9/21/2009-9/27/2009

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Week of 09/21/2009 - 09/27/2009
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Going to take the rest of the week off. Going to restart Tuesday with Gym and running.

Base calories burned per day: 2274
Base calories burned per week: 15918

Minutes spent exercising (over 4 sessions): 230 mins
Total calories burned while exercising: 2334 calories
Calories burned per minute at rest: 1.579
Calories burned during 230 mins minutes at rest: 1.579 * 230 = 363.17
Net calories burned while exercising: (calories burned exercising - calories burned at rest) = 1970.83

Estimated consumed calories: 11550
Consumed calories (FOOD!): Will update by end of the week with actual number but 9703 or less.

(Base calories burned) + (calories burned by exercising) - (Calories eaten)
= 15918 + 1970.83 - 9112 = 8776.83

Goal: 7000 caloric deficit (2 lbs)
Actual: 8776.83.

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I start running next Monday. I will follow the Couch 2 5k program (http://www.coolrunning.com/engine/2/2_3/181.shtml). Right now I get winded after a minute of running. That program gets you from no running to running 5k (~3 miles) without stopping in 9 weeks. I hear running burns tons of calories. I don't plan to stop the gym classes. The running program only takes up 3 days a week.

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FOOD:

For some reason I didn't get to 1650 a day this week. I'm not trying to eat less, I'm just getting full quicker. I'm not trying to eat at 1200, the goal is 1650, but I'm just not going to for instance just eat Doritos to get up there in calories. I'm going to try to eat more next week.

Monday: 1167.5 Cals (not on purpose, I had another meal scheduled that would have put me at 1605 but ran out of hours in the day). Need more fat, 9% is too little. 9% fat/36% protein/55% carbs. 15% fat is good.

Tuesday: 1418 cals (skipped a meal because I was full). 9% fat/41% protein/50% carbs

Wednesday: 1227.5 cals (discovered rice cakes... filling, 40 calories each). 10% fat/39% protein/51% carbs

Thursday: 1210 cals
Friday: 1380 cals
Saturday: 1460 cals
Sunday: 1249 cals

Total calories consumed: 9112 calories.

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Monday, 09/21/2009

24 Hour Fitness
24S.E.T., which is a mix of steps and weights. I like it! First time today.

61 mins
637 calories
45% fat
Max 161/85%
Average 136/72%

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Tuesday, 09/22/2009
24 Hour Fitness
Turbo Kick Box


54 minutes
621 calories
45% fat
Max 161/85%
Average 145/77%

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Wednesday, 09/23/2009 (second workout)
24 Hour Fitness
Turbo Kickbox

66 minutes
711 calories
45% fat
Max 156/83%
Average 139/74%

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Wednesday, 09/23/2009
24 Hour Fitness
24Lift

49 minutes
365 calories
60% fat
Max 134/71%
Average 115/61%

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9/28/2009-10/4/1009

Week 14 of my regimen starts this Friday.


Calories burned per minute at rest: 1.579
Projected food intake: 10400 calories (1650 * 6 + 500 for Monday)
Actual food intake:

Projected exercise: 8 sessions, 400 minutes, 4000 calories - (400*1.579) = 4000 - 631.60 = 3368.40 net calories burned exercising

Actual exercise: sessions, minutes, calories - (minutes * 1.579) =

Base calories burned per day: 2274
Base calories burned per week: 15918

Projected Net caloric balance = 15918 + 3368.40 - 10400 = 8886.40
Actual Net caloric balance:


Food:
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday



Exercise:
Monday, 09/28/2009

No exercise. Yom Kippur so no eating/drinking for 24 Hours. Sunday night to Monday night. Shouldn't affect Sunday calories as you load up on food to hibernate Monday and will still eat a big meal (~500 calories) Monday night to break the fast.

