Mission: Get in Shape! - Week 1

I have decided to document my efforts to get in shape for my sisters wedding. I am doing this in part to keep track of it all and in part so that my journey might be beneficial to others. In a previous hub I outlined the steps necessary in getting ready to start a workout and meal program. After completing the prep-work I am now ready to outline the first week of my program.

Starting Point

 
5/26/12
 
 
 
 
Weight
177 lbs
 
 
 
 
Right Arm
13 inches
 
 
 
 
Left Arm
13 inches
 
 
 
 
Right Thigh
25 inches
 
 
 
 
Left Thigh
25 inches
 
 
 
 
Hips
47 inches
 
 
 
 
Waist
42 inches
 
 
 
 
Right Calf
14.5 inches
 
 
 
 
Left Calf
14.5 inches
 
 
 
 
Chest
43.5 inches
 
 
 
 

My Goals

By using a weight calculator, I have learned that for my age and height I should be between 91.6 – 123.8 lbs. Since I want to be muscular I am going to aim for 115 – 120 lbs. This means a total weight loss of 62 - 67 lbs.

Workout Program

Everyone is going to have a different starting off point and should choose a program that is right for them Based on my current fitness level I have decided to jump into Beachbodys Power 90 program which offers a 90 day workout schedule designed to help you lose weight, get stronger and tone up.

Meal Schedule

This meal schedule is designed for my own personal program and is based on how much I will exercise and how much I want to lose, determining how many calories I should be eating in a day. Everyone will have to calculate for themselves what is a healthy meal plan for them. The meat in any of the meals can be substituted with tuna, salmon or another lean meat, however in my family we pretty much only eat chicken.

Day 1

Workout– Power 90: Sculpt 1-2

Extras: 1 – 2 hrs light hiking

Meals:

Breakfast: Egg white omelet, 2 pieces rye bread toast, green tea

Snack: handful almonds

Lunch: Romaine lettuce salad w/shredded cheddar cheese and balsamic vinegar

Snack:Half peanut butter sandwich

Dinner:Grilled chicken, green beans, wild rice

Day 2

Workout: Power90 Sweat 1 – 2

Ab Ripper 100

Meals:

Breakfast: Special K cereal, green tea

Snack: Banana

Lunch:Turkey Sandwich with spicy mustard and lettuce

Snack: 1 Cup ricotta cheese w/blueberries

Dinner: Grilled chicken salad

Day 3

Workout:Power 90 Sculpt 1-2

Extras: 1 - 2 hours walking

Meals:

Breakfast: Strawberry Banana Protein Shake

Snack: handful pistachios

Lunch: Tuna sandwich (use light mayo)

Snack: Banana

Dinner: Grilled chicken w/asparagus and baked potato

Day 4

Workout: Power 90 Sweat 1 – 2

Ab Ripper 100

Meals:

Breakfast: Egg white omelet, rye bread toast, green tea

Snack: 1/2 Cup ricotta w/blueberries

Lunch: Baby spinach salad w/cucumber and shredded cheddar

Snack: Handful of almonds

Dinner: Breaded chicken cutlet, green beans, mashed potatoes

Day 5

Workout:Power 90 Sculpt 1-2

Extras: 1 hour walking

Meals:

Breakfast: Blueberries and strawberries in yogurt with granola

Snack: Half peanut butter sandwich

Lunch: Turkey Sandwich with lettuce and spicy mustard

Snack: Banana

Dinner: Chicken Picatta, peas, wild rice

Day 6

Workout: Power90 Sweat 1 – 2

Ab Ripper 100

Meals:

Breakfast: Egg Omelet with vegetables and shredded cheddar

Snack: Handful almonds

Lunch:Mixed berry protein smoothie

Snack: Turkey slices w/spicy mustard (no bread)

Dinner: Grilled chicken salad

Day 7 - Rest Day

Take today to pat yourself on the back and congratulate you on completing the first week of your program. This is also the day you should be measuring and weighing in so you know you are keeping on track. If you don't see the results you are expecting, don't worry, this is just the first week. If by the end of week 2 you are still not seeing a significant improvement then it might be time to re-evaluate your program. Tweak your caloric intake or step it up in your workouts. You should always be pushing yourself without going too far. If you seriously hurt yourself then it would put a serious damper on your workout schedule.

Tools to help you succeed

There are many tools and websites out there to help you plan and track your progress. Websites like Fitday.com is completely free and is fantastic for logging and tracking your meals and workouts. Beachbody members can also log into wowy.com and input their workouts and get meal advice from trained professionals. (Membership costs a minimal fee quarterly) The most important thing is to pick a program and stick to it. Mapping out your meals for the week on a Saturday is a great way to ensure you have the ingredients you need to make a healthy mean instead of cooking pasta because it is the only thing in your cabinet.

Tip of The Day: Try to have your last meal 3 - 4 hours before you go to bed to avoid having food sit in your stomach all night and reduce heartburn problems.

Come back next week for a progress report and more tips to help you succeed!

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Comments 4 comments

jdavis88 profile image

jdavis88 4 years ago from Twitter @jdavis88hub

Good hub!! Great idea and perfect layout for others to use it for themselves! Two things to add.. Extra Sugarfree gum and FiberOne brownies... They help me get through the week, which at a firehouse can be difficult!


Michelle Taylor profile image

Michelle Taylor 4 years ago from New Jersey Author

Thank you jdavis :-) I really hope others find this information useful in jump starting a healthier lifestyle. I totally agree that the FiberOne snack products are great for a low calorie, get through the day thing, however I am trying to eliminate a lot of processed foods from my diet. Thanks again for stopping by!


Daughter Of Maat profile image

Daughter Of Maat 4 years ago from Rural Central Florida

Great hub, I'm looking forward to reading more of them. I wrote one on my weight loss story as well.It helps to motivate you to write about it I think. Plus it makes it more of a committment.

Voted up and shared. Great stuff!


Michelle Taylor profile image

Michelle Taylor 4 years ago from New Jersey Author

Thank you Daughter of Maat! It has definitely been motivating keeping a record like this. Makes me think twice before having that second helping knowing I am going to have to "weigh in" at the end of the week and share it with everyone!

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