ALYFITN   26,245
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On Target

Wednesday, October 13, 2010

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I was on target for a 2# weight loss yesterday burning around 985 calories and taking in 1437! It was not “EXCESSIVE”. I see that somedays, when the stars are aligned, I can put in that much exercise, eat right and enjoy it. It does not “deserve” a reward. It does not need to be questioned as too much (it is not). It is simply—a really good workout day!

My reference charts I calculated for myself under my October blog “Math” help me see what I am doing. I AM doing it correctly and to plan. I can even fit a 150 calorie McDonald’s ice cream cone in there and it fits my nutrition parameters for the day. I like it. Yesterday, those extra carbs helped me keep going since I did so much pressure-spraying of the barn following my big workout morning. I did notice, though, when I got home to prepare supper, it was all I could do to grill the steaks and prepare the scallops. I had no energy left to make salad so I did not have my leafy greens.

Strategy: PREPARE leafy green vegetables in the early afternoon so I don’t need to do it at supper time.

  Member Comments About This Blog Post:

_RAMONA 10/13/2010 1:53PM

    Way to go, ROCK STAR!

I really like the 'math' posts... it really is about the numbers... and I wish more people would take the time to post them. If more people could see it that way, they'd be a lot more successful. The problem here at SparkPeople is that the average person wanting to lose weight doesn't really understand the connection between BMR, exercise and calories in/out. You should see the resistance that happens when you try to tell someone who is complaining about a 'plateau' that they need to eat more, LOL!

You just keep rockin' this thing!

{{{{{{{{{ HUGS }}}}}}}}}

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KARDUH114 10/13/2010 10:35AM

    sounds like you have a plan...keep it up...I get my dinners ready the night before too...make's it sooooo much easier...

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YAMINOKODOMO 10/13/2010 9:58AM

    Thats awesome! 985 calories burned! That definitely is a great workout!

Yea preparing part of your dinner early does help out a lot, I dont do it often but when I do prepare early it definitely helps me save time.

Glad you had a good workout!

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MATH and a PLAN!!

Monday, October 11, 2010

These are my choices I calculated based on my desired goal of 0.5 to 2 pounds of weight loss per week. The mathematics helps me to see what I must accomplish. The charts I made indicate options of losing my weight based on the percentage of burning calories by exercise (the first number) versus decreasing the calories by food reduction (the second number)—those are the only two choices, folks, short of cutting off a leg.

I’m comfortable at 1350 calories of eating and burning 500 calories 5 days a week. That’s based on the amount of time I can devote to exercise and what I can live with day in and day out for calorie reduction. The charts help me. I can see I get a “bonus” when I can burn a bit more calories. It gives me incentive to do more exercise if I see I am going over on calories one day.

My real life has sedentary days and active days. The charts will help me keep my balance. They will give me motivation to burn a few more calories, figuring I will have some days that are heading for a half pound loss instead of a 2 pound loss. Hey. A loss is a loss.

This is going to help.

I used formulas from David Greenwalt’s Leanness lifestyle to do the figuring. First, I got an acumeasure caliper to figure my body fat. Because I’m obese, the accuracy is poor. I used a single measure method using the iliac skinfold and the three site method using the triceps, iliac and thigh skinfolds. To the best of my ablity, my bodyfat is somewhere between 28% and 37.5%. I know my BMI is at the 77th percentile for my age and weight (my bmi is 33.6). I have a chart that shows the lowest 75th percentile for American female bodyfat is 34.3%. I extrapolated my body fat to be 34.4%. I used this number in the following calculations.

INTERJECTION: I started at my highest in 2009 at a bmi of 38 --- 89th percentile. 77th percentile is an improvement.

