I am 5'3" tall, medium framed, and 29 years old (as of 7/2003).
Current Personal Challenge:
From 9/14/03 through 2/14/04, I'll be following the nutrition and exercise plan as laid out in The Body Sculpting Bible for Women.
Exercise: Three-phased approach. Phase One is used to build up to regular vigorous exercise. Phase Two is intermediate level exercise. Phase Three is advanced level exercise.
Nutrition: Rotating caloric balances - 1200 cals/day for two weeks, 1500 cals/day the next two weeks, back to 1200, back to 1500, etc. Sundays are my "cheat" day. Strive for 20% calories from fat, 40% from carbs, 40% from protein. Food intake tracked on FitDay.
Beginning Stats:
Beginning Fat Percentage: 25.62
Beginning Weight: 133
Beginning Measurements: See chart on Vitals page (9/14/03).
The Plan
Phase One: Ten Weeks
Exercise:
- Week One (9/14 - 9/20) - M, W, F - Weight Training (15-20 reps, 2 sets - Compound Supersets) / T, Th, S - Cardio (Elliptical)/Abs (10 mins) (Break-In Routine #2).
- Week Two (9/21 - 9/27) - M, W, F - Weight Training (15-20 reps, 2 sets - Compound Supersets) / T, Th, S - Cardio (Walk/Jog)/Abs (10 mins) (Break-In Routine #2).
- Week Three (9/28 - 10/4) - M, W, F - Weight Training (15-20 reps, 2 sets - Compound Supersets) / T, Th, S - Cardio (Elliptical)/Abs (15 mins) (Break-In Routine #2).
- Week Four (10/5 - 10/11) - M, W, F - Weight Training (15-20 reps, 2 sets - Compound Supersets) / T, Th, S - Cardio (Walk/Jog)/Abs (15 mins) (Break-In Routine #2).
- Week Five (10/12 - 10/18) - M, W, F - Weight Training (15-20 reps, 2 sets - Compound Supersets) / T, Th, S - Cardio (Elliptical)/Abs (15 mins) (Break-In Routine #2).
- Week Six (10/19 - 10/25) - M, W, F - Weight Training (13-15 reps, higher weight, 3 sets - Compound Supersets) / T, Th, S - Cardio (Walk/Jog)/Abs (20 mins) (Break-In Routine #2).
- Week Seven (10/26 - 11/1) - M, W, F - Weight Training (13-15 reps, higher weight, 3 sets - Compound Supersets) / T, Th, S - Cardio (Elliptical)/Abs (20 mins) (Break-In Routine #2).
- Week Eight (11/2 - 11/8) - M, W, F - Weight Training (13-15 reps, higher weight, 3 sets - Compound Supersets) / T, Th, S - Cardio (Walk/Jog)/Abs (20 mins) (Break-In Routine #2).
- Week Nine (11/9 - 11/15) - M, W, F - Weight Training (13-15 reps, higher weight, 3 sets - Compound Supersets) / T, Th, S - Cardio (Elliptical)/Abs (20 mins) (Break-In Routine #2).
- Week Ten (11/16 - 11/22) - M, W, F - Weight Training (13-15 reps, higher weight, 3 sets - Compound Supersets) / T, Th, S - Cardio (Walk/Jog)/Abs (20 mins) (Break-In Routine #2).
Nutritional Averages (Per Week):
- Week One (9/14 - 9/20)(Goal 1200 Cals): Calories - 1260, Fat - 28%, Carbs - 42%, Protein - 28%
- Week Two (9/21 - 9/27)(Goal 1200 Cals): Calories - 1405, Fat - 35%, Carbs - 39%, Protein - 23%
- Week Three (9/28 - 10/4)(Goal 1500 Cals): Calories - 1343, Fat - 35%, Carbs - 41%, Protein - 19%
- Week Four (10/5 - 10/11)(Goal 1500 Cals): Calories - 1400, Fat -37%, Carbs - 37%, Protein - 19%
- Week Five (10/12 - 10/18)(Goal 1200 Cals): Calories - 1520, Fat - 29%, Carbs - 43%, Protein - 26%
- Week Six (10/19 - 10/25)(Goal 1200 Cals): Calories - 1495, Fat - 28%, Carbs - 42%, Protein - 24%
- Week Seven (10/26 - 11/1)(Goal 1500 Cals): Calories - x, Fat - x, Carbs - x, Protein - x
- Week Eight (11/2 - 11/8)(Goal 1500 Cals): Calories - x, Fat - x, Carbs - x, Protein - x
- Week Nine (11/9 - 11/15)(Goal 1200 Cals): Calories - x, Fat - x, Carbs - x, Protein - x
- Week Ten (11/16 - 11/22)(Goal 1200 Cals): Calories - x, Fat - x, Carbs - x, Protein - x
Body Fat Percentage Post-Phase One:
Weight Post-Phase One:
Measurements Post-Phase One: See chart on Vitals page (11/22/03).
Phase Two: Six Weeks
Exercise:
- Week One (11/23 - 11/29) - M, W, F - Weight Training (12-15 reps, 2 sets - Compound Supersets) / T, Th, S - Cardio (Elliptical)/Abs (20 mins) (Sculpting Routine #2 Weeks 1 + 2).
