So, I've been around for a while now. Much of my theory has "infected" this site... which isn't necessarily bad. However, I am not the gospel. There are plenty of people losing weight around here who are NOT following advice in line with what I give. And I have no issue with that. There is more than one way to skin a cat.... that's for certain!

This said, I thought it would be a cool idea to post YOUR programs. This doesn't have to turn into a "critique" session. I'm thinking of it as more a thread newbies can come to and see the various methods that are working for different individuals.

So what I think would be cool/good to see is:

1. Goals

2. Exactly how you train and when (weights, cardio, etc)

3. Why did you decide the above?

4. How, in general, do you eat? I don't think we need to get into the specifics, like.... what food you eat when.

5. Success so far?

6. Anything else you'd like to add.

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I'll start.

GOALS

My goals are ever changing. I go through periods of bulking and cutting. During a bulk, I gain weight (ideally muscle). During a cut, I lose weight (ideally fat). My training is modified around these goals.

TRAINING

My training is modified around these above goals.

I train with weights and cardio at the moment.

Weights during the current cut serve primarily to maintain the muscle I have. However, I've had some pretty impressive results since I started the cut. Even though I've been eating in a caloric deficit, I've added 3.5 inches to my chest.

I just switched to 4 days of weights. 2 upper body days and 2 lower body days. Much of it is compound work. The rep ranges vary, for various reasons that I won't get into here. I go as high as 20 reps and as low as one. Each session lasts approximately 45 minutes.

With cardio, I do a mixture of steady state and HIIT training. The steady state works approximately 35 minutes and I do this on an elliptical. I maintain a working heart rate of approximately 140 bpm. I do 2 sessions of this per week in the mornings after my first meal.

I also do intervals twice per week in the mornings. I do these on the stationary bike. Each session uses a different rest to work ratio. Both sessions last for approximately 15 minutes, excluding warm-up/cool-down

I also do some calisthenics at the end of my upper body weight lifting days to increase my caloric burn.

WHY DO I TRAIN WITH THESE METHODS

I've been training people for a long time. I've also learned what optimally works for me. This is simply a reflection of this fact. Things in my current program change every 4 weeks or so.... but the concepts stay pretty consistent. Every 4 weeks or so, I might change a few exercises, rep ranges, or maybe even change the split. For instance, I just came off a 3 day split where I trained upper body twice and lower body once.

How I train best matches my goals, IMO. I am willing to do what it takes to get optimum results.

HOW DO I EAT

I think everyone around here pretty much knows how I eat.

But in general, while I am dieting, I shoot for over 1 gram of protein per pound of lean body mass. I ramp up the healthy fats. And I keep carbs limited. I eat tons of veggies and some fruit.

I pack this into 6 meals per day.

I eat whole foods predominantly except post-workout, where it's best to have a shake.

I drink 4L of water per day, on average.

SUCCESS SO FAR

Again, I only started this 4 weeks ago. And what I am doing currently isn't exactly what I was doing 4 weeks ago.

I've lost 10 lbs total.

I'm noticeably leaner all over. Lagging body part is my abs. But they are starting to come in nicely. That is my "problem area" and as we know, problem areas are usually the last place the fat leaves.

ADDITIONAL COMMENTS

I'll also add that I haven't been able to adhere as much as I'd like. I am planning for a wedding. I am getting married in early July, which doesn't allow me as much "freedom" as I need to get as lean as possible. So I am getting as lean as I can while allowing room for freedom to "cheat" more often than ideal.

Nothing I fret about. It is what it is.

I will post pics soon in my journal to highlight the progress.

Happy training!!