RESTING METABLOIC RATE USING BODY SURFACE AREA – based on Dubois and Dubois formula and using a nomogram and age factor chart

Age Factor x number from nomogram x 24 = Resting Metabolic Rate
35 x 2.02 x 24 = 1696

This formula is useful in that it shows me that when I drop down to 150 pounds, my Resting Metabolic Rate decreases:
35 x 1.78 x 24 = 1495.
I’ll be eating 200 calories less just from the decreased resting metabolic rate!! When I think my metabolism is screwy, I’ll remember this.

370 + (21.6 x fat free mass in kg) = resting metabolic rate
205 pounds x .344 = 70.5 pounds of fat
205-70.5 = 134.5 fat free mass in pounds
134.5/2.2 = 61.1 fat free mass in kg

370 + (21.6 x 61.1) = 1690



I tried to make the chart bigger but I’m not that tech savvy. I have between 49 and 73 minutes a day, 5 days a week, that I will commit to exercise. My goal is 1-1.5 pounds of loss per week. I’ll keep the calories in the 1465 to 1540 range and can exercise in the 49 to 73 minute range as a lifestyle. Somedays I do more, somedays I do less. The trap I get myself into is that when I exercise a lot, I lapse with the food calorie deficit. Now, I see what I need to do. PS-I got it to work and am happy with my final charts above.

This math exercise certainly explained to me why I was losing only a half pound per week. Since this is a lifestyle, I’m going slow and adapting. That is good. There is a lot to learn and many habits that need repeating over and over.

My food tracker shows I’m low on calcium. I will start a supplement today.


October 11, 2010—I have about ten weeks til end of the year. If I lose 1.5 pounds per week—1314 calorie and 500 calorie workouts 5 days, I will be at 205-15=190 by January 1 .... for my ski trip!! If I give myself one week off at maintaining during the trip, the next trip is March 26 and I will be 11 x 1.5 pounds = 16.5 pounds lighter OR 190-16= 173. THEN TEN WEEKS LATER ON JUNE 11 FOR MY WONDERFUL SON’S GRADUATION I WILL BE ANOTHER 15 POUNDS LIGHTER AT 158 TO 160. WOO-HOO!! I’ll recalculate the food calories at that time to adjust downward for the changed resting metabolic rate.

If I keep eating 1340 calories and exercising 490 calories 5 days a week (it should be a well-established habit), when I get to 150 in June of 2011, my weight loss will decrease from the 1.5 pounds per week to 1 pound per week. My deficit will be coming from 70% exercise and 30% food calorie reduction. For now, my favorite option is 1315 of calories eaten and 525 burned which is about 50/50 split in deficit from exercise vs food. Looking at my calorie range in my food tracker, I often eat 1600 calories. That’s why my loss is only half pound a week. That’s okay. Since I’m eating more protein, I am comfortable at 1300 with no feeling of deprivation—and even an occasional treat. I was satisfied with my tracker on 10/7 and 10/8. I was able to eat at least 100 grams of protein. As I continue to work on my diet ratios, the total calorie number is coming in better than ever—so it is very reasonable for me to accomplish the plan of 1.5 pounds of loss per week.

I spent a long day calculating. Gotta get to the y!

  Member Comments About This Blog Post:

_RAMONA 10/12/2010 12:36PM

    GREAT plan! I love how you are approaching this whole journey.. enthusiasm and A LOT of good sense and balance. You're realistic and yet you challenge yourself.

YOU are my inspiration!

{{{{{{{{{ HUGS }}}}}}}}

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Black Rice and Steel Wool

Friday, October 08, 2010

Every time I’ve made black rice so far, I’ve burnt the bottom and had to steel wool my pan. I wasted a lot of black rice. I rinse the rice then I soak it overnight. The first time I made it, I threw away the deep purple water from soaking. I thought better of that the next time and kept the same water and cooked. I get more nutrition that way.

Does anyone have experience with black rice cooking? I’ll post a question on a thread and see what others do.

I had a good nutrition day yesterday. I am using more carbs at the beginning of the day than the end. Today, I’ll serve the un-burned black rice with turkey at lunch time. At supper, I’ll switch to fibrous carbs like I did yesterday. I may add a high protein snack in the evening —cottage cheese.

