ZIRCADIA   49,130
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I feel so FULL!

Thursday, May 29, 2008

I've been feeling so HUNGRY the past couple of weeks and now I feel so FULL. It's very very weird, but hey, I really do think this will help me transition into maintenance. My sweet DH came home last night to me doing the last circuit in the Jillian Michaels 30 Day Shred DVD. Hahaha! :) I was so sweaty and tired and whiny feeling, but to be honest, having an audience made me put forth some serious effort! :D

So yesterday I ran and shredded, today I swam and biked. Completed more full pool lengths again today and worked on my breathing some more. :) Spent more time on the bike and the same longer time in the pool as on Tuesday (just a couple more minutes). Trying to gradually increase the amount of time I'm working on swimming. VERY VERY SLOWLY. Mostly I want to increase my productivity and if I increase time too much I think I'll just get irritated. But anyway.

I went a little cuckoo yesterday when I went home -- OH I CAN EAT MORE?!?! WOOHOO!! I stayed within my new ranges though. :)

Let's see how my deficit was...

5/28: (1950+542) - 1787 = 705

WOW! KICK BUTT!

Today so far...

5/29: (1950+605) - 1017 = 1538

:) Well, we'll see how this week does for me but I'm feeling a lot more energy, less stressed for SURE about calories, and just better overall. I'm not sure what we'll be eating tonight. We're going to see Indiana Jones after I get off of work, and all the meals I have left to make this week are more work/time intensive in a way. Maybe the pasta salad. That's probably the fastest.

ANYWAY! That's about it for now. Hope everyone is having a great week!

5/26-5/28 = 2281, Average/Day = 760.33

  
  Member Comments About This Blog Post:

LIVEYOURDREAMS 5/30/2008 1:44AM

    Congrats on great workouts and staying in the range with eating! Did you like the new Indi Jones? I saw that last Thursday with my honey. I thought it was ok, but he was really disappointed and thought it didn't stack up to the previous movies. Have a great weekend!

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MARLIE13 5/29/2008 8:02PM

    Oooh I'm hoping to see that movie this weekend! You're rocking your calories girl!

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PLATAS0827 5/29/2008 6:38PM

    You are doing so great!! Plus, remember that if you are feeling ful.. ONLY EAT THE AMOUNT YOU NEED TO EAT TO GET IN YOUR CALORIE RANGE.
lol.. Thats always been my problem


Keep up the maintaining good time..lol..

Comment edited on: 5/29/2008 8:53:05 PM

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More on Deficit Tracking, etc.

Wednesday, May 28, 2008

I started writing an AMAZING blog entry last night and accidentally closed the window. WAH!!!!!

So I gave up yesterday and you get me this morning -- which is good because I have more time to write this now anyway. Aren't you excited for a nice long blog again?!?!? ;) haha.

So.... I've been thinking about this whole deficit tracking thing and it's been bugging me. I realized that I'm not taking into account an activity factor -- I thought that was fine because I'm tracking calories burned through excercise separately. But while my job is not very physical, I'm also not in a coma. I walk around from time to time, do errands, clean house, all those ordinary type movements from day to day. Cook, etc. Any calculations out there for determining calorie intake based on calories burned daily take into account an activity factor as well, and there is a factor for a "sedentary" lifestyle -- which is one of little or no excercise. I figure this is a good activity base to add calories burned through excercise because this is supposed to be a more accurate estimate of daily calorie burn for someone NOT excercising. This increases the daily estimate calorie burn by about 20%.

SO! In my case, my BMR was 1634 so if I multiply that times 1.2 (or 120%) that gives me 1960.8. That is a pretty significant difference!!!! I'm going to round down even to 1950, because by another BMR calculation my BMR is a bit lower and that one increase by activity came out to 1946 so we'll go in the middle.

Another reason I am choosing to do this is because this is part of the process SparkPeople uses to determine calorie ranges, only they incorporate an estimate of daily calorie burn through excercise as well, and since I'll be tracking that as I burn it and not as an average, I stopped at that part of their "calorie calculation 101". Since I've been using SP calorie ranges through my entire weight loss, I figure it makes sense to manually track my deficit on the same principles. :)

If we re-evaluate last week, I'm adding a calorie burn of 316 to my previously thought BMR per day. So, x7 and plus last week's calorie deficit of 3324 = 5536. Which is WAY beyond what I was going for. I really really really want to lose these last 5-8lbs, but I want to do it VERY slowly. 1lb per week. I want to focus on my fitness, so I want to be able to fuel my body in a really productive way and hopefully just lose 5-8lbs of FAT and not decrease my lean mass at all.

