2011 NY Resolution

Happy New Year! Let 2011 be the year you reach your fitness goals!!

My 2011 NY Fitness resolution
Weight: 170 lbs
Body Fat: 13%

Actually, these are more aligned to the goals I have posted on this blog (I know) but it doesn't hurt to improve upon them and write about it to help visualize. However, I am only going to focus on weight and body fat as I think these 2 are excellent indicators of muscle growth. More weight and less fat means more muscle so that means my muscle would grow from its current status.

I am currently planning to start a 6-8 week bulking process. This will be my first ever and it was taken from the Muscle & Fitness December 2010 issue.

Workout Plan

Originally, it was posted as a 6-day workout but due to my curent schedule I can't work out 6 days a week. Maybe 5 times a week or 4 times. It basically rotates through 3 workouts.

Meal Plan

Muscle & Fitness suggested the following and I adjusted it based on the food I normally eat and my wieght:

Workout Days

20-21 calories per lb of weight. 40% from proteins, 40% from carbs, 20% from fat

Rest Days

16 calories per lb of weight. 40% from proteins, 30% from carbs, 30% from fat

*Note: the total calories are off based on calories from protein, carbs and fat.

Last Post of 2010!

Happy holidays!

This will be the last post for the year as not much has changed. However, the new year will be different with a new program and new diet.

However, for the last few weeks I have been working out hard core. I took a week off but I have done my 3 days of week of workout and I have been eating fairly well. I have not gained weight but I have not lost any and I think my body is a little more tones.

I think I have reached a plateau and am going to change it up next year that is why I have been keeping the current workout until the end of the year.

MyFitnessPal.com is awesome!

I just started using myfitnesspal.com and it is great! It is much better than mypyramidtracker.gov just because the nutritional information for food is more complete. It is great to calculate your caloric intake but that is all I find it useful for.

Here is an example of my intake from yesterday. I set my personal goal to eat 2400 calories to gain 0.5 lbs/per week. I also set my carbs - protein - fat ratio to 40%-40%-20% (this means 40% of my calories should come from carbs and protein while 20% should come from fat).

Remember, tools only provide estimates unless you put in exactly every little thing you eat and added to cook your food.