Life - Phase Two

am25402 · Post by **am25402** » Tue Jun 09, 2009 4:13 pm

Phase two is officially underway! I'm a 30 year old with about 30 pounds of excess weight to transform. I'm not "fat" but I'm certainly not cut, which is goal.

I'm going to take a BMI test this evening and post measurements so I can track progress. The best I can give you right now is 6' 1" weighing in at 206 lbs.

goals...well they are bound to change as I progress, but I'm starting with a weight loss plan to drop lbs. goal is to be at 185 on October 1st of this year and at 175 by Dec. 31st. I'll add BMI goal as soon as I get the initial results.

Here's dilemma...I am recovering from major reconstructive foot surgery. I lived first 29 years with extremely flat feet that caused agonizing pain and multiple injuries to feet, ankles and knees. Needless to say, I've never been much of a runner and it will be another 6 months before the doc releases me to actually run. I'm stuck for the next 30 days in a walking boot, then rehab (elliptical, pool and stationary bike) for another 90 days.

I started a 2200 calorie diet to begin burning the weight and I start abs routine tomorrow A.M. For the next 30 days its push ups, abs and diet alone.

Any recommendations to maximize weight loss for the next 30 days while I'm still off feet? How about the 90 after that while rehabing?

Thanks for your feedback and I'm pumped to report back each week with updates.

swanso5 · Post by **swanso5** » Tue Jun 09, 2009 9:58 pm

you'll cover the entire upper body right?

http://www.uponlinetraining.com/services.html

am25402 · Post by **am25402** » Wed Jun 10, 2009 1:30 pm

What do you mean?

swanso5 · Post by **swanso5** » Wed Jun 10, 2009 7:54 pm

For the next 30 days its push ups, abs and diet alone.

am25402 · Post by **am25402** » Wed Jun 10, 2009 8:53 pm

That's plan. I've got dumbells, a curl bar and a bench at home, but I always prefer going to the gym to weight train. at home work outs are always more intense and regimentment if I stick to calisthenics.

Do you have any recommendations on a routine or excercises that will have the most impact over the next month?

swanso5 · Post by **swanso5** » Thu Jun 11, 2009 5:27 pm

chin ups
shoulder presses
rows
prone ab plank variations
curls
extensions

DIET

www.uponlinetraining.com

am25402 · Post by **am25402** » Tue Jun 16, 2009 12:40 pm

Thanks Swanso. I've been dieting daily and I'm down to 201 already. The boot comes off on July 7th. initial goal is to be down to 195 at that time. That's about 2 pounds per week. I see no reason I can't hit it.

I'm doing push ups and abs daily, but I need to mix in more weights obviously.

am25402 · Post by **am25402** » Thu Jun 25, 2009 12:22 pm

I'm down to 198 with 12 days to go until the boot comes off. At that point the doc should let me start doing light workouts - rubber bands, etc... I should easily hit 195 by the 7th but I'm dying to get moving again!