Thursday, May 24, 2012
As of 24 April 2012:
Wt in Pounds: 235.6
Wt in Kilograms: 108
Ht in Inches: 64.5
Ht in Centimeters: 163.8
IBW range: 112.5-137.5
%IBW: 188% (Obese)
AIBW: 152.65#, 69.39 kg
BMI: 39.8 (Class 2 Obese)
WHR (waist to hip ratio): 94.2 (48.5/51.5)
Triceps Skinfold converted to Fat%: 28.8% (WNL, but actually reflects uneven body fat distribution)
Body Fat% Impedance machine: 45.4% (Obese)
Waist Circumference: 48.5"
BEE Harris Benedict: 1401.54 kcal/day
BEE Mifflin St Jeor: 1321.65 kcal/day
TEE: BEE HBE X activity factor (1.3): 1821.3 kcal/day
TEE: BEE Mifflin X activity factor (1.3): 1718.6 kcal/day
Justification of Activity factor used: _Standing at job 30-40 hrs/week plus some walking as exercise
Quick Determinant energy needs: 2081.7 kcal/day
Kg X activity factor (30)
Protein needs: kg X Protein factor (1): 69.39 g/day
69.39 x 1 (mild exercise plus standing at work 30 – 40 hrs/week)
Fluid needs: kg X fluid factor (40): 2775.6 ml/day = 11.57 C/day
(mild activity and warm weather)
Current Nutritional Plan:
Goal energy needs: 1800-1900 kcal/day
Current goal nutrient breakdown: 50% CHO, 20% protein, 30% fat.
Current protein needs: 69.39 g/day (3 oz)
Current fluid needs: 11 C water/day
Current average nutrient intake: 2400 kcal/day
Saturday, December 04, 2010
One of the WW boards I'm still active on has a pre-Daytona challenge. I thought I'd post my goals and objectives here to keep then easy to find!
Goals: By February 20th, I will have lost at least 10 lbs, be regularly earning at least 21 APs/week and be eating mostly home-cooked food while at home
1. Start tracking daily, including as best I can on Sundays
2. Learn and become comfortable with PointsPlus
3. Meet healthy guidelines each day
4. Increase veg/fruit servings to at least 7/day
5. Begin earning APS regularly, starting with 5 APs/week and increasing by at least 2 APs each week
6. Reduce sodium intake and/or start sweating more
7. Begin str tr for 20 min at least once/week; increase time and frequency each week
8. Begin doing yoga for at least 15 min, at least once/week; increase time by 5 min each week; add add'l day each month
9. Journal first thing in the am for at least 5 - 15 minutes 5 days/week
10. Plan each day's menu in advance
11. Look up WW/WW-friendly recipes to cook and plan to make at least once/week
12. Inventory freezer
13. Limit eating from boxes/cans to no more than once/day, preferably not at all.
14. Adjust schedule to fit in WOs; if get kitchen job, plan around hours to keep to WO schedule
A friend here on Spark gave me a great suggestion about strength training -- to find a program specifically made for chefs. I realized that I can actually create one myself -- I know what I do in a kitchen, I just need to substitute weights for the pans I'm usually holding. Thank you! That might make strength training be more fun and relevant, and easier to get back into.
Friday, December 03, 2010
Yesterday I came to Spark for the first time since April. I'd be lying if I said I hadn't had the time since then -- I've had down time, and time I've spent on the computer. I just haven't been actively pursuing my fitness goals.
At the end of April I started working as a cook for a golf club. This turned into a 40-hour a week job, on top of school. That was an adjustment! Even though I theoretically had more time when school ended for the term, I was more than willing to use those days as days off. In fact, I'd say that I needed the days off. Then, in September, school started again and so did the time crunch.
My job is now over for the season, so I only have school and legal work. I *do* have legal work, but it's not as physically demanding/exhausting as working in a kitchen is. For the first time in ages, I feel like I'm capable of paying attention to my health and fitness. At the same time, though, I'm incredibly scared/resistant.