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Tuesday, 09/29/2009
24 Hour Fitness
24Pilates Fusion - Going to give it a try for the first time.

minutes
calories
% fat
Max /%
Average /%

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Wednesday, 09/30/2009 (Second Workout)
24 Hour Fitness
Cardio Dance party

minutes
calories
% fat
Max /%
Average /%

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Wednesday, 09/30/2009
24 Hour Fitness
24Lift

minutes
calories
% fat
Max /%
Average /%

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Thursday, 10/01/2009 (Second Workout)
24 Hour Fitness
Zumba

minutes
calories
% fat
Max /%
Average /%

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Thursday, 10/01/2009
24 Hour Fitness
24Lift

minutes
calories
% fat
Max /%
Average /%

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Friday
24 Hour Fitness
Power Sculpt

minutes
calories
% fat
Max /%
Average /%

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Saturday, 10/03/2009
24 Hour Fitness
24Lift

minutes
calories
% fat
Max /%
Average /%

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Sunday, 10/04/2009
24 Hour Fitness
Power Sculpt

minutes
calories
% fat
Max /%
Average /%

Measurements - 7/9/09 - 8/13/09 - 11/1/09 - 11/29/09 - 12/18/09

Measurements - 7/9/09 - 8/13/09 - 11/1/09 - 11/29/09 - 12/18/09

 

Weight = 215.2lbs -> 207.4 lbs -> 187 lbs -> 177lbs -> 170.5 lbs
Chest = 50 -> 48 -> 43 -> 45 -> 42
Upper Arm = 12.75 -> 11.25 -> 13.75 -> 11 -> 11
Forearm = 8.5 -> 8.5 -> 9.5 -> 8.75
Waist = 49.5 -> 48 -> 46.5 -> 45.5 -> 42
Hip = 48-> 44 -> 42 -> 40.5 -> 40
Thigh = 19 -> 17.5 -> 22.5 -> 21.5 ->21.5
Calf = 15 -> 13.5 -> 16 -> 16 ->14.5

Inches lost:
202.75 -> 179.75 == 23 inches net loss

Clothes:  XL/2X --> S, size 12

FACE Pictures! June 2009, 09/21/2009

Exercise log

The one post where all the exercise date will go (i.e. heart rate, calories, time, etc.)

Polar F11, after Fit Test and with own settings.

Starting next Monday I'm going to keep a close watch on calories consumed and expended. I won't work out Friday, Saturday, nor Sunday but I will work out 7 times between Monday and Thursday, doubling up on three of those days.

In order not to count resting calories twice on the hours I work out, I take what I burn in a day and divide by 24 and then 60 to get calories burned per minutes.

2274 / 24 / 60 = 1.579 calories burned per minute.

Calories burned this week through exercise : 3833 calories.
I ate less than 1650 calories each day, so I ate a bit less, but around 1650 * 7 = 11550 calories consumed in a week (3.3 pounds worth of calories!).

This week I've worked out 443 minutes (7 hours and 23 minutes in 8 work outs. Multiplied by 1.579 that's 699.50 calories I burn in 443 minutes by breathing. We take that from the 3833 calories burned this week through exercise and we get 3133.50 calories burned through exercise.

Resting metabolic rate: 2274 calories per day * 7 = 15918

15918 (cals burned per day) + 3133.50 (exercise) = 19051.50 - 11550 food = 7501.50 deficit. 7k deficit == 2 lbs.

Sunday, 9/20/09
53 minutes
320 cals
60% fat
Max 142/75%
Average 107/57%


Saturday, 9/19/09
50 minutes
360 cals
Forgot to turn off the watch, but remembered the calories burned.


Friday, 9/18/09 (second workout)
57 minutes
474 cals
55% fat
Max 145/77%
Average 120/63%


Friday, 9/18/09
56 minutes
416 cals
55% fat
Max 144/76%
Average 116/61%


Thursday, 9/17/09
53 mins
431 cals
55% fat
Max 146/77%
Average 120/63%


Wednesday, 9/16/09 (second workout)
56 minutes
656 cals
40% fat
Max 158, 84%
Average 145, 77%


