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Starting at 34.8% bodyfat. I am fat as fuck.
My goal is 17% bodyfat. I think that is doable in my late 50s, but it will take a lot of work.
I plan to accomplish this by the following:
Eliminate white starches and sugar from my diet. Whole grains and sweet potatoes in moderation are OK.
• Limit food intake to <2,000 calories daily by following a high protein, low carbohydrate diet.
◦ Eat >150 grams protein daily
◦ Eat <100 grams carbohydrates (mostly from fibrous vegetables) daily
◦ Eat up to 80 grams healthy fats daily
◦ Use https://fatsecret.com to track calorie intake and output
• Do yoga/stretching first thing every morning
• Always keep a bottle of ice water handy and drink as much as I want.
• Do 1 hour cardio per day. This can be walking, bicycling, elliptical, jumping rope, or any combination.
• Begin riding bicycle 1 hour or more per day when warm weather arrives.
• Walk a minimum of 10,000 steps per day. Can walk outside or use treadmill (Can upgrade number of steps if necessary)
• Lift weights (low weight, high reps, careful of joints). Hit every body part 2x/week
• Limit alcohol consumption to maximum of one day per week. On that one day, have no more than 3 drinks.
I should reach this goal by my 57th birthday, July 9th, 2021. However, I will allow myself the entire year to achieve <20% body fat. Once I arrive at <20% body fat, I must maintain this body composition until at least the end of the year.
I also want to lower my heart rate and blood pressure.
Increase my flexibility and joint health.
Review your fitness/body composition every month and at the end of 2021.
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105.2 kg
Lost so far: 0 kg.
Still to go: 21.8 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 29 December 2020:
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1619 kcal
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Fat: 61.87g | Prot: 182.43g | Carbs: 86.88g.
Breakfast: Egg White, Egg, Onions, Tomatoes, Olive Oil, Spinach (Chopped or Leaf, Frozen), Coffee, Sweeteners (Saccharin). Lunch: Peanuts (with Salt, Boiled, Cooked), McCormick Cajun Seasoning, Red Onions, Publix Onions, Chinese Cabbage (Bok-Choy, Pak-Choi), Skinless Chicken Breast. Dinner: Radish, Ken's Steak House Lite Caesar Salad Dressing, Kroger Low Fat Cottage Cheese, Light Tuna Fish (Drained Solids In Water, Canned), Sprouts Farmers Market 10 Bean Soup, Cucumber (with Peel), Tomatoes, Publix Red Bell Pepper, Dole Spring Mix Salad. Snacks/Other: Peanuts (with Salt, Boiled, Cooked), Chicken of the Sea Sardines in Mustard Sauce, Metamucil Orange Smooth Multihealth Fiber (5.8g), PBfit Peanut Butter Powder, MusclePharm Combat Powder - Cookies 'N' Cream. more...
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2797 kcal
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Exercise:
Walking (moderate) - 5/kph - 52 minutes, Resting - 16 hours and 22 minutes, Sleeping - 6 hours and 46 minutes. more...
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