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 /%
=============================================
Wednesday, 09/30/2009 (Second Workout)
24 Hour Fitness
Cardio Dance party
minutes
calories
% fat
Max /%
Average /%
----------------------
Wednesday, 09/30/2009
24 Hour Fitness
24Lift
minutes
calories
% fat
Max /%
Average /%
=============================================
Thursday, 10/01/2009 (Second Workout)
24 Hour Fitness
Zumba
minutes
calories
% fat
Max /%
Average /%
----------------------
Thursday, 10/01/2009
24 Hour Fitness
24Lift
minutes
calories
% fat
Max /%
Average /%
=============================================
Friday
24 Hour Fitness
Power Sculpt
minutes
calories
% fat
Max /%
Average /%
=============================================
Saturday, 10/03/2009
24 Hour Fitness
24Lift
minutes
calories
% fat
Max /%
Average /%
=============================================
Sunday, 10/04/2009
24 Hour Fitness
Power Sculpt
minutes
calories
% fat
Max /%
Average /%
Saturday, September 26, 2009
Tuesday, September 22, 2009
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
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
Wednesday, September 16, 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%
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%
Thursday, September 10, 2009
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.
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.
Wednesday, September 9, 2009
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.
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.
Monday, September 7, 2009
Where are the posts?
Most of the updates will go in the August Exercise Log, Nutrition Log, and Measurements posts.
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