So here is the intro to this crazy workout program. You will all be like, ...eh???. BUT about four years ago, I learned of this program and did it perfectly by the book. I went down one full size (with room) in two months. It stayed off and that is exactly what I need.

My thing is, I am just slightly overweight. But I have very frustrating fat and I have gained about ten to fifteen pounds in about two years I fell off the wagon. I went up 1-2 sizes and have been inconsistent working out out these past couple of years.

But, When I get motivated, I GET MOTIVATED!! And there is no slacking whatsoever. I need to mentally get there. I think I already am.

I have been trying to do this for the past month but have been unable to remain consistent. So I am to begin from scratch today, and have two more month to do the exercises like you will see, then I will change to a split routine.

The diet remains this way forever, and is pretty easy to become a way of life.

My stats as of today:
female
30 yrs old
5'3
154 lbs
Pants Size 8, or size 30
Shirt Size S-M

Where I need to get by August:
Pant size 4-5, or size 26-27
Shirt size X-Small-Small
Weight - ideally 125 lbs, but really doesnt matter if I get back to a size 4ish. the smaller the better.

If I really stick to it, I can get here by the end of the summer

Let's see how I go.
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The rules:
All lean (grilled, roasted, baked, broiled, etc), white meat (chicken, fish, turkey, etc) can be eaten any which way.

All fatty red meat (steak, pork, ham, etc) can ONLY be eaten with Greeneries (spinach, lots of dark leafy lettuce, green beans, broccoli, etc).

All complex sugar starches (bread, pasta, rice, etc) can ONLY be eaten with lean meats.

Size ratio:
A typical plate of food (chicken, rice, broccoli) will be divided as follows:
Depending on serving of meat, starch is 1/2 size of meat, veggies are double size of meat.

Candy, baked goods, etc., cannot exceed 10 grams of sugars. If a candy bar is 20 grams, I can only eat half now. The other half I can eat in a couple of hours.

-I cannot eat ANY starch or sugars within 4 hours of workout.
-I cannot eat ANY starch or sugars within 4 hours of sleeping, UNLESS I workout in the evenings, then it changes to 2 hours.
-I must wait 1 hour after workout to eat (foods above)
-Water galore
-Only eat til satisfied
-Try to eat every two hours, alternate meal/snack/meal/snack.

Workout schedule as follows:
Two days on, One day off, Two days On, Two days off.
Circuit Training on all ON days, -OR- 40 minutes of consecutive cardio

Any questions, let me know. There is a reason for my madness. If you see it working for me and would like more details on it, let me know and I will assist...

Wish me luck!

From the sticky, here are a few answers...

Obstacles that could get between me and my weight loss goals are $$ and motivation. Eating healthy for me, requires eating a lot - or at least enough to eat small meals/snacks every couple of hours. That requires motivation to prepare, and money to spend... This has always been a challenge for me as I used to have an insanely busy schedule.

But since things have settled down, my workout schedule for the week is as follows:

Week of 5/5:
Tues - On
Wed - Off
Thurs - On
Fri - On
Sat - Off

(I have not worked out yesterday or Sunday)

Week of 5/11 will be:
Sun - Off
Mon - On
Tues - On
Wed - Off
Thurs - On
Fri - On
Sat - Off

Hopefully I stick to that.

Challenges to diet - I love salt. I believe half my weight gain has been straight up water weight from the salt, and the other half actually came from NOT eating. I have a horrible eating habit of only eating when I am hungry, and sometimes that means once a day. My metabolism has plummeted, and I am tired of it.

What is your current height and weight? 5'3 / 154 pounds

If you were at an ideal weight now, what would that weight be? 120 lbs

At what weight would you like to be at four months from now? 130 lbs

Why do you want to lose weight? To look better, feel better and to fit in my clothes

What obstacles could get between you and your weight loss goals? $$, motivation, laziness

Why do you think that you now have a weight problem? Because I know what healthy feels like, and this aint it

What lifestyle changes do you think would help you lose weight? reducing my 2nd job to once a week

Have you lost weight in the past? If so, what has worked in the past to help you lose weight? Yes, see above

Why do you believe that you did not lose weight or you gained the weight back? I became depressed and stopped eating, and lost so much weight, that my metabolism stopped. I started eating crappy food and it made me fill out.

What, if anything, has not worked for you in the past in helping you to lose weight? Crash diets make me gain even more weight when I stop them

Would you try writing down all food and drink consumed for a given period of time? Yes so I can see what I eat with my own eyes and not my stomach

Do you cook at home often? If so, what do you cook? Sometimes... I stick to healthy foods, I cook healthy - I need to stop eating crap at work

What are your three favorite foods? three favorite BAD foods? Pizza, Bacon and ice cream

What are your three favorite restaurants? a few bistros in Boston

If you woke up tomorrow and your body was exactly the way you want it, what would be different? My back and waist would have no fat, my butt would look great again, my thighs wouldnt have cellulite and my upper arms would be slender

Do you eat when you are not hungry? Sometimes, but hardly

Do you binge eat (large amounts at a time)? Sometimes, usually once a particular time a month.............

Do you hide your food or eat in secret? Sometimes... again, usually once a particular time a month..

Do you eat when you are sad, nervous, or depressed? I dont eat a thing when I am depressed

Do you eat as a reward? Going to restaurant, celebrating with dessert, definitely.

