VP Health & Fitness

Wow! Now, THAT is a long title!!!

Let me explain… I’m still participating in my Civilian Fitness Program classes (will be over sometime in September) however, I am also entering the PN body transformation challenge that will start on July 16th 2007. I have these next two weeks to get my registration form completed (pictures, assessment test such as: regular weight, girth measurements, skin fold measurements, recovery, performance, blood tests) nutrition & exercise routines down and then will “officially” start attacking my 39 lbs. of fat on July 16th! YAY!!

I am keeping a PN challenge journal down at the PN forums but will also update here.

These are a couple of stats & goals for now as I will post more details (pre challenge stats & pictures) a bit later on this week.

Here are my current stats:

Female
Height: 5′7.3″ (67.3 inches)
Weight: 188.5 lbs
Body Fat %: approx 34% (7 site calliper test), Biofitness has me at 29%
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)

I will stick to about 1700-1900 kcal (what i’ve been currently eating while following BFFM principles) for now while perfecting my 10 habits — specifically these:

Habit #2 - Eat complete, lean proteins with each feeding opportunity
Habit #3 - Eat vegetables with each feeding opportunity
Habit #4 - Eat veggies and fruits with any meal & “other carbs” ONLY after exercise
Habit #8 - Plan ahead and prepare feedings in advance

All the other ones I’ve been doing religiously for a couple of years now so I will be focusing mainly on these throughout the challenge as well as striving to be 90% compliant.

More info to come.

Here are some stats for today:

• 6 hours of sleep
• Water Intake - GREAT!!! (more than 128 oz (1 gallon)

Exercise:

- CFP circuit training(40 mins) & b-ball (20 mins) - 600 calories burned)

Eats:

0830 am- Feeding #1: Omelette (5 eggwhites, 1 egg, 1 cup baby spinach, pico de gallo), 1 cup pineapple, 2 cups green tea

1130am - Feeding #2: 1/2 c. cottage cheese, 15 g. whey protein, 1 nectarine, 1 serving baby carrots,

100pm- Workout

230pm -Feeding #3: PW cereal w/ protein (30 g whey protein, 1 cup puffed brown rice, 1/3 cup Nature’s Zen cereal, 8 oz. vanilla soymilk)

400pm - Feeding #4: (PW) 1/2 cup brown rice, 4 oz of lean turkey breast, 1 cup spinach, 1 cup cucumbers

6:30 pm - Feeding #5: 2 Oven roasted turkey breast deli slices, 1 oz mozz. string cheese, 4 oz of turkey breast, 1 serving of baby carrots

1000pm - Feeding #6: Bed time Snackity: Very smoothie & thick shake!
(1/2 c. CC, 8 oz. Green Tea, 1 scoop whey protein, 1 cup fruit medley, 1 TBSP Udo’s oil, 2 TBSP ground flaxeeds, 1 TBSP sugar free chocolate syrup, 1 TBSP sugar free/Fat free chocolate jello mix, splenda)
(Ratios: 520 calories; 40g Carbs; 40g protein, 23g fat)

Uuggh!!! I think I over did it on the shake!!!

**(Note to self… leave out chocolate syrup & SF/FF jello mix next time and only 1/2 cup of fruit) Will save/subtract: 90 calories & 22.5 g carbs

fish oil caps
Calcium supp

TOTAL Calories = 2011
Protein = 202g; 40.6%
Carbs = 176g; 35.5%
Fats = 53 g; 23.9%

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To your health,

~ Vilma

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