VP Health & Fitness

I truly believe in the quote that says:

If you fail to plan, you plan to fail.”

So, with that being said, I thought I would post up my goals & ideas on how I plan to win the Friendly Fitness Wager Challenge & the PNP Blast the Fat Challenge.

I will break this down into 4 main points:

1. Goals
2. Exercise
3. Nutrition
4. Supplements

#1 - GOALS - these are things I would like to accomplish within the next 12-13 weeks.  My Exercise, Nutrition & Supplement points will outline what I will do to accomplish these goals. 

• Fit into size 10 jeans
• Get my body fat percentage under 30%
• Completely cut out artificial sweetners & junkie potato chips
• Although it will NOT be my main focus, I think I can realistically lose about 20-30 lbs these next 13 weeks. I would definetly want to be below 180 lbs. but will not dwell on it because our bodies work in mysterious ways!  
• Do 15 or more (excellent form) regular pushups 

#2 - EXERCISE

• Will be following the PNP Blast the Fat 12 week schedule written by Corinne, my personal trainer. 
• Every day I will be doing as many push ups as I can until failure
• Will also walk every day for at least 30 minutes or do a couple of Beach Body home videos such as Turbo Jam, Slim in 6, P90X in the mornings

 #3 - NUTRITION 

• Will be sticking to good ‘ole Precision Nutrition Principles & implementing Clean Eating from Tosca Reno’s Eat Clean Diet.
• ONLY water - no “diet” drinks
• 6 meals a day every 2-3 hours
• 1500 calories non workout days
• 1700 calories workout days
• One 2000 calorie day
• Shooting for 50% C/30% P/20% F

#4 - SUPPLEMENTS - i’m not a huge fan of supplements but I think that they do help fill in gaps that whole foods miss & get you out of last minute situations where you need a quick meal.

• Whey Protein Powder
• EAS RTD (ready to drink) shakes
• Multivitamin
• Fish Oil Capsules
• Vitamin C
• Calcium
• L-Glutamine - Post Workout
• BCAA’s - Post Workout

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So…. that pretty much wraps it up.  What kind of plan are you following this year?  Would love to hear some feedback on this!

To your health,

~ Vilma

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Today marks Week 6 Day 36 of my Precision Nutrition Body Transformation Challenge & Week 22 Day 149 of my Civilian Fitness Program, AND…. Week 1 Day 1 of my Personal 4 WK Challenge.

Why so many programs you ask?? I don’t know, I’m crazy like that I guess.

But don’t worry… they are all intertwined because I started doing Civilian Fitness almost 6 months ago, I knew I needed a good nutrition & weight training program so… in comes Precision Nutrition & Turbulence Training (i’m giving away a FREE 4-week program in my downloads page). My Personal 4 –WK challenge is just a mini goal that I have set for myself for the next 4 weeks (more on that in a bit).

So… how is it going? This past week was pretty good. I did A LOT of cardio & not much resistance training this past week. I’ve also had a lot on my mind recently especially a comment my husband made this past Thursday… It made me angry, sad & embarrassed but it also gave me a new sense of determination that you wouldn’t believe.

So this is what happend: After we finished playing basketball & volleyball with a couple of friends, I wanted to go out to the track and do some HIIT sprints. So we did them (it was a GREAT workout by the way!!! TT interval training.) and we are doing our last 5 minutes of cool down when we (our friend Zelene, my hubby & I) start talking about what we ALWAYS talk about — nutrition & exercise programs & what works best. I started commenting on the BFFM & PN Habits and how there’s also this new book that I think hubby would like (because he likes to cheat on weekends), and I jokingly asked him if he would want me to buy it for him… and lo an behold, he goes on a rant telling our friend how bad I was because I buy all these nutrition & exercise books, read them, but never follow them and I never get results!!!

I said… “ I haven’t gotten results???”

and he said, “NO!”

I almost started crying of embarrassment and just plain anger … I could not believe that he didn’t acknowledge the 40+ inches i’ve lost and the 30+ lbs of FAT loss that I have accomplished these past 5 months. I was CRUSHED.

Not wanting to make a scene, I composed myself and kept on walking until we finished. That night I did a lot of thinking and although what he said was pretty mean, I knew that it was partially true. I mean… I consider myself to be pretty knowledgeable in the nutrition & exercise field, but I know that I struggle in practicing what I preach every day. If I want to be a good example to the people that I help now and in the future, my body needs to have something to show for it.

