Jun -14 (Day 3)

Start Date	June 12, 2011	28 DAY SCHEDULE			Finish Date	July 9, 2011
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Jun-12	Jun-13	Jun-14	Jun-15	Jun-16	Jun-17	Jun-18
Killer Abs				Insane Abs
X Back & Biceps	I Max Interval Plyo	I Max Intrv Spts Tr.	X Yoga X	I Cardio Pwr & Resist	I Max Card Cond.	Rest
Jun-19	Jun-20	Jun-21	Jun-22	Jun-23	Jun-24	Jun-25
Killer Abs				Insane Abs
X Back & Biceps	I Max Interval Plyo	I Max Intrvl Circ	X Yoga X	I Cardio Pwr & Resist	I Max Card Cond.	Rest
Jun-26	Jun-27	Jun-28	Jun-29	Jun-30	Jul-01	Jul-02
Killer Abs				Insane Abs
X Back & Biceps	I Max Interval Plyo	I Max Intrvl Circ	X Yoga X	I Cardio Pwr & Resist	I Max Card Cond.	Rest
Jul-03	Jul-04	Jul-05	Jul-06	Jul-07	Jul-08	Jul-09
O Med Ball Core Card.	O Fountain of Youth	I Core Cardio & Blnce.	X Yoga X	O Med Ball Core Card.	O Patience Yoga	Rest

Today’s workout was Insanity Max Interval Sports Training. I have to say I really didn’t like this one too much. It’s a great workout; it just lacked the flow that the other Insanity workouts have. So as you can see, I have decided to swap in Max Interval Circuit for the remainder of this 28 day program.

Regarding nutrition, my diet has been excellent. I am eating only whole foods, and am trying to keep a balance of around 40-50% carbohydrates, 25-35% protein, and 25-35% fat, while keeping my calories in the 1800-2200 range.

I currently weigh 188 lbs and have about 19% body fat. This means that my lean body mass is 188 – 36 (188 * 19%) or 152 lbs. My goal for this 28 day period is to get my body fat down to 15%; to do this I’ll have to drop my weight to 180 lbs.

 Losing around 9 lbs of fat over 4 weeks give me 152 (lean body mass) + 27 (36 fat – 8 lbs) = 180 lbs.

27 fat / 180 body weight = 15% body fat.  

I’ll reassess my diet after my weekly weigh in.

Keep Pressing Play, Dig Deeper, and Bring It!