Saturday, January 21, 2012
weight 120.0 (down 2.2, down 1.6 overall)
muscle: 46.3 (down 0.9, down 0.6 overall) - this is the oops!
(those sum to greater than my weight so I assume there is water in the muscle and/or fat, especially since there is also bone to consider - 4.8 pounds of it according to my scale)
came in 42 under (1815 calories)
162g protein (with whey supplement)
breakfast: coffee, splenda, half and half, 4oz FF greek yogurt, 1 1/2 T maple syrup, 1 cup frozen raspberries
lunch:3 oz deli chicken and 2 oz deli ham on a WW bulkie, 20 grape tomatoes
dinner: 8 oz scallops, 1 T olive oil, curry powder, 2 c baby spinach, 2 T craisins, 1 oz goat cheese, 30 baby carrots, 1/2 T honey, cinnamon, 5 1/2 oz white wine
snacks: 1 1/2 scoops vanilla whey, 18g PB 2 with cocoa, 1/4 pummelo, 1 RF colby jack snack stick
workout: snow shoveling (122 calories) and housekeeping (not tracked).
NOT happy to see my weight drop like that, especially given that it looks like it was a lot of muscle. I don't really know what to think of the muscle mass as I'm just starting to track and don't know what is typical variation for me. The big drop on the second morning of AF is NOT new to me. I used to looooooove seeing that every month. In maintenance, not so much. I suspect it is a loss that happens the week before AF that is masked by water retention leading into AF and then becomes apparent when the water is lost. I really think I need extra calories the week before and the week of AF. I know my program isn't set up to give me 2 weeks at 'this' calorie budget and 2 weeks at 'this+more' but I might need to manually go in and set my calorie budgets like that if I want to stay at a steady weight week-to-week. I could go in and up my calorie budget just a bit and just take some week-to-week variation in hopes of seeing month-to-month stability. I have lost 6 pounds in 3 months of maintenance so it's quite obvious that the default calculation of calorie budget is off for me and needs to be adjusted. If I look at my weight graph for the last 3 months it's a fairly consistent loss so I'm hoping I can do some simple math - 6x3500/93 - to see what my increase in calories should be. I'm going to do that bump now when my weight is 'too low' so that I have room to gain if that's really too many calories.
The math.... 225 extra calories a day. I'm going to put it in the program RIGHT NOW.
The program (loseit) explains why one may need to add an adjustment factor in. It uses something called the Milfin equation to calculate resting metabolic rate. It could be that my RMR is higher than the Milfin equation would indicate. (Perhaps because of my higher muscle mass - I do NOT enter BF% into Loseit so it's obviously not being taken into consideration.) The program also assumes a personal activity level (PAL) of sedentary to light (typical office worker). This is NOT me. I am a housewife and am on my feet much more than an office worker so this certainly accounts for some of the difference.
Sleeping - 8 hours (I actually get more like 7)
Personal care - 1 hour
Eating - 1 hour
Sitting - 8 hours (I sit less than this)
Driving - 1 hour (probably about right with all the kid running I do)
Light leisure - 3 hours (chatting, watching TV - I would guess I'm under this)
with NO HOURS for light activities like housekeeping!
Friday, January 20, 2012
weight: 122.2 (up 0.2, up 0.6 overall)
muscle: 47.2 (down 0.1, up 0.3 overall)
I probably ought to start tracking pounds of water and pounds of fat to see where the non-muscle changes in weight are.
came in 96 under (1637 calories)
158 g protein - given how low my budget was with no workout, I am delighted that I was able to do that with real food (no CLIF bars, no WHEY)
breakfast: coffee, splenda, half and half, 2 cup egg whites and 1 cup baby spinach, 2 slices fiber one WW bread, 20 strawberries, an orange
lunch:5 oz deli chicken on a WW bulkie, 20 grape tomatoes, 18 strawberries
dinner: 10 oz roasted chicken breast (no skin), 1 serving stuffing made with celery/onion/bell pepper/olive oil, 1 cup new england blend veggies, 1 very small sweet potato with cinnamon
snacks: 1/2 c nonfat milk made into a sugar-free cappucino, 1 RF colby jack snack stick, 1 PB&choc skinny cow ice cream sandwich
workout: nothing but housekeeping (not tracked). DD is sick with the stomach bug and home. Not sure when I'll get back to the gym! It may not be until Tuesday. I'm keeping active at home (shoveled snow this AM!) but it's not the same sort of burn I'm used to. Not great on the calorie front or for my need to workout. (I do have weights here and will probably do some lifting today but not my intended workout.)
AF arrived giving me a 29 day cycle. VERY happy to see that. The trainer I talked to on Monday was right. LOL! Not sure if he's right that I was so late last month because I wasn't eating enough but it's interesting to note that I was keeping my calories low in December to go into Christmas at a low weight and that I have not been restricting calories at all in the last 4 weeks.
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