Working in a kitchen was incredibly physically demanding. I built muscles from actual use, not strength training. I started looking much trimmer, even though I didn't lose pounds, because I built muscle as I lost fat. I needed to eat much more salt than I used to, just to keep from being dehydrated. And now ... that's over for the moment.
So, now, I need to start intentionally exercising again. I'm no longer on my feet, moving and lifting for 40 hours a week. I need to work my body to keep those fitness gains from being lost again. That's sort of scary right now. I feel like I don't know where to start, though I know that's not actually true. I feel lost and confused, though I have plenty to keep me busy.
I'm also up 10 lbs from where I was in April.
I know why -- I'm eating salt and not sweating it out, so I'm retaining water like a sponge. I also still have the muscle I built, but am regaining the fat on top of it. I'm worried that I'm on the path to where I was 5 years ago, and am letting that paralyze me. I'm compulsively eating again, after months of being abstinent. And so I'm back here, to, to try to get myself moving in a positive direction again.
Saturday, April 03, 2010
I haven't been on Spark much lately, but then again I haven't had much of an online presence anywhere. Big changes have been happening and I've been doing my best to just hang on!
The biggest change: I'm enrolled in culinary school!
What started as wanting to meet with an admissions counselor to find out more about the Continuing Education program at Johnson & Wales University quickly turned into doing everything necessary to enroll and begin taking classes during the March term. I had a whirlwind few weeks and am only now beginning to feel like things are slowing down.
In the CE program, I only have classes on Sundays this term -- but I'm in class from 7am to 6:30pm. There's also reading and homework to do in between classes, plus studying for quizzes and exams. This week I'm preparing for the final exam in this first segment of classes, then I'll move on to the next class. On the one hand, it doesn't feel like I'm really in school. On the other, it's still taking a huge toll on my week. I generally spend Monday recovering from Sunday's class, then spend the rest of the week trying to catch up with everything I haven't done over the past 6 weeks. I know I need to just breathe and try to start fresh where I am right now, but even that feels overwhelming at times.
I've also taken up baking sourdough bread. I know that that's a risky thing, but it feels *wonderful*. There's something about working with bread dough that's wonderfully therapeutic for me, and sourdough is just magical. I'm still working on portion control, but that's less of a problem if I slice and freeze half a loaf right at the start. There are so many things that I'm still learning!
I've been feeling better, healthwise -- I think Vitamin D was the culprit. It turns out that I wasn't taking supplements with fat, so all the fat-soluble vitamin was being flushed right out of my system. My body should be even happier now that the sun has returned in force!
Speaking of which, I'm looking forward to grilling again. It's so much easier for me to focus on healthy eating when I can just open the back door and fire-up the grill. Over the winter I still want to eat heavy, hearty meals. Yes, I do know how to make those in a healthy manner, but they don't even feel healthy -- even when they are.
So there it is. I've had to stop going to WW meetings because of cost, so I'm on precarious ground. Being back in school is triggering compulsive eating behaviours that I hadn't even realized I had, so I know it would be easy for me to backslide big time. I won't, though -- I *will* focus on fitness again and get down to 199 lbs by the middle of June. I need to be carrying less weight on my feet while I'm in class, and I need to be getting outdoors while the weather is perfect for it. And so it will be!
Tuesday, January 26, 2010
I'm knocking on wood as I say this, but I've exercised at least an hour over each of the past 3 days and haven't been hit with fatigue yet. I haven't been bouncing up and down like I usually would be with this much exercise, but I'm not lying flat in bed, either. I'm willing to settle for where things are, for now at least.
I'm playing with the composition of my meals. Specifically I'm making my breakfasts higher in protein and lower in carbs, and trying to keep lunch fairly low carb as well. I wouldn't say that it's affecting my energy much, then again I'm not passed out in the afternoons so maybe it is. Hopefully I'll get my thyroid results soon and we can try raising my dosage a little. If that doesn't work then I'll move on to other theories, but I'd like to at least see if my instinct is correct before doing that.
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