20 Pounds by Christmas – Roadmap

Stats

Start date: September 27, 2009

Starting weight: 135.5

Goal weight: 115

Days to achieve goal: 90

Weeks: 13

Pounds lost per week to attain goal: 1.6lbs

Gameplan: Exercise

Month 1

1 session Ashtanga yoga, either Saturday 10am, Tuesday 6pm or Wednesday 6pm

500 calories

1 step class, Thursday at 6pm

650 calories

45 minutes elliptical, 10 minutes of ab work, 10 minutes arm work. Monday Tuesday, Wednesday Saturday or Sunday

600 calories

Gameplan: Food

Daily caloric intake – 1500 calories

It’s hard here, because I don’t want to say a food is off limits. However if you don’t eat perfect, you’ll never be less than 1500 calories. Sample distribution:

Breakfast: 220 calories

Coffee: 150 calories

Lunch: 250 calories

Snack: 220 calories

Dinner: 500 calories

Snack: 160 calorie

For each cheat day (ie: going out for dinner or drinking alcohol) one additional elliptical session is required. This includes only planned sessions, not ‘binges’, as binging is not permitted!!

Additional Goals

• correct posture
• grow nails