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My Blog -- My Journal -- My Photos

1. Goals
to look better than I do right now... and I've written tons about goal setting and that's not a great goal, but I don't have a real objective in mind yet, just like the supreme court on pornography, I will know it when I see it.
To be able to run more than 2 seconds (I'd like to run the chicago marathon next year - or at least run/walk it)
Improved cardio endurance (to be able to last more than 11 minutes on tbe elliptical
Improved flexibility (which right now is pretty much none)


2. Exactly how you train and when (weights, cardio, etc)
In August, I am doing a 60 mile breast cancer walk, so I've been doing a lot of walking for that -I walk approximatelt 5 - 7 miles Mon- Fri -and 10 - 18 miles on Sat and Sunday - so about 50 + miles a week...
I'm the guinea pig for a personal trainer so he's got me doing some various workouts 5 nights a week which I'm sure Im the reason he's on vacation right now


3. Why did you decide the above?
the walk was because I can - I've had too many people affected by various forms of cancer, and doing the walk is purely becuase I am capable of walking 60 miles, so I'm going to do it - the other goals, are because I want to - and my wants overrule most everything in my brain. (selfish brat I am)

4. How, in general, do you eat? I don't think we need to get into the specifics, like.... what food you eat when.
I never ate badly a year ago, just too much, so now I watch portion sizes and record everything I eat.. .and keep track of calories..

I eat pretty much what I like and what I want, and just keep track of calories.. I've always eaten chicken, fish, pork tenderloin, hamburgers, and broccoli, zucchini an dmushrooms - those are my dinners.. lunches are more of a challenge with having to deal with take out places but I allow one splurge meal a week with the boys and it's been working for me

My calories have recently been bumped up from 1800-2000 to about 2500 and I'm struggling with that because 1. it's effected my weight loss which is incredibly frustrating to me and my need for instant gratification and 2. it's way to easy for me to go overboard - My brain says ooh you can have 400 more calories today - CHEESE - ICE CREAM - but no can't do that... so it's a struggle.


5. Success so far?
I've lost 160 lbs so far which means I should be satisfied with progress but I'm not because I see what I haven't done yet and I still hate what I see in the mirror... I know I've gone from a size 32 to a 16 but I don't see that in the mirror. my brain says it's not what you've done - it's what you will do - and I still have a lot of work to do... I will get there though.

6. Anything else you'd like to add.
Lately especially with everythig else going on in my life - and after a year this is a lifestyle change it's never been a diet - and I've always had the one day at a time - one meal at a time mindset but I'm seriously questioning why I bother... What am I doing all this for? I have some answers but the frustration with myself... I'm not quitting but...

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Great points. I especially like the goal setting.

1. Goals
My first Weight Goal is to get to 10 stone exactly. I know if I got this far, I could complete my ultimate goal to get down to 125lbs.
My overall goal is to enjoy eating right and exercising so much that I want to carry it on for the rest of my life, and so far I'm loving it.
One thing I wanted to do was share what I know about weight loss with someone else, to help them.. I'm giving my boyfriend tips and he's doing very well.

2. Exactly how you train and when (weights, cardio, etc)
This part I need help on. I haven't a clue what I'm doing or how to go about it.. but right now I'm running/walking on the treadmill almost every day between 10 and 40 minutes. I'm also walking to and from the furthest bus stop and taking regular trips to the store for fruit during college.

As for weights, I lift 2.5lb weights.. but I don't know how to lift them the "right way" if there is one. I lift them while walking on the treadmill.

3. Why did you decide the above?
I read that intervals of walking, running, walking, running, is far more effective than just a long walk or long run. For the weights.. like I said, I don't know anything about how to use them but I really want to know.

4. How, in general, do you eat? I don't think we need to get into the specifics, like.... what food you eat when.
I eat fairly well. I could do with more fiber and protein, and vegetables. I have the odd biscuit or crisps every now and again.

5. Success so far?
I've lost 16 lbs in 2-3 months.
I can walk a lot faster and longer without being worn out as much as before.

6. Anything else you'd like to add.
I think I'm doing fairly well so far, but the amount I'm losing per week is slowing down and I'm struggling with how I can keep up losing weight. Exercise knowledge, or lack of, is the part I need help with.

