The document outlines a six month action plan to lose 15 pounds and improve overall health. It involves setting smaller, more realistic goals over time such as reducing calorie intake gradually each week and increasing gym visits. Data on calories and workouts will be tracked using apps. The plan led to the goal being met and 16 pounds lost. However, eating too few calories left the person feeling tired. A new goal is now set to possibly gain muscle weight while raising calorie intake.

1. My “Get Fit” Action plAn
My Six Month Plan to Lose Weight and Gain Muscle

2. Step 1: Vision and Goals
From
• Since getting beginning my job six years ago, I have gained
more than twenty pounds. My gym visits have dwindled to
once a week (if that), and my eating habits have taken a turn
for the worse.
• I realize I am getting older and as my wife and I begin to talking
about having a child. My focus on getting healthy is more
serious than every before.
To
Goal – Through conducting an
six-month action plan, my goal
is to lose fifteen pounds and
improve my overall health.

3. Theory
• As I know from experience, thinking that I am
going to hop out of bed on Monday and
change every facet of my life is unrealistic.
Therefore, I have set smaller goals to work
towards to allow myself to make positive
changes over time with hopes of reaching my
overall goal.

4. Setting smaller goals - Nutrition
• From monitoring my nutrition for the past several days. I
estimate that I am currently taking in about 2300 calories
daily.
Week 1 – Consume 2150 calories a day (with one cheat day during the week)
Week 2 – Consume 2000 calories a day (with one cheat day during the week)
Week 3 – Consume 1850 calories a day (with one cheat day during the week)

5. Smaller Goals – Work out
• Only going to the gym once a week currently (maybe), it is
unrealistic to think I am going to be able to work out four to
five times a week in the beginning. Therefore, I am setting
smaller more realistic goals.
Weeks 1-3 – Work out two days a week
Weeks 4-6 – Work out three days a week
Weeks 7-10 -- Work out four days a week
Weeks 11-14 – Work out five days a week

6. Motivators
• Workout with friends from work.
• One cheat day a week.
• Take vacation to beach for Spring
Break with wife if goal is met.
• Feeling better about myself.
• Making new friends in classes at LAC.

7. Step 3 - Data Collection
• Using MyFitnessPal app
(http://www.myfitnesspal.com/) on my I-Phone,
I will collect the data on the number of calories
I am consuming each day. The app stores all
the information and will save and graph all
information entered.
• To monitor trips to the gym, I will simply record
the date, time spent at the gym, and a brief
description of what was done.

8. And the data says….
My Weight
190
185
180
175
170
Weight
165
160

9. Reflection
• Hilton Head Island hear I come! Through hard work
and dedication I was able to meet my goal and
actually lose 16 pounds!
• However, not that I am near the shape I want to be
in, I no longer want to lose weight, but actually
possibly gain muscle weight.
• Working out four days a week and eating only 1850
calories a day left me tired and weak filling by the
end of the day. I plan on raising my calorie intake
up to 2100 a day to account for the calories being
burnt in the gym.
• I am also interested in setting new goals in the
future using the action research framework to
guide me. I have set another huge goal for myself in
the next sixth months…to run a half-marathon (13.1
miles)