- Week Two (11/30 - 12/6) - M, W, F - Weight Training (12-15 reps, 2 sets - Compound Supersets) / T, Th, S - Cardio (Walk/Jog)/Abs (20 mins) (Sculpting Routine #2 Weeks 1 + 2).
- Week Three (12/7 - 12/13) - M, W, F - Weight Training (10-12 reps, increased weight, 2 sets - Supersets) / T, Th, S - Cardio (Elliptical)/Abs (30 mins) (Sculpting Routine #2 Weeks 3 + 4).
- Week Four (12/14 - 12/20) - M, W, F - Weight Training (10-12 reps, increased weight, 2 sets - Supersets) / T, Th, S - Cardio (Walk/Jog)/Abs (30 mins) (Sculpting Routine #2 Weeks 3 + 4).
- Week Five (12/21 - 12/27) - M, W, F - Weight Training (8-10 reps, increased weight, 4 sets - Giant Sets) / T, Th, S - Cardio (Elliptical)/Abs (40 mins) (Sculpting Routine #2 Weeks 5 + 6).
- Week Six (12/28 - 1/3/04) - M, W, F - Weight Training (8-10 reps, increased weight, 4 sets - Giant Sets) / T, Th, S - Cardio (Walk/Jog)/Abs (40 mins) (Sculpting Routine #2 Weeks 5 + 6)
Nutritional Averages:
- Week One (11/23 - 11/29)(Goal 1500 Cals): Calories - x, Fat - x, Carbs - x, Protein - x
- Week Two (11/30 - 12/6)(Goal 1500 Cals): Calories - x, Fat - x, Carbs - x, Protein - x
- Week Three (12/7 - 12/13)(Goal 1200 Cals): Calories - x, Fat - x, Carbs - x, Protein - x
- Week Four (12/14 - 12/20)(Goal 1200 Cals): Calories - x, Fat - x, Carbs - x, Protein - x
- Week Five (12/21 - 12/27)(Goal 1500 Cals): Calories - x, Fat - x, Carbs - x, Protein - x
- Week Six (12/28 - 1/3/04)(Goal 1500 Cals): Calories - x, Fat - x, Carbs - x, Protein - x
Body Fat Percentage Post-Phase Two:
Weight Post-Phase Two:
Measurements Post-Phase Two: See chart on Vitals page (1/3/04).
Phase Three: Six Weeks
Exercise:
- Week One (1/4 - 1/10) - M thru Sa - Weight Training in P.M. (12-15 reps, 3 sets - Compound Superset) / M thru Sa - Cardio (Elliptical)/Abs (20 mins) in A.M. (Advanced Workout Weeks 1 + 2)
- Week Two (1/1 - 1/17) - M thru Sa - Weight Training in P.M. (12-15 reps, 3 sets - Compound Superset) / M thru Sa - Cardio (Walk/Jog)/Abs (20 mins) in A.M. (Advanced Workout Weeks 1 + 2)
- Week Three (1/18 - 1/24) - M thru Sa - Weight Training in P.M. (10-12 reps, increased weight, 4 sets - Supersets) / M thru Sa - Cardio (Elliptical)/Abs (30 mins) in A.M. (Advanced Workout Weeks 3 + 4)
- Week Four (1/25 - 1/31) - M thru Sa - Weight Training in P.M. (10-12 reps, increased weight, 4 sets - Supersets) / M thru Sa - Cardio (Walk/Jog)/Abs (30 mins) in A.M. (Advanced Workout Weeks 3 + 4)
- Week Five (2/1 - 2/7) - M thru Sa - Weight Training in P.M. (8-10 reps, increased weight, 5 sets - Giant Sets) / M thru Sa - Cardio (Elliptical/Abs (40 mins) in A.M. (Advanced Workout Weeks 5 + 6)
- Week Six (2/8 - 2/14) - M thru Sa - Weight Training in P.M. (8-10 reps, increased weight, 5 sets - Giant Sets) / M thru Sa - Cardio (Walk/Jog)/Abs (40 mins) in A.M. (Advanced Workout Weeks 5 + 6)
Nutritional Averages:
- Week One (1/4 - 1/10)(Goal 1200 Cals): Calories - x, Fat - x, Carbs - x, Protein - x
- Week Two (1/1 - 1/17)(Goal 1200 Cals): Calories - x, Fat - x, Carbs - x, Protein - x
- Week Three (1/18 - 1/24)(Goal 1500 Cals): Calories - x, Fat - x, Carbs - x, Protein - x
- Week Four (1/25 - 1/31)(Goal 1500 Cals): Calories - x, Fat - x, Carbs - x, Protein - x
- Week Five (2/1 - 2/7)(Goal 1200 Cals): Calories - x, Fat - x, Carbs - x, Protein - x
- Week Six (2/8 - 2/14)(Goal 1200 Cals): Calories - x, Fat - x, Carbs - x, Protein - x
Body Fat Percentage Post-Phase Three:
Weight Post-Phase Three:
Measurements Post-Phase Three: See chart on Vitals page (2/14/04).
Total Body Fat Percentage Lost During Challenge:
Total Weight Lost During Challenge:
Total Inches Lost During Challenge:
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