So… that is where my Personal 4 WK Challenge idea was born. I want to prove to myself & my HUSBAND and anyone else that has ever questioned my success & my knowledge, that I CAN DO THIS & practice what I preach. What I basically did was plan out my workout schedule for the next 4 weeks & I will still be following PN principles (because i’m still participating in the PN Transformation Challenge…) specifically concentrating on the 10 daily habits. I will be implementing these 4 WK challenges until I reach my ULTIMATE GOAL.

So, my goals for Challenge #1 (August 20 - September 17, 2007) are:

• Be at or under 180 lbs scale weight
• Wear a loose size 12 jeans/snug size 10’s
• Be able to ear wedding ring all day
• Loose 1% Body Fat

Time Frame: 4 wks (20 August, 2007 - 17 September 2007) - 29 days

Nutrition: Precision Nutrition’s 10 Habits

Workouts: CFP Classes, Turbulence Training, Turbo Jam, P90X & other beach body videos

My weight has been fluctuating between 188-190 lbs this past week… so that’s good. TOTM started yesterday & I feeling pretty bloated and I’m retaining a lot of water right now.  Weight should stabilize in a couple of days.

Anyhow….

Here are my exercise stats for last week:

• Official Exercise Count:7
• Exercise Time: 6.75 hours
• Total Calories Burned: 4,704

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SO, my dear hubby…………….

BRING IT ON!!!!!!!!!!!!!!!!!!

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So my application is about done. I did everything except the blood tests & the T-Max test that I will do sometime this week.

Here are my stats:

General Statistics:
Female
Height: 5′7.3″ (67.3 inches)
Weight: 188.5 lbs (July 2, 2007)
Body Fat %: 34.42% (7 site caliper test)
Body type: Endomorph/slight Mesomorph
Activity Level: Active/Very Active (will be working out 5-6 days a week for about 1-2 hours)
Goal: Fat Loss, Muscle preservation (possibly gain)

Starting Skin Fold Measurements (mm):
Abs: 30
Triceps: 30
Chest: 18
Mid-ax: 30
Subscapular: 30
Suprailliac: 34
Thigh: 42
Sum of 7 Skinfolds: 214 mm

Starting Girth (Circumference ) Measurements (inches):
Neck:14
Shoulder: 44
Biceps: 12
Calf: 14.75
Chest: 39.5
Waist: 35
Thigh: 23
Sum of 7 Girths: 182.25 inches

Strength Test (1 RM):
Bench Press: 100 lbs
Squat: 185 lbs
Deadlift: 125 lbs

75% of 1RM MAX weight:
Bench Press: 9reps @ 75 lbs
Squat: 6 reps @ 140 lbs
Deadlift: 14 reps @ 95 lbs

V-Max & T-Max
Speed: 6 mph
Elevation: 4% grade
T-Max:

And finally…

Before Pictures:

These have been posted on my thread at the Precision Nutrition Forums 

A side note on my BF%

You know… a 5% BF difference can really throw your readings off! I was just looking through my earlier posts and I had this posted:

TOTAL inches lost since 2/28/2007: 47.75 inches!!!

** Using Online Circumference BF% Calculator:

GRAND TOTAL Fat Lost: 35.11 pounds
GRAND TOTAL Lean Mass Gained: 14.11 pounds
GRAND TOTAL Weight Lost: 21 pounds

The online BF% Calculator had me between 29% BF.

When I did my measurements using the 7-site caliper method, it came out to 34.42%!!! Wow. BIG difference.

I know that the 7-site caliper method is more accurate so I will stick with this method from now on. The BIA test that I do at the gym is about .5% below this.

Anyhow… here are my updated progress stats:

TOTAL inches lost since 2/28/2007: 47.75 inches!!!

** Using 7-site caliper method:

GRAND TOTAL Fat Lost: 27.34 pounds
GRAND TOTAL Lean Mass Gained: 3.84 pounds
GRAND TOTAL Weight Lost: 23.5 pounds

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Moral of this story… caliper test’s are more accurate than online BF% calculators!!!

Still very good progress.

~ Vilma

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