Summer Weight Loss

See document: diet.html
Summer Weight Loss.................................................................................................................... ..1
1
Learn More............................................................................................................ .................2
1.1 Sign up for the newsletter.................................................................................................. ....2
1.2 Bodybuilding Programs...................................................................................... ...................2
2
Supplements................................................................................................ .....................2
2.1 Thermogenics....................................................................................................................... .2
2.2 Protein........................................................................................................................... ........2
2.3 Basics................................................................................................................................. ...2
3
Get Your Bearings............................................................................................ .................3
3.1 3 Day Diet Tracking.................................................................................................. .............3
3.1.1 Analyze Phase.................................................................................................... ............3
3.2 Current Body Fat %........................................................................................................ .......3
3.3 Medical concerns........................................................................................... .......................3
3.4 Any food issues.................................................................................................... .................3
3.5 Weight (Total/LBM)....................................................................................................... .........3
4
Nutritional Plan..................................................................................................... ..................3
4.1 Meal Plans.................................................................................................. ..........................3
4.1.1 Small frequent meals........................................................................................ ..............3
Do not skip meals................................................................................................................ .3
4.1.2 Ratios................................................................................................... ..........................3
4.1.3 Water intake................................................................................................................ ....3
4.1.4 Alcohol............................................................................................................. ...............3
5
Pick a Goal............................................................................................................ .................3
5.1 Must be realistic............................................................................................. .......................3
5.2 Short Term objective.......................................................................................................... ....3

6

5.3 How long will it take to lose the fat?.............................................................. ........................3
Progress Tracking................................................................................................................ ...4

6.1 Diet................................................................................................................................. .......4
6.2 Training........................................................................................................ .........................4
6.3 Continued monitoring......................................................................................... ...................4
6.4 Insights......................................................................................................................... .........4
7
Calculate Calories......................................................................................... .........................4
7.1 Activity Level.............................................................................................. ...........................4
7.2 Current Body Fat %........................................................................................................ .......4
7.3 Pick your deficit %..................................................................................................... ............4
8
Lifestyle Support............................................................................................................. ........4
8.1 Support group........................................................................................... ............................4
8.1.1 Online or offline............................................................................................................ ...4
8.2 Family support.................................................................................................................. .....4
8.3 Clean out junk foods............................................................................................................ ..4
8.3.1 Learn how to grocery shop....................................................................... ......................4
8.3.2 Learn to read nutritional labels....................................................................................... .4
9
Exercise Plan......................................................................................................................... .4
9.1 Gym..................................................................................................................................... ..4
9.1.1 Weight training....................................................................................................... .........4
Full body or splits............................................................................................... ..................5
9.1.2 Time limits.................................................................................................................. .....5
9.1.3 Cardio.............................................................................................................. ...............5
HIIT/Longer Duration.......................................................................................................... ..5
9.2 A solid workout plan............................................................................................................. ..5
9.2.1 Printed, ready to go............................................................................... .........................5
10
Motivation............................................................................................................ .................5
10.1 Blogs................................................................................................................ ...................5
10.2 Accountability journals................................................................................................. ........5
10.3 Podcasts................................................................................................... ..........................5
10.4 Weight-ins.................................................................................................... .......................5
10.5 Photos................................................................................................................... ..............5

1

Learn More

1.1Sign up for the newsletter
See document: sign-up.html

1.2Bodybuilding Programs
See document: ebooks.htm

2

Supplements

See document: www.supplements101.com

2.1Thermogenics
2.2Protein
2.3Basics
See document: here-is-your-supplement-checklist

3

Get Your Bearings

3.13 Day Diet Tracking
See document: www.fitday.com

3.1.1Analyze Phase

3.2Current Body Fat %
See document: add

3.3Medical concerns
3.4Any food issues
3.5Weight (Total/LBM)

4

Nutritional Plan

4.1Meal Plans
See document: www.nobullbodybuildng.com
See also: Supplements

4.1.1Small frequent meals
See document: nutrition.html

Do not skip meals
See document: skip-meals.html

4.1.2Ratios
See document: ezinearticles.com

4.1.3Water intake
See document: water.html

4.1.4Alcohol
See document: effects-of-alcohol.html

5

Pick a Goal

5.1Must be realistic
5.2Short Term objective
5.3How long will it take to lose the fat?
See document: time-to-lose-weight.html

6

Progress Tracking

See also: Nutritional Plan

6.1Diet
6.2Training
6.3Continued monitoring
6.4Insights

7

Calculate Calories

See document: nutrition14.htm
See also: Nutritional Plan

7.1Activity Level
7.2Current Body Fat %
7.3Pick your deficit %

8

Lifestyle Support

See document: index.cfm

8.1Support group
8.1.1Online or offline

8.2Family support
8.3Clean out junk foods
8.3.1Learn how to grocery shop
See document: how-to-shop-like-a-pro

8.3.2Learn to read nutritional labels
See document: how-to-read-nutrition-labels

9

Exercise Plan

9.1Gym
9.1.1Weight training
See document: increase-weight.html

Full body or splits
9.1.2Time limits
9.1.3Cardio
See document: training42.htm

HIIT/Longer Duration
9.2A solid workout plan
See document: at.cgi

9.2.1Printed, ready to go

10

Motivation

See also: Lifestyle Support

10.1Blogs
10.2Accountability journals
See document: thefatburningmachineblog.com

10.3Podcasts
See document: www.bodybuildingsecretslive.com

10.4Weight-ins
10.5Photos
See document: 12weekphysique.blogspot.com