Goals: January 2018

Month: January 2018

Weight Goals

I have a starting weight of 298 lbs, as measured January 1. I have a goal weight of 290 lbs, to be measured on January 29 (4 weeks).

Diet Plan

For diet, I plan to begin eating up to 8 times/day as follows:

• Split a 400-calorie Soylent shake across 6 AM, 8 AM, and 10 AM
• Split an 800-calorie lunch portion across Noon, 2 PM, and 4 PM
• Have a 150-calorie protein/fiber bar before workout
• Have an 800-calorie dinner

This gives a calorie intake total of 2150 plus any additional beverages (juice, soda, etc.).

Workout Plan

My plan for workouts is to try an increase in strength training for this month, to counteract some aggressive calorie deficit tactics and fatigue in the hamstrings lingering from December. Here are the planned daily routines, pending some discussion with our trainer:

• Monday: Push Group (Chest, Shoulders, Triceps)
• Tuesday: Pull Group (Back, Biceps)
• Wednesday: Legs
• Thursday: Push Group
• Friday: Pull Group
• Saturday: Cardio walk, minimum 5K (3.1 miles)
• Sunday: Rest

Additional Goals

In addition to carrying out the diet and exercise plans above, I aim to:

• Find a more interesting 5K route for outdoors and a treadmill program which uses varied incline (for cold days)
• Walk 5K in under 60 minutes
• Successfully transition to once/wk personal training, to save money
• Find a new primary care doctor who is an internist

I’ll post back in February with results and next steps!