Day 1

Day 1 of my new workout / meal plan.

Morning cardio: a brisk steady state jog outside with my Mosby a.k,a the most high maintenance expensive dog in the world.

• Why steady state? Because I feel like I dont need to do high impact cardio first thing in the morning and Im already in a calorie deficit so I dont need to do drastic cardio.
• Was my jog fasted? Yes but not for any other reason than I enjoy going for short jogs with less in my belly. And I dont have time to eat and wait around so I dont feel the slosh. If you want to make things complicated you can look up research about how fasted cardio works better or you can find articles against it. My theory is to keep it stupid simple based on my own schedule and thats what works for me. 
• Why 20 minutes? Because its a good place to start and I can add more as the weeks progress. I am a big believer on losing weight / body fat by doing the least amount. Not because Im lazy, but if I start with hours of cardio and cutting thousands of calories, when I hit a wall/plateau, what is my next step? 

After work I will go to the gym and lift for approximately 45 minutes. My workout for today is the following for quads, ab calves: https://www.bodybuilding.com/fun/kris-gethins-8-week-hardcore-trainer-day-1.html

• Hack squat 3 sets of 15
• Leg press with a 2 second pause
• Leg extension; 2 triple dropsets, immediately follow with walking lunges 10 per leg, then 10 body weight squats
• Seated calf raise 5 sets of 30 YIKES
• Hanging leg raise- to failure immediately followed by lying leg raises to failure

I personally find the lifting heavy yields the best results for my fat loss. So I keep a log of my workout and try to beat my own numbers. If I cant go up in weight the following week, I add a rep or two. 

Food: 

I am not getting fancy with my food. I loosely logging my intake with the goal of hitting 120 grams of protein each day and 85 grams of carbs. That may sound low but Im not tracking the carbs from my veggies which is a ton! I just want to keep my carbs from rice, oats, potatoes, etc at approximately 85 grams. And Im not even tracking my fat intake at this point because Im not eating added fats. Only fats from cooking oils and meats. 

Im trying to simplify a process that I think too many people complicate. With that being said, when I get lower in body fat, I might have to be more strict with tracking....that is the reality of being 40 something for me. 

I can post some of my full day of eating if there is anyone out there who is interested. But keep in mind my current stats:

5'2

119 lbs

24% bodyfat

I dont know if the bodyfat percentage is correct and I dont care. Im just using the same scale to keep it consistent and as long as it goes down I dont really care how accurate the starting number is. 

Day 1 in the books. :) I will post weekly results so I have a log for myself to see if the plan is making a difference. Wish me luck!