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My Weight Loss Diary

1.GOAL'S
I want to look and feel better and my main goal is to participate
in more activties with my children such is getting out and swimming
with them going to amusement parks,baseball games,playing outdoor
games with them,camping taking them for walks to the park.

2.TRAINING
My main source of exersicing I do is "WALKING" 3 miles a day 5-6 days a week and if hubby is at work I do my stationary bike for 3-5 miles pluse some jogging in place squats crunches and dancing.

3.WHY DID YOU DECIDE THE ABOVE?
I feel walking is something I can stick with no matter what day a week and even the wearther of course if it is storming it would be hard to but it's never to hott or cold for me to throw on my walking shoes and take off.Also from the results so far walking is a great way to lose weight.

4. How, in general, do you eat? I don't think we need to get into the specifics, like.... what food you eat when.

I actually follow the 1200 calorie plan but I eat 3 meals a day and 2 snacks and yeah I have my bad day's to.But here is an example day of eating for me
Breakfast-3 serv egg beaters w/ fat free cheese or cheerios w/ skim milk
Lunch a turkey sand on lite wheat w/ mustard and baked chips and fruite
SNACK 100 cal snacks such as special K,southbeach,slimfast,breyers ice cream,peanutbutter spoon,baked cheetos,30 grapes,watermelon
DINNER lemon pepper chicken breast or a weight watcher meal w/ 3 serv mixed veggies
snack-choices from above "snacks
Tose are the foods I have stocked up...

5. Success so far?
I started after I had my son last year and thistime lastyear I was 255 so I have lost 80 lbs so far.I feel I could have been at my goal weight of 150 if I woudn't have had week long feasting on every holiday and events.I am still learning and even having some of my fave foods just adding them in to my daily calories.

6. Anything else you'd like to add.
I know this is a life long change and obviously I am not going to live on 1200 calories forever so I am eventually slowly going to add a few more calories until I get to where I won't gain eating 1,800-2,000 calories(example #'s)I need to lose another 25lbs to get to 150 so when I get down to my last 15lbs I am going to add like 50 calories every so often.Oh and how can I forget the water I drink that 24/7 I can't stand the taste of soda's anymore.I drink around 128+ a day

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Back in Shape "Jan 2009" Miss U all

1. Goals
I would like to improve my overall health. I would like to lower my blood pressure, cholesterol and, as I have prediabetes, avoid getting type 2 diabetes in the near future. I would also like to lose weight for vanity reasons. I would like to weigh 130 pounds so I can wear a bikini next summer. I have only worn one twice in my life: at 4 and when I was 6-7 months pregnant. I would like to stop hearing: "when are you due?" and "she'd be hot if only she was smaller." These words really piss me off.

2. Exactly how you train and when (weights, cardio, etc)
I work out six days a week 45-50 minutes of cardio spread between the treadmill, elliptical and upright bike. I can do a maximum of 10% incline on the treadmill and my max speed is 4.5 mph (not at the same time of course). I have recently upped the resistance on the elliptical to 11 and can do that for 5 minutes or so. I usually hover around 7 and 9 resistance. I would like to be able to run but I do not have the endurance for that yet so I will continue as I am and will incorporate running later on when I have reached a plataeu. I also use the resistance machines and work on different parts of the body for different days (upper then lower and switch). I would like to use free weights but I am not sure how to use them but I will ask when I have my session with the personal trainer. I usually burn 350-370 calories doing cardio and am not sure about the resistance.

3. Why did you decide the above?
Health reasons and vanity.


4. How, in general, do you eat?
I tend to stick to approximately 1500 calories per day but I have set my max. to 1800 (which is 500 less than my BMR). I eat three meals a day and two snacks. Sometimes I find it hard to make my calories (i.e., I am under) but I don't stress about it. I tend to avoid foods with unnatural sugars (glucose and all those) and only eat brown rice, pasta and breads. I find it hard to get enough protein so I am working on that. I only drink water with the occasional glass of 1% milk.

