The Plan Day 1/28

This is my plan over the next 28 days

Nutrition

I am going to track my Calories Carbs fats and protien. i am planning to aim for around these number Calories 1000-1200 Carbs 135-252 Fats 20-40 Proteins 60-136 (i'm not sure if these numbers are right so any suggestions will be appriciated).

Exercise/Fitness

i really would like to improve my running i'm not a naturall runner and currently i think i would be lucky if i could manage to run for 5 min.

MON Run/walk

TUE weights/cardio

WED Run/walk

THURS weights/cardio

FRI Run/walk

SAT weights/cardio

With my running (mon, wed, fri) i'm am going to start off in the first week running a Kilometer. then in the second week hopefull increase to 1.5 kilometers. Third week 2 kilometers and so on and so on. i plan to exercise for an hour so what ever time left i will be walking.

On weights day (tue, thurs, sat) my weights routine is about 30min i will then follow that withh 30 min of lkight cardio.

Goals

My overall goal is to increase my metabolism by eating frequent healthy meals and snacks within my calories/carbs/fats and protien numbers, and using exercise to increase my metabolism.

My other goal as i said is to increase my distance in running.

and don't forget my challenge (am i better then an alcoholic) to go 28 days without a binge or junk food.

My offical weigh in is 59kg (lets hope that number goes down).

Let me know what you think of my plan or join in my challenge.

Till tommorow 

keep laughing and smiling

Sam

P.S I have officialy handed everything in for my course (YAY thank ghod it's over) 

Sodium

Hi Sam!

You commented on my blog asking about sodium content (and you reminded me I have to post more on that .. .LOL).

Check out this link from the American Heart Association.  It gives examples of sodium content in foods and also the recommended daily allowance. 

http://www.americanheart.org/presenter.jhtml?identifier=4708

As far as MY sodium intake, I HATE counting calories, points, grams, etc.  so I choose whatever foods are lower in sodium.  For example, if I'm shopping for lunch meat, I'll actually pick up all packages and compare sodium levels (you wouldn't believe how much and how little some have). 

I've found that ham and turkey seem to have the most sodium and Oscar Meyer is the worst offender.  I see you're in Australia so you probably have more (hopefully better!) choices.

~ Tracy