THEICEVALKYRIE

SparkPoints

# June 17th update and urban bike ride!

### Friday, June 18, 2010

It the weekly update! Me blabbing and clips of my bike ride at the end with some music by Plumb and Tom Petty & the Heartbreakers.

Enjoy!
I loved the shot with the DUCKs in the little creek. The bike ride was really fun to watch. Have you tried calorie cycling and/or interval training? Both of those techniques helped me when my weight was stalling. And just like Sumi said, I've experienced weight gain/stall because I didn't consume enough calories.
2923 days ago
• BECKY2230
SUMITH2008 Sounds great! Just wish I could understand math like you guys! Nice bike ride!
2927 days ago
• SUMITH2008
You can only gain about 5 lbs of muscle (10 lbs if you have really good genes) lbs a year. Not to knock down your nutritionist, but a 1200-1400 calorie diet is unhealthy for someone active. You won't lose any weight unless you increase your calorie intake. Don't mean to be the bearer of bad news but anything under 1500 cals and you will put yourself at risk of losing muscle mass due to the amount of calories your burning. Fat is the last fuel source to get burned up. I was eating close to 2300 calories a day, but i will do my best to not go under 1700 calories. 1700 cals would be a good starting baseline and adjust from there.

Let's do some math since we both love it.

Let X = Exercise :)
Let Y = Calories Consumed

Let Z = Calorie Deficit or Excess
Let BMR = Basal Metabolic Rate

Z = Y - (BMR + X)

Now if your deficits are over 500 calories.. Your not doing yourself a favor, and will start going in to starvation mode. And you won't be able to maintain your weight loss.

Eat More (Higher Calorie Range) and Exercise enough to maintain a 500 Calorie Deficit. This will ensure that your body has enough fuel to fuel your workouts while burning the excess fat. But once your body fat % is low enough, then do the reverse and go for Excess Calories so you can build muscle.

2927 days ago

Comment edited on: 6/18/2010 2:26:16 PM
• LIFEGENESIS
DUCK! :D Loved the bike ride! :p! Woot woot! Can't wait to see you this weekend. Maybe we can vlog together again..buahahahaha! Love ya hon! Drive safe!
2927 days ago
• THEICEVALKYRIE
Ok- so I lied for food intake today. Just put in all my calories for today. I was constantly hungry today and snacked before bike ride and after while I was cooking... So today was a higher calorie day nearly 1900 (257 carbs, 31g of fat, 107g protein). Which isn't too bad since I've been pumping myself to eat more 2x a week to kickstart my metabolism. But that's good! I was hungry today!! Sumi- comments of today's food. Too many carbs... And I'm still hungry!
2927 days ago

Comment edited on: 6/18/2010 1:21:20 AM