This is the "Biggest Loser Plan"
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  1. #9
    Diamond Phenster benson012094's Avatar
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    Yeah, my goal of 120 seems totally unrealistic at this point. Right now I am hoping for 130 too!
    -------------------
    You must be the change you want to see in the world. - Gandhi

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  3. #8
    Bronze Phenster
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    I've never been this healthy in all my life. I feel great! I I am defintely thinner than I used to be, but I dont look "skinny" I dont think my body is built to look that way. But I have a goal of 130, and I need to see if I can reach it!

  4. #7
    Diamond Phenster benson012094's Avatar
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    You're 5'7" and 138? Dang, you must be really thin!
    -------------------
    You must be the change you want to see in the world. - Gandhi

  5. #6
    Bronze Phenster
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    I will totally attempt this as soon as TOM starts for me. Cause right now, im PMSing, and it ain't pretty. I want to eat the world.

    But when TOM starts, I generally lose my cravings for anything.

    If anyone else intends to follow this. Keep me posted with results ! I'll do the same.

  6. #5
    Silver Phenster Kellgees's Avatar
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    Thanks for the great post !!!!! I might give it a shot. I think the caloric intake is based on somebody being at least 180lbs. You a little bitty thing so you probably should tweak it to at least 1200.




    Highest Non-Pregnancy related weight 03/08: 279
    1st Weigh-in 6/18: 262
    2nd Weigh-in 7/15: 249
    7/25: 244
    Regained all weight plus some
    01/05 265
    01/10 255

    1st Mini goal: 2/05 235
    2nd mini goal: 03/05 225
    Ultimate goal : 210-215 by 05/15 Grad School Graduation!!!!

    Goals subject to change based on how I look and feel as I lose weight.

  7. #4
    Wonder Phenster scatanafas's Avatar
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    yes, parts of it does sound very "sound"....not sure about the whole caloric intake thing.....Jillian said in some magazine that everyone should strive for 1200....but on that show I think they go super low just so they can have dramatic results...

  8. #3
    Diamond Phenster insearchofme's Avatar
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    Thanks for all the info. You are on the 'small" side so this could work for you. Its sounds like a good solid plan to me. Are you going to follow it to see what kinda results you get?
    HEIGHT 5' 10"
    HIGHEST WEIGHT EVER! 252

    STARTING OVER!!
    CW 232.2





    Start where you are. Use what you have. Do what you can! ~Arthur Ashe

  9. #2
    Gold Phenster LoSingWeightin08's Avatar
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    966 cals? but on the show last season, jillian was yelling @ her team b/c all of them were eating below 1000 cals a day!! im soo confused...
    The proof is in the pics!!! <3





    Starting over again!!!!

  10. #1
    Bronze Phenster
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    Default This is the "Biggest Loser Plan"

    So, I was at the bookstore, and decided to copy the "important" parts of the book. I wasn't gonna pay 21 bucks when the book itself consists of 70% inspirational stories.
    Someone read thru this and tell me this diet is pretty insane. According to them for my weight I should be consuming 966 calories to lose weight. Thats soooo little! and then to continue decreasing the calories by 10 a day for each pound I lose? Am I reading it wrong?




    So here is the important stuff to know about this diet.

    The Biggest Loser Plan
    The Diet
    Daily intake should consist of:
    4-Tier Pyramid: (bottom to top)
    • Extra junk 200 calories
    • Grains 2 servings
    • Protein 3 servings
    • Fruits/Veggies 4 servings
    Example of daily meals:
    Breakfast
    • ½ serving of protein
    • 1 serving of whole grain
    • 1 serving of fruit
    Snack
    • ½ serving of protein
    • 1 serving of fruit
    Lunch
    • 1 serving of protein
    • ½ serving of whole grain
    • 1 serving of veggies
    Snack
    • ½ serving of protein
    • 1 serving of fruit
    Dinner
    • ½ serving of protein
    • ¼ serving of whole grain
    • 2 servings of veggies

    Tips
    1. Your daily caloric intake should = weight x 7
    2. Avoid dried fruits
    3. Protein is best eaten in small quantities throughout the day
    4. Low calorie target should aim for 2 servings of low-fat dairy proteins ( soy milk, skim milk, yogurt, reduced fat cottage cheese) and 1 serving of protein from animal or nuts.
    5. Limit red meat to 2 times/wk
    6. For each pound that you lose, decrease calories each day by 10.
    a. You can do this by:
    i. Cutting your allotted 200 free calories
    ii. Replace whole grains with veggies
    iii. Choose reduced calorie proteins (choose egg whites/soy)
    iv. Reduce fruit servings and replace w/ veggies.
    7. 30% of your calories should come from fats
    8. For a reduced-fat diet, you should consume no more than 3 grams per serving of fat.
    9. Limit cholesterol to 300 mg daily
    10. Limit sodium to no more than 2400 mg daily
    11. If carbs are more than double the sugar intake (on the label) this is good!
    12. A diet high in protein should contain at least 9 grams per serving.


    The Exercise

    Biggest Loser recommends doing circuit training 3 times/wk . Cardio workouts following circuit training is ideal. Or you can choose to do Cardio in the AM on an empty stomach.

    Circuit training looks like this:

    Push ups : 10-12 reps
    Body wt squats: 10-12 reps
    Shoulder Press: 10-12 reps
    Body wt squats: 10-12 reps
    Bicep curl: 10-12 reps
    Walking lunges: 5 mins
    Chair dips: 10-12 reps
    Dumbell row: 10-12 reps
    Standard lunges: 10-12 reps
    Ab crunches: 7 mins.

    Interaval training looks like this:

    Warm up: 3 mins at 3-4 mph
    Speed up: 5 mins at 4-5 mph
    Slow down: 1 min
    Speed up: 3 mins at 6-7 mph
    Slow down: 1 min
    Speed up: 3 mins at 7-8 mph
    Slow down: 1 min
    Speed up: 3 mins at 8-9 mph
    Slow down: 1 min
    Speed up: 3 mins at 8-9 mph
    Slow down: 1 min
    Speed up: 1 min FAST AS YOU CAN!
    Slow down: 2 mins to cool down.

    Your workout schedule should look more or less like this:

    • wk 1: steady cardio 30-45 mins 4 times/wk
    • wk 2: steady cardio at 45-60 mins faster paced 4 times/wk
    • wk 3: steady cardio at 45-60 mins with increased intensity. Go faster.
    • Wk 4: 60 mins fast paced walking 5 times/wk. increase intensity by jogging
    • Wk 5: 3 days steady cardio at 45 mins. 2 days of interval cardio
    • Wk 6: 3 days of steady cardio at 45 mins. 2 days of interval cardio. Increase intensity if you can.
    • Wk 7: the same as wk 6
    • Wk 8: the same as wk 6
    • Wk 9: 3 days of steady cardio at 45-60 mins. 2 days interval cardio. Increased intensity
    • Wk 10: 4 days of steady cardio 45-60 mins. 2 days interval cardio
    • Wk 11: split it evenly 3 days steady cardio. 3 days interval cardio
    • Wk 12: 2 days steady cardio/ 4 days interval cardio.

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