1 Month Goals Post Vacation August 23 2016 210.2 LBS

Wanted to have a spot to write my thoughts on some current weight loss goals that I plan to achieve. Spent the weekend in my hometown of Edmonton Alberta taking in North America's largest fringe festival and eating like it was a sport. Pizza, fried chicken, milkshakes, anything and anything as I had a goal to not count or worry about calories on vacation.

Today I am home in Grande Prairie and it's time to get back on the wagon, count calories, intermittent fasting, lifting and cardio.




The Goal

I am returning to Edmonton on September 19th with a personal goal of being 198-202 LBS. I estimate that I gained 0.75 LBS of fat and about 2 LBS of water weight on holidays so at a current weight of 210.2 I think I'll lose a couple LBS fairly easily of retained water leaving me with ~8 LBS of loss needed.

To achieve this I will be using a couple hard and fast tools.

• 2300-2400 Calories a day
• ~220 g of protein = 880 calories
• ~66 g of fat  = 600 calories (25 percent of daily calories)
• ~230 g of carbohydrates 920 calories

• Intermittent fasting: consume all food between 11:30 AM and 7:30 PM

Cardio:

• 1 day per week HIIT stair running for roughly 30 to 40 minutes
• 14 KM - 18 KM of jogging per week

Strength

• 6 day gym cycle each session will be around 45 minutes but no more than 1 hour
• 2x push day
• 2x pull day
• 2x leg day

I will post a daily update with my morning weigh-in and my previous day's eating macros as well as any adjustments I need to make to caloric intake. You'll notice my sodium is way over, I require flavor in my life so I counter that with a fair bit of water.