June 8th I start my third year rotation which would make it harder for drastic changes but I believe I ll be able to maintain my health then.

Height : 5'10''
BF% estimate: 19 % from one of those scales a month ago.

Exercise: 6 days a week ~30 minutes
Started by 15 minutes HIIT elliptical, plan to get up to 20 minutes in a week and stay there.
Weight lifting : one body part each day, three sets with 10 reps. Comfortable weight.

Diet: I am a vegetarian. 1 protein shake a day. Eat fat free foods as much as possible. Small meals more often.

Is the exercise too little or the diet not planned out enough?

Thanks in advance.

I think you will find it more beneficial - at first at least - to do weights less often. 3 times a week is fine, trust me :tu: Apart from anything you may find it hard to keep going with workouts every day for longer than a few weeks; I dunno, you may be a lot more motivated than most :)

Perhaps you could try doing your cardio 3 days a week and weights 3 days, then enjoy a rest day? Personally I think it's a good idea to break cardio and weights sessions apart completely.

As for the diet, it sounds like you have a good idea of the basics, but it never hurts to plan things a little better. That way you know what you're doing is right.

Do you eat fish? If not you may struggle to get enough protein in with only one shake a day. Lots of eggs and fish will be necessary without meat (maybe someone can correct me if I'm wrong here).

You need to include more info before we can help you. I suggest you also go read the stickies in the Beginner's forum; GravityHomer's and Marcus'.

Then write out your diet and training plans, and we'll help you out with it :)

Ok, I ll do that tomorrow Foley.
Until then, just one more question. How difficult is a transformation like that in 3 months, or should I aim for something less drastic? I know it varies from person to person, but just for goal planning. I want to try to make this a long term plan, so if you guys think it ll take crazy determination then I'll tone it down a little.

Thanks.

I ll post more information tomorrow.

22lbs in 3 months is definitely achievable. I lost about 28 pounds in 10 weeks or so last summer.

But you should try to focus on the weight you're lifting, the fitness levels you're achieving, how you feel in your day to day life and how you feel you look in the mirror, rather than the number on the scale.

Take photos once a week - you don't need to share if you don't want to - to help track your progress. The great SwoleCat ( :bow: ) himself says something along the lines of "the mirror and scale can play mind games with you, but the photos never lie" :nod: