That sounds scary huh?
Can’t remeber if I’ve laid out my big plan to you all or not so I’ll just lay it all out here again. I’m going to start training for my black belt. I probalby have at least another year and a half before that will happen but considering how long it some times takes to get people in shape…well..you do the math.
The good news is…I haven’t gained signifcantly over the year. The bad news is…I didn’t drop either. I believe that I will whole heartedly begin on Monday but I’m slowly ramping things up and getting my shit together. I’m 95% over my horrible flu. Taking it easy until Monday but starting the process of the changes I need to do has been set in motion. Here’s the list of the BIG plan.
- 1000 to 1200 calories a day (choosing the healthiest food options)
- 20–30 mins of cardio a day
- 50 stair pushups a day (to start) increasing by weeks as I improve
- 150 total ab work a day (increasing as I improve)
- 3 days a week (at least) of weight training using the Cross trainer
- Daily tracking of food, cardio, activities, and weights
- Updated blogs of my progress
Here are a few things I’ve come up with to help me:
- Full Dell DJ of over 400 songs to work out to
- “MADE” for Tes workshop (12 week program)
- Deciding who my second will be so that plans can start being made
That’s it for now. The following is a chart of where I was a year ago and where I am now. I don’t really want to post it because I’m pretty ashamed of what the number are…but part of this plan is to be honest and to document it. So…it follows here.
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Kimi’s Body Comp Profile
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| Profile Name |
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Jan 4, 04
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1/13/05
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Change
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| Date Created |
|
1/4/2004
|
1/13/2005
|
375 day(s)
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| Measurements |
| Age |
32
|
33
|
|
| Sex |
F
|
F
|
|
Height
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62.01 in (1.58 m)
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62.01 in (1.58 m)
|
|
Weight
|
160 lbs (72.70 kg) |
169 lbs (76.80 kg)
|
9 lbs (4.10 Kg)
|
Neck
|
14.02 in (35.60 cm) |
14.02 in (35.60 cm)
|
|
Shoulder
|
42.52 in (108.00 cm) |
42.99 in (109.20 cm)
|
0.47 in (1.20 cm)
|
Chest
|
37.01 in (94.00 cm) |
37.01 in (94.00 cm)
|
|
Waist
|
33.50 in (85.10 cm) |
34.02 in (86.40 cm)
|
0.51 in (1.30 cm)
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Abdomen
|
39.02 in (99.10 cm) |
40.98 in (104.10 cm)
|
1.97 in (5.00 cm)
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Hips
|
42.52 in (108.00 cm) |
42.99 in (109.20 cm)
|
0.47 in (1.20 cm)
|
Thigh
|
26.50 in (67.30 cm) |
25.51 in (64.80 cm)
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-0.98 in (-2.50 cm)
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Knee
|
15.00 in (38.10 cm) |
15.51 in (39.40 cm)
|
0.51 in (1.30 cm)
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Calf
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14.02 in (35.60 cm) |
12.99 in (33.00 cm)
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-1.02 in (-2.60 cm)
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Ankle
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8.27 in (21.00 cm) |
8.50 in (21.60 cm)
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0.24 in (0.60 cm)
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Arm
|
11.73 in (29.80 cm) |
12.01 in (30.50 cm)
|
0.28 in (0.70 cm) |
Forearm
|
7.76 in (19.70 cm) |
9.02 in (22.90 cm)
|
1.26 in (3.20 cm) |
Wrist
|
6.26 in (15.90 cm) |
7.01 in (17.80 cm)
|
0.75 in (1.90 cm)
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| Activity Level |
Slightly Active |
Slightly Active
|
|
|
| Resting Metabolic Rate (RMR) |
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1,392 cals/day
|
1,428 cals/day
|
36 cals/day
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Your resting metabolic rate is the rate at which you burn energy or calories at rest.
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| Total Calorie Burn (TCB) |
|
2,158 cals/day
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2,213 cals/day
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56 cals/day
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Your total calorie burn is the total amount of energy or calories you burn each day. This includes your RMR and the calories you burn during daily activities or exercise. You can increase your TCB by increasing your activity level.
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| Waist to Hip Circumference Ratio |
|
0.79
|
0.79
|
0.00
|
Waist-to-hip ratio (WHR) is the ratio of a person’s waist circumference to hip circumference. For most people, carrying extra weight around their middle increases health risks more than carrying extra weight around their hips or thighs. (NOTE: Overall obesity is still more risky than body fat storage locations or waist-to-hip ratio.) For men, a ratio of .90 or less is considered safe. For women, a ratio of .80 or less is considered safe.
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| Lean Body Mass (LBM) |
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95 lbs (42.91 kg)
|
|
3 lbs (1.36 kg)
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Lean Body Mass (also called “Fat Free Mass”) is made up of your muscle, water, organs and bones. The primary goal of any weight loss program should be to conserve or increase lean body mass while reducing fat mass.
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| Fat Mass (FM) |
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66 lbs (29.79 kg)
|
|
|
Fat Mass is the total amount of fat you have on your body.
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| Body Fat Percentage (BF) |
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40.97 %
|
|
1.38 %
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Your body fat percentage determines what percentage of your body weight is made up of fat. The average male has 15% body fat and the average female has 23% body fat.
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