SMART weight goals

Specific - Lose 15 kg by 30 April 2011

Measurable - 5 kg every 4 months:
Time-bound August - 80kg (32")
December - 75kg (31")
April 2011 - 70kg (30")
Strength: - 30lbs -> 35lbs (Jun) -> 40lbs (Oct) -> 45lbs (Feb)
Speed: (8km/hr - 9km/hr (Jun) -> 10km/hr (Oct) -> 11km/hr (Feb)
Stamina: 45min -> 1hr/40 laps (Jun) -> 1hr15min/50 laps (Oct) -> 1hr30min/60 laps (Feb)

Actionable - 1) Wake up at 5.30am 3 mornings a week to jog before work
Realistic 2) Gym (weights*2,yoga*1,cardio*2) 4 times a week
3) Swim 2 times a week
4) Tennis 2 times a week
5) Walk up stairs, walk to/fro MRT
6) No carbs (rich, bread, noodles)
7) No eating after 10pm, no snacking
8) 4 light meals a day (8am, 12pm, 4pm, 8pm)
9) Cut down on oily, fried, unhealthy food: carrot cake, durian, char kway tiao, curry, chicken rice, chocolates, buffets, soft drinks, ice-cream, peanut butter, cookies, prawn crackers, cakes, glutinous rice, fast foods
11) Drink green tea at every meal, eat salmon, salads, yong tau foo, fish soup, fruits especially grapefruits, leafy green vegetables, tofu
12) Cut down on alcohol consumption, at most 1 glass of wine/evening
13) New sport - Pick up rock-climbing
14) Do weights at home while watching shows
15) Increase walking pace
16) Eat until 70% full

Reward - August - 80kg (32") - New iPhone
December - 75kg (31") - New Underwater Camera Set
April 2011 - 70kg (30") - New MacBook Pro / New Wardrobe