So this is a new week and I'm going to track based on this new method. Usually I don't try changing tactics after one week, but I did this deficit tracking method for two weeks already even if the first one was weird.

YOU KNOW WHAT??? Let me look at that...

Ok. That first week I lost one lb with a deficit of what I THOUGHT was 1463. If I modify that to include the calorie burn from this "sedentary lifestyle" guess what my deficit was that week.

3675. Hmmm pretty close to 1lb. :P

Well. This has me COMPLETELY sold now. :) hahahaha.

SO!!!

DEFICIT FOR THIS WEEK SO FAR:

5/26: (1950+224) - 1504 = 670
5/27: (1950+507) - 1551 = 906

I really will need to eat more calories to achieve a goal of 1lb lost per week. I think this will also prepare me better for transitioning into maintenance.

Did anyone make it this far? :) Thoughts?

P.S. - With my new goal of 1lb per week, and an estimated calorie burn per week of 2000 through excercise, SP puts my minimum calories at 1470, FYI. ;)

  
  Member Comments About This Blog Post:

TERRI4EVER 5/28/2008 2:57PM

    Dana, I have been looking at this same thing lately. I am recently increased my calories to make it easier on me and I came to this number similiarly to what you are talking about!

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MARLIE13 5/28/2008 2:22PM

    Oh my goodness, I think I'm so confused now. BUT, I'm glad that you're figuring it out. lol! I'm still confused at times about where my calorie range should be. In a nutshell...my BMR is 1494 I do pretty much sit down at work all day so I haven't had the desire to figure out my active metabolic rate. So on top of my 1494, I add my calories burned through exercise. But I am getting more fit and I am adding lean muscle...so my BMR should be getting higher, right? Ack...I'm confused most days on this subject. SO, I try to stay within 1650-1800 calories a day depending on my workouts. The difference between you and me, other than what, two inches?, is that I'm at my goal (I think?) and you've got the 5-8lbs still. I'msosorryi'mhijackingyourblog!lol! I need to go read your comment on my blog... OK, so I keep hearing Jillian over and over in my head...1200 for your height and being so close to goal, seems just silly stupid dangerous in the whole sabotaging arena, you know? I guess what's tricky for me...or what I'm learning more to do now is listening to my body - my energy is sagging...do I need some carbs? I'm hungry...how's my protein? Ugh...I could keep going and going. So NO don't eat down to 1200 lol...in my opinion. And yes, you're skinnier now and don't need BUT WAIT...as many calories as you did when HOLD ON...you were fluffier...HOWEVER, ;o) here it is....you are raising your metabolic rate with your exercise and your lean muscle so you CAN and NEED to eat more. Oh good grief I hope I've made a teensy bit of sense. mheh...B.Leck.!

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**PRICELESS** 5/28/2008 1:34PM

    Aawww Man! Just when I thought I was w/ you you go and change it up on me. LOL
I'll need to read back through to figure out what you're saying exactly because I actually took it to The Tall Lady Sparkers and one of my co-leaders started a post so those of us that're interested can keep track of it there.
BTW, that's great that your calories went up! I keep playing w/ #'s trying to get mine to go up and it's steady at 1200-1550 regardless of whether I burn 560 cals a week or 2000 cals a week. I don't get it. =( LOL

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SHINYSILVRVOLVO 5/28/2008 10:20AM

    One of these days I'm going to sit down and figure all this out...I may need to bug you for help because none of it makes sense to me! I think it's great that you're doing this!

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CAROL_HOORAH 5/28/2008 9:52AM

    I think that's a really really good idea.... like I told you, if anything I've learned that we can actually eat a lot and not gain a pound, and STILL lose. It's kind of sad because it shows just how much you have to abuse your body to become unhealthy and obese, because your body is trying it's very best!! Anywya, GOOD for you, great job being on top of things!

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BRUIN2 5/28/2008 9:18AM

    You're such a sport for working through all of this!

Very interesting to see indeed - and I like that you went through this again. I bet it makes the numbers much easier to grapple with now...

I like the idea of using the 1.2 multiplier every day. I'm sure there are days that you're above that (think days that you're running around doing errands/chores/partying with friends AND working out) - but using the 1.2 is a nice estimate!

You may convince me to start keeping track of this yet!

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CATIATM 5/28/2008 8:52AM

    I like your analysis. I do something similar with my BodyBugg, because I have a damaged metabolic system and don't burn what you'd expect someone my size and activity level to burn. I think you're smart to take the final pounds slowly. I've noticed that when I lose a chink of weight quickly, a big portion of it is almost invariably muscle, which you know is a real metabolism killer.

P.S. LOVED the maths! We had a very funny chat about sexy maths in the Ravenclaw Common Room last evening ... tee hee

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Deficit Tracking, Update on Run, All that good stuff.

Monday, May 26, 2008

4.1 miles.

I can run for 4.1 miles!!!! In ridiculously humid heat!!!

I'm slower this way, but dangit, still under a 12min mile so that's not too shabby considering when I very first started running I was so much slower than that, and it as torturous feeling outside. And STINKY. Except for the part of the route that goes by two restaurants... that was TOO good smelling. :P

It was rough, I'm so proud of myself for not giving up due to the discomfort of the weather. I knew I was ok -- I wasn't gonna give myself heat stroke or anything -- it was just uncomfortable. EXTREMELY. hahahaha. ;)

I went and bought a pair of padded bike shorts. My poor rear end is saddle sore and I'm not even doing that much!!! I want to be able to continue adding time to my bike sessions without having the sorest derriere in the south! :P So anyway. It was fun perusing the local sporting goods place... ok so I say local, it's a nationwide chain and does a little of everything so it's not that specialized, but hey. They had the padded butt shorts so they served my purposes. I also got some smaller sports bras now that mine are soooooo baggy. 3 for TWO DOLLARS believe it or not, Thank you Ladies and Gentleman, I know I'm the best shopper in the world. ;) So that's fun!

DEFICIT TRACKING:

I haven't entered in all of the food yesterday yet, because there are some nutrition facts I need to manually enter on items at home, but I do know my total for that day. So here are my numbers for the whole week:

5/19: (1634+80) - 1341 = 373
5/20: (1634+451) - 1392 = 693
5/21: (1634+530) - 1519 = 645
5/22: (1634+505) - 1535 = 604
5/23: (1634+224) - 1818 = 40
5/24: (1634+574) - 1538 = 670
5/25: (1634+0) - 1335 = 299

TOTAL DEFICIT = 3324, Average/Day = 475

Calories Burned through Excercise = 2364
Average Calories Consumed/Day = 1497

This is probably one of the highest numbers I've ever seen for myself on calories burned through excercise. On one hand, that's totally awesome!!! On the other hand it makes me wonder... is this BMR calculation too low or something? It seems like I'm burning more calories than ever and eating really low still and coming up barely short of a 1lb deficit, while previously I've lost 2lbs in a week while eating roughly the same but burning less through excercise. ? Well now that I've added my average calories consumed/day, I think my average now might be higher than it used to be as well... and my BMR was probably higher before because I weighed more as well.

I guess we'll see what the scale says this week! :) At least I have some numbers to really look at for what a pretty good week is with this deficit tracking as opposed to my first experiment which included disaster weekend. ;)

Highlights of the week: Last night hubby declining a Betty Crocker Warm Delights so he could help me be good and not eat one, helping my deficit! :); running 4.1 miles!; finishing a length of the swimming pool!; burning a crazy amount of calories! :D

Lots of great stuff to be proud off. I also completed my May Goals this week - Run/Bike/Swim/Shred x 2. This week will be the final week of May, so I need to figure out some new goals, which will probably include some more hardcore strength training. :)

Today will be CLEANING HOUSE. I'm gonna get our house sooooooo supertidy. I got a head start in our office yesterday -- shredding tons of stuff that needed shredding -- it looks so good. Now I just have to spread it through the rest of the house. :)

  
  Member Comments About This Blog Post:

MARLIE13 5/27/2008 7:59PM

    OMG!! I can't imagine running in humidity like you did. WOWIE! You're a superstar! I ran 4.03 today and a breezy sunny with some overcast parts...when the sun came out and started warming me up...forearm and upper lip sweat...that kind, I kept thinking that others run in full heat and if I want to get super hardcore that I need to get used to it! So kuddos to you and my hat off to ya!

Oh, and I LOVE the weekly highlights. Since I tend to focus on all the stuff that I do that's wrong...I'm gunna steal this idea and run with it.

I think your calories burned sounds reasonable for all that you are doing. Mine, per my HRM, were at 3519 burned. So you might not even be giving yourself enough credit maybe?

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LOBO1978_2000 5/27/2008 10:48AM

    Way to go Dana!

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BRUIN2 5/26/2008 1:31PM

    WOOOHOOOO!!!!

You rock Dana!!!

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CATIATM 5/26/2008 11:26AM

    That's an ambitious exercise deficit, but if you have the muscle and the intensity, you should be able to do it. I did a long walk this morning, listening to the final installment of Stephen Fry reading Harry Potter and the Philosopher's Stone. 888 calories burned. But no running. Not so much as one step. So 4+ miles is AWESOME!

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CHEAT MEAL!!!

Saturday, May 24, 2008

:) I did probably eat too much, and not good stuff, but I didn't go totally crazy because my estimated calories did NOT come out so bad! :D WOOHOO!! I substituted an extra jalapeno popper for 2 fried pickle spears(I figured, the poppers have the cheese inside so that would help compensate for the extra cal and fat of the second spear?), so I'm sure that's a little inaccurate, and the information for fried shrimp varied WILDLY so I picked one that was kinda... on the high side of the middle. So hopefully this is close and if not, maybe I can just consider yesterday about even? I think I picked a good time to cheat because my calories for breakfast and lunch were lower than any other day this week.

5/23: (1634+224) - 1818 = 40

5/19-5/23 = 2355, Average/Day = 471

So this means I have 1145 of deficit to reach the goal of a 1lb deficit this week. ROUGH! Having even a GOOD cheat day makes this difficult with the kind of calories I'm burning right now through excercise. Not sure how much I'll burn today, but it definitely makes me consider doing something tomorrow as well, or even more today.

I was just doing a quick estimate over at mapmyrun.com and if I do the full route running today in about 45 min (that's giving me JUST BARELY under 11min/mile) then I'll burn around 594 calories! If I ate all the way up to my BMR then I'd need 551 more calories to meet my 1lb goal, but if I eat 1200 calories today that'd be 117 left. Not sure if 1200 calories is a good idea if I'm doing that much today, though, but it's just interesting and eye opening to do some math on it, and see that if I add a little more excercise tomorrow or later today it won't make it too ridiculous to still meet a 3500 calorie deficit this week.

MORE LATER. :)

  
  Member Comments About This Blog Post:

SKYFYRE 5/25/2008 10:59PM

    Your attention to detail and commitment are inspiring!
Great work!... and who says you have to do it all in a week?!
Krissy

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CAROL_HOORAH 5/24/2008 9:44PM

    hey let me know how you are feeling at your new weight!!! How does it look, and what are your thoughts now about going lower?

You know I've been on a different road lately - one of partying too much sometimes and honestly probably for a good two weeks, every other day I probably ate as much in the evening as I would in a normal whole day. But just in the evening. Plus what I had already ate. And you know what? I'm very very very happy to report that I only gained like.. 1 or 2 lbs from all that.

I hope you can take comfort in this (if you worry like I do) - it's actually been a great experience to give me some comfort myself in what I weigh now, I don't so much have the fear any more that I'm going to just wake up one morning huge. Even if I make mistake after mistake after mistake I STILL have lots of opportunities to get back on track, and my lifestyle is keeping me healthy.

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BRUIN2 5/24/2008 9:16AM

    Fried pickle spears????

Never heard of that before!

Dana, maybe this week it takes you 8 days instead of 7 to create your 3500 calorie deficit. And that's ok!!! You are doing awesome!

Can't wait to hear about your run!

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The Ice Cream Question

Friday, May 23, 2008

Well.

Ice Cream. Oh I love it -- my mom ate tons of ice cream while I was growing inside her and I think it created the ice-cream loving woman I am today. I love the kind with STUFF in it, tons of THINGS mixed in. I've found some really great lower calorie varieties that have suited my cravings and really helped me enjoy while still achieving my dietary goals.

