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Week 6 workout plan: 2935 kcal burned, 8 hrs 15 min exercised this week!

Thursday, April 01, 2010

Total calories burned this week:
Plan / [Actual]: 5040 / [2935]

Total minutes exercised this week:
Plan / [Actual]: 10 hrs 30 min / [8 hrs 15 min]

Total crunches done this week:
Plan / [Actual]: 700 / [200]

****************************

I'll start jogging again this week but i'll take it easy because I just recovered from a shin splint (which was caused by jogging too much without being in shape for it).
I will jog 5 minutes than walk fastly for 5 minutes, and do this 3 times, for a total of 30 minutes (15 min jog, 15 min run). Also, I will be biking 60 minutes each day. This should burn 720 kcal.

****************************

Monday (720 kcal) did only 520 kcal with 5 min jog + 65 min bike
315 min jog
315 min walk
60 min bike
100 crunches - NOT done

Tuesday (720 kcal) - done only 680 kcal with 60 min bike, 20 min walk, 15 min jog
315 min jog
315 min walk
60 min bike
100 crunches - NOT done

Wednesday (720 kcal) - burned only 560 kcal with 60 min biking, 5 min jogging, 20 min walking
315 min jog
315 min walk
60 min bike
100 crunches - NOT done

Thursday (720 kcal) - burned only 475 kcal with 150 min walking
315 min jog
315 min walk
60 min bike
100 crunches - NOT done

Friday (720 kcal) - NOT done
315 min jog
315 min walk
60 min bike
100 crunches - DONE

Saturday (720 kcal) - NOT done
315 min jog
315 min walk
60 min bike
100 crunches - NOT done

Sunday (720 kcal) - burned 700 kcal with 95 minute biking
315 min jog
315 min walk
60 min bike
100 crunches - DONE

  


March calorie deficit = -6765 kcal

Wednesday, March 31, 2010

Total calorie deficit for March: -6765 kcal
**********************
I'm starting to track here in this blog what my daily calorie deficit is. I saw this at a sparkmember, Smurfette0725, I am a big fan of hers, she is awesome and seemingly has an energy and willpower of 5 people! :)
It is a great way to monitor my success, so here it is:

Day
BMR + Calories Burned = 1,750 + =
Calories Consumed =
Calorie Deficit =

****************************************

I didn't yet track on march 1st, 2nd, 3rd, I started on the 4th.

Day 4, Thursday
BMR + Calories Burned = 1,750 + 350 = 2100
Calories Consumed = 2380
Calorie Deficit = +280 kcal

Day 5, Friday
BMR + Calories Burned = 1,750 + 500 = 2250
Calories Consumed = 1330
Calorie Deficit = -920

Day 6, Saturday
BMR + Calories Burned = 1,750 + 510 = 2260
Calories Consumed = 1670
Calorie Deficit = -590

Day 7, Sunday
BMR + Calories Burned = 1,750 + 400 = 2150
Calories Consumed = 1740
Calorie Deficit = -410

Day 8, Monday
BMR + Calories Burned = 1,750 + 150 = 1900
Calories Consumed = 2660
Calorie Deficit = +760

Day 9, Tuesday
BMR + Calories Burned = 1,750 + 500 = 2250
Calories Consumed = 1450
Calorie Deficit = -800

Day 10, Wednesday
BMR + Calories Burned = 1,750 + 825 = 2575
Calories Consumed = 1390
Calorie Deficit = -1185

Day 11, Thursday
BMR + Calories Burned = 1,750 + 150 = 1900
Calories Consumed = 3470
Calorie Deficit = +1570

Day 12, Friday
BMR + Calories Burned = 1,750 + 600 = 2350
Calories Consumed = 2325
Calorie Deficit = -25

Day 13, Saturday
BMR + Calories Burned = 1,750 + 370 = 2120
Calories Consumed = 1550
Calorie Deficit = -570

Day 14, Sunday
BMR + Calories Burned = 1,750 + 395 = 2145
Calories Consumed = 1540
Calorie Deficit = -605

Day 15, Monday
BMR + Calories Burned = 1,750 + 515 = 2265
Calories Consumed = 1430
Calorie Deficit = - 835

Day 16, Tuesday
BMR + Calories Burned = 1,750 + 475 = 2225
Calories Consumed = 2025
Calorie Deficit = -200

Day 17, Wednesday
BMR + Calories Burned = 1,750 + 385 = 2135
Calories Consumed = 1550
Calorie Deficit = -585

