3rd page? Holy cow this forum gets busy after the 1st.
This is a printout from yesterday. It's a machine at the gym where basically you pay $2 and enter a bunch of info. about your body size, what you're wearing etc. I don't know how accurate it is, but it should be accurate enough for weight on a relative basis.
My exercise plan is to do cardio, probably Stair Mill (not Master) for 60-90 minutes, 5 days/week, usually starting at 6-7am. Maybe Mon-Fri, but possibly rest on Thurs. and add Sat. Also work out 2-3 of the days before cardio - lower body with the trainer - and upper body/core on my own. I'm going to skip boot camp this session. It's rainy this time of year, and we only get 30 minutes of really hard exercise in generally (warm up, cool down, etc). I think extended cardio or fat burner zone is better. I will also be "bonk training" on every day except leg day. Basically you don't eat anything until after the cardio, then you have your protein and carbs. This is supposed to make you lose weight faster. I never ate much before anyway so I don't think this will be too tough.
The food plan is to stick to the pretty simple diet the nutritionist gave me a couple years ago - lean meat and protein, roughly 30g of "good" grain/starch carbs (potato, rice, Trader Joes sprouted wheat bread) at breakfast and lunch, and very few carbs at dinner (chicken or occasionally steak and salad). Fruit at breakfast and lunch, some carb control yogurt for dessert at dinner. And 2 protein shakes in-between the 3 meals. Oh yeah no drinking until summer - except for the Superbowl, and when I go to Tampa for the NCAA tourney in March. Alcohol and socializing are just deadly. I think I gained 12 lbs in the last month.
I did squats/deads for the first time yesterday in almost a year. Feels great to be doing that again, even though I can barely move right now. I'm going to risk hernia problems until my good health insurance kicks in on Feb 1. I doubt I'll get up to super heavy weight by then so I'm not super worried. The hernia doc at Kaiser said I could work out. I was just worried about having to go to the emergency room if it get's strangulated, and the $7k or so OOP that would go with that.