5. Success so far?
I have lost 19 or so pounds in approximately 6 weeks. My first mini-goal is to lose 20 pounds (which I am very close). My next mini-goal is to be 160 (13 pounds away) and my end goal is to be 130 (by the end of 2007).

6. Anything else you'd like to add.
Motivation is half the battle. Take things one meal at a time. Don't beat yourself up if you eat poorly once. Don't freak out if the scale goes up fast. Read everything on this site.

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First Minigoal: 172. Second Minigoal: 160. Overall Goal: 130

1. My goal was to get to 125lbs (which now I've changed to 120 or until that six pack starts to show) my prequit smoking & before turning 30 and everything sticks old self.

2. In a perfect world I do 5 days of cardio , running about 3 miles or 30-40minute inside workout tape type in bad weather and lift 5lbs weights 3 days a week 6 or 7 exercises with 3 sets of 15 reps. Now that its baseball season and I'm watching my stepson's games a few days a week I'm lucky to get in 3 days of cardio.

3. It was a program I started on Reach Your Goal by Self magazine

4. 1600 calories a day during the week and 1800 a day on weekend

5. As I mentioned above I reached my goal but want more ( gone this far not stopping until its perfect)

6. Something I've noticed since I started this "diet" is that I've never eaten so much ice cream in my life.

Goals
1. Weight ~200lbs. (started at 270)
2. Body Fat ~13% (started at 36%)
3. Blood Pressure - ~115/70 (started at 145/95)
4. To be very fit for my age
5. To incorporate all the things I'm doing now into a permanent lifestyle change.

Training

I work out about six days a week, between 50 min. and 70 min. each session. Starting this Friday, I will be doing the following:
Friday: HIIT/Interval Session (65 min)
Saturday: Weights, upper body (55 min)
Sunday: HIIT/Interval Session (60 min)
Monday: Weights, legs (55 min)
Tuesday: SS Cardio (60 min)
Wednesday: Weights, upper body (55 min)
Thursday: Rest

My HIIT/Interval training involves between 12 and 20 sprints/climbs on the elliptical, lasting between 30 seconds and 4 minutes, that bring my HR to 90% to 95% of maximum. My SS cardio is done at around 85% of max HR.

I push myself hard on all my workouts, and generally try to improve something over the previous session.

How I Eat

Breakfast: oatmeal, with fruit and nuts
Snack: whole grain bread & hummus / fruit
Lunch: fish & vegetables
Snack: protein shake
Dinner: salad, brown rice, meat

I generally eat around 2,500 calories a day. I drink 4 to 5 cups of coffee a day, and 2 liters of water.

Success so Far

I started on July 1, 2006. I've lost 37 pounds. My HR is typically around 112/70. My resting pulse has decreased from 69 to 50. I can go up to 4 minutes at 90% of max HR, and up to 45 seconds at 95% of max HR. My squat has gone from 95 lbs. to 220 lbs.

However, I'm still at 25% body fat, and 33 pounds heavier than I want to be, so I have a LONG way to go. I expect to be at target when I'm 60 years old, in July 2008.

Additional Comments

I keep meticulous track of my progress. Most of the time this works for me, but sometimes it backfires, especially when things go the wrong way even though I'm doing everything "right."

My weight training programs are courtesy of Steve. I didn't have the foggiest notion of what I was doing in that arena until he helped me out.

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1. Goals
My ultimate goal is to get back into prime throwing shape and be competitive at the Empire State Games in Shotput and Discus by 2009 at the latest. To do this I have mini goals: Increase strength to weight ratios for bench to 1.75:1 and squat to 2.5:1, which with a goal weight of about 275 means a 475 pound bench and a 675 pound squat. Perfect nutrition to reach 275 soon enough to leave time to focus on strength building as well, and also to ensure that I am capable of hitting such high levels of strength. I would also like to be in generally good overall health with normal blood pressure, cholesterol, etc.

