Week 15 started on the 9th. 23 lbs in 14 weeks or around 1.64 lbs. a week.
Base calories burned ...
per day - 2191
week - 15337
minute - 1.52
Food
Monday - 1595
Tuesday - 1495
Wednesday - 1320
Thursday - 1680
Friday - 1740
Saturday - 1690
Sunday - 1410
Lemonade from concentrate - 500 calories
Total caloric intake - 11430
Exercise
24 - 24 Hour Fitness
LVAC - Las Vegas Athletic Club
Class Name, duration, calories burned, percentage of calories burned from fat, max and average heart rate (raw number and percentage).
Monday
24S.E.T.
59 mins, 641 cals, 45% fat
166/88, 139/74
Tuesday
24 - Turbo Kickbox
53 mins, 636 cals, 40% fat
165/87,147/78
24 - Pilates
58 mins, 358 cals, 60% fat
138/73, 108/57
Wednesday
24 Lift
54 mins, 486 cals, 55% fat
158/84, 127/67
24 Step
27 mins, 310 cals, 45% fat
156/83, 143/76
Thursday
24Lift
56 mins, 443 cals, 55% fat
143/76, 119/63
24 - Zumba
58 mins, 677 cals, 40% fat
161/85, 145/77
Friday
LVAC - Zumba.
59 mins, 546 cals, 55% fat.
148/78, 128/68
Sunday
LVAC - BodySculpt
58 mins, 422 cals, 60% fat
140/74, 115/61
Total minutes - 482
Total calories - 4519
Calories I would have burned during 482 minutes of TV watching - 732.64
Net calories burned during exercise: 3786.36
15337 + 3786.36 - 11430 =
7693.36 net caloric deficit for the week.
Goal = 7000
Sunday, October 11, 2009
Sunday, September 27, 2009
9/21/2009-9/27/2009
=============================================
Week of 09/21/2009 - 09/27/2009
=============================================
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.
=============================================
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.
=============================================
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.
=============================================
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%
=============================================
Tuesday, 09/22/2009
24 Hour Fitness
Turbo Kick Box
54 minutes
621 calories
45% fat
Max 161/85%
Average 145/77%
=============================================
Wednesday, 09/23/2009 (second workout)
24 Hour Fitness
Turbo Kickbox
66 minutes
711 calories
45% fat
Max 156/83%
Average 139/74%
----------------------
Wednesday, 09/23/2009
24 Hour Fitness
24Lift
49 minutes
365 calories
60% fat
Max 134/71%
Average 115/61%
=============================================
=============================================
Week of 09/21/2009 - 09/27/2009
=============================================
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.
=============================================
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.
=============================================
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.
=============================================
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%
=============================================
Tuesday, 09/22/2009
24 Hour Fitness
Turbo Kick Box
54 minutes
621 calories
45% fat
Max 161/85%
Average 145/77%
=============================================
Wednesday, 09/23/2009 (second workout)
24 Hour Fitness
Turbo Kickbox
66 minutes
711 calories
45% fat
Max 156/83%
Average 139/74%
----------------------
Wednesday, 09/23/2009
24 Hour Fitness
24Lift
49 minutes
365 calories
60% fat
Max 134/71%
Average 115/61%
=============================================
=============================================
Saturday, September 26, 2009
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.
=============================================
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 /%
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.
=============================================
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 /%
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.
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