Five Phases

D

Derwyddon

2
After much research, discussion, and thought, I have decided to dedicate the next 16 weeks to reclaiming my life. I have allowed myself to get so overweight (and maintain the weight gain) that it is a danger to my health, my happiness, and the life i want to lead in the future.

I am a person who thrives on organization and planning, so with the okay of my doctor, and the help of a personal trainer friend of mine, i have set up a five phase plan to take me to the end of the year.

PHASE ONE Starts today and I have dubbed "Focused Fat Loss". It will be 16 weeks of a PSMF as laid out by Lyle McDonald. It will be a little over 7 weeks of strict PSMF, followed by a five day break, and then another 7 weeks. After this, I will implement phase two.

So I'm here to get and give support, and have a place to be accountable!
 
Today's diet has consisted of mostly cottage cheese and lean chicken. Did a pretty good bodyweight workout as well. Plan on joining the local gym at the end of next week (aka when i can afford it). I did not measure my food today the way i would like to, but i am confident i am within acceptable ranges. i should measure out and prepare food at the beginning of the day instead of waiting until i'm hungry to deal with it! the diet i'm following is a strict one that calls for several weight work outs a week. i am doing bodyweight to loosen myself up and get my muscles used to working, and then will be in the weight room when i get my gym membership. the goal of phase one: strip off enough fat to be able to move and feel comfortable in my own skin and maintain muscle. phase two will be a cardiovascular building phase.

Starting Weight (Today): 290 lbs.
 
Today's Weight: 289

I am so disorganized it's not even funny. I feel upside down today. I'm going to watch what I eat but it def. wont be on the diet plan. I will try organizing tomorrow's food tonight before I go to bed.
 
:seeya:Welcome to your Diary! You sound serious about getting healthy, and like you have a definite plan in place to get there! Lyle Mc. is held in fairly high regard on this forum. Check out any posts by Steve to get helpful and accurate info.

Best wishes on your journey:driving:
ABBA
 
Grats on starting your journal. I had never heard of PSMF and just did a Google search. Sounds intense! Best of luck to you during Phase One.

Would you mind sharing your goals for those of us following your progress? And any hints on what Phase 2-5 will entail?! You've got me all curious. :biggrinjester:
 
congrats on taking life by the horns! I too am more interested in your action plan, and will be following along. good luck, not that you will need it.
 
Hey, guys! I was all excited to see responses (shhhh i'm easy to please), sorry i wasnt' around. I have yet to careen off the wagon in a fiery combustion of carbs and grease, I simply had a very busy weekend.

Since a few of you are curious, I'll go ahead and explain a lil' more about my current game plan!

PHASE ONE: Focused Fat Loss
From now until my birthday in June, I will be doing a PSMF as outlined by lyle mcdonald, as I previously stated. I will after about 5 weeks take a brief diet break as suggested in the plan, and also to see how i feel about how my body looks different once i've carbed up. Then, I will go for the second part of the PSMF. At the end, I have an anniversary party to go to for my sister and I'd really like to look good for it. If I like the changes that happened when I took the break, I'll take another right before the party, if I don't, I'll keep going until the day of the party.

PHASE TWO: Continued Fat-Loss, Basic endurance, Summer Fun
From June until the end of August, I will drop the extreme Fat Loss Plan in exchange for a more balanced diet in a mild deficit, and a beginning cycling plan. I want to start building some good basic endurance and biking skills.

PHASE THREE: Focused Biking (and if possible, strength gain)
All through september and half of october, I will be eating a bit more and biking as much as possible to build some good endurance and off-road biking skills. Fat-loss is not the main goal, but it will be welcomed if it comes. If any weight is gained it will be very little and hopefully muscle (since a weight lifting program will be in effect as well.) At the end of this phase, I will be doing a trail ride that will be my first "endurance" event ever. It's not that big of an event but it will be fun and exciting.

PHASE FOUR: Short Term PSMF.
Again, another PSMF. 4 weeks. I do not have unrealistic expectations, I know at this point I'll still have plenty to lose and since it will be getting cold it will be nice to focus on diet instead of all out exercise for my fat loss. The results you get on a PSMF is always fun too! Keeping it (relatively) short so as to not sacrifice too many endurance gains.

PHASE FIVE: High Aerobic, Endurance Building Fat Loss.
This will take me to the end of the year. Lots of cardio exercise, as much as i can handle, and a healthy balanced diet.

After this, I may still have plenty of physique and performance goals in my noggin, however, I will have accomplished a whole hell of a lot in 5/6ths of a year.
 
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hi i am in the 6 week challenge with you =D
mmm i am curious... what is a PSMF diet???
hehe forgive me for not knowing! ^^
good luck!!!
 
Challenge Time!

Hi Ya, I'm Stacy. :)

Have A Goal Reachin' Day 1!

We are gonna knock out some pounds I tell ya! ;)

I look forward ta chattin' with ya.

:seeya:
 
Challlllllengeeeeeeee TIME!!!!

YeeeeeeeHHHHHAA!!! BETTER GET READY TO RIDE!!!....it's gonna be great to MELT away these lbs!!! So glad you are in the challenge!!! GOOD LUCK and WE CAN DO THIS!!!! :party:

...my name is ALTA!! ;) :D!
 
Hey there!! Wanted to stop by and say HI!! Looking forward to getting to know you!! Looks like your on the right track!! Hope to see you around!!
 
Hi ya Challenge Buddy! :D

I hope your Day 2 is going well.

Going GR8 my way.
:)

Have A Goal Reachin' Week!

:hug2:

- Stacy
 

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Hey mate,
I can see from reading the entries in your journal you have great focus and determination!!Keep that up and you will results for sure!!Best of luck in this 6 week challenge! Im kc,BTW!
:)
 
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