My Plan

June 21st, 2009

Food & Drink:
Eat according to these daily values-
Calories 1,500
Carbs 206 g
Fat 33 g
Protein 94 g
Sodium: 1700 mg
Sugar: 66 g

Exercise:
Walk at least 5 times per week. One mile per walk.
Weight training 3 times per week. Legs, Arms, and Core.

Accountability:
Enter food, drink, and exercise every day on MyFitnessPal

Emotional:
Post on blog daily about the days events and other misc items, especially items that affect what I eat and drink.

Links:
Sodium: Are you getting too much? – MayoClinc.com

Water: How much should you drink every day? – MayoClinic.com

Dietary fiber: An essential part of a healthy diet – MayoClinic.com

Olive oil: What are the health benefits? – MayoClinic.com

Weight-loss options: 6 common diet plans – MayoClinic.com

Artificial sweeteners: A safe alternative to sugar? – MayoClinic.com

Old Plan (archived) ——————————————————————————————————————————————————————————————————————————————————————————————————————————————————-

This is my updated food and exercise plan, the original plan is here. I am updating this because I want to step up my game so I can go to Talladega next April. Since this blog was started, I have lost 72 lbs. My deadline to lose 300 lbs is April 19, 2010 (this date may change because I’m guessing when the race will run.) I just calculated that I will have to lose 5.18 pounds a week to reach this goal. This might be unreachable, but I am going to try my damnedest to reach it.

Food:

Plan meals on Saturday night (I keep saying that I’m gonna do this. I MUST DO IT)
Weekly grocery shopping on Sunday
Pre-cook meals – Currently, one of my biggest problems is not wanting to cook dinner at dinner time. So, instead of cooking like a should, I buy Chinese food.
Minimize Fried foods
Eat every 3 hours
Don’t eat after 7:30pm
Minimize sweets
More coming soon…

Supplements:

6 Omega Fish Oil Supplements per day (2 pills after every meal)

Fluids:

1/2 gallon of water is the minimum to consume every day
unlimited coffee and splenda is allowed
unsweetened tea and artificial sweetener is allowed at restaurants
drink a glass of water before every meal and snack
sodas, fruit juice, kool aid, and other drinks are off limits

Exercise:

Swim 3 times per week and here’s the lap count schedule: [35 laps = 1 mile]

June 2009 – 18 laps
July 2009 – 20 laps
August 2009 – 22 laps
Sept 2009 – 24 laps
Oct 2009 – 26 laps
Nov 2009 – 28 laps
Dec 2009 – 30 laps
Jan 2010 – 32 laps
Feb 2010 – 34 laps
Mar 2010 – 36 laps
Apr 2010 – 38 laps

Walk 3 times per week and here’s the lap count schedule: [4 laps = mile]

June 2009 – 1 lap
July 2009 – 1 lap
August 2009 – 2 laps
Sept 2009 – 2 laps
Oct 2009 – 3 laps
Nov 2009 – 3 laps
Dec 2009 – 4 laps
Jan 2010 – 4 laps
Feb 2010 – 5 laps
Mar 2010 – 5 laps
Apr 2010 – 6 laps

Workout 3 times a week

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Posted in Uncategorized

Sandy

I think your plan will be very successful, I can tell you are extremely dedicated, and now very motivated with the race on your calendar. I think writing it all out really helps, at least it does for me. It helps me stay on track when I might start to wander. Good luck, I know you will do it!!
Chef Wendy Walton

Oh, I also forgot... You can make your own "soda" using mineral water (or plain carbonated water) and pure fruit juices. I do this for my kids and they love it. My favorite is 100% orange juice with mineral water. I use about 1 to 2 ounces juice to 8 - 12 oz water. Also, try an aqua fresca type drink use fresh fruit (any kind of berry is fantastic), a little lime juice, a touch of honey, and carbonated water (try not to use soda water as many have sugar) and some ice cubes. You can make the fruit part and add the carbonated water (or mineral water) as you make the drink. I use about 1/3 of the mix to 2/3 water. This is also great with plain water, but you mentioned soda and juice so I thought this might be a nice summer compromise for you!
Chef Wendy Walton

I love your food plan! As a Personal Chef, I live and breathe by them. They save money and allow you to have a variety of healthy tasty meals. One small suggestion I have to help with your planning is to try to incorporate one of each (red meat, poultry, pork, fish, and a vegetarian meal). This allows you more choices and variety. Remember, eat your fish the day you buy it for best flavor and texture (and safety). Also, modify your words a tiny bit (maybe instead of saying "minimize sweets" say "eat more fresh fruit"). Like Mary Poppins says, "Accentuate the positive!" You are doing great!

Also, sometimes just prepping your food in advance helps. Such as making some beef kabobs and throwing the marinade over it helps - you can store them in the fridge for upto 4 days uncooked (check your meat package date first). Then heat and eat! If you need any menu planning ideas, just let me know and I'll be happy to help. It sounds like Tom and Robin are also great resources.
Sean Anderson

Very nice plan!