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.
Thursday, September 10, 2009
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.
Thursday, September 3, 2009
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.
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.
Thursday, August 20, 2009
Change of pace.
Didn't do my exercise yesterday. Maybe I just need more variety, because I started to dread the exercising session, and I used to enjoy it for the first week. Since there's a million and one ways to exercise, there's no reason to do something that makes you miserable. I'm going to shelve Slim-in-6 for now and go to a group class at my gym today. SI6 has so far at least advanced me enough that I'm confident I can make it through a group class. The ones I want to try are:
Turbo Kick Box
Zuma
Power Sculpt
Advanced Step
Everlast Shadow Box
Amp'd Abs
Cardio Dance Party
24 S.E.T.
Step Jam 24
24LIFT
Have NO interest in Yoga, Pilates, Pilates Fusion, and 24Cycle (not fit enough to do the cycling class yet, maybe in the future).
Today I have to decide between Turbo Kick Box and Zuma. That's 10 classes so that's a lot of variety, and I guess classes would vary somewhat from class to class for some of them.
Still eating about 1500 calories a day. Maybe I won't post food logs daily. Sometimes it's fun, sometimes it's a chore. I'll post one now and then.
I did read 201 at home and I started at 215, so that's 14lbs in 7 weeks.
Turbo Kick Box
Zuma
Power Sculpt
Advanced Step
Everlast Shadow Box
Amp'd Abs
Cardio Dance Party
24 S.E.T.
Step Jam 24
24LIFT
Have NO interest in Yoga, Pilates, Pilates Fusion, and 24Cycle (not fit enough to do the cycling class yet, maybe in the future).
Today I have to decide between Turbo Kick Box and Zuma. That's 10 classes so that's a lot of variety, and I guess classes would vary somewhat from class to class for some of them.
Still eating about 1500 calories a day. Maybe I won't post food logs daily. Sometimes it's fun, sometimes it's a chore. I'll post one now and then.
I did read 201 at home and I started at 215, so that's 14lbs in 7 weeks.
Sunday, August 16, 2009
Measurements.
This is where all the measurements will go.
Five weeks in between, four weeks of gym and one week of Slim-in-6.
07/09/2009->08/13/2009
Went to my 3rd of 4 training sessions today and instead of exercising I asked her to look over my food logs and measurements. Five weeks apart:
Skinfold measurements
Weight = 215.2lbs->207.4lbs
Fat % = 38.8%->35%
Fat Mass = 83.5->72.59
Lean Body Mass = 131.7->134.81
Bi = 18->13
Tri = 25->17
Subscap = 36->32
Illiac = 34->28
Age/Sex Factor = 8
Circum. Measurements
Neck = 13.5->13.5
Chest = 50->48 :(
Upper Arm = 12.75->11.25
Forearm = 8.5->8.5
Waist = 49.5->48
Hip = 48->44
Thigh = 19->17.5
Calf = 15->13.5
Trainer says I should be happy with those numbers. My stomach is being the slowest to budge, it seems. She says that 3.8% body fat lost in 5 weeks is good.
Five weeks in between, four weeks of gym and one week of Slim-in-6.
07/09/2009->08/13/2009
Went to my 3rd of 4 training sessions today and instead of exercising I asked her to look over my food logs and measurements. Five weeks apart:
Skinfold measurements
Weight = 215.2lbs->207.4lbs
Fat % = 38.8%->35%
Fat Mass = 83.5->72.59
Lean Body Mass = 131.7->134.81
Bi = 18->13
Tri = 25->17
Subscap = 36->32
Illiac = 34->28
Age/Sex Factor = 8
Circum. Measurements
Neck = 13.5->13.5
Chest = 50->48 :(
Upper Arm = 12.75->11.25
Forearm = 8.5->8.5
Waist = 49.5->48
Hip = 48->44
Thigh = 19->17.5
Calf = 15->13.5
Trainer says I should be happy with those numbers. My stomach is being the slowest to budge, it seems. She says that 3.8% body fat lost in 5 weeks is good.
Food log
The one post where all the food logs will go (calories, carbs, fat, protein, etc.).
Tuesday, 8/18/2009
Monday, 8/17/2009
This wasn't a regular day for me. I did some errands and slept the rest of the time. I didn't do my exercise (I will go seven days instead of 6 for weeks three and four of Slim in 6 to make up for it) and I didn't eat much, not on purpose. It just happened.
