The plan/how I'm going to get there

So… first order of business is my terrible diet. 

Common sense tells me, if I don’t want to feel like garbage, I’ve got to stop consuming garbage…  so, no more bacon cheeseburgers, greasy foods, or soda.  The drinking stops too, and I’m weaning myself off the cigarettes as well.  I will allow myself one cheat meal a week, and with it a couple of beers… but it’s getting reigned in big time. 

Using Scooby’s calculator (and several others), I’ve determined I need to be about 2100 calories to drop a pound a week.  Now, I’m a busy guy, and this is a big change… so to start, I’m going to give myself a 100 calorie window  (2000-2200), and I’m not going to concern myself with macros.  To make sure I hit my target, I’m tracking everything I eat with the “FatSecret Calorie Counter” on my phone. 

I’ll be supplementing daily within the rules of Scooby’s contest:

Fish Oil

Creatine Monohydrate

Protein

Multivitamin

Brewed Tea and Coffee

For exercise, I’m going with low volume/HIT and walking, with a weekly bonus exercise.  My lifting routine will be 10 exercises with a target of 10 reps to failure, 2 times a week.  I’m using a dumbbell set (that I spent way more than Scooby’s $40 budget on… but that was many years ago, so hopefully you’ll cut me some slack :P).  For now, I’m going to be easing myself into it… last night I only did a set of squats and floor presses (but I’m already feeling the doms set in), and I’ll do that again this week…. Next week, I’ll step it up to 5 exercises, and the following week I’ll graduate to my full 10… changing up the routine every 4-6 weeks.  Additionally, I’ll make it a point to go for a 30 min walk 2-3x a week… and aim to do something fun like an hr or longer hike/climbing once a week.  I’ll be tracking my exercise on my phone too (with Jefit). 

In addition to this, I’ll be aiming for a minimum of 8hrs sleep, sucking down tons of water, and hopefully incorporating some daily mindfulness meditation too.