Nice to see you again Happydaisy!!! I know what you mean...."back at it".
I've been doing really well , my temptations are sweets and not so much chips etc. I've been allowing a small dessert square or a small pecan tart into my daily allowance. I've made it this far without a total scarfing of the entire tray!!! We had a nice baked ham yesterday with lots of veggies (spag. squash, gr.beans and carrots) mashed potatoes for the guys and white sauce for the ham (blech). I didn't even miss the potatoes!!! My total for the day was 1452 Calories, and I also made it out for a brisk 45 min walk.
Today I was up and went out to Target to get some of the half price decorations....what a zoo!!! Luckily I was home by 8:30am and managed to get a really good deal on a PC game for dh's birthday. It never stops I tell ya.....ds and dh bdays are only 1 month away!!!
How is everyone doing? Goodies all gone? Presents all put away? House back to normal yet? hehe...not for me anyways. I am excited though...the gym is open today!!! yeah!! I got a couple of good walks in but thats about it. The weather here today is CRAZY!!!....going to be a high of 60F!!!
Food journal for Monday Dec 26....
B: egg beater omlette, cheese slice, 3 sl shaved ham, protein shake (carb countdown)
S: apple
L: 1 C ww's lasagna, 2 tangerines
S: south beach granola bar, coffee
D: 2 pc french toast (egg beaters,cinnamon,2 lc whole wheat bread), low carb syrup, 3 sl turkey bacon
Thanks Angel-eyes. Yep, my goodies are all gone. I took the leftovers to work to get them out of my house. Today's food is a little weird because I worked last night, so didn't get up and eat breakfast:
hello...I'm going to start very soon and I'd like help about the meals...I'm a balanced oxidizer. I understand it is 40 percent carbs/30 percent proteine and fat. Any suggestion? Recipies...thanks for the help.
Food journal for today:
Breakfast: 2 low cal whole wheat toast, pat butter, cheese slice, coffee
Snack: protein smoothie (carb countdown, protein powder, 1C peaches)
Lunch: 3 oz crabmeat, 1/4 cottage cheese, 1C lettuce, 1 T chili sauce
2 T cream cheese, 8 soy crisps
Snack: kit kat choc. bar (mini snack size)
Dinner: chicken breast, cheese slice, 1 T ff sourcream,carrots, green beans
total Calories: 1353 33%carb/35%protien/32% fat
Hi Moonlightstar!....my suggestion for you is to use a food journal site called Fitday. (there are also other sites) It is free and you just log on and enter your foods. They have pie charts to show you exactly your percentages. I am a balanced oxidizer also. I always always have some protein when I eat any type of carbohydrate. Jillian writes that it helps to slow down the absorption of carbs in your blood stream and therefore keeps your blood sugar levels even. I also find that eating smaller meals every 3-3.5 hours a good idea. Since using fitday, I find I am more 'carb' conscious and am finding more clever ways to use less and less carbs and more protein. Good luck!! I noticed from one of your posts that you are in Ottawa. I lived most of my life there before moving to the States 4 years ago. Small world, eh? I won't tell you that my temp's today was almost (freakishly) in the high 50"s.
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angel eyes thanks for your help..i have a very hard time calculating and with this program there is lots of it. does it make sense that my AMR is 2209.75? How much points do you take off if you do the workout in the book for someone that is 195 lbs??? Any help???? I very appreciate....
Hi Morninglightstar. hmm, I worked your numbers but something doesn't make sense. Page 55 has 2 formula's that you might not have done correctly. You're BMR and daily activity level are important factors when calculating your AMR. The third part is the Excercise expenditure on pg 57. Did you do all of these?
The numbers based on what you just gave me (AMR=2209) come out to a weekly total of 15,463 calories. To lose 1 pound per week, your weekly total calories comes to 11,963 (15463-3500). You then divide by 7 and juggle some high and low days to come up with your daily caloric goal. (see pg 61) If I take another 3500 calories off of the 11963, your weekly caloric total is 8463 and that goes below her reccomended 1200 calories per day. So I'm not sure what other numbers you worked into the equation. Does this make sense?
i'm 195 lb, 5'3 and 31 years old i think the total for the bmr is 1372.71
daily activity level is a 1.2
exercise expenditure 562.50 jogging (they don't have elleptical trainer?). AMR 2209.75 I'd like to loose at least 2 pounds a day or more if i can....
think you can work those #'s again for me??? Thanks you so very much!!!
also not sure how much activity points to use if i do the workout in the book...i didn't add those either just hte jogging for the eleptical trainer....
Hi moonlightstar.....yup, just as I thought....you're numbers were off.
Your BMR is actually.... 1643.8 (not 1372) ....here's the equation to check your math.....
655+(4.3xwt195) + (4.7xheight63) - (4.7x age31)
So now?.....1643.8 x 1.2 daily activity= 1972.56
then........1972.56 + excercise expenditure 562.5= AMR 2535.06
Therefore......2535 x 7 days = 17,745 weekly caloric intake
17,745 - 7000 (2lb loss per week) = 10,745
Use the 10,745 to figure out your calories per day adjusting up and down for a varying caloric intake. TA DA!!! clear as mud right? RIGHT!!! PHEW...class is now done students!!!
thank you very much angel-eyes...just realised where i missed the boat!!! Now one last question...if i burn off more calories (since i got myself a heart monitor that actually calculates calories as well...) i use that # in the exercise expenditure? I am getting to excited to start...
I've had a nasty stomach virus the last two days, so yesterday and today just jello and popsicles and a few saltines now. Hopefully back to normal tomorrow.
Yep, my goodies are all gone. I took the leftovers to work to get them out of my house. Today's food is a little weird because I worked last night, so didn't get up and eat breakfast:
