What's the Plan, Stan?

So what exactly is my plan?

This picture is a good start: 
This works well for my plan since I work out right after work.  If you work out in the morning, I'm assuming following the pre-workout and post-workout food no matter the time of day would work.















The better resource is 
http://www.simplyshredded.com/the-ultimate-female-training-guide.html

This long article outlines how working out for woman isn't really that much different than men.  We aren't going to bulk up because women do not have the level of testosterone that men do.  

The food section lists a 40% carbohydrate, 40% protein, and 20% fat recommendation.  It's more than the numbers, though.  What are the right carbs to eat and when?  The same goes for the other categories.

Another great site for motivation and guidance is http://www.bodybuilding.com/fun/bbinfo.php?page=FemaleTransformation

This site lists real people and the progress they were able to make.  Yes, some are nearly models to begin with who were looking to get into competition physique, but there are plenty that worked on losing large amounts of weight and fat.  No matter your weight loss goal, remembering that the real goal is changing your physical shape, developing muscle that will in turn help you to burn fat in the long-term, is far more important.  
Eating right is great...but not enough.  Running is good...but not enough, at least not when you're first starting.  Lifting weights but still eating burgers and other fatty foods is not enough.  You have to eat the right foods at 3 hour intervals, lift weights to fail (lifting heavy enough that your muscles literally fail trying to do the last rep ) 4 times per week, and do cardio fitness 4-5 times per week.

Here is my weight lifting schedule: (I also do 30 minutes of cardio each day that I lift plus one day of just cardio)

Weeks 1-4

During weeks 1-4, you will be lifting in the 8-12 rep range. What this means is that you want to complete at least 8 reps but no more than 12 reps for each set. If you cannot complete 8 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 12 reps, then the weight is too light and you should increase the load.

Weeks 5-8

During weeks 5-8, you will be lifting in the 6-8 rep range. What this means is that you want to complete at least 6 reps but no more than 8 reps for each set. If you cannot complete 6 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 8 reps, then the weight is too light and you should increase the load.

Weeks 9-12

During weeks 9-12, you will be lifting in the 4-6 rep range. What this means is that you want to complete at least 4 reps but no more than 6 reps for each set. If you cannot complete 4 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 6 reps, then the weight is too light and you should increase the load.

This phase of the 12-week program is going to be very challenging and produce accelerated results.

There is so much to share and as I type this, I am preaching to myself.  Staying on track with my diet and exercise has been difficult, but I have seen some results and am looking forward to seeing more.  There will come a point where I am eating right and exercising consistently enough that my body will turn into a Ferrari and I will be using food as fuel for the workouts I complete.  I will be able to drop 3, 4, 5, pounds per week and develop lean muscle that will carry me into higher weight loads and better cardio sessions.

I can't wait :-)

Here's a fun simulator that you can use as a motivating tool to see what you may look like as you progress on your weight loss journey.
http://www.modelmydiet.com/women.html

Good luck and God Bless!