I’m doing more scraping and painting today. On days I do physical work, it is harder to do a good workout at the Y mostly because of the time factor. Tonight is an away football game—about an hour away. I will not go. (I try to go to every game I can for my kid). That will free up time for a great Friday night workout.
David Greenwalt, in the Leanness Lifestyle book, mentioned what a great workout you get a day after a binge. That is true. I’ve noticed these great workout days—very intense. It’s not from the guilt. It’s from the energy and joy I get from moving my body. It certainly is a nice positive spin. Binges or cravings are red flags. I examine my protein-carb-fat ratios and see how I feel as I eat the fuel while I’m living my lifestyle.



Wednesday, October 06, 2010

This comment I made at the end of my nutrition tracker today:

Wait a minute! I thought I "blew it". I was ready to blow off the rest of my day when I looked at the damage report here on my tracker. My carbs are over 200. I knew by mid afternoon I would not make my 135 protein, less than 165 carb and around 30-60 fat gram "perfection". But this is NOT about perfection. It is what I can do consistently day in and day out. DS brought home ice cream It's been in the freezer for 24 hours. Ice cream is a temptation. I succombed to 1.5 cups. There was a time that I would have eaten more. I'm good with protein for today. I noticed that I did not "crave" the ice cream like in the past. In fact, I think the 3 ODWALLA protein drinks that I bought on sale and tried to drink over the last 24 hours weakened by resolve. Just a thought. Also, I think I was EXXPECTING more craving. I asked DS to serve me half cup only of ice cream--which he did. I went back for 1 more cup.

It happened, it's over--now back to the y!

  Member Comments About This Blog Post:

TRAINER_T 10/7/2010 2:43PM

    Yup we all have those moments, just try to get as close to all natural as possible.
Ingredients - cream, milk, vanilla

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JLITT62 10/7/2010 7:56AM

    Great comment!

We will always succumb at some point, it's all about how you think about it. And you've got the right attitude (as long as you stay out of the ice cream today!).

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BILLALEX70 10/6/2010 8:56PM

    Ice cream is my FAVORITE treat!

I've been buying the 6oz. ice cream cups to have on occasion. There are a few brands and flavors. Look around to see who has your favorite.

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Shoulder Injury Prevention

Friday, October 01, 2010

emoticonShoulders—I did the bench press to failure Monday plus the bench incline with DBs. I also did pull-downs. On Tuesday, I did internal and external rotation, triceps pull downs and biceps curls; on Wed, deadlift and biceps 21s; on Thursday, assisted pull ups and chin ups; on Friday, I got smart. I became concerned about daily workouts with shoulders. Joints need time to rest. Time to evaluate my strategy.
emoticonI will separate doing upper extremity exercises by 48 hours. When I work in extra sets during the breaks between sets of major muscle groups, I must not do upper extremity work on the days I’m “off” for shoulder work. Instead, I shall do calves or wrist curls or anything that does not involve the shoulder.

emoticonGood news: This past month, I lost a total of 6.5 inches!! Yes!!!

  Member Comments About This Blog Post:

ALYFITN 10/2/2010 1:06PM

    Thanks. I split my exercises but don't get through all I want to do in one session. So I had been sneaking them in the next day. It occurred to me that it was causing me to never completely rest my shoulders. The rest stage is important. I was shortchanging myself. I'm still exercising as much but doing it differently.

Comment edited on: 10/2/2010 1:08:28 PM

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JLITT62 10/2/2010 12:21PM

    Wow! 6.5 inches -- that's awesome!

Yup, those muscles definitely need a rest.

I once had shoulder problems from yoga of all things -- too many planks & side planks!

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TRY2KEEPGOING 10/1/2010 10:42PM

    Good plan. I had shoulder surgery last January. Do whatever you can to avoid an injury. Congrats on losing so many inches!!!

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