Day 18, Thursday
BMR + Calories Burned = 1,750 + 355= 2105
Calories Consumed = 3030
Calorie Deficit = +880

Day 19, Friday
BMR + Calories Burned = 1,750 +340 = 2090
Calories Consumed = 2285
Calorie Deficit = + 195

Day 20, Saturday
BMR + Calories Burned = 1,750 + 735 = 2485
Calories Consumed =1480
Calorie Deficit = -1005

Day 21, Sunday
BMR + Calories Burned = 1,750 + 760 = 2510
Calories Consumed = 2150
Calorie Deficit = - 360

Day 22, Monday
BMR + Calories Burned = 1,750 + 220 = 2100
Calories Consumed = 2200
Calorie Deficit = + 100

Day 23, Tuesday
BMR + Calories Burned = 1,750 + 0 = 1750
Calories Consumed = 2745
Calorie Deficit = + 995

Day 24, Wednesday
BMR + Calories Burned = 1,750 + 0 =1750
Calories Consumed = 1470
Calorie Deficit = - 280

Day 25, Thursday
BMR + Calories Burned = 1,750 +0 = 1750
Calories Consumed = 1530
Calorie Deficit = -220

Day 26, Friday
BMR + Calories Burned = 1,750 + 520 = 2270
Calories Consumed = 1755
Calorie Deficit = -515

Day 27, Saturday
BMR + Calories Burned = 1,750 + 660 = 2410
Calories Consumed = 1910
Calorie Deficit = -500

Day 28, Sunday
BMR + Calories Burned = 1,750 + 760 = 2510
Calories Consumed = 1760
Calorie Deficit = -750

Day 29, Monday
BMR + Calories Burned = 1,750 + 520 = 2270
Calories Consumed = 2410
Calorie Deficit = + 140

Day 30, Tuesday
BMR + Calories Burned = 1,750 + 680 = 2430
Calories Consumed = 1780
Calorie Deficit = -650

Day 31, wednesday
BMR + Calories Burned = 1,750 + 560 = 2310
Calories Consumed = 1630
Calorie Deficit = -680


EVALUATION OF MARCH CALORIE DEFICIT

So it's the last day of March, and i did my calculations, here it is:

In the past 28 days, between march the 4th and 31st (I didn't yet track on the first 3 days of the month) I had a total calorie deficit of 6765 kcal, which is a daily average of 241 kcal.

I had 16 "VERY GOOD" days (when I had deficits between 360 and 1185 kcal, with an average daily deficit of 730 kcal on these days).

I had 4 "VERY BAD" days (when I had surpluses between 760 and 1570, with av average daily surplus of 1050 kcal on these days).

I had 8 "AVERAGE" days (when I was between a deficit of 280 and a surplus of 280, with an average of a daily deficit of 10 kcal, so these days pretty much knocked each other out).

What I'm trying to say here is that i'm happy that I did very good on 16 days out of 28, that's more than half!
BUT on those 4 days, with an average daily surplus of 1050 kcal, i did a lot of harm. I'd be 1 pound lighter right now if it wasn't for those 4 days! The conclusion is that I have to stop having crazy days, days when I overeat a lot. I'm not gonna be mad because I had an average day, actually I feel that I need average days when I let myself eat a little more because if I wouldn't have these days my cravings would make me have much more crazy days than 4.

My goal is to have a daily average deficit of 770 kcal in April. If I succeed in this I will lose 3 kgs (6.6 lbs), which is great!!

I want and I WILL eat low calorie but filling foods, i will exercise a little more and I won't skip exercises even if I travel home.

  
  Member Comments About This Blog Post:

MEGANC1988 3/31/2010 1:04PM

    Awesome!

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Things I'm thankful for - March

Wednesday, March 31, 2010

Day 30
[A WONDERFUL person - her sparkname is MATCHA - commented on a blog of mine today, i checked out her page and found a series of blogs. She writes a short blog every day about what she is thankful for on that day. I decided to do the same. This is day 1.]

I'm thankful for the fact that a horrible period of my life ended 2 months ago and a wonderful, calm and safe period started with a wonderful man by my side.

Day 31
I'm thankful for the fact that I've only got 15 (or maximum 18) kgs to lose (that's 33-40 lbs). I see people who want to lose 50-100-more than 100 lbs and I'm glad that I've only got 33-40 to lose, because it doesn't hold me back from exercising long and hard, I don't get tired too fast and I'm NOT as big as I often think I am,

  


Every woman

Tuesday, March 30, 2010

EVERY WOMAN
~ Maya Angelou

A WOMAN SHOULD HAVE ....
enough money within her control to move out
and rent a place of her own,
even if she never wants to or needs to...

