G’s Driver’s License Weight Challenge – The Plan and Day 1 Results

How am I going to do it?

I’d love for you to join me on this challenge, but please DO NOT follow this plan for yourself. It’s customized for me based on my current weight, health, fitness level, etc., including my doctor’s recommendations. I will break down the plan in future posts, which could help in putting a plan together that works for you.

Start Date: Sunday, March 29, 2020
End Date: Saturday, July 11, 2020*

Goal: 115 Pounds

Nutrition Plan:

• Women’s Multivitamin – 1 per day
• Vitamin C – 1 per day
• Vitamin D3 – 1 per day
• Chlorella – 1 per day*
• Metamucil – 2 servings per day*
• Water – 10 glasses per day*
• 4 oz protein or 1 serving protein shake – 5 meals per day*
• 1 serving protein shake – post workout

Exercise Plan:

• 4 days per week – 1 hour of LISS, 10,000 steps, or equivalent combination of both (i.e. 30 minutes LISS and 5,000 steps)*
• HIIT – equivalent of 3 days per week for 45 minutes (i.e. 2 days of 45-minute sessions plus 2 days of 22.5-minute sessions); days with full sessions should also have at least 2,500 steps; days with half sessions should also have at least 6,250 steps*
• Progressive weight training – 4 days per week

Sleep: 7-9 hours per night*

Accountability:

• Pictures
  • Day 1 – Sunday, March 29, 2020
  • Completion – Sunday, July 12, 2020*
• Daily Post – Instagram Feed/Story, Facebook Timeline/Story, or Blog
• Weigh-In – first thing every morning

*Asterisks above indicate adjustments were made as this challenge progressed; daily post titles marked with asterisks indicate these adjustments

“A goal without a plan is just a wish.” – Antoine de Saint-Exupery

“Failing to plan is planning to fail.” – Benjamin Franklin

Day 1 Results

• Weight: 141 pounds (26 to go!)
• Steps: 10,590
• Lows: I woke up around 11am so I couldn’t get 5 meals in. I ate a healthy breakfast but it wasn’t according to the plan.
• Highs: Motivation is high and I’m excited to start a new challenge! Being home all day does nothing for my step count. I worked out with the boys then Farhad walked around the community with me to get my steps in.
• Nutrition:
  • Breakfast – .75 c egg whites and half a can of spinach
  • Meals 2, 3, and 4 – .5 c steamed white Basmati rice, 4 oz boneless, skinless, chicken breast, .5 c onions (chicken and onions boiled in water, lemon juice, salt, garlic powder, ginger powder)
  • All other markers checked.
• Exercise: (1st number is the number of reps, 2nd number is the weight on each side, 0 means bar only for curl/barbell moves or body weight for others)
  • Barbell squats – 15-0, 12-2.5, 12-5, 10-7.5, 10-10
  • Barbell hack squats – 15-0, 15-10, 15-0, 15-0
  • Dumbbell walking lunges – 15-8, 15-10, 15-12
  • Dumbbell stiff leg deadlifts – 15-20, 15-25, 15-30
  • Seated calf raises and single leg calf raises super set 15-10, 15-12, 15-15
  • LISS – walked for 65 minutes

Don’t forget to recognize and deliver love today! ❤ G