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.
RESTING METABOLIC RATE WHEN YOU KNOW YOUR BODYFAT (34.4%)
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
BOTH METHODS AGREE THAT FOR RESTING METABOLIC RATE I NEED 1690 CALORIES FOR MY RESTING METABOLIC RATE
WEIGHT LOSS EACH WEEK:
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.
I CAN DO THIS!!!
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!
Friday, October 01, 2010
Shoulders—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.
I 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.
Good news: This past month, I lost a total of 6.5 inches!! Yes!!!
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