The past couple of days, though... I was kinda full and still ate ice cream just to eat it. I think the thing is, my DH wants some, so I get it for both of us.

The question is -- if I have enough calories to spare, and I'm getting some for DH, can I possibly say NO to the ice cream???

It's a bit of a dilemma. I know I COULD. But should I really stress it? Why not enjoy myself?

I think moving forward I'm going to see if I'm really full, and if I am, I won't have any. If I'm still feeling somewhat empty and I have calories to spare, I'll go for it. I'm trying to be more mindful and not just eat because I can and because others are.

DEFICIT TIME! :)

5/22: (1634+505) - 1535 = 604

5/19-5/22 = 2315, Average/Day = 578.75

So far today:

5/23: (1634+224(shred)) - 688 = 1170

This is for what I've eaten so far plus lunch -- I also have some bread and PB that I MIGHT eat later as a snack, and if I do that's an extra 360 calories, which would bring my before dinner deficit to 810. I'm going to see if I can do without the extra snack, or maybe even just cut it in half. Once slice of bread and one tbsp PB.

Tomorrow I'm going for a longer run than I've done before -- I'm gonna try for 4 miles solid. :) It's perfect because I'll be at work till 11AM, and right next to my work is the beginning of a 2 mile long trail, so if I run it out and back I'll get in 4 miles. :D I'm trying to think of it as being easy and think positively, but I'm still a bit nervous.

  
  Member Comments About This Blog Post:

JAYMATTER 5/24/2008 7:12AM

    As posted to another ice cream blog ('tis the season, eh?):

Ice cream is still a big weakness of mine too. I found a nice little replacement tonight though: in a blender, mix frozen banana* slices with soy milk. I use about 2-3 oz banana with a cup of milk and a serving of whey protein powder. It's not liquid enough to be a smoothie, and it's cold and sweet... a nice treat.

* or any other frozen veggie; I'm going to try strawberry today. emoticon

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CATIATM 5/23/2008 5:09PM

    Ice cream is proof that God loves us and wants us to be happy! ... I say, if you have the calories available, enjoy! But if you find yourself slipping into old habits, then you'll know it's time to take a step back. YOU are in control! (We really need a "dominatrix" emoticon! *guffaw*)

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MARLIE13 5/23/2008 5:06PM

    Mmm...I love the stuff too with lots of stuff and stuff mixed in. Hot fudge stuff too. loL! The one thing that saves me is that I don't get any, but I'll have a few bites of someone else's and it seems to satisfy me. Nope, don't stress it and enjoy. Ya did GOOD!

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**PRICELESS** 5/23/2008 3:31PM

    Ooohhh, I'm a big time Loaded Ice Cream fan!! Anything chocolate w/ peanut butter &/or brownie chunks etc is to die for. It's also super bad for my hips and thighs!! It also has thus far been impossible for me to eat a single serving of ice cream EVER! Soooo I've been buying No Sugar Added Fudgesicles and they're only 40 cals each. They aren't bad...just not as satisfying. It's worth it though! =)

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ANGELA929B 5/23/2008 2:55PM

    Don't be nervous. I'm a little out of the loop with Internet terminology but I think DH means Dear Husband and if that's what it means, then DH wouldn't mind switching it up a little to accomodate your dietary needs (unless your budget allows you to buy two seperate ice cream varieties). Edy's Double Churned Ice Cream is 1/2 the fat and calories of regular ice cream and me and my boyfriend LOVE it. My boyfriend of course tops his off with some Reduced Fat Nilla Wafers but they have SO many varieties.
Also, my boyfriend and I have also discovered Healthy choice Caramel Swirl Ice Cream bars (150 calories a bar) and WW Cookies and Cream Ice Cream bars (coated with chocolate cookie crumbs, 160 calories a bar) and we eat those sometimes too. That way, your portion is controlled a lot better too.
Hope this helps.

Comment edited on: 5/23/2008 2:54:37 PM

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BRUIN2 5/23/2008 2:42PM

    You are going to have a great time on your run tomorrow!! And if you need a walk, why not do a 30 second or 1 minute walk at the turnaround/halfway point? No shame in that! (Coming from the girl who runs 9 minutes, walks 1 minute on all her runs!)

And good for you for coming up with your new ice cream strategy. It seems we've both got the same issue with an evening snack that has become a habit instead of a treat... We will achieve!

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