McShannon make new

[Mcshannon]

I have tried half started to many times

 

DATA

• male
• turn 35 OCT
• Weight 233LB on 09/01/2019   
• Height 5' 11"
• Married 
• Two daughters 8 & 11
• Profession Sales insurance, schedule varies will be heavy Oct 15-DEC 15 ish
• I am Lacto-ovo-vegetarian 

 

 

WANTS

Brief not fully detailed out, more to come 

• get eating right and consistent for a lifetime with 35 and on lifestyle
• Loss Fat, cut weight current target under 200 LB long term will be decided in the journey
• Strength Want both bodyweight strength and weight lifting strength
  • Such as a set of 10 pullups
  • deadlift need to research but 1.5-2X bodyweight
• Apocalypse ninja skills, get back my reasonable level Martial Arts skills (would like to find a place I like that I can spar) (trained 10 years+ and ran a TKD school)
• endurance for strength, Sparring (if I can get sparring I am happy with), activities with the family

 

this time:

Diet nutrition first

phase one focus point is food.

 

Started this week. 

• Focusing on quality foods, regular servings of Veggies
• Getting enough protein to maintain and grow lean muscle mass, aiming for close to 30% Protein
• Tracking, at least for a while to really know calories, Macronutrients, and have a record to look back at

 

Current Bench targets

• 1,500 calories per day to create a deficit, will evaluate every two weeks to keep the deficit to reflect workout and bodies acceptance
• about 30% protein (flex 5%) each way
• Largest % Carbs, but coming from mainly from Veggies, Bean, etc (minimum grains)

 

I started Monday so far

I feel good no problem with the calorie level

 

What my eating looks like:

BREAKFAST

• 4 eggs
  • 1-2 cups Veggies(Onions pepers blend)
  • Salsa

 

SNACK/LUNCH

• Banana
• Whey Protein 30g,
  • with 2 cups Almand milk

 

DINNER

• Black Beans seasoned
  • one serving of Cheddar
  • Salsa
• Veggies (such as a bag of broccoli, stirfry veggies, California blend)
• Greek yogurt
• Some times leaves 100-300 calorie other

 

 

Yreka of the weeks: you get calories quick from Bread/pasta and cheese if you don't watch, as I did. This is the big area that got me fat... 

 

[Mcshannon]

So far with MON-FRI I am seeing weight loss, expecting to see larger drop early then stabilize over time, aiming for a consistency of about 1LB per week.

 

Fitness Currently

• I do regular walking
• I currently have 15-20 min home, random workout
  • kicks 
  • Jump rope
  • sword
  • Bodyweight strength
  • stretching/yoga
• Got new Kinect dancing games doing with girls

 

I may be getting a gym membership soon, will see when and how I fit in.

My planing combination of open advice, having fun, openness to schedule flexibility, and guidance from a friend who I consider a non-credited expert

 

Workouts with being pushed around based on work

 

My sister is getting married next month, so we have a few special meals, including a Mexican event tonight (I LOVE MEXICAN FOOD.... ) this will be a mission to not break calorie target with this tonight... and the other special eatings...

 

 

[Sloth the Enduring]

Welcome McShannon.