My doctor thinks that losing about 7-10 more lbs would be good for me. I have a labral tear and impingement on my hip due to a bone overgrowth. I might need arthroscopy (minimally invasive surgery) done in a few months. Its a waiting game. I am a healthy weight now, but my frame is medium, so an ideal weight for me is supposedly between 130 and 140? All I know is that I lose my tatas under 135, so I will aim for the high end of that first and see how it works out.
No running yet, no heavy leg weights, my hip doesn't like heels either. What I don't want is to develop arthritis. I would much rather have a surgery first. I've seen how devastating the disease is for many family members. I am happy that I listened to my body. I know that God really put it on my heart to go see a Dr. cause I was being stubborn. I would have kept running and would be in even more pain if I had not listened. First Dr was a jerk and a waste of my insurance company's check, so I almost gave up. But I deserve better than to hurt daily and whenever I sit without knowing why, right?
Anyways...the plan:
week 1- Cut back from maintenance cals to 1800 a day (should be manageable, Christmas day, I will allow 2200) 45-30-25 carb/protein/fat ratio, and at least 100g of protein on workout days
Walk 15 miles. 2 5-6 mile walks on the hiking trail, and a mile a day on the other days with my dog.
Zumba class tonight, and weights today and tomorrow.
Week 2: 1700-1750 cals
20 miles
3 days of weights
Today's specific plan:
Nutrition Report (from http://caloriecount.about.com/)
Fat - 23.7% (46 grams) Protein - 28.4% (124 grams) Carbohydrates - 47.9% (209 grams) Alcohol - 0% Other - 0%Daily Sodium Intake - 3,124 mg Daily Sugar Intake - 77 grams Daily Cholesterol Intake - 174 mg Daily Saturated Fat Intake - 16 grams Daily Fiber Intake - 37 grams
Nutrition Grade-A
The sugar and salt are a little high, but I am pleased overall
BBQ stir fry for dinner with plenty of broccoli and asparagus and a little chicken (3 oz) over half a cup of brown rice
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