Monday, May 20, 2013
(Total Daily Energy Expenditure Estimate)
So, my pants are feeling a bit snug around the waist, which I am not too happy about. I know that I am looking better in other areas. My legs are less jiggly, and look better in shorts. My butt is higher, making my legs look longer. My shoulders are wider. I have less back fat. I actually have a little less arm jiggle as well, but mostly in my right arm (I'll be switching to some more dumbbells starting next week, which will help take care of that asymmetry).
To be honest, after I finished Stage 1, I was in limbo for a couple weeks waiting to start Stage 2. And my eating sort of reflected that as well. I was at my mom's for a few days, and ate some crap. I drank a good amount of excellent craft beer. When I got home I didn't eat fantastic either. But not too bad, mind you. It's not like I binge on crap all the time. I do eat pretty healthy.
So, I started tracking what I was eating in the good ol' nutrition tracker. I didn't do this in the morning, or even while I ate over the course of the day. I wrote it in my notebook over the day, and then after a few days, figured out my calories and macros.
5/8: 1850 calories; 101 grams protein
5/9: 2500 calories; 113 grams protein
5/10: 2300 calories: 96 grams protein
5/11: 1600 calories; 100 grams protein
5/12: Mother's day doesn't count. :)
5/13: 442 calories; 39 grams protein (sick that day)
5/14: 995 calories; 52 grams protein (sick, but at least awake)
5/15: 1600 calories; 52 grams protein (getting better! Ate a bunch of gelato to return to gym with some energy)
5/16: 1880 calories; 73 grams protein
5/17: 1930 calories; 95 grams protein
5/18: 3200 calories (yes, you read right - went out for dinner and drinks); 107 grams protein
5/19: 1980 calories; 117 grams protein
Not counting the days I was sick, and the other night when I went out for dinner and drinks (and dessert!), my average calorie intake is 1950, and my average protein intake is 100. Since I want my protein to be between 120 and 170, and on average 140, that is too low.
I have also been calculating my TEE (total energy expenditure - or how many calories you burn in one day) over 2 workout days and 2 rest days. I did that using this website:
I also used another website which is more basic, but gives a good estimate:
My average TEE using 'health-calc.com' is within 10 calories of my estimate using the women's health and fitness site. Pretty impressive!
5/16 (workout day): 3092
5/17 (rest day): 2678
5/18 (workout day): 3166
5/19 (rest day): 2580
Average TEE for workout days is around 3100 calories, and average TEE for rest day sis around 2600 calories. My average TEE for all days is 2800. My basal metabolic rate (how many calories I would need if I was in a coma) is 1541.
That means, if I eat, on average, 2100 calories per day, I should lose about 7 lbs in one month - of fat, because I will still be fueling my body with enough calories to build muscle. And I'll be strength training.
I know I have enough calories to build muscle because... get this: I'M GETTING STRONGER!!!
So, this is my plan right now.
I'm going to continue tracking my calories by writing them down and plugging them in at the end of the day, and see how things are going. I'm not going to really weigh myself, but if I lose 7 lbs of fat and gain some muscle, then I should feel differently in my clothes, and my pictures should reflect progress (and theoretically, my weight won't change much if I'm gaining muscle).
On days I work out, I must have a minimum of 2100 calories, and a max of about 2600 calories (which is still a deficit of at least 500 calories). On days I rest, I must have a minimum of 1800 calories, and a max of 2100 calories (which is a deficit of at least 500 calories). On average, I'm aiming for 2100 calories per day.
Also - very important - I need more protein: about 140 calories per day. And I'm working on getting there. More protein, more fruits and veggies. That's the plan.
According to this plan, I should lose between 1 and 2 pounds of fat per week.
I'm taking pics and measurements on Friday, and then I start Stage 3 on Tuesday when I get home from Memorial Day weekend. I'll be able to compare my progress. If it's not working... then I am not sure what I'll do. Maybe lower my calories? I don't think I'm undereating right now. If I don't eat enough, I won't gain strength, so that will be a dead giveaway.
Here is my nutrition plan:
Eat real food 90% of the time
Focus on protein, veggies and fruit
Eat when I'm hungry
Stop when I'm satisfied (not stuffed)
Pay attention to what I'm eating (stop eating at computer - this is a work in progress)
Don't drink all my calories (thus limiting my alcohol, unfortunately)
And try to maintain in that calorie range.
Although I may feel like I'm not progressing (after all, summer shorts are still all tight, and my pants are tight, and blah blah blah - clothes are still not very comfortable), I have been!
Today I warm up with what I was squatting and deadlifting just a month or so ago.
I can do my training with heavier weights, and more smoothly.
My legs and arms are less flabby.
I can lift stuff! Like groceries, Avery, boxes...
Even if I'm not SMALLER, my body composition is changing for the better. And it will eventually work itself out.
I must not freak out. I must not give up.
I MUST be awesome. It's only a matter of time!