BRIENMALONE's CalorieKing blog
Wednesday, Jan 16 2008 - Winning a Convert :)
View BRIENMALONE's food & exercise for this day
Wife canceled Weight Watchers because I'm doing so well with CK!
Amy has been paying $40/mo for meetings she doesn't attend and food she doesn't eat. I've been doing so well with CK that she told me last night she wants to know what I'm doing and how I'm doing it. Now THAT is flattering.
Frankly, I don't think she is quite ready to commit... The messages I'm hearing aren't quite right. Everything she says with regard to starting are "have to" and "guess I should" sort of comments. We'll see. I'm just glad she's interested! (I'm also glad she cancelled that $40/mo payment!)
Making Plans
I've had a lot of good email discussions with Jenn lately about the plan that I'm following. Describing what I'm doing to her makes the plan that much more clear in my head. In fact, when I ran the numbers for my wife, it only took a few seconds and the explanation was probably the clearest to-date.
I've made several blog entries here (LONG ones) explaining what I do... but here it is in a nutshell:
(keep in mind this was written specifically for my wife's age, weight and body fat %.)
--------------------------------
This plan is about net calories.
Calories Eaten Exercise Calories = Net Calories
At 15% bodyfat (according to the Omron) you would be 128 lbs. This is a healthy goal.
Your Katch-McArdle BMR is 1418 calories (includes lean mass in the equation)
To maintain your current weight, you need to eat 1986 calories per day.
A 20% caloric deficit for you is 1588 calories.
A 30% caloric deficit for you is 1390 calories.
Here is a simple weight loss plan:
Eat 1986 calories per day, every day
Burn 400 calories doing cardio 5 days per week (2000 calories total). This is probably 30 minutes per day maybe less.
o Alternately, you could go to a 30% deficit by burning 600 calories doing cardio 3 times per week (1800 total)
o This will be less effective than 5 days.
o Dont go deeper than 30%. Women should not eat less than 1300 calories. A 30% deficit for you is 1390 calories.
Try to eat as many natural foods as you can (potatoes, long grain brown rice, tuna, skinless chicken breast etc.)
Eat some healthy dietary fat. Have a Tbsp. (or two) of natural peanut butter with a high fiber bread but be careful. Fats are packed with calories!
The less refined sugar you eat, the less hungry you will be.
Macronutrients
Fats, Carbs and Protein as a group are called Macronutrients. Your macronutrient ratios are important, but not that important. Aim for 20-30% of your calories from Fat, 20-30% from protein and 40-60% from carbs. A good goal is 20% fat, 30% protein and 50% carbs.
Burning More at the Gym
You can burn more than the prescribed amount up there, but you have to eat more to compensate. For example, if youre on the 400 cal x 5 days plan and you burn 800 calories at the gym. You have to eat at least 200 additional calories to stay out of starvation mode, or 400 to be on plan.
--------------------------------
The Numbers Don't Seem to Work... But it's the Results That Count
As I wrote up this plan, I noticed something. The weekly deficit is 2000 calories which is just over half a pound. Out of curiosity, I checked my own plan and found that I end the week with a 4000 calorie deficit, which is just over a pound.
The thing is, I didn't lose 1 lb; I lost 3 lbs last week... and 4 lbs the week before. A 3 lb loss is 10,500 calories. 4 lbs is 14,000! Sumthin' t'aint raht.
At the end of the day, it doesn't really matter. As long as I stick to the plan and pay attention to the results, it doesn't matter how far off the numbers are as long as I pay attention to the results and modify the plan in small increments as necessary.
Today
I did it again... lollygagged in bed. (Always wanted to use that word). Our poor son had stomach cramps and woke up crying several times during the night. We finally got to bed around 11:30pm. I woke up at 5:45 and had that feeling of being wide awake, but not being ready to get up. I couldn't be THAT awake THAT early on 6 hours of sleep, could I?
I laid in bed to see if I could go back to sleep for an hour or so... but nothing doing. I got up at 6am and went to the workout room.
What a Drag
I was really dragging on the elliptical. I don't know if it was the short night's sleep, or the 3000 calorie day + the butt busting workout the day after. Still - I made it to 650... though I did fudge a little. I didn't stop my heart rate monitor when I went outside for a drink of water. I probably burned 60 calories from the time I stepped off the elliptical to the time I got back on.
What's This Feeling?
I have this awful feeling that I am either not losing weight, or I've gained weight this week. I don't know how that would be possible - I've been doing really well. It could be water retention; or, more likely, my imagination. I really want to get on the scale and check, but it's only Wednesday and my weigh in is on Saturday.
