90 Day Weight Loss Plan – What to Eat to Lose Weight, Gain Strength, Get Fit, Fight Depression
I am always trying to refine what I have been learning to be of value to anyone who has struggled with overweight and/or depression issues.
So I thought that it would be of value to record and document a 90 day weight loss plan that can be used by anyone.
I am going to be targeting 1800 calories or so for myself as is recommended by many medical authorities for men.
Women can remove one snack and target approximately 1500 calories a day.
This program will also have a goal of a 10% reduction in bodyweight as a start.
For me, that would put me at 175lbs by the end of the 90 days as I am starting out as can be seen below at 196.3.
Another goal will be to reduce the BMI, the body mass index under 25.
Last but not least is the goal to reduce body fat percentage which is nowor me at 22.9% to 19% as a first goal and eventually to 11%.
I am going to start with the development of certain good habits which will help all of us realize a great transformation.
Anyone who wants to participate, just let me know and I will give you the permissions to create and edit your own posts/weight loss/fitness tables.
Let’s Get Started!
Weigh in time, first thing in the morning:
| Date | Weight | Fat | BodyFat | Water | BMI |
|---|---|---|---|---|---|
| 12/28/17 | 172.1 | 30.0 | 17.5 % | 60.2 | 22.3 |
| 12/27/17 | 173.1 | 30.7 | 17.8 % | 60.0 | 22.4 |
| 01/13/17 | 194.8 | 43.9 | 22.6 % | 56.5 % | 25.3 |
| 01/12/17 | 196.2 | 44.5 | 22.8 % | 56.3 % | 25.4 |
| 01/11/17 | 196.9 lbs | 45.2 lbs | 23.0 % | 56.2 % | 25.5 |
| 01/10/17 | 196.9 lbs | 45.2 lbs | 23.0 % | 56.2 % | 25.5 |
| 01/09/17 | 198.5 lbs | 46.0 lbs | 23.2 % | 56.0 % | 25.7 |
| 01/08/17 | 200.2 lbs | 47.5 lbs | 23.8 % | 55.6 % | 25.9 |
| 01/01/17 | 205.0 lbs | 51.4 lbs | 25.0 % | 54.8 % |
90 Day Weight Loss Plan Breakfast – Day 1:
Breakfast＋ | Serving | Carbs | Fat | Prot | Cals | Del |
|---|---|---|---|---|---|---|
| Quaker Old Fashioned Oatmeal | 1 | 27 | 3 | 5 | 150 | |
| Blueberries | 0.5 | 11 | 1 | 1 | 42 | |
| Greek Yogurt Non-Fat Vanilla | 1 | 13 | 0 | 16 | 120 | |
| Peanut Butter | 0.5 | 4 | 8 | 5 | 95 | |
| Pure Honey Clover | 1 | 17 | 0 | 0 | 60 | |
| Banana, Medium | 1 | 27 | 0 | 1 | 105 | |
| Almond milk unsweetened original | 0.5 | 1 | 2 | 1 | 15 | |
| 100 | 14 | 29 | 587 |
90 Day Weight Loss Plan Lunch – Day 1:
Lunch＋ | Serving | Carbs | Fat | Prot | Cals | Track | Del |
|---|---|---|---|---|---|---|---|
| Roasted Turkey Breast | 1 | 1 | 0 | 12 | 50 | ||
| Spinach, Raw | 1 | 1 | 0 | 1 | 10 | ||
| Whole Wheat Panella Bread | 2 | 62 | 0 | 8 | 200 | ||
| Yellow Onion Sliced 1/4 | 1 | 4 | 0 | 0 | 15 | ||
| Tomato | 2 | 2 | 0 | 0 | 8 | ||
| Paul Neumans Light Balsamic | 0.5 | 2 | 2 | 1 | 22 | ||
| extra-virgin olive oil | 1 | 0 | 13 | 0 | 119 | ||
| Avocado | 1 | 7 | 14 | 1 | 145 | ||
| 79 | 29 | 23 | 569 |
90 Day Weight Loss Plan Dinner – Day 1:
Dinner＋ | Serving | Carbs | Fat | Prot | Cals | Track | Del |
|---|---|---|---|---|---|---|---|
| Sweet Potato, Boiled | 1 | 26 | 0 | 2 | 115 | ||
| Red Kidney Beans | 1 | 19 | 0 | 8 | 110 | ||
| Imported Parmesan Grated Parmesan Cheese | 1 | 0 | 1 | 2 | 20 | ||
| Garden Veggie Patties | 1 | 9 | 3 | 10 | 110 | ||
| Spinach, Raw | 1 | 1 | 0 | 1 | 10 | ||
| 55 | 4 | 23 | 365 |
90 Day Weight Loss Plan Snack – Day 1:
Why am I using an Isagenix shake for my snack today?
1. It is recommended by Pete Cerqua, Author, Speaker and Fitness Trainer for over 30 Years.
2. This protein meal replacement helps speed post workout recovery.
3. Isagenix is designed to boost metabolism, curb hunger and give you maximum muscle gains.
4. With Isagenix, you can get leaner, faster and stay stronger, longer.
5. The proteins are derived exclusively from grass fed cows raised on the pristine pastures of New Zealand.
6. A premium protein blend with superior branch-chained amino acits to boost muscle growth and maintenance.
7. Specialized nutrition for those who want to lose stubborn fat or visceral belly fat.
8. Specialized nutrition for older adults looking to prevent age-related muscle loss.
9. Delicious, yes, I think the natural chocolate IsaLean Pro is quite good!
10. 6 grams of Fiber, 23 Vitamins and Minerals, Low Glycemic, Gluten and Soy Free!, Active Enzymes to aid digestion.
Snacks＋ | Serving | Carbs | Fat | Prot | Cals | Track | Del |
|---|---|---|---|---|---|---|---|
| IsaLean Pro Natural Chocolate | 1 | 21 | 6 | 36 | 280 | ||
| 21 | 6 | 36 | 280 |
90 Day Weight Loss Plan Exercise – Day 1:
One Hour Walk – Burning approximately 450 Calories
90 Day Weight Loss Plan Totals for Day 1:
Summary | Chol | Sodium | Fiber | Sugar | Carbs | Fat | Prot | Cals |
|---|---|---|---|---|---|---|---|---|
| Today’s Totals | 115mg | 2233g | 46g | 72g | 254g | 51g | 111g | 1356 |
