I've spent the two days running up to it preparing my gym bag, lining out exercise routines, working on menus, and eating far too much. I feel like one of those people on reality TV who consumes an immense amount of drugs, just prior to entering rehab.
Here's the outline of what I've planned.
Diet:
- Cornerstone is reasonable portions.
- No binging--deal with emotions in a way that doesn't involve eating.
- Limit snacking in frequency, amount, and type.
- No added sugar. As in, none.
- Very limited carbs. Not sure what that means in grams, but much less than the average, American diet. It's not that I believe they are inherently bad, but because I can't easily control them.
- Mid to high protein intake. This will increase satiety and support my workout efforts.
- Mid to slightly high fat intake. This will increase satiety and support my workout efforts.
- While not obsessing about salt, making an effort to be conciseness of the amount I use.
- Careful tracking of everything that I eat. Meals, snacks, binges, mistakes, whatever. Everything.
- Less worry about calories and more care with portion size and reducing the amount of highly processed foods and added sugar.
- Drinking water, coffee, milk, and occasionally a beer. No soft drinks.
- Careful food prep for lunches during the week.
- Making good choices when traveling for business.
- Regular, consistent, no excuses exercise.
- Every day of the week. No excuses.
- Going to the actual gym (Anytime Fitness) at least three times a week and the home gym in my garage for the rest.
- Moving. Getting up during my day in the home office and moving.
- Adding steps throughout the week. For example, parking farther away and walking around the store, before shopping.
- Equal mix of weight and cardio.