Deep breath. The day to day weight is not important... check the weekly numbers and adjust as needed.
All for now!
B
Amy has been paying $40/mo for meetings she doesn't attend and food she doesn't eat. I've been doing so well with CK that she told me last night she wants to know what I'm doing and how I'm doing it. Now THAT is flattering.
Frankly, I don't think she is quite ready to commit... The messages I'm hearing aren't quite right. Everything she says with regard to starting are "have to" and "guess I should" sort of comments. We'll see. I'm just glad she's interested! (I'm also glad she cancelled that $40/mo payment!)
Making Plans
I've had a lot of good email discussions with Jenn lately about the plan that I'm following. Describing what I'm doing to her makes the plan that much more clear in my head. In fact, when I ran the numbers for my wife, it only took a few seconds and the explanation was probably the clearest to-date.
I've made several blog entries here (LONG ones) explaining what I do... but here it is in a nutshell:
(keep in mind this was written specifically for my wife's age, weight and body fat %.)
--------------------------------
This plan is about net calories.
Calories Eaten Exercise Calories = Net Calories
At 15% bodyfat (according to the Omron) you would be 128 lbs. This is a healthy goal.
Your Katch-McArdle BMR is 1418 calories (includes lean mass in the equation)
To maintain your current weight, you need to eat 1986 calories per day.
A 20% caloric deficit for you is 1588 calories.
A 30% caloric deficit for you is 1390 calories.
Here is a simple weight loss plan:
Eat 1986 calories per day, every day
Burn 400 calories doing cardio 5 days per week (2000 calories total). This is probably 30 minutes per day maybe less.
o Alternately, you could go to a 30% deficit by burning 600 calories doing cardio 3 times per week (1800 total)
o This will be less effective than 5 days.
o Dont go deeper than 30%. Women should not eat less than 1300 calories. A 30% deficit for you is 1390 calories.
Try to eat as many natural foods as you can (potatoes, long grain brown rice, tuna, skinless chicken breast etc.)
Eat some healthy dietary fat. Have a Tbsp. (or two) of natural peanut butter with a high fiber bread but be careful. Fats are packed with calories!
The less refined sugar you eat, the less hungry you will be.
Macronutrients
Fats, Carbs and Protein as a group are called Macronutrients. Your macronutrient ratios are important, but not that important. Aim for 20-30% of your calories from Fat, 20-30% from protein and 40-60% from carbs. A good goal is 20% fat, 30% protein and 50% carbs.
Burning More at the Gym
You can burn more than the prescribed amount up there, but you have to eat more to compensate. For example, if youre on the 400 cal x 5 days plan and you burn 800 calories at the gym. You have to eat at least 200 additional calories to stay out of starvation mode, or 400 to be on plan.
--------------------------------
The Numbers Don't Seem to Work... But it's the Results That Count
As I wrote up this plan, I noticed something. The weekly deficit is 2000 calories which is just over half a pound. Out of curiosity, I checked my own plan and found that I end the week with a 4000 calorie deficit, which is just over a pound.
The thing is, I didn't lose 1 lb; I lost 3 lbs last week... and 4 lbs the week before. A 3 lb loss is 10,500 calories. 4 lbs is 14,000! Sumthin' t'aint raht.
At the end of the day, it doesn't really matter. As long as I stick to the plan and pay attention to the results, it doesn't matter how far off the numbers are as long as I pay attention to the results and modify the plan in small increments as necessary.
Today
I did it again... lollygagged in bed. (Always wanted to use that word). Our poor son had stomach cramps and woke up crying several times during the night. We finally got to bed around 11:30pm. I woke up at 5:45 and had that feeling of being wide awake, but not being ready to get up. I couldn't be THAT awake THAT early on 6 hours of sleep, could I?
I laid in bed to see if I could go back to sleep for an hour or so... but nothing doing. I got up at 6am and went to the workout room.
What a Drag
I was really dragging on the elliptical. I don't know if it was the short night's sleep, or the 3000 calorie day + the butt busting workout the day after. Still - I made it to 650... though I did fudge a little. I didn't stop my heart rate monitor when I went outside for a drink of water. I probably burned 60 calories from the time I stepped off the elliptical to the time I got back on.
What's This Feeling?
I have this awful feeling that I am either not losing weight, or I've gained weight this week. I don't know how that would be possible - I've been doing really well. It could be water retention; or, more likely, my imagination. I really want to get on the scale and check, but it's only Wednesday and my weigh in is on Saturday.
Deep breath. The day to day weight is not important... check the weekly numbers and adjust as needed.
All for now!
B
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