Weekly Goals: November 2023 Week 1

This is totally new to me, but I have struggled for a long time to lose weight and get in shape. I need the motivation, so we are finally doing this!

two smothies

In the book Forever Strong by Gabrielle Lyon, she made the point that if you have skipped the step of setting goals and making specific plans for how you’re going to achieve your goals “you most likely have not achieved the results you desired.”

Umm…guilty as charged.

So I have decided it is time. Each Sunday I will take to this blog I created to spell out my goals and action steps for the week.

Weekly Goals

Body Composition Goal 1:

Get my weight under 130 pounds in seven days.

Action Steps

  • Following the necessary actions for Goals 2 and 3 will be key to achieving this goal.
  • The other necessary step is resisting temptation. I have a tendency to eat a perfectly healthy breakfast and lunch, and then I start raiding my kids’ Halloween candy come 3 PM. Lyon says it’s important to write down roadblocks and alternatives to those roadblocks.

Workout Goal 2:

Work out 5 days this week.

Action Steps

  • Work out in the morning by 5:30 AM after I make my morning electrolyte/creatine drink.
  • Complete Job 1 Week 4 which 5 workouts.
  • Work out on the following days: Monday, Wednesday, Thursday, Friday, Saturday

Eating Goal 3:

Meet the following nutrient goals:

  • Eat a minimum of 100 grams of protein but aim for 120 grams
  • Keep calories below my 1440 target
  • Keep carbs at 90 grams or less (no more than 30 grams per meal)

Action Steps

  • Track my food on Cronometer
  • Eat the same meals for breakfast and lunch: Eggs (Breakfast) and Smoothie (Lunch)
  • Then eat a high-protein dinner

Contingency Plans

One of the things I’ve learned is that no two days are the same and days and weeks never go as planned. For this reason, I need to have contingency plans. For example, if you know travel for work, you would want to plan for how you are going to get your workout done on the road.


Daily Log

Check here daily to see how I did. Comment below about your goals and progress.

Monday

Workout Goal Met?

I did not hardly sleep last night, so all my energy went toward getting through my day. I decided it was best to skip my workout.

Eating Goal Met?

Yes! Even though I didn’t work out that didn’t mean I had to eat poorly. These were my macros with a few micros:

  • Protein: 128 grams
  • Net Carbs: 53 grams
  • Fats: 70 grams
  • Fiber: 29 grams
  • Calories: 1442 kcal

What Worked

Sticking with my eating plan even though I didn’t work out. It also made a difference knowing that I would have to check in here at the end of the day. (I’m so glad I’m doing this!)

What Didn’t

Not sleeping. This really shows the effect that sleep has on what I feel like I’m able to do in my day.

What I Will Do Differently Tomorrow

I’m going to prioritize getting good sleep. Although

Tuesday

Workout Goal Met?

Eating Goal Met?

What Worked

What Didn’t

What I Will Do Differently Tomorrow

Wednesday

Workout Goal Met?

Eating Goal Met?

What Worked

What Didn’t

What I Will Do Differently Tomorrow

Thursday

Workout Goal Met?

Eating Goal Met?

What Worked

What Didn’t

What I Will Do Differently Tomorrow

Friday

Workout Goal Met?

Eating Goal Met?

What Worked

What Didn’t

What I Will Do Differently Tomorrow

Saturday

Workout Goal Met?

Eating Goal Met?

What Worked

What Didn’t

What I Will Do Differently Tomorrow

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