Here is a list of exercises and daily activities and there estimated calories burned.
Here is a list of things you can use to calculate diffrent stats related to your fitness.
The diet is going great, I have increased my calorie intake by just a bit. I am still deciding how to post my food log. I like the style of this blog and look to it for motivation. I assure you my excel file will be included in my next post. My weight ending this week is 190.5 which is a loss of four pounds for the week. Definitely a good start. I did cheat on my diet a little bit. I didn't go over my calories, but I ate too much at one time. I really want to break-up my diet into 5-6 smaller meals. I am also working on ways to eat out a little bit, and stay healthy. I am currently single, and one of my integral forms of social interaction is eating out with friends. I hope to be at the healthy weight of 188 by Saturday 9/27/08.
I've stepped up my calorie intake, and my weight loss is leveling out. I lost 1 pound Tuesday, and .5 pound Wednesday. I had to do my morning cardio mid day Wednesday and today due to a test I had to study for, but I didn't skip it. My weight last night was 190.5 my short term goal was to reach 190 by the 26th, but I have a feeling I may reach it tonight. I can deal with half a pound per day as opposed to 2.5, but I may need to step up my calories a little more. I am setting my short term goals at 10 pound intervals until I reach 170. I will be posting my Excel sheet with my calorie intake Saturday.
I had a pretty large loss today 2.5lbs which brings me too 192, larger than I want actually. I am noticing that I am not eating quite enough, but I feel silly eating more than I want when I am on a diet. I know for my health, and sustained weight loss that I have to try harder to reach my set calorie Goal. Also if it falls off too fast I will have loose skin to deal with. So tomorrow I will try to eat a bit more. by the way I did my morning and night cardio today I plan to do this every night but Saturday night (due to gym hours), and every morning but Sunday morning (due to gym hours). Aiming for no slip-ups even with my busy work/school schedule. Now I am 2 pounds away from my short term goal which is about two weeks away.
So today I weigh 194.5, and have began tracking my calories. I also worked out at the gym since I am trying to lose weight I am avoiding all weight lifting. I am focusing on cardio twice a day once in the morning to get my metabolism going, and once at night to give it a spike before bed. Since I started my blog I have lost .5lbs which is a start, and for one day is good.
Today I had a Bod Pod done. Luckily my gym offers this service for 20 dollars. I had to go four hours without eating or drinking. However I had the test done around 9:00am so I had not eaten or drank for about twelve hours. I was surprised to find my weight at 193.2 and my body fat at 19.3% which is a serious reduction from 9 months ago. From the same test acquired my RMR which allows me to intelligently reduce my daily calorie intake without going too far. Here are free ways to find your BF% and your RMR if the test is not offered in your area. I weighed tonight and was at 195 which is more accurate given I had not eaten prior to the first test. I have been recording my stats on Bodybuilding.com, and in an excel sheet I will be posting once a week on Friday.
* My body weight is 195 which is 25 ponds away from my overall goal, and 5 pounds from my short term goal. I want to be at 190 in two weeks so by 09/26/08.
*My body fat is 19.3% my goal is 10%.
*I am tracking every calorie I eat, and to make my life easier I am creating a menu with the protein, carbohydrates, fats, and calories of foods and eating only off that list.
I am seeking to reach a goal I have worked on and came close to many times in my life. I am trying to get my weight to 170lbs. I used to weigh 240 then I lost a good bit of weight over a three year period I dropped down to 185. Then in my sophomore year of college I got into a serious relationship, and let myself go. I ended up blowing up to 233 about 9 months ago. Through diet and exercise, and weight lifting I decreased my weight from 233 to 205. Then I realized I needed to focus on weight loss, and then focus on muscle. Since I have dropped my weight from 205 to 195.
I have developed an action plan this time though.
*Get my RMR once a month, and use it to set a good diet plan.
*Get my body fat percentage.
*Keep track of everything I eat.
*Keep track of calories burned.
*Update my blog.
I will be going tomorrow to get my RMR and BF%
