The Master Plan

So, I have about 50lbs that I'd like to lose over the course of this year. I'm looking to lose between 25 and 40 lbs by July 1st and another 15 - 25 lbs by October 1st, then work on maintenance in October, November and December. I have a few goals that come to mind, but mostly, I'm planning on going to Europe for the summer and I want to reclaim my sexy beach body.

 

My plan of attack is to create a repeatable routine at the gym that elevates every week to reach my fitness goals, and then to supplement that with an extremely strict diet. 

 

Because of various things going on in my life, I plan on starting on Sunday and going from there.

 

I don't know if this will work, but this is my plan for week 1 is:

 

• Sunday - Breakfast
• Eggs & Meat
• Sunday - Morning workout (1.25 hours)
• 30 mins cardio - 15 mins treadmill, 15 mins elliptical
• 30 mins strength
• 3 sets squats
• 3 sets cable cross pulley
• 3 sets biceps
• 2 set triceps
• 2 sets leg press
• 2 sets abs (crunches)
• 15 mins cardio - 15 mins elliptical
• Sunday - Lunch
• salad with light salad dressing
• Sunday - Dinner
• Jamba Juice

• Monday - Breakfast
  
  • Yogurt + Energy Drink
• Monday - Morning workout 
• 30 mins cardio - 15 mins bike, 15 mins elliptical
• 20 mins strength
• 3 sets squats
• 3 sets cable cross pulley
• 2 sets leg press
• 2 sets abductors
• 2 sets adductors
• 10 mins cardio - 10 mins walking on treadmill
• Monday - Lunch
• loaded salad with light salad dressing
• Monday - Evening workout
  
  • 30 mins cardio - 15 mins treadmill, 15 mins elliptical
  • 20 mins strength
  • 2 sets squats
  • 3 sets biceps
  • 1 set triceps
  • 2 sets lateral pull downs
  • 2 sets lower back extender 
  • 1 long set of Abs (crunches)
  • 20 mins cardio - 10 mins walking on treadmill, 10 mins elliptical
  • 15 mins steam room
• Monday - Dinner
• Jamba Juice

• Tuesday - Breakfast
  
  • Yogurt + Energy Drink
• Tuesday - Morning workout (1 hour)
• 30 mins cardio - 15 mins bike, 15 mins elliptical
• 20 mins strength
• 3 sets squats
• 3 sets cable cross pulley
• 2 sets leg press
• 2 sets abductors
• 2 sets adductors
• 10 mins cardio - 10 mins walking on treadmill
• Tuesday - Lunch
• loaded salad with light salad dressing
• Tuesday - Evening workout (1.25 hours)
  
  • 20 mins cardio - 10 mins treadmill, 10 mins elliptical
  • 40 mins strength
  • 2 sets squats
  • 3 sets biceps
  • 1 set triceps
  • 2 sets lateral pull downs
  • 2 sets lower back extender 
  • 2 sets abs (crunches)
  • 2 sets fly aways
  • 15 mins cardio - 10 mins walking on treadmill, 10 mins elliptical
• Tuesday - Dinner
• Jamba Juice

• Wednesday - Breakfast
  
  • Yogurt + Energy Drink
• Wednesday - Morning workout (1 hour)
• 20 mins cardio - 10 mins treadmill, 10 mins elliptical
• 20 mins strength
• 2 sets squats
• 3 sets biceps
• 1 set triceps
• 2 sets lateral pull downs
• 2 sets lower back extender 
• 20 mins cardio - 10 mins walking on treadmill, 10 mins elliptical
• Wednesday - Lunch
• loaded salad with light salad dressing
• Wednesday - Evening workout (1 hour)
• 1 hour Yoga (6:30pm)
• Wednesday - Dinner
• Jamba Juice

• Thursday - Breakfast
• Yogurt + Energy Drink
• Thursday - Morning workout (1 hour) 
• 30 mins cardio - 15 mins bike, 15 mins elliptical
• 20 mins strength
• 3 sets squats
• 3 sets cable cross pulley
• 2 sets leg press
• 2 sets abductors
• 2 sets adductors
• 10 mins cardio - 10 mins walking on treadmill
• Thursday - Lunch
• loaded salad with light salad dressing
• Thursday - Evening workout  (1.5 hours)
• 45 mins Spin (6:30pm)
• 30 mins swim
• 15 mins steam room
• Thursday - Dinner
• Jamba Juice

• Friday - Breakfast
  
  • Yogurt + Energy Drink
• Friday - Morning workout (1 hour)
• 30 mins cardio - 15 mins bike, 15 mins elliptical
• 20 mins strength
• 3 sets squats
• 3 sets cable cross pulley
• 2 sets leg press
• 2 sets abductors
• 2 sets adductors
• 10 mins cardio - 10 mins walking on treadmill
• Friday - Lunch
• loaded salad with light salad dressing
• Friday - Dinner
• Jamba Juice

• Saturday - Breakfast
• Cheese eggs + Plantains or Sausage
• Saturday - Morning workout (15 mins - 1 hour)
• Crunches at home
• Optional yoga at home
• Saturday - Lunch
• cheat lunch
• Saturday - Dinner
• Lean meat, vegetables