I decided that in the last few weeks of 2011 that 2012 would be the year to change.  I’ve been now training on and off for the last 2 years but nothing that serious, well serious for about two weeks then the motivation disappears.

I decided not to start on the 1^st of January like many people, I personally think this sets you up for a fail as its the first week back at work is always a bit depressing and you have all the chocolate and alcohol left over from Christmas.

For the first couple of month I’m going to be following these three rules.

• - Workout 3 times a week with weights.
• - Eat 1g protein / lb lean body mass.
• - Reduce calories to lose 1-2 lbs / week.

The reason for this is that I want to keep it as simple hopefully this should keep me on track.

• - I’ll be weighing myself once a week, always at the same time (e.g. right after waking up).
• - I expect my weight to stay the same or even goes up for one or two weeks.
• - If my weight does not go down after three weeks, slightly reduce calories.
• - If my weight loss is above the desired value, I need to slightly increase calories.
• - The change in daily calories from those adjustments should not exceed 500 cals.
• - After adjustment, stay on the new value for at least three weeks before adjusting again.

Regarding my calorie intake I’m going to be using a app called MyFitnesPal which is a free app from the app store. It should help me keep track of what I’m eating and also record the calories. I’m going to be aiming for 1500 calories per day and use digital scales to weigh my food.

To increase my protein intake I’ll be using Protein+ as I doubt I’ll get enough from my daily meals. I’m not going to be really strict but one thing I’ll be giving up is the alcohol.

If you have any questions or suggestions then leave a comment on here and I’ll reply.