Over the last few years, I have had my steady ups and downs when it comes to my weight. Unlike many of my friends, when I went to college I lost 20 lbs of fat and put on 15 lbs of muscle. I had an in-season weight of 167 with 12% body fat and an out-of-season walking around weight of 185 with 15% body fat.

While my college days are long since the past, I do think jumping up to a whopping 224 lbs is a far cry from 185 and I want to see myself get down to a more appropriate weight of 200 lbs and if I get things moving 195. My goal is to get down to 210 lbs by the end of the month of April and then down another ten to be sitting at 200 by the end of June.
Rather than waiting till the new year to get things moving, I have decided to start slow in December mostly because this stuff doesn’t happen overnight and invoking too much change at once is difficult and typically results in failure.
Therefore, I am going to invoke the few small changes in hopes that I can implement those changes in a rather expedited fashion and then set loftier goals as times passes. My goals will be broken down into physical goals (workout focused) and dietary goals.

Physical goals:

– Yoga twice a week: I plan on buying some yoga gear to keep me motivated
– Orange Theory class four times a week (M,T, Th, F)
– Meditation five minutes a day
– Saturday Bike Ride, Elliptical, Run
– Stretch for five minutes each day: I highly recommend getting a stretch rope, I used them in college and love them
Dietary Goals:
– Tim Ferris Slow Carb Diet: Four meals a day, low carbs, one big cheat day a week. I tried this last year and was impressed with the results, just got lazy because of excessive travel and stopped.

Breakfast @ 7am Egg white frittatas (made with veggies like mushrooms, bell pepper, and onion)

Snack @ 10 Veggies with hummus or smoothie, I live on the road so hummar can be difficult but smoothies are easy to find. Just need to be careful to not get ones with lots of sugar

Lunch @ 12:00 Salad with protein or Veggies and protein

Snack @ 3 Small mixed green salad with chicken, cucumbers, green peppers, and tomatoes with a homemade lemon/garlic vinaigrette

Dinner @ 7 – 9 Fish and veggies, lots of veggies

Here are a few rules I will try to stick with (pulled from Tim Ferris’s Website)

Rule #1: Avoid “white” starchy carbohydrates (or those that can be white). This means all bread, pasta, rice, potatoes, and grains. If you have to ask, don’t eat it

Rule #2: Eat the same few meals over and over again, especially for breakfast and lunch. You already do this; you’re just picking new default meals

Rule #3: Don’t drink calories. Exception: 1-2 glasses of dry red wine per night is allowed

Rule #4: Don’t eat fruit. (Fructose –> glycerol phosphate –> more bodyfat, more or less.) Avocado and tomatoes are excepted

Rule #5: Take one day off per week and go nuts. I choose and recommend Saturday

Rule #6: Water, drink tons of water

While I am sure I will refine my meals, change up the workouts, and buy for fitness stuff to keep me motivated. Here is my game plan for now; let me know if you are interested in a weight loss challenge or something of that nature.

I need all the help I can get. Let me know your goals or ideas for hpw I can improve mine.
Reed Dailey