Wednesday, 9/16/09
56 minutes
505 cals
55% fat
Max 161, 85%
Average 125, 66%


Tuesday, 9/15/09
62 minutes
671 cals
45% fat
Max 155 82%
Average 138 73%


Sunday, 9/13/09
50 minutes
277 cals (!!!)
60% fat
Max 129 68%
Average 104 55%


Saturday, 9/12/09
61 minutes
497 cals
55% fat
Max 157 83%
Average 121 64%


Friday, 9/11/09
58 minutes
469 cals
55% fat
Max 150 79%
Average 120 63%


Thursday, 9/10/09 (second workout)
57 minutes
650 calories
45% fat
Max 160 85%
Average 141 75%


Thursday, 9/10/09
54 minutes
393 calories
60% fat
Max 142 75%
Average 115 61%


Wednesday, 9/9/09
54 minutes (and 0 seconds)
506 calories
50% fat
Max 154 81%
Average 128 68%


Tuesday, 9/8/09
58 minutes
579 calories
50% fat
Max 148 78%
Average 132 70%


Sunday, 9/6/09, Power Sculpt
24 Hour Fitness
59 minutes
525 calories
55% fat
Heart rate
Max 151 80%
Average 125 66%


Saturday, 09/05/09
24 Hour Fitness
52 minutes
497 calories
50% fat
Heart Rate
Max 153 81%
Average 129 68%


Friday, 09/04/09
24 Hour Fitness
55 minutes
558 calories
45% fat
Heart Rate
Max 167 88%
Average 134 71%


Thursday 9/3/09
24Lift
52 mins
514 cals
50% fat
Max 155/82%
Average 132/70%


Tuesday 09/02/2009, 24Lift

49 minutes (took time to put weights together, put them away, we have 1 hr in between the previous class and the next class)

457 cals
55% fat burned
Heart rate
Max 156/83%
Average 127/67%


Sunday 8/16/2009, Slim-in-6

53 mins
596 cal
45% fat
Max 163/86%
Average 142/75%


Saturday 8/15/2009, Slim-in-6

Time 54:38
652 calories
35% fat (whatever that means)
Max 173 / 92%
Average 149 / 79%

EGG WHITES!!

I just discovered the wonderful thing that are egg whites.

Without yolk, 2 eggs:
7.2g protein
0.5g carbs
0.1g fat
31.7 calories

No cholesterol, 110mg sodium

With yolk, 2 eggs
12.6g protein
1.1g carb
10.6g fat
155 calories

424mg cholesterol, 124g sodium.

You pretty much can make yourself a dozen or two and just eat them throughout the day. There's no downside to them. They fill you up. Just boil a bunch (I just fit 20 into a large pot, enough for 2-3 days, easy to make) and take the yolk off as you eat them. You pretty much have to eat 22 eggs to exceed an average daily dose of sodium, so no worries there. There are no downsides whatsoever to egg whites. Low-calories, virtually no fat nor carbs, bit of protein, no cholesterol, low in sodium, and filling. The perfect food.

I'm shifting gears a bit with this blog.

The daily numbers are stable, so it's a bit boring to post the same thing over and over again. This is what a regular day of food looks like:

Breakfast
2 eggs with 2 slices of bread

Muscle Milk Light Protein Shake after workout

Lunch
8 ounces of chicken with 1 serving rice

Meal before work
8 ounces of chicken with 1 serving rice

While at work
1 serving fat-free milk with 2 servings Cheerios

1605 calories, 149.6g protein, 175.1g carbs, 30.1g fat

18% fat, 44 carbs, 38% protein

I try to keep fat under 20% although a 25% day here and there is not a dealbreaker. I try to have at least 30% protein. The rest is carbs. Carbs are not evil. My carbs come from fat-free milk and brown rice, mostly. It's all about the quality of carbs and a good balance.

I burn about 500 calories per day exercising. I will post weekly exercise logs starting on Sunday.

I get measured tomorrow and will post that. I have measurements from a week after I started exercising, six weeks after I started exercising, and tomorrow will be 10 weeks. I will then post measurements every four weeks. Pictures coming up within the next two weeks.

Where are the posts?

