Base calories burned ...
per day - 2170
week - 15190
minute - 1.51
FOOD:
(rounded up to the nearest calorie)
Monday: 1450
Tuesday: 1337
Wednesday: 1456
Thursday: 1605
Friday: 1360
Saturday: 1319
Sunday: 970
So far: 9497
EXERCISE:
Monday: 24S.E.T., 60 mins, 685 cals, 40% fat, 167/88, 144/76.
Tuesday: 24Pilates Fusion, 54 mins, 334 cals. 60% fat, 154/81, 108/57.
Tuesday: Core Central (45)/Amp'd Abs (15), 56 mins, 550 cals, 45% fat, 163/86, 132/70.
Wednesday: Misplaced sensor, guesstimating 600 cals - 60 mins of 24Lift and 30 mins of 24 Step Jam.
Wednesday: Found sensor. LVAC Aquafit (pool aerobics/toning, 50/50), 90 mins, 407 cals, 60% fat, 122/65, 97/51.
Thursday: 24Lift, 57 mins, 432 cals, 55% fat, 146/77, 117/62.
Thursday: LVAC Waterobics, 54 mins, 263 cals, 60% fat, 124/66, 100/53.
Thusday: Also swam around 8 laps while an instructor showed me how to swim correctly, but the heart rate/calorie monitor doesn't work with that strenous water activity.
Friday: NOTHING! Took the day off.
Saturday: Body Combat, 60 mins, 770 cals, 35% fat, 171/90, 153/81.
Saturday: Abs, 22 mins, 173 cals, 60% fat, 136/72, 119/63.
Saturday: Zumba, 67 mins, 772 cals, 45% fat, 158/84, 144/76.
Sunday: Abs, 35 mins, 218 cals, 60% fat, 140/74, 110/58.
Sunday: Kickboxing, 54 mins, 561 cals, 50% fat, 155/82, 136/72.
Sunday: Body Pump, 56 mins, 389 cals, 60% fat, 133/70, 112/59.
755 mins
Calories = 6154 - ( 755* 1.51) = 6154 - 1140.05 = 5013
=========================================
(2170 * 7) + 5013 - 9497 = 10706 in 7 days
OVER 10k CALORIES!! Hit the 3 lbs mark (10500).
Caloric deficit goal: 1000 a day, 7000 per week.
Tuesday, October 13, 2009
Sunday, October 11, 2009
Before, during, and after. Last updated 11/17/09.
July 19th, August 2nd, October 11th, November 11th, 2009. Click on the pictures to make them bigger.
January 20th, 2010, 161 lbs:
January 20th, 2010, 161 lbs:
January 20th, 2010, 161 lbs:
January 20th, 2010, 161 lbs:
January 20th, 2010, 161 lbs:
January 20th, 2010, 161 lbs:
October 5th, 2009 - October 11th, 2009
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
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, 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
Subscribe to:
Posts (Atom)