2007 Q4 GOALS: Oct. 1-Dec. 31, 2007

Starting Weight: Oct. 1 - 210.6 lbs

Q4 Weight Goal: 193 (17.6 lb loss) - *BIGGER GOAL - 188 (22.6 lbs)

Q4 Fitness Goals:

• Cardio 5-6 times/wk (min. 40 min) - walking or biking
  (experiment with more walking, less bike to see if I lose more lbs)
• Strength training - upper 3 times/wk
• Pilates 3 times/wk (beginner dvd)
• Abs 5 times/wk

Q4 Food/Nutrition Goals:

• Calories = 1500-1800 daily - depending on amount of exercise
  (experiment with increasing if plateau occurs - may go up to 2000)
  (begin Oct. with experiment of not counting calories - paying attention, eating when hungry and not past full - want just a bit of "normalcy")
• 16 glasses water daily (Oct experiment - goal - 8 glasses min, additional as thirsty
• Multivitamin daily

 

2007 Q3 GOALS: July 1-Sept. 30, 2007

Starting Weight: July 1 - 230 lbs

Q3 Weight Goal: 204 (26 lb loss)

Q3 Fitness Goals:

• Cardio 5-6 times/wk (min. 40 min) - walking or biking
• Strength training 6 times/wk (upper-3, lower-3)
• Pilates 3-5 times/wk (beginner dvd)
• Abs 3-5 times/wk

Q3 Food/Nutrition Goals:

• Calories = 1500 daily - to adjust as I get closer to 214 lbs
  (experiment with increasing if plateau occurs - may go up to 2000)
• Fish - 3 times/wk
• 16 glasses water daily
• Multivitamin daily
• Increase in fruit & vegetables (aiming for 5-6 daily)
• Decrease caffeine (get to 2 coffee, 1 soda/day for most days)
• No eating 2 hrs before bed (8pm) - aim to eat dinner 6-7pm
• Experiment with protein drink (Physicians Assistant suggested drinking at night)

 

2007 Q2 GOALS: Apr. 1-June 30, 2007

Starting Weight: Apr. 1 - 245.6 lbs

Q2 Weight Goal: 214 (32 lb loss)

Q2 Fitness Goals:

• Cardio 5-6 times/wk (min. 40 min) - 3 cardio to be in gym
• Strength training 3 times/wk
• Pilates 3-5 times/wk (beginner dvd)

Q2 Food/Nutrition Goals:

• Calories = 1500 daily - to adjust as I get cloaser to 214 lbs
• Fish - 3 times/wk
• 16 glasses water daily
• Multivitamin daily
• Increase in fruit & vegetables (aiming for 5-6 daily)
• Decrease caffeine (get to 2 coffee, 1 soda/day for most days)
• No eating 2 hrs before bed (8pm)

 

2007 Q1 GOALS: Jan. 1-Mar. 31, 2007

Starting Weight: Jan. 1 - 278 lbs

Q1 Weight Goal: 246 (32 lb loss)

Q1 Fitness Goals:

• Cardio/walking 5-6 times/wk (min. 40 min)
• Strength training 3 times/wk
• Ab workout 3 times/wk (8 min. Abs dvd)
• Add interval training (March)

Q1 Food/Nutrition Goals:

• Calories = 7 x weight daily (Mar. adjust to 1500/day - try for a few wks)
• 8 glasses water daily
• Multivitamin daily
• Increase in fruit & vegetables (aiming for 5-6 daily)
• Decrease caffeine (get to 2 coffee, 1 soda/day for most days)
• No eating 2 hrs before bed (8pm)