A WOMAN SHOULD HAVE ....
something perfect to wear if the employer,
or date of her dreams wants to see her in an hour...

A WOMAN SHOULD HAVE ..
a youth she's content to leave behind....

A WOMAN SHOULD HAVE ...
a past juicy enough that she's looking forward to
retelling it in her old age....

A WOMAN SHOULD HAVE .....
a set of screwdrivers, a cordless drill, and a black lace bra...

A WOMAN SHOULD HAVE ...
one friend who always makes her laugh... and one who lets her cry...

A WOMAN SHOULD HAVE ....
a good piece of furniture not previously owned by anyone else in her family...

A WOMAN SHOULD HAVE ...
eight matching plates, wine glasses with stems,
and a recipe for a meal,
that will make her guests feel honored...

A WOMAN SHOULD HAVE ...
a feeling of control over her destiny...

EVERY WOMAN SHOULD KNOW..
how to fall in love without losing herself..

EVERY WOMAN SHOULD KNOW...
how to quit a job,
break up with a lover,
and confront a friend without;
ruining the friendship...

EVERY WOMAN SHOULD KNOW...
when to try harder...
and when to walk away...

EVERY WOMAN SHOULD KNOW...
that she can't change the length of her calves,
the width of her hips,
or the nature of her parents...

EVERY WOMAN SHOULD KNOW...
that her childhood may not have been perfect...
but it's over...

EVERY WOMAN SHOULD KNOW...
what she would and wouldn't do for love or more...

EVERY WOMAN SHOULD KNOW...
how to live alone...
even if she doesn't like it...

EVERY WOMAN SHOULD KNOW.. .
whom she can trust,
whom she can't,
and why she shouldn't take it personally...

EVERY WOMAN SHOULD KNOW...
where to go...
be it to her best friend's kitchen table...
or a charming inn in the woods...
when her soul needs soothing...

EVERY WOMAN SHOULD KNOW...
what she can and can't accomplish in a day...
a month... and a year...

  


My rewards for going from 73 to 58 kgs! :)

Tuesday, March 30, 2010

About a year and a half ago, in September 2008 when I got serious about weight loss for a few months (only for a few months because I started working crazy hours, like 17 hrs/day and so...) I made a list for myself about what rewards I'll give myself for losing each kg.

I weighed 75 kgs (165 lbs) back then and I planned to go down to 58 (128 lbs). I went down to about 67 (148 lbs), then started working and stopped exercising and eating right, and I gained it all back and more, getting to my highest ever, 77 kgs (170 lbs) by august 2009.

In August and September 2009 I got serious again for about 2 months, i lost 4 kgs (9 lbs), went down to 73 (161 lbs). I gained back only 1,5 kgs (3.3 lbs) until February this year, which means 5 weeks ago when I started it again I weighed 74.5 kgs (164 lbs). I went down to 73 (161 lbs) since then, losing 1,5 kgs (3.3 lbs), exactly as much as I gained in the past few months. It's not much but i'm glad for every gramm of it and although I planned to lose much more I'm still trying to be positive.

And this is why I redid that list with my rewards and am sharing it with all of you guys now:

I weigh 73 kgs right now. When I'll weigh:


72: i'll buy an MP3-player! - REACHED, DONE! :)

71: i'll go to the zoo with my honey! - REACHED, DONE! :)

70: i'll buy two books I'd love to have and an anti cellulite cream!

69: i'll go on a one day trip with my honey somewhere!

68: i'll buy new sport equipment (one thing i'll need then, like t-shirt, sport bra, sneakers, sport pants, etc.)!

67: i'll have a special dinner with my honey + buy a book!

66: i'll go on a trip somewhere with my honey!

65: i'll have a special dinner with my honey + buy 2 books!

64: i'll buy new shoes!

63: i'll buy a new bag!

62: i'll have a haircut!

61:i'll buy a new sexy bra and panty set + new bijoux jewelry!

60: i'll buy a new dress!

59: i'll buy a new skirt + blouse!

58: i'll buy a pair of new pants and a coat!


Tell me your opinion people and what you would include on this list! :)

  
  Member Comments About This Blog Post:

CAZZY518 3/30/2010 10:40AM

    Great rewards!

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MATCHA 3/30/2010 9:15AM

    emoticon

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