Pro Carb Fat Cal
1.0 Serving EAS AdvantEdge Carb Control Protein Shake 17.0 g 4.0 g 3.0 g 110.0 Cal
1.0 Serving Fresh & Easy Almonds Packet 6.0 g 6.0 g 14.0 g 170.0 Cal
1.0 Serving Fresh & Easy Fat Free Milk 9.0 g 13.0 g 0.0 g 90.0 Cal
1.0 Serving Fresh & Easy Frozen Mixed Berries 10g sugar 1.0 g 15.0 g 0.0 g 70.0 Cal
2.0 Cups GENERAL MILLS CHEERIOS Cereal 6.0 g 40.0 g 4.0 g 200.0 Cal
8.0 Ounces Tilapia Raw 45.5 g 0.0 g 3.9 g 217.7 Cal
1.0 Serving Uncle Ben's Rice 5.0 g 44.0 g 3.5 g 240.0 Cal
Total 89.5 g 122.0 g 28.4 g 1097.7 Cal
Total for all meals 89.5 g 122.0 g 28.4 g 1097.7 Cal
32% protein
44% carbs
24% fat
90g protein
122g carbs
28g fat
138mg cholesterol
1408g sodium
15g fiber
3g sat fat
Sunday, 08/16/2009
Servings Description Protein Fat Carb
18.0 Ounces Chicken Thigh Meat Only Raw 100.3 g 0.0 g 20.0 g 607.2 Cal
1.0 Serving EAS AdvantEdge Carb Control Protein Shake 17.0 g 4.0 g 3.0 g 110.0 Cal
1.0 Serving Fresh & Easy Almonds Packet 6.0 g 6.0 g 14.0 g 170.0 Cal
3.0 Servings Fresh & Easy Fat Free Milk 27.0 g 39.0 g 0.0 g 270.0 Cal
3.0 Servings Fresh & Easy Frozen Mixed Berries 10g sugar 3.0 g 45.0 g 0.0 g 210.0 Cal
1.5 Cups GENERAL MILLS CHEERIOS Cereal 4.5 g 30.0 g 3.0 g 150.0 Cal
Total 157.8 g 124.0 g 40.0 g 1517.2 Cal
Total for all meals 157.8 g 124.0 g 40.0 g 1517.2 Cal
158g protein
124g carbs
40g fat
459g cholesterol
1394g sodium
19g fiber
Sat Fat 6g
Tuesday, 8/18/2009
Monday, 8/17/2009
This wasn't a regular day for me. I did some errands and slept the rest of the time. I didn't do my exercise (I will go seven days instead of 6 for weeks three and four of Slim in 6 to make up for it) and I didn't eat much, not on purpose. It just happened.
Pro Carb Fat Cal
1.0 Serving EAS AdvantEdge Carb Control Protein Shake 17.0 g 4.0 g 3.0 g 110.0 Cal
1.0 Serving Fresh & Easy Almonds Packet 6.0 g 6.0 g 14.0 g 170.0 Cal
1.0 Serving Fresh & Easy Fat Free Milk 9.0 g 13.0 g 0.0 g 90.0 Cal
1.0 Serving Fresh & Easy Frozen Mixed Berries 10g sugar 1.0 g 15.0 g 0.0 g 70.0 Cal
2.0 Cups GENERAL MILLS CHEERIOS Cereal 6.0 g 40.0 g 4.0 g 200.0 Cal
8.0 Ounces Tilapia Raw 45.5 g 0.0 g 3.9 g 217.7 Cal
1.0 Serving Uncle Ben's Rice 5.0 g 44.0 g 3.5 g 240.0 Cal
Total 89.5 g 122.0 g 28.4 g 1097.7 Cal
Total for all meals 89.5 g 122.0 g 28.4 g 1097.7 Cal
32% protein
44% carbs
24% fat
90g protein
122g carbs
28g fat
138mg cholesterol
1408g sodium
15g fiber
3g sat fat
Sunday, 08/16/2009
Servings Description Protein Fat Carb
18.0 Ounces Chicken Thigh Meat Only Raw 100.3 g 0.0 g 20.0 g 607.2 Cal
1.0 Serving EAS AdvantEdge Carb Control Protein Shake 17.0 g 4.0 g 3.0 g 110.0 Cal
1.0 Serving Fresh & Easy Almonds Packet 6.0 g 6.0 g 14.0 g 170.0 Cal
3.0 Servings Fresh & Easy Fat Free Milk 27.0 g 39.0 g 0.0 g 270.0 Cal
3.0 Servings Fresh & Easy Frozen Mixed Berries 10g sugar 3.0 g 45.0 g 0.0 g 210.0 Cal
1.5 Cups GENERAL MILLS CHEERIOS Cereal 4.5 g 30.0 g 3.0 g 150.0 Cal
Total 157.8 g 124.0 g 40.0 g 1517.2 Cal
Total for all meals 157.8 g 124.0 g 40.0 g 1517.2 Cal
158g protein
124g carbs
40g fat
459g cholesterol
1394g sodium
19g fiber
Sat Fat 6g
Subscribe to:
Posts (Atom)