BRIENMALONE's CalorieKing blog
Thursday, Jan 10 2008 - PIE?!
View BRIENMALONE's food & exercise for this day
Okay... So I can't just "wing it" at dinner time. What the heck was that all about last night? Pie? I didn't even really want it! I kept thinking that Wednesday was a high calorie day and I missed my afternoon snack, so I need calories. Oh well.. even though the pie was nearly 1000 calories (which I think is a gross overestimate) I came right in at the totals I needed for the day.
CK CRASHING! AGH!
Well - thanks to CK's site wigging out and my wife's computer crashing, I lost a great journal entry today... and it looks like I lost some nutrition journals in the process. Hopefully I've got everything caught back up.
Defining a Good Food Day (for me - at this stage)
In previous blogs, I've patted myself on the back for having really good food days. In truth, the "really good" food days are good in as much as they adhere to the guidelines I set for myself - those of a newbie trying to fix some bad eating habits. On a good day, 4 meals of 6 will be pure whole foods, 1 meal will be a super protein shot of soup + tuna + potatoes... and 1 meal is essentially random (whatever my wife makes for dinner). This is a plan I can live with for the time being. When I hit single digit body fat, I will have to be in better control of those foods... but I'm seeing such great results right now there is really no need to change.
My Goals for the first 3 months
I never wrote down my goals for the first three months... I had such focus from the beginning that I really didn't need to, but now I should put them in writing - If for no other reason than to celebrate the fact that I'm on track with them. My goals for the first three months were:
1) Find something that excites me about the process of getting fit. (I did - the number crunching and blogging)
2) Estimate my total daily energy expenditure and set a calorie target 30% below that for low days. (My daily expenditure is about 2500 calories according to the Katch McArdle formula. I re-evaluate this every week to see if it needs to change.)
3) Pay attention to my macronutrient ratios. Aim for 15-30g fat, 20-40g protein, and 40-55g carbs (A mistake I made before was eating too lean... my libido dropped to nothing and I was starving all the time.)
4) Do cardio for 45 minutes to an hour every day. (I modified this to be "every day except my high calorie day)
I have been able to hit these targets over and over again consistently since I started on December 8. I should start preparing for the next 3 months now so I know how to change the plan.
Goals For the Second 3 Months
1) Tighten up meal frequency, per day and per meal calorie totals and ensure that I eat protein with every meal - no exceptions.
2) Start weight training in addition to cardio(...waiting for hernia surgery to heal... Feb 5 is the go date!)
3) Cut back on non-whole foods. (I don't know if I can get rid of soup as part of lunch... but maybe I could make my own?)
4) Get to the gym EARLIER.... (I've been leaving the house at 7am which puts me to work around 9am... I need to shift that time back an hour)
Today
This was a tough day to eat and to blog. I had to travel to L.A. for an orientation meeting (I'm hoping to get in to the Wharton MBA program in 2009) My foods were great all the way until 4pm. I ran out of cottage cheese at work, so I only had an orange... but after that I was on the road from 4 until 6 driving through rush hour Los Angeles traffic to get to Wilshire Blvd - right in the middle of the giant mess that is L.A. The 2 hour seminar started promptly at 6 and lasted 3 hours... then I had to drive 100+ miles home. Now it's 11pm... I just ate dinner and I'm blogging with my last ounce of energy. I can't believe I went 7 hours between my afternoon snack and dinner. I should have packed something for the road.
As for the outcome, I didn't eat nearly enough today. On the up side, if I go to bed now, I will have completely offset the 200ish overage that I had on two days this week... with calories to spare. Mm... I may need a glass of milk with some protein powder or something to help me get to sleep. I hate eating so late, but I have to have energy to get to the gym in the morning.
Ugh... I need to get to bed.
CK CRASHING! AGH!
Well - thanks to CK's site wigging out and my wife's computer crashing, I lost a great journal entry today... and it looks like I lost some nutrition journals in the process. Hopefully I've got everything caught back up.
Defining a Good Food Day (for me - at this stage)
In previous blogs, I've patted myself on the back for having really good food days. In truth, the "really good" food days are good in as much as they adhere to the guidelines I set for myself - those of a newbie trying to fix some bad eating habits. On a good day, 4 meals of 6 will be pure whole foods, 1 meal will be a super protein shot of soup + tuna + potatoes... and 1 meal is essentially random (whatever my wife makes for dinner). This is a plan I can live with for the time being. When I hit single digit body fat, I will have to be in better control of those foods... but I'm seeing such great results right now there is really no need to change.
My Goals for the first 3 months
I never wrote down my goals for the first three months... I had such focus from the beginning that I really didn't need to, but now I should put them in writing - If for no other reason than to celebrate the fact that I'm on track with them. My goals for the first three months were:
1) Find something that excites me about the process of getting fit. (I did - the number crunching and blogging)
2) Estimate my total daily energy expenditure and set a calorie target 30% below that for low days. (My daily expenditure is about 2500 calories according to the Katch McArdle formula. I re-evaluate this every week to see if it needs to change.)
3) Pay attention to my macronutrient ratios. Aim for 15-30g fat, 20-40g protein, and 40-55g carbs (A mistake I made before was eating too lean... my libido dropped to nothing and I was starving all the time.)
4) Do cardio for 45 minutes to an hour every day. (I modified this to be "every day except my high calorie day)
I have been able to hit these targets over and over again consistently since I started on December 8. I should start preparing for the next 3 months now so I know how to change the plan.
Goals For the Second 3 Months
1) Tighten up meal frequency, per day and per meal calorie totals and ensure that I eat protein with every meal - no exceptions.
2) Start weight training in addition to cardio(...waiting for hernia surgery to heal... Feb 5 is the go date!)
3) Cut back on non-whole foods. (I don't know if I can get rid of soup as part of lunch... but maybe I could make my own?)
4) Get to the gym EARLIER.... (I've been leaving the house at 7am which puts me to work around 9am... I need to shift that time back an hour)
Today
This was a tough day to eat and to blog. I had to travel to L.A. for an orientation meeting (I'm hoping to get in to the Wharton MBA program in 2009) My foods were great all the way until 4pm. I ran out of cottage cheese at work, so I only had an orange... but after that I was on the road from 4 until 6 driving through rush hour Los Angeles traffic to get to Wilshire Blvd - right in the middle of the giant mess that is L.A. The 2 hour seminar started promptly at 6 and lasted 3 hours... then I had to drive 100+ miles home. Now it's 11pm... I just ate dinner and I'm blogging with my last ounce of energy. I can't believe I went 7 hours between my afternoon snack and dinner. I should have packed something for the road.
As for the outcome, I didn't eat nearly enough today. On the up side, if I go to bed now, I will have completely offset the 200ish overage that I had on two days this week... with calories to spare. Mm... I may need a glass of milk with some protein powder or something to help me get to sleep. I hate eating so late, but I have to have energy to get to the gym in the morning.
Ugh... I need to get to bed.
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