Goals

Beginning today, February 14, 2011, I am embarking on a ten week diet plan titled the twinkie2diet.  Weighing in at a hefty 235 lbs., I have outlined several key goals in my pursuit to gain control over my weight and health.  A consistent exerciser, running three days per week for at least 30 minutes each session, it is my purpose to help my knees and body regain some of my "college days" shape and eventually achieving my former "playing days" weight of 175 lbs..  This plan will include three phases, each designed to evaluate the caloric content of the foods I eat and to consider my overall daily activity level.  In addition, each day will be broken down into six separate "feedings" with a balance of 60% carbohydrate, 28% fat and 12% protein

  GOALS-PHASE I

• first ten weeks (Feb.14-April 24; days 1-70)
• daily menu limited to 1800 kilocalories (estimated needs-2500 kcal)
• lose 10-15 lbs. of body fat
• decrease total cholesterol
• increase HDL levels
• decrease LDL levels
• decrease triglyceride levels
• maintain current activity levels
• increase maximal oxygen uptake
• decrease body fat percent and BMI

GOALS-PHASE II

• second ten weeks (April 25-July 3; days 71-140)
• daily menu increased to 2200 kilocalories
• lose an additional 10-15 lbs. of body fat
• increase HDL levels
• decrease glucose levels
• increase weekly running schedule to four days
• begin a lifting program

GOALS-PHASE III

• third ten weeks (July 4-September 11; days 141-210)
• continue with a methodical approach of weight-loss, 1-2 lbs. per week
• stay at 2200 kilocalories
• build on the aerobic base that has been established through running
• be mentally prepared for the travel plans and working in Dallas (soccer camps)
• be mentally and physically prepared for the start of school in late August
• continue to improve blood profile

GOALS-PHASE IV

• fourth ten weeks (September 12-December 4; days 211-281)
• continue to monitor weekly weight-loss and adjust accordingly
• boost to 2300 kilocalories a day
• create menus with greater variety
• continue to improve on all measures of blood profile and body composition