10 N 12

Here we go, again, X2!

My goal is to lose 10 pounds of fat in twelve weeks.
To keep a daily food journal.
To get 5 hours of intentional exercise: 3 x 20' strength training and 4 hours of aerobic; walking or bicycling.
To follow Dr. Fuhrman's Eat for Health dietary recommendations.
Starting statistics:Weight: 184.5 Fat % 24.0 Fat pounds: 44 Chest - 41, Waist - 41, Hips - 40
Goat Date: 11.24.2010

Results from prior 12 week program:
1" off chest, waist, hips
2.5% fat down
7 lbs. fat lost

8 in 6

8 pounds in 6 weeks
1.5” inch off chest, waist, hips
Fat % down 3.5 %

183.5 40.5-40.5-40.5 23.5%

Renewed dedication in reaching goal in the next six weeks.

My goal for this week is to 3 1/2 pounds. Two each week for 5 weeks will get me there. Now of course this is fat pounds not total, much more challenging.

My motto is NO CASS! I must avoid totally chocolate, alcohol and salty snacks.

So far good for the last two days!

5.5 in 3

Week 3 Results:
Loss 5 ½ pounds
1 inch from chest, waist, hips
Fat % down 1%
Walking has become a habit!
Overall feeling of well being has increased with more energy!

Weighed in at: 186.5
AM walk: 45’

Breakfast: shredded wheat
Lunch:
Dinner:

I really want to hit a 5 pound fat loss by EOW. Let's go!

Week 2 Results

3.5 in 2
Loss 3 ½ pounds in two weeks
1 inch from waist and hips
Increased AM walking to 45 minutes

Today
Weighed in - 186.5
AM walk: 45’

Breakfast: cheerios, blueberries
Lunch: pita, hummous, cherry tomatoes, cucumber
Dinner: smoked almonds @The Pub; salad with grilled salmon, Scottish ale, drambuie on the rocks!
late snack; cherries

Weigh in: 190.5
AM walk - 45'

Weight up due to a 3 day pig out. Good news is that I keep my walks up and have gone to 45 minutes a walk. Today, I am to fast to cleanse my system. Tomorrow is the moment of truth, with weekly weigh in. Looks like I'll be up for the week.

Weighed in at: 185.5

AM walk: 30’

Breakfast: oatmeal, blueberries, cantelope
Lunch:
Dinner:

A new low!

Week 2 Day 9

Weighed in at: 187.0

AM walk: 30’

Breakfast: oatmeal, strawberries
Lunch: salmon burger, salad, cherries
Dinner: greens, beans, apple

Whew! Was afraid I weigh in alittle higher. But no change, from yesterday. Excited about reaching the next level of weight loss.

WEEK 1 RESULTS 3.25 in 1

Weighed in at: 187.0
Fat 25.5% Chest 42, Waist 41.5, 40.5
3.25 fat pounds loss!
4 total

AM walk: 30’

Breakfast: oatmeal, blueberries, tangerine
Lunch: Green smoothie, almonds
Dinner: carrots humous, veggie pizza, almonds, beer, watermelon
Think I over did dinner!

A good first week, with lots of room for improvement. It's a good start.

Week 1 Day 7

Weighed in at: 188.5

AM walk: 30’

Breakfast: Oatmeal, strawberries
Lunch: Green smoothie, almonds
Dinner: tomato hummous sandwich, salad

Slowly coming down from Sunday's pig out. This is really the 7th day, so tomorrow is the weekly weigh in results. I have an evening meeting with a open buffet. No thanks, I have had dinner. (A salad.)