· Weigh-in every Sunday morning
· Exercise 3x / week to start, work to 4x / week
o 2x work out, 2x cardio (1x both…makes 3)
o Work outs – weights, bodyweight, etc…10-15 reps all sets
o Cardio – start walking, biking, rowing (?), jogging…
· Start at 2500 calories…progress toward 2150 after weight hits 285
· Diet importance
o Must have several fruit/vegetable servings per day (not getting near enough right now)
o No sugar (honey allowed J)
o Cut caffeine intake by 1/3, work towards 2/3
o Three meals, three snacks per day
o Water with every meal (before, after)…milk with breakfast and dinner
o Limit to one Diet Pepsi per day (work toward 0)
o Caloric intake approximations:
1. Breakfast: 400-500
2. AM snack: 150
3. Lunch: 350-400
4. PM snack: 200
5. Dinner: 800-950
6. Night snack: 250-300
7. Total: 2150-2500
· Rest
o Average more than 6 hours per night during the week
o Set hard curfew of 2:00 AM on weekends and holidays
o Start a bedtime routine…figure out what works
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