Do you eat while watching TV or using the computer? Yes, unfortunately

What do you normally eat for a meal? Soup, Tuna/crackers, salad, sandwich

What type of snacks do you eat? Nuts... hardly anything lately...

In terms of exercise, what, if anything, are you currently doing? Circuit training, alternating upper/lower body exercises each workout day, then following with cardio. Or 40 mins consecutive cardio without resistance

Where do you go for exercise? the gym, or track

What, if anything, are your three favorite types of exercise? Standing good mornings, jump squats, skullcrushers - all with a body bar or barbell

What is your daily/weekly/monthly/yearly motivation to move towards your goals? The way my clothes fit

What are three things you can do differently when it comes to food? Eat more, eat healthy, be consistent
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I will post updates daily and keep my fingers crossed.

Hi!!

Thanks for stopping by my journal! Your diet and exercise plan look awesome! I think you will do great!

Size 5/6 is totally do-able and you will get there in a few months if you stick to your plan!

Don't forget the importants of maintaining though!

Hello Josie

Your goals sound a lot like mine. Thanks for stopping in on my diary.

I like how your plan allows you to have candy.... Why do the days go on, off, on, on, off, off? Is that because of your hectic schedule? Curious.

Well talk to ya lata. I am currently pooped.

consistence is my biggest challenge... this will be all mental for me!

Hi!!

my days go on and off because of my hectic schedule, but also to implement resting/recovery days. And I noticed that if I write down my plan ahead of time, I will stick to it.... lets hope i do!

"On" Day

10am - breakfast
half bagel w/salmon
1 L. Water

12pm - lunch
other half bagel w/salmon
1 L. Water

3pm - mid pm snack
Handful peanuts
1 L. Water

5pm - 630pm workout
warm up: 5 mins jog at 5.0
stretch: full
abs: alternating obliques, mid, lower, upper 1 set each
resistance circuit training: alternating upper/lower body 1 set each x 15 or failure
cardio: 25 mins run/walk on treadmill
stretch: full body

8pm - dinner
Roasted chicken breast
mixed greens w/olive oil & vinegar
2 L. Water

1130pm - Bed

Yesterday, i had a pretty late start and my meals were small and constant, but hardly incorporated fruit/veggies... or much nutritional value... hopefully today will be better.

I feel like a Little Kid....How can you handle sooo much water in 5 hours time?

I have a bladder problem, so I couldn't do that, I don't think, I'd have to build up to it, I'm currently at 2 Liters of water/day right now and it's not even pure water. Plus I have trouble just consuming that much sometimes. Not because I don't want to, just because it comes back up. (sorry for TMI)

Sounds like you've got a pretty good plan worked out there!! Good luck

RunningGirl, I think my bladder has issues too. Although the second I drink water, I have to use the restroom...it's a vicious cycle daily because water is all I drink. I keep saying I have overactive bladder, but I know if I'd stop drinking water I wouldn't have to pee all the freakin' time but then I'd also get dehydrated. I can't win. FAIL. Hahaha

Thanks Shep!
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I think the water thing sounds scarier than it is.. 1 L. water, is really only two bottles of water. So its really a standard bottle of water every hour or two. One during/after the meal, and another one to sip on for the next hour or so...

Something I learned over the years is if you get your body used to water, you get thirsty faster, and it becomes a habit. The bathroom thing is definitely annoying but you really do feel cleaner after flushing all the grossness out.

One time in my life I would drink too much water, like 6 or 7 Liters a day, and needed to take a multi-vitamin because i was flushing all the nutrients out too...

So now that I'm at about 4 L. of water (which isnt enough for me, imo), I should prob get on another multi-vit.... any suggestions?

I take Women's One a Day. On days where I don't take it, I harely get any of the RDA's of the vitamins...but I think most multi vitamins are the same.

"off day"

9am - breakfast
half bagel w/salmon
1 bottle Water

11am - mid am snack
1 hard boiled egg white
cup of fresh grapefruit
1 L. water

1pm - lunch
chicken and brown rice
cup of sugar free choc. pudding
1 L. water

4pm - mid pm snack
string cheese
1 hard boiled egg white
1 bottle water

630pm - dinner
roasted chicken
zucchini and green beans
1 bottle water

pm snack
couldnt incorporate here, too busy at job #2

1200am- Bed

i think its pretty crazy how a couple of days of altering food choices, a bunch of water and big workout at the gym the other day has completed de-bloated me. Im finally glad to be peeing some stored water out (sorry if thats TMI), but i feel so much more fresh already..... and super uber sore

also, this accountability stuff is perfect. i actually think about what im going to eat based on knowing im actually going to be writing it down for the public. the mind is so weird.

Hey girl! Your diet sounds awesome!!! The water is HUGE in all this as you know. I actually try to drink at least half my weight in ounces everyday!!! Kimmy i believe said it well... i feel like alittle kid having to pee all the time... but i just think about it as peeing away the toxians my body doesnt need!!! I HATE drinking water though..... absolutely hate it!!! lol.

I cannot believe you read my whole diary!!!! yay!!!! So i guess by now you know im absolutely bat shit crazy!!! lol
Thank you for posting in my journal... totally made my day woman. We will need to keep on each other... thats what got me this far... people keeping me accountable on here!!! This is what makes me stay motivated!!!! good stuff on this site for sure!

I look forward to watching your progress!!!

YOU CAN DO IT!!!!