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Here is the diet breakdown:
Daily Caloric Intake: 1500 Calories
Days Followed: 7 Days a Week
Roughly 400 calories per meal, three meals a day, and roughly 100 calories per snack, three snacks a day. Considering life does not always allow you to follow things perfectly, the snack calories could be sacrificed. Especially the evening snack.
Daily Exercise Time: One Hour (Roughly)
Days Followed: 6 Days a Week (Normally Excludes Sunday)
Exercise will alternate between running routines and other exercise regimens.
Three days a week, I will participate in the Couch-to-5k Running Plan. The plan is designed to span over 9 weeks, with three workouts a week, to help you go from no running at all to having the ability to finish a 5k. I may repeat weeks that I find difficult early on, for while progress is important, there is no reason to push myself to the point of failure. Most of the workouts span from 20 to 30 minutes, and while you could measure either by distance or time, what's important to me is that I do roughly an hour of work.
The other three days of the week, I will be doing some sort of other routine, including things like squats, sit-ups, crunches, leg raises, planks, jumping jacks, butt kicks, tricep dips, burpees, etc. With roughly an hour of workout time, I have plenty of room to do all of these things and more. Being up and moving, at my size, for that much time, will help me see the progress I need to see.
I am a senior in high school, and I do have four AP (college-level) classes this semester. I was very concerned about participating in this and also having time to do homework. This is how I decided to break down my weekdays:
Monday-Friday:
6AM: Wake, eat breakfast, get dressed for school
7AM-4PM: School (includes lunch)
4PM-5PM: Free time (or extra homework period)
5PM-6PM: Workout
6:15PM: Shower
7PM: Dinner
7:30PM-9:30PM*: Homework (avg. 30 mins each subject)
9:30PM: Prepare for bed (brush teeth, comb hair, etc.)
10PM: Bedtime
* Any time not used for homework during the 2 hour homework slot can instead be used as free time.
The way I broke up my weekends was much more lenient (remember, I am giving myself a rest day every Sunday):
Saturday:
6AM: Wake, eat breakfast
--Spend majority of day doing whatever plans made/free time.
--Work out for at least 1 hour, as usual, and shower after.
--Have a balanced lunch and dinner, as usual.
--Be sure to clean and work on homework as needed; there is no time Monday-Friday.
10PM: Bedtime
Sunday:
6AM: Wake, eat breakfast
--Spend majority of day doing whatever plans made/free time.
--NO WORK OUT TODAY. Sunday is the day of rest.
--Have a balanced lunch and dinner, as usual.
--Do any last-minute cleaning, and allow enough homework time!
10PM: Bedtime
I know that the schedule will not be able to be followed perfectly because things happen in life that prevent it from being so. I have a rest day; if anything happens to one day during the week, for instance, if I simply cannot make the time to workout on Wednesday, then I can just pick up the slack the following Sunday as replacement.
My schedule, and routines, are likely to change to some degree whenever I reach college in August. I plan to pick up yoga and zumba classes, and I will have equipment to use. When that time comes, I very well may scrap this diet/exercise regimen and pick up a new one.
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332.0 lb
Lost so far: 0 lb.
Still to go: 182.0 lb.
Diet followed N/A.
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