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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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