New years resoultion.

[Papewaio]

Well like Sinan I'm 34 years old and I got on the scales yesterday but didn't post so:

Starting stats 1/1/8
Age: 34
Height: 184 cm / 6 foot.
Mass: 91 kgs / 200 pounds
Body Fat: 19.7%
BMI: 26.9

Short Term Goal:
During April,
Mass: less then 82 kgs
Body Fat: less then 16.4% (this is purely a function of my previous weight loss being 1 kg of fat to 1 kg of muscle)
BMI: 24.22`

In 2006 I dropped from 99kg to 85kg from January to April. So this is a very achievable goal.

Long Term Goal
Go from a keg to a six pack by next summer '08/'09 have a trim stomach and be able to see the abs and the side ones again.
To get abs to show need a body fat less then 10%. So medium term goal would be get to a BMI of 22.5 (76kg), given that I lose 1kg of fat to muscle on most of my workout programs that should take me to a body fat of 13.7%. At that point it is a matter of doing the really hard yards. Cross that bridge later as it really depends on my muscle:fat loss ratio, and that will determine what exercise course that I do later: Lots of cardio vs lots of weights.

Methodology:
My aim is to add and replace and not to 'deny' straight out. So I will be adding more drinks of water and green tea. Adding more fruit and nuts. Eating more yoghurt, vegetables and lots of lean meats and whey protein. I won't o buy junk food or chocolate... I will just finish my Xmas supply over the next few months in moderation. Main aim is to avoid empty carbs... simple refined ones used in softdrinks and candies are the obvious ones.

Also more sleep and exercise. Large muscle groups have to be re-energised and bulked up to burn up fat and to replace the muscle mass I always lose. So squats, bench presses, walking, swimming, pushups, chinups and situps are all back on the menu. Cardio needs to go in and up as that helps clear the mind and keep the system healthy.

Got to be aware that a new exercise program often has several downsides.
Pain Get through the first 6 weeks and those gym sessions go from mentally being a source of pain to an endorphin rush... must push to gym junkie stage.
Sickness I find that when I start an exercise program I have a much higher chance of getting sick. So plenty of water, sleep and vitamin C needs to be incorporated into the plan.
Injury It happens, particularly as one remembers what one could do and not what one can currently do. So limber up... do those stretches, go for correct form first and heavy weights second.