2. Exactly how you train and when (weights, cardio, etc)
At the time being I have no scheduled training. I get minimal amounts of exercise from certain lifestyle activities, such as being a coach at an 8 hour track meet, or splitting campfire wood.

3. Why did you decide the above?
Exercise and Training are no stranger to me. That is not the hard part for me to get motivated to do and stick to. But they are also only about 20% of the battle right now, as is evidenced not only by my results so far but also by how I was never lean in the past even with all the training I did. Perhaps when I do start exercise, I will edit this and explain my plan (2 weeks out at tops).

4. How, in general, do you eat? I don't think we need to get into the specifics, like.... what food you eat when.
In general, I go for whole foods, getting as many vegetables as I can stomach, and eating various fruits as well. I stick to the leanest cuts of beef, pork, and chicken. I don't eat trans fats, and avoid anything that has a high glycemic index. Im shooting for around 2400 calories a day, give or take 200, with about 25% of calories coming from healthy fats, 40-45% coming from carbs, and 35-40% coming from protein. I am very meticulous in measuring and counting EVERYTHING to ensure that I am being accurate enough and not leaving enough room for error to screw me. It really doesn't take up as much time, nor is it as hard as a lot of people seem to think. counting calories that is.

5. Success so far?
2 solid weeks of eating right, and i am down 15 pounds. little bit quick, but at my starting size, its not going to hurt me. even more importantly is success in how i feel. More energetic, more stable emotionally, stronger immune system, no heartburn or indigestion, more normal bowel movements, and the list goes on.

6. Anything else you'd like to add.
I am doing this even while dealing with my own inlaid mental health issues, as well as nicotine cessation. I took the time to learn what my problems were, what things I had difficulty with, and to find ways to combat them both physiologically and psychologically. The things I could not do on my own, I sought professional help for, and enlisted the aid of people I am close to. I have a support network of 3 people at max in real life, but I have found this place to add to that. I stopped believing in that whole Self-Acceptance bullshit movement, and realized that if I always accepted who I was, I would never be able to make a permanent change and would always be miserable. You can't truly deny something you know is wrong and be accepting of it. You have to accept that you need to make a change, and then not accept anything less than success in making that change. And I've realized that I have to let go of my anger that many others don't face these problems I have. My path might indeed be a bit more difficult than alot of other people's, but I have realized that that is fact, and something I must face. It is ok to feel a bit self-righteous about facing something more difficult than other people, and still perservering, as long as I dont allow others to see the pedestal I place myself on. and one last thing: SELF EDUCATION IS THE ONLY SUREFIRE METHOD TO PERMANENT WEIGHT LOSS. if you dont have the proper internal knowledge of safe and effective weight loss and exercise, you will never lose weight and keep it off.

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No updates for now, sorry

1. Goals
-To be a faster runner and swimmer
-Leaner thighs and hips

2. Exactly how you train and when (weights, cardio, etc)
This has been a little out of whack for me since I twisted my ankle about 2 weeks ago. It's still bruised and swollen, but it's healing. I have been swimming a LOT- usually 5 days a week, in 30 minute sessions. I try to go 800m-1km each time. I do a mix of front crawl, backstroke, kicking exercises, deep-water running, and breaststroke. I do sidestroke when I need some recovery time between exercises. When I'm not injured, I alternate swimming with running (distance is 4-5 miles, and interval training on the treadmill) and the elliptical.

3. Why did you decide the above?
It's what I enjoy and always a challenge.

4. How, in general, do you eat? I don't think we need to get into the specifics, like.... what food you eat when.
I am an aspiring vegan, so my menu's quite different from a lot of folks. I eat lots of vegetables. I love carrots, broccoli, green beans, cauliflower, baby spinach, zucchini, peppers and onions, etc. I could go on all day. I eat about one piece of fruit a day. I should eat more, but I just don't like it all that much. I eat Morningstar chicken, veggie burgers, and soy corn dogs. I eat whole wheat tortillas and multi-grain cereal, like Total and Kashi stuff. I drink chocolate soymilk and I absolutely love dairy-free ice cream. I eat wheat pasta some, too. I eat one serving of nuts a day. I don't really have a typical menu because I try to change it up as much as possible.