Most of the updates will go in the August Exercise Log, Nutrition Log, and Measurements posts.

Updates.

Measurements coming up again in a week! I skipped two weeks of exercise since the last weigh-in 3 weeks ago so interested in what diet only and diet and exercise together did. I'm stuck at 200lbs but don't know if measurements are changing.

Started going to fitness classes two days ago.

I tried Turbo Kick Box on Tuesday and absolutely loved it, very high energy.

Then I did 24Lift, a 24 Hour Fitness gym class that uses barbells and hand weights and works the whole body. Absolutely loved it also.

I really want to do the Zumba and it's only offered twice a week and the Monday one is only half an hour and another one at 45 minutes (6 hours apart) so if I want an hour one the only day is Thursday, but there's a 24Lift 4 hours earlier and I enjoyed it so much I want to do it again. So thinking of going to both since I'm off today.

Here's what I did yesterday. It's important to note that there was pretty much no aerobic activity involved, just weights, which makes those numbers amazing. I'd think weight classes would have lower numbers than aerobics classes (and well they do I used to do 550 cals or so with the aerobics DVD but these numbers are not so far off from that AND I build muscle at the same time, I prefer it this way).

49 minutes (took time to put weights together, put them away, we have 1 hr in between the previous class and the next class)

457 cals
55% fat burned
Heart rate
Max 156
Average 127
Max 83%
Average 67%

Here's the food for yesterday:

Amount Description Protein Carbs Fat Cals

16.0 Servings Albertsons Skinless Boneless Chicken Breast 1oz 92.0 g 0.0 g 10.0 g 440.0 Cal
2.0 Items Eggs Hard Boiled 12.6 g 1.1 g 10.6 g 155.0 Cal
2.0 Servings Fresh & Easy Fat Free Milk 18.0 g 26.0 g 0.0 g 180.0 Cal
2.0 Servings Fresh & Easy Frozen Mixed Berries 10g sugar 2.0 g 30.0 g 0.0 g 140.0 Cal
2.0 Servings Oroweat Double Fiber Bread 6.0 g 32.0 g 4.0 g 140.0 Cal
2.0 Servings Uncle Ben's Rice 10.0 g 88.0 g 7.0 g 480.0 Cal
Total 140.6 g 177.1 g 31.6 g 1535.0 Cal

Total for all meals 140.6 g 177.1 g 31.6 g 1535.0 Cal


I burn about 2175 calories per 23 hours plus the 457 calories I burned at the gym, 2632 calories lost, 1535 calories in, is 1097 calories net loss which is just over 2 lbs a week.

Here's what it looks like:

Meal when I get home from overnight job: Eggs and 2 slices of bread.

After workout: Chicken and rice, had it at 10a, with smoothie

Went to bed, around 5p had chicken and rice.

Around 9ish had the other smoothie.

I'll probably have a serving of cheerios (100 calories) before I get home, so that'd make it 1635 calories. When I run out of chicken I'll get some more telapia, that was delicious. And I want to get more fish types and try them out.

Even if I add the 100 calories and eat the same as yesterday, that's still about 1000 calories lost, so I can add a serving of Cheerios and still lose the 2 lbs a week. And I would guess I burned more during Kickboxing. I plan to take my heart monitor from now on, I was just running right on time on Tuesday and didn't have time to grab it.

I'm extremely happy with the fitness classes. This is how a week would look:

Monday:
Turbo Kick Box
24S.E.T. - not right now, once I become more fit

Tuesday:
Core Central+Amp'd Abs (total 1 hour)

Wednesday:
24Lift
Cardio Dance Party

Thursday:
24Lift
Zuma
24Cycle - not right now, when I get more fit

Friday:
Power Sculpt
Advanced Step

Saturday:
Everlast Shadow Box/Amp'd Abs (1 hour total)
24Lift

Sunday:
Power Sculpt
24 Cycle - not right now, when I get more fit

On the days that have more than one class, I may do more than one depending on what I'm doing that day and whether I work or not (nights off Wednesday and Thursday). If I don't go to both I'll just alternate.