5. Success so far?
I've lost ten-ish pounds since January 1, 2007. I lost all the weight that I gained during college. I took up a new hobby (swimming) and I can't imagine life without it. I have a lot more self-confidence. I've lost 2 inches from my waist and my chest and 1 1/2 inches from my hips. My clothes fit better, and I even had to give some away.

6. Anything else you'd like to add.
I am trying to focus less on the scale now and more on increasing my fitness. I feel better than I ever have. I want to get leaner merely for vanity reasons, but I look in the mirror and like what I see.

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-Casey

Thanks for contributing so far everyone!

I am enjoying reading through these. And I hope that noobs can read through this thread to get some ideas on what they might be able to pluck from everyone and utilize themselves.

Awesome!

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My Blog -- My Journal -- My Photos

1. Goals
- Lose 40 pounds
- Be healthier
- Quit smoking/alcohol (Already done)

2. Exactly how you train and when (weights, cardio, etc)
- Morning i do my jog around a local track. After every lap I will get down and do a set of etheir: pushups, crunches, or go to the monkey bars and do chinups. I am already fairly muscular since i've been visiting the gym for the last 4-5 months. But now that I've lost my membership i do everything outside the gym. I do that for about a hour or until Its time to go home and get ready for school. Then after school I go play basketball from about 5-8 with my friends.

3. Why did you decide the above?
Umm I just thought it was my only option since im a kid and don't have money to buy equipment, nor would i want to buy equipment when its out there for free.

4. How, in general, do you eat? I don't think we need to get into the specifics, like.... what food you eat when.
I eat whatever my mom cooks. If it isn't healthy i simply won't eat it or just eat a little. Yes im a kid :P

5. Success so far?
Just started but it should be successful

6. Anything else you'd like to add.
Keep it up, and you'll succeed. Thats what I tell myself everyday.

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1. Goals
To figure out what weight I'm supposed to be. LOL! And to feel comfortable in my own skin for the first time since I was 13.

2. Exactly how you train and when (weights, cardio, etc)
I try to walk everyday, at least a little. 5 times a week, I do the 3 mile "loop" here in town, with someone who walks faster than me.

3. Why did you decide the above?
Like Tammy, I find that walking is something I can do everyday without much planning. I can take the kids with me if I have to, and it's free.


4. How, in general, do you eat? I don't think we need to get into the specifics, like.... what food you eat when.
I aim for between 1400 and 1600 calories, usually eating about 1800. LOL! I suck at fruits and veggies. I've also cut out real Pepsi...I used to drink 4 or 5 cans a day.

5. Success so far?
I've lost 55 lbs and counting!!

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Starting Weight: 200 lbs Current: 142

You've come too far in life to take orders from a cookie...

1. Goals
I have two reasons. The most important reason is to be healthy and fit. The second reason is that I want to look good for my husband. I want to feel sexy and proud of the way I look. It is my hope to have a BMI of atleast 20, right now it is 23.3.

2. Exactly how you train and when (weights, cardio, etc)
Currently, I go to the local YMCA. I do cardio 1 hour 5 days a week, treadmill at 4.0 mph with an incline, elliptical, or row machine. Two days a week I do weighs for 1/2 hour. I take Fridays off. Sunday I mow the yard which is quite the work out, 2 hours of push mowing (not self propelled). My favorite is walking on the treadmill, I dont get bored with it and the time flies by. After I loose about 15 - 20 pounds, I want to maintain.

3. Why did you decide the above?
That is what I came up from what I like to do and know how to do. I tried to do HIIT, but got so confused, I didnt know if I was doing it right, so I gave up on HIIT. Walking is good for everyone, and I enjoy it. I love going to the YMCA, it is alot of fun, s